WOD 2-7-13

Warm up

Joint Mobility Drills

AMRAP in 10 minutes

5 KB Snatch R/L (24 kg)

10 Wall Ball

5 Weighted Pull-ups (24 kg)

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New England Primer 1691, was entering its second edition, as advertised by Benjamin Harris of Boston.  This famous little book was used to teach colonial era children the alphabet, using rhyme and illustrations.

J Job feels the Rod, Yet blesses GOD.

K Proud Korah’s troop, Was swallowed up.

WOD 2-6-13

3 Rounds

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

10 Muscle-Ups

Brandon Millsaps teaching the TGU
Brandon Millsaps teaching the TGU

New England Primer 1691, was entering its second edition, as advertised by Benjamin Harris of Boston.  This famous little book was used to teach colonial era children the alphabet, using rhyme and illustrations.

G As runs to Glass, Our life doth pass.

H My Book and Heart, Must never part.

WOD 2-5-13

Long Cycle + Pull-ups

10,9,8,7,6,5,4,3,2,1 reps for time

Double KB Clean & Jerk (24 kg men, 12 kg women)

Strict Pull ups (16 kg men, body weight women)

The sit up...
The sit up…
That's right, the tomahawk is in hand (please don't attempt this at home!)
That’s right, the tomahawk is now in hand (seriously – please don’t attempt this at home; no good will come from it!)
RMJ the best Tactical Tomahawk in existence.
A special thanks to: Ryan at RMJ for making the best Tactical Tomahawk in existence;  Ashley for trusting me to lift her safely while holding sharp objects; and to Doc Smith for putting me on the spot and kindly volunteering his assistant!

New England Primer 1691, was entering its second edition, as advertised by Benjamin Harris of Boston.  This famous little book was used to teach colonial era children the alphabet, using rhyme and illustrations.

E Elijah hid, By Ravens fed.

F The judgment made, Felix afraid.

WOD 2-4-13

10,9,8,7,6,5,4,3,2,1 For Time:

KB Swing (32kg)

Ring Dips

Box Jumps

Impromptu TGU Demo at 2010 SHOT Show
Impromptu TGU Demo at 2010 SHOT Show
Ashley from Direct Action Medical Network gets set
Ashley from Direct Action Medical Network gets set
Now the fun begins... note RJM Tactical Tomahawk next to me... see more tomorrow
Now the fun begins… note RMJ Tactical Tomahawk next to me.  See the rest tomorrow…

New England Primer 1691, was entering its second edition, as advertised by Benjamin Harris of Boston.  This famous little book was used to teach colonial era children the alphabet, using rhyme and illustrations.

D The Deluge drown’d, The Earth around.

On May 19, 1643, John Winthrop organized the New England Confederation among the colonists of New Plymouth, New Haven, Massachusetts and Connecticut.  They covenanted together under theConstitution of the New England Confederation:

“Whereas we all came to these parts of America with the same end and aim, namely, to advance the kindome of our Lord Jesus Christ, and to injoy the liberties of the Gospell thereof with purities and peace, and for preserving and propagating the truth and liberties of the gospell.”

Day of Rest 2-3-13

“Wherefore seeing we also are compassed about with so great a cloud of witnesses, let us lay aside every weight, and the sin which doth so easily beset us, and let us run with patience the race that is set before us, looking unto Jesus….”  Hebrews 12:1-2

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New England Primer 1691, was entering its second edition, as advertised by Benjamin Harris of Boston.  This famous little book was used to teach colonial era children the alphabet, using rhyme and illustrations.

C Christ crucify’d, For sinners dy’d.

WOD 2-2-13

Tabada Format (20 seconds work 10 seconds rest)

8 rounds (12 minutes total)

KB Swings (24 kg)

Ring Push ups

Knees-to-Elbows

5.11 Challenge
5.11 Challenge

New England Primer 1691, was entering its second edition, as advertised by Benjamin Harris of Boston.  This famous little book was used to teach colonial era children the alphabet, using rhyme and illustrations.

B Heaven to find, The Bible Mind.

New Guide to the English Tounge by Thomas Dilworth, gained universal adoption in the New England schools by 1765.  This book contained spelling, reading and grammar lessons, “adorned with proper Scriptures.” Its first lesson, having words only three letters long or less, stated:

“No Man may put off the Law of God.

The way of God is no ill Way.

My Joy is in God all the Day.

A bad Man is a Foe to God.”

WOD 2-1-13

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

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New England Primer 1691, was entering its second edition, as advertised by Benjamin Harris of Boston.  This famous little book was used to teach colonial era children the alphabet, using rhyme and illustrations.

A In Adam’s fall, We sinned all.

