What does Faith Rx'd Granbury mean for CrossFit Granbury? You're regularly scheduled classes will remain the same. We will be adding an additional opportunity for you to work out and give glory to God the second and fourth Sunday of each month starting November 13th! (We will change the schedule around holidays, but we'll keep you posted on those changes!) Most events will be from 3-4:30pm. It will always be FREE! You can invite anyone and everyone who is interested in fitness (they do NOT have to be a CrossFitter or be at any specific level of fitness)! The events will always include a WOD and either a short Bible inspired message or a guest speaker! We will have our Faith Rx'd Granbury kick off event on November 13th, so please save the date!
***We will be ordering cases of Fit Aid and Kill Cliff on Monday. If you want a whole case, please make sure you mark it down on the sheet by the fridges before Monday. ***
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.
WOD (40 minute cut off):
10 rounds for time of:
Sprint 100 meters
10 SDHP (53/35) (This is being replaced for pull ups... you did enough on Wednesday...)
Sprint 100 meters
Rest 30 seconds
THROWBACK!!!! If you workout in the 7am or 8am, you've probably had this feisty, little blonde scream, ahem... motivate you to do one more rep or to not give up! We highly doubt you need any other clues! (Answer at the bottom)
12 moderate weight KB Swings
200 yard Walking lunges (UNWEIGHTED)
EMOM 2 Squat Snatch - 50-60% of 1RM (Take into consideration that your legs will be smoked from the lunges...)
BIG HUGE Congrats to Alex Laughlin for his win this weekend (read tomorrow's WOD blog for details) and to Dennis for his first official MMA fight this weekend (details will be posted on Wednesday!)
Foam rolling info brought to you by Airrosti!"
Foam rolling has begun to pick up popularity over the last few years with more athletes and fitness gurus singing their praises via blogs, social media and word of mouth. They’re popping up all over the place, but you may still not fully understand what all the fuss is about. Well we’re here to break it down for you!
Why You Should Foam RollFoam rolling breaks down kinks you may have in your body. These kinks are usually comprised of scar tissue or adhesions on the muscle fibers and fascia. There are many factors that can contribute to the buildup of these adhesions. Repetitive movements, sudden injuries, or overcompensation for weak muscle groups are all possible triggers.
These adhesions that form make your muscles feel tight and limit your range of motion. If left unresolved, the muscles will become increasingly stressed, and, over time, this tightness may trigger a muscle strain or tear.
To avoid these painful injuries and eliminate the stress on your muscles, you can use a foam roller to smooth out the adhesions. By using your body weight to roll over these tight areas, your muscle fibers will slowly release and lengthen. This length and flexibility allows your muscles to not only have a greater range of motion, but they can also endure greater tasks which helps prevent future injuries.
When to Foam RollFoam rolling on a daily basis is the best way to keep your body pain free and limber. You can work it into your morning routine as you get ready to start your day. This will warm up your muscles so your stiffness melts away. You can also incorporate foam rolling into your fitness routine.
Using a foam roller for a few minutes before you start your cardio or weightlifting regimen gets blood flowing to your muscles. This loosens them up so that when you put stress on various muscle groups during your workout, they are ready to take on the load and are less likely to snap under pressure."
You can ask your coach to show you how to foam roll specific muscle groups and you can also look up videos online!
5 x 60%
5 x 65%
5 x 70%
12 push ups between sets
12 min AMRAP
10 Box Jumps
1 Rope Climb
"As I watched Dennis begin to warm up in the ring I thought about the journey he has been through to get back to this place. The lights were off and he was throwing punches and moving throughout the ring. After a minute he fell to his knees and begin to pray. As he fell....the spotlight above him turned on. It was the only light in the room to come on. It illuminated him at the moment when he was still and listening. A moment I tend to forget about in my life. This fight wasn't a win or lose bout. It was an opportunity for Dennis to put things in the past and know God was going to carry him through it. It was a great opportunity to be in his corner. He did a great job. Sometimes we fall short...but this picture to me is the perfect example of how He is always with us; through good and bad." - Chris Weston
Rowing and Abs... How far will you row? How fast will you row? What kind of ab exercises will you do??? Guess you'll have to come to class to find out!
