Day of Rest 1-22-12

“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 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.

WOD 1-21-12

Linda (KB)

10,9,8,7,6,5,4,3,2,1 reps for time

1.5 x BW Deadlift

1 x BW Bench Press* (or Double Kettlebells Floor Press 2 – 40 kg KB)

.75 x BW Cleans

Kettlebell Level 1 Certification - CrossFit La Verne, CA
Kettlebell Level 1 Certification – CrossFit La Verne, CA

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

Pro 21:1 The king’s heart is {like} channels of water in the hand of the LORD; He turns it wherever He wishes.
Pro 21:2 Every man’s way is right in his own eyes, But the LORD weighs the hearts.
Pro 21:3 To do righteousness and justice Is desired by the LORD more than sacrifice.
Pro 21:4 Haughty eyes and a proud heart, The lamp of the wicked, is sin.
Pro 21:5 The plans of the diligent {lead} surely to advantage, But everyone who is hasty {comes} surely to poverty.
Pro 21:6 The acquisition of treasures by a lying tongue Is a fleeting vapor, the pursuit of death.
Pro 21:7 The violence of the wicked will drag them away, Because they refuse to act with justice.
Pro 21:8 The way of a guilty man is crooked, But as for the pure, his conduct is upright.
Pro 21:9 It is better to live in a corner of a roof Than in a house shared with a contentious woman.
Pro 21:10 The soul of the wicked desires evil; His neighbor finds no favor in his eyes.
Pro 21:11 When the scoffer is punished, the naive becomes wise; But when the wise is instructed, he receives knowledge.
Pro 21:12 The righteous one considers the house of the wicked, Turning the wicked to ruin.
Pro 21:13 He who shuts his ear to the cry of the poor Will also cry himself and not be answered.
Pro 21:14 A gift in secret subdues anger, And a bribe in the bosom, strong wrath.
Pro 21:15 The exercise of justice is joy for the righteous, But is terror to the workers of iniquity.
Pro 21:16 A man who wanders from the way of understanding Will rest in the assembly of the dead.
Pro 21:17 He who loves pleasure {will become} a poor man; He who loves wine and oil will not become rich.
Pro 21:18 The wicked is a ransom for the righteous, And the treacherous is in the place of the upright.
Pro 21:19 It is better to live in a desert land Than with a contentious and vexing woman.
Pro 21:20 There is precious treasure and oil in the dwelling of the wise, But a foolish man swallows it up.
Pro 21:21 He who pursues righteousness and loyalty Finds life, righteousness and honor.
Pro 21:22 A wise man scales the city of the mighty And brings down the stronghold in which they trust.
Pro 21:23 He who guards his mouth and his tongue, Guards his soul from troubles.
Pro 21:24 “Proud,” “Haughty,” “Scoffer,” are his names, Who acts with insolent pride.
Pro 21:25 The desire of the sluggard puts him to death, For his hands refuse to work;
Pro 21:26 All day long he is craving, While the righteous gives and does not hold back.
Pro 21:27 The sacrifice of the wicked is an abomination, How much more when he brings it with evil intent!
Pro 21:28 A false witness will perish, But the man who listens {to the truth} will speak forever.
Pro 21:29 A wicked man displays a bold face, But as for the upright, he makes his way sure.
Pro 21:30 There is no wisdom and no understanding And no counsel against the LORD.
Pro 21:31 The horse is prepared for the day of battle, But victory belongs to the LORD.

WOD 1-20-12


KB Swing (32kg)

Box Jumps


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

Pro 20:1 Wine is a mocker, strong drink a brawler, And whoever is intoxicated by it is not wise.

Pro 20:2 The terror of a king is like the growling of a lion; He who provokes him to anger forfeits his own life.

Pro 20:3 Keeping away from strife is an honor for a man, But any fool will quarrel.

Pro 20:4 The sluggard does not plow after the autumn, So he begs during the harvest and has nothing.

