“Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.”- Ephesians 4:29

Friday 080918

“Grace”

135 pound Clean and Jerk, 30 reps

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

Rules:

From the comments on today’s WoD, Tony B. weighs in:

“Grace is traditionally performed as a ground to overhead “anyhow.” If you have the strength, you’ll probably find that power cleans and push jerks afford you the most efficiency.”

\”Grace\” Jim vs Garrison

The Jerk is about feet and hand positioning. The split jerk demands fast feet and fast hands. Olympic style weightlifters train the split to increase there maximum load. That usually alway involves training the same foot forward. Should we as CrossFit athletes do the same? Maybe, or maybe we should train either foot forward. While working our jerks a few days ago, I noticed that I seemed faster and more stable with my weak foot forward.

“Do nothing out of selfish ambition or vain conceit, but in humility consider others better than yourselves. Each of you should look not only to your own interests, but also to the interests of others.”- Philippians 2:3-4

Rest Day

“Top Five Performers”

Josh M. on the “Michael”! 22:10 with a 20lb vest!

Competition creates intensity!

Here at CCF we don’t have to do much to create intensity! I love it when new athletes come in and get right in and compete! There is alot to say about someones charachter when there is competition involved. Who will rise to the top? Who is going to be the “Top performer of the day”?

Here lately we have had some very interesting conversations at the gym. IE’ how does he do the workout so fast and effecient? Why is she getting better times than me? Who is this getting these crazy times?

There are only a few answers to these questions and the answer is “DIET”?  if you put bad gas into your car would you expect it to perform at its best? of course not. So why are asking your body to perform it’s best day in and day out with out putting the leanest, and cleanest foods into your body? I had a great strength coach tell me one time,” you get out what you put in”!

Coming soon we will be having a seminar on how can I eat right without breaking the bank and looking like a weirdo when I eat out? Bobbi Millsap and I will be having a 4-5 hour seminar on the topic of Eating to fuel the performance! Cost will be $50 per person attending.

Also mark it on your calender Oct 7th we will be getting “Body Fat Testing”. Underwater testing will be a great starting point for you have. It will also help in devising a plan for “blocks” for your specific diet! The cost is $50.00.

“[Two Kinds of Wisdom] Who is wise and understanding among you? Let him show it by his good life, by deeds done in the humility that comes from wisdom.”- James 3:13

Wensday 080916

“Michael”

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

Post time to comments.

“Top Five Performers”

Recovery!!!!!!

Let’s talk about recovery. The body needs to be pushed to its limits to adapt, but if we don’t allow adequate time to recover, our hard work may be in vain. Eva T once told me “workouts are only as good as your recovery.” She told me about contrast paths, foam rollers and other body maintenance practices. This weekend take the time hang out and recover. Get in the hot tub, or jump into a cold bath, maybe a massage. Enjoy!!!

“[Two Kinds of Wisdom] Who is wise and understanding among you? Let him show it by his good life, by deeds done in the humility that comes from wisdom.”- James 3:13

Tuesday 080915

“Fran”

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

Post time to comments

Gunnery Sgt Millsap has the best “Fran” so far of 2:36!! Can you beat it?

“Top Five Performers”

Making progress, can take on a very subjective reality. We always want what we don’t have. It may start with something simple, like you want one pull up. It may be that Fran as Rx’d. It may be can you beat brian, jim, brandon, ,josh,dawn, steph time on “anything”. What ever goal you are currently working to accomplish, the moment you achieve it, you may instantly realize your new goal. There in lies the rub.

Remember they were in the same boat as you. Not to long ago. If you want to “Rx” the weight and sacrifice the time, I would highly suggest it. strength is the biggest proponet to maximum output. Build it and the time will come!!

“[Imitating Christ's Humility] If you have any encouragement from being united with Christ, if any comfort from his love, if any fellowship with the Spirit, if any tenderness and compassion, then make my joy complete by being like-minded, having the same love, being one in spirit and purpose.”- Philippians 2:1-2

Monday 080914

“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

“[Suffering for Doing Good] Finally, all of you, live in harmony with one another; be sympathetic, love as brothers, be compassionate and humble.”- 1 Peter 3:8

Friday 080912

Clean and Jerk 3-3-3-3-3 reps

Post loads to comments.

Clean & Jerk

Watch Video

The second of the two Olympic lifts. The Clean brings the bar from the floor to the shoulders and the Jerk brings the bar from the shoulders to overhead

“Rejoice in the Lord always. I will say it again: Rejoice!”- Philippians 4:

Thursday 080911

Hero workout of your choice.

Randy

75 snatches with 75lb

Badger

3 rounds

30 squat cleans

30 pull-ups

800 meter run

Tommy V.

21 Thusters 115lb

12 rope climbs

15 thrusters

9 rope climbs

9 thrusters

6 rope climbs

Top Performer from Wednesday’s WOD! BW 145 268 total!

My Favorite thing about Crossfit is not being able to breathe through the workouts!! How about you?

There is much discussion about the role our minds play in driving our performance. Maybe you’ve heard the advice, “Go to your happy place,” but we all know there are rarely “happy” thoughts in the middle of a WOD. Our minds can help us cope with the stress and pain that our bodies are going through. Some of us like to focus on the pain. Most try to to avoid recognizing the pain by “going to a happy place,” or “zoning out.” These are the times when it is difficult to focus on the task at hand and we can lose track of our reps or rounds, especially in a workout like ‘Cindy,’ ‘Murph’ or ‘Angie.’ Does this ever happen to you?

What do you do to help yourself keep track of reps? What happens to you in the middle of Fran when you can’t quite feel your arms anymore? How about when you lose your count in the middle of Cindy?

“[A song of ascents.] I lift up my eyes to the hills— where does my help come from? My help comes from the LORD, the Maker of heaven and earth.”- Psalm 121:1-2

Rest Day!

Kelly Murphy and Daughter Ashley

I started CrossFit with my daughter (who works for Murphy&Grantlant) back in January of 2008 – Baggy sweats and 2XL t-shirts made up my daily attire….I had been dieting and needed to add the exercise back in (was somewhere in the neighborhood of 250 lbs)…..I have always been a yo-yo dieter/exerciser…..Then I met Paul and started Cross Fit and ABSOLUTELY love it! I would never go back to a Golds or New Life or any of the other gyms I have attended over the past many years. When you finish a Cross Fit workout – you have WORKED out – you have accomplished something….you feel good! It’s an incredible feeling!….With continued dieting and Cross Fit – I have gone from a size 20W Plus to a 10/12 REGULAR…..I’ve lost 75 lbs. and am healthier than I have ever been in my entire life. I am able to do some regular pushups (at first could not even do 1 !!), walk stairs without needing an oxygen tank, and am even running!!! Never in my life have I been able to breathe enough to run any distance…I can now run 3 miles straight (which is light for some experienced runners ), but for me is a HUGE goal and accomplishment! I’ve gone from working out in baggy sweats and T’s to compression clothing. Cross Fit has allowed me to take my LIFE back! With the help of Paul and now Steph, I’m making myself the best I can be! I’ll be 43 on the 21st and have never been where I am today healthwise! What an awesome feeling! Thank you CCF! I could not ask for a better group of trainers and the members are awesome as well! Everyone is there for each other – one big family of people who are in it to be healthy, strong, and be all that that they can be! This has been an awesome year and I’m looking forward to many more awesome years! Plus, I get to work out with my beautiful daughter every day – what a HUGE benefit!!!!! Thanks Paul, Steph, and the entire CCF community for encouraging me, pushing me, and helping me regain control of my life! Love you guys!