“But after he had considered this, an angel of the Lord appeared to him in a dream and said, “Joseph son of David, do not be afraid to take Mary home as your wife, because what is conceived in her is from the Holy Spirit. She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.”- Matthew 1:20-21

WEDNESDAY 081217

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

TOP PERFORMERS

Maximum output

You must put your muscles in a critical situation. The effort level is Maximum.  Your brain will only recruit the minimum of muscle fibers to get the job done! Some think that when the exercise is uncomfortable they have done as much as they can. When you think you have done as many as you can try one more rep as if your life depended on it. when you cannot perform the exercise a fraction of the distance your done.

“My soul glorifies the Lord and my spirit rejoices in God my Savior, for the Mighty One has done great things for me— holy is his name.”- Luke 1:46-47, 49

REMEMBER TO BRING YOUR CANNED GOODS FOR THE HARVERST HOPE FOOD BANK. WE WILL END THE FOOD DRIVE ON THE 23RD!! THANK YOU!

TUESDAY 081216

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

TOP PERFORMERS

You’d think a stationary bike would be just as effective for getting fit as an outdoor bike, but it isn’t.  People using a road get fitter than people using a stationary bike. For one an outdoor bike is more fun, so your likely to be on it longer. Many of us will not continue to ride once the timer goes off. We will leap off and head straight for the showers. Outdoor cyclists may find it harder to get started, but once they do they go longer because they are having a good time. It’s a sport as well as exercise. However it’s not just a matter of how long we do it. There’s another subtle thing that makes natural exercise more effective than machine stimulators.

Weightlifters were the first to learn that using free weights-barbells and dumbells and kettlebells-trained the muscles faster and better than machines. Why? Because Balance is a more important factor in exercise than had been realized. When we balance weight we use more of a given muscle; different fibers and levels of the muscle are brought into play to lift and balance at the same time. If you don’t think so try balancing a heavy load over head today when you perform your split jerks!!

“But the angel said to her, “Do not be afraid, Mary, you have found favor with God. You will be with child and give birth to a son, and you are to give him the name Jesus. He will be great and will be called the Son of the Most High. The Lord God will give him the throne of his father David, and he will reign over the house of Jacob forever; his kingdom will never end.”- Luke 1:30-33

MONDAY 081215

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

TOP PERFORMERS

A First for CCF and it was so much fun for everyone!!

Systematic Exercise:  When evaluating an exercise, ask if it affects one part or the whole body. Jogging appears to be just a local leg exercise, but it affects your lungs, liver, heart, and bones qualifying  it as a systematic exercise. In contrast weightlifting affects the muscles used but has relatively little effect on the rest of the body.

“When he had called together all the people’s chief priests and teachers of the law, he asked them where the Christ was to be born. “In Bethlehem in Judea,” they replied, “for this is what the prophet has written: ” ‘But you, Bethlehem, in the land of Judah, are by no means least among the rulers of Judah; for out of you will come a ruler who will be the shepherd of my people Israel.”- Matthew 2:4-6

SATURDAY 081212

Three rounds for time of:
24″ Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

TOP PERFORMERS

Don’t make the mistake of thinking you can make up for this effort by doing more work at less intensity. Given enough time, almost any size muscle can do almost any amount of work. This is called labor and it has nothing to do with strength training!

“Therefore the Lord himself will give you a sign: The virgin will be with child and will give birth to a son, and will call him Immanuel.”- Isaiah 7:14

THURSDAY 081211

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

TOP PERFORMERS

“The LORD your God will raise up for you a prophet like me from among your own brothers. You must listen to him.”- Deuteronomy 18:15

WEDNESDAY 081209

“Annie”

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments

TOP PERFORMERS

Below a certain level of intensity, strength training will do little for you. If you are capapble of lifting two hundred pounds for eight reps and you stop a seven, it should be obvious that the exercise was not productive as it could be.

The one thing that separates strength training exercises from other types of exercises, such as running or biking, is that it is much harder to do. The dramatic changes occur in the body as a result of lifting weights due to the intense nature of the exercise. There is simply no other way of working the muscles as hard with any other way of training.

Beyond what is needed for daily tasks, the body does not want to put on a large degree of muscle.The tissue is metabolically  costly, meaning that if you feed it to keep it alive. And of all things your body needs to do to survive, conserving energy is numero uno. It needs energy to produce the heat that allows for daily living

“I am the vine; you are the branches. If a man remains in me and I in him, he will bear much fruit; apart from me you can do nothing. This is to my Father’s glory, that you bear much fruit, showing yourselves to be my disciples.”- John 15:5,8

TUESDAY 081208

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

TOP PERFORMERS

The Olympic Lifts, a.k.a., Weightlifting  (Foundation, The Crossfit Journal)

There are two Olympic lifts, the clean and jerk and the snatch. Mastery of these lifts develops the squat, deadlift, powerclean, and split jerk while integrating them into a single movement of unequaled value in all of strength and conditioning. The Olympic lifters are without a doubt the world’s strongest athletes.

These lifts train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training. The explosiveness that results from this training is of vital necessity to every sport.

Practicing the Olympic lifts teaches one to apply force to muscle groups in proper sequence, i.e., from the center of the body to its extremities (core to extremity). Learning this vital technical lesson benefits all athletes who need to impart force to another person or object as is commonly required in nearly all sports.

In addition to learning to impart explosive forces, the clean and jerk and snatch condition the body to receive such forces from another moving body both safely and effectively.

Numerous studies have demonstrated the Olympic lifts unique capacity to develop strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone strength, and the physical capacity to withstand stress. It is also worth mentioning that the Olympic lifts are the only lifts shown to increase maximum oxygen uptake, the most important marker for cardiovascular fitness.

Sadly, the Olympic lifts are seldom seen in the commercial fitness community because of their inherently complex and technical nature. CrossFit makes them available to anyone with the patience and persistence to learn.

“Jesus said to her, “I am the resurrection and the life. He who believes in me will live, even though he dies;”- John 11:25

MONDAY 081207

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

TOP PERFORMERS

READ THIS ARTICLE

CrossFit can be intimidating. To a new client the box might look like a warehouse full of strong, fit people lifting heavy weights really quickly, lots of times. The beauty in all of it, however, is that the programming is not just for the elite athlete, it is for everyone who is willing to show up and give their best effort. All levels, all shapes, all sizes, all ages. The ability to scale the workout for any level is one of the reasons that the CrossFit program is so successful. Scalability allows athletes to gauge their progression by measuring the increase in weight/reps or decrease in time in repeated workouts. Scalability allows all athletes to workout together as one community, regardless of fitness level. And it works in both directions. We scale down for newer crossfitters, injured crossfitters and whenever necessary. We scale up for crossfitters who need a more challenging workout in order to achieve optimal results. CFSC POST