WOD 10-31-09

KB Linda

10,9,8,7,6,5,4,3,2,1 reps for time:

1.5 x BW Deadlift

Double KB Floor Press (40 kg or 32 kg)

.75 x BW Clean


Dismantling America 

Thomas Sowell – Syndicated Columnist – 10/27/2009 10:50:00 AM

Thomas SowellJust one year ago, would you have believed that an unelected government official — not even a Cabinet member confirmed by the Senate, but simply one of the many “czars” appointed by the President — could arbitrarily cut the pay of executives in private businesses by 50 percent or 90 percent?



Did you think that another “czar” would be talking about restricting talk radio? That there would be plans afloat to subsidize newspapers — that is, to create a situation where some newspapers’ survival would depend on the government liking what they publish?
Did you imagine that anyone would even be talking about having a panel of so-called “experts” deciding who could and could not get life-saving medical treatments?
Scary as that is from a medical standpoint, it is also chilling from the standpoint of freedom. If you have a mother who needs a heart operation or a child with some dire medical condition, how free would you feel to speak out against an administration that has the power to make life and death decisions about your loved ones?
Does any of this sound like America?
How about a federal agency giving school children material to enlist them on the side of the president? Merely being assigned to sing his praises in class is apparently not enough.
How much of America would be left if the federal government continued on this path? President Obama has already floated the idea of a national police force, something we have done without for more than two centuries.
We already have local police forces all across the country and military forces for national defense, as well as the FBI for federal crimes and the National Guard for local emergencies. What would be the role of a national police force created by Barack Obama, with all its leaders appointed by him? It would seem more like the brown shirts of dictators than like anything American.
How far the President will go depends of course on how much resistance he meets. But the direction in which he is trying to go tells us more than all his rhetoric or media spin.
Barack Obama has not only said that he is out to “change the United States of America,” the people he has been associated with for years have expressed in words and deeds their hostility to the values, the principles, and the people of this country.
Jeremiah Wright said it with words: “God d— America!” Bill Ayers said it with bombs that he planted. Community activist goons have said it with their contempt for the rights of other people.
Among the people appointed as czars by President Obama have been people who have praised enemy dictators like Mao, who have seen the public schools as places to promote sexual practices contrary to the values of most Americans, to a captive audience of children.
Those who say that the Obama administration should have investigated those people more thoroughly before appointing them are missing the point completely. Why should we assume that Barack Obama didn’t know what such people were like, when he has been associating with precisely these kinds of people for decades before he reached the White House?
Nothing is more consistent with his lifelong patterns than putting such people in government — people who reject American values, resent Americans in general and successful Americans in particular, as well as resenting America’s influence in the world.
Any miscalculation on his part would be in not thinking that others would discover what these stealth appointees were like. Had it not been for the Fox News Channel, these stealth appointees might have remained unexposed for what they are. Fox News is now high on the administration’s enemies list.
Nothing so epitomizes President Obama’s own contempt for American values and traditions like trying to ram two bills through Congress in his first year — each bill more than a thousand pages long — too fast for either of them to be read, much less discussed. That he succeeded only the first time says that some people are starting to wake up. Whether enough people will wake up in time to keep America from being dismantled, piece by piece, is another question — and the biggest question for this generation.



WOD 10-30-09

For Time:

50 Burpee / KB Dead Clean and Press R/L (16 kg)

Note: Place KB between your feet, centered with the instep perform Burpee (w/o pushup!).  Feet must go back to the starting position before performing the dead clean and press.  Keep strict Form!  Never pull with a round back or if the KB is in front of your toes!!!


Pierre Samuel du Pont de Nemours (1739-1817), a French-born American economist and politician, along with his son Eleuthere Irenee founded the E.I. du Pont de Nemours & Company in 1802 near Wilmington, Delaware.  They began to produce a higher quality gun powder which caused their company, especially aft the War of 1812, to grow rapidly, eventually becoming the industrial giant of du Pont Industries.

Thomas Jefferson had commissioned du Pont de Nemours to survey and report on the status of American education in the early 1800’s  He reported:

“Most young Americans…can read, write and cipher.  Not more four in a thousand are unable to write legibly…

In America, a great number of people read the Bible, and all the people read a newspaper.  The fathers read aloud to their children while breakfast is being prepared – a task which occupies the mothers for three-quarters of an hour every morning…

It is because of this kind of education that Americans of the United States…have the advantage of having a larger proportion of moderately well-informed men.”

