WORKOUT OF THE DAY!
January 31, 2008
Paul will be out of town tommorrow.
JR will Run the 5:30 class
Stephanie will run the 12:00 class
Stephen will run the classes from 3:15 until whenever!
WOD
Finish as many level 1 requirments as you can!
KB SWINGS (W 36LBS, M 55LBS)
24″ BOX JUMPS BOTH W,M
Work out of the day!
January 31, 2008
VOD
”you however are controlled not by the sinful nature but by the Spirit, if the Spirit of God lives in you. And if anyone does not have the Spirit of Christ, he does not belong to Christ.” Romans 8:9
Rent is due so please bring your checks for services!
Warm-up
Thursday 080131
Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps
Capt. John Soto swearing in will after passing his PFT test for OCS (officer selections School) Great Job Will!
Work out of the day!
January 30, 2008
VOD
For God so loved the world that he gave his only Son, that whoever believes in him shall not perish but have everlasting life. John 3:16
Warm-up/Teach
Bergner Warm-Up
KB Swing x 30
OHS 10, 10
Push-up 10, 10
Pull-up 10, 10
Sit-up 10,10
Dips 10,10
Back-Ext 10,10
WOD (Post Time Here everyday to track your progress)
”Grace”
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare to 080921.
Mike Jones Fininshed whith a 245 press for his Crossfit total. 400 squat, 400 deadlift
Work out of the day!
January 29, 2008
VOD
You are the salt of the earth but if the salt should lose its saltiness, how can it made salty again? It is no longer good for anything, except to be thrown out and trampled by men. Matthew 5:16
Warm-up/Teach
Bergner Warm-Up
KB Swing x 30
OHS 10, 10
Push-up 10, 10
Pull-up 10, 10
Sit-up 10,10
Dips 10,10
Back-Ext 10,10
Brian Douglas Total. Squat 365, press 185, and 385 DL
Matt awtry Total. Squat 325, press 155, and DL 395
(Guys I promise to have more weight availble next time.)
WOD (Post Time Here)
”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.
Compare to 080109.
Work out of the day!
January 27, 2008
Vod
“Blessed are the pure in heat, for they shall see God.” Mathew 5:8
Paul will be out of town fom 9:00-3:30
Coach roberts will be teaching the 12:00 class
Warm-up/Teach
Bergner Warm-Up
KB Swing x 30
OHS 10, 10
Push-up 10, 10
Pull-up 10, 10
Sit-up 10,10
Dips 10,10
Back-Ext 10,10
WOD (Post Time Here)
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 080101.
Third attempt for the Snatch of 225lb!
Word of the day!
January 27, 2008
WOD
Rest
“No temptation has overtaken you but such as is common to man; and God is faithful, who will not allow you to be tempted beyond what you are able, but with the temptation will provide the way of escape also, that you may be able to endure it” (I Cor. 10:13).
Have you ever studied temptation? Why should you study temptation? Perhaps because you are so susceptible to temptation. Remember; though temptation is not a sin, does sin occur without temptation’s offering?
Your heart is temptation’s incubator: “Each one is tempted when he is carried away and enticed by his own lust. Then when lust has conceived, it gives birth to sin; and when sin is accomplished, it brings forth death” (Js. 1:14f.). Paul provides you with five comforts concerning your ongoing battle with temptation.
First, every temptation offering itself to you “is common to man.” That is, myriads of others have faced the same temptations you face today, so your battle is not uncommon. Just as others have overcome life’s daily temptations, so can you. After all, Jesus was tempted in all things just as you are, and yet He was without sin (Heb. 4:15). You put on Jesus’ armor and you can withstand temptation’s offerings (Eph. 6:10-13).
Temptation is seldom obvious in its assault – it is a silent butcherer. Most people’s problem is that temptation has already overtaken them and they do not even know it – the lion clandestinely pursues his victim (I Pe. 5:8).
Secondly, “God is faithful” to protect His sons and daughters. Though God’s sovereignty never excuses man’s personal responsibility, Paul says that Jesus “shall also confirm you to the end, blameless in the day of our Lord Jesus Christ” (I Cor. 1:8). As you walk more closely with your Lord, the temptations shall increase in number, intensity and deceptiveness. Nonetheless, God is in control: “He who began a good work in you will perfect until the day of Christ Jesus” (Phil. 1:6).
