Thanks to everyone who came out to the StoneWater Outdoor Expo to play with us. We had a ton of fun on our new peg board. If you didn't get a chance to try it, don't worry, CrossFit Granbury is it's home. I heard a rumor about Murph having 100 dowel pull ups. Better start practicing!!!
Mon: Power Cleans, DL and Front Squat
Wed: Strict Press
Thurs: Squat Cleans
Fri: A little bit of everything! :)
This Saturday, May 6th, we have our very first joint Faith Rx'd event! It's at 10am at CrossFit Chisholm Trail and we would love for all of you to be there! Please help support this ministry as God moves in Fort Worth!!!
50:20 x 8 @ Damper 6
3 Power Cleans - pick a weight and stick to it!
10 DL (315/255)
20 HSPU (4.5 Deficit)
30 Front Squat (95/65)
OH FRIDAY! It's so good to see you!!!
8 minute EMOM
Even minutes: 5-8 Pull Ups
Odd minutes: 5-8 Dips
U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.
10 mile Run
150 Burpee Pull Ups
Lucky for y'all... we don't have time to do that WOD during class... now THIS WOD won't seem so bad!
Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations. Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.
(We are turning this into a buddy WOD! All of these numbers are total between the 2 buddies - so for the first 100 push ups, you'll divide them up, 50/50. Then you'll both go run 400m at the same time to give a total of 800m...)
100 Push Ups
75 Push Ups
50 Push Ups
25 Push Ups
Throwback Thursday Couple is.... You've probably already figured it out, but here are some hints! He was one of our VERY FIRST clients at CrossFit Granbury! He played football for TCU and if you go the 6am class, you've probably heard about how "old" he is"! She went to UT and never missed a class! If you come to the 8am, you've probably heard about her "medical condition" (she can burp with the best of them!) They have 2 beautiful children and we love having them as members at our gym!
5 x 5 (moderately heavy weight that you can do for all 5 rounds)
Row 40:20 x 12 @ Damper 6
10 minute EMOM
10 Box Jumps
AMRAP Thrusters until end of minute (75/55)
TBT couple: Ryan and Caitlin Benge!
Now that we got your attention - bacon and cheese are NOT the greatest weight loss foods. Check to see WHO the researchers are when you are reading about the latest, greatest quick fix! There is NO quick fix that also has lasting results! Balance is the key! Balanced diet. Balanced exercise. Balanced hormones, etc.
Row 40:20 x 10 @ Damper 6
Tabata x 8
Hollow hold for 20 seconds
Superman hold for 10 seconds
THEN foam roll for 5 minutes.
20 Clean and Jerk (135/95)
10 Bar MU's
20 Clean and Jerk (135/95)
Faith WOD by Chris Weston
Ephesians 6:10-18 (NIV)
The Armor of God
10 Finally, be strong in the Lord and in his mighty power. 11 Put on the full armor of God, so that you can take your stand against the devil’s schemes. 12 For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. 13 Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. 14 Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, 15 and with your feet fitted with the readiness that comes from the gospel of peace. 16 In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. 17 Take the helmet of salvation and the sword of the Spirit, which is the word of God.18 And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the Lord’s people.
Struggle to me is that feeling of being alone...feeling helpless...feeling less than adequate in life. I have struggled with many things in my life. It wasnt until I married shawndi, that my struggles slowly started to fade.
It started when I lost my grandmother, it was a time in my life where she was my best friend. I was around 15 years old when the Lord took her to a be in a better place.
It was at that moment that I started to blame all of my problems on the Lord. I struggled with many different issues. I partied all of the time, had issues at school, mistreated the two people who truly were there to take care of me (my mom and dad). I lashed out at my mom and took for grant it the things my dad tried to instill in me. They did everything for me and I gave nothing back.
Fast forward to September 11th, 2001. 9/11 takes place. I am in San Angelo, Tx at a dead end job going slowly downhill in my life. I did not believe in God and was as far away from being a Christian as I possibly could be. Shortly after the second tower fell, a childhood friend, Ramiro Hernandez called and said dude lets go in to the military. I said "no thanks" and moved on from the idea. He called a second time and said we were going no where with our lives and we needed a change. I joined not to many days later.
It changed my life. I learned discipline...what it was like to care about others instead of just myself. I traveled the world and deployed five times in those six years on active duty, but i was still living with a great deal of sin.
I was struggling. Smiling on the outside while constantly crying and shaking on the inside. Hiding a sad/desperate person.
God is always there to lift us up at a bad time in our lives. Through his son Jesus Christ...I was blessed to reconnect with my wife Shawndi. He connected us at a time when I was at my lowest point in life. Smiling on the outside while breaking apart piece by piece on the inside.
Shawndi picked me up. Brushed me off, and took me to church for the first time in over 15 years. (It probably helped that her dad was a pastor when we were dating). Shortly after, I was baptized. We had our first child and moved to Granbury, Tx. I never would have thought Shawndi would have helped mold me in to the man I am. I still struggle. Addiction, pain, desire, direction and with many others. But I always remember God is my armor and will always be my protector.
