Monthly Archives: July 2012

WOD 8.1.12

CrossFit FMS WOD: You have 3 minutes… Sprint 300 meters With remaining time AMRAP ring dips Rest 3 minutes Repeat for a total of 4 rounds. Rest three minutes and repeat for a total of four rounds. 24 minutes of … Continue reading

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WOD 7.31.12

  CrossFit FMS WOD: Burgenor Snatch Warm-Up Snatch Grip Deadlift: 2-2-2 Snatch Grip High Pull: 2-2-2 Overhead Squat: 2-2-2 Snatch Land: 2-2-2 Hang Power Snatch: 1-1-1 Power Snatch: Use all remaining class time to reach a heavy but not maximal … Continue reading

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Impossible Without You. Impossible Without HIM.

1 Corinthians 10:13 No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, … Continue reading

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WOD 7.30.12

CrossFit FMS WOD: 18 minute AMRAP: 14 burpees 14 hang power cleans (135/95) 7 strict pull-ups Notes: Party.  ============================================================================ Extra Credit: For the remainder of the month as well as all of August our extra credit will come from:  http://www.crossfitfootball.com/Continue reading

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Healthy Lifestyles: Deceptively Expensive?

MATTHEW 6:33 ESV But seek first the kingdom of God and his righteousness, and all these things will be added to you. PROVERBS 1:7 ESV The fear of the Lord is the beginning of knowledge; fools despise wisdom and instruction. ============================================================================ It amazes me … Continue reading

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WOD 7.28.12

CrossFit FMS WOD: 17 minute countdown: 100 sit-ups 75 hand release push-ups 50 burpees With any remaining time AMRAP: Traveling Overhead Plate Lunge (45/25) ============================================================================== Extra Credit: Sand Volleyball at Stonegate! (You’re welcome Claire! haha)  

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How To Have A Proper Cheat Meal

1 Peter 5:7 Casting all your anxieties on him, because he cares for you. Romans 8:18 For I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us. … Continue reading

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WOD 7.27.12

CrossFit FMS WOD: Conditioning: 20 minute AMRAP: Run to the 100 meter mark carrying your jump rope and do 30 double unders (120 singles) Run back to the box and do 3 deadlifts (315/205) *Notes: You MUST do every negative of your … Continue reading

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You Don’t Know SQUAT. Consider Joining A CrossFit Gym.

http://www.youtube.com/watch?v=IraQ-cF-FZ4&feature=youtu.be

Safe positions and strong positions are the synonyms in CrossFit. In a back squat the athlete should have good mid-line stability, a straight bar path, weight in the heels, get hip below the knee range of motion, have no butt-wink, & knees tracking out. Boomsauce.

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WOD 7.26.12

CrossFit FMS WOD: “Karen” 150 wallballs (20lbs/14lbs) ============================================================================ Extra Credit: Time Trial: 400 meter sprint Notes: This is an all out sprint for time to the 200 meter mark and back. Take only one attempt. Strength: Deadlift:7×1 Notes: Work up … Continue reading

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