Day of Rest 1-31-10

“A godly man is heavenly in his disposition.  He sets his affections on things above (Col. 3:2). He sends his heart to heaven before he gets there; he looks upon the world as but a beautiful prison and he cannot be much in love with his fetters, though they are made of gold.  A holy person contemplates glory and eternity; his desires have got wings and fled to heaven.”  – Thomas Watson, Godly Man’s Picture, p. 104

The Master's Mission - Robbinsville, NC
The Master's Mission - Robbinsville, NC

History and Development of TMM

January: A Proverb a Day – Keeps Stupidity at Bay!

Pro 31:1 The words of King Lemuel, the oracle which his mother taught him:

Pro 31:2 What, O my son? And what, O son of my womb? And what, O son of my vows?

Pro 31:3 Do not give your strength to women, Or your ways to that which destroys kings.

Pro 31:4 It is not for kings, O Lemuel, It is not for kings to drink wine, Or for rulers to desire strong drink,

Pro 31:5 For they will drink and forget what is decreed, And pervert the rights of all the afflicted.

Pro 31:6 Give strong drink to him who is perishing, And wine to him whose life is bitter.

Pro 31:7 Let him drink and forget his poverty And remember his trouble no more.

Pro 31:8 Open your mouth for the mute, For the rights of all the unfortunate.

Pro 31:9 Open your mouth, judge righteously, And defend the rights of the afflicted and needy.

Pro 31:10 An excellent wife, who can find? For her worth is far above jewels.

Pro 31:11 The heart of her husband trusts in her, And he will have no lack of gain.

Pro 31:12 She does him good and not evil All the days of her life.

Pro 31:13 She looks for wool and flax And works with her hands in delight.

Pro 31:14 She is like merchant ships; She brings her food from afar.

Pro 31:15 She rises also while it is still night And gives food to her household And portions to her maidens.

Pro 31:16 She considers a field and buys it; From her earnings she plants a vineyard.

Pro 31:17 She girds herself with strength And makes her arms strong.

Pro 31:18 She senses that her gain is good; Her lamp does not go out at night.

Pro 31:19 She stretches out her hands to the distaff, And her hands grasp the spindle.

Pro 31:20 She extends her hand to the poor, And she stretches out her hands to the needy.

Pro 31:21 She is not afraid of the snow for her household, For all her household are clothed with scarlet.

Pro 31:22 She makes coverings for herself; Her clothing is fine linen and purple.

Pro 31:23 Her husband is known in the gates, When he sits among the elders of the land.

Pro 31:24 She makes linen garments and sells {them,} And supplies belts to the tradesmen.

Pro 31:25 Strength and dignity are her clothing, And she smiles at the future.

Pro 31:26 She opens her mouth in wisdom, And the teaching of kindness is on her tongue.

Pro 31:27 She looks well to the ways of her household, And does not eat the bread of idleness.

Pro 31:28 Her children rise up and bless her; Her husband {also,} and he praises her, {saying:}

Pro 31:29 “Many daughters have done nobly, But you excel them all.”

Pro 31:30 Charm is deceitful and beauty is vain, {But} a woman who fears the LORD, she shall be praised.

Pro 31:31 Give her the product of her hands, And let her works praise her in the gates.

WOD 1-30-10

5 Minutes of each drill:

SHOT Drills (8-12# shot)

H2H Drills (12-16 kg KB)

100 KB Snatch for time – alternate L/R as needed (24 kg)


January: A Proverb a Day – Keeps Stupidity at Bay!

Pro 30:1 The words of Agur the son of Jakeh, the oracle. The man declares to Ithiel, to Ithiel and Ucal:

Pro 30:2 Surely I am more stupid than any man, And I do not have the understanding of a man.

Pro 30:3 Neither have I learned wisdom, Nor do I have the knowledge of the Holy One.

Pro 30:4 Who has ascended into heaven and descended? Who has gathered the wind in His fists? Who has wrapped the waters in His garment? Who has established all the ends of the earth? What is His name or His son’s name? Surely you know!

Pro 30:5 Every word of God is tested; He is a shield to those who take refuge in Him.