William Holmes McGuffey (1800-1873), Considered the “Schoolmaster of the Nation,” McGuffey published the first edition of his McGuffey’s Reader in 1836.  The book was the mainstay in public education in America till 1920. As of 1963, 125 million copies had been sold, making it one of the most widely used and influential text books of all times.  In it’s foreword, McGuffey wrote:

“The Christian Religion is the religion of our country.  From it are derived our prevalent notions of the character of God, the great moral governor of the universe.  On its doctrines are founded the peculiarities of our fee institutions.

The Ten Commandments and the teachings of Jesus are not only basic but plenary.”

WOD 1-31-13

5 Minutes of each drill:

SHOT Drills (8-12# shot)

H2H Drills (12-16 kg KB)

100 KB Snatch for time – alternate L/R as needed (24 kg)

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January: A Proverb a Day – Keeps Stupidity at Bay!

Pro 31:1 The words of King Lemuel, the oracle which his mother taught him:

Pro 31:2 What, O my son? And what, O son of my womb? And what, O son of my vows?

Pro 31:3 Do not give your strength to women, Or your ways to that which destroys kings.

Pro 31:4 It is not for kings, O Lemuel, It is not for kings to drink wine, Or for rulers to desire strong drink,

Pro 31:5 For they will drink and forget what is decreed, And pervert the rights of all the afflicted.

Pro 31:6 Give strong drink to him who is perishing, And wine to him whose life is bitter.

Pro 31:7 Let him drink and forget his poverty And remember his trouble no more.

Pro 31:8 Open your mouth for the mute, For the rights of all the unfortunate.

Pro 31:9 Open your mouth, judge righteously, And defend the rights of the afflicted and needy.

Pro 31:10 An excellent wife, who can find? For her worth is far above jewels.

Pro 31:11 The heart of her husband trusts in her, And he will have no lack of gain.

Pro 31:12 She does him good and not evil All the days of her life.

Pro 31:13 She looks for wool and flax And works with her hands in delight.

Pro 31:14 She is like merchant ships; She brings her food from afar.

Pro 31:15 She rises also while it is still night And gives food to her household And portions to her maidens.

Pro 31:16 She considers a field and buys it; From her earnings she plants a vineyard.

Pro 31:17 She girds herself with strength And makes her arms strong.

Pro 31:18 She senses that her gain is good; Her lamp does not go out at night.

Pro 31:19 She stretches out her hands to the distaff, And her hands grasp the spindle.

Pro 31:20 She extends her hand to the poor, And she stretches out her hands to the needy.

Pro 31:21 She is not afraid of the snow for her household, For all her household are clothed with scarlet.

Pro 31:22 She makes coverings for herself; Her clothing is fine linen and purple.

Pro 31:23 Her husband is known in the gates, When he sits among the elders of the land.

Pro 31:24 She makes linen garments and sells {them,} And supplies belts to the tradesmen.

Pro 31:25 Strength and dignity are her clothing, And she smiles at the future.

Pro 31:26 She opens her mouth in wisdom, And the teaching of kindness is on her tongue.

Pro 31:27 She looks well to the ways of her household, And does not eat the bread of idleness.

Pro 31:28 Her children rise up and bless her; Her husband {also,} and he praises her, {saying:}

Pro 31:29 “Many daughters have done nobly, But you excel them all.”

Pro 31:30 Charm is deceitful and beauty is vain, {But} a woman who fears the LORD, she shall be praised.

Pro 31:31 Give her the product of her hands, And let her works praise her in the gates.

WOD 1-30-13

5 Rounds for Time:

10 Thick Bar Hang Power Cleans (135#)

10 Double KB Military Presses (24 kg)

10 Pull-ups

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January: A Proverb a Day – Keeps Stupidity at Bay!

Pro 30:1 The words of Agur the son of Jakeh, the oracle. The man declares to Ithiel, to Ithiel and Ucal:

Pro 30:2 Surely I am more stupid than any man, And I do not have the understanding of a man.

Pro 30:3 Neither have I learned wisdom, Nor do I have the knowledge of the Holy One.

Pro 30:4 Who has ascended into heaven and descended? Who has gathered the wind in His fists? Who has wrapped the waters in His garment? Who has established all the ends of the earth? What is His name or His son’s name? Surely you know!

Pro 30:5 Every word of God is tested; He is a shield to those who take refuge in Him.

Pro 30:6 Do not add to His words Or He will reprove you, and you will be proved a liar.

Pro 30:7 Two things I asked of You, Do not refuse me before I die:

Pro 30:8 Keep deception and lies far from me, Give me neither poverty nor riches; Feed me with the food that is my portion,

Pro 30:9 That I not be full and deny {You} and say, “Who is the LORD?” Or that I not be in want and steal, And profane the name of my God.

Pro 30:10 Do not slander a slave to his master, Or he will curse you and you will be found guilty.

Pro 30:11 There is a kind of {man} who curses his father And does not bless his mother.

Pro 30:12 There is a kind who is pure in his own eyes, Yet is not washed from his filthiness.