Pro 20:5 A plan in the heart of a man is {like} deep water, But a man of understanding draws it out.

Pro 20:6 Many a man proclaims his own loyalty, But who can find a trustworthy man?

Pro 20:7 A righteous man who walks in his integrity– How blessed are his sons after him.

Pro 20:8 A king who sits on the throne of justice Disperses all evil with his eyes.

Pro 20:9 Who can say, “I have cleansed my heart, I am pure from my sin”?

Pro 20:10 Differing weights and differing measures, Both of them are abominable to the LORD.

Pro 20:11 It is by his deeds that a lad distinguishes himself If his conduct is pure and right.

Pro 20:12 The hearing ear and the seeing eye, The LORD has made both of them.

Pro 20:13 Do not love sleep, or you will become poor; Open your eyes, {and} you will be satisfied with food.

Pro 20:14 “Bad, bad,” says the buyer, But when he goes his way, then he boasts.

Pro 20:15 There is gold, and an abundance of jewels; But the lips of knowledge are a more precious thing.

Pro 20:16 Take his garment when he becomes surety for a stranger; And for foreigners, hold him in pledge.

Pro 20:17 Bread obtained by falsehood is sweet to a man, But afterward his mouth will be filled with gravel.

Pro 20:18 Prepare plans by consultation, And make war by wise guidance.

Pro 20:19 He who goes about as a slanderer reveals secrets, Therefore do not associate with a gossip.

Pro 20:20 He who curses his father or his mother, His lamp will go out in time of darkness.

Pro 20:21 An inheritance gained hurriedly at the beginning Will not be blessed in the end.

Pro 20:22 Do not say, “I will repay evil”; Wait for the LORD, and He will save you.

Pro 20:23 Differing weights are an abomination to the LORD, And a false scale is not good.

Pro 20:24 Man’s steps are {ordained} by the LORD, How then can man understand his way?

Pro 20:25 It is a trap for a man to say rashly, “It is holy!” And after the vows to make inquiry.

Pro 20:26 A wise king winnows the wicked, And drives the {threshing} wheel over them.

Pro 20:27 The spirit of man is the lamp of the LORD, Searching all the innermost parts of his being.

Pro 20:28 Loyalty and truth preserve the king, And he upholds his throne by righteousness.

Pro 20:29 The glory of young men is their strength, And the honor of old men is their gray hair.

Pro 20:30 Stripes that wound scour away evil, And strokes {reach} the innermost parts.

WOD 1-19-12

Warm up

Joint Mobility Drills

AMRAP in 10 minutes

5 KB Snatch R/L (24 kg)

10 Wall Ball

5 Weighted Pull-ups (24 kg)


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

Pro 19:1 Better is a poor man who walks in his integrity Than he who is perverse in speech and is a fool.

Pro 19:2 Also it is not good for a person to be without knowledge, And he who hurries his footsteps errs.

Pro 19:3 The foolishness of man ruins his way, And his heart rages against the LORD.

Pro 19:4 Wealth adds many friends, But a poor man is separated from his friend.

Pro 19:5 A false witness will not go unpunished, And he who tells lies will not escape.

Pro 19:6 Many will seek the favor of a generous man, And every man is a friend to him who gives gifts.

Pro 19:7 All the brothers of a poor man hate him; How much more do his friends abandon him! He pursues {them with} words, {but} they are gone.

Pro 19:8 He who gets wisdom loves his own soul; He who keeps understanding will find good.

Pro 19:9 A false witness will not go unpunished, And he who tells lies will perish.

Pro 19:10 Luxury is not fitting for a fool; Much less for a slave to rule over princes.

Pro 19:11 A man’s discretion makes him slow to anger, And it is his glory to overlook a transgression.

Pro 19:12 The king’s wrath is like the roaring of a lion, But his favor is like dew on the grass.

Pro 19:13 A foolish son is destruction to his father, And the contentions of a wife are a constant dripping.

Pro 19:14 House and wealth are an inheritance from fathers, But a prudent wife is from the LORD.

