VOD  

“But blessed is the man who trusts in the LORD, whose confidence is in him. He will be like a tree planted by the water that sends out its roots by the stream. It does not fear when heat comes; its leaves are always green. It has no worries in a year of drought and never fails to bear fruit.”- Jeremiah 17:7-8

Crossfit Warm-Up

Friday 080321

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Warm-Up    DROMS 

OLY WOD

Friday March 21 2008

• Snatch – 70% x 1 x 4
• Clean & Jerk – 70% x 1 x 2

VOD

“Like newborn babies, crave pure spiritual milk, so that by it you may grow up in your salvation, now that you have tasted that the Lord is good.”- 1 Peter 2:2-3Crossfit-Warm-Up  

Thursday 080320

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Compare to 080123

Pat’s Oly Workout Part 1: The Snatch, CrossFit Journal Preview – video [wmv] [mov]

Capt. Soto’s Sweat angel after the “Fight Gone Bad”

Thursday March 20 2008

Rest Day

Optional Workout:

Snatch – 60% x 1 x 5
Clean & Jerk – 60% x 1 x 5

VOD

“But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law.”- Galatians 5:22-23

Will Be Closed from 11 am -2pm 

Crossfit warm-up 

Wednesday 080319

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Oly - WOD

Dynamic Range of Motion Warm-Up

Wednesday March 19 2008

• Snatch – 85% x 1 x 3
• Clean & Jerk – 85% x 1 x 3
• Front squat – 85% x 1 x 2

3 rounds for time of:
kipping pull-ups – 25
16 sand bag halfmoons (each pass = 1 rep) – 15% BW
Row 300 m

Post numbers and questions to comments.

VOD

“May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.”- Romans 15:13

 According to Mrs. Sue age is only a number! Considering She just turned 70 and crossfiting!!

Crossfit Warm-up

WOD

50 Back – Ext

50 Sit – Up

50 Walking Lunges

3x (MOD) 5 x (RX) For Time

OLY-WOD

Warm-Up DROM= (Dynamic Range of Motion)

Tuesday March 18 2008

• Power snatch – 75% x 2 x 5
• Power clean & jerk – 75% x 2 x 5

3 rounds for time of:
50 m sprint
10 DB push jerk – 25% BW each
10 jumping sit-ups

VOD

Psalm 91:1-2 (NIV)

“He who dwells in the shelter of the Most High will rest in the shadow of the Almighty.  I will say of the LORD, “he is my refuge and m fortress, my God, in whom I trust”.”

Crossfit Warm-Up

 Home of Palmetto Olympic weightlifting!

WOD # 1 in the NEW GYM

20 Dumbell/ KB Swings men 55 Ladies 35
40 Push Press 95#
60 Squats  BW
3 rounds for time !!

Olympic WOD

Monday March 17 2008

• Snatch – 85% x 1 x 4
• Clean & Jerk – 85% x 1 x 4
• Back squat – 90% x 2 x 1

VOD

 And we know that in all things God works for the good of those who love him, who have been called according to his purpose.”- Romans 8:28

WE WILL BEGIN MOVING TODAY AROUND 12. We WILL BE CLOSED THROUGH SAT.

MONDAY WE WILL BE IN THE NEW BUILDING AT 1804 BLANDING!!!!!!!!!!!!  

Thursday 080313

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

FRIDAY

REST OR 10K RUN

SATURDAY

REST DAY OR

400 METER X 8

3 MIN REST IN BETWEEN

FOR TIME:

VOD

 “Through these he has given us his very great and precious promises, so that through them you may participate in the divine nature and escape the corruption in the world caused by evil desires.”- 2 Peter 1:4  

Crossfit Warm-up

Wednesday 080312

“Tommy V”

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Instead of rope climb you can SUB towel pull-ups x 15 for each ascent TOTAL 407 T-Pull-UPS!!!!

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

Results from 5k yesterday!

VOD-Psalm 86 verse 3

“Be merciful unto me, O Lord: for I cry unto thee daily.”

Crossfit warm-up

Run 5K–3.2 miles  

or

 Row 5K-3.2 miles

Stephen Powell-will be there at 9 AM

Paul will return in the afternoon