I have been in law enforcement for almost nine years and get to be a part of a great group of guys on a Regional SWAT team. I also get to be a co-owner and meet new people and enjoy the presence of many others through CrossFit Granbury. What a blessing each and everyone of you have been in my life and my familys life. The Shelby's.....have created something in this gym that I never would have thought imaginable. When people have laughed at the thought of me starting a gym...I sit back five years later knowing God has created a beautiful place of fitness and worship.
At the end of the day I close my eyes and know I am covered in all of my struggles. I am protected through all of my fears. I am thankful for the windy roads I have been down because I know it all had a purpose. Every day I put on a gun and badge and go to work. Kiss the kids goodbye. Hug my wife and tell her I love her.
I am no longer that scared kid. The one who runs from his struggles....I put on my armor every single day and do what needs to be done. It's through the beautiful man upstairs that I am allowed to be this person. I get to fellowship and see amazing things in our facility daily.
So please remember, we all struggle. At the end of the day He will always be there for you....you all wear armor. He has provided it for you and it never fades. Love you all.
What are some of your struggles?
Have you thought about what the root causes of these struggles are?
What armor do you wear to protect yourself from attacks from the enemy?
Ask God to reveal the root causes to you and to guide you in the healing process of these struggles!
Ask someone to pray with you and hold you accountable!
For those of you who may not recognize this awesome man, it may be because he does personal training with Kate! We would like to take the time to introduce CrossFit Granbury's first PT Client of the month…..Scott Newman!!!!
Here are just a few things to know about this fantastic person:
Scott started his CrossFit journey on January 1st, 2017. He moved to Granbury two years ago from Duncanville, Tx. Since starting CrossFit with Kate, he has lost a total 51lbs!!!
He is a writer with numerous published books and has written for several newspapers.
One of the aspects of Scott's life is his very strong family unity. He is the father of 4 children, three sons and a daughter, and has been married to his lovely wife (who also happens to be his high school sweetheart) Lori, for 34 years. Lori has also started coming to CrossFit with Scott and has seen awesome results working with Kate as well.
Scott said he knew he had to make a change to a healthier lifestyle for his overall health. Finding that working out and eating better has made his life so much better in every aspect.
Every time I get the chance to see Scott and speak to him, he is always so positive….except during burpees, I don't think he likes burpees. Scott is such a great person and his family has been nothing short of phenomenal from the day they have stepped foot in to our facility. His family works hard and he is always encouraging…
Thank You for being you and setting the example of how we should all be in the gym! Positive, encouraging, and hard working!
This is Scott……Be like Scott! Time to put in work!
Skill: Squat Snatch
5 x 60%
5 x 65%
5 x 70%
7 Minute AMRAP
7 Front Squats 95/65
3 Minute Rest
7 Minute AMRAP
7 Deficit HSPU
7 Weighted Lunges 95/65
Hope everyone had a great weekend and that you got some rest! Why do you CrossFit? Share why you CrossFit and more specifically why you CrossFit at CrossFit Granbury! We want to know what keeps you motivated!
Weekend in Review:
Faith Rx'd Granbury had a booth at the Fireground Challenge Competition in Fort Worth. We got to have some really cool conversations with athletes between the WOD's! At the last minute, Jen signed up for the competition and had a blast! Every WOD had something significant to firefighting or some different kind of equipment which made it fun and quite challenging! We'll let you know when this competition comes back around next year - Jen highly recommends it to everyone!
DL on Monday, Squat Snatch, Front Squat and Back Squat on Tuesday, Clean and Jerk on Wednesday, Bench Press and Thrusters on Thurs and lots of arm exercises on Friday!
Sunday April 30th - CrossFit Granbury will be at the Stonewater Outdoor Expo! Shelby has a new gym challenge in the making! We'll debut it at the Expo, so come on out and say hi and give it a try!
Row 40:20 x 8 @ Damper setting 6
8 minute EMOM
3 DL (choose a weight and stick to it for all 8 rounds - 60-75%ish)
(20 minute time cap)
200m KB Carry to the road (carry any way you want!) (53/35)
#TBT Ever wrestle an alligator? How about an 11ft one? This guy has! He also went to State in theatre when he was in High School and was the lead actor! Can you say you've ever almost been shanked while working at a prison? What about this? Have you ever had to crawl under a portable school house and remove 3 angry javelinas (are you about to google what a javelina is?) while only armed with a single shot dart gun??? This guy has!!! What??? Who is this guy?!?!?
Row 10 x 30:10 @ Damper setting 5
6 minute AMRAP
10 Pistols (total... 5 per leg)
3 Minute Rest
6 minute AMRAP
10 Plate G2O (45/25)
5 Plate Sit Ups
3 Back Squat E2MO2M! Buddy up so you can take it off the rack.
You have two minutes to do 3 squats and add weight.
