WOD 12-21-10

Warm up

50 KB Snatches R/L (12 or 16 kg)

5 rounds for time:

15′ rope climb

100 yd Hill Sprint

20 1-arm swings (16 kg) alternate/switch hands every rep.

Note: Ideally the rope climb is at the bottom of the hill and the KB is at the top of the hill or vice versa depending on location and terrain.


Merry X-mas or Christmas?

X, the twenty fourth letter in the English Alphabet, is borrowed from the Greek. As a numeral, Xstands for ten.  It represents one V, which stands for five, place on the top of another.  When laid horizontally, it stands for a thousand, and with a dash over it, it stands for ten thousand.  As an abbreviation, X. stands for Christ, as in Xn. Christian; Xm. Christmas. – 1828 Webster Dictionary


Your time: look for ways to help those who cannot help themselves.

Your love: Give love freely to those who need it and deserve it least.

Your life: your life was a give to you from God; make it a gift from God to others.

Your Lord: Jesus is the greatest Gift of all.  Introduce Him to a friend.

WOD 12-20-10

5 Rounds for Time:
Load:  2 – 32 kg KBs

Double KB Military Press 1-1-1-1-1

Double KB Push Press 3-3-3-3-3

Double KB Jerk 5-5-5-5-5


Importance of the Dictionary

The dictionary imparts a philosophy of government either secular or Christian that will form the basis for how every individual in the family will govern himself and expect to be governed.  Consider the definitions of “law”.


Modern Dictionary (1980) – A binding custom or practice of community; a rule of conduct or action prescribed or formally recognized as binding or enforced by a controlling authority. (this definition continues for two inches of one column)

Webster Dictionary (1828) – A rule, particularly an established or permanent rule, prescribed by the supreme power of the state to its subjects, for regulating their actions, and particularly their social actions.  Laws are imperative or mandatory, commanding what shall be done; prohibitory, restraining from what is to be forborne; or permissive, declaring what may be done without incurring a penalty.  The laws which enjoin the duties of piety and morality, are prescribed by God and found in the Scriptures. (this definition continues on for twenty-0ne inches of three columns.)


Modern Dictionary (dictionary.com) – 1. the science or art of political government; 2. the practice or profession of conducting political affairs.

Webster Dictionary (1828) – The science of government; that part of ethics which consists in the regulation and government of a nation or state, for the preservation of its safety, peace and prosperity; comprehending the defense of its existence and rights against foreign control or conquest, the augmentation of its strength and resources, and the protection of its citizens in their rights, with the preservation and improvement of their rights, with the preservation and improvement of their morals.

Day of Rest 12-19-10

Importance of the Dictionary

The dictionary defines the words that expound the theology and the vocabulary with which to describe the knowledge of God.  Consider the definitions of the word “sin.”


Modern Dictionary (1980) – An offense against religious or moral law; an action that is thought to be highly reprehensible.  Transgression of law of God.  A vitiated state of human nature in which the self is estranged from God.

Webster Dictionary (1828) – The voluntary departure of a moral agent from a known rule or rectitude or duty, prescribed by God; any voluntary transgression of the divine law, or violation of a divine command; a wicked act; iniquity. Sin is either a positive act in which a known divine law is violated, or it is the voluntary neglect to obey a positive divine command, or a rule of duty clearly implied in such command.  Sin comprehends not actions only, but whatever is contrary to God’s commands or law. 1 John 3; Matt. 15; James 4 (this definition goes for another column in the 1828 Dictionary)

Christian Scholarship

The home is the primary classroom for every child and according to Noah Webster, “Father of American Christian Education and Scholarship”, “Education is useless without the Bible.” When working with young, pliant minds, it is essential for the parent or educator to establish the habit of beginning the search for principles, answers, and solutions, in the Word of God, the Logo!  It is the Divine Word that consecrates and inspires the mind and builds intellectual virtue. This is why Noah Webster, Father of American Christian education, wrote the first American dictionary and established a system of rules to govern spelling, grammar, and reading. This master linguist understood the power of words, their definitions, and the need for precise word usage in communication to maintain independence. He researched every word in the original languages to provide the root meanings through his study of twenty-six languages. Eager for Americans to be free from the bondage of old world ideas which were being disseminated through our young nation’s educational system, Dr. Webster laid the foundation for uniquely American education and the American usage of English words in his dictionary that defined each word in light of its meanings and usage in the Bible and in the new Christian constitutional republic.

Each learner develops the habit of research by beginning with God’s Word through the Word Study, in which words are defined in light of how they are used in Scripture.  This process gives pre-eminence to the Word of God in deducing the Biblical principles of the subject and clothes the learner’s ideas with truth.  This is the foundation upon which the pathway of logical thinking and just reasoning is established. It produces the acquired habits of Biblical scholarship, thinking cause (internal) to effect (external), and precise, lucid communication of ideas to others.