Pro 19:15 Laziness casts into a deep sleep, And an idle man will suffer hunger.

Pro 19:16 He who keeps the commandment keeps his soul, {But} he who is careless of conduct will die.

Pro 19:17 One who is gracious to a poor man lends to the LORD, And He will repay him for his good deed.

Pro 19:18 Discipline your son while there is hope, And do not desire his death.

Pro 19:19 {A man of} great anger will bear the penalty, For if you rescue {him,} you will only have to do it again.

Pro 19:20 Listen to counsel and accept discipline, That you may be wise the rest of your days.

Pro 19:21 Many plans are in a man’s heart, But the counsel of the LORD will stand.

Pro 19:22 What is desirable in a man is his kindness, And {it is} better to be a poor man than a liar.

Pro 19:23 The fear of the LORD {leads} to life, So that one may sleep satisfied, untouched by evil.

Pro 19:24 The sluggard buries his hand in the dish, {But} will not even bring it back to his mouth.

Pro 19:25 Strike a scoffer and the naive may become shrewd, But reprove one who has understanding and he will gain knowledge.

Pro 19:26 He who assaults {his} father {and} drives {his} mother away Is a shameful and disgraceful son.

Pro 19:27 Cease listening, my son, to discipline, {And you will} stray from the words of knowledge.

Pro 19:28 A rascally witness makes a mockery of justice, And the mouth of the wicked spreads iniquity.

Pro 19:29 Judgments are prepared for scoffers, And blows for the back of fools.

WOD 1-18-12


1000m row

50 KB Snatches R/L (16kg or 12 kg)


5×5 80% of 1 rep Max

Back Squat

Weighted Ring Dips

Janda Sit-ups

Weighted Chins


5 50 yd sprints

CrossFit LKN - Charlotte, NC
CrossFit LKN – Charlotte, NC

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

Pro 18:1 He who separates himself seeks {his own} desire, He quarrels against all sound wisdom.

Pro 18:2 A fool does not delight in understanding, But only in revealing his own mind.

Pro 18:3 When a wicked man comes, contempt also comes, And with dishonor {comes} scorn.

Pro 18:4 The words of a man’s mouth are deep waters; The fountain of wisdom is a bubbling brook.

Pro 18:5 To show partiality to the wicked is not good, {Nor} to thrust aside the righteous in judgment.

Pro 18:6 A fool’s lips bring strife, And his mouth calls for blows.

Pro 18:7 A fool’s mouth is his ruin, And his lips are the snare of his soul.

Pro 18:8 The words of a whisperer are like dainty morsels, And they go down into the innermost parts of the body.

Pro 18:9 He also who is slack in his work Is brother to him who destroys.

Pro 18:10 The name of the LORD is a strong tower; The righteous runs into it and is safe.

Pro 18:11 A rich man’s wealth is his strong city, And like a high wall in his own imagination.

Pro 18:12 Before destruction the heart of man is haughty, But humility {goes} before honor.

Pro 18:13 He who gives an answer before he hears, It is folly and shame to him.

Pro 18:14 The spirit of a man can endure his sickness, But {as for} a broken spirit who can bear it?

Pro 18:15 The mind of the prudent acquires knowledge, And the ear of the wise seeks knowledge.

Pro 18:16 A man’s gift makes room for him And brings him before great men.

Pro 18:17 The first to plead his case {seems} right, {Until} another comes and examines him.

Pro 18:18 The {cast} lot puts an end to strife And decides between the mighty ones.

Pro 18:19 A brother offended {is harder to be won} than a strong city, And contentions are like the bars of a citadel.

Pro 18:20 With the fruit of a man’s mouth his stomach will be satisfied; He will be satisfied {with} the product of his lips.

Pro 18:21 Death and life are in the power of the tongue, And those who love it will eat its fruit.

Pro 18:22 He who finds a wife finds a good thing And obtains favor from the LORD.

Pro 18:23 The poor man utters supplications, But the rich man answers roughly.

