WOD 7-18-11

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

Oksana Nikifor, Power Juggling Workshop, NYC June, 2011
Oksana Nikifor, Power Juggling Workshop, NYC June, 2011

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.”

Day of Rest 7-17-11


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 7-16-11

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 7-15-11

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 Languagepublished 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 7-14-11

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 7-13-11


50 Half Rotation KB  Switches (16 kg)

10 rounds for time:

10 Hang Snatch High-Pulls (95# barbell)

3 Muscle ups

H2H & Power Juggling Workshop, NYC June 2011
H2H & Power Juggling Workshop, NYC June 2011

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 7-12-11

KB Fran (Heavy)

21-15-9 For Time:

KB Thrusters ( 24 kg)


Jason Dolby, NYC KB Championships June, 2011
Jason Dolby, NYC KB Championships June, 2011

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

WOD 7-11-11


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.

Oksana Nikifor, Power Juggling World Champion
Oksana Nikifor, Power Juggling World Champion

The Constitution of the State of Connecticut 1776, stated:

“The People of this State… by the Providence of God…hath the sole and exclusive right of governing themselves as a free, sovereign, and independent State…and forasmuch as the free fruition of such liberties and privileges as humanity, civility, and Christianity call for, as is due to every man in his place and proportion…hath ever been, and will be the tranquility and stability of Churches and Commonwealth; and the denial thereof, the disturbances, if not the ruin of both. (until 1818)

Day of Rest 7-10-11

The Image of God and Marriage

By Dr. Glenn Sunshine|Published Date: June 29, 2010


Male and female together

As we have seen in the previous article,[1] Genesis 1:28 states that the image of God is contained in both males and females equally. At the same time, however, given the overall context of the creation account in Genesis 1 and 2, we can take this one step further to see the image of God as not simply enshrined in us as individuals, but especially in the union of male and female together in marriage.

To understand why this is the case, we need to look at the story of the creation of Eve in Genesis 2 and its implications elsewhere in Scripture.

Then the LORD God said, “It is not good that man should be alone; I will make a helper fit for him.”… So the LORD God caused a deep sleep to fall upon the man, and while he slept took one of his ribs and closed up its place with flesh. And the rib that the LORD God had taken from the man he made into a woman and brought her to the man. Then the man said, “This at last is bone of my bones and flesh of my flesh; she shall be called Woman, because she was taken out of Man.” Therefore a man shall leave his father and his mother and hold fast to his wife, and they shall become one flesh.” (Gen. 2:18, 21-24 ESV)

Commentators noticed early on the difference between this description of the creation of Eve and Genesis 1:28, which has been taken to mean that man and woman were created together. One suggested resolution comes from the Midrash Rabbah, which states that man was originally created as a hermaphrodite and then God separated the sexes. While we don’t need to go that far to find an explanation for the differences in the two chapters, there is an important element of truth here: in a very real sense, the “man” as created in the image of God includes male and female together as a unit.

A partnership in love

Let’s take a closer look at what’s being said in Genesis 2. First, we should note that this is the only place in the creation accounts in which God pronounces something not good. It is not good for man to be alone, because he was made to be a social being. Animals were not adequate as his companions, so God created Eve from Adam’s side (a better translation than “rib”). Eve was thus part of him and so could not be considered either inferior or a part of the creation over which Adam was to have dominion.

For all the misogyny that creeps into medieval theologians, many of the most important ones got it right on this point. To take just one example, Peter Lombard’s Sentences, which was the basic textbook for theology in the Middle Ages, cites St. Augustine when he addressed the question of why God used one of Adam’s ribs to make Eve:

Moreover from these causes “woman was made from man, not from any part of the man’s body, but she was formed from his side, so that there might be shown, that she was created in a partnership of love, lest perchance, if she had been made from [his] head, she might seem to be preferred to man for [his] domination, or if from [his] feet, to be subjected [to him] for [his] service. Therefore because for man there was prepared neither a lady nor a handmade, but a companion, she was to be produced neither from [his] head nor from [his] feet, but from [his] side, so that she might recognize that she [was] to be placed alongside him, she whom he had learned to recognize as the one taken from his side.”[2]

These comments, of course, reinforce the point that since the image of God is shared between men and women, they are intrinsically equal before God. But they also point ahead to Adam’s reaction to the creation of Eve. In Genesis 2:23, Adam recognizes Eve as part of himself, and so names her Woman (Hebrew ishshah) because she was taken out of Man (Hebrew ish). Since in Hebrew thought, a being’s name was supposed to reflect its nature, the derivation of the word for woman indicates the deep, intimate connection woman has with man.

Woman’s origin from Man, leads directly to the next verse: Man is to leave his parents and be joined to Woman—in other words, he is to marry and form a new family unit. And this is accomplished by the two “becoming one flesh” through sexual relations, in essence providing wholeness by reuniting Adam with his Rib.

So the image of God in Genesis 1:28 is encompassed equally by men and women, but most fully by man and woman together, as a family. The family is the fundamental unit within society, and is thus the place at which human dominion/stewardship over the world is primarily exercised.

