WOD 8/27/11

100 Bdwgt Squats
100 Bdwgt push-ups (beginner= knees)
100 Full sit-ups (beginner= crunches)
100 pull-ups (beginner= inverted rows with rings/trx/bands)

**Post time in comments

"So, wether you eat or drink, or whatever you do, do all to the glory of God."
1 Corinthians 10:31

5/30/11

REST DAY

" May the Lord have his hand upon those who are serving our country over seas. May He also watch over their families and keep them save."

GWOD 5/29/11

walk/jog/run 3-5 miles

" The Spirit of the Lord is upon me, because the Lord has anointed me to bring good news to the poor; he has sent me to bind up the broken-hearted, to proclaim liberty to the captives, and the opening of the prison to those who are bound." Isaiah 61

GWOD 5/28/11

1:00 bdwgt squats
1:00 push-up
1:00 jump rope/side hops
1:00 pull-ups/rows
1:00 plank holds

Advanced- 5 rounds with 1 min break between rounds
Beginner- 3 rounds with 1:30 break

"If you are insulted for the name of Christ, you are blessed, because the Spirit of glory and of God rests upon you." 1 Peter 4:14

GWOD 5/27/11

1) TRX rows (switch grip)- 20
2) SB crunches + 2 sec hold- 20
3) TRX push-ups- 20
4) Side plank + hip-up- 10 each
5) TRX squats/single leg lunges(advanced)- 20 total
6) Ball slams- 20 total

Beginner: knees for push-ups, static hold side plank (25 sec each side), 10 lb ball slam
Adv: 20 lb ball slam

'Beloved, do not believe every spirit, but test the spirits to see whether they are from God; for many false prophets have gone out into the world." 1 John 4:1

GWOD 5/26/11

Stair/Hill/Mountain run (must be 20 min or longer)

"His divine power has given us everything needed for life and godliness, through the knowledge of him who called us by his own glory and goodness." 2 Peter 1:3

Rest Day

REST DAY

"Now who will harm you if you are eager to do what is good." 1 Peter 3:13

GWOD 5/24/11

walk/jog/sprint 1 mile
50 burpies
walk/jog/sprint 1 mile
50 burpies
walk/jog/sprint 1 mile
50 burpies

*Post time
Beginner: 20 burpies on bench

"Beloved, I urge you as aliens and exiles to abstain from the flesh that wage war against the soul." 1 Peter 2:11

GWOD 5/23/11

30 Squats
20 push-ups
10 sit-ups
5 pull-ups

* As many rounds as possible in 20 minutes

Beginner: 20, 10, 7, 5 (crunches)

"But you are a chosen race, a royal priesthood, a holy nation, God's own people, in order that you may proclaim the mighty acts of him who called you out of the darkness into his marvelous light." 1 Peter 2:9

Don't have time to work out and eat the right nutrients!!

TOUGH, THESE ARE NOT OUR BODIES. Our world depends on our service and we cannot do that sick and stressed to the max. Get your spine checked, eat well, move well, and think well.

5/22/11

Adv: 100 squats,100 pull-ups/rows,100 push-ups, 100 sit-ups
Intermediate: 75 each
Beginner: 50 each

*For time

"Be wise, my son, and make my heart glad, that I may answer him who is far away."
Proverbs 27:11

GWOD 5/21/11

3-5 mile walk, jog, run

Adv- run
Beginner- walk/jog intervals

"Who created the food pyramid and what evidence is it based on?" Comment

GWOD 5/20/11

1) Band core rotations- 20 each
2) Push-up/Pull-up combo- 10 each
3) Kettle bell 1 arm clean + press- 10 each
4) Burpie- 20
5) Walking lunge + balance- 10 each leg + 2 sec hold

5 Rounds with 1 min break between rounds
Adv- 5 rounds
Beginner- 3 rounds, bench burpie, and bdwgt squats instead of lunges

"If you had a plant that started wilting what is the first thing you would think of? What about if you had a friend who was sick? Comment !!!!

