Work Out Of the Day!
May 31, 2008
“For the Lord himself will come down from heaven, with a loud command, with the voice of the archangel and with the trumpet call of God, and the dead in Christ will rise first. After that, we who are still alive and are left will be caught up together with them in the clouds to meet the Lord in the air. And so we will be with the Lord forever.”- 1 Thessalonians 4:16-17
“The Power of Hips”
Our hips are capable of generating more power than any other part of our bodies. From core to extremity, they are responsible for initiating many of the movements we practice daily in CrossFit. The clean and the thruster both are powerful hip movements. The thruster involves a push of the arms, whereas the clean requires a pull with the arms. The powerful opening and closing of the hips is what gives you the power to drive that weight over head in the thruster, or that split second of weightlessness when you are fully extended in the clean, so you can pull under and drive it up. Regardless of whether you are pushing or pulling the weight with your arms, your hips are what is generating the power.
Saturday 080531
For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders
The Kettlebell Snatch, Jeff Martone - video [wmv]
Work Out Of the Day!
May 30, 2008
“In God, whose word I praise, in God I trust; I will not be afraid. What can mortal man do to me?”- Psalm 56:4
Friday 080530
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
WOD P.M.
16 100m 1 min rest
Today’s Zone Meal Plan:
Breakfast: 3 blocks
2 blocks of slow cooked oatmeal with 1 block of banana and 3 blocks of toasted almonds mixed in. Also add vanilla and cinnamon
3 blocks of poached eggs
Lunch: 3 blocks
Sandwich made of 1 3/4 blocks of bread, 1 block of spicy pepper hummus, 5 slices of cucumbers with the remainder of a 1/4 block portion on the side, 2 blocks of rotisserie chicken and 1 block of pepper jack cheese melted inside
6 cashews on the side
Snack: 2 blocks
2 blocks of 2% Fage yogurt with 2 blocks of unsweetened apple sauce mixed in
Dinner: 3 blocks
3 blocks of lean steak rubbed with salt and pepper and grilled, with 3 blocks of Hannah’s pesto on top
1 block salad with balsamic vinegar
1 block of steamed broccoli
1 block of fruit salad for dessert (blueberries, raspberries and strawberries)
Snack: 1 block
1/2 zone bar
Work Out Of the Day!
May 29, 2008
“But from everlasting to everlasting the LORD’s love is with those who fear him, and his righteousness with their children’s children- with those who keep his covenant and remember to obey his precepts.”- Psalm 103:17-18
WOD A.M.
5 Pull-ups
10 Med-Ball Cleans
15 Push-ups
AMRAP in 20 Min
WOD P.M.
2 300yd shuttles (25 yd and Back x 6=300yds) Rest 3 Min
Group A” 68 sec
Group B” 63 sec
Group C” 60 sec
I will add “p” for protein, “c” for carb, and “f” for fat. Being only the start of week two, I’m still aiming to eat mostly foods on the favorable food list. I am also keeping my fats at 1 x the normal amount for now.
Today’s Meal Plan:
Breakfast: 2 blocks
2 blocks of poached eggs (p)
1 block of strawberries (c)
1 block of orange (c)
3 blocks of avocado (f)
Snack: 1 block
1 block of string cheese (p)
1 block of apple (c)
1 block of almonds (f)
Lunch: 3 blocks
Sandwich made of 2 1/2 blocks of Ezekiel bread (c), 1 block of cheese (p), 2 blocks of deli turkey, 3 blocks of avocado, 1/2 block total of cucumber and lettuce (c) and spicy mustard
Snack: 2 blocks
2 blocks of Fage 2% yogurt (p & f) with 1 block of blueberries (c), 1 block of blackberries (c), and a drop of vanilla extract and a sprinkle of cinnamon
Dinner: 3 blocks
1 block total of salad greens, tomatoes and cucumbers (c) with 1 block of hard boiled egg cut in (p), 1 block of grated cheese (p), 1 block of deli turkey (p), 1 block of chick peas (c), 1 block of grapes (c) and 3 blocks of olives (f) with balsamic vinegar on top
Snack: 1 block
1 block of grapefruit (c)
1 block of string cheese (p)
1 block of cashews (f)
Meet Coach SOTO
Captain John Soto
Officer Selection Officer, Recruiting Station Columbia SC
United States Marine Corps
- Plans, implements, and executes United States Marine Corps officer recruiting operations for all college students and graduates in the Midlands, Pee Dee, and Lowcountry regions in South Carolina
Personal accolades
High School Mary Carroll (Corpus Christi, TX)
- Wide Receiver/Defensive Back
- 40 yard dash (4.58 sec.)
