Work Out of the Day!!

VOD 

Mathew 7: 7-8 Ask and it will be given to you; seek and you will find it; knock and the door will open. For everyone who ask receives; He who seeks finds; and to him who knocks , the door will be opened

COACH ROBERTS WILL BE TEACHING CLASS AT LUNCH!

COACH POWELL WILL BE HERE FOR THE DAY! 

 2 Rounds of Dynamic Warm-Up

“Annie”

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

Post time to comments.

Compare to 070703.

WOD Demo - video [wmv]

Jason Lawson (Former Teammate and Roommate) Pulling a 700lb Boat Chain 100ft in the Strongman Comp this past weekend!  Jason is working on his Pro card and will be going to Iowa to get it next month! Get R done BRO!!

Word of the Day!

From the heart of the pastor:

“He saw that there was no man, and was astonished that there was no one to intercede; then His own arm brought salvation to Him; and His righteousness upheld Him.  And He put on righteousness like a breastplate, and a helmet of salvation on His head; and He put garments of vengeance for clothing, and wrapped Himself with zeal as a mantle” (Isa. 59:16f.).

God sees courage and cowardice (II Chron. 16:9).  Courage embraces His divine love while cowardice spurns celestial love.  No one can afford to scorn God’s love.  This is particularly true of nations.

God looked down upon the people of the Hebrews and “saw there was no man, and was astonished that there was no one to intercede.”  He saw no Phinehas to bar fornication (Nu. 25:7f.), no Nehemiah to build up the wall, and no Aaron to make atonement for the people (Nu. 16:47).  God is appalled when He searches a nation for a man who will build up the wall and stand in the gap before Him for the land that He would not destroy it, and yet finds no one (Eze. 22:30). 

No man can bring salvation and no man possesses saving righteousness.  Therefore, “His own arm brought salvation to Him; and His righteousness upheld Him.”  God intervenes.  Even as David would not depend upon King Saul’s sword or bronze helmet, God wars against sin without sword or bow.  His armament is “His righteousness.”

YAHWEH girds Himself for battle with Himself.  One’s clothing alerts others to His character, commitment and enduement for the task.  Nothing external to God’s holy splendor is worthy of the Divine Warrior’s raiment.  God’s war garment is His own “unapproachable light; whom no man has seen or can see.  To Him be honor and eternal dominion!  Amen” (I Ti. 6:16).

“He put on righteousness like a breastplate.”  Since the nation had rejected God’s righteousness as made manifest in His Law, His first champion was the very righteousness the people denied.  He donned His “helmet of salvation” that destroys death and takes away its sting.  He also “wrapped Himself with zeal as a mantle.”

Perhaps the insights of your Puritan brethren will assist you in capturing God perspective on “zeal:”

• “It is weakness to be hot in a cold matter, but worse to be cold in a hot matter.” John Trapp
• “He hath got but a little of Christ that fears to get too much.” Thomas Taylor

Heavenly fire perfects the sacrifices of Christians.  Holy fire consumes the believer’s offering, for if it does not then the offering is unacceptable to God.  Therefore, true Christians are wrapped/clothed in holy zeal.  Holy zeal is the wardrobe of the evangelical and he can only be identified by this heavenly clothing. 

Zeal preserves Christians from becoming Laodicean.  Worldly propriety/acceptability can chill celestial zealousness.  Those claiming Christ and yet possess no zeal soon discover that the unzealous grow cold and lawlessness invades their lives.  Lack of enthusiasm and excitement for Christ encumbers Christianity and results in the loss of a pure Christian witness in many lands. 

Lovers of Christ burn for Christ (Jer. 20:9).  Evangelism nourishes zeal.  If you are an evangelical, you enjoy God allowing you to host an eternal eye searching for eternal life and the reward of everlasting joy.

“But put on the Lord Jesus Christ, and make no provision for the flesh in regard to its lusts” (Ro. 13:14).

SOLI DEO GLORIA!

This is a ministry of Christ Church of the Carolinas.  These devotionals are sent out twice-weekly and may be forwarded to others.  If you know someone who would like to subscribe to this listing, please refer them to the link below.  If you would like to be unsubscribed from this listing, please refer to the link below:

FORWARD THIS MESSAGE

Work Out of the Day!!

VOD

II Corinthians 5:17 Therefore, if anyone is in Christ, he is a new creation; the old has gone, the new has come! 

Warm-up

RUNNING WORKOUTS

Perform the following dynamic warm-up within the running workout as designated.