Add weight every round!
TBT Answer: Wes Groth
Skill: MU - speaking of, have you decided if you will sign up for the gymnastics seminar yet? We'll have a sheet to sign up for it this week and have a way for you to pay by the end of the week! Your spot isn't officially reserved until payment has been made!
Dirty 30 (30 reps of each exercise)
> Box Jumps
> Pull Ups
> KB Swings
> Push Press
> Wall Balls
by Lissa Oliver
"Teach me to do your will, for you are my God; let your Spirit lead me into level country and into the land of uprightness." Psalm 143:10
A struggle I constantly have is thinking I'm less than, not as good as, or even the worst at almost anything and everything. If you've ever had a negative thought towards yourself or know what it feels like to shame yourself, you know this struggle can be overwhelming. At the last Faith Rx'd, Dennis described a mountain with "confidence" being the top of the mountain, "insecurity" as one side of the mountain, and "pride" as the other side. This picture of the mountain has encouraged me so much as I think about wanting to remain confident in Christ alone. You see, if I am always aware of the things I'm not good at, or unworthy at, or whatever other insecurity issue you can come up with, there must also be areas of my life where I feel better than, or the best at. And isn't that the same thing? Insecurity is the opposite of pride and both sides of the mountain are at a dangerous slope because both are about me and not about Christ. We must remain confident in our hope that remains only him! To focus on staying at that perfect place where we're not slipping to one side of the mountain or the other but believing the best about ourselves because confidently we believe who he says we are. I picture that mountain top being level ground and the land of uprightness and the land of righteousness as described in Psalm 143. I'm praying that over you today as you allow God to speak to you about who you are in Christ.
-What insecurities do you face on one side of the mountain?
-What pride do you feel on the other side of the mountain?
-What does it look and feel like to be at the top of the mountain resting in confidence?
-What do you have to change in your life to stay on the level ground of confidence?
Why I CrossFit?
Is this a question you have been asking yourself? Or maybe someone asked you this question. Why do you CrossFit? Not just why do you do CrossFit but specifically why do you CrossFit at CrossFit Granbury?
5 Years ago as I was recovering from having a baby I met Jim Shelby. Chris and I had started a gym here in our current location called Ephesians that was just for first responders. In 2012 Jim and Jen Shelby joined our facility in hopes of starting CrossFit. As I watched these people do these crazy workouts I got excited. I wondered if I could do it too. Jim invited me to join a class and see what it was all about. On my first day I was hooked. I challenged myself over the next year to lose my baby weight but soon into becoming a Cross-Fitter it was no longer about losing weight. It was about getting stronger, overcoming obstacles and giving myself new goals to reach. It was the first time in a long time that I felt like an athlete again. I learned that CrossFit wasn't about what I couldn't do, it was about getting better at what I could do. I continued to hear story after story of my friends reaching fitness goals. I started to see myself switching my mindset from cheering for myself to cheering for others. One of my favorite things about CrossFit is seeing my kids following in my footsteps. I love teaching them about fitness and encouraging others. One of my favorite moments at the box was when we were hard into our workout and I look over and see my oldest son Khonor leading a group of the members kids in a workout. He was telling them they could do it, he was encouraging them every step of the way. That's what CrossFit Granbury is all about.
CrossFit Granbury has been a bunch of things for me. It has been my therapy, my hangout, my crying place, my happy place and so much more. I have grown not only as a CrossFitter but also as a person. The people here are amazing, they lift you up, they cheer you on and they want you to succeed. Sure you will have days that you are down and you can't come to the gym and give to anyone else. That's ok, that's when you will see someone come up and pour into you.
I CrossFit at CrossFit Granbury because this is where I feel I can be most like myself. I can have good days and bad days and still leave filling better than when I walked in. I love coaching every single person at our gym. You all bring your own characters that make this place awesome. You continuously show me that it's not about me, it's about others and I get to serve here. Thank you CrossFit Granbury for letting me be me.
I encourage you to share your story this week. On your facebook page, share your "Why I CrossFit" Story.
Long warm up and then skill work for Squat Snatch
(If your air squat or any other squat or your power snatch need work, then we will work on this today. It is NOT safe for you to squat snatch if the other moves need work! Safety first!)
Weekend in Review:
Row 8 x 30:10 @ Damper Setting 5
Your goal is to go absolute all out on this!
Baseline (RECORD THIS TIME AND NOTE IF YOU SCALED ANYTHING for when we retest.)
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
THEN Core work:
10-8-6-4-2 at a 3131 tempo. (3 second lift, hold 1 second, 3 second lower, hold 1 second)
Single Leg Bridge (per leg)
Plank with single leg lift (heel toward ceiling) (per leg)
Side Plank with single leg lift (per leg)
Laying Scissor Kicks (per leg)
Single Leg T2B - Right Toes to Left Hand/Left Toes to Right Hand