GWOD 5/19/11

3-5 mile walk/Jog/Run

Adv: Run for time
Beginner: walk/jog combo for time

"The one who comes from above is above all;the one who is of the earth belongs to the earth and speaks about earthly things. The one who comes from heaven is above all." John 3:31

GWOD 5/18/11

1) 1 arm kettle bell/DB overhead sit-ups- 10 reps each
2) TRX/stability ball knees to chest- 20 reps
3) Band core rotations- 20 each
4) 1 leg stork stance tricep kickback- 10 each leg
5) DB/band bicep curls- 20 reps

* repeat 5 rounds with 2 minute incline jog between rounds
Beginner: regular sit-ups, SB mountain climbers in place of knees to chest TRX

"For God so loved the world that he have his only Son, so that everyone who believes in him may not perish but may have eternal life." John 3:16

GWOD 5/17/11

1) SB 1 arm DB press- 10 each arm
2) TRX explosive push-ups (feet in)- 10
3) Kettle bell swing- 20
4) Single leg hops/Double leg hops- 10 each leg single then 10 double
5) 1 leg 1 arm balance pad shoulder I's,Y's,T's- 21 each arm

* 5 rounds for time
Beginner- 3 rounds, knees for explosive push-ups, step-ups (10 each leg) instead of hops

"For every high priest chosen from among men is appointed to act on behalf of men in relation to God, to offer gifts and sacrifices for sins." Hebrews 5:1

GWOD 5/16/11

1) Weighted Squat- 20 reps
2) SB/TRX hamstring hip-up- 20 reps
3) 1 arm DB overhead sit-up- 10 reps each
4) Pull-ups/Rows- 20 reps
5) Wrestling twists (TRX/Bands)- 20 reps

Beginner: body wgt squats, regular body wgt SB crunches

"I can do all things through Christ who strengthens me."

GWOD 5/15/11

Kennesaw Mountain for all you Georgia Folk
- Sprint to top of lookout (no more than 30 sec rest periods)

Others: Stairs/Hill/Mountain/stair climber for 30 minutes as hard as can go!!
Beginner: 20 minutes Stairs/Hill/Stair climber (good form)

"My people are destroyed for lack of knowledge; because you have rejected knowledge, I reject you from being a priest to me. And since you have forgotten the law of your God, I also will forget your children." Hosea 4:6

GWOD 5/14/11

5 pull-ups
7 push-ups
10 squats

* Every minute on the minute for 30 minutes
Beginner: 3,5,7 for 20 minutes, Rows not pull-ups, squat holding on to keep good squat form.

'But I say to you. Do not resist the one who is evil. But if anyone slaps you on the right cheek, turn to him the other also." Matthew 5:39

GWOD 5/13/11

REST DAY

"Now may the Lord of peace himself give you peace at all times in every way. The Lord be with you all." 2 Thessalonians 3:16

GWOD 5/12/11

1) Overhead MB/Plate lunge - 10 each leg
2) Turkish Get-ups- 3 each
3) Side Plank + hip-up- 10 each
4) SB seated alternating DB press- 10 each
5) Push-up/rows- 10 push-ups/10 rows/pull-ups

* as many rounds as possible in 30 minutes
Beginner: 20 minutes, Stability ball crunches (20) instead of turkish get-ups, regular lunges

"Show yourself in all respects to be a model of good works, and in your teaching show integrity, dignity, and sound speech that cannot be condemned, so that an opponentmay be put to shame, having nothing evil to say about us." Titus 2:7-8

GWOD 5/11/11

REST DAY

" For the time is coming when people will not put up with sound doctrine, but having itching ears, they will accumulate for themselves teachers to suit their own desires, and will turn away from listening to the truth and wander away to myths." 2 Timothy4:3-4

GWOD 5/10/11

21 DB front squat + press
21 pull-ups/Rows
15 DB front squat + press
15 pull-ups/Rows
9 DB front squat + press
9 pull-ups/Rows

Adv Men: 40lb DB with parallel squat
Adv Gals: 15lb DB with parallel squat
Beginner men: 15 lb DB with half box squat
Beginner Gals: 10 lb DB with half box squat

"As iron sharpens iron, so one man sharpens another." Proverbs 27:17

GWOD 5/9/11

100 burpies for time

Advanced: burpie + push-up+ jump
Beginner: Burpie on bench + jump

" Desire without knowledge is not good, and whoever makes haste with his feet misses his way." Proverbs 19:2

GWOD 5/8/11

1) 20 TRX/Band/DB rows
2) 20 TRX/DB/Body wgt press or push-up
3) 20 Band torso twists (10 each side)
4) 20 Lateral towel jumps
5) 20 sit-ups

Sprint/Jog 400 meters
*Repeat 5X

Beginner: 3 rounds and jog/walk 800 meters


"The words of the Lord are pure words, like silver refined in a furnace on the ground purified seven times." Psalm 12:6