Pro 18:24 A man of {too many} friends {comes} to ruin, But there is a friend who sticks closer than a brother.

WOD 1-17-12

Linda (KB)

10,9,8,7,6,5,4,3,2,1 reps for time

1.5 x BW Deadlift

1 x BW Bench Press* (or Double Kettlebells Floor Press 2 – 40 kg KB)

.75 x BW Cleans


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

Pro 17:1  Better is a dry morsel and quietness with it Than a house full of feasting with strife.

Pro 17:2 A servant who acts wisely will rule over a son who acts shamefully, And will share in the inheritance among brothers.

Pro 17:3 The refining pot is for silver and the furnace for gold, But the LORD tests hearts.

Pro 17:4 An evildoer listens to wicked lips; A liar pays attention to a destructive tongue.

Pro 17:5 He who mocks the poor taunts his Maker; He who rejoices at calamity will not go unpunished.

Pro 17:6 Grandchildren are the crown of old men, And the glory of sons is their fathers.

Pro 17:7 Excellent speech is not fitting for a fool, Much less are lying lips to a prince.

Pro 17:8 A bribe is a charm in the sight of its owner; Wherever he turns, he prospers.

Pro 17:9 He who conceals a transgression seeks love, But he who repeats a matter separates intimate friends.

Pro 17:10 A rebuke goes deeper into one who has understanding Than a hundred blows into a fool.

Pro 17:11 A rebellious man seeks only evil, So a cruel messenger will be sent against him.

Pro 17:12 Let a man meet a bear robbed of her cubs, Rather than a fool in his folly.

Pro 17:13 He who returns evil for good, Evil will not depart from his house.

Pro 17:14 The beginning of strife is {like} letting out water, So abandon the quarrel before it breaks out.

Pro 17:15 He who justifies the wicked and he who condemns the righteous, Both of them alike are an abomination to the LORD.

Pro 17:16 Why is there a price in the hand of a fool to buy wisdom, When he has no sense?

Pro 17:17 A friend loves at all times, And a brother is born for adversity.

Pro 17:18 A man lacking in sense pledges And becomes guarantor in the presence of his neighbor.

Pro 17:19 He who loves transgression loves strife; He who raises his door seeks destruction.

Pro 17:20 He who has a crooked mind finds no good, And he who is perverted in his language falls into evil.

Pro 17:21 He who sires a fool {does so} to his sorrow, And the father of a fool has no joy.

Pro 17:22 A joyful heart is good medicine, But a broken spirit dries up the bones.

Pro 17:23 A wicked man receives a bribe from the bosom To pervert the ways of justice.

Pro 17:24 Wisdom is in the presence of the one who has understanding, But the eyes of a fool are on the ends of the earth.

Pro 17:25 A foolish son is a grief to his father And bitterness to her who bore him.

Pro 17:26 It is also not good to fine the righteous, {Nor} to strike the noble for {their} uprightness.

Pro 17:27 He who restrains his words has knowledge, And he who has a cool spirit is a man of understanding.

Pro 17:28 Even a fool, when he keeps silent, is considered wise; When he closes his lips, he is {considered} prudent.

WOD 1-16-12

Warm Up

KB Snatches 50 reps per arm (Skill work: 12-16 kg)

H2H Kettlebell Drills (12-16 kg) 5 minutes


3 ronds for time:

400m Run

21 American Swing (24 kg)

12 Pull-ups

Fine tuning the basics - Blauer Tactical
Fine tuning the basics – Blauer Tactical

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

Pro 16:1  The plans of the heart belong to man, But the answer of the tongue is from the LORD.

Pro 16:2 All the ways of a man are clean in his own sight, But the LORD weighs the motives.

Pro 16:3 Commit your works to the LORD And your plans will be established.

Pro 16:4  The LORD has made everything for its own purpose, Even the wicked for the day of evil.

