WOD 5-31-12


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 5-30-12

SWAT Gear Shuttle

3 rnds for Time:

10x burpee + 50 yrd farmer carry @ (2) 32kg + 10 burpee + 50 yrd farmer carry the 32kg back to start.

10x burpee+ 50 yrd rack hold carry (2) 24kg + 10 burpee + rack hold carry the 53’s back to start.

10x burpee + Overhead carry (2) 16kg kb’s 50 yrds+ 10x burpee+ OH carry the 16’s back to start

Note: This WOD was designed to simulate a long SWAT call-up retrieving gear back and forth going down range.  3 rnds = 180 burpees & 900 yrds of carry (almost a click!).  Thanks Dan!

wall climb2

Psalm 144:1-2

“Blessed be the LORD, my rock, Who trains my hands for war, And my fingers for battle; My lovingkindness and my fortress, My strongholdand my deliverer, My shield and He in whom I take refuge, Who subdues my [fn] people under me.”

WOD 5-29-12

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 5-28-12

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 5-27-12

The Image of God and Stewardship


Psalms 144:1

Blessed be the LORD, my rock, Who trains my hands for war, {And} my fingers for battle;1

My lovingkindness and my fortress, My stronghold and my deliverer, My shield and He in whom I take refuge, Who subdues my people under me.2

O LORD, what is man, that You take knowledge of him? Or the son of man, that You think of him?3

Man is like a mere breath; His days are like a passing shadow.4

Bow Your heavens, O LORD, and come down; Touch the mountains, that they may smoke.5

Flash forth lightning and scatter them; Send out Your arrows and confuse them.6

Stretch forth Your hand from on high; Rescue me and deliver me out of great waters, Out of the hand of aliens7

Whose mouths speak deceit, And whose right hand is a right hand of falsehood.8

I will sing a new song to You, O God; Upon a harp of ten strings I will sing praises to You,9

Who gives salvation to kings, Who rescues David His servant from the evil sword.10

Rescue me and deliver me out of the hand of aliens, Whose mouth speaks deceit And whose right hand is a right hand of falsehood.11

Let our sons in their youth be as grown-up plants, And our daughters as corner pillars fashioned as for a palace;12

Let our garners be full, furnishing every kind of produce, {And} our flocks bring forth thousands and ten thousands in our fields;13

Let our cattle bear Without mishap and without loss, {Let there be} no outcry in our streets!14

How blessed are the people who are so situated; How blessed are the people whose God is the LORD!15

WOD 5-26-12

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 5-25-12

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 5-24-12


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 5-23-12

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

WOD 5-22-12

4 Rounds for Time:

25 ring push ups

25 pull-ups

25 Swings (1.5 pood)

200m run

Tactical Athlete Instructor Certification
Tactical Athlete Instructor Certification

Charles Robert Darwin (1809-1882), was a British naturalist who propounded a theory of origins known as evolution.  Reflecting on his work near the end of his life, Charles Darwin confessed:

“I was a young man with unformed ideas.  I threw out queries, suggestions, wondering all the time, over everything; and to my astonishment the ideas took like wildfire.  People made a religion of them.”

Being bedridden many months before his death, Darwin was often found reading.  When a visitor asked what it was he was studying, he replied:

“Hebrews, still Hebrews. ‘The Royal Book,’ I call it.”

After speaking on “the holiness of God” and “the grandeur of this Book,” Darwin declared:

“Christ Jesus and his salvation.  Is not that the best theme?”