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)
Tuesday, August 23, 2011
Romans 8:37-39
No, in all these things we are more than conquerors through him who loved us. For I am convinced that neither death nor life, neither angels nor demons,neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord. Romans 8:37-39
WOD: 5min 20inch box jump, 2 min rest, 5 min Bam Bams, 1 min rest, 5 min tire flips
Ranger WOD: 8 stations about 100 meters apart, 90 seconds at each station,: Pull-ups, buddy carry, dips, lunges with 25lb overhead, Barbell Thrusters 75lbs, rowers, air squat, Push-up.
WOD: 5min 20inch box jump, 2 min rest, 5 min Bam Bams, 1 min rest, 5 min tire flips
Ranger WOD: 8 stations about 100 meters apart, 90 seconds at each station,: Pull-ups, buddy carry, dips, lunges with 25lb overhead, Barbell Thrusters 75lbs, rowers, air squat, Push-up.
Monday, August 22, 2011
Romans 5:3-4
This week our chapter is Romans which is where each day's WOD (Word of the Day) will come from.
Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. Romans 5:3-4
Friday' WOD: 5 sets of 3; 80% of Max Back Squat, 80% of Max Jerk.
Yesterday's WOD (Workout of the Day): 10 Rounds; 10 Burpee's, Run the "Narrow Path" to Pull-up Bars, 10 Pull-ups. For time
To be at the top you need to be under 26 minutes. Sounds easy but this was one of the toughest so far.
Todays WOD: 5 min box jump, 2 min rest, 5 min sledge hammer, 1 minute rest, 5 minutes tire flips
Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. Romans 5:3-4
Friday' WOD: 5 sets of 3; 80% of Max Back Squat, 80% of Max Jerk.
Yesterday's WOD (Workout of the Day): 10 Rounds; 10 Burpee's, Run the "Narrow Path" to Pull-up Bars, 10 Pull-ups. For time
To be at the top you need to be under 26 minutes. Sounds easy but this was one of the toughest so far.
Todays WOD: 5 min box jump, 2 min rest, 5 min sledge hammer, 1 minute rest, 5 minutes tire flips
Friday, August 19, 2011
I Corinthians 4:15-16
Even if you had ten thousand guardians in Christ, you do not have many fathers, for in Christ Jesus I became your father through the gospel. Therefore I urge you to imitate me. I Corinthians 4 :15-16
WOD: 5-10-15-20-15-10-5 Push-up (between dumbbells), Box Jump(30 or 20inch)... as fast as possible. If you are around 7 minutes you are at the top. Followed by practice on Cleans and Muscle-Ups.
Saturday morning I will not be there but you are welcom to come. Saturday afternoon I'll be around.
WOD: 5-10-15-20-15-10-5 Push-up (between dumbbells), Box Jump(30 or 20inch)... as fast as possible. If you are around 7 minutes you are at the top. Followed by practice on Cleans and Muscle-Ups.
Saturday morning I will not be there but you are welcom to come. Saturday afternoon I'll be around.
Thursday, August 18, 2011
I Corinthians 3: 16-17
Don’t you know that you yourselves are God’s temple and that God’s Spirit dwells in your midst? If anyone destroys God’s temple, God will destroy that person; for God’s temple is sacred, and you together are that temple. I Corinthians 3: 16-17
Yesterdays Workout: Max ring dips, 2 min rest, start time, 1/2 mile tire pull, 30 kettlebell swings, 1/2 mile tire pull, stop time, 2 min rest, 10 minutes rope climb practice.
Saturday: usually we all get together on Saturday from 10-12noon. This Saturday its my son' s birthday party and CDT Kohen has drill. I'll be there anytime after 5PM to work with you.
You can count on me being there to work with you from 5-8PM monday thru friday. If I don't see you walking down to gym just call me 662-801-6004. Brady Williamson.
Instructor will be around Monday, Wednesday, and Friday and as needed. He will work with each of you each week, but put your name on the schedule so he will know when you typically workout. His phone is 662-552-5454. Chase Kohen.
Yesterdays Workout: Max ring dips, 2 min rest, start time, 1/2 mile tire pull, 30 kettlebell swings, 1/2 mile tire pull, stop time, 2 min rest, 10 minutes rope climb practice.
Saturday: usually we all get together on Saturday from 10-12noon. This Saturday its my son' s birthday party and CDT Kohen has drill. I'll be there anytime after 5PM to work with you.
You can count on me being there to work with you from 5-8PM monday thru friday. If I don't see you walking down to gym just call me 662-801-6004. Brady Williamson.
Instructor will be around Monday, Wednesday, and Friday and as needed. He will work with each of you each week, but put your name on the schedule so he will know when you typically workout. His phone is 662-552-5454. Chase Kohen.
Wednesday, August 17, 2011
Muscle Up! finally
1 Corinthians 1:25
For the foolishness of God is wiser than human wisdom, and the weakness of God is stronger than human strength.
Yesterdays Workout. Work on handstand pushups. 1/2 mile sprint, 30 Overhead Squat, 1/2 mile sprint(for time). 2 min rest. 1 minute knees to bar..correction: knees to elbows for max reps
Tuesday, August 16, 2011
I Corinthians 1:18-19
For the message of the cross is foolishness to those who are perishing, but to us who are being saved it is the power of God. For it is written: "I will destroy the wisdom of the wise; the intelligence of the intelligent I will frustrate. I Corinthians 1:18-19
Yesterdays Workout: L-sit (max time), 1/2 mile sprint, 30 tractor tire flips, 1/2 mile sprint. 5 min rest. 5 min double unders
Yesterdays Workout: L-sit (max time), 1/2 mile sprint, 30 tractor tire flips, 1/2 mile sprint. 5 min rest. 5 min double unders
Monday, August 15, 2011
Word of the Day
This weeks Word of the Day will come from II Corinthians. It will be written on wall.
