WOD 9-8-12


50 KB Snatches R/L (16 kg)

10 Knees to Elbows

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.

Arm Bar Stretch - TAIC
Arm Bar Stretch – TAIC Knoxville

William McKinley (1843-1901,, assassinated) was the 25th President of the United States of America.  His administration was responsible for America becoming a world power after the victory of the Spanish American War, through the annexation of the Hawaiian Islands, Puerto Rico, Guam and the Philippine Islands. Under his administration,, the United States was given the permanent lease of Guantanamo Bay in Cuba, the Panama Canal was planned, and the Boxer Rebellion was put down in China.

On march 4, 1897, in his Inaugural Address, President William McKinley proclaimed:

Let me repeat the oath administered by the Chief justice: “I will faithfully administer the office of the president of the United States….” This is the obligation I have reverently taken before the Lord this day.  To keep it will be my single purpose and prayer.

Our faith teaches that there is no safer reliance than upon the God of our fathers… who will not forsake us so long as we obey His commandments and walk humbly in His footsteps.

President William McKinley stated:

The Christian Religion is no longer the badge of weaklings and enthusiasts, but of distinction, enforcing respect.

In respect to the Bible, President McKinley announced:

The more profoundly we study this wonderful Book, and the more closely we observe it divine precepts, the better citizens we will become and the higher will be our destiny as a nation.

WOD 9-7-12

Warm up

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

5 rounds for time:

15′ rope climb

100 yd Hill Sprint

20 1-arm swings (16 kg) alternate/switch hands every rep.

Note: Ideally the rope climb is at the bottom of the hill and the KB is at the top of the hill or vice versa depending on location and terrain.


Christian Scholarship

The home is the primary classroom for every child and according to Noah Webster, “Father of American Christian Education and Scholarship”, “Education is useless without the Bible.” When working with young, pliant minds, it is essential for the parent or educator to establish the habit of beginning the search for principles, answers, and solutions, in the Word of God, the Logo!  It is the Divine Word that consecrates and inspires the mind and builds intellectual virtue. This is why Noah Webster, Father of American Christian education, wrote the first American dictionary and established a system of rules to govern spelling, grammar, and reading. This master linguist understood the power of words, their definitions, and the need for precise word usage in communication to maintain independence. He researched every word in the original languages to provide the root meanings through his study of twenty-six languages. Eager for Americans to be free from the bondage of old world ideas which were being disseminated through our young nation’s educational system, Dr. Webster laid the foundation for uniquely American education and the American usage of English words in his dictionary that defined each word in light of its meanings and usage in the Bible and in the new Christian constitutional republic.

Each learner develops the habit of research by beginning with God’s Word through the Word Study, in which words are defined in light of how they are used in Scripture.  This process gives pre-eminence to the Word of God in deducing the Biblical principles of the subject and clothes the learner’s ideas with truth.  This is the foundation upon which the pathway of logical thinking and just reasoning is established. It produces the acquired habits of Biblical scholarship, thinking cause (internal) to effect (external), and precise, lucid communication of ideas to others.

The Model Word Study – Heritage

1. The word is defined and key words in the definition are underlined: heritage, noun (Fr. from the root of heir.)

a. Inheritance; an estate that passes from an ancestor to an heir descent or course of law; that which is inherited.

b. In Scripture, the saints or people of God are called His heritage, as being claimed by Him, and the objects of His special care. (I Peter 5)

2. Key words within the definition are defined: heir, noun (L. haeres.)

a. The man who succeeds, or is to succeed another in the possession of lands, by descent.

b. One who inherits or takes from an ancestor.

c. On who succeeds to the estate of a former possessor. (Jeremiah 49; Mica 1)

d. One who is entitled to possess.  In Scripture, saints are called heirs of the promise, heirs of righteousness, heirs of salvation, etc., by virtue of the death of Christ and of God’s gracious promises.