Wake Forrest University
Wake Forrest University

WOD 10-29-09

5 sets of 3-5 reps

Deadlift (85-90% 1 rep max)

Pull-ups (85-90% 1 rep max) 

Handstand Push-up (scale accordingly)

Finish with 1 set of:

100 Half-Rotation Switches


Timothy Dwight (1752-1817), president of Yale, was an influential author and educator.  He was grandson of Jonathan Edwards, the famous New England minister and president of Princeton.  It was during his president at Yale that a powerful revival ensued at the New Haven campus with a large percentage of the class, not only professing Christ, but entering the ministry.  On July 4th, 1798, President Dwight declared:

“Religion and liberty are the meat and drink of the body politic. Withdraw one of them and it languishes, consumes, and dies… Without religion we may possibly retain the freedom of savages, bears, and wolves, but not he freedom of New England.  If our religion were gone, our state of society would perish with it, and nothing would be left.”

Timothy Dwight stated:

“Where there is no religion, there is no morality… With the loss of religion…the ulitmate foundation of confidence is blown up; and the security of life, liberty and property are buried in ruins.”

“The Bible is a window in this prison of hope, through which we look into eternity.”


WOD 10-28-09

10 Reps Towards KB Perfection 

For Time:

Prescribed weight – whatever you need to perform perfect reps.  Perform 10 reps each arm for all one-arm exercises.

10 One-arm Floor Presses R/L

10 Arm-Bar Stretches R/L 

10 Double Floor Presses

10 Turkish Get Ups R/L

10 Military Press R/L

10 Push-Presses R/L

10 Russian Swings

10 Power Swings

10 American Swings

10 Swing Releases

10 One-Arm Swings R/L

10 Half Rotations Switches

10 H2H Switches

10 KB Dead Cleans R/L

10 KB (Swing) Cleans R/L

10 Bottoms-up Cleans R/L

10 Double KB Cleans

10 Thrusters

10 Snatches R/L



Happy Birthday Moe!!!
Happy Birthday Moe!!!

“Let your fountain be blessed, And rejoice in the wife of your youth.”  – Proverbs 5:8


WOD 10-27-09

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!

The Constitution of The United States of America

We the people of the United States, in order to form a more perfect union, establish justice, insure domestic tranquility, provide for the common defense, promote the general welfare, and secure the Blessings of Liberty to ourselves and our posterity, do ordain and establish this Constitution for the United States of America.


88 Pound Pull-Up Challenge... Congratulations Billy & Aaron!
88 Pound Pull-Up Challenge... Congratulations Billy & Aaron!

WOD 10-26-09

Warm up

50 KB Snatches each arm (12 or 16 kg)

5 Rounds for Time:

3 Deadlifts (85% 1 rep max)

5 reps of “skin the cat” – to – L-sit Pull up (on bar or rings)

Cool Down

50 Double KB Clean & Jerk (or push press) (12-16 kg)


Constitutional Convention September 17, 1787, called for a vote on the new Constitution.  Thirty-nine of the fifty-five delegates at the Constitutional Convention signed the Constitution.  By June 21, 1788, nine of the states had ratified it ,, extablishing the Constitution.  All the states had completed ratification by January 10, 1791.

Virtually all of the 55 writers and signers of the United States Constitution of 1787, were members of Christian denominations: 29 were Anglicans, 16 to 18 were Calvinists,, 2 were Methodists, 2 were Lutherans, 2 were Roman Catholic, 1 lapsed Quaker and sometimes Anglican, and 1 open Deist – Dr. Franklin who attended every kind of Christian worship, called for public prayer, and contributed to all denominations.


CrossFit Affliction - Kettlebell Certification
CrossFit Affliction - Kettlebell Certification

Day of Rest 10-25-09

Leaving God for the government god
Date:  10/19/2009 10:16:52 AM

by David P. Smith

Here in America, where church attendance is declining and “fruit inspection” tells us that the lifestyles of many who claim Christ is lacking in evidence of a Christian way of living, many have decided that giving up their liberty for the promise of comfort and convenience is the way to go.  Over the last 40 years, we’ve seen the public schools turn into places where it’s getting harder and harder to acknowledge our Creator in any manner; there’s actually antagonism in many places.  One has to be careful in witnessing because of workplace rules which discourage this.  Our nation is now considering protecting homosexual behavior with federal law and will punish Christians who actually believe what the Bible says.  The drift away from God in America is astounding. 

