WOD 12-31-11

21-15-9 for time:

Double KB Clean & Jerk (2 – 24 kg)



Psalm 18:46-49

46 The LORD lives, and blessed be my rock; And exalted be the God of my salvation,

47 The God who executes vengeance for me, And subdues peoples under me.

48 He delivers me from my enemies; Surely You lift me above those who rise up against me; You rescue me from the violent man.

49 Therefore I will give thanks to You among the nations, O LORD, And I will sing praises to Your name.

WOD 12-30-11

10 Rounds for Time:

10 KB Snatch R/L (16 kg or 24 kg)

10 Burpees


John Peter Gabriel Muhlenberg (1746-1807), a member of the Virginia House of Burgesses in 1774, was a 30 year old pastor who preached on the Christian’s responsibility to be involved in securing freedom for America.  In 1775, after preaching a message on Ecclesiates 3:1, “For everything there is a season, and a time for every matter under heaven,” Pastor John closed his message by saying;

“In the language of the Holy Writ, there is a time for all things.  There is a time to preach and a time to fight. And now is the time to fight.”

He then threw off his clerical robes to reveal the uniform of an officer in the Revolutionary Army.  That afternoon, at the head of 300 men, John Peter muhlenberg marched off to join General Washington’s troops and became Colonel of the 8th Virginia Regiment.  He served until the end of the war,, during which he was promoted to the rank of Major General.

Revisionist Holiday History

WOD 12-29-11

5 Rounds:

5 Dead Lifts (85% of 1 rep max)

5 L-Set Holds (paralletes or rings) 5-10 seconds

Handstand (against wall) 10-30 seconds

5 weighted Ring Dips (85% of 1 rep max)

AMRAP in 10 Minutes

1 Arm KB Thruster – 24 kg (alternate R/L as needed)

Zach Filer, Tactical Athlete Cert - Atlanta 2010
Zach Filer, Tactical Athlete Cert – Atlanta 2010

Constitution of the State of Tennessee 1796, stated:

Article VIII, Section II. No person who denies the being of God, or a future state of rewards and punishments, shall hold any office in the civel department of this State.

WOD 12-28-11


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

William Strong (1808-1880), an Associate Judge of United States Supreme Court, 1870-1880, had previously served his country as a U.S. Congressman, 1847-1851, and as a justice on the Pennsylvania Supreme Court, 1857-68.  Justice William Strong Stated:

“You ask me what I think of Christ? He is the Chiefest among ten thousand, and altogether lovely-my Lord, my Savior, my God.

What do I think of the Bible? It is the infallible Word of God, a light erected all along the shores of time to warn against the rocks and  breakers, and to show the only way to the harbor of eternal rest.”

Margaux & Clare - Tactical Athlete Certification - Atlanta 2010
Margaux & Clare – Tactical Athlete Certification – Atlanta 2010

WOD 12-27-11

21, 15, 9

24 kg KB Snatch right then left

L- sit Pull-ups

Alexander Solzchenitsyn (1918-    ), a famous Russian author, was imprisoned by Joseph Stalin from 1945-1953.  He received the Nobel Prize for Literature in 1970 and was expelled from the country in 1974.  Alexander Solzhenitsyn proceeded to publish his telling book The Gulag Archipelago, 1974-79, which won international acclaim. In May of 1983, as he received the Templeton Prize for Progress in Religion, Solzhenitsyn expressed:

“Instead of the ill-advised hopes of the last two centuries, which have reduced us to insignificance and brought us to the brink of nuclear and non-nuclear death, we can only reach with determination for the warm hand of God, which we have so rashly and self-confidently pushed away.”

In commenting on the forces precipitating our culture’s decay, he stated laconically:

“Man has forgotten God, that is why this has happened.”

Cool Beach Sand Art

WOD 12-26-11

15, 10, 5 for Time:

Hang Power Snatch (135 lbs)

Box Jump 24″


CrossFit North Shore
CrossFit North Shore

Christmas Box

A small gratuity given to servants, etc., on Boxing Day (the day after Christmas Day). In the early days of Christianity, boxes were placed in churches to collect money for various charities, and opened on Christmas Day. The contents were distributed the next day by the priests, and called the “dole of the Christmas box,” or the “box money.” It was customary for heads of houses to give small sums of money to their subordinates “to put into the box” before mass on Christmas Day. – E. Cobham Brewer

This is my Son, whom I love; with him I am well pleased. – Matthew 3:17

At the name of Jesus every knee should bow, of those in heaven, and of those on earth, and of those under the earth. Philippians 2:10 NKJV

“This Jesus of Nazareth, without money and arms, conquered more millions than Alexander, Caesar, Mohammed, and Napoleon.” – Phillip Schaff

Day of Rest 12-25-11 Merry Christmas!!

