WOD 11-30-11


50 KB snatches R/L (12 kg)

3 Rounds for time:

20 KB snatches R/L (16 kg)

3 Skin-the-Cat/L-sit pull-ups

10 1 arm Swings R/L (32kg)

10 See-Saw Double KB Military Presses (24 kg)

Jeff and Lee Quattrone (awesome competitor and previous 24 kg Long Cycle record holder)
Jeff and Lee Quatrone (Awesome competitor - previous 24 kg Long Cycle record holder)

On January 1, 1795, President George Washington issued another National Thanksgiving Proclamation:

It is an especial manner our duty as a people, with devout reverence and affectionate gratitude, to acknowledge our many and great obligations to Almighty God, and to implore Him to continue and confirm the blessings we experienced.

Deeply penetrated with this sentiment, I, George Washington, President of the United States, do recommend to all religious societies and denominations, and to all persons whomsoever within the United States, to set apart and observe Thursday, the 19th day of February next, as a day of public Thanksgiving and prayer,

and on that day to meet together and render sincere and hearty thanks to the great Ruler of nations for the manifold and signal mercies which distinguish our lot as a nation;

particularly for the possession of constitutions of government which unite and, by their union, establish liberty with order; for the preservation of our peace, foreign and domestic; for the reasonable control which has been given to a spirit of disorder in the suppression of the late insurrection, and generally for the prosperous condition of our affairs, public and private,

and at the same time humbly and fervently beseech the kind Author of these blessings graciously to prolong them to us;

to imprint on our hearts deep and solemn sense of our obligations to Him for them; to teach us rightly to estimate their immense value;

to preserve us from the arrogance of prosperity, and from hazarding the advantages we enjoy by delusive pursuits,

to dispose us to merit the continuance of his favors by not abusing them, by our gratitude for them, and by a corresponding conduct as citizens and as men to render this country more and more a safe and propitious asylum for the unfortunate of other countries,, to extend among us true and useful knowledge;

to diffuse and establish habits of sobriety, order, and morality and piety, and finally to impart all the blessings we possess or ask for ourselves to the whole family of mankind.

In testimony whereof, I have caused the seal of the United States of America to be affixed to these presents, and signed the same with my hand.  Done in the city of Philadelphia the fist day of January, 1795.  (signed) George Washington

WOD 11-29-11

Warm -up

5 Minutes H2H KB Drills (12 or 16 kg)

5 Rounds For time:

3 Deadlifts (90% of 1 rep max)

3 Pull-ups (32 kg)

3 Handstand Push-ups (Rings or parralettes)


5  50 yard Sprints

Jeff and Coach Rudnev
Jeff and Coach Rudnev at IKFF National Kettlebell Championships (19 Nov 2011)

On October 21, 1864, President Abraham Lincoln issued the second annual Day of Thanksgiving on the last Thursday, in November.

And I do further recommend to my fellow-citizens aforesaid, that on that occasion they do reverently humble themselves in the dust, and from thence offer up penitent and fervent prayers and supplications to the great Disposer of events for a return of the inestimable blessings of peace, union, and harmony throughout the land which it has pleased Him to assign as a dwelling-place for ourselves and for our posterity throughout all generations.

WOD 11-28-11

Hero WOD (modified by using kettlebells instead of barbell)

Randy (In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed February 6 in the line of duty)

For Time:

75 KB Snatches R/24 kg

75 KB Snatches L/24 kg


Psalm 18: 28-39

28 “For You light my lamp; The LORD my God illumines my darkness.

29 For by You I can run upon a troop; And by my God I can leap over a wall.

30 As for God, His way is blameless; The word of the LORD is tried; He is a shield to all who take refuge in Him.

31 For who is God, but the LORD? And who is a rock, except our God,

32 The God who girds me with strength And makes my way blameless?

33 He makes my feet like hinds’ feet, And sets me upon my high places.

34 He trains my hands for battle, So that my arms can bend a bow of bronze.

35 You have also given me the shield of Your salvation, And Your right hand upholds me; And Your gentleness makes me great.