Thirdly, God “will not allow you to be tempted beyond what you are able.” He husbands the temptations so that their overtures never exceed your adequacy to resist. Your responsibility is to persevere in righteousness to the fullness of your adequacy. Unwillingness to persevere burglarizes your adequacy.
Fourthly, God “will provide the way of escape.” The problem with most Christians is their refusal to access the way of escape. There are several effective means to escape temptations:
- Righteous prayers (Mt. 6:13; Lk. 22:40)
- Pure associations (Ps. 1:1)
- A godly mental attitude (Prov. 23:7; Ro. 6:11; Eph. 4:27)
- Discerning judgment (I Jn. 4:1)
- Do the good works accompanying righteousness (Ro. 12:21)
The final comfort Paul contributes is that God enables you “to endure it.” Cowards yield to temptation because they distrust their Holy Spirit to enable them to persevere. This cowardice evidences distrust in God’s provisioning grace. Yet God has promised you an inheritance that is imperishable and undefiled and will not fade away, reserved in heaven (I Pe. 1:4).
Temptation is an actively aggressive ever-present influence. Choose to do battle with the goal of conquering the temptation and never accept a single failure as final (Prov. 24:16).
WORK OUT OF THE DAY!
January 26, 2008
VOD
“He is also head of the body, the church; and he is the beginning, the firstborn from the dead, so that He Himself will come to have first
Warm-up/Teach
Bergner Warm-Up
KB Swing x 30
OHS 10, 10
Push-up 10, 10
Pull-up 10, 10
Sit-up 10,10
Dips 10,10
Back-Ext 10,10
Steph, Love the tanacity to never give up no matter the cost!
stephanie Roberts, 5ft 4in jumped a 24 inch box for a triple with no step!
WOD (Post Time Here)
“Fran”
21-15-9
Thrusters (Ladies 65 lb, Men 95lb)
Pull-Ups
For Time
WORK OUT OF THE DAY!
January 25, 2008
Vod
“He is before all things, and in Him all things hold together.” Col 1:17
Will Performing his first full snatch! Looks Good Bro! Also good luck on your PT test for OCS, remember no kipping!
Warm-up/Teach
Bergner Warm-Up
KB Swing x 30
OHS 10, 10
Push-up 10, 10
Pull-up 10, 10
Sit-up 10,10
Dips 10,10
Back-Ext 10,10
WOD (Post Time Here)
Friday 080125
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 071104.
WORKOUT OF THE DAY!
January 24, 2008
VOD
For he rescued us from the domain of darkness, and transferred us to the kingdom of his beloved Son, in whom we have redemption, the forgivness of sins. Col 1:13,14
T-SHIRTS ARE IN GET THEM WHILE THEY LAST!!!
Warm-up/Teach
KB Swing x 30
OHS 10, 10
Push-up 10, 10
Pull-up 10, 10
Sit-up 10,10
Dips 10,10
Back-Ext 10,10
WOD (Post Time Here)
Thursday 080124
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 070806.
Three weeks into the Program!
Yesterday, blew the Wod away with a top finish on the 400 m Row! (1:25)
Oh, Also his clothes are falling off and not even 2 full months in! Great Job Chris!!
Top 5 Finishes from Yesterday
1. 1:09 400m Row (PB)
2. 1:18 400m Row (Seth Rogers)
3. 1:20 400m Row (Ray Moore)
4. 1:24 400m Row (JR. Murphy)
5. 1:25 400m Row (MJ)
Also other Great Times for other workouts!
Capt Jhon Soto (Daniel) 29:30
Will LVL 1 work out time (Christine) 11:40 after the WOD!
WORKOUT OF THE DAY!
January 23, 2008
VOD
Examine yourselves, to see whether you are in the faith. “Test yourselfs. Or do you not realize this about yourselves, that “Jesus Christ is in you?-unless indeed you fail the test. II Cor 13:5
Our friend Trent playing around with the 36″ in box! Looks like I’ll have to get the 44″ inch box! Great Job!
Warm-up
Wednesday 080123
Four rounds for time:
Run/Row 400 meters
Rest 2 minutes
Post time to comments.
Compare to 071105.