Christmas: Celebrating the First Advent of Christ

For unto us a child is born, unto us a son is given: and the government shall be upon his shoulder: and his name shall be called Wonderful, Counsellor, The mighty God, The everlasting Father, The Prince of Peace.  Isaiah 9:6


Christmas in Italy

In Italy, the Presepio or crib plays a major part in the celebration of Christmas.  Every home, even the poorest, has a Presepio of some kind, and the churches have very elaborate ones.  The people place humble gifts of nuts and apples in the hands of the life-sized figures.

There are different kinds of gifts, but the same Spirit.  There are different kinds of service, but the same Lord. – I Corinthians 12:4-5

Christmas In Poland

It is a Polish custom not to serve Christmas dinner until the evening star has appeared.  A vacant chair is always placed at the table to signify htat a place has been made for the little Child of Bethlehem.

“Surely I am with you always, to the very end of the age.” – Matthew 28:20

Christmas in Egypt

In Egypt, Christians burn candles,, lamps, and logs in great numbers on Christmas Eve as symbols of “shepherds’ fire.”

You will light my lamp; the LORD my God will enlighten my darkness. – Psalm 18:28 NKJV

Christmas in Serbia

Well-to-do families in Serbia keep open house for three days at Christmas, and all visitors–friends or enemies, strangers or beggars–are welcome to come to the table.  On Christmas Eve,, the Serbians have a saying: “Tonight earth is blended with Paradise.”

“When you put on a dinner…invite the poor, the crippled, the lame, and the blind…. God will reward you for inviting those who can’t repay you.” Luke 14:12-14 TLB

This is Christmas–the real meaning of it.  God loving, searching, giving Himself–to us.  Man needing, receiving, giving himself–to God.  redemption’s glorious exchange our gifts! Without which we cannot live; Without which we cannot give to those we love anything of lasting value.  This is the meaning of Christmas—the wonder and the glory of it.” – Ruth Bell Graham

Freely you have received, freely give. – Matthew 10:8


Ronald Reagan Christmas

THANKS to Those Who Give All

Gospel of Luke – Chapters 1

Luk 1:2 Inasmuch as many have  undertaken to compile an account of the things accomplished among us,

Luk 1:2 just as they were handed down to us by those who from the beginning were eyewitnesses and servants of the word,

Luk 1:3 it seemed fitting for me as well, having investigated everything carefully from the beginning, to write {it} out for you in consecutive order, most excellent Theophilus.

Luk 1:4 so that you may know the exact truth about the things you have been taught.

Luk 1:5 In the days of Herod, king of Judea, there was a priest named Zacharias, of the division of Abijah; and he had a wife from the daughters of Aaron, and her name was Elizabeth.

Luk 1:6 They were both righteous in the sight of God, walking blamelessly in all the commandments and requirements of the Lord.

Luk 1:7 But they had no child, because Elizabeth was barren, and they were both advanced in years.

Luk 1:8 Now it happened {that} while he was performing his priestly service before God in the {appointed} order of his division

Luk 1:9 according to the custom of the priestly office, he was chosen by lot to enter the temple of the Lord and burn incense.

Luk 1:10 And the whole multitude of the people were in prayer outside at the hour of the incense offering.

Luk 1:11 And an angel of the Lord appeared to him, standing to the right of the altar of incense.

Luk 1:12 Zacharias was troubled when he saw {the angel,} and fear gripped him.

Luk 1:13 But the angel said to him, “Do not be afraid, Zacharias, for your petition has been heard, and your wife Elizabeth will bear you a son, and you will give him the name John.

Luk 1:14 “You will have joy and gladness, and many will rejoice at his birth.

Luk 1:15 “For he will be great in the sight of the Lord; and he will drink no wine or liquor, and he will be filled with the Holy Spirit while yet in his mother’s womb.

Luk 1:16 “And he will turn many of the sons of Israel back to the Lord their God.

Luk 1:17 “It is he who will go {as a forerunner} before Him in the spirit and power of Elijah, TO TURN THE HEARTS OF THE FATHERS BACK TO THE CHILDREN, and the disobedient to the attitude of the righteous, so as to make ready a people prepared for the Lord.”