Pro 30:6 Do not add to His words Or He will reprove you, and you will be proved a liar.

Pro 30:7 Two things I asked of You, Do not refuse me before I die:

Pro 30:8 Keep deception and lies far from me, Give me neither poverty nor riches; Feed me with the food that is my portion,

Pro 30:9 That I not be full and deny {You} and say, “Who is the LORD?” Or that I not be in want and steal, And profane the name of my God.

Pro 30:10 Do not slander a slave to his master, Or he will curse you and you will be found guilty.

Pro 30:11 There is a kind of {man} who curses his father And does not bless his mother.

Pro 30:12 There is a kind who is pure in his own eyes, Yet is not washed from his filthiness.

Pro 30:13 There is a kind–oh how lofty are his eyes! And his eyelids are raised {in arrogance.}

Pro 30:14 There is a kind of {man} whose teeth are {like} swords And his jaw teeth {like} knives, To devour the afflicted from the earth And the                             needy  from among men.

Pro 30:15 The leech has two daughters, “Give,” “Give.” There are three things that will not be satisfied, Four that will not say, “Enough”:

Pro 30:16 Sheol, and the barren womb, Earth that is never satisfied with water, And fire that never says, “Enough.”

Pro 30:17 The eye that mocks a father And scorns a mother, The ravens of the valley will pick it out, And the young eagles will eat it.

Pro 30:18 There are three things which are too wonderful for me, Four which I do not understand:

Pro 30:19 The way of an eagle in the sky, The way of a serpent on a rock, The way of a ship in the middle of the sea, And the way of a man with a                           maid.

Pro 30:20 This is the way of an adulterous woman: She eats and wipes her mouth, And says, “I have done no wrong.”

Pro 30:21 Under three things the earth quakes, And under four, it cannot bear up:

Pro 30:22 Under a slave when he becomes king, And a fool when he is satisfied with food,

Pro 30:23 Under an unloved woman when she gets a husband, And a maidservant when she supplants her mistress.

Pro 30:24 Four things are small on the earth, But they are exceedingly wise:

Pro 30:25 The ants are not a strong people, But they prepare their food in the summer;

Pro 30:26 The shephanim are not mighty people, Yet they make their houses in the rocks;

Pro 30:27 The locusts have no king, Yet all of them go out in ranks;

Pro 30:28 The lizard you may grasp with the hands, Yet it is in kings’ palaces.

Pro 30:29 There are three things which are stately in {their} march, Even four which are stately when they walk:

Pro 30:30 The lion {which} is mighty among beasts And does not retreat before any,

Pro 30:31 The strutting rooster, the male goat also, And a king {when his} army is with him.

Pro 30:32 If you have been foolish in exalting yourself Or if you have plotted {evil,} {put your} hand on your mouth.

Pro 30:33 For the churning of milk produces butter, And pressing the nose brings forth blood; So the churning of anger produces strife.

WOD 1-29-10

For Time:

15 Power Clean & Jerk (155#)

5 Handstand Push-ups

10 Power C & J (155#)

10 Handstand Push-ups

5 Power C & J (155#)

15 Handstand Push ups


January: A Proverb a Day – Keeps Stupidity at Bay!

Pro 29:1 A man who hardens {his} neck after much reproof Will suddenly be broken beyond remedy.

Pro 29:2 When the righteous increase, the people rejoice, But when a wicked man rules, people groan.

Pro 29:3 A man who loves wisdom makes his father glad, But he who keeps company with harlots wastes {his} wealth.

Pro 29:4 The king gives stability to the land by justice, But a man who takes bribes overthrows it.

Pro 29:5 A man who flatters his neighbor Is spreading a net for his steps.

Pro 29:6 By transgression an evil man is ensnared, But the righteous sings and rejoices.

Pro 29:7 The righteous is concerned for the rights of the poor, The wicked does not understand {such} concern.

Pro 29:8 Scorners set a city aflame, But wise men turn away anger.

Pro 29:9 When a wise man has a controversy with a foolish man, The foolish man either rages or laughs, and there is no rest.

