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!

CATCHING UP

WOD: 2/11/13

"Freddie's Revenge"
5 Rounds of:
5 Push Jerks (185lbs)
10 Burpees

WOD 2/12/13

Clean 5x2 (185, 205, 225, 245, 245)

4 Rounds of:
10 HSPU
10 Dumbbell Snatch (90lbs) (5 each arm)
15 Toes to Bar

Cashout: 40 Ring Dips

WOD 2/13/13

2/13/13

Push Press, 5 Reps, EMOM for 5min w/ 165lbs

then:

25 Burpees

4 Rounds
10 Lunges with bar on back (135lbs) (5 each leg)
20 box jumps (24in)

25 Burpees

Cashout: L-sit Hold for a total of 1min (start the clock when you begin and stop the clock every rest)

WOD: 2/14/13
REST DAY!
HAPPY VALENTINES DAY!

Some pullups and an AMRAP

 

 

 

Photo above: 520 Deadlift, horrible face. haha

WOD:  2/7/13

2k Row

Then:

100 pullups w/ 5 burpees every minute on the minute

WOD: 2/8/13

Front Squat 5x3

Then:

15min AMRAP of:
7 Deadlift (225lbs)
14 Chest to floor pushups
21 Squats

Cashout: 2min L-sit hold on parallette's (the clock starts when you are holding yourself up and stops each time you have to take a break.)

A fun 21-15-9

Photo above: My family, Mom, nephews, and oldest brother

WOD: 2/7/13

Snatch 5x2 (95, 135, 155, 155, 175)

Then:

21-15-9
Front Squat (155lbs)
Box jump (30in)
Toes to Bar

WOD: 2/6/13

REST DAY!

Split Jerks and a quick WOD

Photo above: I was able to WOD with the 5:30pm crew today. I'm hitting the chest to bar pullups.


WOD:


Split Jerk 5x2 (155, 175, 195, 225, 245)

Then:

50 Situps
15 OH squats
15 C2B pullups
50 Situps
12 OH squats
12 C2B pullups
50 Situps
9 OH squats
9 C2B pullups

Time: 7:27

Seeking God in your Marriage

WOD:

Power Cleans 3-3-3-2-2-1-1
(155, 185, 205, 225, 245, 255, 265)


BIBLE WOD:

2 Corinthians 6:14

¹⁴ Do not be yoked together with unbelievers. For what do righteousness and wickedness have in common? Or what fellowship can light have with darkness?

We live in a time where divorce rates are at it's highest. I think there are several reasons behind this...
 
1. Satan is hard at work.
2. People are getting married for the wrong reasons. (lust for example)
3. Unbelievers are being married or an unbeliever marrying a believer.
4. God is not the center of the relationship.

God has to be the center of a relationship for it to be a successful one. The verse above instructs us as Christians to make our close companions, Christians, whether it be friends or significant others. Society today has taken God out of everything. You can see how the world is self destructing as we gradually take God out of the picture. Look around you, look at the public school system, who has taken God out of the classroom. I can't say that I'm surprised to see all these school shootings. As humans, we like to think we are in control of our lives and everything that goes on around you. May I remind you that God is the one in control and without him we are nothing.

Now I'll turn my focus back on relationships. I just wanted to illustrate how other things fail when God isn't the center of it.

UNMARRIED
If you remain unmarried I urge you to put all your focus on God. We are here to serve Him and glorify Him. If you understand what God's will is for you then you will start having a desire to fulfill that will instead of your own. Ground yourself in the Word of God and make your faith strong so that you can stand up to Satan when he seeks to tempt or destroy you.

 If you get discouraged about being alone or feel like God as nobody for you, remind yourself that you are God's servant. Maybe he wants you to be alone so you can be a better servant to Him without the distraction of a woman/man. If it is God's will for you to have a companion then He will send you one at the proper time. Our timing isn't God's timing. If you are weak in your faith then a woman/man can cause you to start wanting to please them first instead being a servant of God like you should be. It's very important to be a strong example of a Christian to your significant other. You will attract other Christians or possibly cause an unbeliever to come to Christ just by the examples you set.

MARRIED
If you are married or in the process of I urge you to put God first in your household. God will bless those who serve Him. I've seen marriages fail and they are left wondering "what went wrong?" The problem was that God had no part in their life or relationship from the start. I've had a few people come to me asking for advice about their relationship. I tell them they need to have God at the center of their relationship. When I give them that advice they often come back and ask why nothing is changing. They say "I'm reading the Bible, praying, and fitting God into my relationship." I tell them to stop and think about these questions... "Are you seeking God just because you want your relationship to work out?"  "Are you putting Him first in your life or are you just fitting Him in when it's appropriate for you?" "Is your heart on knowing God and His will or is your reason for seeking God just solely to make your relationship work out?" Sometimes we don't realize our motives behind seeking God are entirely the wrong one's. Often, we seek God only when things aren't going our way. We want them to go our way so we start talking to God more to get our way. This would be an example of the wrong motive. We should be seeking God because we desire to know Him, have a relationship with Him, until He becomes so real to us! (John 17:3) Once we have Christ as our foundation then He will build us up as strong Christians who can overcome troubles in our lives and marriages when Satan attempts to destroy them. If Christ IS the foundation of your marriage then who can destroy what Christ builds up? If you look at the marriages that have failed then you will see that they DID NOT have Christ as the foundation. Do you want your marriage to be a successful one? Then I urge you to seek a relationship with God FIRST, so that you can have a much better relationship with your wife/husband, second.

Muscle ups, wallball and situps, OH MY!