Luk 1:18 Zacharias said to the angel, “How will I know this {for certain?} For I am an old man and my wife is advanced in years.”

Luk 1:19 The angel answered and said to him, “I am Gabriel, who stands in the presence of God, and I have been sent to speak to you and to bring you this good news.

Luk 1:20 “And behold, you shall be silent and unable to speak until the day when these things take place, because you did not believe my words, which will be fulfilled in their proper time.”

Luk 1:21 The people were waiting for Zacharias, and were wondering at his delay in the temple.

Luk 1:22 But when he came out, he was unable to speak to them; and they realized that he had seen a vision in the temple; and he kept making signs to them, and remained mute.

Luk 1:23 When the days of his priestly service were ended, he went back home.

Luk 1:24 After these days Elizabeth his wife became pregnant, and she kept herself in seclusion for five months, saying,

Luk 1:25 “This is the way the Lord has dealt with me in the days when He looked {with favor} upon {me,} to take away my disgrace among men.”

Luk 1:26 Now in the sixth month the angel Gabriel was sent from God to a city in Galilee called Nazareth,

Luk 1:27 to a virgin engaged to a man whose name was Joseph, of the descendants of David; and the virgin’s name was Mary.

Luk 1:28 And coming in, he said to her, “Greetings, favored one! The Lord {is} with you.”

Luk 1:29 But she was very perplexed at {this} statement, and kept pondering what kind of salutation this was.

Luk 1:30 The angel said to her, “Do not be afraid, Mary; for you have found favor with God.

Luk 1:31 “And behold, you will conceive in your womb and bear a son, and you shall name Him Jesus.

Luk 1:32 “He will be great and will be called the Son of the Most High; and the Lord God will give Him the throne of His father David;

Luk 1:33 and He will reign over the house of Jacob forever, and His kingdom will have no end.”

Luk 1:34 Mary said to the angel, “How can this be, since I am a virgin?”

Luk 1:35 The angel answered and said to her, “The Holy Spirit will come upon you, and the power of the Most High will overshadow you; and for that reason the holy Child shall be called the Son of God.

Luk 1:36 “And behold, even your relative Elizabeth has also conceived a son in her old age; and she who was called barren is now in her sixth month.

Luk 1:37 “For nothing will be impossible with God.”

Luk 1:38 And Mary said, “Behold, the bondslave of the Lord; may it be done to me according to your word.” And the angel departed from her.

Luk 1:39 Now at this time Mary arose and went in a hurry to the hill country, to a city of Judah,

Luk 1:40 and entered the house of Zacharias and greeted Elizabeth.

Luk 1:41 When Elizabeth heard Mary’s greeting, the baby leaped in her womb; and Elizabeth was filled with the Holy Spirit.

Luk 1:42 And she cried out with a loud voice and said, “Blessed {are} you among women, and blessed {is} the fruit of your womb!

Luk 1:43 “And how has it {happened} to me, that the mother of my Lord would come to me?

Luk 1:44 “For behold, when the sound of your greeting reached my ears, the baby leaped in my womb for joy.

Luk 1:45 “And blessed {is} she who believed that there would be a fulfillment of what had been spoken to her by the Lord.”

Luk 1:46 And Mary said: “My soul exalts the Lord,

Luk 1:47 And my spirit has rejoiced in God my Savior.

Luk 1:48 “For He has had regard for the humble state of His bondslave; For behold, from this time on all generations will count me blessed.

Luk 1:49 “For the Mighty One has done great things for me; And holy is His name.


Luk 1:51 “He has done mighty deeds with His arm; He has scattered {those who were} proud in the thoughts of their heart.

Luk 1:52 “He has brought down rulers from {their} thrones, And has exalted those who were humble.

Luk 1:53 “HE HAS FILLED THE HUNGRY WITH GOOD THINGS; And sent away the rich empty-handed.

Luk 1:54 “He has given help to Israel His servant, In remembrance of His mercy,

Luk 1:55 As He spoke to our fathers, To Abraham and his descendants forever.”

Luk 1:56 And Mary stayed with her about three months, and {then} returned to her home.

Luk 1:57 Now the time had come for Elizabeth to give birth, and she gave birth to a son.

Luk 1:58 Her neighbors and her relatives heard that the Lord had displayed His great mercy toward her; and they were rejoicing with her.

Luk 1:59 And it happened that on the eighth day they came to circumcise the child, and they were going to call him Zacharias, after his father.

Luk 1:60 But his mother answered and said, “No indeed; but he shall be called John.”

