WOD 11-20-12

KB Fran

21-15-9 For Time:

Thrusters (2 – 16 kg KBs)


2012 IKFF National Kettlebell Championships
2012 IKFF National Kettlebell Championships

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 11-14-12

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.”

WOD 11-13-12

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 11-12-12

Happy Veterans Day!!!


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 11-5-12


Row 1000 meters


5 minutes of H2H Kettlebell or SHOT Drills

Work out 5 rounds of 3-5 reps, 80% of 1 rep max

Squat (low-bar back squat)

Dips (weighted)

Chin-ups (weighted)


“And I show you a still more excellent way” – I Corinthians 12:31

Day of Rest 11-4-12

king_james_bible7The Bible — Yet It Lives

by Willard L. Johnson

Generations follow generations — yet it lives.
Nations rise and fall — yet it lives.
Kings, dictators, presidents come and go — yet it lives.
Torn, condemned, burned — yet it lives.
Hated, despised, cursed — yet it lives.
Doubted, suspected, criticized — yet it lives.
Damned by atheists — yet it lives.
Scoffed at by scorners — yet it lives.
Misconstrued and misstated — yet it lives.
Ranted and raved about — yet it lives.
Its inspiration denied — yet it lives.

Yet it lives — as a lamp to our feet.
Yet it lives — as a light to our path.
Yet it lives — as a guidebook for Heaven.
Yet it lives — as a standard for childhood.
Yet it lives — as a guide for youth.
Yet it lives — as a comfort for the aged.
Yet it lives — as food for the hungry.
Yet it lives — as water for the thirsty.
Yet it lives — as rest for the weary.
Yet it lives — as light for the heathen.
Yet it lives — as salvation for the sinner.
Yet it lives — as grace for the Christian.

To know it is to love it.
To love it is to accept it.
To accept its Christ means Life Eternal.

WOD 11-3-12

For Time:

Row 1000 meters

25 One-Arm KB Clean and Press (24 kg): Alternate one rep R, then one rep L = 1 rep

25 Knees to Elbows


“The fundamental basis of this nation’s laws was given to Moses on the Mount.  The fundamental basis of our Bill of Rights comes from the teachings we get from Exodus and Saint Matthew, from Isaiah and Saint Paul.  I don’t think we emphasize that enough these days.”

-Harry S. Truman

WOD 11-2-12


3 rounds

10 Turkish Get-ups R/L (24 kg KB)

10 Muscle-ups

Note: Alternate sides when performing TGU (1 right, 1 left = 1 rep)


“History fails to record a single precedent in which nations subject to moral decay have not passed into political and economic decline.  There has been either a spiritual awakening to overcome the moral lapse, or a progressive deterioration to ultimate national disaster.”

-General Douglas MacArthur

WOD 11-1-12

Warm up

25 Snatches R/L (16 kg)

10 Double Jerks (2/16 kg)

10 Long Cycle (2/16 kg)

Greg Amundson and Jeff at 21 CrossFit, Durham, NC
Greg Amundson and Jeff at 21 CrossFit, Durham, NC

Long Cycle WOD (double clean and jerk)

10 Rounds

10 reps per minute, (2/24 kgs) followed by 30 seconds of rest

“Yet those who wait for the LORD will gain new strength; they will mount up with wings of eagles, they will run and not get tired, they will walk and not become weary. - Isaiah 40:31