WOD 7-21-10

5 Rounds For Time

5 Power Cleans 185 lbs.

20 Double Unders

Pull-up + 45#, CrossFit Games 2010
Pull-up + 45#, CrossFit Games 2010

In Webster’s Dictionary, the definition of the word Providence is given as:

The care and superintendence which God exercises over his creatures… Some persons admit a general providence, but deny a particular providence, not considering that a general providence consists of particulars.  A belief in divine providence is a source of great consolation to good men.  By divine providence is understood God himself.

WOD 7-20-10


10 Arm-Bar Stretch to Turkish Get-up combos R/L (24 kg KB)

5 rounds for Time:

10 Handstand Kick-ups (hold handstand for 3-5 seconds) Note: OK to use wall for spotting overbalance.

5 Strict Hanging Leg Raises (legs & arms straight)

3 Headstand presses (from rings- feel free to use bands for assistance/balance)

10 Snatch High-pulls 165 pound barbell

TGU with Kimberly Rees - CrossFit Rio
TGU with Kimberly Rees - CrossFit Rio

In Webster’s Dictionary (1828 edition), the definition of the word Property is given as:

The exclusive right of possessing, enjoying and disposing of a thing; ownership.  In the beginning of the world, the Creator gave to man dominion over the earth, over the fish of the sea and the fowls of the air, and over every living thing.  This is the foundation of man’s property in the earth and all its productions…. The labor of inventing, making or producing any thing constitutes one of the highest titles to property…It is one of the greatest blessings of civil society that the property of citizens is well secured.

WOD 7-19-10

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.

KB Cert CrossFit Rio - Albuquerque, NM
KB Cert CrossFit Rio - Albuquerque, NM

“Those whom I love I rebuke and discipline.  So be earnest, and repent.  Here I am! I stand at the door and knock.  If anyone hears my voice and opens the door,, I will come in and eat with him and he with me.  To him who overcomes,, I will give the right to sit with me on my throne,  just as I overcame and sat down with my Father on his throne.  He who has an ear, let him hear what the Spirit says to the churches.” – Revelation 3:19-22

Day of Rest 7-18-10

General Court of Connecticut 1639, established under the Constitution of Connecticut, issued the order:

“That God’s word should be the only rule for ordering the affairs of the government in this commonwealth.”

Righteousness exalts a nation, But sin is a disgrace to any people. – Proverbs 14:34

Alexis de Tocqueville (1805-1859), was a famous French statesman, historian and social philosopher. Beginning in 1831, he and Gustave de Beaumont toured the country of America for the purpose of observing the American people and their institutions.  His two-part work, which was published in 1835 and 1840, was entitled Democracy in America. It has been described as “the most comprehensive and penetrating analysis of the relationship between character and society in America that ever been written.” In it he related:

“Upon my arrival in the United States the religious aspect of the country was the first thing that struck my attention; and the longer I stayed there, the more I perceived the great political consequences resulting from this new state of things.

In France I had almost always seen the spirit of religion and the spirit of freedom marching in opposite directions.  But in America I found they were intimately united and that they reigned in common over the same country.

Religion in America…must be regarded as the foremost of the political institutions of that country; for it does not impart a taste for freedom, it facilitates the use of it.  Indeed, it is the same point of view that the inhabitants of the United States themselves look upon religious belief.

I do not know whether all Americans have a sincere faith in their religion – for who can search the human heart? – But I am certain that they hold it to be indispensable to the maintenance of republican institutions.  This opinion is not peculiar to a class of citizens or a party, but it belongs to the whole nation and to every rank of society.

The sects that exist in the United States are innumerable.  They all differ in respect to the worship which is due to the Creator; but they all agree in respect to the duties which are due from man to man.

Each sect adores the Deity in its own peculiar manner, but all sects preach the same moral law in the name of God…

Moreover, all sects of the United States are comprised within the great unity of Christianity, and Christian morality is everywhere the same.

In the United states the sovereign authority is religious,…there is no country in the world where the Christian religion retains a greater influence over the souls of men than in America, and there can be no greater proof of its utility and of its conformity to human nature than that its influence is powerfully felt over the most enlightened and free nation on earth.