Luk 1:61 And they said to her, “There is no one among your relatives who is called by that name.”

Luk 1:62 And they made signs to his father, as to what he wanted him called.

Luk 1:63 And he asked for a tablet and wrote as follows, “His name is John.” And they were all astonished.

Luk 1:64 And at once his mouth was opened and his tongue {loosed,} and he {began} to speak in praise of God.

Luk 1:65 Fear came on all those living around them; and all these matters were being talked about in all the hill country of Judea.

Luk 1:66 All who heard them kept them in mind, saying, “What then will this child {turn out to} be?” For the hand of the Lord was certainly with him.

Luk 1:67 And his father Zacharias was filled with the Holy Spirit, and prophesied, saying:

Luk 1:68 “Blessed {be} the Lord God of Israel, For He has visited us and accomplished redemption for His people,

Luk 1:69 And has raised up a horn of salvation for us In the house of David His servant–

Luk 1:70 As He spoke by the mouth of His holy prophets from of old–


Luk 1:72 To show mercy toward our fathers, And to remember His holy covenant,

Luk 1:73 The oath which He swore to Abraham our father,

Luk 1:74 To grant us that we, being rescued from the hand of our enemies, Might serve Him without fear,

Luk 1:75 In holiness and righteousness before Him all our days.

Luk 1:76 “And you, child, will be called the prophet of the Most High; For you will go on BEFORE THE LORD TO PREPARE HIS WAYS;

Luk 1:77 To give to His people {the} knowledge of salvation By the forgiveness of their sins,

Luk 1:78 Because of the tender mercy of our God, With which the Sunrise from on high will visit us,

Luk 1:79 TO SHINE UPON THOSE WHO SIT IN DARKNESS AND THE SHADOW OF DEATH, To guide our feet into the way of peace.”

Luk 1:80 And the child continued to grow and to become strong in spirit, and he lived in the deserts until the day of his public appearance to Israel.

WOD 12-24-11

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

Christmas in South America

A touchingly beautiful Christmas custom is observed at early Mass on Christmas morning in some parts of South America. As the Nativitiy is reenacted, an Indian Lullaby is sung to quiet the Christ Child in his cradle of straw.  The music of little bells and ragttles can be heard as worshippers celebrate the divine birth.

I will lie down in peace and sleep, for though I am alone, O Lord, you will keep me safe. Psalm 4:8

“Through Your strength our lives can proclaim joy and hope; Through Your love we can work for peace and justice.  You are the Source of our being; You are the Light of our lives.” – Based on Lines from a Latin-American Prayer.

“On Christmas Eve a candle light, to shine abroad through Christmas night, that those who pass may see its glow, and walk with Christ a mile or so.” – author unknown

Those who are wise will shine like the brightness of the heavens, and those who lead many to righteousness, like the stars for ever and ever. – Daniel 12:3


Angels from the Realms of Glory, by James Montgomery

Angels from the realms of glory,

wing your flight o’er all the earth;

ye who sang creation’s story,

Now proclaim the Messiah’s birth:

Shepherds, in the field abiding,

watching o’er your flocks by night,

God with us is now residing;

yonder shines the infant light:

Come and worship, come and worship,

worship Christ, the newborn king.

Ronald Reagan Christmas

WOD 12-23-11

5 Rounds for Time:

Load:  2 – 24 kg KBs

1 Double KB Military Press – 5 Double KB Front Squat

3 Double KB Push Press – 3 Double KB Front Squat

5 Double KB Jerk – 1 Double KB Front Squat

Christmas in Germany

It was common in the sixteenth century for Christians in Germany to decorate fir trees–both inside and out–with roses,, apples, and colored paper.  Coming home one dark winter night near Christmas, martin Luther, the Protestant reformer,, was struck with the beauty of the starlight shining through the branches of a small fir tree.  In an effort to duplicate this beautiful sight, he attached candles to the branches of his indoor Christmas tree.

O Lord, our Lord, how majestic is your name in all the earth! - Psalm 8:9

Christmas in Iraq
Christmas Tree in Iraq

Hark the Herald Angels Sing by Charles Wesley, 1753

Hark the herald angels sing,

Glory to the new-born king;

Peace on earth, and mercy mild,

God and sinners reconciled.

Joyful all ye nations rise,

Join the triumph of the skies;

With th’ angelic host proclaim

Christ is born in Bethlehem.

Hark, the herald angels sing,

Glory to the new-born king.

WOD 12-22-11

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.”

Kettlebell Certification - Lexington, KY