Take God out of the box

I haven't blog in a long time, but just wanted to blog about a few things God has really been stirring my spirit about.
God is calling us to a place where we must worship him in spirit and in truth. Are you really struggling to worship God for who He is? I can tell you the problem because He has began to show me. You are trying to worship Him for who you want Him to be! That is not in truth. We can search Him out because He tells us He will tell us great and unsearchable things we do not know. We become so tired and weary because we are trying to do something we were never intended to do, which is put God in a box and believe what we want to believe because we want it our way. God has convicted me that I cannot come before Him with preconceived notions, and the intent to search out truths with a belief already in place. This can be something I want to believe because it fits into the lifestyle I want to live, or something man has told me and I'll just go with it because I'm to lazy to get before God and seek Him. We must come before God with open hearts, spirits, and minds and allow Him to instill in us His truth and his belief. God wants us to get back into perfect unity with Him which requires HARD WORK AND DEDICATION just like any other relationship. It requires to open up his word, asking others you trust what they have learned over time, discussing it with others with an open mind, and getting before the Father who created you and ask Him to show you. He will! He loves to for a matter of fact. He just wants us to want to! That in itself is a prayer and desire we must get to. If we aren't there its OKAY. Its takes time. I myself want to be there. Trust me there are days(alot of them) I just don't. God knows us pretty well. Its time be be authentic and open to what God wants to show us. Hes fed up with preconceived notions and going with the flow of things. So, I'm done. Lets get to know God for who He is, and get to know ourselves for who we are. Time to worship God in spirit and in truth. I'm on a journey to know God for who He is, come with me.

Feed me

Last night for dinner we had 1 fried egg, mushrooms, green pepper, onions, and bacon on top of 2 beef patties. For the side was butternut squash fries. For dessert Konnie made ice cream which I only ate "a little bit" because from the taste it was hard to believe it was good for me. Food is our friend people. I believe today we have the concept that food is the enemy, which I know it is, but once we change that mindset and believe that food is our friend we begin to stop thinking about what we can't eat and looking to what we can eat. Come on and feed the body what it needs to fight against decease and all the other list of problems it causes. Have a great day and feed the beast inside.

Feed your spirit:

Trust in the LORD with all your heart
   and lean not on your own understanding;
⁶ in all your ways submit to him,
   and he will make your paths straight.^[a]
 7 Do not be wise in your own eyes;
   fear the LORD and shun evil.
⁸ This will bring health to your body
   and nourishment to your bones.
Proverbs 3:6-8

Baked Whole Chicken

Ingredients:

1 Whole Chicken
2 TBS Coconut oil
I Small bag of carrots
1 Whole onion
6 Cloves of garlic
2 TBS Steaks seasoning
2 TBS Basil
1 tsp Parsley
1 tsp Sea Salt
1 tsp Paprika


Your whole chicken will need to be at room tempature. Take the coconut oil and heat until melted in microwave, then rub over chicken. Cut your carrots, onion and glaric cloves and stuff chicken cavity until full then place left overs in pan around chicken. Next you need to mix all your dry ingredients in a small bowl, then rub down your chicken really well. Cover and bake at 350 for 2 hours then remove foil and place under broiler until skin is slightly crunchy.

ENJOY!

Hope in what we dont see

Sorry I have not been posting lately. I will be getting some new recipes up as soon as I can. Today I'm blogging to tell you I completed my 21 day challenge! Although some days were tough, I had the hope and faith in myself that I could do it. I enjoy a good challenge that entitles me to work my mind. Since doing this 21 day challenge I got to thinking allot about this thing we call faith. I've been thinking that everything in my life requires some kind of faith, hope, or trust. When I became a christian I no longer depended on myself. I placed my hope and trust in Jesus Christ. So wither you are a believer or not don't you realize you have faith? I believe the difference in my faith that comes from God and others is mine is in someone that says my faith will not disappoint, but the faith of the world will lead to a sick heart. Aren't we tired of having a sick world full of depression, anxiety, heart decease and so on? I'm not saying Christians dont face the struggles of life. I'm saying we have a super natural healer that works miracles and that wont lead us asstray. God has been showing up in areas of my life that I have very little faith in, so He is contantly building my faith muscle. When God grants us the gift of faith we gain more and more peace in our lives. Sometimes what it takes to grow this muscle we call faith hurts, because we can't see what our Father is doing. Hebrews 11:1 says "Now faith is confidence in what we hope for and assurance about what we do not see." We all need a greater hope then ourselves and Jesus Christ is my top choice. I have placed my hope in many other things the past 25 years, and He has never let me down. Not saying I have not grown discouraged, or dissipointed because Gods timing is way differnet from ours most of the time. This is where we have got to practice faith, trust, and patience. Romans 8:25 says "But if we hope for what we do not yet have, we wait for it patiently."
God will do things in our lives that feels like forever. but in this time of patience God is doing something supernatrually to our heart to prepare us for whatever it is He is up to. Theres a process that we walk through that grows us up and we get to turn from old ways, and go to Gods way which does not dissipoint. Habakkuk 2:3 says "This vision is for a future time. It describes the end, and it will be fulfilled. If it seems slow in coming, wait patiently, for it will surely take place. It will not be delayed." and 2 peter 3:9 "The Lord isn’t really being slow about his promise, as some people think. No, he is being patient for your sake. He does not want anyone to be destroyed, but wants everyone to repent.

So if you are in a place of confussion or doubt, trust Jesus. Let him work out your faith. When I started my 21 day challange I didnt see the end result. I had faith I would make it. The same goes for our walk. We do not see how things are going to work, and how things look for us at times, but we do have a greater hope that knows. So today put your trust where it is secure and watch and see what God does.

Without vision the people perish....

Tomorrow will be 2 weeks that I have completed of my 21 day challenge. Although this has been what I called a challenge, it has also been about just learning what it takes to accomplish healthy eating. I believe the main key has been preparation. Knowing what I was going to do and keeping a vision in mind has been the difference. My vision is to develop better eating habits, learn more about nutrition, and better performance in cross fit. In life wither we are trying to eat better, or develop some kind of habit we have to have a vision in mind, a purpose! I know without purpose in my life I seem to become discouraged, or frustrated. How about you? So, if you are wanting to do some kind of challenge or just better your life in any area you have to find purpose, and vision. God is always here to call on and ask for it!

Where there is no vision, the people cast off restraint; But he that keepeth the law, happy is he. Proverbs 29:18


Amplified Version...
Where there is no vision [no redemptive revelation of God], the people perish; but he who keeps the law [of God, which includes that of man]--blessed (happy, fortunate, and enviable) is he. 

Paleo Pizza

Crust:

1/2 Cup Coconut Flour
3 eggs
1 Cup Coconut milk
1 TBS Basil
1 TBS Oregano
1 tsp Garlic Powder

Litely grease cookie sheet or pizza pan with Olive oil. Bake at 350 for 20 mins or until crust is done.