CONTINOUS SPEED WARM-UP

STRIDE                                DRILL

30 yds                                    Neck Rolls                                             5L 5R

30 yds                                    Arm Circles                                          10 front, 10 back

30 yds                                    Trunk Rolls                                           5L, 5R

30 yds                                    High Knee Across Body                     5L, 5R

30 yds                                    High Kicks across Body                    10

AlternatingWalking knee tucks             10 yds    Ankle Circles   each foot               5L, 5R

Cocking walk       10 yds    Ankle Plantar/Dorsi-flexion                5 each way

Ankling                10 yds    Standing arm action                           10sec      5F, 5b

 

Saturday 080216

Run 5 K/ level 1 Advancements

Post time to comments.

Compare to 080209.

Technique Part 1, CrossFit Journal Preview - video [wmv]

Work Out of the Day!!

VOD

Isaiah 40:31 but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

Metobolic Info

Sugar Facts:

• Soft drinks: A 12 oz. can of pop contains 10-12 teaspoons of sugar.
• The average American consumes 65 lbs. of high fructose corn syrup annually.
• Only 10-15% of sugar consumption is sprinkled on food or used in coffee or tea. The rest in disguised in the industrial production of food and beverages.

 WARM-UP

WOD

HQ REST DAY

CAROLINA CF

KB/DB SQUAT

KB/DB PUSH-PRESS

KB/DB DEADLIFT

21-18-15-12 REPS

 

 Kevin’s First experience with FRAN!

 RESULTS FROM THE WOD “FRAN”

Work Out of the Day!!

 VOD

Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It is not rude, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with truth. It always protects, always trust, always hopes, always perseveres. 1 Corinthians 13: 4-7 

Happy Valentine’s Day

Dorothy,  Thank you for holding down the fort while we get this Buisness going!! I love you! Paul

  

  

Former Georgia Bulldog LB Mitchell Graham having flashbacks of camp! Keep up the good work bro!

  

Warm-up

2 Times Through  

Thursday 080214

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 071228.

Results from yesterday’s WOD “RANDY”

Position	Total Time	Gender	Approx. Age	Bodyweight	CF Gym Affiliation
[1] paul beckwith	5 mins 24 secs	M	33	265	carolinacrossfit
[2] Matt DiMarco	5 mins 46 secs	M	30	172	CFCharlotte
[3] ken cutrer	5 mins 51 secs	M	44	188	gsx
[4] Rune Lind	6 mins 29 secs	M	35	180	CrossFit Bodo
[5] Nick Lavato	6 mins 43 secs	M	25	197
[6] David Sailor	6 mins 51 secs	M	45	177	Londonderry, NH
[7] Paul Hauf	6 mins 52 secs	M	40	175	Solo
[8] Seth Rogers	6 mins 58 secs	M	33	184	Carolina Crossfit
[9] Will Sloan	8 mins 31 secs	M	24	175	Carolina Crossfit
[10] Dan Cobb	9 mins 0 secs	M	59	182	Carolina Crossfit
[11] Geordan Ganka	10 mins 0 secs	M	24	158
[12] Gary Roberts	10 mins 13 secs	M	37	195	Fort Lauderdale FD
[13] Gant Grimes	10 mins 29 secs	M	34	192	CrossFit.Wichita.Falls
[14] Lisa Quinn	10 mins 43 secs	F	42	159
[15] J. Standridge	11 mins 22 secs	M	34	153
[16] nadia shatila	11 mins 36 secs	F	30	108
[17] Paul Klein	11 mins 48 secs	M	32	195	PFFBT
[18] Adolfo Riveron	12 mins 5 secs	M	20	160	Solo- CRC gatech
[19] Brian Miller	12 mins 19 secs	M	33	145
[20] Tad Drake	12 mins 35 secs	M	27	190
[21] Anders Ivarsson	12 mins 58 secs	M	45	155
[22] Kyle Pichie	14 mins 43 secs	M	21	170	YMCA Kingston
[23] mark reinke	14 mins 51 secs	M	26	170
[24] Adam Master	15 mins 49 secs	M	24	185
[25] Corey Cedeno	16 mins 25 secs	M	24	165	None
[26] Kevin Lynn	17 mins 1 sec	M	33	174	Carolina Cross Fit
[27] Kiel Seley	17 mins 40 secs	M	26	165	Carolina

Work Out of the Day!!

