November 2008
Posted in WODsNovember 18, 2008Comments Off
“Sanctify them by the truth; your word is truth.”- John 17:17
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
“Open my eyes that I may see wonderful things in your law.”- Psalm 119:18
MONDAY 081115
Back Squat 5-5-5-5-5 reps
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Posted in WODsNovember 14, 2008Comments Off
Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters
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Overhead Squat
Grip as wide as needed
Go slowly
Head up!
Stay on heels
Break parallel
The overhead squat is an important stretch, perfect for warmups, integral to the snatch and will expose most functional inflexibility and any mechanical deficiency in your squat.
“For it is God’s will that by doing good you should silence the ignorant talk of foolish men. Live as free men, but do not use your freedom as a cover-up for evil; live as servants of God.”- 1 Peter 2:15-16
“Jason”
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
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MOD for this workout is 3 pull-ups and 3 dips for each muscle up!
Squats and Muscle-ups
The air squat can be the hardest to overcome for some sedentary athletes. If you sit at your desk all day or drive in your car most of the day you could very well find yourself in the same position. The number one fault with the air squat is tight hamstrings!!
The Muscle-up is the hardest gymnastic movement that we do. If you can do one then your on your way. If you can not perform a muscle -up than I suggest you begin working on the progression. You can use a box with your feet on it. This cuts your Body weight in half!! Make sure you get with one of our great coaches to show you.
Posted in WODsNovember 11, 20082 comments
Do not love the world or anything in the world. If anyone loves the world, the love of the Father is not in him. For everything in the world—the cravings of sinful man, the lust of his eyes and the boasting of what he has and does—comes not from the Father but from the world.”- 1 John 2:15-16
“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.
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Great Job on the constantly varied training!!
Routine!!
There is no ideal routine! In fact, the chief value of any routine lies in abandoning it for another. The CrossFit ideal is to train for any contingency. The obvious implication is that this is possible only if there is a tremendously varied, if not randomized, quality to the breadth of stimulus. It is in this sense that the CrossFit Program is a core strength and conditioning program. Anything else is sport specific training not core strength and conditioning.
Any routine, no matter how complete, contains within its omissions the parameters for which there will be no adaptation. The breadth of adaptation will exactly match the breadth of the stimulus. For this reason the CrossFit program embraces short, middle, and long distance metabolic conditioning, low, moderate, and heavy load assignment. We encourage creative and continuously varied compositions that tax physiological functions against every realistically conceivable combination of stressors. This is the stuff of surviving fights and fires. Developing a fitness that is varied yet complete defines the very art of strength and conditioning coaching.
This is not a comforting message in an age where scientific certainty and specialization confer authority and expertise. Yet, the reality of performance enhancement cares not one wit for trend or authority. The CrossFit Program’s success in elevating the performance of world-class athletes lies clearly in demanding of our athletes total and complete physical competence. No routine takes us there.
Crossfit Journal Greg Glassman
Posted in WODsNovember 10, 2008Comments Off
I will go before you and will level the mountains;I will break down gates of bronze and cut through bars of iron. Isaiah 45:2
Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees
TRAVIS ATTEMPTS 285 POWER CLEAN!!
The extraordinary value of gymnastics as a training modality lies in its reliance on the body’s own weight as the sole source of resistance. This places a unique premium on the improvement of strength to weight ratio. Unlike other strength training modalities gymnastics and calisthenics allow for increases in strength only while increasing strength to weight ratio!
Gymnastics develops pull-ups, squats, lunges, jumping, push-ups, and numerous presses to handstand, scales, and holds. These skills are unrivaled in their benefit to the physique as evident in any competitive gymnast.
Posted in WODsNovember 10, 20082 comments
“God’s voice thunders in marvelous ways; he does great things beyond our understanding. He says to the snow, ‘Fall on the earth,’ and to the rain shower, ‘Be a mighty downpour.”- Job 37:5-6
Power clean 1-1-1-1-1-1-1 reps
Can you tell the difference between clean, power clean, Hang clean,and squat clean?
If you were to make it to a fundamentals class you would know!! We are having one this weekend be sure to come on Saturday at 10-12:30! It will be so much fun!!
Posted in WODsNovember 8, 2008Comments Off
“But if serving the LORD seems undesirable to you, then choose for yourselves this day whom you will serve, whether the gods your forefathers served beyond the River, or the gods of the Amorites, in whose land you are living. But as for me and my household, we will serve the LORD.”- Joshua 24:15
Four rounds for time of:
Run 400 meters
50 Squats
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Ladies working on some Form running and some aren't. Can you tell who isn't?
Buzz Word ”Functional Movements”
Have you ever heard of this term in a gym before? I’m sure you have! Well, many people think that just because you workout its considered “Functional”. Think about this what movement does one use to pick something from the floor SAFELY. The dead lift! How about from the floor to the overhead position Clean and Jerk or Press. These are functional movements. Sitting on a BOSU ball with dumbells performing presses is not considered functional movements in my book!
