WOD 10-21-09

AMRAP 20 minutes (i.e. As Many Reps as Possible)

3 Muscle ups

5 KB swing (32 kg)

7 Box Jumps


Continental Congress July 9, 1776, authorized the Continental Army to provide chaplains for their troops.  On that same day, General George Washington, the Commander-in-Chief of the Continental Army, issued the order to appoint chaplains to every regiment.  

In his first general order to his troops, General George Washington called on:

“Every officer and man… to live, and act, as becomes a Christian Soldier defending the dearest Rights and Liberties of his country.”



WOD 10-20-09

KB Linda

10,9,8,7,6,5,4,3,2,1 reps for time:

1.5 x BW Deadlift

Double KB Floor Press (40 kg or 32 kg)

.75 x BW Clean

Continental Congress, July 8, 1776, for the first time read the Declaration of Independence publicly, as the famous “Liberty Bell” was run.  Congress then established a three-man committee, consisting of Thomas Jefferson, John Adams and Benjamin Franklin, for the purpose of designing a great seal for the United States.

Benjamin Franklin’s suggestions for the seal and motto, characterizing the spirit of this new nation, were:

Moses lifting up his wand, and dividing the red sea, and pharaoh in his chariot overwhelmed with the waters.  This motto: “Rebellion to tyrants is obedience to God.”

Thomas Jefferson proposed: 

The children of Israel in the wilderness, led by a cloud by day, and a pillar of fire by night.


WOD 10-19-09

KB Fran


Thrusters (2 – 16 kg KBs)



Continental Congress, July 3, 1776 the after Congress approved the wording of the Declaration of Independence, John Adams wrote to his wife, Abigail, reflecting on what he had shared in Congress and with prophetic insight, declaring the improtance of that day:

“I am apt to believe that it will be celebrated by succeeding generations as the great anniversary Festival.  It ought to be commemorated, as the Day of Deliverance, by solemn acts of devotion to God Almighty.  It ought to be solemnized with pomp and parade, with shows, games, sport, guns, bells, bonfires and illuminations, from one end of this continent to the other, from this time forward forever.

You will think me transported with enthusiasm, but I am not.  I am well aware of the toil and blood and treasure that it will cost to maintain this Declaration, and support and defend these States.  Yet through all the gloom I can see the rays of ravishing light and glory.  I can see the end is worth more than all the means; that posterity will triumph in that day’s transaction, even though we (may regret) it, which I trust in God we shall not.”

The 56 signers of the Declaration of Independence paid a tremendous price for our freedom: 5 were arrested by the British as traitors, 12 had their homes looted and burned by the enemy, 17 lost their fortunes, 2 lost sons in the Continental Army and 9 fought and died during the Revolutionary War.


Day of Rest 10-18-09

The Battle of Monogahela

The account of George Washington in the Battle of the Monogahela was included in student textbooks in America until 1934.  During the French & Indian War, George Washington fought alongside British General Edward Braddock.  On July 9, 1755, the British were on the way to Fort Duquesne, when the French surprised them in an ambush attack.

The British, who were not accustomed to fighting unless in an open field, were being annihilated.  Washington rode back and forth across the battle delivering General Braddock’s orders.  As the battle raged, every other officer on horseback, except Washington, was shot down.  Even General Braddock was killed, at which point the troops fled in confusion.  After the battle, on July 18, 1755, Washington wrote to his brother, John A Washington, “But by the all-powerful dispensations of Providence, I have been protected beyond all human probability or expectation, for I had four bullets through my coat, and two horses shot under me, yet escaped unhurt, although death was leveling my companions on every side of me.”

Fifteen years later, Washington and Dr. Craik, a close friend of his from his youth, were traveling through those same woods near the Ohio River and Great Kanawha River.  They were met by an old Indian Chief, who addressed Washington through an interpreter:

“I am Chief and ruler over my tribes.  My influence extends to the waters of the great lakes and to the far blue mountains.I have traveled a long and weary path that I might see the young warrior of the great battle.  It was on the day when the white man’s blood mixed with the streams of our forests that I first beheld this chief [Washington]. I called to my young men and said, mark yon tall and daring warrior?  He is not of the red-coat tribe – he hath an Indian’s wisdom, and his warriors fight as we do – himself alone exposed. Quick, let your aim be certain, and he dies.  Our rifles were leveled, rifles which, but for you, knew not how to miss –t’was all in vain, a power mightier far than we, shielded you. Seeing you were under the special guardianship of the Great Spirit, we immediately ceased to fire at you.  I am old and soon shall be gathered to the great council fire of my fathers in the land of shades, bet ere I go,  here is something bids me speak in the voice of prophecy: Listen!  The Great Spirit protects that man [pointing at Washington] and guides his destinies – he will become the chief of nations and a people yet unborn will hail him as the founder of a mighty empire.  I have come to pay homage to the man who is the particular favorite of Heaven, and who can never die in battle.”

The famous Indian warrior, who was in that battle, said, “Washington was never born to be killed by a bullet! I had seventeen fair fires at him with my rifle, and after all could not bring him to the ground!”