The Model Word Study – Heritage

1. The word is defined and key words in the definition are underlined: heritage, noun (Fr. from the root of heir.)

a. Inheritance; an estate that passes from an ancestor to an heir descent or course of law; that which is inherited.

b. In Scripture, the saints or people of God are called His heritage, as being claimed by Him, and the objects of His special care. (I Peter 5)

2. Key words within the definition are defined: heir, noun (L. haeres.)

a. The man who succeeds, or is to succeed another in the possession of lands, by descent.

b. One who inherits or takes from an ancestor.

c. On who succeeds to the estate of a former possessor. (Jeremiah 49; Mica 1)

d. One who is entitled to possess.  In Scripture, saints are called heirs of the promise, heirs of righteousness, heirs of salvation, etc., by virtue of the death of Christ and of God’s gracious promises.

3. Relevant Scriptures are recorded:

a. The Lord is the portion of mine inheritance and of my cup: thou maintainest my lot.  The lines are fallen unto me in pleasant places; yea, I have a goodly heritage. (Psalm 16:5-6)

b. Lo, children are an heritage of the Lord:… (Psalm 127:3)

c. And (He) gave their land for an heritage, an heritage unto Israel His people. (Psalm 135:12)

d.  Thy testimonies have I taken as an heritage forever: for they are the rejoicing of my heart. (Psalm 119:111)

e.  The Spirit itself beareth witness with our spirit, that we are the children of God: and if children,, then heirs; heirs of God, and joint-heirs with Christ; if so be that we suffer with him, that we may also be glorified together. (Romans 8:16-17)

f. That being justified by his grace, we should be made heirs according t0 the hope of eternal life.(Titus 3:7)

4. Personal definitions written by the student require that the student “relate” the word to his life, for example: “A heritage is property that passes from an ancestor to an heir.  God called Israel His inheritance or heritage.  In the New Testament God’s people are His heritage.  We are called His children, thus His heirs, and joint-heirs with Christ.”

5. Biblical principles deduced from the study enable the student to “take possession” of the word:

a. Eternal life through grace is my heritage as a Christian.

b. God’s Word is also my heritage.

c. As a Christian, I am God’s heir and joint-heir with Christ and, therefore, should govern myself accordingly.

d. As an American Christian, I enjoy the heritage of Christian traditions and a system of law based upon the Bible as my inheritance from y earthly Christian ancestors that provides freedom to live as a child of God and exercise my God-given rights in my daily life.

e. I should guard and nurture my Christian heritage above all other possessions.

f. I have a responsibility to share the Gospel, leading others to their eternal inheritance as a child of God.

WOD 12-18-10


50 KB snatches R/L (12 kg)

3 Rounds for time:

20 KB snatches R/L (16 kg)

3 Skin-the-Cat/L-sit pull-ups

10 1 arm Swings R/L (32kg)

10 See-Saw Double KB Military Presses (24 kg)


Importance of the Dictionary

The dictionary imparts either a secular or Christian philosophy of education that will form the attitudes and values concerning education.  Consider the definitions of the word “education.”


Modern Dictionary (1980) – the action or process of educating or of being educated; a stage of such a process; the knowledge and development resulting from an educational process; the field of study that deals mainly with methods of teaching and learning in schools.

Webster Dictionary (1828) – The brining up, as of a child; instruction; formation of manners. Education comprehends all that series of instruction and discipline which is intended to enlighten the understanding, correct the temper, and form the manners and habits of youth, and fit them for usefulness in their future stations.  To give children a good education in manners, arts and science, is important; to give them a religious education is indispensable; and an immense responsibility rests on parents and guardians who neglect these duties.

WOD 12-17-10

AMRAP in 20 Minutes

3 Muscle-ups

5 KB Swings (24 kg)

7 Box Jumps

its been gotten

Importance of the Dictionary

The dictionary inculcates either a secular or a christian worldview through word definitions establishing the system of values by which the family will live.  Consider the contrast of the definitions of the word “marriage” taken from a modern dictionary and from the original 1828 Noah Webster Dictionary:


Modern Dictionary (1980) – The mutual relation of husband and wife; the institution whereby men and women are joined in a special kind of social and legal dependence for the purpose of founding and maintaining a family.

Webster Dictionary (1828) – The act of uniting a man and a woman fro life; wedlock; the legal union of a man and a woman for life.  Marriage is a contract both civil and religious by which the parties engage to live together in mutual affection and fidelity, till death shall separate them.  Marriage was instituted by God Himself for the purpose of preventing the promiscuous intercourse of sexes, for promoting domestic felicity, and for securing the maintenance and education of children.  “Marriage is honorable in all and the bed undefiled.” Hebrews 13

The ACLU’s not-so-holy trinity

WOD 12-16-10

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.

Jeff, Jim, Frank, and Bud at CrossFit Sarasota
Jeff, Jim, Frank, and Bud at CrossFit Sarasota

William Henry Seward (1801-1872), was Governor of New York, 1839-1843; a U.S. Senator 1849-1861. In 1836, he expressed:

I know not how long a republican government can flourish among a great people who have not the Bible; the experiment has never been tried; but this I do know: that the existing government of this country never could have had existence but for the Bible.

