Saturday 3.3.12

Row 2k

Strength:
Bench Press 2-2-2-2-2-2-2-2-2-2 @ 80 % resting 60 seconds between sets.  Add 5lbs to HERE

or

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.

Efficiency Tips: The Snatch-Video

No Crying!-California Strength Video

Might as well face it, you’re addicted to…food?

“How CrossFit Prepared Me for Childbirth” from The WOD Life.

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.

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.~1 Timothy 4:8

6 Replies to “Saturday 3.3.12”

  1. Job 38
    The LORD Speaks
    1 Then the LORD spoke to Job out of the storm. He said:
    2 “Who is this that obscures my plans
    with words without knowledge?
    3 Brace yourself like a man;
    I will question you,
    and you shall answer me.

    4 “Where were you when I laid the earth’s foundation?
    Tell me, if you understand.
    5 Who marked off its dimensions? Surely you know!
    Who stretched a measuring line across it?
    6 On what were its footings set,
    or who laid its cornerstone—
    7 while the morning stars sang together
    and all the angels[a] shouted for joy?

    8 “Who shut up the sea behind doors
    when it burst forth from the womb,
    9 when I made the clouds its garment
    and wrapped it in thick darkness,
    10 when I fixed limits for it
    and set its doors and bars in place,
    11 when I said, ‘This far you may come and no farther;
    here is where your proud waves halt’?

    12 “Have you ever given orders to the morning,
    or shown the dawn its place,
    13 that it might take the earth by the edges
    and shake the wicked out of it?
    14 The earth takes shape like clay under a seal;
    its features stand out like those of a garment.
    15 The wicked are denied their light,
    and their upraised arm is broken.

    16 “Have you journeyed to the springs of the sea
    or walked in the recesses of the deep?
    17 Have the gates of death been shown to you?
    Have you seen the gates of the deepest darkness?
    18 Have you comprehended the vast expanses of the earth?
    Tell me, if you know all this.

    19 “What is the way to the abode of light?
    And where does darkness reside?
    20 Can you take them to their places?
    Do you know the paths to their dwellings?
    21 Surely you know, for you were already born!
    You have lived so many years!

    22 “Have you entered the storehouses of the snow
    or seen the storehouses of the hail,
    23 which I reserve for times of trouble,
    for days of war and battle?
    24 What is the way to the place where the lightning is dispersed,
    or the place where the east winds are scattered over the earth?
    25 Who cuts a channel for the torrents of rain,
    and a path for the thunderstorm,
    26 to water a land where no one lives,
    an uninhabited desert,
    27 to satisfy a desolate wasteland
    and make it sprout with grass?
    28 Does the rain have a father?
    Who fathers the drops of dew?
    29 From whose womb comes the ice?
    Who gives birth to the frost from the heavens
    30 when the waters become hard as stone,
    when the surface of the deep is frozen?

    31 “Can you bind the chains[b] of the Pleiades?
    Can you loosen Orion’s belt?
    32 Can you bring forth the constellations in their seasons[c]
    or lead out the Bear[d] with its cubs?
    33 Do you know the laws of the heavens?
    Can you set up God’s[e] dominion over the earth?

    34 “Can you raise your voice to the clouds
    and cover yourself with a flood of water?
    35 Do you send the lightning bolts on their way?
    Do they report to you, ‘Here we are’?
    36 Who gives the ibis wisdom[f]
    or gives the rooster understanding?[g]
    37 Who has the wisdom to count the clouds?
    Who can tip over the water jars of the heavens
    38 when the dust becomes hard
    and the clods of earth stick together?

    39 “Do you hunt the prey for the lioness
    and satisfy the hunger of the lions
    40 when they crouch in their dens
    or lie in wait in a thicket?
    41 Who provides food for the raven
    when its young cry out to God

  2. Thanks for the post Erik. We are so blessed to have such a strong Christian community at crossfit Murphy. I am so honored to be apart of it and apart of each and every person who is invoices. Thank you Lord for everyone being safe and unharmed in yesterday’s storms. Thank you to all who worked to restore. There is a long way to go but things can be replaced….be thankful were are alive, well, and safe.

  3. Thanks for the post Erik. We are so blessed to have such a strong Christian community at crossfit Murphy. I am so honored to be apart of it and apart of each and every person who is invoices. Thank you Lord for everyone being safe and unharmed in yesterday’s storms. Thank you to all who worked to restore. There is a long way to go but things can be replaced….be thankful were are alive, well, and safe. I love you guys!

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