WOD 9-30-09

5 Rounds for time:

25 Alternating KB Swings (24 kg)

15 Handstand kick ups (against wall, pause for 2 seconds on top)

5 Weighted pull-ups w/24 kg KB


“… although they knew God, they did not glorify Him as God, nor were thankful, but became futile in their thoughts, and their foolish hearts were darkened.  Professing themselves to be wise, they became fools… Who exchanged the truth of God for the lie and worshiped and served the creature rather than the Creator, who is blessed forever. Amen.”  Romans 1:21-22, 25.


The Brainy Bunch by Thomas Sowell

WOD 9-29-09

For Time:

30 TGUs R/L (24 kg)

30 Muscle ups

Note: Keep good form, feel free to scale, if necessary.

Abigal Adams (1744-1818), wife of john Adams, 2nd President of the USA, and mother of the 6th President, John Quincy Adams.  On November 15, 1775 she wrote:

“A patriot without religion in my estimation is as great a paradox as an honest Man without the fear of God.  Is it possible that he whom no moral obligations bind, can have any real Good Will towards Men?  Can he be a patriot who, by an openly vicious conduct, is undermining the very bonds of Society?…The Scriptures tell us “righteousness exalteth a Nation.”


WOD 9-28-09


KB Snatches R/L (24 kg)


Ring Push ups


“Give us help from trouble,, for the help of man is useless.  Through God we will do valiantly, for it is He who shall tread down our enemies.” – Psalms 60:11-12

“Here my cry, O God; attend to my prayer.  From the end of the earth I will cry to You, when my heart is overwhelmed; lead me to the rock that is higher than I.  For You have been a shelter for me, a strong tower from the enemy.  I will abide in Your tabernacle forever; I will trust in the shelter of Your wings.  Psalms 61:1-4

WOD 9-26-09


Row 1000 meters  


5 minutes of H2H Kettlebell or SHOT Drills

Work out4 rounds of 4 reps, 80% of 1 rep max

Squat (low-bar back squat)

Dips (weighted)

Chin-ups (weighted)

Hernando Cortez (1485-1547), was the Spanish explorer who conquered Mexico.  On February 10, 1519, before embarking for Mexico, Cortez addressed his force of approximately 500 men, supplied with sixteen horses and ten cannons saying:

   Soldiers of Spain, we are standing upon the verge of the greatest adventure ever undertaken by so small a body of men. We now leave the known world behind us: from this time forth we plunge into a region never before trodden by men of our race or religion.  The hazards of this adventure I shall not dwell upon; they are well estimated by the bravest among you.

   But I speak now of the immortal glory you will bring to Spanish arms, and to yourselves,, the successful accomplishment of the mission before us. The shores we shall storm are lined with teeming millions of savages, unfriendly if not openly hostile.

   We have only our swords and our good right arms to protect us against their overwhelming numbers.  Therefore let not childish strife or inner dissension weaken the front we must present to the enemy.  If we go as united as we go courageously,, we have nothing to fear, nothing to lose…

   We are on a crusade.  We are marching as Christians into a land of infidels.  We seek not only to subdue boundless territory in the name of our Emperor Don Carlos, bu to win millions of unsalvaged souls to the True Faith…

   Let us therefore enter upon our labors, so auspiciously begun, and in the name of our God and our Emperor carry them joyously, confidently to a triumphant conclusion.


WOD 9-25-09

Tabada Couplet 

20 sec. work/10 sec. rest for 8 minutes 

Snatches R/L (1.5 pood)



Sir Winston Churchhill (1874-1965), was the British statesman who lead Great Britain through World War II.  On October 29, 1941, in an address at Harrow School, Chruchhill admonished:

“Never give in, never give in, never, never, never, never – in nothing great or small, large or petty – never give in except to convictions of honor and good sense…  Do no let us speak of darker days; let us speak rather of sterner days.  These are not dark days: these are great days – the greatest days our country has ever lived; and we must all thank God that we have been allowed,, each of us according to our stations, to play a part in making these days memorable in the history of our race.”



WOD 9-24-09

KB Fran

21, 15, 9

Thrusters 2 – 1.5 pood KBs



Francis Marion Cockrell (1834-1915), a US Senator from Missouri for five consecutive terms from 1875 to 1910, declared in 1875:

“Christianity is a reality, not an appearance.  Were it a myth devised by cunning impostors, it would have come to naught before this.  It has done more to fraternize the races than all human systems of religion together.  The Bible is supreme over all books.  Beside it there is non other.  Its Divine truths meet the wants of a world-wide humanity.”



WOD 9-23-09

AMRAP – 20 minutes (wear full gear or 30# vest)

3 Pull-ups

6 Burpees

9 Squats

Run 50 Meters


Schuyler Colfax (1823-1885), the Vice-President under Ulysses S. Grant, also served seven terms as a US congressman and was Speaker of the House from 1863-1869; he founded Daughters of Rebekah.  Colfax said:

” Man derives his greatest happiness not by that which he does for himself,,, but by what he accomplishes for others.  This is a sad world at best – a world of sorrow, of suffering, of injustice, and falsification; men stab those whom they hate with the stiletto of slander, but it is for the followers of our Lord to improve it, and to make it more as Christ would have it.  The most precious crown that a human being can ask is to kneel at the bar of God and hear the beautiful words, “Well done, good and faithful servant.”



Ginger "the wonder dog" - R.I.P.
Ginger "the wonder dog" - R.I.P.

WOD 9-22-09

Tactical Athlete Total

Three attempts each at:

Back Squat

Double KB Military Press (start in the rack position, hand must be below chin, press to lockout)  


Weighted Pull-up

The CrossFit Total was created by mark Rippetoe.  He compiled the three most effective lifts for developing functional strength into one contest.  Now, all you have to do is add the weighted pull-up.  Be sure to pull with your palms facing out and make sure the front of your neck (not your chin) touches the bar; otherwise it’s just a good try.  

Psalms 35:1-5


Contend, O LORD, with those who contend with me; Fight against those who fight against me.1

Take hold of buckler and shield And rise up for my help.2

Draw also the spear and the battle-axe to meet those who pursue me; Say to my soul, “I am your salvation.”3

Let those be ashamed and dishonored who seek my life; Let those be turned back and humiliated who devise evil against me.4

Let them be like chaff before the wind, With the angel of the LORD driving {them} on.5

CrossFit Ft. Bragg
CrossFit Ft. Bragg

WOD 9-21-09


For Time:


Handstand Push-ups

Ring Dips

Ring Push-ups


Continental Congress July 1, 1776, heard John Adams declare his intentions to the delegates from the Thirteen Colonies:

“Before God, I believe the hour has come.  My judgement approves this measure, and my whole heart is in it.  All that I have, and all that I am, and all that I hope in this life, I am now ready here to stake upon it.  And I leave off as I began, that I live or die, survive or perish, I am for the Declaration.  It is my living sentiment, and by the blessing of God it shall be my dying sentiment.  Independence now and Independence for ever!”