Pro 16:5   Everyone who is proud in heart is an abomination to the LORD; Assuredly, he will not be unpunished

Pro 16:6 By lovingkindness and truth iniquity is atoned for, And by the fear of the LORD one keeps away from evil.

Pro 16:7 When a man’s ways are pleasing to the LORD, He makes even his enemies to be at peace with him.

Pro 16:8 Better is a little with righteousness Than great income with injustice.

Pro 16:9 The mind of man plans his way, But the LORD directs his steps.

Pro 16:10 A divine decision is in the lips of the king; His mouth should not err in judgment.

Pro 16:11 A just balance and scales belong to the LORD; All the weights of the bag are His concern.

Pro 16:12 It is an abomination for kings to commit wicked acts, For a throne is established on righteousness.

Pro 16:13 Righteous lips are the delight of kings, And he who speaks right is loved.

Pro 16:14 The fury of a king is {like} messengers of death, But a wise man will appease it.

Pro 16:15 In the light of a king’s face is life, And his favor is like a cloud with the spring rain.

Pro 16:16 How much better it is to get wisdom than gold! And to get understanding is to be chosen above silver.

Pro 16:17 The highway of the upright is to depart from evil; He who watches his way preserves his life.

Pro 16:18 Pride {goes} before destruction, And a haughty spirit before stumbling.

Pro 16:19 It is better to be humble in spirit with the lowly Than to divide the spoil with the proud.

Pro 16:20 He who gives attention to the word will find good, And blessed is he who trusts in the LORD.

Pro 16:21 The wise in heart will be called understanding, And sweetness of speech increases persuasiveness.

Pro 16:22 Understanding is a fountain of life to one who has it, But the discipline of fools is folly.

Pro 16:23 The heart of the wise instructs his mouth And adds persuasiveness to his lips.

Pro 16:24 Pleasant words are a honeycomb, Sweet to the soul and healing to the bones.

Pro 16:25 There is a way {which seems} right to a man, But its end is the way of death.

Pro 16:26 A worker’s appetite works for him, For his hunger urges him {on.}

Pro 16:27 A worthless man digs up evil, While his words are like scorching fire.

Pro 16:28 A perverse man spreads strife, And a slanderer separates intimate friends.

Pro 16:29 A man of violence entices his neighbor And leads him in a way that is not good.

Pro 16:30 He who winks his eyes {does so} to devise perverse things; He who compresses his lips brings evil to pass.

Pro 16:31 A gray head is a crown of glory; It is found in the way of righteousness.

Pro 16:32 He who is slow to anger is better than the mighty, And he who rules his spirit, than he who captures a city.

Pro 16:33 The lot is cast into the lap, But its every decision is from the LORD.

Day of Rest 1-15-12

“Truth is the most orient pearl in Christ’s crown. Let us contend for the truth, as one would for a large sum of money, that it should not be wrested out of his hand.” – Thomas Watson, Body of Divinity

Therefore Pilate said to Him, “So You are a king?” Jesus answered, “You say {correctly} that I am a king. For this I have been born, and for this I have come into the world, to testify to the truth. Everyone who is of the truth hears My voice.” John 18:37

“and you will know the truth, and the truth will make you free.” John 8:32 & the CIA’s Official Motto

IMGP1952January: A Proverb a Day – Keeps Stupidity at Bay!

Pro 15:1 A gentle answer turns away wrath, But a harsh word stirs up anger.

Pro 15:2 The tongue of the wise makes knowledge acceptable, But the mouth of fools spouts folly.

Pro 15:3 The eyes of the LORD are in every place, Watching the evil and the good.

Pro 15:4 A soothing tongue is a tree of life, But perversion in it crushes the spirit.

Pro 15:5 A fool rejects his father’s discipline, But he who regards reproof is sensible.

Pro 15:6 Great wealth is {in} the house of the righteous, But trouble is in the income of the wicked.

Pro 15:7 The lips of the wise spread knowledge, But the hearts of fools are not so.

Pro 15:8 The sacrifice of the wicked is an abomination to the LORD, But the prayer of the upright is His delight.

