Day of Rest 1-22-12

Posted January 22nd, 2012 by Jeff Martone
Categories: Tactical Inspiration

“The magnet of mercy does not draw us so near to God as the cords of affliction.  When Absalom set Joab’s corn on fire, then he came running to Absalom (2 Sam. 14:30).  When God sets our worldly comforts on fire, then we run to Him, and make our peace with Him.  When the prodigal was pinched with want, then he returned home to his father (Luke 15:18).  When the dove could not find any rest for the sole of her foot, then she flew to the ark.  When God brings a deluge of affliction upon us, then we fly to the ark of Christ. Thus affliction makes us happy, in bringing us nearer to God.  Faith can make use of the waters of affliction, to cause us to swim faster to Christ.”  Thomas Watson, All Things for Good, p. 31

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

Pro 22:1 A {good} name is to be more desired than great wealth, Favor is better than silver and gold.

Pro 22:2 The rich and the poor have a common bond, The LORD is the maker of them all.

Pro 22:3 The prudent sees the evil and hides himself, But the naive go on, and are punished for it.

Pro 22:4 The reward of humility {and} the fear of the LORD Are riches, honor and life.

Pro 22:5 Thorns {and} snares are in the way of the perverse; He who guards himself will be far from them.

Pro 22:6 Train up a child in the way he should go, Even when he is old he will not depart from it.

Pro 22:7 The rich rules over the poor, And the borrower {becomes} the lender’s slave.

Pro 22:8 He who sows iniquity will reap vanity, And the rod of his fury will perish.

Pro 22:9 He who is generous will be blessed, For he gives some of his food to the poor.

Pro 22:10 Drive out the scoffer, and contention will go out, Even strife and dishonor will cease.

Pro 22:11 He who loves purity of heart {And} whose speech is gracious, the king is his friend.

Pro 22:12 The eyes of the LORD preserve knowledge, But He overthrows the words of the treacherous man

Pro 22:13 The sluggard says, “There is a lion outside; I will be killed in the streets!”

Pro 22:14 The mouth of an adulteress is a deep pit; He who is cursed of the LORD will fall into it.Pro 22:15 Foolishness is bound up in the heart of a child; The rod of discipline will remove it far from him.

Pro 22:16 He who oppresses the poor to make more for himself Or who gives to the rich, {will} only {come to} poverty.

Pro 22:17 Incline your ear and hear the words of the wise, And apply your mind to my knowledge;

Pro 22:18 For it will be pleasant if you keep them within you, That they may be ready on your lips.

Pro 22:19 So that your trust may be in the LORD, I have taught you today, even you.

Pro 22:20 Have I not written to you excellent things Of counsels and knowledge,

Pro 22:21 To make you know the certainty of the words of truth That you may correctly answer him who sent you?

Pro 22:22 Do not rob the poor because he is poor, Or crush the afflicted at the gate;

Pro 22:23 For the LORD will plead their case And take the life of those who rob them.

Pro 22:24 Do not associate with a man {given} to anger; Or go with a hot-tempered man,

Pro 22:25 Or you will learn his ways And find a snare for yourself.

Pro 22:26 Do not be among those who give pledges, Among those who become guarantors for debts.

Pro 22:27 If you have nothing with which to pay, Why should he take your bed from under you?

Pro 22:28 Do not move the ancient boundary Which your fathers have set.

Pro 22:29 Do you see a man skilled in his work? He will stand before kings; He will not stand before obscure men.

WOD 1-21-12

Posted January 21st, 2012 by Jeff Martone
Categories: Workout Of the Day - WOD

Linda (KB)

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

1.5 x BW Deadlift

1 x BW Bench Press* (or Double Kettlebells Floor Press 2 – 40 kg KB)

.75 x BW Cleans

Kettlebell Level 1 Certification - CrossFit La Verne, CA
Kettlebell Level 1 Certification – CrossFit La Verne, CA