You can add any organic marinara to pizza crust. I used some I had made earlier in the day.
Veggies:

1 Zucchini
1 Box Grape Tomato's
1/2 Onion Sliced Thinly
Small Jar of Black Olives
2 TBS Olive oil
Salt, Pepper to taste

Toss all veggies in olive oil, salt and pepper and add on to pizza crust and sauce. Bake for another 20 mins until veggies are soft.

Sweet Potato, Eggs and Bacon Breakfast

This breakfast meal is really simple and so good.

1. Fry your bacon

(2 1/2oz bacon)

Once bacon is done remove from pan and place aside. 

2. Place your shredded sweet potato in a little of the left over grease and cook until softened.

(5oz sweet potato)

You can shred your sweet potato with a cheese grater or your food processor. It should look like the image above when shredded. 

3. Add eggs

(2 whole eggs and 1/4 cup of egg whites)

Scramble into mix until eggs are done.

Crumble bacon on top and enjoy.



Tomato Basil Chicken

Ingredients:

3 Chicken Brest

Paprika

Sea Salt

Pepper

3 Cups Homemade Tomato Sauce

(or you can use jar tomato sauce but it needs to be as close to all natural as possible)

Shaved Almonds

( just to add a little good fat)

Basil just to jazz it up

First you will need to cover your chicken in all three spices then pour tomato sauce over the chicken breast until covered. Then add almond shavings, two leaves of basil, cover and bake for 2 to 3 hours on 350 degrees.

This is a really simple meal for those busy in and out the door days. Hope you enjoy it.

9/28/2011

I'm on day three now and today I have felt a bit tired. There could be a couple reasons here. I'm either not sleeping enough(I get up at 4:30am, and have been going to bed at 10pm) I'm not eating enough calories, or I'm just starting to feel a change from not having anything processed. After my workout today at 1pm I did have more energy and even during my workout I felt good. So workout wise I felt better. I added about 15 extra grams of fat today for more calories to see if that helps with my energy during the day time. Next I will add in more carbohydrates. More veggies!!! This 21 day challenge is a great trial and error for me. I am one to stay as strict as possible, but I will adjust anything I need to help with my performance. Anyway, heres todays food log so far.

6:30am- 2 scoops Isagenix(whey protein from grass feed cows) 1 tbsp almond butter
*I had a doctors appointment for my foot, so I had to wait a little longer then usual for my 2nd meal
11am- 5 oz sweet potato, 2 cage free eggs, 1/4 cage free egg whites, 2 oz no nitrate bacon
2:30- 1/2 cup water, 2 scoops egg white protein, 2 tbsp almond butter, 1 tbsp coconut oil, 1 banana, 1 tsp cinnamon

What God is showing me lately...
But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. 1 Corinthians 12:9

When God is testing our faith, alot of weaknesses(insecurities) begain to come up. God is showing us these areas so that His strength may reside in those places of our lives. At the time it might hurt, be painful, or frustrating, but God is just cleaning us up so that when we walk through the purification His power may rest on us, and we are called overcomers for his glory. Thank God he never stops working out our faith. There is power in a choice, so choose to walk by faith, and be cleansed.

Paleo Burgers

Ingredient :

2 lbs grass fed ground beef

Sea salt, black pepper, and garlic powder to taste

4 Pieces of Bacon

3 Avocados

2 Large sweet potatoes shredded
(This you can do in your food processor or with a cheese grater)

2 Tbsp olive oil


 Mix the ground beef and spices (salt, pepper and garlic powder) together and form into hamburger patties and set aside. Next you’ll need to fry the bacon, remove from the pan and set aside. Then you'll take your shredded sweet potatoes and fry in some of the bacon grease. Do this over a medium heat until your shredded sweet potatoes is soft. While sweet potatoes are frying pan fry your hamburger patties. Then take your avocados and mash into a guacamole consistency. When burgers are done and sweet potatoes too, layer the avocado and sweet potatoes and enjoy.

You will really love this simple meal it's loaded with flavor.

9/27/2011 Food Log

8:30am- 2 scoops Isagenix with 1 tbsp almond butter

11am- 5 oz sweet potato, 2 cage free eggs, 1/4 cage free egg white, 2 oz no nitrate bacon

1pm- 7 1/2 oz salmon, 2 cups asparagus, 2 oz sweet potato, 1/2 avacado

4pm- 5oz cage free chicken, 1 apple, 1 tbsp almond butter

8pm- 3oz Bison, 1 Orange pepper, 1 Avacado

21 Day challange

Well, I started my 21 day challenge today! Here's the breakdown of pretty much of what I'll be staying away from and what I will be eating. I'm doing this because I have never challenge myself with nutrition. I want to feel better, improve my performance in Crossfit, and grow my knowledge to help others who want to do the same. I believe if you can stick to anything for 21 days it develops a habit. I also believe that our pyhsical health benefits our spiritual health, and God knows I'll need his help!

My motto: "Every time you don't feed the flesh, it gets a little bit weaker."


Stay away from: Sugar, wheat, gluten, barley, rye, grains, processed foods, alcohol, starches, artificial sweeteners, no added hormones, antibiotics, preservatives, and butter.

What I will be eating: cage free eggs, eggs whites, fish, seafood, cage free chicken, grass feed beef, bison, egg white protein, all and as much as possible vegetables, roots, tubers, a little fruit, spices, nuts, and seeds. I'm looking more into dairy and might allow small amounts(only for post workouts, or breakfast)

My day so far:

6:30am Isagenix shake(This IS a protein shake that does contain milk. Its a protein from New Zealand and is from grass feed cows. It has no wheat, gluten, barley or rye.) This could change...

8:30 5 oz sweet potato, 2 cage free eggs(Wall-mart), 1/4 cup cage free egg whites(drug emporium), 2 oz no nitrate no preservatives bacon(drug emporium)

11pm 1 bell pepper, 4-5oz Bison, 1/2 avocado

2pm Post workout: 1/2 cup water, 1/4 cup eggwhite protein, 1 banana, 1 tbsp almond butter, 1 tbsp coconut oil, 1 cup ice

5pm: 5 oz cage free chicken, 1 apple, 1 tbsp almond butter

8pm: 8 oz Salmon, 2 cup asparagus, 1/2 avacado

Workout out:
Back squat 3x5 @ 315
Deadlift 3x5 @ 405

WOD:
3 rounds
10 Handstand push ups
7 front squats 225

3 hours later

Row sprints: 2 rounds 200m/rest 1 min 180m/rest 50 second rest 160m/40 second rest 140m/30 second rest 120m/20 second rest 100m/1 min rest

Training

9/23/11

'Lynne"
Max rep bench press @ body weight
Max rep pull ups

175lbs
18/50 14/40 11/32 12/33 10/25

Set a PR on max pull ups doing 50 in a row.
Monday I start a new cycle of programming. Looking forward to it!