Pro 29:10 Men of bloodshed hate the blameless, But the upright are concerned for his life.

Pro 29:11 A fool always loses his temper, But a wise man holds it back.

Pro 29:12 If a ruler pays attention to falsehood, All his ministers {become} wicked.

Pro 29:13 The poor man and the oppressor have this in common: The LORD gives light to the eyes of both.

Pro 29:14 If a king judges the poor with truth, His throne will be established forever.

Pro 29:15 The rod and reproof give wisdom, But a child who gets his own way brings shame to his mother.

Pro 29:16 When the wicked increase, transgression increases; But the righteous will see their fall.

Pro 29:17 Correct your son, and he will give you comfort; He will also delight your soul.

Pro 29:18 Where there is no vision, the people are unrestrained, But happy is he who keeps the law.

Pro 29:19 A slave will not be instructed by words {alone;} For though he understands, there will be no response.

Pro 29:20 Do you see a man who is hasty in his words? There is more hope for a fool than for him.

Pro 29:21 He who pampers his slave from childhood Will in the end find him to be a son.

Pro 29:22 An angry man stirs up strife, And a hot-tempered man abounds in transgression.

Pro 29:23 A man’s pride will bring him low, But a humble spirit will obtain honor.

Pro 29:24 He who is a partner with a thief hates his own life; He hears the oath but tells nothing.

Pro 29:25 The fear of man brings a snare, But he who trusts in the LORD will be exalted.

Pro 29:26 Many seek the ruler’s favor, But justice for man {comes} from the LORD.

Pro 29:27 An unjust man is abominable to the righteous, And he who is upright in the way is abominable to the wicked.

WOD 1-28-10

10 rounds for time (24 kg)

1 One-Arm Swing (r)

1 KB Clean (r)

1 KB Front Squat (r)

1 MP (r)

1 KB Snatch (r)

Repeat the sequence above with the left to finish Round 1.  Switch back to right hand and begin round 2… repeat for 10 rounds.


January: A Proverb a Day – Keeps Stupidity at Bay!

Pro 28:1 The wicked flee when no one is pursuing, But the righteous are bold as a lion.

Pro 28:2 By the transgression of a land many are its princes, But by a man of understanding {and} knowledge, so it endures.

Pro 28:3 A poor man who oppresses the lowly Is {like} a driving rain which leaves no food.

Pro 28:4 Those who forsake the law praise the wicked, But those who keep the law strive with them.

Pro 28:5 Evil men do not understand justice, But those who seek the LORD understand all things.

Pro 28:6 Better is the poor who walks in his integrity Than he who is crooked though he be rich.

Pro 28:7 He who keeps the law is a discerning son, But he who is a companion of gluttons humiliates his father.

Pro 28:8 He who increases his wealth by interest and usury Gathers it for him who is gracious to the poor.

Pro 28:9 He who turns away his ear from listening to the law, Even his prayer is an abomination.

Pro 28:10 He who leads the upright astray in an evil way Will himself fall into his own pit, But the blameless will inherit good.

Pro 28:11 The rich man is wise in his own eyes, But the poor who has understanding sees through him.

Pro 28:12 When the righteous triumph, there is great glory, But when the wicked rise, men hide themselves.

Pro 28:13 He who conceals his transgressions will not prosper, But he who confesses and forsakes {them} will find compassion.

Pro 28:14 How blessed is the man who fears always, But he who hardens his heart will fall into calamity.

Pro 28:15 {Like} a roaring lion and a rushing bear Is a wicked ruler over a poor people.

Pro 28:16 A leader who is a great oppressor lacks understanding, {But} he who hates unjust gain will prolong {his} days.

Pro 28:17 A man who is laden with the guilt of human blood Will be a fugitive until death; let no one support him.

Pro 28:18 He who walks blamelessly will be delivered, But he who is crooked will fall all at once.

Pro 28:19 He who tills his land will have plenty of food, But he who follows empty {pursuits} will have poverty in plenty.

Pro 28:20 A faithful man will abound with blessings, But he who makes haste to be rich will not go unpunished.