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

Pro 21:1 The king’s heart is {like} channels of water in the hand of the LORD; He turns it wherever He wishes.
Pro 21:2 Every man’s way is right in his own eyes, But the LORD weighs the hearts.
Pro 21:3 To do righteousness and justice Is desired by the LORD more than sacrifice.
Pro 21:4 Haughty eyes and a proud heart, The lamp of the wicked, is sin.
Pro 21:5 The plans of the diligent {lead} surely to advantage, But everyone who is hasty {comes} surely to poverty.
Pro 21:6 The acquisition of treasures by a lying tongue Is a fleeting vapor, the pursuit of death.
Pro 21:7 The violence of the wicked will drag them away, Because they refuse to act with justice.
Pro 21:8 The way of a guilty man is crooked, But as for the pure, his conduct is upright.
Pro 21:9 It is better to live in a corner of a roof Than in a house shared with a contentious woman.
Pro 21:10 The soul of the wicked desires evil; His neighbor finds no favor in his eyes.
Pro 21:11 When the scoffer is punished, the naive becomes wise; But when the wise is instructed, he receives knowledge.
Pro 21:12 The righteous one considers the house of the wicked, Turning the wicked to ruin.
Pro 21:13 He who shuts his ear to the cry of the poor Will also cry himself and not be answered.
Pro 21:14 A gift in secret subdues anger, And a bribe in the bosom, strong wrath.
Pro 21:15 The exercise of justice is joy for the righteous, But is terror to the workers of iniquity.
Pro 21:16 A man who wanders from the way of understanding Will rest in the assembly of the dead.
Pro 21:17 He who loves pleasure {will become} a poor man; He who loves wine and oil will not become rich.
Pro 21:18 The wicked is a ransom for the righteous, And the treacherous is in the place of the upright.
Pro 21:19 It is better to live in a desert land Than with a contentious and vexing woman.
Pro 21:20 There is precious treasure and oil in the dwelling of the wise, But a foolish man swallows it up.
Pro 21:21 He who pursues righteousness and loyalty Finds life, righteousness and honor.
Pro 21:22 A wise man scales the city of the mighty And brings down the stronghold in which they trust.
Pro 21:23 He who guards his mouth and his tongue, Guards his soul from troubles.
Pro 21:24 “Proud,” “Haughty,” “Scoffer,” are his names, Who acts with insolent pride.
Pro 21:25 The desire of the sluggard puts him to death, For his hands refuse to work;
Pro 21:26 All day long he is craving, While the righteous gives and does not hold back.
Pro 21:27 The sacrifice of the wicked is an abomination, How much more when he brings it with evil intent!
Pro 21:28 A false witness will perish, But the man who listens {to the truth} will speak forever.
Pro 21:29 A wicked man displays a bold face, But as for the upright, he makes his way sure.
Pro 21:30 There is no wisdom and no understanding And no counsel against the LORD.
Pro 21:31 The horse is prepared for the day of battle, But victory belongs to the LORD.

WOD 1-20-12

Posted January 20th, 2012 by Jeff Martone
Categories: Workout Of the Day - WOD

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

KB Swing (32kg)

Box Jumps

Jeff343

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

Pro 20:1 Wine is a mocker, strong drink a brawler, And whoever is intoxicated by it is not wise.

Pro 20:2 The terror of a king is like the growling of a lion; He who provokes him to anger forfeits his own life.

Pro 20:3 Keeping away from strife is an honor for a man, But any fool will quarrel.

Pro 20:4 The sluggard does not plow after the autumn, So he begs during the harvest and has nothing.

Pro 20:5 A plan in the heart of a man is {like} deep water, But a man of understanding draws it out.

Pro 20:6 Many a man proclaims his own loyalty, But who can find a trustworthy man?

Pro 20:7 A righteous man who walks in his integrity– How blessed are his sons after him.

Pro 20:8 A king who sits on the throne of justice Disperses all evil with his eyes.

Pro 20:9 Who can say, “I have cleansed my heart, I am pure from my sin”?

Pro 20:10 Differing weights and differing measures, Both of them are abominable to the LORD.

Pro 20:11 It is by his deeds that a lad distinguishes himself If his conduct is pure and right.

Pro 20:12 The hearing ear and the seeing eye, The LORD has made both of them.

Pro 20:13 Do not love sleep, or you will become poor; Open your eyes, {and} you will be satisfied with food.

Pro 20:14 “Bad, bad,” says the buyer, But when he goes his way, then he boasts.

Pro 20:15 There is gold, and an abundance of jewels; But the lips of knowledge are a more precious thing.

Pro 20:16 Take his garment when he becomes surety for a stranger; And for foreigners, hold him in pledge.

Pro 20:17 Bread obtained by falsehood is sweet to a man, But afterward his mouth will be filled with gravel.