Training

Deload week on Heavy Lifting. I will get back to the next cycle next monday.

Monday 9/19/11

10am

"Diane"
21-15-9
Deadlift 225lbs
Handstand push up

5pm
10 rounds
30 seconds sprint/30 second rest

I'm about to be only training 3 days a week I want to see how that goes with my body. I also need to get some things in line, and TRY not to focus so much on my training but with other things in life. Most importantly God. Its going to look something like Monday, Wednesday, and Friday. Ill do some interval or conditioning/skill in the early morning and late afternoon when I get off work, while getting a WOD and some strength in mid afternoon. I will probably do 2-a-days on these days. Tuesday and thursday will be more then likely days I just concentrate on mobilty and rest. We will see how it goes!

Training

9/12/2011

Snatch

Looked to PR.
155,175,185,195, missed 205, missed 205
I need to work on my Overhead squats because I can get under the weight, I just can't fully lock out and squat it up. My next cycle I will definitely be putting these in.

3xmax pull up Total 83
10-1 push up
1-10-1 air squat

9/13

A.m
5 rounds Not for time:
10 tire flips
10 Hand stand push up
3 muscle ups

P.m
Tabata Row
3 rounds
801m
808m
806m

Tabata is doing a exercise for 20 seconds on and 10 seconds off for 8 rounds.

Find 1 RM deadlift 455#

Training

9/9/2011

Max effort Press/Dynamic Deadlift
Deadlift 80%x3 85%x3 90%x3 365/395/410>did 4 reps
Deadlift 5x2 with bands, and from a high position(Used the rack to where bar was right below the knees)
Floor Press 5x10 135/145/145/155/155

5x10
Sled pulls using a rev fly 70lb
Ghd sit ups

10x5
Ring dips
Hammer curl 55

Today was a day I didn't really feel like doing a wod. I made sure to get my strength in, and then did stuff that sounded some what fun. Its friday...I was just glad to be here and get something done.

Active Rest Day

9/7/2011

Today I felt like doing nothing, but I like to try to get an active rest day in to work on extra conditioning and skill work. One other day a week I take off fully.

5K run
2min jog 65%/30 second sprint 75%

Time: 21 min

3x
Max weighted pull up
Max weighted dip
Assisted max Handstand push up

Training

9-7-2011

WOD:
5 Min calorie row-95cals
4 min max muscle up-22
3 min max kb swing-57
2 min max handstand push up-22
1 min max toe to bar-33

1 min rest between rounds

Total: 229

Definitly need to improve...

Cashout: 3 rounds
300m sled pull
135/115/90

Training

9-6-2011

Max effort front squat/Dynamic Clean

Warm up: Team 2000m row

Front squat 80%x3 85%x3 90%x3 255/275/285

WOD:
Amrap in 10 min
3 Power cleans @ 55% 1RM 155
1 round of Cindy(5 pullups, 10 Push ups, 15 Air squats)

10 rounds + 1 Clean

Cashout: 2x Max L-sit

Training

9/4/2011

Max effort snatch/Dynamic Snatch Balance
Burgener warm up x3
Snatch Balance 3x2 95lbs (Speed and technique)

Squat snatch 80%x3 85%x3 90%x3 155/165/175
Missed my third rep at 175. I was trying to string all three reps together.

WOD:
"Amanda"
9-7-5
Muscle up
squat snatch 135

Time: 5:29

*Really tough workout. Shoulders are pretty toast but it was actually really hard on my lungs. I was glad to finally get this workout under my belt. What was even more cool was I got to do it with alot of the other crew. Thanks Ben, Kyle, Amanda, and Nick for the fun!

Training

9/3/2010

1.5 mile bike to gym

1 min on/1 min off for ten min
30 kb swings 53lb

Any round I didn't get 30 swings I counted it as a 1000 m row penalty.

Ended up rowing 2000m

1.5 mile back home

Traning

9-2-2010

After coming off a full day of rest I was actually really sore from wednesday. Also, I had taken a full week of before this week so getting my body back into it was rough. I had a pretty good training session besides hating me some Handstand push ups!

Max effort deadlift/Dynamic Push Jerk

Deadlift 75%x5 80%x5 85%x5 345/365/385
Deadlift 3x10 225/245/255

WOD:
100 double unders
then
5 rounds
5 Push Jerks 145
7 Handstand push up
9 Chest to bar pull ups

Time: 10:52

Heart Check up

I feel I and we have been in a season of God really examining our hearts. He is checking our attitudes, our motives, our desires good or bad. (Proverbs 21:2) God wants the center of our hearts and the Holy Spirit wants to engulf every area of our lives. Bottom line is we have to get lined up with God’s will. Is this hard and a constant struggle for you too? I think it is for me because I constant think about what I want to do in life and where I want to be and how successful and satisfied I want to be.  Is it bad to think about success and all these good things? No, I don’t think so, but if it’s squeezing out the presence of God in my life because my focus stays on it then yes. God does want us to be successful (Jeremiah 29:11), but He wants more for our hearts to be in line and right with Him because the scripture tell us apart from God we can do nothing, but through Christ I can do all things. So, if you feel like you are going against the grain or your confused about where you are going or about what God wants you to do, stop and get at the feet of God and let Him purify your heart today. We got to get to a place in our hearts of fully trusting God with our lives because He is the great ‘I am”. He is our provider and I believe we are at a place of Him wanting to show us that.

Training

8/31/2010

8 rounds
40 yard sprint
30 second rest/last round one min rest

Then 10 min AMRAP
5 kb snatch Left arm
5 kb snatch right arm
5 burpee pull up

9 rounds, 6 snatches

cashout:
8 rounds
40 yard sprint
30 second rest

3x
20 hollow rocks
20 leg raises

Training

8/30/2010

Max effort Front squat/cleans

75%x5 80%x5 85%x5 weight was 235/255/265

Today I put the max effort cleans in a WOD:

10 min AMRAP
5 ring dips
10 Hang Power Clean 135

Completed 9 rounds

cashout: 20 tire flips

At home workout:
Run a 5k

Traning Blog

Well I've been away from my blog from sometime now, and had the idea I needed to get back to it. I decided to start doing a training blog to monitor my crossfit training, some life training, and some at home workouts for anyone who is interested. Hopefully I can put on some cool videos to help motivate and help others improve on their life and training. I just got back from a vacation and before I went I had logged a good 8 weeks of training. After regionals I am dedicated to sticking to a pretty strict strength program while keeping up my conditioning and crossfit wods(workout of the day) Today was day one back on getting after it for the 2012 competition.