Pro 15:9 The way of the wicked is an abomination to the LORD, But He loves one who pursues righteousness.

Pro 15:10 Grievous punishment is for him who forsakes the way; He who hates reproof will die.

Pro 15:11 Sheol and Abaddon {lie open} before the LORD, How much more the hearts of men!

Pro 15:12 A scoffer does not love one who reproves him, He will not go to the wise.

Pro 15:13 A joyful heart makes a cheerful face, But when the heart is sad, the spirit is broken.

Pro 15:14 The mind of the intelligent seeks knowledge, But the mouth of fools feeds on folly.

Pro 15:15 All the days of the afflicted are bad, But a cheerful heart {has} a continual feast.

Pro 15:16 Better is a little with the fear of the LORD Than great treasure and turmoil with it.

Pro 15:17 Better is a dish of vegetables where love is Than a fattened ox {served} with hatred.

Pro 15:18 A hot-tempered man stirs up strife, But the slow to anger calms a dispute.

Pro 15:19 The way of the lazy is as a hedge of thorns, But the path of the upright is a highway.

Pro 15:20 A wise son makes a father glad, But a foolish man despises his mother.

Pro 15:21 Folly is joy to him who lacks sense, But a man of understanding walks straight.

Pro 15:22 Without consultation, plans are frustrated, But with many counselors they succeed.

Pro 15:23 A man has joy in an apt answer, And how delightful is a timely word!

Pro 15:24 The path of life {leads} upward for the wise That he may keep away from Sheol below.

Pro 15:25 The LORD will tear down the house of the proud, But He will establish the boundary of the widow.

Pro 15:26 Evil plans are an abomination to the LORD, But pleasant words are pure.

Pro 15:27 He who profits illicitly troubles his own house, But he who hates bribes will live.

Pro 15:28 The heart of the righteous ponders how to answer, But the mouth of the wicked pours out evil things.

Pro 15:29 The LORD is far from the wicked, But He hears the prayer of the righteous.

Pro 15:30 Bright eyes gladden the heart; Good news puts fat on the bones.

Pro 15:31 He whose ear listens to the life-giving reproof Will dwell among the wise.

Pro 15:32 He who neglects discipline despises himself, But he who listens to reproof acquires understanding.

Pro 15:33 The fear of the LORD is the instruction for wisdom, And before honor {comes} humility.

WOD 1-14-12

Warm up

Row 1000 m

5 rounds for time:

5 Power Cleans 185 lbs

20 Double Unders

CrossFit Ft. Bragg
CrossFit Ft. Bragg

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

Pro 14:1  The wise woman builds her house, But the foolish tears it down with her own hands.

Pro 14:2  He who walks in his uprightness fears the LORD, But he who is devious in his ways despises Him.

Pro 14:3  In the mouth of the foolish is a rod for {his} back, But the lips of the wise will protect them.

Pro 14:4  Where no oxen are, the manger is clean, But much revenue {comes} by the strength of the ox.

Pro 14:5  A trustworthy witness will not lie, But a false witness utters lies.

Pro 14:6  A scoffer seeks wisdom and {finds} none, But knowledge is easy to one who has understanding.

Pro 14:7  Leave the presence of a fool, Or you will not discern words of knowledge.

Pro 14:8 The wisdom of the sensible is to understand his way, But the foolishness of fools is deceit.

Pro 14:9  Fools mock at sin, But among the upright there is good will.

Pro 14:10 The heart knows its own bitterness, And a stranger does not share its joy.

Pro 14:11 The house of the wicked will be destroyed, But the tent of the upright will flourish.

Pro 14:12 There is a way {which seems} right to a man, But its end is the way of death.

Pro 14:13 Even in laughter the heart may be in pain, And the end of joy may be grief.

Pro 14:14 The backslider in heart will have his fill of his own ways, But a good man will {be satisfied} with his.

Pro 14:15 The naive believes everything, But the sensible man considers his steps.

