Archives

February 2008

WORKOUT OF THE DAY!

VOD

God is eternally serious about the employment He has prepared for you to accomplish.  Be ever mindful, “We are His workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them” (Eph. 2:10). 

Warm-Up

2 Times Through

Cool Down

4×20 Sit-ups

WOD Beginners

Thursday 080221

Four rounds for time of:
Run 400 meters/Row
50 Squats

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Compare to 060526.

WOD Demo – video [wmv]

WOD Advance

  • Snatch – 75% x 1 x 3
  • Clean & jerk – 75% x 1 x 3
  • Back squat – 85% x 1 x 1

For time:
Tabata row (8 rounds – 20 sec sprint/10 sec rest)
50 double-unders
Half Tabata row (4 rounds)
25 double-unders

“Uncle Dan” Wow 4 PR’s this week! Keep up the good work.

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Work Out of the Day!!

 VOD

“For though we walk in the flesh, we do not war according to the flesh, for the weapons of our warfare are not of the flesh, but divinely powerful for the destruction of fortresses” (II Cor. 10:3f.).

WARM-UP

WOD

Wednesday 080220

Hang squat clean 3-3-3-3-3-3-3 reps

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Introduction to the Bench Press, Mark Rippetoe – video [wmv]

Nice Job Gail! Keep up the good work!

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Results from WOD across the world. Where are YOU?

WORKOUT OF THE DAY!

VOD 

“It is written, ‘Man shall not live on bread alone, but on every word that proceeds out of the mouth of God’” (Mt. 4:4).

Warm-Up 

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

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Compare to 080107.

WOD RESULTS FROM AROUND THE WORLD! WHERE ARE WE CCF?

Work Out of the Day!!

VOD 

Mathew 7: 7-8 Ask and it will be given to you; seek and you will find it; knock and the door will open. For everyone who ask receives; He who seeks finds; and to him who knocks , the door will be opened

COACH ROBERTS WILL BE TEACHING CLASS AT LUNCH!

COACH POWELL WILL BE HERE FOR THE DAY! 

 2 Rounds of Dynamic Warm-Up

Annie

50-40-30-20 and10 rep rounds of:
Double-unders/Tuck Jumps
Sit-ups

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Compare to 070703.

WOD Demo – video [wmv]jason-lawson.jpg

Jason Lawson (Former Teammate and Roommate) Pulling a 700lb Boat Chain 100ft in the Strongman Comp this past weekend!  Jason is working on his Pro card and will be going to Iowa to get it next month! Get R done BRO!!

Word of the Day!

From the heart of the pastor:

“He saw that there was no man, and was astonished that there was no one to intercede; then His own arm brought salvation to Him; and His righteousness upheld Him.  And He put on righteousness like a breastplate, and a helmet of salvation on His head; and He put garments of vengeance for clothing, and wrapped Himself with zeal as a mantle” (Isa. 59:16f.).

God sees courage and cowardice (II Chron. 16:9).  Courage embraces His divine love while cowardice spurns celestial love.  No one can afford to scorn God’s love.  This is particularly true of nations.

God looked down upon the people of the Hebrews and “saw there was no man, and was astonished that there was no one to intercede.”  He saw no Phinehas to bar fornication (Nu. 25:7f.), no Nehemiah to build up the wall, and no Aaron to make atonement for the people (Nu. 16:47).  God is appalled when He searches a nation for a man who will build up the wall and stand in the gap before Him for the land that He would not destroy it, and yet finds no one (Eze. 22:30). 

No man can bring salvation and no man possesses saving righteousness.  Therefore, “His own arm brought salvation to Him; and His righteousness upheld Him.”  God intervenes.  Even as David would not depend upon King Saul’s sword or bronze helmet, God wars against sin without sword or bow.  His armament is “His righteousness.”

YAHWEH girds Himself for battle with Himself.  One’s clothing alerts others to His character, commitment and enduement for the task.  Nothing external to God’s holy splendor is worthy of the Divine Warrior’s raiment.  God’s war garment is His own “unapproachable light; whom no man has seen or can see.  To Him be honor and eternal dominion!  Amen” (I Ti. 6:16).

“He put on righteousness like a breastplate.”  Since the nation had rejected God’s righteousness as made manifest in His Law, His first champion was the very righteousness the people denied.  He donned His “helmet of salvation” that destroys death and takes away its sting.  He also “wrapped Himself with zeal as a mantle.”

Perhaps the insights of your Puritan brethren will assist you in capturing God perspective on “zeal:”

  • “It is weakness to be hot in a cold matter, but worse to be cold in a hot matter.” John Trapp
  • “He hath got but a little of Christ that fears to get too much.” Thomas Taylor

Heavenly fire perfects the sacrifices of Christians.  Holy fire consumes the believer’s offering, for if it does not then the offering is unacceptable to God.  Therefore, true Christians are wrapped/clothed in holy zeal.  Holy zeal is the wardrobe of the evangelical and he can only be identified by this heavenly clothing. 

