The 12 Days of Christmas WOD
This WOD is borrowed and adapted from another CrossFit box. Looking forward to it tonight!!
1. WallBall Shots
2.Pullups
3. Back Extensions
4. Squats
5. Pushups
6.Box Jumps
7. Mtn Climbers
8. Situps
9. X-Outs
10. Mikey’s (hehe)
11.Lunges
12. KB Swings
The WOD will work this way. Each athlete will start with one wallball shot. Then 2 pullups followed by 1 wallball shot. Then 3 Back Extensions-2 pullups-and 1 wallball shot. This will continue building through all 12 days.
Thursday’s WOD
Tonight we are shooting for an old school CrossFit WOD (one of “the girls”). Come ready to hustle!
“Chelsea”
5 Pullups
10 PushUps
15 Squats
Each minute on the minute for 30 minutes.
Monday’s WOD
“Life’s a PICNIC….”
Buy-In:
20 Side Sliders ( will be demonstrated at beginning of WOD) 5 right, 5 left, 5 right, 5 left
WOD:
10 Rounds
3 Bench Presses (Heavy – at least 75% BW)
3 HSPU Progressions (As much incline as supported by your fitness level)
Then:
Team Battle (Ninja vs. Warrior)
Burpee Tire Flips
Thursday’s WOD
“Lumberjack 20″
For time:
20 Deadlifts
Run 400m
20 KB Swings
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps
Run 400m
20 DB Squat Cleans
Run 400 meters
Tonight’s WOD-
It’s gonna be a good one tonight guys. I’m excited about this one!
WOD:
“On the Minute…”
12 Mins/ Round
Team Warrior: 2 Ground-to-Overheads on the minute every minute @ 135/95
Team Ninja: 5 Pushups – 5 Squats on the minute every minute
Rest (2 Min)
Team Warrior: 5 Pushups – 5 Squats on the minute every minute
Team Ninja: 2 Ground-to-Overheads on the minute every minute @135/95
For each minute round missed, each athlete will perform 2 Burpees as the Cash Out. Hit all the minute turnovers, and you are burpee free for the evening.
What is the greatest?
I had a conversation last night with a good friend about the Law and Grace and where the two meet. As I prayed and studied over it last night and this morning, I kept coming back to the discussion Jesus had in Matthew 22 with the lawyer. The question was asked which command is the greatest. This was a big source of debate in religious circles of the time (and obviously today.) The question was meant to ensnare Jesus. Any answer that set one law above the other would give the religious leaders ammunition in their campaign against Jesus. Look at His response:
“You shall love the Lord your God with all your heart and with all your soul and with all your mind. This is the great and first commandment. And a second is like it: You shall love your neighbor as yourself. On these two commandments depend all the Law and the Prophets.” (Matthew 22:37-40)
I love the last part of the response. Jesus said love God with all you have, love your neighbor as much as you love yourself, and all the laws and all the commands would fall into place. Some commentaries connect the two parts of the answer to the two tablets of the Decalogue. The first dealing with our relationship to God, the second our relationship to others. If you read the parallel of this account in Mark 12, we hear that lawyer answer back. He affirms the priorities Jesus set forth and added that those two, God and others, are more important than burnt offerings and sacrifices.
When I read this a mental picture comes to mind. Jesus teaches through images and being a visual learner, this really resonates with me. I see two pegs stuck on a wall, one being loving God with all you have, the other being loving others as yourself. Between these two there is a net stretched, this net catches all the other laws and commands. If your anchors are correct, God and others, then all the other stuff we struggle with will fall into that net between those two. All the grey areas we argue about, all the issues that split us, they will be caught in the grace between loving God and love for others.
So instead of arguing over which command is more or less important or what laws we should follow and what laws we should ignore as antiquated, we should focus all our effort on loving God. That after all is what “with all of your heart, your mind, and your soul,” is getting at. Then we should love others as we love ourselves. If we focused on these two things, we wouldn’t argue over the other things. Think of the unity of purpose and spirit we would experience in our congregations and fellowships. It comes down to priorities. God, others, self. Keep it in that order and things will run smoothly.
If my friend reads this, I hope it helps. It helped me to get all this out on paper. God Bless and may His name be Glorified.
