WOD 1-25-10

Warm Up

500m row

5 Turkish Get-ups R/L (12  or 16 kg)

25 Snatches R/L (12 or 16 kg)

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.

CrossFit Las Vegas
CrossFit Las Vegas

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

Pro 25:1 These also are proverbs of Solomon which the men of Hezekiah, king of Judah, transcribed.

Pro 25:2 It is the glory of God to conceal a matter, But the glory of kings is to search out a matter.

Pro 25:3 {As} the heavens for height and the earth for depth, So the heart of kings is unsearchable.

Pro 25:4 Take away the dross from the silver, And there comes out a vessel for the smith;

Pro 25:5 Take away the wicked before the king, And his throne will be established in righteousness.

Pro 25:6 Do not claim honor in the presence of the king, And do not stand in the place of great men;

Pro 25:7 For it is better that it be said to you, “Come up here,” Than for you to be placed lower in the presence of the prince, Whom your eyes have seen.

Pro 25:8 Do not go out hastily to argue {your case;} Otherwise, what will you do in the end, When your neighbor humiliates you?

Pro 25:9 Argue your case with your neighbor, And do not reveal the secret of another,

Pro 25:10 Or he who hears {it} will reproach you, And the evil report about you will not pass away.

Pro 25:11 {Like} apples of gold in settings of silver Is a word spoken in right circumstances.

Pro 25:12 {Like} an earring of gold and an ornament of fine gold Is a wise reprover to a listening ear.

Pro 25:13 Like the cold of snow in the time of harvest Is a faithful messenger to those who send him, For he refreshes the soul of his masters.

Pro 25:14 {Like} clouds and wind without rain Is a man who boasts of his gifts falsely.

Pro 25:15 By forbearance a ruler may be persuaded, And a soft tongue breaks the bone.

Pro 25:16 Have you found honey? Eat {only} what you need, That you not have it in excess and vomit it.

Pro 25:17 Let your foot rarely be in your neighbor’s house, Or he will become weary of you and hate you.

Pro 25:18 {Like} a club and a sword and a sharp arrow Is a man who bears false witness against his neighbor.

Pro 25:19 {Like} a bad tooth and an unsteady foot Is confidence in a faithless man in time of trouble.

Pro 25:20 {Like} one who takes off a garment on a cold day, {or like} vinegar on soda, Is he who sings songs to a troubled heart.

Pro 25:21 If your enemy is hungry, give him food to eat; And if he is thirsty, give him water to drink;

Pro 25:22 For you will heap burning coals on his head, And the LORD will reward you.

Pro 25:23 The north wind brings forth rain, And a backbiting tongue, an angry countenance.

Pro 25:24 It is better to live in a corner of the roof Than in a house shared with a contentious woman.

Pro 25:25 {Like} cold water to a weary soul, So is good news from a distant land.

Pro 25:26 {Like} a trampled spring and a polluted well Is a righteous man who gives way before the wicked.

Pro 25:27 It is not good to eat much honey, Nor is it glory to search out one’s own glory.

Pro 25:28 {Like} a city that is broken into {and} without walls Is a man who has no control over his spirit.