“And this is my prayer: that your love may abound more and more in knowledge and depth of insight, so that you may be able to discern what is best and may be pure and blameless until the day of Christ,”- Philippians 1:9-10

Tuesday 080928

Push Jerk 5-5-5-5-5 reps

“Nutrition seminar”  From the Grocery store to the Dinner table! Sign up now limited spots.

Body Fat Test

“Top Five Performers”

Pressing on through the Pain!

When getting ready to push press or jerk we want to keep two things in mind. One… make sure the bar is resting on the muscles of the shoulder and not supported by the arms. Two…keep your elbows in front of the bar while getting your forearms as close to vertical as you can.

“Everyone who does evil hates the light, and will not come into the light for fear that his deeds will be exposed. But whoever lives by the truth comes into the light, so that it may be seen plainly that what he has done has been done through God.”- John 3:20-

Monday 080927

Four rounds for time of:
Run 400 meters
50 Squats

“Top Five Performers”

Body Fat Test  will be Oct 7th from 4-8 $50

Nutrition Seminar will be Oct 11th 11- whenever! $50 You need to be sure to sign up before the spots are sold out!

The Overhead Squat

Have you ever wanted to test yourself to see where you lack in your physical abilities.  Then all you need to do is try a Overhead squat! The squat will tell you where you lack quickly.  Can your shoulders hold a 45lb bar or a PVC pipe? Shoulder mobility is crucial in the overhead. Just the ability to hold anything over is a test. Can you hold your chest in the upright position with the bar overhead then squat without falling backwards?  The midsection has to hold everything together! Is your core strong enough to Overhead squat your body weight for 15 reps?

“Naked I came from my mother’s womb, and naked I will depart. The LORD gave and the LORD has taken day; may the name of the LORD be praised.”

Saturday

“Fight Gone Bad”

Wallball

Sumo Deadlift High Pull

Box Jumps

Pushpress

Row (Calories)

3 rounds five min each round, with a continues clock running complete movement with one minute at each station. Count each rep on all except the Row count Calories for points. At the end total the number scored and there is your score! Good Luck!!

“For we know him who said, “It is mine to avenge; I will repay,” and again, “The Lord will judge his people.” It is a dreadful thing to fall into the hands of the living God.”- Hebrews 10:30-

Friday 080924

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

IF you cannot do pull-ups then use the bands and when you stop your done and off to running!

“Top Five Performers”

http://athletes.kintera.org/faf/home/default.asp?ievent=275345&lis=0&kntae275345=7F29E813EFE8475CBA0667FCCBADFE55

6 am Class

“The Kip”

The Kipping pull-up is used to help get through a large amount of pull-ups or even your first pull-up. There are different variations to the kip. You have the standard which is performed by relaxing your mid-section and kicking your feet back and forth. When you kick your feet back and forth you want to time the pull when you have “Loaded” the bar with your back and forth motion.  You pull up when your feet are coming forward giving you a spring effect. While you are at the top of the bar you want to push back from the bar swinging your feet forward back into the loading phase of the next pull-up. This allows you to keep the pull-ups going.

The next style is the butterfly pull-up.

This is performed by pulling your feet back like a swimmer doing the butterfly kick.  You pull-up when your kick is coming forward and pulling your chest not your chin to the bar.

“So do not throw away your confidence; it will be richly rewarded. You need to persevere so that when you have done the will of God, you will receive what he has promised.”- Hebrews 10:35-36

Wednesday 080923

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24.”

Post time to comments.

“Top Performers”

Crossfit is great because of the exact reason.  I had at least two or three good athletes say “man these ladies inspire me”! I told them yeah watch out because they are competeing for your time!  Thanks Ladies for your hardwork and determination to compete day in and day out! We don’t offer any frills but results just ask these ladiesand they will tell ya!

Thanks for the “props” for us ladies!!  Even more thanks to you for providing an environment for us where we can feel comfortable about being a strong, powerful, confident and fit woman and where we are encouraged just as much as the boys!!!  As you know,  a lot of women shy away from anything that involves a barbell and weights for fear of bulking up and looking like a man.  However, you and I both know that this is so far from the truth!  These ladies that work out at CCF are strong and powerful and are every bit “a woman”!!!  These ladies that I work with and work out with continuously inspire ME every day and help push me to do my best!!  Thanks ladies……here’s to CHICK POWER!!!!!!

“Not only so, but we also rejoice in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope.”- Romans 5:3-4

Tuesday 080922

“Isabel”

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

“Top Five Performers”

Tina Moore and Jodie Jones (37 weeks) did 5 rounds 10 pull-ups,20 push-ups, and 30 squats! Can you?

The Snatch is the first of two lifts contested in Olympic weightlifting in which the barbell is lifted from the floor to overhead in a single movement! (Olympic weightlifting, Everett)

Notice he said single movement! one thing you should always consider is patience. I’m sure with watching a video or the Olympics. you could imitate this movement with a broomstick or a PVC pipe and say it’s not that hard! If think you can then I suggest you begin training and compete. The snatch is the easiest of the two. When just starting out we always start with the snatch. once you have a better understanding of how your body should move and receive the weight we will add weight!  You can become very frustrated when you have an athlete who can squat and press a lot of weight but can’t get 135lb for one rep much less thirty! Technique is everything!

“Accept one another, then, just as Christ accepted you, in order to bring praise to God.”- Romans 15:7

Sign up for Fight Gone Bad for a cause and donations!

http://athletes.kintera.org/faf/home/default.asp?ievent=275345

Monday 080920

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

CCF Team 1 John, Jim, Jen, and Anders Coach Guzman           CCF Team 2 Beth, Brian, John, and Me in last!

Knees to elbows is hard. While hanging, slowly bringing your knees up and curling your body until your knees make contact with your elbows, and then in control returning your body to a dead hang, is the default at CCF. With such a high standard for execution, modifications are a must to build the strength and coordination needed. Kipping to the top and slowly working the negative is a great way to work a full range of motion.

Check out this great video of Annie (wmv)

“Top Five Performers”

“Be glad, O people of Zion, rejoice in the LORD your God, for he has given you the autumn rains in righteousness. He sends you abundant showers, both autumn and spring rains, as before.”- Joel 2:23

Run 5k

Gym will be closed due to everyone running in the MUD RUN!

Have a Great weekend!!