And, further, I do, in my conscience, believe that if at every decade of years a copy of the Bible could be found in every family in the land its republican institutions would be perpetuated.

WOD 12-15-10


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.

Margaux Chan, Jeff, & Zach Filer
Margaux Chan, Jeff, & Zach Filer

William McKinley (1843-1901, assassinated) was the 25th President of the United States of America.  His administration was responsible for America becoming a world power after the victory of the Spanish American War, through the annexation of the Hawaiian Islands, Puerto Rico, Guam and the Philippine Islands. Under his administration,, the United States was given the permanent lease of Guantanamo Bay in Cuba, the Panama Canal was planned, and the Boxer Rebellion was put down in China.

On march 4, 1897, in his Inaugural Address, President William McKinley proclaimed:

Let me repeat the oath administered by the Chief justice: “I will faithfully administer the office of the president of the United States….” This is the obligation I have reverently taken before the Lord this day.  To keep it will be my single purpose and prayer.

Our faith teaches that there is no safer reliance than upon the God of our fathers… who will not forsake us so long as we obey His commandments and walk humbly in His footsteps.

President William McKinley stated:

The Christian Religion is no longer the badge of weaklings and enthusiasts, but of distinction, enforcing respect.

In respect to the Bible, President McKinley announced:

The more profoundly we study this wonderful Book, and the more closely we observe it divine precepts, the better citizens we will become and the higher will be our destiny as a nation.

WOD 12-14-10

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

Massachusetts Grand Jury 1802, members were appointed by Judge Nathaniel Freeman, who defined:

The laws of the Christian system, as embraced by The Bible,, must be respected as of high authority in all our courts and it cannot be thought improper for the officers of such government to acknowledge their obligation to be governed by its rule…

(Our government) originating in the voluntary compact of a people who in that very instrument profess the Christian religion, it may be considered, not as republic Rome was, a Pagan, but a Christian republic.

WOD 12-13-10

5 Rounds for time:

5 Power Cleans 185#

20 Double Unders

Boston, Massachusetts, 1765, was the place where the famous Congregational Minister, Jonathan Mayhew of West Church, gave a patriotic sermon which reflected the Colonists’ feelings toward King George III’s hated Stamp Act:

“The king is as much bound by his oath not to infringe the legal rights of the people, as the people are bound to yield subjection to him.  From whence it follows that as soon as the prince sets himself above the law, he loses the king in a tyrant.  He does, to all intents and purposes, un-king himself.”

CFKB Certification, CrossFit Soul Miami
CFKB Certification, CrossFit Soul Miami

Day of Rest 12-12-10

Provincial Congress of Massachusetts 1774, reorganized the Massachusetts militia, providing that over one-third of all new regiments be made up of “Minutemen.”  The minutemen, known as such because they would be ready to fight at a minute’s notice, would drill as citizen soldiers on the parade ground, then go to the church to hear exhortation and prayer.  many times the deacon of the church, or even the pastor, would lead the drill.  They proclaimed, “Our cause is just” and believed it was their Christian duty to defend it.  The Provincial Congress of Massachusetts charged the minutemen:

You… are placed by Providence in the post of honor, because it is the post of danger…. The eyes not only of North America and the whole British Empire, but of all Europe, are upon you.  Let us be, therefore, altogether solicitous that no disorderly behavior, nothing unbecoming our characters as Americans, as citizens and Christians, be justly chargeable to us.

Provincial Congress of Massachusetts April 15,1775, just four days before the famous Battle of Lexington, declared a Day of Public Humiliation, Fasting, and Prayer, signed by President of the Provincial Congress, John Hancock:

In circumstances dark as these, it becomes us, as men and Christians, to reflect that whilst every prudent Measure should be taken to ward off the impending Judgements…. All confidence must be withheld from the Means we use; and reposed only on that GOD who rules in the Armies of heaven, and without whose Blessing the best human Counsels are but Foolishness – and all created Power Vanity;

It is the Happiness of his Church that, when the Powers of Earth and Hell combine against it… that the Throne of Grace is of the easiest access – and its Appeal thither is graciously invited by the Father of Mercies, who assured it, that when his Children ask Bread he will not give them a Stone….

RESOLVED, That it be, and hereby is recommended to the good People of this Colony of all Denominations, that THURSDAY the Eleventh Day of May next be set apart as a Day of Public Humiliation, Fasting and Prayer… to confess the sins… to implore the Forgiveness of all our Transgression… and a blessing on the Husbandry, manufactures, and other lawful Employments of this People; and especially that the union of the American Colonies in Defence of their Rights (for hitherto we desire to thank Almighty GOD) may be preserved and confirmed…. And that AMERICA may soon be hold a gracious Interposition of Heaven.

By Order of the (Massachusetts) Provincial Congress,

John Hancock, President.