WOD 8-31-09


Warm up

5 Minutes

SHOT Drills (12 pound shot)

Work Out

For Time:

40, 30, 20, 10

KB Swings (24 kg, variation of choice)

Ring Push Ups

Sit Ups


Congress of Massachusetts, Provincial 1774, resolved:

“Resistance to tyranny becomes the Christian and social duty of each individual… Continue steadfast, and with a proper sense of your dependence on God, nobly defend those rights which heaven gave and no man ought to take from us.”



H2H Demo - Core CrossFit, Phoenix AZ  August 22, 2010
H2H Demo - Core CrossFit, Phoenix AZ August 22, 2010

Day of Rest 8-30-09

What is Truth?

John 18:33-38

“… For this I have been born, and for this I have come into the world, to testify to the truth. Everyone who is of the truth hears My voice.”

“For the Law was given through Moses; grace and truth were realized through Jesus Christ.”  John 1:17

Jesus said to him, “I am the way, and the truth, and the life; no one comes to the Father but through Me.”  John 14: 6

“So jesus was saying to those Jews who had believed Him, “if you continue in My word, (then) you are truly disciples of Mine; and you will know the truth and the truth will set you free.” John 8: 31-32

Noah Webster – Truth: conforming to fact or reality.  We rely on the truth of the scriptural prophecies.

WOD 8-29-09


Row 1000 meters


For Time:

30 Turkish Get-ups (each side) 24 kg KB

30 Muscle ups

Note:  Keep strict form, be smooth do not rush your TGUs.  It’s a timed event but not a race.  Quality reps are essential – smooth is fast.  Do not sacrifice form for time!


TGU with Kristy Deavers
TGU with Kristy Deavers

WOD 8-28-09

5 rounds of 5 

Performed in a circuit, 3 minute rest in between rounds

Squat (40-50% of 1 rep max)

Deadlift (80% of 1 rep max)

Military Press (80% of 1 rep max) KB or BB

Weighted Pull-ups (80% of 1 rep max)

Note: The purpose of performing a light weight low bar back squat is assist the dead lift.  It will greatly enhance your ability to maintain an open chest – straight back at the starting position and for the duration of the pull.


William Linn on May 1, 1798, was elected by the U.S. House of Representatives as its chaplain.  He alleged;

“Let my neighbor once persuade himself that there is no God, and he will soon pick my pocket, and break not only my leg but my neck.  If there be no God,, there is no law, no future account; government then in the ordinance of man only, and we cannot be subject for conscious sake.


Kettlebell Instructor Certification - Core CrossFit Phoenix, AZ
Kettlebell Instructor Certification - Core CrossFit Phoenix, AZ

WOD 8-27-09


3 rounds for time:

400m Run, 21 reps 1.5 pood. KB Swings, 12 reps Pull-ups


Francis Scott Key (1779-1843), an American lawyer and poet from Washington D.C., penned The Star Spangled Banner, also declared:

“The patriot who feels himself in the service of God, who acknowledges Him in all his ways, has the promise of Almighty direction, and will find His Word in his greatest darkness, ‘a lantern to his feet and a lamp unto his paths.’ He will therefore seek to establish for his country in the eyes of the world, such a character as shall make her not unworthy of the name of a Christian nation…”

WOD 8-26-09


For Time:

150 shots 20 lb.Wall-ball (or Wall-ball Substitute with 1 pood KB)


John Newton (1725-1807), was the captain of a slave trading ship who became converted and wrote the famous spiritual song Amazing Grace.  He was so depraved in his former profession that even his crew became disgusted.  Once in a drunken stupor he fell overboard, and to save him his crew threw a harpoon through his leg and yanked him back on board.  His constant limp thereafter was a reminder of him how God could save such a wretch.  He wrote:

Amazing Grace, How sweet the sound,

That saved a wretch like me.  

I once was lost but now I’m found,

Was blind, but now I see.

WOD 8-25-09

Linda (KB)

10,9,8,7,6,5,4,3,2,1 reps for time

1.5 x BW Deadlift

1 x BW Bench Press* (or Double Kettlebells Floor Press 2 – 40 kg KB)

.75 x BW Cleans


“This is a Christian nation. The fundamental basis of this nation’s laws was given to Moses on the Mount.  The fundamental basis of our Bill of Rights comes from the teachings we get from Exodus and St. Matthew, from Isaiah and St. Paul.  I don’t think we emphasize that enough these days.  If we don’t have a proper moral background, we will finally end up with a totalitarian government which does not believe in rights for anybody except the State!” – President Harry S. Truman (1884-1972)

WOD 8-24-09


KB Snatches 50 reps per arm (Skill work: 12 – 16 kg)

H2H Kettlebell Drills (12 -16 kg) 5 minutes

Tommy V (KB version)

21 Thrusters (2 – 1.5 pood KBs), 12 ascents 15′ rope

21 Thrusters (2 – 1.5 pood KBs) 9 ascents 15′ rope

15 Thrusters (2 – 1.5 pood KBs) 6 ascents 15′ rope


“Every thinking man, when he thinks, realizes that the teachings of the Bible are so interwoven and entwined with our whole civic and social life that it would be literally impossible for us to figure ourselves what that life would be if these standards were removed.  We would lose almost all the standards by which we now judge both public and private morals; all the standards towards which we, with more or less resolution, strive to raise ourselves.” – President Theodore Roosevelt

Day of Rest 8-23-09

C.S. Lewis (1898-1963), a professor at Oxford University and a professor at Cambridge University, and renown English novelist, whose works include the famous Chronicles of Narnia, The Screwtape Letters, and Mere Christianity.  Having once been an agnostic expressed:

  “I am trying to prevent anyone from saying the really foolish thing that people often say about Him: ‘I am ready to accept Jesus as a great moral teacher but I don’t accept His claims to be God.’ That is one thing we must not say.

  A man who was merely a man and said the sort of things that Jesus said would not be a great moral teacher.  he would either be a lunatic – on a level with the man who says he is a poached egg – or else he would be the devil of hell.

You must make your choice.  Either this man was, and is, the Son of God or else a madman or something worse.”

Later C.S. Lewis remarked:

  “God cannot give us happiness and peace apart from Himself, because it is not there.  There is no such thing.”

Begin today and commit to reading the entire book of John (i.e. 4th book in the New Testament).

WOD 8-22-09

5 rounds of 5 

Performed in a circuit, 3 minute rest in between rounds

Deadlift (80% of 1 rep max)

Military Press (80% of 1 rep max) KB or BB

Weighted Pull-ups (80% of 1 rep max)

5 rounds

50  1-Arm KB Swings (alternating hands each rep)

10 Burpees

1 minute rest in between rounds


CrossFit NYC - Zach and Torch leading by example!
CrossFit NYC - Zach and Torch leading by example!