Thursday 3.1.12

Posted on 29. Feb, 2012 by in WOD2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

Snatch (75/45) 30 reps
Snatch (135/75) 30 reps
Snatch (165/100) 30 reps
Snatch (210/120) as many reps as possible in time remaining

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10 minutes.

or…test drive the WOD and see where you need to be.  If your shoulders need rest before a snatch day, then rest and make up on Saturday.

View the full workout description

The History of The Burpee-Video

The CrossFit Games Update: Open Week 1-Video 68,000 participants 5,666,826 burpees done!!!!

Squatting Below Parallel

Nutrition triggers and tips

Deadline for jump rope order will be this Monday.  Post your size at gym.  Find out how to measure HERE.

We will be performing the CrossFit Games Open WOD during regular class times each today.  The 5:30 session will be open gym where coaches will be participating in the WOD.  If you choose to make up the Open WOD, you may repeat it during the Saturday morning 9:00am session.

“If you care enough for a result, you will most certainly attain it.” ~William James

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Wednesday 2.28.12

Posted on 28. Feb, 2012 by in WOD2

Teams of 2 for max reps in 5 minutes at each station:

-Max Reps Ring Dips
-Static Pull Up Hold (Partner may only be performing dips only while the other partner’s chin is above the bar.  Partners switch at failure)

-Row (cals)
-Static Deadlift Hold (225/155/switch at failure)

-Max True Push Ups
-Static Handstand Hold (switch at failure)

-Max Distance Farmer’s Walk (as heavy as possible walking the 100 M route)
One team member will travel 100 (Switch every 100 M).  Every time the weights touch the ground, partner performs 5 burpees.

Post team score to comments.

Nutrition for the Power Athlete-CrossFit Football

One WOD Down

Which way did you go today?

By 2606, the US Diet will be 100 percent sugar

Deadline for jump rope order will be this Monday.  Post your size at gym.  Find out how to measure HERE.

We will be performing the CrossFit Games Open WOD during regular class times each Thursday.  The 5:30 session will be open gym where coaches will be participating in the WOD.  If you choose to make up the Open WOD, you may repeat it during the Saturday morning 9:00am session. 

The healthiest competition occurs when average people win by putting above average effort.~Colin Powell

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Tuesday 2.28.12

Posted on 27. Feb, 2012 by in WOD2

“Helen”

Three rounds for time:
Run 400 meters
21 KB Swings (53/35)
12 Pull-ups

Compare to 7.14.11

Strength: Deadlift 2-4-6-8-10 unbroken reps @ 60-65% of 1 rep max

The History Of The CrossFit Games

More burpees in 7 minutes than you could even imagine!

CrossFit Movement and Mobility Trainer Course: Dip Mechanics” with Kelly StarrettCrossFit Journal preview video [wmv] [mov]

No Excuses-CrossFit Lisbeth

“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”~Mark Victor Hansen

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Tuesday 2.28.12

Posted on 27. Feb, 2012 by in WOD with GOD

Have you ever started praying and all you could say is, “HELP”.  You have no strength, you feel as is your burden is so heavy you can’t breathe. The times we live in are trying.   The Psalmist wrote, do not delay.. “Yet I am poor and needy; come quickly to me, O God. You are my help and my deliverer; O LORD, do not delay. ” Psalm 70:5

Do you feel like you can’t go on one more day.  Ask God to not delay.  Your word, O LORD, is eternal, it stands firm in the heavens, Psalm 119:89God is our refuge and strength, an ever-present help in troublePsalm 46:1

But I will sing of your strength,
in the morning I will sing of your love;
for you are my fortress,
my refuge in times of trouble.
O my Strength, I sing praise to you;

you, O God, are my fortress, my loving God.  Psalm 59:16-17

 

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Monday 2.27.12

Posted on 27. Feb, 2012 by in WOD with GOD

Most everyone has heard the song Jesus Loves Me..  It is such a simple song about Jesus love for His children.

Jesus loves me! this I know,
For the Bible tells me so.
Little ones to Him belong;
they are weak but He is strong.