36 You enlarge my steps under me, And my feet have not slipped.

37 I pursued my enemies and overtook them, And I did not turn back until they were consumed.

38 I shattered them, so that they were not able to rise; They fell under my feet.

39 For You have girded me with strength for battle; You have subdued under me those who rose up against me

Day of Rest 11-27-11

Ronald Wilson Reagan, the 40th President of the United States of America, said:

“The time has come to turn to God and reassert our trust in Him for the healing of America… our country is in need of and ready for a spiritual renewal…”

Deuteronomy 30:1-20

“So it shall be when all of these things have come upon you, the blessing and the curse which I have set before you, and you call {them} to mind in all nations where the LORD your God has banished you, and you return to the LORD your God and obey Him with all your heart and soul according to all that I command you today, you and your sons, then the LORD your God will restore you from captivity, and have compassion on you, and will gather you again from all the peoples where the LORD you God has scattered you.

“If your outcasts are at the ends of the earth, from there the LORD your God will gather you, and from there He will bring you back.The LORD your God will bring you into the land which your fathers possessed, and you shall possess it; and He will prosper you and multiply you more than your fathers. Moreover the LORD your God will circumcise your heart and the heart of your descendants, to love the LORD your God with all your heart and with all your soul, so that you may live.

“The LORD your God will inflict all these curses on your enemies and on those who hate you, who persecuted you. And you shall again obey the LORD, and observe all His commandments which I command you today. Then the LORD your God will prosper you abundantly in all the work of your hand, in the offspring of your body and in the offspring of your cattle and in the produce of your ground, for the LORD will again rejoice over you for good, just as He rejoiced over your fathers; if you obey the LORD your God to keep His commandments and His statutes which are written in this book of the law, if you turn to the LORD your God with all your heart and soul.”For this commandment which I command you today is not too difficult for you, nor is it out of reach.

“It is not in heaven, that you should say, ‘Who will go up to heaven for us to get it for us and make us hear it, that we may observe it?’

“Nor is it beyond the sea, that you should say, ‘Who will cross the sea for us to get it for us and make us hear it, that we may observe it?’
“But the word is very near you, in your mouth and in your heart, that you may observe it.

“See, I have set before you today life and prosperity, and death and adversity;
in that I command you today to love the LORD your God, to walk in His ways and to keep His commandments and His statutes and His judgments, that you may live and multiply, and that the LORD your God may bless you in the land where you are entering to possess it.
“But if your heart turns away and you will not obey, but are drawn away and worship other gods and serve them,
I declare to you today that you shall surely perish. You will not prolong {your} days in the land where you are crossing the Jordan to enter and possess it.
“I call heaven and earth to witness against you today, that I have set before you life and death, the blessing and the curse. So choose life in order that you may live, you and your descendants,
by loving the LORD your God, by obeying His voice, and by holding fast to Him; for this is your life and the length of your days, that you may live in the land which the LORD swore to your fathers, to Abraham, Isaac, and Jacob, to give them.”

WOD 11-26-11

Warm-up (men 16 kg, women 8 kg)

10 Russian Swings

10 American Swings

10 Swings Right/Left

10 Cleans Right/Left

10 Clean & Jerks Right/Left

10 Snatches Right/left

WOD (5 rounds for time)

20 Double Clean and Jerks (16kg/8kg)

10 Knees to elbows

Psalm 18:1-3

1 For the choir director. A Psalm of David the servant of the LORD, who spoke to the LORD the words of this song in the day that the LORD delivered him from the hand of all his enemies and from the hand of Saul. And he said, “I love You, O LORD, my strength.”

2 The LORD is my rock and my fortress and my deliverer, My God, my rock, in whom I take refuge; My shield and the horn of my salvation, my stronghold.

3 I call upon the LORD, who is worthy to be praised, And I am saved from my enemies.

WOD 11-25-11


5 minutes of SHOT Drills

10,9,8,7,6,5,4,3, 2,1

Thrusters (2 – 24kg KBs)


George Washington issued from New York a National Day of Thanksgiving Proclamation on October 3, 1789:

Whereas it is the duty of all nations to acknowledge the providence of Almighty God, to obey His will, to be grateful for his benefits, and humbly to implore His protection and favor….