Pro 14:16 A wise man is cautious and turns away from evil, But a fool is arrogant and careless.

Pro 14:17 A quick-tempered man acts foolishly, And a man of evil devices is hated.

Pro 14:18 The naive inherit foolishness, But the sensible are crowned with knowledge.

Pro 14:19 The evil will bow down before the good, And the wicked at the gates of the righteous.

Pro 14:20 The poor is hated even by his neighbor, But those who love the rich are many.

Pro 14:21 He who despises his neighbor sins, But happy is he who is gracious to the poor.

Pro 14:22 Will they not go astray who devise evil? But kindness and truth {will be to} those who devise good.

Pro 14:23 In all labor there is profit, But mere talk {leads} only to poverty.

Pro 14:24 The crown of the wise is their riches, {But} the folly of fools is foolishness.

Pro 14:25 A truthful witness saves lives, But he who utters lies is treacherous.

Pro 14:26 In the fear of the LORD there is strong confidence, And his children will have refuge.

Pro 14:27 The fear of the LORD is a fountain of life, That one may avoid the snares of death.

Pro 14:28 In a multitude of people is a king’s glory, But in the dearth of people is a prince’s ruin.

Pro 14:29 He who is slow to anger has great understanding, But he who is quick-tempered exalts folly.

Pro 14:30 A tranquil heart is life to the body, But passion is rottenness to the bones.

Pro 14:31 He who oppresses the poor taunts his Maker, But he who is gracious to the needy honors Him.

Pro 14:32 The wicked is thrust down by his wrongdoing, But the righteous has a refuge when he dies.

Pro 14:33 Wisdom rests in the heart of one who has understanding, But in the hearts of fools it is made known.

Pro 14:34 Righteousness exalts a nation, But sin is a disgrace to {any} people.

Pro 14:35 The king’s favor is toward a servant who acts wisely, But his anger is toward him who acts shamefully.

WOD 1-2-12

5 Rounds for Time:

10 Double KB Clean & Jerk (24 kg) a.k.a. Long Cycle

10 Pull-ups


January: A Proverb a Day – Keeps Stupidity at Bay

Pro 2:1   My son, if you will receive my words And treasure my commandments within you,

Pro 2:2   Make your ear attentive to wisdom, Incline your heart to understanding;

Pro 2:3   For if you cry for discernment, Lift your voice for understanding;

Pro 2:4 If you seek her as silver And search for her as for hidden treasures;

Pro 2:5   Then you will discern the fear of the LORD And discover the knowledge of God.

Pro 2:6 For the LORD gives wisdom; From His mouth {come} knowledge and understanding.

Pro 2:7     He stores up sound wisdom for the upright; {He is} a shield to those who walk in integrity,

Pro 2:8 Guarding the paths of justice, And He preserves the way of His godly ones.

Pro 2:9 Then you will discern righteousness and justice And equity {and} every good course.

Pro 2:10 For wisdom will enter your heart And knowledge will be pleasant to your soul;

Pro 2:11 Discretion will guard you, Understanding will watch over you,

Pro 2:12 To deliver you from the way of evil, From the man who speaks perverse things;

Pro 2:13 From those who leave the paths of uprightness To walk in the ways of darkness;

Pro 2:14 Who delight in doing evil And rejoice in the perversity of evil;

Pro 2:15 Whose paths are crooked, And who are devious in their ways;

Pro 2:16 To deliver you from the strange woman, From the adulteress who flatters with her words;

Pro 2:17 That leaves the companion of her youth And forgets the covenant of her God;

Pro 2:18 For her house sinks down to death And her tracks {lead} to the dead;

Pro 2:19 None who go to her return again, Nor do they reach the paths of life.

Pro 2:20 So you will walk in the way of good men And keep to the paths of the righteous.

Pro 2:21 For the upright will live in the land And the blameless will remain in it;

Pro 2:22 But the wicked will be cut off from the land And the treacherous will be uprooted from it.