WOD 5-31-11


Row 1000 meters


5 minutes of H2H Kettlebell or SHOT Drills

Work out - 4 rounds of 4 reps, 80% of 1 rep max

Squat (low-bar back squat)

Dips (weighted)

Chin-ups (weighted)

My Coaches… IKSFA.

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 5-30-11

Memorial Day WOD

10 Minutes:

5 Minutes KB Snatch Right (16 kg)

5 Minutes KB Snatch Left (16 kg)

Note: Try to maintain 16-20 reps per minute.  Watch the clock, pace yourself, be efficient and “rest” on top.

Take a 5-10 minute break then…

Finish with 3 rounds of:

1 minute – 1 arm swings Left (24 kg)

1 minute – 1 arm swings Right (24 kg)


“”Greater love has no one than this, that one lay down his life for his friends.” - John 15:13




PRESS RELEASE: U.S. Army Ranger dies of natural causes

FORT BENNING, GA (USASOC News Service, May 30, 2010) – A U.S. Army Ranger assigned to the 75th Ranger Regiment died as a result of complications due to a spontaneous brain aneurysm on May 29.

Staff Sgt. Pedro Brandao Lacerda
Staff Sgt. Pedro Brandao Lacerda

Staff Sgt. Pedro Brandao Lacerda, a Ranger Assessment and Selection Program (RASP) instructor with the Regimental Special Troops Battalion (RSTB) at Fort Benning was leading a squad size element of RASP students through physical training on May 28 when he collapsed.  He was taken immediately to Martin Army Community Hospital, placed on life support and transferred to Columbus Regional Medical Center, where he later died.

Lacerda was born Aug. 11, 1979, and enlisted in the U.S. Army in November 2005 from Knoxville, Tenn. He completed One Station Unit Training, Basic Airborne Training, the Ranger Indoctrination Program at Fort Benning and was assigned to 3rd Battalion, 75th Ranger Regiment. There he served as an assistant machine gunner, machine gunner, squad automatic weapon gunner, gun team leader and team leader. In October 2008, Lacerda moved to RSTB to serve as an instructor for new Rangers to the 75th Ranger Regiment.

He has deployed three times in support of the Global War on Terror; twice to Iraq and once to Afghanistan.

“Staff Sgt. Lacerda was loved by all and considered the most lethal man in the Regiment with his hands. As an instructor in our Ranger Assessment and Selection Program, he was instrumental in developing Rangers,” said Col. Michael E. Kurilla, Commander, 75th Ranger Regiment. “He was instrumental in the 75th Ranger Regiment’s and Army’s Combatives program. His contributions and legacy to the 75th Ranger Regiment will live on in the hundreds of Rangers he trained.”

Lacerda was part of the first U.S. Army team to compete in the Pan American Jiu Jitsu Championships in Irvine, Calif., last month where he won his first-round match.  Prior to joining the Army, Lacerda competed in the games and won the gold in 1998, 1999 and 2002. He also captured the welterweight title at the 2009 All-Army Combatives Championship on Fort Benning and was instrumental to the development of the 75th Ranger Regiment and Army combatives programs.

“Staff Sergeant Lacerda was a hard core Ranger and an All – Army combatives champion, yet also was the nicest guy you ever met,” said Lt. Col. Brian Eifler, Regimental Special Troops Battalion Commander, 75th Ranger Regiment. “We are all going to miss him.”

Lacerda’s military education includes the Basic Airborne Course, Ranger Indoctrination Training, the U.S. Army Ranger Course, Warrior Leader Course and Combatives—Levels 1, 2 and 3.

Lacerda’s awards and decorations include the Ranger Tab, Combat Infantryman’s Badge, Parachutist’s Badge. He has also been awarded the Joint Service Commendation Medal, Army Commendation Medal with one oak leaf cluster, Army Achievement Medal, Army Good Conduct Medal, National Defense Service Medal, Afghanistan campaign Medal with combat star, Iraq Campaign Medal with combat star, Global War on Terrorism Service Medal, and the Army Service Ribbon.  He will be posthumously awarded with the Army Meritorious Service Medal.

Lacerda, a native of Copacabana, Rio de Janeiro, Brazil, is survived by his wife Marina B. Lacerda, his children Yasmin and Pepe, his father Pedro Lacerda, his brother Marcelo Lacerda and his sister Tatina Lacerda; all of Copacabana, Rio de Janeiro, Brazil.

Funeral arrangements are pending at this time.


It is the
not the preacher,
who has given us freedom of religion.

It is
not the reporter,
who has given us freedom of the press.

It is
not the poet,
who has given us freedom of speech.

It is
not the campus organizer,
who has given us freedom to assemble.

It is
not the lawyer,
who has given us the right to a fair trial.

It is
not the politician,
Who has given us the right to vote.

It is the VETERAN, who salutes the Flag.

It is the VETERAN, who serves under the Flag.