WOD: 2/1/13

9 Muscle Ups
50 Wallball
50 Situps
7 Muscle Ups
40 Wallball
40 Situps
5 Muscle Ups
30 Wallball
30 Situps
3 Muscle Ups

WOD: 2/2/13

REST DAY!!

Great job to the competitors of Country Roads Crossfit in the Winter Chiller Games. Sorry I couldn't make it! Working all night and trying to stay up all day before working another night shift is something I did not want to do! Hopefully I can come support you all next time!

Deadlift WOD and "Winter Chiller" competitors

Picture above: This was one of several attempts to hit 205lbs on Snatch but i never could get it locked overhead to stand up. Still need work on my technique but I'll get there. As you can see in the picture I'm catching the bar too far forward.

WOD:

8Min AMRAP of:

12 Deadlift (275lbs)

12 Burpee box jumps (24in)

CashoutL 40 Ring dips

Good luck to Grant Talbott and the others competing this weekend in the "Winter Chiller" in Fairmont, WV. I hope you all do well! Just relax and have a good time! :)

Bible WOD:

I'm hoping to post a Bible WOD in the next couple days so keep an eye out. :)

Hand stand pushup fun!

WOD:

Snatch 5x3 (Focus on Technique)
Back Squat 5x5

then:

75 HSPU
(20 double unders every minute on the minute)

As the open approaches I'm switching my focus off of heavy lifting and onto higher volume to prepare myself for the "open style" WOD's. My olympic lifts are starting to get a lot better since I've focused on my technique and not how much I can lift.

WOD: & "Equip Yourselves!"

WOD: 1/27/13

Every 2min for 10min...

10 Toes to bar
30 double unders
5 chest to bar pullups
10 burpees

Cashout: 50 chest to floor pushups

WOD 1/28/13

1 x Power Clean EMOM for 10min w/ 245lbs

Then:

4 Rounds of:
15 Thrusters (95lbs)
400m Run
15 Ring pushups

Time: 13:19


BIBLE WOD:

1 Timothy 3:16,17

¹⁶ All Scripture is God-breathed and is useful for teaching, rebuking, correcting and training in righteousness, ¹⁷ so that the servant of God may be thoroughly equipped for every good work.

The Bible is here to teach us what God wants us to know. I can't get over the amount of people who claim they're saved but the only time their Bible is opened is when they attend church on Sunday. How are you supposed to grow in your faith when you never study or read the word of God outside of church? If you call yourself a Christian and wonder why you feel the same as you did the day you were saved then you need to evaluate how much time you are spending in prayer and in the Bible. You can only get to know God by spending time with him. If you haven't already, then find yourself a Bible reading plan. They sell devotional books in a Christian book store, you can download a bible app on your smart phone (this is what i did), or you can simply open your Bible every morning when you get up and read a chapter. We need to start equipping ourselves as Christians now because I believe tough times are ahead for us. I hope you all become strong in your faith so you can fight off Satan when he tempts you or when you have to defend yourself for being a Christian. We live in a busy world and we tend to put everything before God. This is why Satan always distracts us with our favorite TV show or activity. Let's set aside time every day for God so we can win this battle with Satan!

Birthday WOD: "GRACE"

Photo above: The picture on the left is my senior picture when I was 18, the picture on the right is me now. I hope my 30's are as good to me as my 20's were.

BIRTHDAY WOD:

Today I turned 30 and I'm officially out of my 20's! I've never felt so great in all my life! Thanks to accepting Jesus Christ as my Savior and having a relationship with him; I now have hope. Hope of an eternal relationship and an existence with our Creator!

I'll be doing "Grace" today. If it wasn't for God's GRACE I wouldn't have made it to 30 nor would I have salvation from eternal hell. Thanks to Him I'm alive today and have everything I'll ever need in this lifetime and the life to come.

"Grace"

30 reps (my age) of clean and jerk for time.

BIBLE WOD:

Ephesians 2:8-9

⁸ For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God—⁹ not by works, so that no one can boast.

We can't save ourselves, only God can. Accept Him as your savior and live a life to serve Him.

I'M BACK!!

Today is a rest day but I'm glad to have my computer back! Yesterday I hit 195 on Snatch again. I haven't hit 195 since the competition. I almost hit 205 (video above) but couldn't quite get it locked out. My shoulder finally felt good again so I'm hoping it stays this way through the open. Hope everyone is doing well!

Box Step Ups are HORRIBLE!

WOD:

Power Snatch 5x2 (135, 155, 155, 165, 175)

then:

3 Rounds of:
10 Push Press (135lbs)
20 Box Step ups with 135lbs on 20in box
50 situps

It's so hard to get motivated to walk down in the basement and do a WOD alone. I have to overcome this quite often and it's not an easy thing to do. When I'm at home it's so easy just to stay on the couch and watch TV or find something else to do BUT workout! I'm sure some of you know this feeling! It's a struggle at times but I always force myself to get off the couch and get to work!

Hope you all had a great Sunday!

Catching up with the WOD's

Late posting my WOD's, so here's yesterday's and today's!

WOD 1/18/13

EMOM for 10min - 2 reps of Power Clean at 225lbs

WOD 1/19/13

5 Rounds of:

75 Double Unders

15 Ring Dips

The Open is like 45 days away! Wow! Time goes by so fast! Who's ready for the open this year? Last year, I was struggling with tendonitis in my elbow so the open wasn't very enjoyable. I ended up throwing in the towel after the 3rd WOD. Hopefully my health will hold up this year, Lord willing. I'm excited to put all my training to use! :)