VOD

The body is a unit, though it is made up of many parts; and though all its parts are many, they form one body. So it is with Christ. 1 Corinthians 12:12   

  

Warm-up/Teach  

Burgener Warm-up…[wmv]

Wednesday 080213

“Randy”

75 pound Power snatch, 75 reps

Post time to comments.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

 Check out the CCF athletes! Sorry I couldn’t link up everybody’s name

Position	Gender	Approx. Age	Bodyweight	CF Gym Affiliation	Time
1 Kristan Clever	F	26	128		0 mins 0 secs [0]
2 Anthony Bainbridge	M	30	180	CrossFit Fredericton	0 mins 0 secs [0]
3 nadia shatila	F	30	108		0 mins 0 secs [0]
4 TYSON Patrick	M	22	172		0 mins 0 secs [0]
5 Chris Ramirez	M	23	203	Solo	0 mins 0 secs [0]
6 Rune Lind	M	35	180	CrossFit Bodo	0 mins 0 secs [0]
7 Paul Hauf	M	40	175	Solo	0 mins 0 secs [0]
8 Colin Menniss	M	42	154	Crossfit Catford	0 mins 0 secs [0]
9 David Sailor	M	45	177	Londonderry, NH	0 mins 0 secs [0]
10 Anders Ivarsson	M	45	155		20 mins 0 secs [1200]
11 Lisa Quinn	F	42	159		20 mins 0 secs [1200]
12 James Smtih	M	38	260	Carolina Crossfit	20 mins 0 secs [1200]
13 mark reinke	M	26	170		20 mins 0 secs [1200]
14 Brian Miller	M	33	145		20 mins 0 secs [1200]
15 paul beckwith	M	33	265	carolinacrossfit	20 mins 0 secs [1200]
16 Kevin Lynn	M	33	174	Carolina Cross Fit	20 mins 0 secs [1200]
17 J. Standridge	M	34	153		20 mins 0 secs [1200]
18 Kiel Seley	M	26	165	Carolina	20 mins 0 secs [1200]
19 craig descoteaux	M	30	135		20 mins 0 secs [1200]
20 DAMON MOSLEY	M	30	200	CFATL	20 mins 0 secs [1200]
21 Adolfo Riveron	M	20	160	Solo- CRC gatech	20 mins 0 secs [1200]

Work Out of the Day!!

VOD

“Everything is permissible”- but not everyhing is beneficial. “Everything is permissible”- but not constructive. Nobody should seekhis own good, but the good of others. 1 Corinthians 10:23,24 

Coach Powel Deadlifting 505lbs  

Warm-up / Teach

 Muscle-Up  

WOD  

Tuesday 080212

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups/20 pull-ups and 20 dips
4 Handstand Push-ups
8 2-Pood Kettlebell swings (55lbs)

Post rounds completed to comments.

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

WORKOUT OF THE DAY!

 VOD

Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind.Then you will be able to test and approve what God’s will is - his good, pleasing and perfect will. Romans 12:2

Warm-Up/Teach

WOD

Deadlift 1-1-1-1-1-1-1 repsPost loads to comments.Compare to 080120.

 

 Tina Moore performing her de last deadlift two months ago (127lbs). Wonder what she will get today?

 

Workout Demo, Brand X Martial Arts - video [wmv] [mov] 

Deadlift results to date across the country! Where are you? 