Zeal preserves Christians from becoming Laodicean.  Worldly propriety/acceptability can chill celestial zealousness.  Those claiming Christ and yet possess no zeal soon discover that the unzealous grow cold and lawlessness invades their lives.  Lack of enthusiasm and excitement for Christ encumbers Christianity and results in the loss of a pure Christian witness in many lands. 

Lovers of Christ burn for Christ (Jer. 20:9).  Evangelism nourishes zeal.  If you are an evangelical, you enjoy God allowing you to host an eternal eye searching for eternal life and the reward of everlasting joy.

“But put on the Lord Jesus Christ, and make no provision for the flesh in regard to its lusts” (Ro. 13:14).

SOLI DEO GLORIA!

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Work Out of the Day!!

VOD

II Corinthians 5:17 Therefore, if anyone is in Christ, he is a new creation; the old has gone, the new has come! 

Warm-up

RUNNING WORKOUTS

Perform the following dynamic warm-up within the running workout as designated.

CONTINOUS SPEED WARM-UP

STRIDE                                DRILL

30 yds                                    Neck Rolls                                             5L 5R

30 yds                                    Arm Circles                                          10 front, 10 back

30 yds                                    Trunk Rolls                                           5L, 5R

30 yds                                    High Knee Across Body                     5L, 5R

30 yds                                    High Kicks across Body                    10

AlternatingWalking knee tucks             10 yds    Ankle Circles   each foot               5L, 5R

Cocking walk       10 yds    Ankle Plantar/Dorsi-flexion                5 each way

Ankling                10 yds    Standing arm action                           10sec      5F, 5b

 

Saturday 080216

Run 5 K/ level 1 Advancements

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Compare to 080209.

Technique Part 1, CrossFit Journal Preview – video [wmv]

Work Out of the Day!!

VOD

Isaiah 40:31 but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

Metobolic Info

Sugar Facts:

  • Soft drinks: A 12 oz. can of pop contains 10-12 teaspoons of sugar.
  • The average American consumes 65 lbs. of high fructose corn syrup annually.
  • Only 10-15% of sugar consumption is sprinkled on food or used in coffee or tea. The rest in disguised in the industrial production of food and beverages.

 WARM-UP

WOD

HQ REST DAY

CAROLINA CF

KB/DB SQUAT

KB/DB PUSH-PRESS

KB/DB DEADLIFT

21-18-15-12 REPS

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 Kevin’s First experience with FRAN!

 RESULTS FROM THE WOD “FRAN”

Work Out of the Day!!

 VOD

Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It is not rude, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with truth. It always protects, always trust, always hopes, always perseveres. 1 Corinthians 13: 4-7 

Happy Valentine’s Day

Dorothy,  Thank you for holding down the fort while we get this Buisness going!! I love you! Paul

  

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Former Georgia Bulldog LB Mitchell Graham having flashbacks of camp! Keep up the good work bro!

  

Warm-up

2 Times Through  

Thursday 080214

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Compare to 071228.

Results from yesterday’s WOD “RANDY”

Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] paul beckwith 5 mins 24 secs M 33 265 carolinacrossfit
[2] Matt DiMarco 5 mins 46 secs M 30 172 CFCharlotte
[3] ken cutrer 5 mins 51 secs M 44 188 gsx
[4] Rune Lind 6 mins 29 secs M 35 180 CrossFit Bodo
[5] Nick Lavato 6 mins 43 secs M 25 197
[6] David Sailor 6 mins 51 secs M 45 177 Londonderry, NH
[7] Paul Hauf 6 mins 52 secs M 40 175 Solo
[8] Seth Rogers 6 mins 58 secs M 33 184 Carolina Crossfit
[9] Will Sloan 8 mins 31 secs M 24 175 Carolina Crossfit
[10] Dan Cobb 9 mins 0 secs M 59 182 Carolina Crossfit
[11] Geordan Ganka 10 mins 0 secs M 24 158
[12] Gary Roberts 10 mins 13 secs M 37 195 Fort Lauderdale FD
[13] Gant Grimes 10 mins 29 secs M 34 192 CrossFit.Wichita.Falls
[14] Lisa Quinn 10 mins 43 secs F 42 159
[15] J. Standridge 11 mins 22 secs M 34 153
[16] nadia shatila 11 mins 36 secs F 30 108
[17] Paul Klein 11 mins 48 secs M 32 195 PFFBT
[18] Adolfo Riveron 12 mins 5 secs M 20 160 Solo- CRC gatech
[19] Brian Miller 12 mins 19 secs M 33 145
[20] Tad Drake 12 mins 35 secs M 27 190
[21] Anders Ivarsson 12 mins 58 secs M 45 155
[22] Kyle Pichie 14 mins 43 secs M 21 170 YMCA Kingston
[23] mark reinke 14 mins 51 secs M 26 170
[24] Adam Master 15 mins 49 secs M 24 185
[25] Corey Cedeno 16 mins 25 secs M 24 165 None
[26] Kevin Lynn 17 mins 1 sec M 33 174 Carolina Cross Fit
[27] Kiel Seley 17 mins 40 secs M 26 165 Carolina
© 2012 Carolina CrossFit - Site by Megan Keatley.