WOD 1-26-10

5 Rounds for time:

3 Power Cleans (165#)

3 Front Squats (165#)

1 Push Jerk (165#)

Note: Be very technical on the above lifts.  Scale up or down as necessary.

Finish with 3 Rounds of:

3  Clean Grip High-Pulls (205#)

Note: The CGHPs are for power development, don’t let a weak or taxed grip be the limiting factor on this lift, use straps, if necessary.5 Rounds for time:


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

Pro 26:1 Like snow in summer and like rain in harvest, So honor is not fitting for a fool.

Pro 26:2 Like a sparrow in {its} flitting, like a swallow in {its} flying, So a curse without cause does not alight.

Pro 26:3 A whip is for the horse, a bridle for the donkey, And a rod for the back of fools.

Pro 26:4 Do not answer a fool according to his folly, Or you will also be like him.

Pro 26:5 Answer a fool as his folly {deserves,} That he not be wise in his own eyes.

Pro 26:6 He cuts off {his own} feet {and} drinks violence Who sends a message by the hand of a fool.

Pro 26:7 {Like} the legs {which} are useless to the lame, So is a proverb in the mouth of fools.

Pro 26:8 Like one who binds a stone in a sling, So is he who gives honor to a fool.

Pro 26:9 {Like} a thorn {which} falls into the hand of a drunkard, So is a proverb in the mouth of fools.

Pro 26:10 {Like} an archer who wounds everyone, So is he who hires a fool or who hires those who pass by.

Pro 26:11 Like a dog that returns to its vomit Is a fool who repeats his folly.

Pro 26:12 Do you see a man wise in his own eyes? There is more hope for a fool than for him.

Pro 26:13 The sluggard says, “There is a lion in the road! A lion is in the open square!”

Pro 26:14 {As} the door turns on its hinges, So {does} the sluggard on his bed.

Pro 26:15 The sluggard buries his hand in the dish; He is weary of bringing it to his mouth again.

Pro 26:16 The sluggard is wiser in his own eyes Than seven men who can give a discreet answer.

Pro 26:17 {Like} one who takes a dog by the ears Is he who passes by {and} meddles with strife not belonging to him.

Pro 26:18 Like a madman who throws Firebrands, arrows and death,

Pro 26:19 So is the man who deceives his neighbor, And says, “Was I not joking?”

Pro 26:20 For lack of wood the fire goes out, And where there is no whisperer, contention quiets down.

Pro 26:21 {Like} charcoal to hot embers and wood to fire, So is a contentious man to kindle strife.

Pro 26:22 The words of a whisperer are like dainty morsels, And they go down into the innermost parts of the body.

Pro 26:23 {Like} an earthen vessel overlaid with silver dross Are burning lips and a wicked heart.

Pro 26:24 He who hates disguises {it} with his lips, But he lays up deceit in his heart.

Pro 26:25 When he speaks graciously, do not believe him, For there are seven abominations in his heart.

Pro 26:26 {Though his} hatred covers itself with guile, His wickedness will be revealed before the assembly.

Pro 26:27 He who digs a pit will fall into it, And he who rolls a stone, it will come back on him.

Pro 26:28 A lying tongue hates those it crushes, And a flattering mouth works ruin.