- 400m run (50.22 sec)
- 4 x 400m relay 30-5A District Champions (1995)
College
Sul Ross State University (Alpine, TX)
- Defensive Back
The Citadel
- Intramural Citadel 400m Champion (1998)
- Kilo Company 1st Sergeant (1999)
- Bond Volunteer Aspirant (1999)
- Delta Company, 1st Platoon Commander (2001)
United States Marine Corps
- Entered Serviceas, June 3, 2001
- Platoon Commander, LS Platoon, 2nd TSB, 2nd FSSG, II MEF (2003)
- LS DET OIC, CSSD 26, MAGTF 6, II MEF (2004)
- A/DACG OIC, Al Taqaddum, Iraq (2004-2005)
- Battalion S-4 Officer, 2d TSB, 2d MLG, II MEF (2005)
- Headquarters and Service Company Commander, 2d TSB, 2d MLG, II MEF (2005)
Education
- BS, Business Adminstration 2001
Certified
- LEVEL I CROSSFIT
- Advance Combat Pistol Course, MCAGCC, 29 Palms, CA
- Marine Corps Martial Arts Program, Green Belt
Hobbies
- Enjoys spending time with family and vicious 5.2 lb black nosed Maltese
- Running, reading, movies, pistol shooting, and depleting Bass and Catfish population in Lake Murray
- Coaching and helping others acheive their goals
- Thrashing myself
- Thrashing others
- Discovering how far I can push myself until I pass out
Work Out Of the Day!
May 28, 2008
“Rejoice with those who rejoice; mourn with those who mourn.”- Romans 12:15
Wednesday 080528
WOD AM
Shoulder Press 3-3-3-3-3 reps
WOD PM
2 800 meter for time 2 min rest
While everyone was at lunch Crossfit San Fransisco owner plays around with OHS. He does 275lb for one rep at a BW of 178!
Work Out Of the Day!
May 27, 2008
“However, I consider my life worth nothing to me, if only I may finish the race and complete the task the Lord Jesus has given me—the task of testifying to the gospel of God’s grace.”- Acts 20:24
Tuesday 080527
Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups
Post total time and total reps plus calories (from row) to comments.
The clock runs continuously for the ten minutes after the run.
Help us Welcome the New Trainers, Haas, Stephanie, and Capt Soto!! Great Job Guys and Gal!
Work Out Of the Day!
May 26, 2008
“For God did not send his Son into the world to condemn the world, but to save the world through him.”- John 3:17
Gym Will be closed at Noon!
Monday 080526
“Jason”
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Work Out Of the Day!
May 23, 2008
“Each of us should please his neighbor for his good, to build him up.”- Romans 15:2
Friday 080523
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Congrats to Brad and Leah for fininshing there first week of Crossfit!
Work Out Of the Day!
May 22, 2008
“You, my brothers, were called to be free. But do not use your freedom to indulge the sinful nature; rather, serve one another in love.”- Galatians 5:13
Thursday 080522
Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps
Post Deadlift loads and number of Handstand push-ups to comments.
Work Out Of the Day!
May 21, 2008
I appeal to you, brothers, in the name of our Lord Jesus Christ, that all of you agree with one another so that there may be no divisions among you and that you may be perfectly united in mind and thought.”- 1 Corinthians 1:10
WOD
For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees
Post time to comments
Work Out Of the Day!
May 20, 2008
“May the God who gives endurance and encouragement give you a spirit of unity among yourselves as you follow Christ Jesus, so that with one heart and mouth you may glorify the God and Father of our Lord Jesus Christ.”- Romans 15:5-6
Sorry For the delay. Having IT issues!
WOD
For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups
The After School Crowd working on their WOD!