Monday 8/29/2010

6:30am

5 rounds
5 power cleans 185
20 double unders

Time: 4:34

1:00pm
Max effort snatch/Dynamic OH squat

Squat snatch
75%x5 80%x5 85%x5 working out a max of 190 so weights were 135/145/155
Power snatch 3x10 55% 1RM 95/105/105
OH squat 5x2 I used bands and kbs for stabilization. For dynamic movements need to be fast and explosive

At home workout:
5 rounds
20 air squats
20 push ups

Today was my first day back, so it was a little tough getting back into the swing of things. I am looking forward to the new cycle of training. I have alot more olympic lifting going on which is a weakness of mine so it should be fun.

Experience at Regionals

My experience this year at regionals I would have to say was pretty good.  I ended up 23rd among some amazing athletes. Going into regionals I had alot of self doubt and a lack of confidence not knowing what was going to happen because I felt under trained and a lack of strength. I believe that the Lord had me right where He wanted me. This year He really showed me that I can do nothing in my own strength. Growing up I never really had to rely on the Lord. I just used my natrual abilities in sports and I achieved some great things. With CrossFit I have really had to rely on Him because there always seems to be some kind of weakness exploided. Thats why I love it. Because it leads me to wanting more, and takes me to a place of bettering myself as a man, and athlete. It will bring you to such a place of weakness you really get to find out what your all about. In those moments is when I become closer to God, because they are when Im most weak and vunerable. Those moments I learn what it takes to be a champion. Although Im not there yet, I will never give up on myself because I know there is something so much bigger and greater living and thriving inside. With all that said I look forward to training for 2012 on purpose. That purpose is be the best I can be, grow closer to God, and learn more about who I am. Most important I just want to live on purpose and become a greater man, husband, son, and friend. CrossFit is just a tool I use to push myself to be great. I know that championships and medals fade away but who we are last forever. I want to leave this earth knowing I never gave up, and gave it all that I could to be great, and hopefully along the way I get to help and show others they can do the same. So heres to next year...

But those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.” Isaiah 40:31

But blessed is the one who trusts in the LORD, whose confidence is in him. Jeremiah 17:7

All good athletes train hard. They do it for a gold medal that tarnishes and fades. You're after one that's gold eternally.I don't know about you, but I'm running hard for the finish line. I'm giving it everything I've got. No sloppy living for me! 1 Corinthians 9:25-26

 

CrossFit Football nutrition

Performance Nutrition is critical for success on the field and long term health.

Making progress on the field and in the weight room starts with proper nutrition. The key to gaining muscle, increased strength, and overall health come from paying attention to what you put in your body. The problem most people, athletes included, have is that the popular nutritional culture in this country is far from ideal. We have 16-year-old kids weighing over 300 lbs. because they believe this gives them a chance to attain a scholarship or play on Sundays. This is not a path to the NCAA or NFL; it is a path to obesity and illness. Being overweight is a problem and it doesn't matter if the athlete is a football player or not. Eating everything to put on size is not the answer. Don't power down junk food just to gain size, because the size you will gain isn't good weight. It is fat; it's useless, it will slow you down on the field, and will decrease performance and overall health

Although absolute size and strength are vital, better body composition means a more powerful athlete.

Recovery and muscle gains cannot happen with poor nutrition.

The eating habits we establish remain with us throughout life. It is very hard to eat one way while playing football and expect to change the diet after a football career is over. Good habits are formed while the discipline of training hard develops too.

Remember: what you don't know can hurt you. In this country the American Dietetics Association recommends a high-carb, low fat, grain based diet. This is a pro-inflammatory diet, counterproductive for muscle growth, recovery and performance.

Grains cause stomach problems for some people and play havoc on your body's chemistry. Removing gluten improves digestion and improves recovery.

We are finding that a Junk Food diet causes even more problems than the ADA Diet.  This is where an athlete consumes garbage calories with no nutritive value. This leads to decreased performance and excess body fat.

Is there a better way? Yes. CrossFit Football Nutrition.

The CrossFit Football Diet plus Dairy: the simplicity of the diet blends optimum performance and health. We can’t say it any simpler than this…Eat meat, fish, seafood, eggs, vegetables, roots, tubers, bulbs, herbs and spices as well as animal fats, olives & olive oil, coconut and dairy.

The goal is to consume 1 gram of protein per lb. of body weight. The way to maximize muscle growth is to provide the body with adequate protein for growth and recovery, hormonal control for better body composition…and improved growth and recovery!

One gallon of whole Milk contains 2400 calories. This is an excellent source of proteins, carbohydrates and fat. Dense calorie sources are a must, like whole milk and meats.

There is growth potential beyond calories by consuming whole milk. Increased IGF, hGH, insulin, testosterone come from drinking whole milk. These are all potent growth promoters. Whey Protein acts similar to milk. It is a fast acting protein and a good supplement when trying to achieve 1 gram of protein per lb. of bodyweight.

For most Football players there is no calorie restriction. 4 to 6 meals per day is the goal.

Post workout or practice meals should contain proteins and carbohydrates. Whole milk and whey protein are ideal and a non-insulin mediated glucose transport takes place. So take advantage of growth and recovery potential post-workout by making sure to eat a protein and carbohydrate meal with 1 hour of working out.

"Take what's yours"

Have you ever felt like you have been stolen from? Or like something is yours and then it's gone? I know in my life I feel like sometimes I missed out, or fell short of something that was mine. I also know I serve a challanging God is who always nudging me and pushing me towards my destiny. This year specially I have been feeling the Lord push at me, sometimes to even making me angry and frustrated. But I am always thankful that He doesn't give up on me because He must see something I don't. I am on a mission to seeing what He see's and taking whats mine. I was walking through the gym today and I heard "take whats yours." I am tired of the devil stealing from me and my destiny, but also thankful the Lord allows it to wake me up. I pray God keeps pushing me towards my passion and my destiny. So, if this is you too hold on. God is trying to get you to your next place. Each road is a road toward our desiny. We must not stop when the devil steals from us because God gives life and life in abundance. We must TAKE whats ours and proclaim what is ours. Even out loud! So right now in Jesus name I say that whatever the devil has stolen from me and my family I say you have to pay it back. I pray Lord you give us a passion for you and your dreams for us and that we may be filled with your spirit and your strength to take whats ours. And when things get hard you would keep pushing us forward and give us understanding that you are building us up to recieve what you have. Let's take whats ours! Search out your passion and where you are called to be. God show us. Lead us. We come to you for guidance.