3. Relevant Scriptures are recorded:

a. The Lord is the portion of mine inheritance and of my cup: thou maintainest my lot.  The lines are fallen unto me in pleasant places; yea, I have a goodly heritage. (Psalm 16:5-6)

b. Lo, children are an heritage of the Lord:… (Psalm 127:3)

c. And (He) gave their land for an heritage, an heritage unto Israel His people. (Psalm 135:12)

d.  Thy testimonies have I taken as an heritage forever: for they are the rejoicing of my heart. (Psalm 119:111)

e.  The Spirit itself beareth witness with our spirit, that we are the children of God: and if children,, then heirs; heirs of God, and joint-heirs with Christ; if so be that we suffer with him, that we may also be glorified together. (Romans 8:16-17)

f. That being justified by his grace, we should be made heirs according t0 the hope of eternal life.(Titus 3:7)

4. Personal definitions written by the student require that the student “relate” the word to his life, for example: “A heritage is property that passes from an ancestor to an heir.  God called Israel His inheritance or heritage.  In the New Testament God’s people are His heritage.  We are called His children, thus His heirs, and joint-heirs with Christ.”

5. Biblical principles deduced from the study enable the student to “take possession” of the word:

a. Eternal life through grace is my heritage as a Christian.

b. God’s Word is also my heritage.

c. As a Christian, I am God’s heir and joint-heir with Christ and, therefore, should govern myself accordingly.

d. As an American Christian, I enjoy the heritage of Christian traditions and a system of law based upon the Bible as my inheritance from  earthly Christian ancestors that provides freedom to live as a child of God and exercise my God-given rights in my daily life.

e. I should guard and nurture my Christian heritage above all other possessions.

f. I have a responsibility to share the Gospel, leading others to their eternal inheritance as a child of God.

WOD 9-6-12

10 Reps Towards KB Perfection

For Time:

Prescribed weight – whatever you need to perform perfect reps.  Perform 10 reps each arm for all one-arm exercises.

10 One-arm Floor Presses R/L

10 Arm-Bar Stretches R/L

10 Double Floor Presses

10 Turkish Get Ups R/L

10 Military Press R/L

10 Push-Presses R/L

10 Russian Swings

10 Power Swings

10 American Swings

10 Swing Releases

10 One-Arm Swings R/L

10 Half Rotations Switches

10 H2H Switches

10 KB Dead Cleans R/L

10 KB (Swing) Cleans R/L

10 Bottoms-up Cleans R/L

10 Double KB Cleans

10 Thrusters

10 Snatches R/L


Latin: To Liberate the Oppressed
Latin: To Liberate the Oppressed

“May he vindicate the afflicted of the people, Save the children of the needy And crush theoppressor.” – Psalm 72:4

“To vindicate the orphan and the oppressed, So that man who is of the earth will no longer cause terror.” - Psalm 10:18


“The LORD also will be a stronghold for the oppressed, A stronghold in times of trouble;” Psalm 9:9

‘Thus says the LORD, “Do justice and righteousness, and deliver the one who has been robbed from the power of his oppressor.” - Jeremiah 22:3

WOD 9-5-12


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

Zach completing 6 pull-ups with 90#s at 2010 CF Games

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.”

WOD 9-4-12

For Time:

15 Power Clean & Jerk (155#)

5 Handstand Push-ups

10 Power C & J (155#)

10 Handstand Push-ups

5 Power C & J (155#)

15 Handstand Push ups


Psalm 15

“O LORD, who may abide in Your tent? Who may dwell on Your holy hill?

He who walks with integrity, and worksrighteousness, And speaks truth in his heart.

He does not slander with his tongue, Nor does evilto his neighbor, Nor takes up a reproach against his friend;

In whose eyes a reprobate is despised, But who honors those who fear the LORD; He swears to his own hurt and does not change;

He does not put out his money at interest, Nordoes he take a bribe against the innocent. He who does these things will never be shaken.”

WOD 9-3-12

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.

