December 2008
Posted in WODsDecember 6, 2008Comments Off
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Posted in WODsDecember 5, 2008Comments Off
“Therefore Jesus said again, “I tell you the truth, I am the gate for the sheep. I am the gate; whoever enters through me will be saved. He will come in and go out, and find pasture. The thief comes only to steal and kill and destroy; I have come that they may have life, and have it to the full.”- John 10:7, 9-10
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
RULES OF ENGAGEMENT:
THRUSTERS:
1. Start from the floor.
2. Thrust the bar overhead into the locked out position. (elbows must be locked out and head through)
3. Squat – Hip crease must be below the knee bend!
Pull-ups
1. Start from the Hang position arms locked out.
2. Pull-up to where your chest is parallel to the bar.
Posted in WODsDecember 3, 2008Comments Off
“Then Jesus declared, “I am the bread of life. He who comes to me will never go hungry, and he who believes in me will never be thirsty.”- John 6:35
Deadlift 3-3-3-3-3 reps
Post loads to comments.TOP PERFORMERS
THORACIC PRESSURE AND POSTURE FOR THE DEAD-LIFT IS EMINENT FOR THE DEAD-LIFT!
When you pick something up from the floor that is heavier than your use to are you holding your breathe and bending your back? If so you are jeopardizing your backs integrity! one slight move could put you out for days. Just like the dead-lift you should have a RIGID midsection and posture for the movement. Intra-abdominal pressure is built up by taking a deep breathe before you pick up the weight. This reinforces the spinal column to maintain the correct positioning in the movement!
Also, if the days after you do the dead-lifts, you feel more soreness in your back you have performed the movement in-correctly. It is imperative that you work with our staff of coaches to critique you and put you in position so that you will not hurt your back!
Posted in WODsDecember 2, 2008Comments Off
In the past God spoke to our forefathers through the prophets at many times and in various ways, but in these last days he has spoken to us by his Son, whom he appointed heir of all things, and through whom he made the universe.”- Hebrews 1:1-2
Shoulder Press 1-1-1-1-1-1-1 reps
What is an athlete?
According to Merriam Webster’s Collegiate Dictionary, an athlete is “a person who is trained or skilled in exercises, sports, or games requiring strength, agility, or stamina”.
The CrossFit definition of an athlete is a bit tighter. The CrossFit definition of an athlete is “a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance”. The CrossFit model holds “fitness”, “health”, and “athleticism” as strongly overlapping constructs. For most purposes they can be seen as equivalents.
(Foundations, The Journal)
