“This is what the LORD says— he who made a way through the sea, a path through the mighty waters, “Forget the former things; do not dwell on the past. See, I am doing a new thing! Now it springs up; do you not perceive it? I am making a way in the desert and streams in the wasteland.”- Isaiah 43:16, 18-19

WEDNESDAY 081231

“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.

Top Performers

great hip extension!!

Things to look for in this workout! Intensity, Intensity,and Intensity!!!!

Great form will decrease with intensity. We want to have both. How hard will you push yourself to have both? Full extension on all of the movements are key for work capacity. If you decrease the full range of motion you are cheating yourselves!

“I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”- John 16:33

TUESDAY 081229

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

TOP PERFORMERS

“Do not let your hearts be troubled. Trust in God; trust also in me. In my Father’s house are many rooms; if it were not so, I would have told you. I am going there to prepare a place for you. And if I go and prepare a place for you, I will come back and take you to be with me that you also may be where I am.”-John 14:1-3

MONDAY 081228

“Michael”

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

Post time to comments

TOP PERFORMERS

With the New Year approaching what are your plans to better yourself?

Get in shape? loose weight, get stronger, or just your overall fitness level? If so what is your plan? If you don’t have a clue than, We could very well be the best plan around. The way we are set up is very client friendly meaning all you have to do is show up and follow instructions and give great effort. and I guarantee your Goals will happen. 

Starting in Jan we will be taking before and after photos of all of our clients to show their transformations! It is going to awesome! Come and be apart of the family.

Praise the LORD, O my soul; all my inmost being, praise his holy name. Praise the LORD, O my soul, and forget not all his benefits-”- Psalm 103:1-2

SATURDAY 081227

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Sumo Deadlift High Pull

“So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. When they had seen him, they spread the word concerning what had been told them about this child, and all who heard it were amazed at what the shepherds said to them. But Mary treasured up all these things and pondered them in her heart. The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.”- Luke 2:16-20

WE CLOSE AT 1:00 TODAY!

WEDNESDAY 23RD

50 SUNAMI’S

25 BALL SLAM’S

15 DEADLIFTS 205 M, 155 LADIES

5 ROUNDS FOR TIME

TOP PERFORMERS

The first step through the sludge of stretching and flexibility is to clearly understand the terminology involved. Often the definitions of flexibility and related terms are remarkably flexible. Unfortunately, the degree of flexibility of a term’s meaning is proportional to the term’s usefulness: The less precise the definition, the less useful the term. To avoid confusion, we’re going to clearly define a few terms for the purposes of this discussion.

Flexibility: The degree to which a muscle can be extended beyond its resting length, which will have a positive relationship with the range of motion of the associated joint(s).

Range of Motion: The degree to which the body can move about a given joint.

Stretching: The set of several methods of increasing flexibility.

Hypermobility: More often called Joint Hyper-mobility. Decreased joint integrity and excessive

possible joint movement as a result of congenitally defective connective tissue development.

Acquired Hyper-mobility: Non-congenital joint hyper-mobility arising from injury or joint abuse.

Minimal Flexibility: The minimal degree of flexibility required to properly achieve and maintain

specified positions and ranges of motion.

Optimal Flexibility: The degree of flexibility for a particular pursuit that allows the greatest performance

and provides the greatest injury protection possible.

Getting Stiff Greg everett

“Today in the town of David a Savior has been born to you; he is Christ the Lord. This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.” Suddenly a great company of the heavenly host appeared with the angel, praising God and saying, “Glory to God in the highest, and on earth peace to men on whom his favor rests.”- Luke 2:11-14

WE CLOSE AT 1:00 TODAY!!

Tuesday 23rd

“Donkey Kong”

21-15-9

Burpees

KB Swings 1.5 men,  1 women

24in BX Jumps

TOP PERFORMERS

CONGRATS WILL

There has been much written about the “best” set and rep scheme without anybody really defining what is being talked about. When discussing the number of reps, we are really talking about the amount of time. If someone states that five sets of five is the best set and rep scheme, are they not really saying the best way to work muscle is the two and half minutes of work broken up into 30 second segments? When they then prescribe three sets of ten for another exercise, are they then not saying this muscle needs three minutes of work broken up into three 60 – second segments? Why should it change for different exercises? What are we talking about here? The fact of the matter is that muscles don’t count reps. The majority of the research has indicated that one to three all out sets are equally effective.

“While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no room for them in the inn.”- Luke 2:6-7

MONDAY 081221

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

TOP PERFORMERS

Frequently, we encounter individuals whose doctor or chiropractor has told them not to squat. In nearly every instance this is pure ignorance on the part of the practitioner. When a doctor that doesn’t like the squat is asked, “by what method should your patient get off of the toilet?” they are at a loss for words.

In a similarly misinformed manner we have heard trainers and health care providers suggest that the knee should not be bent past 90 degrees. It’s entertaining to ask proponents of this view to sit on the ground with their legs out in front of them and then to stand without bending the legs more than 90 degrees. It can’t be done without some grotesque bit of contrived movement. The truth is that getting up off of the floor involves a force on at least one knee that is substantially greater than the squat.

Our presumption is that those who counsel against the squat are either just repeating nonsense they’ve heard in the media or at the gym, or in their clinical practice they’ve encountered people who’ve injured themselves squatting incorrectly.

It is entirely possible to injure yourself squatting incorrectly, but it is also exceedingly easy to bring the squat to a level of safety matched by walking. In the accompanying article we explain how that is done.

“Praise be to the Lord, the God of Israel, because he has come and has redeemed his people. He has raised up a horn of salvation for us in the house of his servant David (as he said through his holy prophets of long ago),”- Luke 1:68-70

FRIDAY 081219

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

TOP PERFORMERS

MAKE SURE YOU HIT THE RIGHT DEPTH!!