Now, therefore, I do recommend and assign Thursday, the twenty-sixth day of November next, to be devoted by the people of the United States to the service of that great and glorious Being, who is the beneficent Author of all the good that was, that is, or that will be. That we then may all unite unto Him our sincere and humble thanks for His kind care and protection of the people of this country previous to their becoming a nation; for thesignal and manifold mercies and the favorable interpositions of His providence in the course and conclusion of the late war;

Jamie, Michelle, Amina, Marissa, Jeff, Zach, Margaux, Rob, Lexi
Jamie, Michelle, Amina, Marissa, Jeff, Zach, Margaux, Rob, Lexi
Congratulations to CF Affiliate “Old Country Iron Club”, all the way from Seattle, WA

WOD 11-24-11

Thanksgiving Day WOD

1 Round of the following exercises.  Male 24 kg, Female 16 kg

25 Russian Swings

25 Two arm Swing Releases

25 1-arm Swings R/L

25 Turkish Get-ups R/L = 1 (alternate sides after every rep)

25 Clean and Jerk R/L

25 Snatches, R/L

‘God’s Instrument’: The Story of Squanto

I first heard this story several years ago, listening to the radio, while driving home from work.  It was a short one-minute broadcast of Chuck Colson’s BreakPoint.  It left quite an impression.  Here’s the more recently updated transcript (November 4, 2003) of the true and inspiring story of Squanto.

Most of us know the story of the first Thanksgiving—at least, we know the Pilgrim version. But how many of us know the Indian viewpoint?

No, I’m not talking about some revisionist, politically correct version of history. I’m talking about the amazing story of the way God used an Indian named Squanto as a special instrument of His providence.

Historical accounts of Squanto’s life vary, but historians believe that around 1608—more than a decade before the Pilgrims arrived—a group of English traders sailed to what is today Plymouth, Massachusetts. When the trusting Wampanoag Indians came out to trade, the traders took them prisoner, transported them to Spain, and sold them into slavery. It was an unimaginable horror.

But God had an amazing plan for one of the captured Indians—a boy named Squanto.

Squanto was bought by a well-meaning Spanish monk, who treated him well and taught him the Christian faith. Squanto eventually made his way to England and worked in the stables of a man named John Slaney. Slaney sympathized with Squanto’s desire to return home, and he promised to put the Indian on the first vessel bound for America.

It wasn’t until 1618—ten years after Squanto was first kidnapped—that a ship was found. Finally, after a decade of exile and heartbreak, Squanto was on his way home.

But when he arrived in Massachusetts, more heartbreak awaited him. An epidemic had wiped out Squanto’s entire village.

We can only imagine what must have gone through Squanto’s mind: Why had God allowed him to return home, against all odds, only to find his loved ones dead?

A year later, the answer came. A shipload of English families arrived and settled on the very land once occupied by Squanto’s people. Squanto went to meet them, greeting the startled Pilgrims in English.

According to the diary of Pilgrim Governor William Bradford, Squanto “became a special instrument sent of God for [our] good . . . He showed [us] how to plant [our] corn, where to take fish and to procure other commodities . . . and was also [our] pilot to bring [us] to unknown places for [our] profit, and never left [us] till he died.”

When Squanto lay dying of a fever, Bradford wrote that their Indian friend “desir[ed] the Governor to pray for him, that he might go to the Englishmen’s God in heaven.” Squanto bequeathed his possessions to the Pilgrims “as remembrances of his love.”

Who but God could so miraculously convert a lonely Indian and then use him to save a struggling band of Englishmen? It is reminiscent of the biblical story of Joseph, who was also sold into slavery—and whom God, likewise, used as a special instrument for good.

Squanto’s life story is remarkable, and we ought to make sure our children and grandchildren learn about it. Sadly, most books about Squanto omit references to his Christian faith. But I’m delighted to say that Eric Metaxas has written a wonderful children’s book called Squanto and the Miracle of Thanksgiving. I highly recommend it. It will teach your kids about the “special instrument sent of God” who changed the course of American history.

“You intended to harm me, but God intended it for good to accomplish what is now being done, the saving of many lives”- Genesis 50:20b

“And we know that all things work together for good to them that love God, to them who are the called according to [his] purpose.” – Rom 8:28

May you and your families have a blessed Thanksgiving!