The thief’s purpose is to steal and kill and destroy. My purpose is to give them a rich and satisfying life. John 10:10

Don't hate on my song. lol

"Positive thinking"

Raise your hand if you have been thinking negatively this week.(My hand is up too). Did you know that God showed us long ago to be careful how we think because our life is shaped by our thoughts? That means the way we think determines our emotions and our emotions determine our actions. Our words and thoughts can determine our destiny also. We have got to start taking negative thoughts captive and reversing it to positive thinking. Lets be realistic here though. I know I myself can be pretty optimistic, so let's try to think realistically with positive thoughts. What lately has been something negative creep into your mind? Doubt? fear? worry? Those are three things I know I struggle with. You know another thing I struggle with? Discouragement. Why? Because I sometimes allow these thoughts to creep into my mind and then it gets into my emotions so then I suddenly get hit with discouragement! So I am going to challenge myself to begin to take every thought captive and think positive. No matter the circumstance we are in, good or bad the word of God says No weapon formed against you shall prosper(Isaiah 57:17) The only weapon that can prosper into our lives are negative thoughts and words. It also says we will stay in CONSTANT peace who's mind is stayed on God.(Isaiah 26:3) To finish Proverbs 4:23 says, "Be care how you think: your life is shaped by your thoughts.

So the challenge today is no matter the circumstance lets try to think straight keeping our thoughts and mind of Christ!

Faith Goals

Time to build our FAITH.
List three things you want to let God help you build your faith
1.
2
3
Then write out a plan for all three.
Also, list three long term goals.
1.
2
3.
Let the journey begin.

"Don't wear out your welcome"

Have you not heard it ever since you were young. "Don't wear out your welcome." When I was young I never really understood what that meant. Who wants to back off of doing something they love and enjoy right? And who in their right mind would get tired of hanging out with me? Joke. Well ever since I injured my back I have had to take some time off of training and getting ready for regionals. Oh crap how do you not train and be ready for something so intense. When you find the answer let me know. All I can think of is the strength of my savior, which I'm going to need indeed. Anyways, back to don't wear out your welcome. When you don't get to do something you enjoy for awhile you actually start to miss it, and wish you could be doing it. The same is with me about crossfit. When doing it all the time I actually want to get away from it and take some time off so I don't become consumed by it or in my case become injured and "wear out my welcome." So, I actually got to get back into some training this week. I wasn't really planning on doing to much since I just got back into the gym. I was just going to do a couple 1000m runs trying to get prepared for the first workout which is 1000m, 30 handstand push ups, 1000m row. As I got done with my 1000m run I kinda staggered into the crossfit room and got a burst of energy to keep moving and moving fast. I flipped up onto the wall and busted out my 30 handstand push ups flipped back down grabbed a rower and rowed hard for 1000m. I dont know what my time was, but I felt good. When I got done with my endorfine release I entered into a moment with the Lord and thanked him for blessing me and allowing me to workout. We both know how much I enjoy the exliterating feeling I get during and after I workout. I never really thought how blessed we are to actually have the bodies to do such things. When we get consumed with something we sometimes forget that its God allowing it and its actually a gift we get to use and enjoy. It says all gifts come from heaven and I myself need to realize that more often. After I sat there I heard, "don't wear out your welcome." Again I knew that was the Lord telling me don't get so consumed with things, specially crossfit. Take time away from it, and spend more time with me is what I felt the Lord saying. Once we take time off of things we enjoy and put that time into knowing Jesus we will actually enjoy the things we think we love. As your mom or dad once said, "don't wear out your welcome."

"Your time is coming"

This morning I had a little down time so I took off to Academy thinking I might go buy a shirt for work. I looked around then figured I dont really need a shirt so I left. I wanted to stop by a gas station to get some razors to keep at work to stay fresh and clean. As I pulled in it dawned on me I didn't have my wallet. I asked the Lord what the heck! Knowing He gave me the idea to pull into the gas station to show me I didn't have my wallet I thought I'm glad I knew then because I wouldn't of noticed tell later in the day. So I embarked back to Academy in conversation with the Lord asking Him what are you teaching me in this, because He has really been teaching me so much lately. I have been injured and haven't been able to train for regionals which has been a discouragement to me. There are a couple other things but we will keep it at that. Anyway I walked back into Academy and the first thing that caught my eye was a shirt that had written on it "Your time is coming". I knew instantly that was a message from the Lord about all I was going through. I also knew thats why the whole turn of events happend. Thank you God that you speak in the small things when we have our ears and eyes open to you. What is God allowing in your life today to get you attention and dependance on Him?

Spiritual WOD

Commit this scripture to memory:

For where your treasure is, there your heart will be also. Matthew 6:21

Your treasures are stored up in heaven with God. Seek after HIM and he will give you the desires of your heart.

How to be content in any situation

Contentment...What a hard thing. Well this morning I woke up early to be with the Lord and seek to know Him and His plan for me. For some reason the fact of knowing what He has has sometimes scared me because I know in my heart it might call for me to give something up. Maybe everything. Who in their right mind ever wants to give something up they love and desire to do? Well anyone who commits their lives to Jesus Christ. I have given him my life, and trying to continuley give him ever piece of my heart he wants. My prayer is to be committed to the Lord and to whatever He wants me to do. Is it hard at times? Heck yeah. Does it cause pain? Does it cause discouragement? You bet, but I believe only for a moment. I am natrually selfish and I think everyone is if they are honest with themselves, and sometimes we dont want to give up things. I believe the Lord works all things together for the good of those who love Him, and I sure love Jesus. Everything that is going on with us is most of the time a mystery that only God the Father knows. Thats why its hard to be content in situations because we don't know the outcome. This is all coming from just sitting this morning and thinking to myself that there is a great chance I wont be able to compete at regionals this year because of a back problem. God knows I want to go because I enjoy pushing my limits and competing against myself and other athletes. Its hard to swallow that I might not go but I know God is teaching me something in this. I know there is a time and a season for everything. I believe God teaches us in things we enjoy doing. Sometimes good, and sometimes bad. We must learn to be content in any situation and know God has a plan for us. No matter what keep your eyes on God for He is our protector. No matter how hard your circumstance is and even if you dont want to talk to God about it. Do it.

Yet true godliness with contentment is itself great wealth. 1 Timothy 6:6

Know these things:
1. Conditions are always changing, therefore I must obviously not be dependent upon conditions.
2. What matters supremely and vitally is my soul and my relationship to God--that is the first thing.
3. God is concerned about me as my Father, and nothing happens to me apart from God. Even the very hairs of my head are all numbered. I must never forget that.
4. God's will and God's ways are a great mystery, but I know that whatever He wills or permits is of necessity for my good.
5. Every situation in life is the unfolding of some manifestation of God's love and goodness. Therefore my business is to look for this peculiar manifestation of God's goodness and kindness and to be prepared for surprises and blessings because 'His ways are not my ways, neither His thoughts my thoughts.'
6. I must regard circumstances and conditions, not in and of themselves therefore, but as a part of God's dealings with me in the work of perfecting my soul and bringing me to final perfection.
7. Whatever my conditions may be at this present moment they are only temporary, they are only passing, and they can never rob me of the joy and the glory that ultimately await me with Christ.