Pro 28:21 To show partiality is not good, Because for a piece of bread a man will transgress.

Pro 28:22 A man with an evil eye hastens after wealth And does not know that want will come upon him.

Pro 28:23 He who rebukes a man will afterward find {more} favor Than he who flatters with the tongue.

Pro 28:24 He who robs his father or his mother And says, “It is not a transgression,” Is the companion of a man who destroys.

Pro 28:25 An arrogant man stirs up strife, But he who trusts in the LORD will prosper.

Pro 28:26 He who trusts in his own heart is a fool, But he who walks wisely will be delivered.

Pro 28:27 He who gives to the poor will never want, But he who shuts his eyes will have many curses.

Pro 28:28 When the wicked rise, men hide themselves; But when they perish, the righteous increase.

WOD 1-27-10


500 meter row

50 One-Arm Swings (switch hands every rep)

30 Reps: for time:

Turkish Get-ups R/L =1 (16 or 24 kg)

Muscle ups

KB cert - CrossFit La Verne, CA
KB cert - CrossFit La Verne, CA

January: A Proverb a Day – Keeps Stupidity at Bay!

Pro 27:1 Do not boast about tomorrow, For you do not know what a day may bring forth.

Pro 27:2 Let another praise you, and not your own mouth; A stranger, and not your own lips.

Pro 27:3 A stone is heavy and the sand weighty, But the provocation of a fool is heavier than both of them.

Pro 27:4 Wrath is fierce and anger is a flood, But who can stand before jealousy?

Pro 27:5 Better is open rebuke Than love that is concealed.

Pro 27:6 Faithful are the wounds of a friend, But deceitful are the kisses of an enemy.

Pro 27:7 A sated man loathes honey, But to a famished man any bitter thing is sweet.

Pro 27:8 Like a bird that wanders from her nest, So is a man who wanders from his home.

Pro 27:9 Oil and perfume make the heart glad, So a man’s counsel is sweet to his friend.

Pro 27:10 Do not forsake your own friend or your father’s friend, And do not go to your brother’s house in the day of your calamity; Better is                                 neighbor who is near than a brother far away.

Pro 27:11 Be wise, my son, and make my heart glad, That I may reply to him who reproaches me.

Pro 27:12 A prudent man sees evil {and} hides himself, The naive proceed {and} pay the penalty.

Pro 27:13 Take his garment when he becomes surety for a stranger; And for an adulterous woman hold him in pledge.

Pro 27:14 He who blesses his friend with a loud voice early in the morning, It will be reckoned a curse to him.

Pro 27:15 A constant dripping on a day of steady rain And a contentious woman are alike;

Pro 27:16 He who would restrain her restrains the wind, And grasps oil with his right hand.

Pro 27:17 Iron sharpens iron, So one man sharpens another.

Pro 27:18 He who tends the fig tree will eat its fruit, And he who cares for his master will be honored.

Pro 27:19 As in water face {reflects} face, So the heart of man {reflects} man.

Pro 27:20 Sheol and Abaddon are never satisfied, Nor are the eyes of man ever satisfied.

Pro 27:21 The crucible is for silver and the furnace for gold, And each {is tested} by the praise accorded him.

Pro 27:22 Though you pound a fool in a mortar with a pestle along with crushed grain, {Yet} his foolishness will not depart from him.

Pro 27:23 Know well the condition of your flocks, {And} pay attention to your herds;

Pro 27:24 For riches are not forever, Nor does a crown {endure} to all generations.

Pro 27:25 {When} the grass disappears, the new growth is seen, And the herbs of the mountains are gathered in,

Pro 27:26 The lambs {will be} for your clothing, And the goats {will bring} the price of a field,

Pro 27:27 And {there will be} goats’ milk enough for your food, For the food of your household, And sustenance for your maidens.

WOD 1-26-10

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.5 Rounds for time:


January: A Proverb a Day – Keeps Stupidity at Bay!

Pro 26:1 Like snow in summer and like rain in harvest, So honor is not fitting for a fool.

Pro 26:2 Like a sparrow in {its} flitting, like a swallow in {its} flying, So a curse without cause does not alight.