Jeff Martone

WOD 11-23-11

5 Rounds for Time:

5 Power Cleans 185

20 Double Unders

On November 29, 1623, three years after the Pilgrims’ arrived and two years after the first Thanksgiving, Governor William Bradford made an official proclamation for a day of Thanksgiving:

To all ye Pilgrims:

In as much as the great Father has given us this year an abundant harvest of Indian corn, wheat, peas, beans squashes, and garden vegetable, and has made the forests to abound with game and the sea with fish and clams, and inasmuch as he has protected us from the ravages of the savages, has spared us from pestilence and disease, has granted us freedom to worship God according to the dictates of our own conscience;

now I, your magistrate, do proclaim that sll ye Pilgrims, with your wives and ye little ones, do gather at ye meeting house, on ye hill, between the hours of 9 and 12 in the day time, on Thursday, November ye 29th, of hte year of our Lord one thousand six hundred and twenty three, and the third year since ye Pilgrims landed on ye Pilgrim Rock, there to listen to ye pastor and render thanksgiving to ye Almighty God for all His blessings.  William Bradford, Ye Governor of Ye Colony.

In 1647, Bradford wrote in his famous historical work, Of Plymouth Plantation:

Last and not least, they cherished a great hope and inward zeal of laying good foundations, or at least making some ways toward it, for the propagation and advance of the gospel of the kingdom of Christ in the remote parts of the world, even though they should be but stepping stones to others in the performance of so great a work.

Thus out of small beginnings greater things have been produced by His hand that made all things of nothing, and gives being to all things that are; and, as one small candle may light a thousand,, so the light here kindled hath shone unto many, yea in some sort of our whole nation; let the glorious name of Jehovah have all the praise.

Inscribed on Governor William Bradford’s grave at Burial Hill in Plymouth, Massachusetts, are the remarks:

Under this stone rests the ashes of William Bradford,, a zealous Puritan, and sincere Christian Governor of Plymouth Colony from 1621 to 1657, (the year he died) aged 69, except 5 years,, which he declined.

Let the right hand of the Lord awake. (Inscribed in Hebrew)

What our fathers with so much difficulty attained do not basely relinquish. (Inscribed in Latin)

Sergey Rudnev, Aleks Khasin, John Wild Buckley
Sergey Rudnev, Aleks Khasin, John Wild Buckley

Intently watching the events at the 2011 IKFF National Kettlebell Championships

WOD 11-22-11

21-15-9 for Time:

1 Arm Thruster R (24 kg)

1 Arm Thruster L (24 kg)


In March of 1621, as recorded in Governor Bradford’s Of Plymouth Plantation, Squanto joined the Pilgrims:

“About the 16th of March (1621), a certain Indian came boldly amongst them and spoke to them in broken English…. His name was Samoset.  He told them also of another Indian whose name was Squanto, a native of this place, who had been in England and could speak better English than himself…

About four or five days after, came… the aforesaid Squanto… (He) continued with them and was their interpreter and was a special instrument sent of God for their good beyond their expectation.  He showed them how to plant corn, where to take fish and other commodities, and guided them to unknown places, and never left them until he died.

He was a native of these parts, and had been one of the few survivors of the plague hereabouts.  He was carried away with others by one Hunt, a captain of a ship, who intended to sell them for slaves in Spain; but he got away for England, and was received by a merchant in London, and employed in Newfoundland and other parts, and lastly brought into these parts by a Captain Dermer.”

Motor City CrossFit - Kettlebell Trainer's Course
Motor City CrossFit - Kettlebell Trainer's Course

Photo by Jeff (not pictured) :0)

WOD 11-21-11

AMRAP in 15 minutes

3 Turkish Get-ups L/R

12 Ring Dips

100 yrd Sprint (50 out and 50 back)

“The Bible is the Chief of moral cause of all that is good, and the best corrector of all that is evil, in human society; the best book for regulating the temporal concerns of men, and the only book that can serve as an infallible guide to future felicity… It is extremely important to our nation, in a political as well as religious view, that all possible authority and influence should be given to the scriptures, for these furnish the best principles of civil liberty, and the most effectual support of republican government.

The principles of genuine liberty, and of wise laws and administrations,, are to be drawn from the Bible and sustained by its authority.  The man, therefore, who weakens or destroys the divine authority of that Book may be accessory to all the public disorders which society is doomed to suffer…

There are two powers only, sufficient to control men and secure the rights of individuals and a peacealbe administration; these are the combined force of religion and law, and the force or fear of the bayonet.”  – Noah Webster, 1833

Jeff and Coach Rudnev
Jeff and Coach Rudnev

Here’s a photo of Jeff and his coach Sergey Rudnev after Jeff set the new North American Record in the 24 kg Men’s Long Cycle event.