His strength is made perfect in our weakness.  He loves us and wants us to lean upon Him, not our own self or anyone else.  Our heart might be broken or empty but He can repair it.  Know that you are loved despite your circumstances today or tomorrow.  If you read His word it will give the insight of his love. He heals the brokenhearted and binds up their wounds.  Psalms 147:3

Do you not know? Have you not heard? The LORD is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom.  Isaiah 40:28

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Monday 2.27.12

Posted on 26. Feb, 2012 by in WOD2

As many rounds and reps as possible in 10 minutes of:

4 Power Snatches (135/95)
8 Box Jumps (24/20)
12 Plyo Push Ups

Strength:
Back Squat 1-1-1-1 @ 90%
Weighted Supine Ring Rows 3 x 12

The Muscle Confusion Myth-From Lift Big Eat Big

Greenville Mud Run

Your Mental Game Vs. The CrossFit Games

Sleep, Sleep, Sleep! How artificial lighting and cortisol impact zzz’s

“Pain is an emotion that conquers all ordinary men, but is overcome by a champion.”~A Champion

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Sunday 2.26.12

Posted on 25. Feb, 2012 by in WOD2

Rest Day

Open WOD 12.1 scores must be submitted by 8:00 pm EST

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Saturday 2.24.12

Posted on 24. Feb, 2012 by in WOD2

Clean and Jerk (work to a heavy single)
or
Snatch (work to a heavy single)

Strength:
Back Squat 1-1-1-1 @ 90 %
Snatch/Clean Grip Deadlift 5-5-5-5

CrossFit Games Rulebook

At Ease-Jason Khalipa

The Difference Between Exercise And Training

 10 Best Ways To Dramatically Increase Your Squat

Clean and Jerk/Snatch-Catalyst Athletics Demo

Snatch Deadlift-Demo

Clean Deadlift-Demo

CrossFit Murphy will be having a Saturday morning WOD with GOD devotion immediately following the 9:00am WOD today.  WOD with GOD begins around 10:15am.  What if I usually take Saturday as a rest day?  Great, come at 10:15 and rest and receive the blessings as we share in God’s word.

That which we persist in doing becomes easier, not that the task itself has become easier, but that our ability to perform it has improve. ~Ralph Waldo Emerson

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Friday 2.24.12

Posted on 24. Feb, 2012 by in WOD with GOD

Nutrition is so important for our bodies.  People don’t realize how little they eat of the right things.  Most of us don’t eat enough.  We get in the bad habit as we get older breakfast becomes brunch, dinner becomes late night snack.  When we are inconsistent is when our bodies feel the worse.  Our digestive system is off and our cravings are roller coasters.

The same is true with our spiritual nutrition.  When we are not eating the word of God every day we starve.  When we are inconsistent are moods are roller coaster and we have no peace.  The words come to mind, keep the pace..Maintain a solid pace with the word of God and you will feel better and your life will run better.

For whatever was written in former days was written for our instruction, that through endurance and through the encouragement of the Scriptures we might have hope. May the God of endurance and encouragement grant you to live in such harmony with one another, in accord with Christ Jesus.  Romans 15:4-5

 

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Friday 2.24.12

Posted on 23. Feb, 2012 by in WOD2

2 rounds each for time of:

Row 500 M
10 KB Power Snatches (10 each arm)
Rest 3 minutes

Post scores for both rounds to comments.

Strength:
KB Bench Press 7-7-7-7-7
Pull Ups (one attempt for max reps)

CrossFit Murphy will be placing a personal jump rope order.  Details posted at gym.

CrossFit Football: Teach Athletes to Be a Bullet in a Gun” with Raphael Ruiz CrossFit Journal preview video [wmv] [mov]

“Long Live the Burpee!” from CrossFit Montgomery County

The Russian Baby Maker: The Best Hip Stretch You’ve Never Heard Of

Heather Burgeron-Lifting For Two-CrossFit During Pregnancy

FDA Panel Recommends Approval of Diet Drug Qnexa

So whether you eat or drink or whatever you do, do it all for the glory of God.~1 Corinthians 10:31

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