Pro 26:3 A whip is for the horse, a bridle for the donkey, And a rod for the back of fools.

Pro 26:4 Do not answer a fool according to his folly, Or you will also be like him.

Pro 26:5 Answer a fool as his folly {deserves,} That he not be wise in his own eyes.

Pro 26:6 He cuts off {his own} feet {and} drinks violence Who sends a message by the hand of a fool.

Pro 26:7 {Like} the legs {which} are useless to the lame, So is a proverb in the mouth of fools.

Pro 26:8 Like one who binds a stone in a sling, So is he who gives honor to a fool.

Pro 26:9 {Like} a thorn {which} falls into the hand of a drunkard, So is a proverb in the mouth of fools.

Pro 26:10 {Like} an archer who wounds everyone, So is he who hires a fool or who hires those who pass by.

Pro 26:11 Like a dog that returns to its vomit Is a fool who repeats his folly.

Pro 26:12 Do you see a man wise in his own eyes? There is more hope for a fool than for him.

Pro 26:13 The sluggard says, “There is a lion in the road! A lion is in the open square!”

Pro 26:14 {As} the door turns on its hinges, So {does} the sluggard on his bed.

Pro 26:15 The sluggard buries his hand in the dish; He is weary of bringing it to his mouth again.

Pro 26:16 The sluggard is wiser in his own eyes Than seven men who can give a discreet answer.

Pro 26:17 {Like} one who takes a dog by the ears Is he who passes by {and} meddles with strife not belonging to him.

Pro 26:18 Like a madman who throws Firebrands, arrows and death,

Pro 26:19 So is the man who deceives his neighbor, And says, “Was I not joking?”

Pro 26:20 For lack of wood the fire goes out, And where there is no whisperer, contention quiets down.

Pro 26:21 {Like} charcoal to hot embers and wood to fire, So is a contentious man to kindle strife.

Pro 26:22 The words of a whisperer are like dainty morsels, And they go down into the innermost parts of the body.

Pro 26:23 {Like} an earthen vessel overlaid with silver dross Are burning lips and a wicked heart.

Pro 26:24 He who hates disguises {it} with his lips, But he lays up deceit in his heart.

Pro 26:25 When he speaks graciously, do not believe him, For there are seven abominations in his heart.

Pro 26:26 {Though his} hatred covers itself with guile, His wickedness will be revealed before the assembly.

Pro 26:27 He who digs a pit will fall into it, And he who rolls a stone, it will come back on him.

Pro 26:28 A lying tongue hates those it crushes, And a flattering mouth works ruin.

WOD 1-25-10

Warm Up

500m row

5 Turkish Get-ups R/L (12  or 16 kg)

25 Snatches R/L (12 or 16 kg)

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.

CrossFit Las Vegas
CrossFit Las Vegas

January: A Proverb a Day – Keeps Stupidity at Bay!

Pro 25:1 These also are proverbs of Solomon which the men of Hezekiah, king of Judah, transcribed.

Pro 25:2 It is the glory of God to conceal a matter, But the glory of kings is to search out a matter.

Pro 25:3 {As} the heavens for height and the earth for depth, So the heart of kings is unsearchable.

Pro 25:4 Take away the dross from the silver, And there comes out a vessel for the smith;

Pro 25:5 Take away the wicked before the king, And his throne will be established in righteousness.

Pro 25:6 Do not claim honor in the presence of the king, And do not stand in the place of great men;

Pro 25:7 For it is better that it be said to you, “Come up here,” Than for you to be placed lower in the presence of the prince, Whom your eyes have seen.

Pro 25:8 Do not go out hastily to argue {your case;} Otherwise, what will you do in the end, When your neighbor humiliates you?

Pro 25:9 Argue your case with your neighbor, And do not reveal the secret of another,

Pro 25:10 Or he who hears {it} will reproach you, And the evil report about you will not pass away.

Pro 25:11 {Like} apples of gold in settings of silver Is a word spoken in right circumstances.

Pro 25:12 {Like} an earring of gold and an ornament of fine gold Is a wise reprover to a listening ear.

