Tuesday, October 30, 2012
OxfordCrossFit.NET or Oxford Crossfit on Facebook
Wednesday, September 7, 2011
Isaiah
facebook page is in the works. soon daily post, video, workouts, word of day will be viewed on facebook. This weeks book is Isaiah and the WODs are posted on wall/whiteboard. Some of you are missing some beautiful weather at The Cross Gym.
Thursday, September 1, 2011
Proverbs 3:7-8 & Proverbs 1:1-5
Do not be wise in your own eyes;
fear the LORD and shun evil.
This will bring health to your body
and nourishment to your bones. Proverbs 3:7-8
WOD: 50 meter tire pull, 10 pushups, 50 meter tire pull, 10 air squats (5 rounds for time) time to beat is 7:06
The proverbs of Solomon son of David, king of Israel:
for gaining wisdom and instruction;
for understanding words of insight;
for receiving instruction in prudent behavior,
doing what is right and just and fair;
for giving prudence to those who are simple,
knowledge and discretion to the young—
let the wise listen and add to their learning,
and let the discerning get guidance— Proverbs 1:1-5
WOD: Run clockwise on trail to Pull-up Bar, 10 ring dips, run clockwise on trail to gym, 20 box jumps, 30 kettlebell swings, 40 Bam Bams. (4 rounds for time) Time to beat is 17:59
Current Score to beat on "OX" workout is 91
Another WOD that sounds easy: start clock, 1 pullup and 2 burpee, when clock hits 2min: 2 pullup, 4 burpees, when clock hits 3 min: 3 pullup, 6 burpee,,,,,,. Unitl fail. So far, no one has made it past 8 minutes which is 8 pullups and 16 burpees---at that point your burpees need to take less than 2.5 seconds and pullups need to take less than 2 seconds..not to mention you don't have much of a break from round 7.
fear the LORD and shun evil.
This will bring health to your body
and nourishment to your bones. Proverbs 3:7-8
WOD: 50 meter tire pull, 10 pushups, 50 meter tire pull, 10 air squats (5 rounds for time) time to beat is 7:06
The proverbs of Solomon son of David, king of Israel:
for gaining wisdom and instruction;
for understanding words of insight;
for receiving instruction in prudent behavior,
doing what is right and just and fair;
for giving prudence to those who are simple,
knowledge and discretion to the young—
let the wise listen and add to their learning,
and let the discerning get guidance— Proverbs 1:1-5
WOD: Run clockwise on trail to Pull-up Bar, 10 ring dips, run clockwise on trail to gym, 20 box jumps, 30 kettlebell swings, 40 Bam Bams. (4 rounds for time) Time to beat is 17:59
Current Score to beat on "OX" workout is 91
Another WOD that sounds easy: start clock, 1 pullup and 2 burpee, when clock hits 2min: 2 pullup, 4 burpees, when clock hits 3 min: 3 pullup, 6 burpee,,,,,,. Unitl fail. So far, no one has made it past 8 minutes which is 8 pullups and 16 burpees---at that point your burpees need to take less than 2.5 seconds and pullups need to take less than 2 seconds..not to mention you don't have much of a break from round 7.
Monday, August 29, 2011
Proverbs 27:17
Today's verse is just a reminder of what we intend to do at The Cross Gym and a reminder to me of what or who got me into this; Michael McErloy and his Crossfit Gym in Jackson, MS named Crossfit 27:17
As iron sharpens iron, so one man sharpens another. Proverbs 27:17
This week I'll be writing several workouts on the wall along with record scores for each of them. If you break the record draw a line thru the old score and name and replace it with yours. I enjoy seeing others succeed almost as much I like winning, so raise the bar....It won't be the first time I've been humbled.
As iron sharpens iron, so one man sharpens another. Proverbs 27:17
This week I'll be writing several workouts on the wall along with record scores for each of them. If you break the record draw a line thru the old score and name and replace it with yours. I enjoy seeing others succeed almost as much I like winning, so raise the bar....It won't be the first time I've been humbled.
Friday, August 26, 2011
Saturday 10AM Union Steps
This Saturday at 10AM we will meet in the Grove to workout. CDT Chase Kohen has a good kettlebell/sandbag workout planned. Meet on the Union steps that face the Grove.
Lots of videos on the way when we can figure out how to load them better.
Yesterday CDT Gus Neely and I tried to top the best Ranger Challenge time on: dumbell snatch 7 reps each arm, 18ft rope climb, 5 rounds for time. Time to beat was CDT Porter at 5min 33sec.
Again, like most WODs, sounds easy but again I was humbled. My time was good but arms gave out on last climb due to poor form.
Finish reading Romans this weekend. We will start a new book next week.
Lots of videos on the way when we can figure out how to load them better.
Yesterday CDT Gus Neely and I tried to top the best Ranger Challenge time on: dumbell snatch 7 reps each arm, 18ft rope climb, 5 rounds for time. Time to beat was CDT Porter at 5min 33sec.
Again, like most WODs, sounds easy but again I was humbled. My time was good but arms gave out on last climb due to poor form.
Finish reading Romans this weekend. We will start a new book next week.
Thursday, August 25, 2011
Romans 12:1-2
Romans 12:1-2
Therefore, I urge you, brothers and sisters, in view of God's mercy, to offer your bodies as living sacrifice, holy and pleasing to God-this is your true and proper worship. Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is--his good, pleasing, and perfect will.
WOD: 5 squats @ 155, grab sandbag and run on trail clockwise to pull-up bar, 10 ring dips, grab sandbag and continue clockwise back to shop. 4 rounds, 2 min rest between rounds.
Time to beat is 1min 26 sec
After, work on wall handstand push-ups and double unders
Wednesday, August 24, 2011
Need to Know
Friendly Reminders:
*The best place to park is Church gravel parking lot... A far spot from the Church but close to trail and pull-up bars. Thankfully they let us park there; my driveway fills up quick and we shouldn't park along road or accross from my house.
*When running or moving between exersises outside the gym its a good idea to stay on the trail; the trail is sprayed for bugs, my dog doesn't do its business on trail, etc.
*Gym is open from 6AM to 8PM but add your name to the schedule during the M,W,F and T,TH hour you are most likely to come. This way you will have priority with that days workout building and equipment and prevents hours from becoming overcrowded (like other gyms)
*The best place to park is Church gravel parking lot... A far spot from the Church but close to trail and pull-up bars. Thankfully they let us park there; my driveway fills up quick and we shouldn't park along road or accross from my house.
*When running or moving between exersises outside the gym its a good idea to stay on the trail; the trail is sprayed for bugs, my dog doesn't do its business on trail, etc.
*Gym is open from 6AM to 8PM but add your name to the schedule during the M,W,F and T,TH hour you are most likely to come. This way you will have priority with that days workout building and equipment and prevents hours from becoming overcrowded (like other gyms)
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