GWOD 5/7/11

Run/Walk/Jog 3-5 miles

"Do your best to present yourself to God as one approved, a worker who has no need to be ashamed, rightly handling the word of truth. But avoid irreverent babble, for it will lead people into more and more ungodliness, and their talk will spread like gangrene." 2 Timothy 15-17

GWOD 5/6/11

100 lunges
Row 800 meters OR run/jog 1 mile
100 saw blades (plank postion rocking forward/backward on elbows) Up and back is 2 reps
Row 800 meters OR run/jog 1 mile
100 jump rope/lateral towel hops
Row 800 meters OR run/jog 1 mile
50 bicep curls/50 tricep dips

Complete for time

Beginner: 50 reps and 800 meter jog/walk

"He will guard the feet of His faithful ones, but the wicked shall be cut off in darkness, for not by might shall a man prevail." 1 Samuel 2:9

GWOD 5/5/11

1) wgt squat X 12-15 reps (deep)
2) Plank + DB row X 20
3) DB Clean + press X 20
4) TRX/regular bdwgt chest press X 20
5) MB slams X 20 reps

Repeat 5 rounds for time

Advanced- 20 lb ball slam and heavy squat
Beginner- 10lb ball slam and good bdwgt squats

"For behold, the day is coming, burning like an oven, when all the arrogant and all evildoers will be stubble. The day that is coming shall set them ablaze, says the Lord of hosts, so that it will leave them neither root nor branch." Malachi 4:1

5/4/11

REST DAY


"But be doers of the word, and not hearers only, deceiving yourselves." James 1:22

GWOD 5/3/11

Sprint 100 meters
50 Push-ups
Sprint 100 meters
50 Sit-up/crunches
Sprint 100 meters
25 bicep curls/25 tricep kickback (band or DB)

Advanced: 3 rounds for time
Intermediate: 3 rounds 30 reps
Beginner: 2 rounds 20 reps and walk/jog 400 meters

" The people who make a difference in this world commit to what could be before they know where the money is coming from." Andy Stanley

GWOD 4/2/11

1) Box step-up (low box for beginners and regular for advanced with wgt)- 30 sec each leg
2) Bdwgt dips- 1:00
3) 1 arm DB clean + overhead press- 30 sec each arm
4) TRX side plank (regular for beginners and on knees)- 30 sec each side
5) Superman + crunch- 30 sec each side

Advanced- 3 rounds with 1:00 min rest between rounds
beginner- 2 rounds with 2:00 min rest between rounds

"Do not neglect the gift you have, which was given you by prophecy when the council of elders laid their hands on you." 1 Timothy 4:14

GWOD 5/1/11

Run, bike, or swim 1min and sprint 20 sec for 20 minutes straight

* Beginner= 30 minute walk (2 min walk and 30 fast walk)

"Let each of you look not only to his own interests, but also to the interests of others."
Philippians 2:4

GWOD 4/30/11

5 pull-ups
7 push-ups
10 squats

* Every minute on the mintue for 30 minutes
* beginner= band rows and kneeling push-ups for 15 min

"For to me to live is Christ, and to die is gain." Philippians 1:21

What is a subluxation?

A subluxation is simply a seperation from wholeness. Our bodies, when put in the right environment are programmed to heal all by themselves. However, sometimes stress on the body is so great that we go into a sympathetic overload creating biochemical imbalance which can lead to increase cortisol levels, decreased metabolism, increased blood pressure, etc. The chiropractors role is to create balance between the sympathetic and parasympathetic nervous system which allows the body to function properly. This is done by very specific adjustments into the nervous system at the appropriate level and time in order to connect the pre-frontal cortex (higher learning center) of the brain to the rest of the body. When this is achieved the body can then heal from the inside out efficiently. God Bless!!

GWOD 4/29/11

CORE
1) Plank Holds (3 way)- 20 sec each
2) Superman back ext. + AB crunch- 30 sec each side
3) Seated core twists (hands to floor)- 1:00
4) 180 deg core rotation (push-up position)- 1:00
5) SB crunch + 2 sec hold at top- 1:00

* Repeat 2X
* Beginner: Cutt time in half, and knees for 180 deg core rotations and plank holds

"Vision is the art of seeing things invisible." Jonathan Swift
* Beginner

GWOD 4/28/11

40 bdwgt squats

30 push-ups

20 hammer curls

10 pull-ups /rows(band/DB)

* As many rounds as possible in 30 minutes

* Beginner= 20,15,10,5 (20 minutes)

"If our God is for us, who can be against us!!"