In the United States, if a political character attacks a sect (denomination), this may not prevent even the partisans of that very sect, from supporting him; but if he attacks all the sects together (Christianity), every one abandons him and he remains alone.

I do not question the great austerity of manners that is observable in the United States arises, in first instance, from religious faith… its influence over the mind of women is supreme, and women are the protectors of morals.  There is certainly no country in the world where the tie of marriage is more respected than in America or where conjugal happiness is more highly or worthily appreciated.

In the United States the influence of religion is not confined to the manners, but it extends to the intelligence of the people… Christianity, therefore reigns without obstacle, by universal consent; the consequence is, as I have before observed, that every principle of the moral world is fixed and determinate.

The safeguard of morality is religion, and morality is the best security of law as well as the surest pledge of freedom.

The Americans combine the notions of Christianity and of liberty so intimately in their minds, that its impossible to make them conceive of the one without the other.

Christianity is the companion of liberty in all its conflicts-the cradle of its infancy, and the divine source of its claims.

They brought with them… a form of Christianity, which I cannot better describe, than by styling a democratic and republican religion…. From the earliest settlement of the emigrants, politics and religion contracted an alliance which has never ben dissolved.

The Christian nations of our age seem to me to present a most alarming spectacle; the impulse which is bearing them along is so strong that it cannot be stopped, but it is not yet so rapid that it cannot be guided: their fate is in their hands; yet a little while and it may be no longer.

Alexis de Tocqueville wrote that he found in America:

“An ostensible respect for Christian morality and virtue.  .. (and that) almost all education is intrusted to the clergy.”

WOD 7-17-10

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

In 1828, Noah Webster completed his 26 year project of writing An American Dictionary of the English Language. For the first time in English-speaking history, English vocabulary words had a standardized spelling.  In the preface of this great work,, Noah Webster wrote:

“In my view, the Christian religion is the most important and one of the first things in which all children,, under a free government out to be instructed…No truth is more evident to my mind than that the Christian religion must be the basis of any government intended to secure the rights and privileges of a free people.

And if the talent which He entrusted to my care, has not been put to the most profitable use in his service, I hope it has not been “kept laid up in a napkin” and that any misapplication of it may be graciously forgiven.”

WOD 7-16-10

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

In 1828, Noah Webster wrote in his textbook:

It is alleged by men of loose principles, or defective views of the subject, that religion and morality are not necessary or important qualifications for political stations.  But the Scriptures teach a different doctrine.  They direct that rulers should be men who rule in the fear of God, able men, such as fear God, men of truth, hating covetousness.

But if we had no divine instruction on the subject, our own interest would demand of us a strict observance of the principle of these injunctions.  And it is to the neglect of this rule of conduct in our citizens, that we must ascribe the multiplied frauds, breeches of trust, peculations and embezzlements of public property which astonish even ourselves; which tarnish the character of our country; which disgrace a republican government; and which will tend to reconcile men to monarchs in other countries and even our own.

WOD 7-15-10

For Time:

50 Burpee / KB Dead Clean and Press R/L (16 kg)

Noah Webster (1758-1843) Author of his American Dictionary of the English Language published the first edition in November 1828.

Concerning  education Noah Webster stated:

“Education is useless without the Bible.”

“The Bible was America’s basic text book in all fields.”

“God’s Word, contained in the Bible, has furnished all necessary rules to direct our conduct.”

WOD 7-14-10

5 Rounds (90% 1 rep max)

3 Deadlifts

3 Weighted Pull-ups

3 Hand Stand Push-ups(parallettes)

5 Knees to Elbows

George Washington’s Prayer for the United States as it appears on a plaque in at Pohick Church, Fairfax County, Virginia, where Washington was a vestryman form 1762-1784:

“Almighty God; We make our earnest prayer that Thou wilt keep the United States in Thy Holy protection; and Thou wilt incline the hearts of the Citizens to cultivate a spirit of subordination and obedience to Government; and entertain a brotherly affection and love for one another and for their fellow Citizens of the United States at large, and particularly for their brethren who have served in the Field.