Pro 30:13 There is a kind–oh how lofty are his eyes! And his eyelids are raised {in arrogance.}

Pro 30:14 There is a kind of {man} whose teeth are {like} swords And his jaw teeth {like} knives, To devour the afflicted from the earth And the                             needy  from among men.

Pro 30:15 The leech has two daughters, “Give,” “Give.” There are three things that will not be satisfied, Four that will not say, “Enough”:

Pro 30:16 Sheol, and the barren womb, Earth that is never satisfied with water, And fire that never says, “Enough.”

Pro 30:17 The eye that mocks a father And scorns a mother, The ravens of the valley will pick it out, And the young eagles will eat it.

Pro 30:18 There are three things which are too wonderful for me, Four which I do not understand:

Pro 30:19 The way of an eagle in the sky, The way of a serpent on a rock, The way of a ship in the middle of the sea, And the way of a man with a                           maid.

Pro 30:20 This is the way of an adulterous woman: She eats and wipes her mouth, And says, “I have done no wrong.”

Pro 30:21 Under three things the earth quakes, And under four, it cannot bear up:

Pro 30:22 Under a slave when he becomes king, And a fool when he is satisfied with food,

Pro 30:23 Under an unloved woman when she gets a husband, And a maidservant when she supplants her mistress.

Pro 30:24 Four things are small on the earth, But they are exceedingly wise:

Pro 30:25 The ants are not a strong people, But they prepare their food in the summer;

Pro 30:26 The shephanim are not mighty people, Yet they make their houses in the rocks;

Pro 30:27 The locusts have no king, Yet all of them go out in ranks;

Pro 30:28 The lizard you may grasp with the hands, Yet it is in kings’ palaces.

Pro 30:29 There are three things which are stately in {their} march, Even four which are stately when they walk:

Pro 30:30 The lion {which} is mighty among beasts And does not retreat before any,

Pro 30:31 The strutting rooster, the male goat also, And a king {when his} army is with him.

Pro 30:32 If you have been foolish in exalting yourself Or if you have plotted {evil,} {put your} hand on your mouth.

Pro 30:33 For the churning of milk produces butter, And pressing the nose brings forth blood; So the churning of anger produces strife.

WOD 1-29-13

For Time:

15 Power Clean & Jerk (155#)

5 Handstand Push-ups

10 Power C & J (155#)

10 Handstand Push-ups

5 Power C & J (155#)

15 Handstand Push ups

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January: A Proverb a Day – Keeps Stupidity at Bay!

Pro 29:1 A man who hardens {his} neck after much reproof Will suddenly be broken beyond remedy.

Pro 29:2 When the righteous increase, the people rejoice, But when a wicked man rules, people groan.

Pro 29:3 A man who loves wisdom makes his father glad, But he who keeps company with harlots wastes {his} wealth.

Pro 29:4 The king gives stability to the land by justice, But a man who takes bribes overthrows it.

Pro 29:5 A man who flatters his neighbor Is spreading a net for his steps.

Pro 29:6 By transgression an evil man is ensnared, But the righteous sings and rejoices.

Pro 29:7 The righteous is concerned for the rights of the poor, The wicked does not understand {such} concern.

Pro 29:8 Scorners set a city aflame, But wise men turn away anger.

Pro 29:9 When a wise man has a controversy with a foolish man, The foolish man either rages or laughs, and there is no rest.

Pro 29:10 Men of bloodshed hate the blameless, But the upright are concerned for his life.

Pro 29:11 A fool always loses his temper, But a wise man holds it back.

Pro 29:12 If a ruler pays attention to falsehood, All his ministers {become} wicked.

Pro 29:13 The poor man and the oppressor have this in common: The LORD gives light to the eyes of both.

Pro 29:14 If a king judges the poor with truth, His throne will be established forever.

Pro 29:15 The rod and reproof give wisdom, But a child who gets his own way brings shame to his mother.

Pro 29:16 When the wicked increase, transgression increases; But the righteous will see their fall.

Pro 29:17 Correct your son, and he will give you comfort; He will also delight your soul.

Pro 29:18 Where there is no vision, the people are unrestrained, But happy is he who keeps the law.

Pro 29:19 A slave will not be instructed by words {alone;} For though he understands, there will be no response.

Pro 29:20 Do you see a man who is hasty in his words? There is more hope for a fool than for him.

Pro 29:21 He who pampers his slave from childhood Will in the end find him to be a son.

Pro 29:22 An angry man stirs up strife, And a hot-tempered man abounds in transgression.

Pro 29:23 A man’s pride will bring him low, But a humble spirit will obtain honor.

Pro 29:24 He who is a partner with a thief hates his own life; He hears the oath but tells nothing.

Pro 29:25 The fear of man brings a snare, But he who trusts in the LORD will be exalted.

Pro 29:26 Many seek the ruler’s favor, But justice for man {comes} from the LORD.

Pro 29:27 An unjust man is abominable to the righteous, And he who is upright in the way is abominable to the wicked.