GWOD 4/27/11

20 min Hill/Stair Sprints (record total number of times completed)

* Beginner- walk stairs/hill and record total number of times completed

"And you shall love the Lord your God with all your soul and with all your mind and all your strength." Mark 12:30

GWOD 4/26/11

Sorry for last couple of days guys, been back home in the sticks with dial up e-net. Time to get back to business!!

1) DB 1 arm clean + press - 3 x 30sec (15 sec each arm)
2) DB plank rows- 3 x 30 sec
3) Explosive push-ups (knees if needed)- 3 x 30 sec
4) Mountain climbers- 3 x 30 sec
5) DB Turkish get-up- 3 x 30 sec (15 sec each arm)

" Though an army encamp against me, my heart shall not fear; though war against me, yet I will be confident." Psalm 27:3

4/20/11

REST DAY

"You have loved righteousness and hated wickedness; therefore God, your God, has anointed you with the oil of gladness beyond your companions." Hebrews 1:9

GWOD 4/19/11

Sprint/jog 100 meters
50 squats
Sprint/jog 100 meters
50 push-ups
Sprint/jog 100 meters
50 sit-ups
Sprint/jog 100 meters
50 back extensions

Intermediate- 30, Beginner- 20

" He humbled himself and became obedient to the point of death, even death on a cross." Philippians 2:8

GWOD 4/19/11

3-5 mile Walk/Jog/Run "For while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come." 1Timothy 4:8

GWOD 4/18/11

1)100 wall ball shots for time (20 lb medicine ball) Advanced- 100, Intermediate- 75, Beginner- 50 (10 lb ball) * Start about 1 foot from wall with MB at Chest height. Squat to parallel then explode upwards tossing the MB straight up hitting wall. Catch ball then repeat as fast as possible without breaking form. " Come to me, all who labor and are heavy laden, and I will give you rest." Matthew 11:28

GWOD 4/17/11

1) 50 sit-ups 2) 50 back-ext OR donkey kicks on stability ball 3) 50 towel side to side hops 4) 50 MB slams (overdead and explode to floor) 5) 50 jump ropes Advanced- 50 reps for 3 rounds, Intermediate- 30 reps for 3 rounds, Beginner- 20 reps for 2 rounds "Remember the Lord, who is great and awesome, and fight for your brothers, your sons, your daughters, your wives, and your homes." Nehemiah 4:14

GWOD 4/16/11

1) 100 squats 2) 100 pull-ups 3) 100 push-ups 4) 100 sit-ups Advanced- 100 Internediate-75 Beginner=50 "You make known to me the path of life; in your presence there is fullness of joy; at your right hand are pleasures forever more." Psalm 16:11

GWOD 4/15/11

1) 25 Lunges 2) 15 Handstand push-ups OR inverted push-ups with knees on bench 3) 10 turkish get-ups (5 each arm) Beginners (crunches) * As many rounds as possible in 25 minutes * Turkish get-ups- Lying supine holding DB with 1 arm. Get to your feet while keeping DB overhead with arm straight. Go back down to supine postion keeping DB overhead as well. " Behold, God is my helper; the Lord is the upholder of my life." Psalm 54:4

4/14/11

3-5 mile Run/Jog/Walk "And behold, I am coming soon. Blessed is the one who keeps the words of the prophecy of this book." Revelation 22:7

4/13/11

1) 5 pull-ups 2) 10 push-ups 3) 15 squats * Every minute on the minute for 30 minutes (advanced) Intermediate- 5 rows, 7 push-ups, 10 squats (20 min) Beginner- 5 rows (band), 7 push-ups (knees), 10 squats (15 min) " As iron sharpens iron, so one man sharpens another." Proverbs 27:17

GWOD 4/12/11

1) TRX/DB/Band rows X 20 reps 2) DB/Barbell deadlift X 20 reps 3) Band/DB I's,Y's,T's shoulder X21 reps 4) DB/Band bicep curls and tricep ext. X 10 ea 5) DB stability ball bench press X 20 reps 3-5 rounds with 1:00 rest in between "Do not be ashamed, then, of the testimony about our Lord or me his prisoner, but join with me in suffering for the gospel, relying on the power of God, who saved us and called us with a holy calling, not according to our works but according to his own purpose and grace." 1Timothy 1:8-9

GWOD 4/11/11

1) Walk/Jog/Run 1400 meters 50 squats 2) Walk/Jog/Run 1200 meters 50 push-ups 3) Walk/Jog/Run 800 meters 50 Rows/pull-ups 4) Walk/Jog/Run 400 meters 50 sit-ups/crunches Beginner=brisk walk Advanced= GET IT DONE "Those from among you shall build the old waste places; You shall raise up the foundations of many generations; And you shall be called the Repairer of the Breach, The Restorer of streets to dwell in." Isaiah 58:12

I can't squat cause my knees hurt!!!