Position	Pounds	Gender	Approx. Age	Bodyweight	CF Gym Affiliation
[1] Herb Sampson	570	M	43	265	www.TitanFit.com
[2] Anthony Bainbridge	565	M	30	180	CrossFit Fredericton
[3] Nick Matics	505	M	30	185
[4] Jesse Ward	475	M	27	275	Lynnwood CrossFit
[5] Jared Burnham	465	M	34	275	WasatchCrossfit.com
[6] Aaron Love	465	M	28	200	Solo Albuquerque
[7] David Sailor	463	M	45	177	Londonderry, NH
[8] brandon mcferren	455	M	28	332
[9] Dan Heaney	455	M	35	200	Solo
[10] Daniel Hartmann	445	M	28	210	Crossfit Chattanooga
[11] Paul Beckwith	440	M	33	265	Carolina Crossfit
[12] Craig Uchimura	440	M	39	210	Honolulu Fire Dept.
[13] Gant Grimes	435	M	34	192	CrossFit.Wichita.Falls
[14] Nolan Foster	435	M	27	200	CFUV
[15] Brian Zickefoose	425	M	29	225
[16] Vince Habeck	425	M	35	240
[17] George Mounce	420	M	31	175	Solo
[18] Luke Day	415	M	29	215	Albany
[19] Matt Chan	415	M	30	200	FRCF
[20] Brian Degennaro	415	M	18	154	Crossfit NYC
[21] John Schneider	410	M	29	180	CrossFit SoCal
[22] Richard Gonzalez	405	M	26	170
[23] Tim Donahey	405	M	28	155
[24] Keith Helms	400	M	33	183
[25] Rory McAbee	400	M	31	198
[26] Andrew H. Meador	400	M	24	210
[27] Geoffrey Tudisco	395	M	33	186
[28] Ricky Frausto	392	M	30	150	CrossFit Omaha
[29] Mike Lane	385	M	43	146	Solo
[30] Joel Thomas	385	M	36	192
[31] James Reynolds	385	M	35	233
[32] Peter McIntire	385	M	24	173
[33] Y. Zhou	385	M	23	150
[34] Daniel Bordt	385	M	23	195	None
[35] Matt Stupca	385	M	28	190
[36] Geordan Ganka	375	M	24	158
[37] Adam Master	375	M	24	185
[38] Alex Europa	375	M	26	180
[39] Tony Martinez	375	M	36	270	wasatchcrossfit.com
[40] leif lake	375	M	39	195	LEIFTIME FITNESS
[41] Beau Bryant	370	M	32	190
[42] mark reinke	370	M	26	170
[43] John Alanis	365	M	29	225
[44] Zach  Ferdinand	365	M	27	215	solo
[45] Chris Madison	365	M	40	210	Solo Charlotte, NC
[46] Mark Maslakowski	365	M	37	285
[47] James Riley	360	M	36	200
[48] Ron Gaza	360	M	31	165	San Diego
[49] Jeff Mouland	360	M	33	215
[50] Mike Taylor	360	M	46	220	Solo
[51] Mike Kelley	360	M	23	180
[52] Matthew Rose	360	M	24	180	Genesis
[53] Ryan Smith	355	M	22	165	BCRFC
[54] Steve Guest	355	M	35	205	WasatchCrossFit.com
[55] Brian H	350	M	31	184
[56] Ben Bergeron	345	M	31	175	CrossFit New England
[57] Alexander Kornishev	345	M	38	172	My Basement
[58] Jack Westman	345	M	41	170
[59] John McLaughlin	345	M	40	165	Sonz Jupiter
[60] David Kummerfeldt	345	M	25	205	Solo
[61] aaron fisher	341	M	32	180
[62] Tom Perry	340	M	47	171	Solo - Londonderry, NH
[63] Paul Hauf	340	M	40	175	Solo
[64] john mcallister	336	M	34	185
[65] Joe Cavazos	335	M	22	152	CrossFit IBO
[66] Michael Karnowski	335	M	25	183
[67] Ryan Blankenehim	335	M	24	215	Jab Boxing Club Colorado
[68] Todd Lynch	335	M	37	162	Sonz Palm Beach Gardens
[69] Jeff Adams	335	M	39	214	GoPerformance Nashville
[70] James Climer	335	M	48	205	Paso Robles,CA Home Garage
[71] Brandon Oto	330.7	M	21	165
[72] Andrew Peterson	330	M	30	185
[73] Ryan K	325	M	26	175	Crossfit Chaos
[74] Tom Ellison	325	M	21	175	Solo/CF Sacramento
[75] Peter Murphy	325	M	20	175	University of Western Ontario Gym
[76] David Otto	325	M	38	158
[77] Mark Hawkins	325	M	33	165
[78] Tony Kolber	325	M	35	194	GoPerformance Nashville
[79] Jason Homesley	325	M	35	189	TBA
[80] Neil  Whiteman	315	M	37	173
[81] Mike Lee	315	M	28	160
[82] Stephen Lamb	315	M	30	207
[83] Chris Leach	315	M	21	120	CrossFit Plano
[84] Jason Lauer	315	M	27	194
[85] Marc Barlett	315	M	27	160
[86] Peter Nathan	312	M	56	160
[87] Steve Newton	310	M	20	158	my basement
[88] Brian Freeman	310	M	27	160
[89] Larry Engle	305	M	43	190
[90] Jake Malone	305	M	34	235
[91] David Knutzen	300	M	22	145
[92] David Schlesselman	300	M	33	203.5	Solo
[93] Wade Smith	300	M	48	180	Gold’s - Roseville, CA
[94] John Frazer	300	M	42	185	CrossFit DC
[95] craig descoteaux	299	M	30	135
[96] Lindy Terao	295	M	48	160
[97] John West	295	M	34	205	Solo
[98] Zach Wright	295	M	24	255
[99] Joshua Kemper	295	M	31
[100] Michael  Finelli	285	M	17	185	Santa Cruz/North SC
[101] Kyle Pichie	285	M	21	170	YMCA Kingston
[102] Chad Hamm	285	M	38	172	Mt Baker CF
[103] Dan Cobb	285	M	59	182	Carolina Crossfit
[104] Scott Hanson	285	M	49	149
[105] Garth Arevalo	275	M	35	170
[106] Gerry genoe	275	M	36	185
[107] Matt DeMinico	275	M	28	165	Motor_City_Crossfit-Detroit
[108] Guy Lewis	275	M	22	198
[109] Chris Ramirez	275	M	23	203	Solo
[110] Sean Kufel	265	M	27	221	CrossFit Cleveland
[111] Josh Kahrs	265	M	31	200
[112] Ryan Miller	265	M	38	205	solo
[113] steve lobotsky	265	M	52	165
[114] jim passias	265	M	54	190
[115] Pat Bidigare	265	M	39	200	CFOT
[116] Kellen Axten	260	M	22	135
[117] Kelly Frankson	257	F	29	135
[118] Arien Malec	255	M	38	170
[119] Jon Brindle	255	M	36	210
[120] Laura DeMarco	253	F	33	155	CFATL
[121] Corey Salois	245	F	28	125	Crossfit Flathead (MT)
[122] Todd Salter	245	M	30	208	LA Fitness - Orlando
[123] Sean Henry	242	M	46	190
[124] Anders Ivarsson	237	M	45	155
[125] Tim Smith	230	M	51	175
[126] K Rassau	229	F	37	206
[127] Kristan Clever	225	F	26	128
[128] sarena kopciel	222	F	46	136	CFNYC
[129] Becca Wells	215	F	27	0	WasatchCrossfit.com
[130] wendy pace	210	F	39	160	Carolina Crossfit
[131] Jake Astle	205	M	27	185	WasatchCrossFit.com
[132] Joshua  Baek	200	M	24	165
[133] Fiona Muxlow	198	F	31	0	CrossFit North Queensland
[134] Delita Wright	190	F	58	267	Crossfit-SWAT
[135] Liz S	185	F	22	0
[136] Katrina Burton	185	F	23	105	CFLethbridge
[137] Lisa Quinn	175	F	42	159
[138] connie morreale	160	F	47	130
[139] Richard Bauld	150	M	24	198
[140] johan  edström	123	M	27	148
[141] dylan eddy	65	M	31	199