The drift toward the “government god” is also astounding.  Instead of accepting the liberty that comes from knowing God and allowing Him to change the heart so that what was a struggle to live becomes a natural way of life, many don’t want anyone telling them that they need to change.  Everyone has to change to become a Christian.  So instead of allowing themselves to have a clean heart and clean mind that God has changed, many have decided to keep what they were born with and not seek God. 

We see more and more laws being made in our country and there are more now than ever, but there are more problems now than ever with prisons bursting at the seams.  These laws that are intended to bring law and order just won’t work by themselves.  There has to be a change of heart so that people will want to live a lawful life on their own and not have the government god to look down upon them and force them to live according to how the government god says.  A free people with liberty can only stay free if they will govern themselves and stay away from unruly behavior without having to be forced.  A society that doesn’t regulate itself on an individual basis where there is personal responsibility will find itself in anarchy and then someone will come along promising to be able to fix everything.  Then the government god will have a face while all the worshippers wait for him to send them whatever they think they need.  A little more freedom lost doesn’t seem like much and people give up their liberty even more.  Finally, the government god wants it all and those who have been silent find themselves already caged and shackled. 

Think about it and be revived to truly live the life that Christ died for you to be enabled to live.  Pray for your neighbors.  Speak the truth in love and boldly proclaim the only true liberty that is found in Christ.  Then our society will slowly reject the government god for the only God.

WOD 10-24-09

H2H Skill -Fun – Day!


5 minutes SHOT Drills

Practice 5 H2H Drills – 1 round of each drill of choice;

2 Minute Rounds/ 30 seconds rest between rounds

Have Fun!



Congress of the Confederation 1783, ratified a peace teaty with Great Britain at the close of the Revolutionary War.  The treaty began:

“In the name of the Most Holy and Undivided Trinity.  It having pleased the Dividne Providence to dispose the hearts of the most serene and most potent Prince George the Third, by the Grace of God, King of Great Britain, France, and Ireland, Defender of the Faith,… and of the United States of America, to forget all past misunderstandings and differences…”


WOD 10-23-09

5 Rounds for time:

3 Power Cleans (165#)

3 Front Squats (165#)

1 Push Jerk (165#)

Note: Be very technical on the above lifts.  Scale up or down as necessary.

Finish  with 3 Rounds of:

3  Clean Grip High-Pulls (205#)

Note: The CGHPs are for power development, don’t let a weak or taxed grip be the limiting factor on this lift, use straps, if necessary.



Congress of the Confederation September 10, 1782, in response to the need for Bibles which again arose, granted approval to print “a neat edition of the Holy Scriptures for the use of schools.”  The printing was contracted to Robert Aitken of Philadelphia, a bookseller and the publisher of The Pennsylvania Magazine, who had previously petitioned Congress on January 21, 1781.  This edition has come to be known as the Bible of the Revolution.  The following Endorsement of Congress was printed on its front page.  

“Whereupon, Resolved, That the United States in Congress assembled…recommend this edition of the Bible to the inhabitants of the United States, and hereby authorized (Robert Aitken) to publish this recommendation in the manner he shall think proper.”


WOD 10-22-09


10 Arm-Bar Stretch to Turkish Get-up combos R/L (24 kg KB)

5 rounds for Time:

10 Handstand Kick-ups (hold handstand for 3-5 seconds) Note: OK to use wall for spotting overbalance.

5 Strict Hanging Leg Raises (legs & arms straight)

3 Headstand presses (from rings- feel free to use bands for assistance/balance)

10 Snatch High-pulls 165 pound barbell


Continental Congress September 11, 1777, approved and recommended to the people that 20,00 copies of The Holy Bible be imported from other sources.  This was in response to the shortage of Bibles in America caused the Revolutionary War interrupting trade with England.  The Chaplain of Congress, Patrick Allison, brought the matter to the attention of Congress, who assigned it to a special Congressional Committee, which reported:

“The use of the Bible is so universal and its importance so great that your committee refers the above to the consideration of Congress, and if Congress shall not think it expedient to order the importation of types and paper, the Committee recommends that Congress will order the Committee of Commerce to import 20,000 Bibles from Holland, Scotland, or elsewhere, into the different parts of the States of the Union.

Whereupon it was resolved accordingly to direct said Committee of Commerce to import 20,000 copies of the Bible.”