WOD 5-21-12

10,9,8,7,6,5,4,3,2,1

Double KB Floor Press (24 kg)

KB Snatches R/L (24 kg)

Nairobi, Kenya - www.mastersmission.org
Nairobi, Kenya – www.mastersmission.org

Horace Greeley (1811-1872), was a tremendously influential American journalist, newspaper editor and politician.  He made famous the phrase “Go West, Young Man!” In his Autobiography, Greeley wrote:

“It is impossible to mentally or socially enslave a Bible-reading people.  The principles of the Bible are the groundwork of human freedom.”

Day of Rest 5-20-12

What is Truth?

John 18:33-38

“… For this I have been born, and for this I have come into the world, to testify to the truth. Everyone who is of the truth hears My voice.”

“For the Law was given through Moses; grace and truth were realized through Jesus Christ.”John 1:17

“Jesus said to him, “I am the way, and the truth, and the life; no one comes to the Father but through Me.” John 14: 6

“So jesus was saying to those Jews who had believed Him, “if you continue in My word, (then) you are truly disciples of Mine; and you will know the truth and the truth will set you free.John 8: 31-32

Noah Webster – Truth: conforming to fact or reality.  We rely on the truth of the scriptural prophecies.

WOD 5-19-12

Warm up

5 Minutes

S.H.O.T. Drills

Work out

5 rounds of 3-5 reps (85% of 1 rep max)

Deadlift

Weighted pull-up

Handstand Push-up

Hanging Leg raise

Eastern Command Training Facility
Eastern Command Training Facility
Designed by Jeff Martone
Designed & equipped by Jeff Martone

Benjamin Harvey Hill (1823-1882), a noted statesman and orator from Georgia who opposed secession prior to the Civil War, later became a US Senator.  In a tribute to Robert E. Lee, Benjamin Hill expressed:

“He was a foe without hate, a friend with out treachery, a soldier without cruelty, and a victim without murmuring.  He was a public officer without vices, a private citizen without wrong, a neighbor without reproach, a Christian without hypocrisy, and a man without guile.  He was a Caesar without his ambition, a Frederick without his tyranny, a Napoleon without his selfishness, and a Washington without his reward.”

WOD 5-18-12

7 Rounds for Time:

7 KB Swings (2 pood)

7 Clapping push-ups

Christians in Action - http://www.activedutymissionary.org/
Real Christians in Action – http://www.activedutymissionary.org/

On July 20, 1775, Gen. Washington issued the order:

“The General orders this the is to be religiously observed by the forces under his Command, exactly in the manner directed by the Continental Congress. It is therefore strictly enjoined on all officers and soldiers to attend Divine service. And it is expected that all those who go to worship do take their arms, ammunition and accoutretments, and are prepared for immediate action, if called upon.”

WOD 5-17-12

5 Rounds

50 meter Row

5 Pull-ups (2 pood)

5 Ring Dips (2 pood)

5 Dead lifts (225#)

CrossFit KB Instructor Cert: Babylon, NY
CrossFit KB Instructor Cert: Babylon, NY

Constitution of the state of Vermont 1776, stated:

“Frame of Government, Section 9. In each member (of the Legislator), before he takes his seat, shall make and subscribe the following the declaration, viz: “I do believe in one God, the Creator and Governor of the universe, the rewarder of the good and punisher of the wicked. And I do acknowledge the Scripture and the Old and New Testament to be given by divine inspiration, and own and profess the (Christian) religion. And no further or other religious test shall ever, hereafter, be required of any civil officer or magistrate in this State’.

WOD 5-16-12

Warm up

3 rounds

25 Kettlebell Snatches L/R (1 pood)

Work out

10,9,8,7,6,5,4,3,2,1

KB Swing (2 pood)

Box Jumps

I_Am_The_American_Flag

United States Supreme Court 1948, in the case of McCollum v. Board of Education, 333 U.S. 203, Justice Felix Frankfurter rendered the court’s opinion:

Traditionally, organized education in the Western world was Church education.  It could hardly be otherwise when the education of children was primarily study of the Word and the ways of God.  Even in the Protestant countries, where there was a less close identification of Church and State,,, the basis of education was largely the Bible, and its chief purpose inculcation of piety….

WOD 5-15-12

Grappler Circuit (modified)

15, 12, 9 For Time

1.5 pood Double Kettlebell Dead Clean

Ring Dips

Pull-ups

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United States Supreme Court 1925, in the case of Pierce v. Society of Sisters, 268 U.S. 510 (1925), stated:

The fundamental theory upon which all governments in this Union repose excludes any general power of the state to standardize its children.

The child is not the mere creature of the state.

WOD 5-14-12

Warm-up

5 rounds

2 Arm Bar Stretches (hold 3-5 seconds)

1 Turkish Get Up

Workout

5 rounds of 3-5 Reps

Performed in a circuit, 3 minute rest in between rounds

Squat (40-50% of 1 rep max)

Deadlift (80% of 1 rep max)

Military Press (80% of 1 rep max) KB or BB

Weighted Pull-ups (80% of 1 rep max)

Note: The purpose of performing a light weight low bar back squat is assist the dead lift.  It will greatly enhance your ability to maintain an open chest – straight back at the starting position and for the duration of the pull.

Finish with 1 Round

100 One Arm Swings (switching hands at the top of each swing) 1.5 pood KB

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“For I am convinced that neither death, nor life, norangels, nor principalities, nor things present, nor things to come, nor powers,nor height, nor depth, nor any other created thing,will be able to separate us from the love of God,which is in Christ Jesus our Lord.” - Romans 8:38-39

WOD 5-12-12

50-40-30-20-10

Double unders

KB Snatch (16kg/12kg)

Courtesy Danny Vadala – CrossFit North Shore

CrossFit North Shore - Beverly MA
CrossFit North Shore – Beverly MA

“ It is impossible to rightly govern the world without God and Bible.” - George Washington