Pro 25:13 Like the cold of snow in the time of harvest Is a faithful messenger to those who send him, For he refreshes the soul of his masters.

Pro 25:14 {Like} clouds and wind without rain Is a man who boasts of his gifts falsely.

Pro 25:15 By forbearance a ruler may be persuaded, And a soft tongue breaks the bone.

Pro 25:16 Have you found honey? Eat {only} what you need, That you not have it in excess and vomit it.

Pro 25:17 Let your foot rarely be in your neighbor’s house, Or he will become weary of you and hate you.

Pro 25:18 {Like} a club and a sword and a sharp arrow Is a man who bears false witness against his neighbor.

Pro 25:19 {Like} a bad tooth and an unsteady foot Is confidence in a faithless man in time of trouble.

Pro 25:20 {Like} one who takes off a garment on a cold day, {or like} vinegar on soda, Is he who sings songs to a troubled heart.

Pro 25:21 If your enemy is hungry, give him food to eat; And if he is thirsty, give him water to drink;

Pro 25:22 For you will heap burning coals on his head, And the LORD will reward you.

Pro 25:23 The north wind brings forth rain, And a backbiting tongue, an angry countenance.

Pro 25:24 It is better to live in a corner of the roof Than in a house shared with a contentious woman.

Pro 25:25 {Like} cold water to a weary soul, So is good news from a distant land.

Pro 25:26 {Like} a trampled spring and a polluted well Is a righteous man who gives way before the wicked.

Pro 25:27 It is not good to eat much honey, Nor is it glory to search out one’s own glory.

Pro 25:28 {Like} a city that is broken into {and} without walls Is a man who has no control over his spirit.

Day of Rest 1-24-10

“The magnet of mercy does not draw us so near to God as the cords of affliction.  When Absalom set Joab’s corn on fire, then he came running to Absalom (2 Sam. 14:30).  When God sets our worldly comforts on fire, then we run to Him, and make our peace with Him.  When the prodigal was pinched with want, then he returned home to his father (Luke 15:18).  When the dove could not find any rest for the sole of her foot, then she flew to the ark.  When God brings a deluge of affliction upon us, then we fly to the ark of Christ. Thus affliction makes us happy, in bringing us nearer to God.  Faith can make use of the waters of affliction, to cause us to swim faster to Christ.”  Thomas Watson, All Things for Good, p. 31


January: A Proverb a Day – Keeps Stupidity at Bay!

Pro 24:1 Do not be envious of evil men, Nor desire to be with them;

Pro 24:2 For their minds devise violence, And their lips talk of trouble.

Pro 24:3 By wisdom a house is built, And by understanding it is established;

Pro 24:4 And by knowledge the rooms are filled With all precious and pleasant riches.

Pro 24:5 A wise man is strong, And a man of knowledge increases power.

Pro 24:6 For by wise guidance you will wage war, And in abundance of counselors there is victory.

Pro 24:7 Wisdom is {too} exalted for a fool, He does not open his mouth in the gate.

Pro 24:8 One who plans to do evil, Men will call a schemer.

Pro 24:9 The devising of folly is sin, And the scoffer is an abomination to men.

Pro 24:10 If you are slack in the day of distress, Your strength is limited.

Pro 24:11 Deliver those who are being taken away to death, And those who are staggering to slaughter, Oh hold {them} back.

Pro 24:12 If you say, “See, we did not know this,” Does He not consider {it} who weighs the hearts? And does He not know {it} who keeps your soul? And will He not render to man according to his work?

Pro 24:13 My son, eat honey, for it is good, Yes, the honey from the comb is sweet to your taste;

Pro 24:14 Know {that} wisdom is thus for your soul; If you find {it,} then there will be a future, And your hope will not be cut off.

Pro 24:15 Do not lie in wait, O wicked man, against the dwelling of the righteous; Do not destroy his resting place;

Pro 24:16 For a righteous man falls seven times, and rises again, But the wicked stumble in {time of} calamity.