The hours of 4PM, 5PM, and 6 PM are starting to fill up. If these are the only hours that work for you, place your name on the schedule soon. Gym hours are 6AM to 8PM Monday-Friday. Saturday mornings from 10AM-12noon as many of us as possible get together. This past Saturday we worked on Olympic lift techniques and form as they apply to this weeks WODs. If you missed it make sure you work with instructor this week.
A snapshot of our current members: Several Army Cadets, an Air Force Cadet, a few fitness instructors ready and willing to learn more about how we operate, Church members, my wife and a few other ladies, Ranger Challenge Team members, students, a studying dietician and certified fat loss instuctor (not sure his appropriate title but that is close), an Army ROTC Instructor/Company Commander, and our Certified Crossfit Instructor.
The hours of 4PM, 5PM, and 6 PM are starting to fill up. If these are the only hours that work for you, place your name on the schedule soon. Gym hours are 6AM to 8PM Monday-Friday. Saturday mornings from 10AM-12noon as many of us as possible get together. This past Saturday we worked on Olympic lift techniques and form as they apply to this weeks WODs. If you missed it make sure you work with instructor this week.
A snapshot of our current members: Several Army Cadets, an Air Force Cadet, a few fitness instructors ready and willing to learn more about how we operate, Church members, my wife and a few other ladies, Ranger Challenge Team members, students, a studying dietician and certified fat loss instuctor (not sure his appropriate title but that is close), an Army ROTC Instructor/Company Commander, and our Certified Crossfit Instructor.
Friday, August 12, 2011
Schedule
Their is a new schedule board posted in gym today. It should be self explanatory. The main thing is to place your name on the hour each day you are most likely to be there so we can start making teams and use the gym efficiently. Our WODs are designed for 3-6 man teams so the goal is to fill up every hour with 6 individuals, and when that is done, expand in some form to accomadate more people. The board is flexible and you are always able to change hours for any vacant slot, swap hours with someone else, or workout during a non-scheduled hour (with equipment that does not pertain to the day's WOD).
WOD: Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal. 2 Corinthians 4:17
WOD: Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal. 2 Corinthians 4:17
Wednesday, August 10, 2011
80lb concrete balls
new additions to the gym; 80lb concrete balls about the size of wall balls.
They were put to use during yesterdays' WOD. Lots of fun. Feels and sounds like mini earthquakes when they hit the ground.
They were put to use during yesterdays' WOD. Lots of fun. Feels and sounds like mini earthquakes when they hit the ground.
Monday, August 8, 2011
"the Three" WOD
Our initial plan was to be closed on Sundays, but we have a couple who serve at school and Church and seem to be working 3 jobs all the time, yet they want to work out on Sundays. We gladly accomodated but they may think we were trying to run them off after this workout:
10 Jerk, 10 burpee, 200 meter run carrying 100lbs of water------4 Rounds for time
1 Chronicles 11:10-35
10 Jerk, 10 burpee, 200 meter run carrying 100lbs of water------4 Rounds for time
1 Chronicles 11:10-35
Saturday, August 6, 2011
the Post Race WOD
21-15-9-----4 rounds for time: Deadlift, box jumps, double unders.
See video for Chase's near perfect exucution of double unders. My form on deadlift not so good today so, again, watch the instructor.
Rowan Oak 5k with Cross
Around this part of the run a 3 or 4 year old little girl was screaming "Run Jesus, run Jesus" over and over....Inspiring to say the least.
We did it. No sooner than we crossed the finish Chase decides we are doing the half marathon.
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Thursday, August 4, 2011
PT Test Gone Bad
PT Test Gone Bad. Army is implementing a new physical test this year, hence the name. We stepped it up a few notches.
To give you an idea of the WOD from yesterday...Again you have to experience it to get the full effect.
2min: Tire Drag with harness
2min: Windmill Sit-up
2min: Push-UP
2min: Standing Long Jump over 2 tires
2mile run along the "Narrow Path" (1st quarter mile carrying 25lbs, remainder carrying 10lbs
60 seconds rest between each exersise. 2min rest prior to run.
To give you an idea of the WOD from yesterday...Again you have to experience it to get the full effect.
2min: Tire Drag with harness
2min: Windmill Sit-up
2min: Push-UP
2min: Standing Long Jump over 2 tires
2mile run along the "Narrow Path" (1st quarter mile carrying 25lbs, remainder carrying 10lbs
60 seconds rest between each exersise. 2min rest prior to run.
Fran + Run part 2
Fran + Run part 2 cont'd.
Hebrews 12:1-4
Threfore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entagles. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfector of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart. In your struggle against sin, you have not resisted to the point of shedding your blood.
Hebrews 12:1-4
Threfore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entagles. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfector of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart. In your struggle against sin, you have not resisted to the point of shedding your blood.
Fran+Run part 1
This is the "how to" of one of our WODs. Called "Fran+Run" because it combines the Crossfit WOD Fran plus several short runs. The instructions are posted at the gym and Chase Kohen (Instructor) will be working with you at least once a week on techniques for the following weeks workouts, so don't get bogged down in the details of the video. The Word of the Day is Hebrews 12:1-4
Wednesday, August 3, 2011
Introduction to The Cross Gym
The best way to get an idea of what it is all about is to visit the gym while a workout is in progress or jump in on on of the workouts. Its in Oxford, MS located about 2.3 miles from OleMiss campus on College Hill but hard to find so call me at 662-801-6004 and I (Brady Williamson) or Crossfit Instructor (Chase Kohen) will show you around. In the meantime I will try to get videos posted here in the next few days. Feel free to ask any questions.
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