And finally that Thou wilt most graciously be pleased to dispose us all to do justice, to love mercy,, and to demean ourselves with that Charity, humility, and pacific temper of mind which were the Characteristics of the Divine Author of our blessed Religion, and without a humble imitation of whose example in these things we can never hope to be a happy nation.

Grant our supplication, we beseech Thee, through jesus Christ our Lord. Amen.”

WOD 7-13-10


50 Half Rotation KB  Switches (16 kg)

10 rounds for time:

10 Hang Snatch High-Pulls (95# barbell)

3 Muscle ups

In August of 1831, While traveling through Chester County in New York, Alexis de Tocqueville had the opportunity to observe a court case.  He wrote:

“While I was in America, a witness, who happened to be called at the assizes of the county of Chester (state of New York), declared that he did not believe in the existence of God or the immortality of the soul.  The judged refused to admit his evidence,, on the ground that the witness had destroyed beforehand all confidence of the court in what he was about to say.  The newspapers related the fact with out any further comment.  The New York Spectator of August 23, 1831, relates the fact in the following terms:

“The court of common pleas of Chester county (New York), a few days since rejected a witness who declared his disbelief in the existence of God.  The presiding judge remarked, that he had not before been aware that there was a man living who did not believe in the existence of God; that this belief constituted the sanction of all testimony in a court of justice: and that he knew of no case in a Christian country, where a witness had been permitted to testify without such belief.”

WOD 7-12-10

KB Fran (Heavy)

21-15-9 For Time:

KB Thrusters ( 24 kg)


Alexis de Tocqueville is attributed with the observation:

“I sought for the key to the greatness and genius of America in her harbors…; in her fertile fields and boundless forests; in her rich mines and vast world commerce; in her public school system and institutions of learning.  I sought for it in her democratic Congress and in her matchless Constitution.

Not until I went into the churches of America and heard her pulpits flame with righteousness did I understand the secret of her genius and power.

America is great because America is good, and if America ever ceases to be good, America will cease to be great.”

Proverbs 14:34 “Righteousness exalts a nation, But sin is a disgrace to any people.”

Christian LianLt. Christian Lian was 31 years old. He gave his life in service to Norway.

Christian came from the Navy’s hunter weapons and were trained as officers and coastal hunter. The department consists of some of the best educated and trained soldiers in Norway, and they have contributed almost continuously since 2001 with troops to operations in Afghanistan. He was in his fourth term deployment to Afghanistan.

Sunday, June 27, 2010 was the Military Observer Team Navy on the way to a meeting with local leaders in Almar about 30 km west of the city of Meymaneh in Afghanistan. The force was moving through the known area of a column consisting of armored vehicles. At 1726 the local time was driving one car in a roadside bomb. The explosion was very powerful and all occupants were killed.

Christian was one of the most experienced officers in the Coastal Ranger Command (KJK). He started his military service in the Army in 1998.He completed officer school for Coast Artillery in 1999/2000, and was then with the inception and the establishment of KJK. With his experience and skill were a Christian counselor, instructor, mentor, team player, and huge resource for everyone in the department.

Christian has been involved in several combat actions by their deployment in Afghanistan. He has in these relationships demonstrated a skill far beyond the norm, and he was honored with the Military Cross for personal bravery and courage by the fighting in the “bank” in Meymaneh February 7, 2006. He also participated in combat actions on May 2 this year, with nine Norwegian soldiers were wounded. Through his service he received several medals and honorary affiliations, including
- Military Cross
- Wounded in combat, 2 times
- Operation Military Medal for Afghanistan IV

For his colleagues, Christian the complete coastal hunter, with a complete loyalty to the department and all those who serve there. He is described as a dedicated and outstanding soldier, a great colleague and a gentle Southerners who had always smile on the sly. Christian was newly married and very concerned Hege, his family and their dog Whiskey. He was an outdoor man who cultivated hunting and outdoor activities. There were many hopes and plans for the future, but now it is different for many. The loss of Christian affects us all in the Armed Forces. As soldiers, we are one big family and we mourn our dead, but we know that the greatest loss and grief borne the heaviest of the immediate family.

We in the military will always remember Christian.

Haakon Bruun-Hansen
Rear Admiral
Inspector General for the Navy