WOD 9-30-10


5 minutes of S.H.O.T. Drills (8# shot)

5 rounds x 5 reps

DeadLifts (80% of 1rm)


Hanging Leg raise


Constitution of the State of North Carolina, 1776, stated:

” There shall be no establishment of any one religious church or denomination in this State in preference to any other.

Article XXXII That no person who shall deny the being of God, or the truth of the Protestant religion, or the divine authority of the Old or New Testaments, or who shall hold religious principles incompatible with the freedom and safety of the State, shall be capable of holding any office or place of trust or profit in the civil department within this State. (until 1876)”

In 1835, the word “Protestant” was changed to “Christian.”

In 1868, among the persons disqualified for office were:

“All persons who shall deny the being of Almighty God.”

WOD 9-29-10


for time:

KB Swing (32 kg)


Note: this workout was inspired by John Brookfield.  He did 30 reps about 60 minutes.  That’s about 40 minutes longer than I care to work!  Although, it’s a nice goal to work towards.


Fundamental Constitutions of the Carolinas 1663, drawn up by the famous philos0pher John Locke, at the request of Sir William Berkeley and seven other lord proprietors of the colony, stated:

“No man shall be permitted to be a freeman of Carolina, or to have any estate of habitation within it that doth not acknowledge a God, and that God is publicly and solemnly to be worshiped.”

WOD 9-28-10


50 KB Snatches R/L (16 kg)

10 Knees to Elbows

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.


“Reading maketh a full man; speaking, a ready man, writing an exact man.” – Bacon

“Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking!” - FERDINAND FOCH

WOD 9-27-10

5 rounds for Time:

50  1-Arm KB Swings (alternating hands each rep) 24 kg

10 Burpees

1 minute rest in between rounds

Montgomery, King Peter II, Winston Churhil
Montgomery, King Peter II, Winston Churchill

“Leadership is the capacity and will to rally men and women to a common purpose, and the character which inspires confidence.” – General Bernard Montgomery

An outstanding example  of the above statement was Sir Winston Churchill, leader of Britain during World War II.

“Continuous effort, not strength or intelligence, is the key to unlocking your potential.”                                                                                                                                                     – Winston Churchill

Day of Rest 9-26-10


Matthew 22:37-39

“And He said to him,  ‘YOU SHALL LOVE THE LORD YOUR GOD WITH ALL YOUR HEART, AND WITH ALL YOUR SOUL, AND WITH ALL YOUR MIND.’  This is the great and foremost commandment.  The second is like it, ‘YOU SHALL LOVE YOUR NEIGHBOR AS YOURSELF.'”

Love to others - The more we believe, the more we love: faith is the root, and love is the flower that grows upon it.  “Faith working through love” (Gal. 5:6). ATFG p. 98

Love of God – Christ suffered more for His spouse than ever any husband did for a wife.  he suffered poverty and ignominy.  He who crowned the heavens with stars was Himself crowned with thorns.  He was called a companion of sinners, so that we might be made companions of angels.  He was regardless of His life; he leaped into the sea of his Father’s wrath to save His spouse from drowning.  GMP p. 245

I Corinthians 13: 1-13

If I speak with the tongues of men and of angels, but do not have love, I have become a noisy gong or a clanging cymbal.  If I have {the gift of} prophecy, and know all mysteries and all knowledge; and if I have all faith, so as to remove mountains, but do not have love, I am nothing.  And if I give all my possessions to feed {the poor,} and if I surrender my body to be burned, but do not have love, it profits me nothing.

Love is patient,

love is kind {and}

(love) is not jealous;

love does not brag {and}

(love) is not arrogant,

(love) does not act unbecomingly;

(love) does not seek its own,

(love) is not provoked,

(love) does not take into account a wrong {suffered,}

(love) does not rejoice in unrighteousness,but

(love) rejoices with the truth;

(love) bears all things,

(love) believes all things,

(love) hopes all things,

(love) endures all things.

Love never fails; …

But now faith, hope, love, abide these three; but the greatest of these is love.

It is interesting to note that If you replace the word “love” with “Jesus”  in the above verses.  It fits perfectly.  Try it.

Now, try it again but this time replace it with your name.

If your like me not only does it not fit… it’s almost embarrassing to the point of being laughable.  Our goal as believers is to become more Christlike.  May the love of God shine in and through you each and every day!

History has proved that a society based on loving it’s neighbor is more stable and productive than one that is based on killing it’s neighbor.” – James Teasdale, Christian Missionary, Kenya.

WOD 9-25-10

10,9,8,7,6,5,4,3,2,1, for Time:

KB Thrusters (2 – 24 kg KBs)



Leadership Development 101 – qualities to look for in a potential leader:

1) Does little things well

2) Has learned to focus on priorities

3) Uses leisure well

4) Has Intensity

5) Knows how to exploit momentum

6) Is growing

7) Overcomes discouragement and “impossible” situations

8) Understands his or her weaknesses

“When I came to you…my message and my preaching were not with wise and persuasive words, but with a demonstration of the Spirit’s power.”  – I Corinthians 2:1,4

WOD 9-24-10

5 Rounds (90% 1 rep max)

3 Deadlifts

3 Weighted Pull-ups

3 Hand Stand Push-ups(parallettes)

5 Knees to Elbows


Yet those who wait for the LORD Will gain new strength; They will mount up {with} wings like eagles, They will run and not get tired, They will walk and not become weary. - Isaiah 40:31

WOD 9-23-10

3 Rounds

10 Turkish Get-ups R/L (24 kg)

10 Muscle-Ups

Note: Alternate arms after every rep for the TGU

Easy TGU with Ana (a.k.a. Anabell) Browne
Easy TGU with Ana (a.k.a. Anabell) Browne

“A leader is a person who has the ability to get others to do what they don’t want to do, and like it.”                                                                                                                - President Harry S. Truman (1945-53)

Field Marshall Bernard Law Montgomery (1887-1976) outlined seven qualities for a military leader in his book The Art of Leadership.

A leader must:

1) avoid getting swamped in detail

2) not be petty

3) not be pompous

4) know how to select people to fit the task

5) trust others to do the job without the leader’s meddling

6) be capable of clear decisions

7) inspire confidence.

WOD 9-22-10

4 Rounds for Time:

25 ring push ups

25 pull-ups

25 Swings (1.5 pood)

200m run

CrossFit Ft. Meade
CrossFit Ft. Meade

“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

WOD 9-21-10

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


In early 1773, the men of Marlborough, Massachusetts declared unanimously:

“Death is more eligible then slavery.  A free-born people are not required by the religion of Jesus Christ to submit to tyranny, but may make use of such power as God has Given them to recover and support their laws and liberties… We implore the Ruler above the skies, that He would make bare and His arm in defense of His Church and people, and let Israel go.”