If your doctor tells you not to squat due to pain in yopur knees then most likely you are squating wrong. A correct squat is the best exercise the human can do if done correctly. The squat utilizes core and larger stabilizing musculature needed to maintain proper function. When performing the squat you should focus on these key concepts. BOX SQUAT 1) Head up, chest out, feet slightly wider than shoulder width, toes pointed slightly outward. 2) Arms go out when going down to balance center of gravity 3) Wgt should be focused on heels 4) Knee should not be over the toes on the descend 5) Explode from sitting on parallel box position back to standing while bringing arms to side and squeezing the butt tilting the pelvis anterior.

GWOD 4/10/11

1) 25 squats (advanced get deep, beginner holding on to get parallel) 2) 15 push-ups (beginner on knees) 3) 10 pull-ups (beginner band or DB bentover rows) * As many rounds as possible in 20 minutes " And the revolters have gone deep into slaughter, but I will discipline all of them." Hosea 5:2

Did you know?

Eating fat is not bad for you and will not actually make you fat. Eating BAD fat that increases shelf life will make you fat because it coats the outer layer of the cell membrane not allowing nutrients to enter and exit the cell. If nutrients are not able to enter then cells die (cancer). Eating good fats like coconut oil, olive oil, etc combined with metabolic type exercise and a properly functioning nervous system will allow your body to burn fat and fight cellular toxicity.

GWOD 4/9/11

1) Walk/Jogg/Run 3-5 miles for time "For where your treasure is, there your heart will be also." Matthew 6:21

4/8/11

1) Bdwgt squats 2) Push-ups (knees for beginner) 3) Pull-ups (rows) 4) sit-ups (crunches for beginner) Advanced =100 each, intermediate=75, beginner=50 "For God's foolishness is wiser than human wisdom, and God's weakness is stronger than human strength." 1 Corinthians 1:25

Why is the nervous system so important?

The nervous system is made up the the brain and the spinal cord. Your brain sends about 68 trillion chemical messages per second to the rest of the body via the spinal cord. Tension on the spinal cord from emotional, chemical, and physical stressors cause this information to become interfered with therefore causing the nervous system to adapt and rewire. We must create proper balance in order to maintain proper function within our nervous system. Proper tone through specific chiropractic adjustments, proper nervous system nutrition, and constant nervous system movement through exercise help to facilitate healing within the body. Remember, your body is not yours but simply a gift given to you from God to serve. Lets continue to be faithful to our spines. God Bless In Great Health, Dr. Brandon and Samantha

GWOD 4/3

1:00 bdwgt squats (beginner holding on to keep knees behind toes) 1:00 bdwgt push-ups (beginner on knees or on wall) 1:00 Pull-ups, band or DB rows 1:00 Plank (20 sec on right, 20 sec left, and 20 sec middle) beginners on knees 1:00 Stationary sprint (beginners high knee walk touching opposite elbow to opposite knee) 1-2 min rest (advanced 1min) Repeat 3-5 times (advanced 5 rounds) "You also must be ready, for the Son of Man is coming at an hour you do not expect." Luke 12:40

GWOD 3/14/11

12 min total body

1) 1:00 DB pump and run ( running with DB)
2) 1:00 Push-up + alternating front reach (advanced off knees)
3) 1:00 DB on the shelf off the shelf (advanced pick DB off floor)
4) 1:00 1 leg DB tricep kickback (30 sec each leg)
5) 1:00 stability ball/floor crunches (2 sec pause at top)
6) 1:00 DB 3 way shoulder(2 front raise/2 @ 45 degrees/2 lateral

REST 2:00 then repeat (12 min total)

"The eyes of the Lord are in every place, Keeping watch on the evil and the good."
Proverbs 15:3

GWOD 1/10/11

12 min total body

1) Push-ups 1:00min (knees for beginners)
2) Band/DB rows 1:00 min (advanced do pull-ups)
3) Stability Ball crunches 1:00
4) Bdwgt squats 1:00 (begginer holding on the something to keep form)
5) Bicep curls/tricep ext. 30sec each
6) Plank hold (beginners on knees)

1 min break then repeat

"If our God is for us, who can be against us!!"