Day of Rest 5-29-11

“All that is necessary for evil to triumph is for good men to do nothing” Edmund Burke

Painting of Apostle Peter being Crucified upside down - The Hermitage, St. Petersburg Russia
Painting of the Apostle Peter’s Crucifixion – The Hermitage, St. Petersburg Russia

“Who will stand up for me against evildoers? Who will take his stand for me against those who do wickedness?” – Psalms 94:16

“The people of the land have practiced oppressionand committed robbery, and they have wronged the poor and needy and have oppressed the sojournerwithout justice.  I searched for a man among them who would buildup the wall and stand in the gap before Me for the land, so that I would not destroy it; but I found no one.  Thus I have poured out My indignation on them; I have consumed them with the fire of My wrath; their way I have brought upon their heads, declares the Lord GOD.” -  Ezekiel 22-27-29

A good read, especially with Memorial Day approaching.

If you watched the series, “Band of Brothers”, you will remember Shifty as the guy who was the best shot in the company. He was called upon several times in the series to take care of a German sniper or to give cover so other troops could maneuver.


A real hero  God bless him.

SHIFTY DIED JAN 17, 2011……….rest in peace.

“Shifty” By Chuck Yeager

Shifty volunteered for the airborne in WWII and served with Easy Company of the 506th Parachute Infantry Regiment, part of the 101st  Airborne Infantry.  If you’ve seen Band of Brothers on HBO or the History Channel, you know Shifty.  His character appears in all 10 Episodes, and Shifty himself is interviewed in several of them.

I met Shifty in the  Philadelphia airport several years ago. I didn’t know who he was at the time.I just saw an elderly gentleman having Trouble reading his ticket.I offered to help, assured him that he was at the right gate, and noticed the “Screaming Eagle,” the symbol of The 101st Airborne, on his hat.

Making conversation, I asked him if he d been in the 101st Airborne Or if his son was serving.  He said quietly that he had been in the 101st. I thanked him for his service, then asked him when he served, and how many jumps he made.Quietly and humbly, he said “Well, I  guess I signed up in 1941 or so, and was in until sometime in 1945 … ” at which point my heart skipped.

At that point, again, very humbly, he said “I made the 5 training Jumps at Toccoa, and then jumped into  Normandy ..    Do you know  where  Normandy is?”At this point my heart stopped. I told him “Yes, I know exactly where  Normandy is,and I know what D-Day was.”

At that point he said “I also made a second jump into  Holland , into  Arnhem .”

I was standing with a genuine war hero ….And then I realized  that it was June, just after the anniversary of D-Day. I asked Shifty if he was on his way back from  France , and he said “Yes…  And it’s

real sad because, these days, so few of the guys are left, and those that are, lots of them can’t make the trip.”My heart was in my throat and I didn’t know what to say.

I helped Shifty get onto the plane and then realized he was back in Coach while I was in First Class. I sent the flight attendant back to get him and said that I wanted to switch seats.  When Shifty came forward, I got up out of the seat and told him I wanted him to have it, that I’d take his in coach.

He said “No, son, you enjoy that seat.  Just knowing that there are still some who remember what we did and who still care is enough to make an old man very happy.”  His eyes were filling up as he said it. And mine are brimming up now as I write this.

Shifty died on Jan. 17 after fighting cancer.

There was no parade.

No big event in Staples Center ..

No wall to wall back to back 24×7 news coverage.

No weeping fans on television.

And that’s not right!!

Let’s give Shifty his own Memorial Service, online, in our own quiet way.

Please forward this email to everyone you know.  Especially to the veterans.

Rest in peace, Shifty.

Chuck Yeager, Maj Gen. [ret.]

P.S.  I think that it is amazing how the “media” chooses our “heroes” these days… Michael Jackson & the like!     Amen  I say  GB

Please do me a favor and pass this on so that untold thousands can read it…..

We owe no less to our REAL HEROES……

WOD 5-28-11

Tabada Couplet

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

Snatches R/L (1.5 pood)


IKSFA Elite Kettlebell Training Camp - St. Petersburg Russia
IKSFA Elite Kettlebell Training Camp – St. Petersburg Russia

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 5-27-11

KB Fran

21, 15, 9

Thrusters 2 – 24 kg KBs


LAPD honors 17 officers with Medal of Valor
LAPD honors 17 officers with Medal of Valor

LAPD Honors 17 Officers with Medal of Honor

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 5-26-11

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

3 Pull-ups

6 Burpees

9 Squats

Run 50 Meters

TGU with Nazo - St. Petersburg, Russia
TGU with Nazo – St. Petersburg, Russia

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.”

WOD 5-25-11

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.

Dennis Vasil’ev – MSWC World Champion

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

WOD 5-24-11


For Time:


Handstand Push-ups

Ring Dips

Ring Push-ups

IKSFA Training Camp - St. Petersburg, Russia
IKSFA Elite Training Camp – St. Petersburg, Russia

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!”

WOD 5-23-11

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!


But in all these things we overwhelmingly conquerthrough Him who loved us- Romans 8:37