WODs leading up to 13.3 and a Testamony

WOD: 3/17/13

13.2 WOD

10min AMRAP of:

5 Shoulder to Overhead (115lbs)

10 Deadlift (115lbs)

15 Box Jumps (24in)

I completed 292 reps

 WOD: 3/18/13

SWOD:

245lb Squat Clean EMOM for 5min

then:

4 Rounds of:

30 DU's

20 Walball

10 TTB

Time: 5:05

WOD: 3/19/13

8min AMRAP of:

4 Hang Power Clean (155lbs)

8 C2B Pullups

Cashout: 40 Ring Dips

Tabata and an 8min AMRAP

WOD: 3/12/13

5RM Deadlift

Then:

'Tabata"
Double Unders
Pushups
Toes to bar alternating with C2B pullups after each 10 second rest
Row

WOD: 3/13/13

Front Squat 5x3 at 85% of 1RM

then:

8min AMRAP
8 Ring Dips
8 GHD Situps
8 KB swings (2 pood)

I'm ready to take on 13.2 tomorrow! How about you?!

13.1 and Crossfit Football cert

It's been a busy week! The open WOD 13.1 was released on Wednesday and I wasn't very happy with what it was! The burpees I can do all day long but trying to snatch 165 after that many burpees was a little troublesome for me! I did the WOD twice with a score of 153 the first time and 157 the second. I went a little too hard on the burpees the first go around so i decided to slow down for the second, which helped. Also, this past weekend I attended the Crossfit Football cert in Va Beach at Crossfit Unrivaled. I got some great info to add into my training and also to help me be a better coach for athletes. Thanks to Drew and Jaquelyn Kastelic for their hospitality and for putting up with me this weekend! I hope everyone had a great weekend and I hope you all killed 13.1!

Bible WOD: Living Out Our Salvation

BIBLE WOD: 3/1/13

Ephesians 2:10
For we are God's workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.

Yesterday, we buried my uncle after he passed away on Saturday while visiting Lakeland, FL. Sometimes, it takes the death of a loved one to make us evaluate our lives. We only get one chance to live this life but with this life we have to accept Jesus Christ as our savior if we want the promises He made to us. The whole attitude of  "You only live once so live it up!" is a big problem! These people who live to please themselves are living a life leading to destruction. As Christians our attitude should be, "Christ gave me this life to glorify Him, so how can I serve Him today?" Once we are saved, our lives no longer belong to us but to Christ. We are to live out our salvation, spreading the gospel, serving the Lord, and doing all we can to help the church.

Why is it so hard for us to take the time to serve God, who gave us life?
The problem is, He's not real enough to us and we are more concerned with material things. We find it pretty easy to get up and go to work every day, why? Because we have that nice paycheck to look forward to every week or two! If Christ was real to us then His promises would also be real to us. He promised us eternal life, a relationship with him forever, and treasures in heaven if we accept Him and serve Him! There is a life after this one but it's up to us where we will spend it.... Heaven or Hell. If you're saved then shouldn't you be living your life for Christ because you understand the pain and suffering He went through on the cross for you? We need to live out our salvation every day, glorifying God because we love Him and know that His promises are real. But instead, we choose to make time for other things that please our flesh and that causes us not to have time for serving the Lord. God has given us plenty of time in a day to serve Him but it's up to us to make that time. What's 30 minutes out of your day to read the Bible or do something that glorifies God? You might have to miss some of your favorite TV show or maybe have to put off something you like to do but I promise you that it will be time well spent. You only get one chance in this life to serve our Creator and Savior, so make sure you put Him number 1 in your life because WE are number 1 in His. He loves us, the Bible makes that clear all the way through.

5 WOD'S w/ a Rest Day

WOD: 2/25/13

12MIN AMRAP
12 Box Jumps
9 Toes to bar
6 Clean and Jerk

then:

4x 400m Sprint w/ 1min rest between

WOD: 2/26/13

"Elizabeth"
21-15-9
Power Cleans
Ring Dips

PR'ed with 4:07

WOD: 2/27/13

7min AMRAP of Burpees

WOD: 2/28/13

15MIN AMRAP
8 Push Press (135lbs)
16 GHD Situps
32 Double Unders

Finished with 8 rounds

3/1/13

REST DAY!

3/2/13

"Fran"
21-15-9
Thrusters (95lbs)
Pullups

PR'ed with 3:17

Getting close to the open!

Photo above: Left to right: Aunt Tenna, Uncle Teddy, and my mother Brenda. My uncle Teddy passed away suddenly yesterday while visiting Florida for the winter. He will be missed by family and friends. I'm sure you are enjoying eternity with the Lord Uncle Teddy, we love you!

WOD: 2/22/13

Split Jerk
3-3-2-2-1-1-1

then:

500m row
50 double unders
50 air squats
50 situps
400m row
40 double unders
40 air squats
40 situps
300m row
30 double unders
30 air squats
30 situps
200m row
20 double unders
20 air squats
20 situps
100m row
10 double unders
10 air squats
10 situps

WOD: 2/23/13

10 to 1 Hand stand pushups
1 to 10 C2B pullups

example: 10 hspu, 1 C2B pullup, 9 hspu, 2 C2B pullups, 8 hspu, 3 C2B pullups....etc

WOD: 2/24/13

12min AMRAP

12 Box Jumps (24in)
9 Toes to Bar
6 Clean and Jerk (135lbs)

Cashout: 40 Pistols, 40 Hand release pushups

Past 3 WOD's (Busy time of year)

Photo above: Doing 285lbs pause back squat during my 5x5

WOD 2/17/13

14MIN WOD

Even Minutes: 7 Deadlift (245lbs)

Odd Minutes: 10 Burpees

WOD 2/18/13

Pause Back Squat 5x5 (225, 245, 265, 285, 305)

then:

21-15-9

Thrusters (100lbs)

KB Swings (70lbs)

Box Jumps (24in)

WOD 2/19/13

Power Clean 3-3-3-2-2-2-1-1-1 (135, 185, 205, 225, 245, 245, 255, 265, 275 <--- PR)

Then:

9Min AMPRAP

3 Power Clean (135lbs)

6 Wallball (20lbs)

9 HR Pushups

*Finished with 12 Rounds, 8 Reps*

Thank you for continuing to read this blog (if you are). I'm getting to a busy time of year as I'm trying to keep up with my workouts, coaching high school baseball, instructing crossfit 2 days a week all on top of my full time job. Please be patient with me as I will probably only be posting 2 days a week. I'll try to get to it more and will try to have more Bible WOD's soon. Thank you all! Keep training and staying in THE WORD!