Pro 24:17 Do not rejoice when your enemy falls, And do not let your heart be glad when he stumbles;

Pro 24:18 Or the LORD will see {it} and be displeased, And turn His anger away from him.

Pro 24:19 Do not fret because of evildoers Or be envious of the wicked;

Pro 24:20 For there will be no future for the evil man; The lamp of the wicked will be put out.

Pro 24:21 My son, fear the LORD and the king; Do not associate with those who are given to change,

Pro 24:22 For their calamity will rise suddenly, And who knows the ruin {that comes} from both of them?

Pro 24:23 These also are sayings of the wise. To show partiality in judgment is not good.

Pro 24:24 He who says to the wicked, “You are righteous,” Peoples will curse him, nations will abhor him;

Pro 24:25 But to those who rebuke the {wicked} will be delight, And a good blessing will come upon them.

Pro 24:26 He kisses the lips Who gives a right answer.

Pro 24:27 Prepare your work outside And make it ready for yourself in the field; Afterwards, then, build your house.

Pro 24:28 Do not be a witness against your neighbor without cause, And do not deceive with your lips.

Pro 24:29 Do not say, “Thus I shall do to him as he has done to me; I will render to the man according to his work.”

Pro 24:30 I passed by the field of the sluggard And by the vineyard of the man lacking sense,

Pro 24:31 And behold, it was completely overgrown with thistles; Its surface was covered with nettles, And its stone wall was broken down.

Pro 24:32 When I saw, I reflected upon it; I looked, {and} received instruction.

Pro 24:33 “A little sleep, a little slumber, A little folding of the hands to rest,”

Pro 24:34 Then your poverty will come {as} a robber And your want like an armed man.

WOD 1-23-10


100 One-Arm Swings (alternate L/R as needed) 16 kg

5 Rounds for Time:

5 Turkish Get-ups (R+L=1 rep) Alternate sides every rep – 24 kg

5 Muscle ups

Nice hoodie Mike!
Nice hoodie Mike!

January: A Proverb a Day – Keeps Stupidity at Bay!

Pro 23:1 When you sit down to dine with a ruler, Consider carefully what is before you,

Pro 23:2 And put a knife to your throat If you are a man of {great} appetite.

Pro 23:3 Do not desire his delicacies, For it is deceptive food.

Pro 23:4 Do not weary yourself to gain wealth, Cease from your consideration {of it.}

Pro 23:5 When you set your eyes on it, it is gone. For {wealth} certainly makes itself wings Like an eagle that flies {toward} the heavens.

Pro 23:6 Do not eat the bread of a selfish man, Or desire his delicacies;

Pro 23:7 For as he thinks within himself, so he is. He says to you, “Eat and drink!” But his heart is not with you.

Pro 23:8 You will vomit up the morsel you have eaten, And waste your compliments.

Pro 23:9 Do not speak in the hearing of a fool, For he will despise the wisdom of your words.

Pro 23:10 Do not move the ancient boundary Or go into the fields of the fatherless,

Pro 23:11 For their Redeemer is strong; He will plead their case against you.

Pro 23:12 Apply your heart to discipline And your ears to words of knowledge.

Pro 23:13 Do not hold back discipline from the child, Although you strike him with the rod, he will not die.

Pro 23:14 You shall strike him with the rod And rescue his soul from Sheol.

Pro 23:15 My son, if your heart is wise, My own heart also will be glad;

Pro 23:16 And my inmost being will rejoice When your lips speak what is right.

Pro 23:17 Do not let your heart envy sinners, But {live} in the fear of the LORD always.

Pro 23:18 Surely there is a future, And your hope will not be cut off.

Pro 23:19 Listen, my son, and be wise, And direct your heart in the way.

Pro 23:20 Do not be with heavy drinkers of wine, {Or} with gluttonous eaters of meat;

Pro 23:21 For the heavy drinker and the glutton will come to poverty, And drowsiness will clothe {one} with rags.

Pro 23:22 Listen to your father who begot you, And do not despise your mother when she is old.

Pro 23:23 Buy truth, and do not sell {it,} {Get} wisdom and instruction and understanding.