Regionals

So the workouts are out for regionals and of course they look "Nasty" as Ben would say. But what in life that has any worth is easy? Anything that doesn't push me past my limits I have come to the conclusion I will do it in my own strength. I enjoy getting to compete in CrossFit because I always have to rely on God to help me through. My heart desires is to compete and do well while glorifying Jesus Christ. I want to push my limits this year at regionals and see what happens. I'm going to go into it this year with a no limits attitude. Putting it all on the line and seeing what happens. Philippians 4:13 says I can do all things through Christ who strengthens me. This year I'm taking that scripture to heart and action. I just pray that God gives me strength to push and go beyond my limits and that He will be glorified. It will definitely have to be him because I have been held back in my training with a back problem. A blessing in disguise? I sure hope so!! No matter what I want to go into it with a "No Limits Performance". Bottom line is even if I cant I pray God to use it. I got awesome people around me which makes for a fun time.

Finding your purpose

Here recently the Lord has been pushing me towards something. I'm blindly making baby steps towards a plan Hes got but still with some hesitation. Its always been a struggle for me to "walk by faith" into the unknown. Why might you ask? Well fear of the unknown, fear of giving up my so called agenda, my plans I try to make for myself, and fear of rejection and failure. God has something bigger than ourselves planned for eachone of us. Its called our mission. We all have a place of ministry in the body of Christ, but God gives specific unique missions for each person. So if you have been in a place that God is shaping you and building your character keep allowing him to nudge you. He is releasing missions right now, and He is trying to get us to place of an open heart, spirit, mind, and will so we might go to new heights.

Here is a cool way to find more about what your mission might be. Its your SHAPE.

Spiritual gifts
Hearts desires
Abilities
Personality
Experience

Somwhere lying in who God shaped you to be is where your mission is.

For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago. Ephesians 2:10

Then he said to the crowd, “If any of you wants to be my follower, you must turn from your selfish ways, take up your cross daily, and follow me. If you try to hang on to your life, you will lose it. But if you give up your life for my sake, you will save it.  Luke 9:23-24

Wrestling with the All Mighty

In these past months does it feel you have been wrestling with God about something? I know in my walk with the Lord here lately I have felt a struggle. A struggle to live in peace, in faith, and mainly trust. I have had a hesitation in my relationship with God. Even at times scared to pray the prayer of surrender, and say Lord here I am, do as you will. Although He will do what He needs to do anyway because I am his son. I get scared of what the Father might do or take away from me once let go, but why would I when Jeremiah 29:11 says different? It all comes down to trusting my father and walking by faith. Last night I came to the story of Jacob and felt like myself and maybe the body of Christ was in a place of wrestling with God. I have been trying to train for regionals, but have had a constant back problem causing me to back off. Also having to constantly seek the Lord. It reminded me when Jacob wrestled with God to recieve his blessing. God threw his hip out of joint. God did this so that Jacob would always have to lean and rely on God. So while we wrestle with God we might come out injured but God is a redeemer, and a healer, and a deliverer, and we must constantly lean on him. I know from experince because God pulled me out of a drug addiction and delivered me instantly. Jacob was wrestling with God for a spiritual blessing. I have been really struggling with God to recieve a peace that surpasses all understanding, more of his love, a deeper understanding, and a deeper walk with Him. In my core I want His living presence in my life at all times. We have to be willing to wrestle God for our spiritual blessing! So, if you have been feeling you have been going at it with God keep fighting. Dont give up because God loves a good tangle. We have to meet go ONE on ONE. Thats when he truly changes us from the inside out. From the secret place.


Jacob had to meet God. He had to be changed in his inner
man. That night he slept in the camp. But in the middle of the night,
he got up and moved his family across the river. He also sent all of
his possessions across. That night, Jacob remained alone. He was
without his family and without his worldly possessions. Everyone must
meet God alone. We cannot depend on anyone or anything.
That night Jacob wrestled with God. He would not give up. Even when
his hip was thrown out of joint, he held on. He said, "I will not let
go until you bless me." Jacob had everything. What blessing could he
want? He wanted peace. He wanted freedom from fear. He wanted a
spiritual blessing.

Toward the end of his life, Jacob confessed that man's life is a
pilgrimage (47:9) This is a precious truth. Even though we work hard
and live well, we must not forget that man's life is a pilgrimage. We
must also remember that we need God's blessing. No matter how hard we
work, without God's blessing our lives are empty and miserable. Jacob
knew that though he had worked hard, he had succeeded because of God's
blessing. Now he wanted a spiritual blessing. He wanted God's living
presence in his life. He wanted to be a spiritual man.

My prayer: God we want your living presence in our lives. Help us come to a deeper place with you and be freed from fear.Give us strength and peace that surpasses all understing. Set us on a firm foundation and build our faith so we may be unshakable. Help us run and not grow weary because you say we will reap a harvest in due time. Thank you God for pursuing us violently. Thank you for your grace and patience. In Jesus name. Amen.

Avoiding Injury while going heavy

So while training for crossfit this year Ive had a goal in my strength training. While trying to get a stronger back squat I went a month going heavy. Without really thinking about the intensity I was getting stronger and working my way to a 405lb squat and I had PRd my front squat at 335lbs. All was going well and then my back suffered some kind of injury which I'm still not sure what the problem is. I am going to get it checked soon because it has held me back training for regionals. While researching strength training and intensity I came across something that made a light bulb go off in my head.  Zatorsky states, “If an athlete trains a certain lift above 90% for more than 3 weeks they will experience a negative training effect.” Well there we go. You would think I would of known this but sometimes athletes have to learn the hard way.

Key point: A lifter should change the training stimulus of key movements every 1-3 weeks to avoid accommodation. Thus allowing the athlete to train with constant near max intensity week in and week out. By changing the movements or bar a lifter can continue to get stronger over a long period of time.

Intensity vs Effort

From time to time, we here at TTMJ receive tongue-in-check questions, while most are easy to dismiss, sometimes they are thought provoking.