Borrowed from CF One Nation in Massachusetts!
Bar MU (Scaling options: Use a band, 2 progressions from rings or bar, 2 pull ups/2dips per MU...)
Read Psalm 46. Today we will focus on 46:10 - "Be still and know that I am God."
1. Is prayer a normal part of your day? Do you do all the talking when you pray? Do you take time to just be still?
2. Have you ever asked God a question about yourself, a situation you are in or about someone else and then waited, in silence, long enough to hear what He has to say?
3. We encourage you to try it. (Thank you Ashley Wilkins for encouraging Jen to try this.) Take a moment right now and try it! Here are some examples of questions that you can ask God...
a. God, what do YOU say about me?
b. God, how do YOU think I'm doing as a parent, student, employee, boss, friend, etc.?
c. God, how much do you love me?
4. Test what you heard. Can it be backed up by Scripture? Do other Christians confirm it? Does it glorify God? It's ok if you didn't hear anything. Being still and listening may take a little practice!
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
"The Seven" with a Buddy (Buddy A does 7 HSPU, then Buddy B does 7 Thrusters and you work down the movements. Next round, Buddy B will start on 7 HSPU and so on...Only one buddy moving at a time)
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Kettlebell swings, 2 pood
HAPPY BIRTHDAY TO THIS BEAUTY!!! She is the gym mom and we love her to pieces!
Shawndi, you are an amazing woman. You juggle our children, training and most of all you keep me on track. You are a Godly woman who holds her husband accountable. My heart smiles when I see you. Thank you for being the best part of me. You are my best friend and the greatest partner I could have navigate this crazy world. I love you very much. Happy Birthday! Make this day great!!! Love, Chris
5 x 75%
3 x 85%
1 x 95%
THIS IS NOT A 1RM day!!! Treat this just like Monday with back squat!
30 Burpees (Blame Shawndi)
EMOM - 2 HSPU (Strict as possible)
30 Tire Flips
EMOM - 2 jump throughs (Jump in the middle and then back out 2 times)
EMOM - 2 backwards burpees
30 Ring Rows
EMOM - 2 Elevated Push ups (Feet up on something)
Today we'd like to spotlight one of our members. Meet Dennis. He is a son, a husband, a father, the CEO of Five Crowns International Ministries, he is a pastor at Stonewater Church and he is also an MMA fighter. This guy is such an inspiration to so many people. We are blessed to have him as a member at CrossFit where he isn't afraid to share the love of Jesus. This Saturday he'll be in his first official MMA fight in Hinton, Oklahoma. Several of us are going, let us know if you want to join! Dennis, do what you do best - glorify God!
Squat Cleans (60% of your max)
Ab Mat Sit ups
Faith WOD - From Stonewater Church Truth Talks
A Good Defense
Woody Hagar September 4, 2016
1 Peter 3:14-17 ESV
But even if you should suffer for righteousness' sake, you will be blessed. Have no fear of them, nor be troubled, but in your hearts honor Christ the Lord as holy, always being prepared to make a defense to anyone who asks you for a reason for the hope that is in you; yet do it with gentleness and respect, having a good conscience, so that, when you are slandered, those who revile your good behavior in Christ may be put to shame.
Reflections: When I was in college, the guys I hung around with were really into football. They lived and breathed it. And they were Christians, all of them lived a life of faith and they ran hard after Jesus. Each semester there was this inter mural flag football league, all of the fraternities and college clubs would enroll, and these guys did too, under our college ministry (go CRU!). And without a doubt these brothers of mine wiped the floor with every team out there. They were unstoppable. And their secret? A great defense- no one could get a touchdown - it was a beautiful to watch, they could read the offense like a book. And these other teams would get foul-mouthed mad, trying to provoke our team into some trash talking. But this is where the other "defense" kicked in - these brothers of mine, were complete gentlemen. They genuinely cheered for the other team more than anyone watching. When an opponent got knocked down, they picked them up and encouraged them. No matter how mad the other team got - or how bad they lost - they walked away talking about how great it was to lose to such genuine men.