Pro 23:24 The father of the righteous will greatly rejoice, And he who sires a wise son will be glad in him.

Pro 23:25 Let your father and your mother be glad, And let her rejoice who gave birth to you.

Pro 23:26 Give me your heart, my son, And let your eyes delight in my ways.

Pro 23:27 For a harlot is a deep pit And an adulterous woman is a narrow well.

Pro 23:28 Surely she lurks as a robber, And increases the faithless among men.

Pro 23:29 Who has woe? Who has sorrow? Who has contentions? Who has complaining? Who has wounds without cause? Who has redness of eyes?

Pro 23:30 Those who linger long over wine, Those who go to taste mixed wine.

Pro 23:31 Do not look on the wine when it is red, When it sparkles in the cup, When it goes down smoothly;

Pro 23:32 At the last it bites like a serpent And stings like a viper.

Pro 23:33 Your eyes will see strange things And your mind will utter perverse things.

Pro 23:34 And you will be like one who lies down in the middle of the sea, Or like one who lies down on the top of a mast.

Pro 23:35 “They struck me, {but} I did not become ill; They beat me, {but} I did not know {it.} When shall I awake? I will seek another drink.”

WOD 1-22-10

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

Tactical Athlete training at Los Angeles Police Academy - TGU w/ Officer J. Grasso
Tactical Athlete training at Los Angeles Police Academy - TGU w/ Officer J. Grasso

January: A Proverb a Day – Keeps Stupidity at Bay!

Pro 22:1 A {good} name is to be more desired than great wealth, Favor is better than silver and gold.

Pro 22:2 The rich and the poor have a common bond, The LORD is the maker of them all.

Pro 22:3 The prudent sees the evil and hides himself, But the naive go on, and are punished for it.

Pro 22:4 The reward of humility {and} the fear of the LORD Are riches, honor and life.

Pro 22:5 Thorns {and} snares are in the way of the perverse; He who guards himself will be far from them.

Pro 22:6 Train up a child in the way he should go, Even when he is old he will not depart from it.

Pro 22:7 The rich rules over the poor, And the borrower {becomes} the lender’s slave.

Pro 22:8 He who sows iniquity will reap vanity, And the rod of his fury will perish.

Pro 22:9 He who is generous will be blessed, For he gives some of his food to the poor.

Pro 22:10 Drive out the scoffer, and contention will go out, Even strife and dishonor will cease.

Pro 22:11 He who loves purity of heart {And} whose speech is gracious, the king is his friend.

Pro 22:12 The eyes of the LORD preserve knowledge, But He overthrows the words of the treacherous man

Pro 22:13 The sluggard says, “There is a lion outside; I will be killed in the streets!”

Pro 22:14 The mouth of an adulteress is a deep pit; He who is cursed of the LORD will fall into it.Pro 22:15 Foolishness is bound up in the heart of a child; The rod of discipline will remove it far from him.

Pro 22:16 He who oppresses the poor to make more for himself Or who gives to the rich, {will} only {come to} poverty.

Pro 22:17 Incline your ear and hear the words of the wise, And apply your mind to my knowledge;

Pro 22:18 For it will be pleasant if you keep them within you, That they may be ready on your lips.

Pro 22:19 So that your trust may be in the LORD, I have taught you today, even you.

Pro 22:20 Have I not written to you excellent things Of counsels and knowledge,

Pro 22:21 To make you know the certainty of the words of truth That you may correctly answer him who sent you?

Pro 22:22 Do not rob the poor because he is poor, Or crush the afflicted at the gate;

Pro 22:23 For the LORD will plead their case And take the life of those who rob them.

Pro 22:24 Do not associate with a man {given} to anger; Or go with a hot-tempered man,

Pro 22:25 Or you will learn his ways And find a snare for yourself.

Pro 22:26 Do not be among those who give pledges, Among those who become guarantors for debts.

Pro 22:27 If you have nothing with which to pay, Why should he take your bed from under you?

Pro 22:28 Do not move the ancient boundary Which your fathers have set.

Pro 22:29 Do you see a man skilled in his work? He will stand before kings; He will not stand before obscure men.