I received one recently, asking if I thought constantly varied functional movements performed at high intensity was a solid programming philosophy.
Yes, without a doubt.
When you hear the phrase spoken, visions of athletes huddled together in a garage or dingy warehouse doing pull ups comes to mind. This phrase comes directly from the CrossFit playbook, as CrossFit teaches functional movements and increased work capacity over unknown times and unknown circumstances.
But lets take a step back and examine this.
To me, the term “constantly varied” refers to a conjugated method of training. Zatorsky states, “If an athlete trains a certain lift above 90% for more than 3 weeks they will experience a negative training effect.” To combat these effects, Louie Simmons uses the conjugated method outlined by Zatorsky in Science and Practice of Strength Training, where a lifter will change the training stimulus of key movements every 1-3 weeks to avoid accommodation. Thus allowing the athlete to train with constant near max intensity week in and week out. By changing the movements or bar a lifter can continue to get stronger over a long period of time.
Westside lifters will rotate max effort, or 1 RM, movements every week. Rotating between various squats and presses with various bars to various box heights and boards. They pull sumo and conventional deadlifts and do countless types of good mornings. On their speed days they will change the accommodating resistance, bars and box heights. This is all done to avoid accommodation by the body.
Olympic lifters will use the same method by varying their cleans, snatches and pulls from the floor, below the knees, the high hang at various percentages and rep maxes. They will perform partial lifts from boxes of every height; do full lifts, power and partial versions. They will use many types of squats and step-ups to avoid accommodation.
In contrast, much of the training we see in functional fitness is a concurrent method of training, where all the abilities are developed in a given time period. A system where strength and endurance are trained simultaneously.
I hate the term “functional movement,” it reminds me someone talking to a farmer at the turn of the century about organic foods. The only term more abused via cyber training gurus is the term “core.”
What is a “functional movement?”
For most, a functional movement boils down to anything not machine based. However, I find exceptions to this rule everywhere.
Is the WSB Reverse Hyper Machine a “functional movement?”
Is the Versa Climber or C2 Rower a “functional movement?”
Yes. The only people that would say no have probably never used a Reverse Hyper and surely have never suffered the effects of a Versa Climber or a C2.
And lastly, “performed at high intensity”. When 99% of the population hears the word intensity they think of an NFL football player lining up on the goal line or a girl grunting during a backhand on match point at Wimbledon. In functional fitness community, intensity is related to the speed and effort in which the workout is performed. This helps to support the CF definition of fitness, “Increased work capacity of broad time and modal domains.”
In contrast, when I hear the term intensity, I think of heavy weights, and more specifically, rep maxes. A repetition maximum or RM, is the most weight you can lift for a defined number of exercise movements. A 1 RM, for example, is the heaviest weight you can lift for a single maximum effort. A 5 RM would be the heaviest weight that can be lifted for 5 reps.
A 10 RM would be the heaviest weight you could lift for 10 consecutive exercise repetitions. And if after the set you could do another rep max matching the weight and reps, then it was not a rep max. A rep max is one set and done.
Zatorksky describes high intensity as being any lift over 90% of your 1 RM. If you head to the gym to perform a 2 RM at 95+% of your 1 RM back squat you are training a functional movement at high intensity. If you come back next week and perform a 1 RM at 97.5-105% of your single rep max in the front squat, you are performing a constantly varied functional movement done at high intensity.
In contrast, if you are head the gym and load up 35% of your 1 RM snatch and perform 100 reps as fast as possible no matter how fast you go, this is not training with high intensity. This is just doing a ton of low intensity volume as fast as you can. The attempt to decrease time domains with high speed, low intensity, high volume training to failure lives in the land of muscular endurance. Strength and power reside on the other side of the spectrum with speed, heavy weights and low volume.
Don’t confuse high effort with high intensity.

Spiritual WOD

We are constantly being dicsiplined by our Father because He loves us so much. This week stop and ask Him where in your walk He wants to help dicsipline you. Do it knowing that it will grow you so much closer to Him and that He will get the glory in all you do.

My prayer:
Father, this week help us grow closer to you. Help us trust you in every area of our walk. Help us grow and mature in wisdom and in love. Show us places where you want to help us so that we may glorify you in all we do. Above all strengthen our spirits and release boldness and courage in us. In Jesus name. Amen.


So whether you eat or drink or whatever you do, do it all for the glory of God. 1 Corinthians 10:31

At the time, discipline isn't much fun. It always feels like it's going against the grain. Later, of course, it pays off handsomely, for it's the well-trained who find themselves mature in their relationship with God. Hebrews 12:11 The Message

What is CrossFit football?

CrossFit Football is a strength and conditioning program designed for football players and participants in contact sports.

We use organic functional movements performed at high intensity to simulate the demands placed on an athlete during a football game. Football is a game of seconds and inches. CrossFit Football knows the demands placed on players during the game and the distances they will have to travel. With this in mind, we can replicate the stresses and situations a player will face on the field. By combining high intensity movements with a comprehensive strength and speed program, the result is a training program that is unparalleled in the industry.
How do we know CrossFit Football's programming works? Because it has been designed by NFL players and some of the top coaches in the world. Not only has it been created by top athletes, but it has been used to compete at the highest levels of professional sports. The utility of this program is not theoretical; it has not been designed by someone that thinks it might work, but by athletes and coaches that have dominated at the highest levels of competitive athletics.
The CrossFit Football program is designed to work for all players regardless of age or experience. The loads, distances, times, intensity, and programming can be scaled, and the program has been designed to meet the needs of athletes at all levels of training advancement.
Every football player needs to be strong in mind, heart and body. He needs to be fast and explosive. He needs to be able to perform when tired and exhausted. This applies to NFL players the same as it applies to Pop Warner.
CrossFit Football meets these needs, for all players.

Preparing for Regionals

Coming out of sectionals and sitting in 38th place my mind is telling me I need to keep working hard, keep lifting heavy weights, get faster, more mobile, better skilled, and better mentally prepared at the challange ahead. I have a desire to be at the top as any other athlete who enjoys to compete. But is this the year or not is what rolls through my head. Am I even good enough to compete with those top guys? They are so dang strong and fast. While all this goes through my head my lower back is in pain. Again is this your will for me God? With the negitive thoughts I have to slow down and say I trust you Lord. I have to set fear aside and believe in my Father that He makes no mistakes. He knows whats best for me, and to get where I am going I have to learn what He is teaching me in the now. Of course I want to be going all out in training and getting better, but what if I have this injury because God has something for me to do so much bigger? He has something to tell me that could change my life and others. One thing I know He is talking to me clearly about is balance, and serving Him above all things. I know in my heart I am gifted at what I do, and I want to use my God given abilities to pursue competetion in crossfit. I can't forget that He wants to use them for His glory and for serving others. Maybe this injury is to get my attention on what really matters which isnt myself. I believe if Im serving God and others my dreams and desires to compete at crossfit will just come natrually. So Lord here I am. I am yours. I trust you. As scary as that may be. God never makes a mistake.

Luke 9:23-25

Then he told them what they could expect for themselves: "Anyone who intends to come with me has to let me lead. You're not in the driver's seat—I am. Don't run from suffering; embrace it. Follow me and I'll show you how. Self-help is no help at all. Self-sacrifice is the way, my way, to finding yourself, your true self. What good would it do to get everything you want and lose you, the real you?

Want to run fast?

Today some of my clients ended with some sprints. I said go and saw low kness, slow striking feet, short arm pumps, and slow running. When they got back I gave them a couple cues as knees up and out, pull the earth beneath you, and punch and hammer for the arms. The second one I saw speed. It got me thinking...God has created our bodies to adapt and do amazing things. We are all capable of being fast. I use these simple sprint mechanics in Crossfit football. So if you are looking to get faster, stronger, and be a more powerful athlete, come see me. We are doing things right at Premier Fitness. 



