VOD

The body is a unit, though it is made up of many parts; and though all its parts are many, they form one body. So it is with Christ. 1 Corinthians 12:12   

Warm-up/Teach  

Burgener Warm-up…[wmv]

Wednesday 080213

“Randy”

75 pound Power snatch, 75 reps

Post time to comments.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

 Check out the CCF athletes! Sorry I couldn’t link up everybody’s name

VOD

“Everything is permissible”- but not everyhing is beneficial. “Everything is permissible”- but not constructive. Nobody should seekhis own good, but the good of others. 1 Corinthians 10:23,24 

Coach Powel Deadlifting 505lbs  

Warm-up / Teach

 Muscle-Up  

WOD  

Tuesday 080212

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups/20 pull-ups and 20 dips
4 Handstand Push-ups
8 2-Pood Kettlebell swings (55lbs)

Post rounds completed to comments.

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

 VOD

Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind.Then you will be able to test and approve what God’s will is – his good, pleasing and perfect will. Romans 12:2

Warm-Up/Teach

WOD

Deadlift 1-1-1-1-1-1-1 repsPost loads to comments.Compare to 080120.

 Tina Moore performing her de last deadlift two months ago (127lbs). Wonder what she will get today?

Workout Demo, Brand X Martial Arts – video [wmv] [mov] 

Deadlift results to date across the country! Where are you? 

 VOD

Therefore, there is no condemnation for those who are in Christ Jesus, because through Christ Jesus the law of the spirit of life set me free from the law of sin and death. Romans 8:1-2

WARM-UP/ TEACH

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 forward, 10 backwards

30 yds                                        Trunk Rolls                                           5L, 5R

30 yds                                        High Knee Across Body                    5L, 5R

30 yds                                        High Kicks across Body                     10 Alternating

Walking 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

WOD Post your Time  CCF  

Saturday 080209

Run or Row 5K

Ladies from the Lunch Bunch Getting after it!  Great Job Ladies 

Compare to 080116.

Playing with Handstands, Jeff Tucker – video [wmv] [mov]

VOD

Love must be sincere. Hate what is evil; cling to what is good. Be devoted to one another in brotherly love. Honor one another above yourselves. Never be lacking in zeal, but keep your spiritual fervor, serving the lord. Romans 12:9-11  

Warm-Up/ Teach

Three Times through  

WOD  

Friday 080208

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Compare to 070712.

 Fixing the Double Under Part 1, Buddy Lee – video [wmv] [mov]

Sweat Angels are regular around these parts.  Not so much at other facilities!

VOD

If you confess with your mouth, “Jesus is Lord” and believe that in your heart God raised him from the dead you will be saved. For it is with your heart that you believe and are justified, and it is with your mouth that you confess and are saved. Anyone who trusts in Him will not be put to shame. Romans 10:9-11

Warm-up/Teach Lifts

(DB/KB SWINGS, OHS, PUSH-UP, PULL-UP, DIPS, SIT-UPS, BACK EXT) 3X10 

WOD  CCF LOG BOOK

REST Crossfit HQ

Christine Lvl 1 

500m row

21 Box Jumps 24inch

15 KB/DB swings Men 55lb/ ladies 35lb

3 rounds in less than 15 min

Kettlebell Basics Part 3, Jeff Martone – video [wmv] [mov]

VOD

In the same way count yourselfs dead to sin but alive to God in Christ Jesus. Romans 6:11

 WOD

Wednesday 080206

Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 071210.

Row Corrections Part 2, Greg Hammond, Concept II, CrossFit Journal Preview 2- video [wmv] [mov]

MJ We will miss having you around! Keep us posted on whats going on in Germany! Thank you for protecting our skies of our country!

STANDINGS FROM YESTERDAYS WORK-OUT! WHERE ARE YOU AT CCF?

START LOGGING YOUR WORK-OUTS!  

VOD

O Jerusalem, wash the evil from your heart and be saved. Jeremiah 4:14

Warm-Up/Teach

KB Swing x 30

OHS  10, 10

Push-up 10, 10

Pull-up 10, 10

Sit-up 10,10

Dips 10,10

Back-Ext 10,10

WOD  

Tuesday 080205

“Joshie”

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Compare to 071222.

Mike Burgener Teaches Pat the Snatch Part 2, CrossFit Journal Preview – video [wmv]

Casey Burgener, mike’s youngest snatching at the invitational

[mov]

v