Those guys make me think of the passage in 1 Peter 3 - we will suffer for our faith. We will make those around us angry because they don't follow Jesus like we do. Should we be surprised by that? Jesus told us it was going to happen! The question is, do you have a defense ready? Can you answer with "gentleness and respect" those that might mock your faith and belittle your God? Sure, they can discount your words for a time, but they cannot discount your actions. Keep encouraging them, pick them up, don't treat them different - keep your conscience clear.
One day, they might walk into our church and the only thing they can say is the good things you did for them.
Challenge: This world is going to ask tough questions, do you have a solid answer?
1. If someone were to simply come up and ask you, " Okay, so why do you believe in Jesus?" What would be your answer? Is it a good defense? Is it personal and thoughtful?
2. Think about some of the actions and words that this world may use against you - what would be hard to take? What would be your response in those situations? Would it be full of "gentleness and respect”?
Prayer: Jesus - I know that if I follow you I am bound to suffer for your name's sake. When that happens help me to speak clearly about the hope you have given me - and help me to rely on the Spirit when I have to respond with gentleness and respect.
Bio: I joined StoneWater church back in 2010 as a musician for the Glen Rose worship band. Since then, I have had the privilege of working in many ministries within StoneWater. My wife, Jamie, and I are long time Granbury residents, and we have to two beautiful daughters, Aislyn and Alyse.
NEW CLASS TIME!!! We will now have a 4:30pm on Tuesday and Thursday!!! Kate will be your fearless leader for Tues and Thurs pm classes! Ask and you shall receive!
25 DL (225/155)
50 Box Over Jumps
Look at the picture above. It so perfectly portrays the respect we have for our law enforcement. To all of our law enforcement, whether you are a member at CrossFit or not, we #gotyourback. The McLean Memorial Golf Tournament was a total success this weekend! Memories were made! Money was raised! And McLean will always be remembered!
5 x 75%
3 x 85%
1, 1, 1... x 95%
THIS IS NOT A 1RM DAY - Do as many reps as possible at 95% - We will max out in a few weeks!
Rest 1 minute
Rest 1 minute
Rest 1 minute
Rest 1 minute
Parallette Pass Throughs
Meet Batman. I mean Mike. Thank you Cindy (Mike's wife) for giving us some details on Mike!
"December 11, 1978 Mike went to work for Arlington Fire Department as a Rookie. He had applied for the Police Dept first, but did not hear back from them until after the FD, so his obligation was then to the FD and he never looked back. While I kid him by asking if his fire truck was pulled by horses :) , they did ride in open cabs when he first started.
Mike worked for AFD until June 30, 2009. Mike loved the FD. The camaraderie , which is one of the reasons he loves CrossFit, was very special for him. The work was hard, rewarding, and heartbreaking all at the same time. Mike was the cook at his last station, mainly because no one else wanted to. I am the one that benefits from that today.
He always said it was the best job anyone could have. You work 10 days a month, make a good living, and you are getting to break and tear up stuff, but the satisfaction of making just one persons day better was the true reward.
In 1999, Mike decided to get his Peace Officer Certification, so then on his days off, he was a deputy for San Saba County SO. He worked as a reserve for Hood County SO after we moved to Granbury in 2008, where he then went to work for them full time in 2011. Mike now works for the Fire Marshals office in Hood Co.
I met Mike while doing EMS in San Saba (Mike drove 3 hours one way to work every third day for 23 years). I was the education coordinator and an EMT-I and he was president of the EMS board. We ran lots of shifts together after we were married.
This man has brought more joy and happiness in my life than I have the time to write. He is kind, compassionate, giving, loyal, and a very hard worker. He is the love of my life and I am blessed everyday to have him."
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
IN MEMORY OF