Day of Rest 9-2-12


Daniel Webster (1782-1852), was a famous American politician and diplomat. He is considered one of the greatest orators in American history. He served as a US Congressman, a US senator and the Secretary of State for three different presidents.  Webster stated:

“if religious books are not widely circulated among the masses in this country, I do not know what is going to become of us as a nation. Its truth be not diffused, error will be;

if God and His Word are not known and received, the devil and his works will gain the ascendancy; If the evangelical volume does not reach every hamlet, the pages of a corrupting licentious literature will;

If the power of the Gospel is not felt throughout the length and breath of the land, anarchy and misrule, degradation and misery, corruption and darkness will reign without mitigation or end.

if we work on marble, it will perish; if on brass, time will efface it; if we rear up temples, they will crumble into dust; but if we work upon immortal minds and embue them with  principles, with the just fear of God and to love our fellow men, we engraved those tablets something that will brighten to all eternity.

The Lord’s Day is a day on which the Gospel is preached… And although we live in a reading age and in a reading community, that the preaching of the Gospel is the human agency which has been and still is most  efficaciously employed for the spiritual good of men. That the poor had the gospel preached to them was an evidence of His mission which the Author of Christianity Himself proclaimed.

I believe that the Bible is to be understood and received in the plane and obvious meaning of its passages; for I cannot persuade myself that a book intended for the instruction conversion of the whole world should cover its true meaning in any such mystery and out that no one but critics and philosophers can discover it.

I shall stand by the Union, and by all who stand by it. I shall do justice to the whole country… And all I say, an act for the good of the whole country and all it do. I mean to stand upon the Constitution. I need no other platform. I shall know but one country. The ends I am that shall be my countries, my Gods, and Truths. I was born an American, a living American; I shall die as an American; and tend to perform the duties incumbent upon me in that character to the end of my career.”

In the discussion as he sat in a drawing room, Daniel Webster laid his hand on a copy of the Holy Scriptures and proclaimed:

“This is the Book. I’ve read the Bible through many times, and I’ll make it a practice to read it through once a year. — It is a book of all others for lawyers, as well as the divines; and I pity the man who cannot find in it a rich supply of thought and of rules for conduct. It fits a man’s life — it prepares them for death.

My brother knew the importance of Bible truths. The Bible led him to prayer, and prayer with his communion with God. On the day he died he was engaged in an important cause in the courts than in session. But this cause, important as it was, did not keep him from his duty to God. He found time for prayer; for on his desk which he had just left was found a prayer written by him on the day, which for fervent piety, a devotedness to his heavenly Master, and for expressions of humility I think was never excelled.”

In stating his convictions, Daniel Webster declared:

“The Gospel is either true history, or it is consummate fraud; it is either a reality or an imposition. Christ was what He professed to be, or He was an impostor. There is no other alternative. His spotless life in His earnest enforcement of the truth — His suffering in its defense forbid us to suppose that He was suffering an illusion of a heated brain. Every act of His purer and holy life shows that He was the author of truth, the advocate of truth, the earnest the founder of truth, and the  uncompromising sufferer for truth.

Now, considering the purity of His doctrines, the simplicity of His life, and the sublimity of His death, is it possible that he would have died for an illusion?  In all His preaching the Save your made no popular appeals; His discourses were always directed to the individual. Christ and His apostles sought to impress upon every man the conviction that he must stand or fall alone — he must live former self, and die for himself, and give up his account to the omniscient God as though he were the only dependent creature in the universe.

The Gospel leaves the individual sinner alone with himself and his God. To his own  Master he stands or falls. He has nothing to hope from the aid and sympathy of Associates. The deluded advocates of new doctrines do not so preach. Christ and His apostles, had they been deceivers, were not so have preached. If clergymen in our days would return to simplicity of the Gospel, and preach more to the individuals and less to the crowd. There would not be  so much complaint of the decline of true religion.

many of the ministers of the present day take the text from St. Paul, and preach from the newspapers. When they do so, I prefer to enjoy my own thoughts rather than to listen. I want my Pastor to come to me in the spirit of the Gospel, saying: “You are mortal! Your probation is brief; your work must be done speedily; your immortal, too. You’re hastening to the bar of God; the Judge stands at the door.” When I am thus admonished, I have no disposition to muse or to sleep.”

WOD 9-1-12

15, 10, 5 for Time:

Hang Power Snatch (135 lbs)

Box Jump 24″


Igor Morosev, World Champion - St. Petersburg Russia
St. Petersburg Russia

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.”