Heres some motivation to run perfect and FAST!!

Spiritual WOD

Pride vs Humility

Whats one area of your walk with God do you need to practice humility?

Anywhere in your christian life where you feel defeat, Christ is not Lord. Ask God today what area you need to let him become Lord and watch Him change your situation.

But he gives us even more grace to stand against such evil desires. As the Scriptures say, “God opposes the proud but favors the humble.” James 4:6

Pride ends in humiliation, while humility brings honor. Proverbs 29:23

”Teamwork: Simply stated, it is less me and more we.”

”Coming together is a beginning.
Keeping together is progress.
Working together is success.”
- Henry Ford

Hannah, Rachel, Me, Courtney, Zack

Courtney doing sprints

Zack after the workout. Hard work pays off.

May the God of endurance and encouragement grant you to live in such harmony with one another, in accord with Christ Jesus, that together you may with one voice glorify the God and Father of our Lord Jesus Christ. Romans 15:5-6

Crossfit football WOD

5 rounds
3 deadlifts 315#
1 40 yard farmer carry
2 5-10-15 suicide sprints
Rest 90 seconds

Eat more root vegestables

Nutrition

Most root vegetables are high in complex carbohydrates, which break down into sugar in your body to give you energy and the ability to function properly. They are also high in fiber and phytonutrients, and normally are low in fat as well as in calories. Additionally, they are generally high in vitamin C, beta-carotene, and contain essential minerals such as potassium, phosphorous, magnesium and small amounts of iron.

Health Benefits

There are many health benefits to eating root vegetables. They will not only improve your physical well being, but improve your mental health as well. This is due to their high amounts of antioxidants which help to remove harmful free radicals and toxins from the body. Free radicals and toxins can leave you feeling sick–physically, emotionally and mentally.
Vegetables such as carrots, sweet potatoes, swede and turnips contain significant amounts of vitamin C and beta-carotene, which help to clean the blood and prevent high blood pressure, heart disease and stroke.
The beta-carotene convert into vitamin A, which is essential for the eyes to help them adjust from bright light to a dimmer light and vice versa. Additionally, beta-carotene can help prevent cataracts which can affect the eyes. Beta-carotene can also help prevent cancer, as research has shown that a deficiency in beta-carotene can double your risk of developing cancer.
Onions and garlic are very good for the heart. They prevent blood from clotting, and help to lower cholesterol and blood pressure. Adding these to your diet can help to prevent heart disease and stroke. In addition, they can also help to protect you against cancers, and build up your immune system so that you do not have to worry about getting sick with the common cold or flu.
Another great health benefit of eating root vegetables is that they can help you to lose unwanted weight. The high amounts of nutrients and soluble fiber will help satisfy your cravings for junk foods. And those cravings can make it nearly impossible to lose excess weight. The fiber also helps your digestive system and cleans it out to increase your energy levels.

Spiritual WOD

Jesus Christ was a servant. Think of one thing you can do today to brighten someones day by serving them. Be a generous giver! God so loved the world that he GAVE.

For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. John 3:16

Verse to memorize this week.
Let love and faithfulness never leave you; bind them around your neck, write them on the tablet of your heart. Proverbs 3:3
What a challanging verse!

Spiritual WOD

Spend some time to meditate on what God has done for you in your life. Thank him for all he has done and even all he hasnt. Sometimes we get caught up in the business of our lives when our Father just wants our attention. His plan for you is one of a kind. Thank him for it.

For I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope. Jeremiah 29:11

Spiritual WOD(workout of the day)

Take one scripture this week and memorize it. There is nothing like applying Gods word to your life. James 1:22-25 days " Do not merely listen to the word, and so deceive yourselves. Do what it says. ²³ Anyone who listens to the word but does not do what it says is like someone who looks at his face in a mirror ²⁴ and, after looking at himself, goes away and immediately forgets what he looks like. ²⁵ But whoever looks intently into the perfect law that gives freedom, and continues in it—not forgetting what they have heard, but doing it—they will be blessed in what they do."

If you need a scripture, here you go!
Have I not commanded you? Be strong and courageous. Do not be discouraged. Do not be afraid. The Lord your God is with you wherever you go. Joshua 1:9

What is Crossfit football?

CrossFit Football is a strength and conditioning program designed for football players and participants in contact sports.
We use organic functional movements performed at high intensity to simulate the demands placed on an athlete during a football game. Football is a game of seconds and inches. CrossFit Football knows the demands placed on players during the game and the distances they will have to travel. With this in mind, we can replicate the stresses and situations a player will face on the field. By combining high intensity movements with comprehensive strength and speed program, the result is a training program that is unparalleled in the industry.
How do we know CrossFit Football’s programming works? Because it has been designed by NFL players and some of the top coaches in the world. Not only has it been created by top athletes, but it has been used to compete at the highest levels of professional sports. The utility of this program is not theoretical; it has not been designed by someone that thinks it might work, but by athletes and coaches that have dominated at the highest levels of competitive athletics.
The CrossFit Football program is designed to work for all players regardless of age or experience. The loads, distances, times, intensity, and programming can be scaled, and the program has been designed to meet the needs of athletes at all levels of training advancement.
Every football player needs to be strong in mind, heart and body. He needs to be fast and explosive. He needs to be able to perform when tired and exhausted. This applies to NFL players the same as it applies to Pop Warner.
CrossFit Football meets these needs, for all players.
-Crossfit Power Performance

Coming soon to Tyler Tx. Classes will be held at Premier Crossfit. Classes will been in a private setting of 4-5 athletes so they recieve full attention for to improve.

For more information contact me:
Email: Jhillfitness11@yahoo.com
Phone: 9037801016

Reserve a spot now! Classes start June 6th

Athlete Rosston Thomas aka "RT"

Rosston is a football player from Carthage Tx. He is 12 years old and is an awesome athlete already at such a young age. We have been together for 5 months and his strength and endurance has increased significantly. I have been blessed to train someone who is so eager to learn with a hunger for success. I can't wait to see what his future holds. With his will to work, and his never give up attitude he will go as far as he wants. Thanks Rosston for always coming with an open mind and ready to train. Keep it up!



I asked Rosston what has crossfit done for you?

His responce:

Crossfit is not just a way of staying in shape and physically strengthening yourself it also is a way of strengthening yourself mentally. It makes you want to strive to achieve more than average goals and try to be the best that you can. After training in crossfit for about five months I have gained the self discipline and strength to reach goals that I couldnt have even imagined before. Instead of just sitting inside all day I want to get up and get outside and do something. Ive always been trying to do all the new things to stay in shape for sports or whatever Im doing but everytime I just get bored doing the same workout everyday. Crossfit is different, everytime I go to workout there ius something new I havent learned yet waiting for me.