Work Out of the Day!!

 VOD

Therefore, there is no condemnation for those who are in Christ Jesus, because through Christ Jesus the law of the spirit of life set me free from the law of sin and death. Romans 8:1-2

WARM-UP/ TEACH

RUNNING WORKOUTS

Perform the following dynamic warm-up within the running workout as designated.

CONTINOUS SPEED WARM-UP

STRIDE                                      DRILL

30 yds                                         Neck Rolls                                             5L 5R

30 yds                                        Arm Circles                                           10 forward, 10 backwards

30 yds                                        Trunk Rolls                                           5L, 5R

30 yds                                        High Knee Across Body                    5L, 5R

30 yds                                        High Kicks across Body                     10 Alternating

Walking knee tucks  10 yds   Ankle Circles                                        each foot    5L, 5R

Cocking walk   10 yds             Ankle Plantar/Dorsi-flexion                5 each way

Ankling            10 yds             Standing arm action                             10sec      5F, 5b

 

WOD Post your Time  CCF  

Saturday 080209

Run or Row 5K

Ladies from the Lunch Bunch Getting after it!  Great Job Ladies 

Compare to 080116.

Playing with Handstands, Jeff Tucker - video [wmv] [mov]

Work Out of the Day!!

VOD

Love must be sincere. Hate what is evil; cling to what is good. Be devoted to one another in brotherly love. Honor one another above yourselves. Never be lacking in zeal, but keep your spiritual fervor, serving the lord. Romans 12:9-11  

Warm-Up/ Teach

Three Times through  

WOD  

Friday 080208

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Compare to 070712.

 Fixing the Double Under Part 1, Buddy Lee - video [wmv] [mov]

 

Sweat Angels are regular around these parts.  Not so much at other facilities!

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