This historical account was taken from pgs. 636-637 of William J. Federer’s book America’s God and Country: Encyclopedia of Quotations.  In my opinion, this resource should be mandatory reading for every American and Christian.

“If the foundations are destroyed, what can the righteous do?” – Psalm 11:3

In addition, I highly recommend The Bullet Proof George Washington by David Barton.  It is a more detailed account of George Washington and the Battle of the Monogahela.

Psalm 91
a.k.a. the soldier’s Psalm.
1 He who dwells in the secret place of the Most High shall abide under the shadow of the Almighty.
2 I will say of the LORD, “He is my refuge and my fortress; My God, in Him I will trust.”
3 Surely He shall deliver you from the snare of the fowler and from the perilous pestilence.
4 He shall cover you with His feathers, and under His wings you shall take refuge; His truth shall be your shield and buckler.
5 You shall not be afraid of the terror by night, nor of the arrow that flies by day.
6 Nor of the pestilence that walks in darkness nor of the destruction that lays waste at noonday.
7 A thousand may fall at your side, and ten thousand at your right hand; but it shall not come near you.
8 Only with your eyes shall you look; and see the reward of the wicked.
9 Because you have made the LORD; who is my refuge, even the Most High, your dwelling place.
10 No evil shall befall you, nor shall any plague come near your dwelling.
11 For He shall give His angels charge over you, to keep you in all your ways.
12 In their hands, they shall bear you up, lest you dash your foot against a stone.
13 You shall tread upon the lion and the cobra, the young lion and the serpent you shall trample under foot.
14 “Because he has set his love upon Me, therefore I will deliver him; I will set him on high, because he has known My name.
15 He shall call upon Me, and I will answer him; I will be with him in trouble; I will deliver him and honor him.
16 With long life I will satisfy him, and show him My salvation.”


WOD 10-17-09

H2H Skill -Fun – Day!


5 minutes SHOT Drills

Practice 5 H2H Drills – 1 round of each drill of choice;

2 Minute Rounds/ 30 seconds rest between rounds

Have Fun!


Mighty Men of Valor  

The sons of Reuben and the Gadites and the half-tribe of Manasseh, {consisting} of valiant men, men who bore shield and sword and shot with bow and {were} skillful in battle, {were} 44,760, who went to war. – 1 Chronicles 5:18

From the Gadites there came over to David in the stronghold in the wilderness, mighty men of valor, men trained for war, who could handle shield and spear, and whose faces were like the faces of lions, and {they were} as swift as the gazelles on the mountains.

These of the sons of Gad were captains of the army; he who was least was equal to a hundred and the greatest to a thousand.

These are the ones who crossed the Jordan in the first month when it was overflowing all its banks and they put to flight all those in the valleys, both to the east and to the west. – I Chronicles 12:8, 14-15



WOD 10-16-09

As many rounds as possible in 12 minutes:

3 Handstand Push Ups

5 Pull Ups

7 Knees to Elbows

Cool Down:

2 minutes Pummeling Drill with partner or Shadow Box


On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the states free within the controls of their own constitutions.

The Tenth Amendment states:

“The powers not delegated to the United States by the Constitution, nor prohibited by it to the States, are reserved to the States respectively, or to the people.”


WOD 10-15-09

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.

On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the states free within the controls of their own constitutions.

The Ninth Amendment states:

“The enumeration in the Constitution, of certain rights, shall not be construed to deny or disparage others retained by the people.”


WOD 10-14-09

5 rounds for time:

Row 500 meters

3 Skin-the-Cat to L-sit pull-up combinations

3 Zercher Lifts (bar set at knee height) Note: if you can only do 2 then the weights too heavy, 5 then weights too light)

10 Kick-ups to handstand hold (3 seconds) against wall.


On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the states free within the controls of their own constitutions.

The Eighth Amendment states:

“Excessive bail shall not be required, nor excessive fines imposed, nor cruel and unusual punishments inflicted.”



One of the many reason's to carry a KB in your vehicle!
One of the many reason's to carry a KB in your vehicle!

WOD 10-13-09


500 meter row



Power Cleans 135 pounds

Weighted Ring Dips (16 kg)


2 minutes Pummeling Drill w/partner or Shadow Box


On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the states free within the controls of their own constitutions.

The Seventh Amendment states:

“In Suits at common law, where the value in controversy shall exceed twenty dollars, the right of trial by jury shall be preserved, and no fact tried by a jury, shall be otherwise reexamined in any Court of the United States, than according to the rules of common law.”


FYI: Hip Flexor Stretch is the key to Bridging
FYI: Hip Flexor Stretch is the key to Bridging

WOD 10-12-09


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.

On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the states free within the controls of their own constitutions.

The Six Amendment states:

“In all criminal prosecutions, the accused shall enjoy the right to a speedy and public trial, by an impartial jury of the State and district wherein the crime shall have been committed, which district shall have been previously ascertained by law, and to be informed of the nature and cause of the accusation; to be confronted with the witnesses against him; to have compulsory process for obtaining Witnesses in his favor, and to have the assistance of counsel fro his defense.”