No WOD Saturday
Just wanted to remind everyone we will not meet for IronWorks this Saturday. A group of us are running the Warrior Dash in North Carolina this weekend. Please pray for strength and safety as we run through a bunch of obstacles on this 3+ mile course. Guys we will be back on Monday for our regular 6:30pm time. Have a great weekend all and we will post pictures of our race as soon as we can.
Today’s WOD
Today’s Workout was great. Thanks for all of you guys and gals that came.
WOD:
16 Min AMRAP (Count total reps)
Rotate on every minute:
Pushups
Plank Suspension
Power Clean (95,65,40,30)
Walking Lunges
Tonight’s WOD
WOD:
5 Rounds for time:
2:00 min Row/Run/or Bike
10 Deadlifts @ 135#
10 Pushups
5 Deadlifts @135#
5 Pushups
Thoughts
I was reading through one of my favorite accounts in the OT. Elijah on Mt. Carmel outnumbered, but still laying down the gauntlet to the world.
“And it came to pass at the time of the offering of the evening sacrifice, that Elijah the prophet came near, and said, LORD God of Abraham, Isaac, and of Israel, let it be known this day that You are God in Israel, and that I am Your servant, and that I have done all these things at Your word. Hear me, O LORD, hear me, that this people may know that You are the LORD God, and that You have turned their heart back again. Then the fire of the LORD fell, and consumed the burned sacrifice, and the wood, and the stones, and the dust, and licked up the water that was in the trench.” 1 Kings 18:36-38
The people needed to remember that God is control. Elijah from all earthly eyes was in a heap of trouble. But Elijah didn’t have time for all of that. God had given him a purpose and Elijah was going to see it to completion. In the face of difficulty, and of disappointment know that God is still in control. We may see the wave coming in that is going to wipe us out, know that God is bigger than anything that might come our way. With this assurance Elijah did mighty things for the Glory of God. Look at how the people responded.
“And when all the people saw it, they fell on their faces: and they said, The LORD, He is the God; the LORD, He is the God.” 1 Kings 18:39
Friends when we stand tall in the strength of our God, we can do things far beyond ourselves, but most importantly we show the world how awesome our God is. Let your actions lead others to say “The LORD, He is the God; the LORD, He is the God!”
Tomorrow’s WOD
Buy-In:
Deadlift 4,4,4,4 1 min rest
Strict Pullups 3×3
WOD:
15 Min AMRAP
10 Supine Ring PullUps
10 True Pushups
Thursday’s WOD
Hey guys, tomorrow is going to be tough. Come ready to put in some work.
WOD:
Barbara
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Squats
There will be some scaling options to be sure you can complete the WOD in the hour we have available.
Today’s WOD
Heavy night will consist of some tire flipping with Power Snatches on each end of the flip course. Maybe a little something special if everyone feels “spicy.”
See you there guys!
July 27
According to Paul, of faith, hope, and love, which is the greatest?
1 Corinthians 13:13
July 26
As the prophets were felling trees, what accidentally fell into the Jordan river?
a) The Ark of God
b) An axhead
c) Elisha’s staff
2 Kings 6:4-5
July 25
Naaman was the commander of the army in which nation?
a) Moab
b) Aram
c) Judah
2 Kings 5:1
Tomorrow’s WOD
I think it’s about time for another TABATA night. We will also have devo from our very own Andy “The Mouth” Hale. I’m excited about what Andy is going to bring and excited about working through some Tabata rounds with all you guys. See you tomorrow night.
WOD:
TABATA
PushUps
Walking Lunges
Situps
Burpees
July 13
“For the word of the cross is folly to those who are perishing, but to us who are being saved it is the ______ ___ ____”
1 Corinthians 1:18
July 12
What happened to Jeroboam when he stretched out his hand and ordered that the man of God be siezed?
1 Kings 13:4
Lego IronWorks
Caelyn and I were playing with Legos this afternoon. Look at what we came up with. Give me some feedback on who is doing what.
Sweet Wallpaper
Playing around with some pictures on my camera from IronWorks and made this wallpaper. I like it, thought some of you might like to have it too. Just click on the image and it will come up full size. You can click on the image again it should go to the full resolution which should be big enough for any setting you might have your monitor set to. Just set the image as your desktop wallpaper and you are good to go. See you guys tonight.