Scripture on marriage

There are several points that follow from the nature of marriage in Scripture. The first, as Jesus affirmed, is that marriage is meant to be permanent: God joins men and women together into one flesh, and so we should not try to undo what God has done (Mk. 10:2-9). Even from an anthropological perspective this makes sense: all cultures have marriage as a privileged institution, even though it might take a variety of forms, because it provides a stable environment to bring children into the world and to provide for them. Allowing marriages to dissolve easily disrupts its role in child-rearing. And for Christians, our understanding of the unity of the two into one flesh should make us do everything we can to insure the permanence of marriage.

Second, the deep, intimate unity within marriage points to the depth of the Church’s relationship and unity with Jesus. In the Old Testament, God often describes Israel as His wife, particularly by identifying idolatry with adultery (e.g. Hos. 1:2). In the New Testament, the Church is described as the Body of Christ, and He is united with it in the same way that husbands and wives are one flesh (Eph. 6:31-32). The love that is to characterize marriage, the intimate fellowship, and the unity we are to experience are a picture to the Apostle Paul of our relationship with Christ. These ideas led the Church early on to move away from the polygamy practiced in the pagan world and ancient Israel and to insist on monogamy as the proper form for marriage: one man, one woman, one lifetime.

The Church’s teaching on the permanence of marriage and its emphasis on monogamy had an enormous effect on improving women’s place in society. No longer could a woman be divorced because she had no sons or was past childbearing age. No longer could wealthy men take multiple wives, diminishing their role in the household and depriving poorer men of spouses. As Vishal Mangalwadi points out, monogamy in particular led to social structures in the West that had a tremendously positive effect on society, so much so that in India even Hindus pushed to mandate monogamy as an essential prerequisite for modernization.[3] Given that this is God’s design for humanity, it should come as no surprise that it produces better results than the alternatives.

Third, marriage is a reflection of the Trinity. The doctrine of the Trinity says that the three Persons of the Godhead are all one, yet in some sense distinct from each other. Just as a cube with a width of one foot, a height of one foot, and a depth of one foot, has a volume of one cubic foot, so the three persons of the Trinity complement each other, each participating in all the attributes of deity, but the Godhead only fully defined by the interrelationships of the three together. The significance of this is that God is an intrinsically relational being in and of Himself, living in eternal loving relations between Father, Son and Spirit. Thus humanity made in His image is, as we have seen, relational. And the two becoming one flesh in marriage provides us with a two dimensional picture of our three dimensional God.

Foundation for sexual ethics

Lastly, Genesis 2:24 is the foundation for sexual ethics. Sexual activity is designed to unite a man and a woman together in a permanent bond. Even our biology points to this, as the hormonal response to sexual activity increases emotional attachment to your partner. This is why sexual activity is restricted to marriage—the potential to cause devastating emotional damage to ourselves and each other is so great, it requires the protection of a permanent, committed, loving relationship. Our society’s experience today with “sexual liberation” demonstrates the wisdom of the Biblical view.

Although it is rarely seen in this light, marriage is the place where the full image of God found in male and female together is best seen and expressed. This is all the more reason for us to work to restore our commitment to and advocacy for a Biblical vision of sexuality and marriage in our churches and society.

For more insight to this topic, get the book, The Marriage Builder, by Larry Crabb. Or read the article,“Marriage in Counterpoint and Harmony,” by Gilbert Meilaender.

[1] http://www.colsoncenter.org/the-center/columns/call-response/15392-the-image-of-god-and-gender

[2] Sentences, book 2, distinction 18, question 2; see http://www.franciscan-archive.org/lombardus/opera/ls2-18.html, citing Augustine, On the Literal Meaning of Genesis 9.13.23. see also Thomas Aquinas, Summa Theologica 1, q. 92, 3; seehttp://www.newadvent.org/summa/1092.htm#article3.

[3] Must the Sun Set on the West, audio CD series, From Luther’s Vicarage to Hefner’s Harem: Turning Men into (Play)boys and Women into “Desperate Housewives.”

WOD 7-9-11

7 Rounds for Time:

10 KB Half Rotation Switches (32 kg) i.e. one-arm swing, at top of swing, switch KB to other hand – repeat.

7 Clapping pushups

NYC Championships June 25, 2011
NYC Championships June 25, 2011

Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the model for the United States Constitution.  The committee framing the orders was charged to make the laws: “As near the law of God as thy can be.”

The first example of a written constitution,, constituting a government and defining it’s powers, was composed as a distinct organic act.  The articles which made up this constitution included:

Article I That the Scriptures hold forth a perfect rule for the direction and government of all men in all duties which they are to perform to God and men, as well in families and common wealths as in matters of the church.

Article II That as in matters which concern the gathering and ordering of a church, so likewise in all public offices which concern civil order,, – as the choice of magistrates and officers,, making and repealing laws, dividing allotments of inheritance, and all things of like nature, – they would all be governed by those rules which the Scripture held forth to them.

Article III That all those who had desired to bed received free planters had settled in the plantation with a purpose, resolution, and desire that they might be admitted into church fellowship according to Christ.

Article IV That all the free planters held themselves bound to establish such civil order as might best conduce to the securing of the purity and peace of the ordinance to themselves, and their posterity according to God.

Following the adoption of the Constitution, Rev. Mr. Davenport solemnly charged the governor of the Colony, quoting from Deuteronomy 1:16-17

“And I charge your judges at that time, saying, Hear the causes between your brethren,, and judge righteously between every man and his brother, and the stranger that is with him. Ye shall not be afraid of the face of man; for the judgement is God’s: and the cause that is too hard for you, bring it unto me, and I will hear it.”