WOD 1-23-13


500 meter row

50 One-Arm Swings (switch hands every rep)

30 Reps: for time:

Turkish Get-ups R/L =1 (16 or 24 kg)

Muscle ups

KB cert - CrossFit La Verne, CA
KB cert – CrossFit La Verne, CA

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

Pro 23:1 When you sit down to dine with a ruler, Consider carefully what is before you,

Pro 23:2 And put a knife to your throat If you are a man of {great} appetite.

Pro 23:3 Do not desire his delicacies, For it is deceptive food.

Pro 23:4 Do not weary yourself to gain wealth, Cease from your consideration {of it.}

Pro 23:5 When you set your eyes on it, it is gone. For {wealth} certainly makes itself wings Like an eagle that flies {toward} the heavens.

Pro 23:6 Do not eat the bread of a selfish man, Or desire his delicacies;

Pro 23:7 For as he thinks within himself, so he is. He says to you, “Eat and drink!” But his heart is not with you.

Pro 23:8 You will vomit up the morsel you have eaten, And waste your compliments.

Pro 23:9 Do not speak in the hearing of a fool, For he will despise the wisdom of your words.

Pro 23:10 Do not move the ancient boundary Or go into the fields of the fatherless,

Pro 23:11 For their Redeemer is strong; He will plead their case against you.

Pro 23:12 Apply your heart to discipline And your ears to words of knowledge.

Pro 23:13 Do not hold back discipline from the child, Although you strike him with the rod, he will not die.

Pro 23:14 You shall strike him with the rod And rescue his soul from Sheol.

Pro 23:15 My son, if your heart is wise, My own heart also will be glad;

Pro 23:16 And my inmost being will rejoice When your lips speak what is right.

Pro 23:17 Do not let your heart envy sinners, But {live} in the fear of the LORD always.

Pro 23:18 Surely there is a future, And your hope will not be cut off.

Pro 23:19 Listen, my son, and be wise, And direct your heart in the way.

Pro 23:20 Do not be with heavy drinkers of wine, {Or} with gluttonous eaters of meat;

Pro 23:21 For the heavy drinker and the glutton will come to poverty, And drowsiness will clothe {one} with rags.

Pro 23:22 Listen to your father who begot you, And do not despise your mother when she is old.

Pro 23:23 Buy truth, and do not sell {it,} {Get} wisdom and instruction and understanding.

Pro 23:24 The father of the righteous will greatly rejoice, And he who sires a wise son will be glad in him.

Pro 23:25 Let your father and your mother be glad, And let her rejoice who gave birth to you.

Pro 23:26 Give me your heart, my son, And let your eyes delight in my ways.

Pro 23:27 For a harlot is a deep pit And an adulterous woman is a narrow well.

Pro 23:28 Surely she lurks as a robber, And increases the faithless among men.

Pro 23:29 Who has woe? Who has sorrow? Who has contentions? Who has complaining? Who has wounds without cause? Who has redness of eyes?

Pro 23:30 Those who linger long over wine, Those who go to taste mixed wine.

Pro 23:31 Do not look on the wine when it is red, When it sparkles in the cup, When it goes down smoothly;

Pro 23:32 At the last it bites like a serpent And stings like a viper.

Pro 23:33 Your eyes will see strange things And your mind will utter perverse things.

Pro 23:34 And you will be like one who lies down in the middle of the sea, Or like one who lies down on the top of a mast.

Pro 23:35 “They struck me, {but} I did not become ill; They beat me, {but} I did not know {it.} When shall I awake? I will seek another drink.”