Pro 20:18 Prepare plans by consultation, And make war by wise guidance.

Pro 20:19 He who goes about as a slanderer reveals secrets, Therefore do not associate with a gossip.

Pro 20:20 He who curses his father or his mother, His lamp will go out in time of darkness.

Pro 20:21 An inheritance gained hurriedly at the beginning Will not be blessed in the end.

Pro 20:22 Do not say, “I will repay evil”; Wait for the LORD, and He will save you.

Pro 20:23 Differing weights are an abomination to the LORD, And a false scale is not good.

Pro 20:24 Man’s steps are {ordained} by the LORD, How then can man understand his way?

Pro 20:25 It is a trap for a man to say rashly, “It is holy!” And after the vows to make inquiry.

Pro 20:26 A wise king winnows the wicked, And drives the {threshing} wheel over them.

Pro 20:27 The spirit of man is the lamp of the LORD, Searching all the innermost parts of his being.

Pro 20:28 Loyalty and truth preserve the king, And he upholds his throne by righteousness.

Pro 20:29 The glory of young men is their strength, And the honor of old men is their gray hair.

Pro 20:30 Stripes that wound scour away evil, And strokes {reach} the innermost parts.

WOD 1-19-12

Posted January 19th, 2012 by Jeff Martone
Categories: Workout Of the Day - WOD

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

Pro 19:1 Better is a poor man who walks in his integrity Than he who is perverse in speech and is a fool.

Pro 19:2 Also it is not good for a person to be without knowledge, And he who hurries his footsteps errs.

Pro 19:3 The foolishness of man ruins his way, And his heart rages against the LORD.

Pro 19:4 Wealth adds many friends, But a poor man is separated from his friend.

Pro 19:5 A false witness will not go unpunished, And he who tells lies will not escape.

Pro 19:6 Many will seek the favor of a generous man, And every man is a friend to him who gives gifts.

Pro 19:7 All the brothers of a poor man hate him; How much more do his friends abandon him! He pursues {them with} words, {but} they are gone.

Pro 19:8 He who gets wisdom loves his own soul; He who keeps understanding will find good.

Pro 19:9 A false witness will not go unpunished, And he who tells lies will perish.

Pro 19:10 Luxury is not fitting for a fool; Much less for a slave to rule over princes.

Pro 19:11 A man’s discretion makes him slow to anger, And it is his glory to overlook a transgression.

Pro 19:12 The king’s wrath is like the roaring of a lion, But his favor is like dew on the grass.

Pro 19:13 A foolish son is destruction to his father, And the contentions of a wife are a constant dripping.

Pro 19:14 House and wealth are an inheritance from fathers, But a prudent wife is from the LORD.

Pro 19:15 Laziness casts into a deep sleep, And an idle man will suffer hunger.

Pro 19:16 He who keeps the commandment keeps his soul, {But} he who is careless of conduct will die.

Pro 19:17 One who is gracious to a poor man lends to the LORD, And He will repay him for his good deed.

Pro 19:18 Discipline your son while there is hope, And do not desire his death.

Pro 19:19 {A man of} great anger will bear the penalty, For if you rescue {him,} you will only have to do it again.

Pro 19:20 Listen to counsel and accept discipline, That you may be wise the rest of your days.

Pro 19:21 Many plans are in a man’s heart, But the counsel of the LORD will stand.

Pro 19:22 What is desirable in a man is his kindness, And {it is} better to be a poor man than a liar.

Pro 19:23 The fear of the LORD {leads} to life, So that one may sleep satisfied, untouched by evil.

Pro 19:24 The sluggard buries his hand in the dish, {But} will not even bring it back to his mouth.

Pro 19:25 Strike a scoffer and the naive may become shrewd, But reprove one who has understanding and he will gain knowledge.

Pro 19:26 He who assaults {his} father {and} drives {his} mother away Is a shameful and disgraceful son.

Pro 19:27 Cease listening, my son, to discipline, {And you will} stray from the words of knowledge.

Pro 19:28 A rascally witness makes a mockery of justice, And the mouth of the wicked spreads iniquity.

Pro 19:29 Judgments are prepared for scoffers, And blows for the back of fools.

WOD 1-18-12

Posted January 18th, 2012 by Jeff Martone
Categories: Workout Of the Day - WOD

Warm-up

1000m row

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

WOD

5×5 80% of 1 rep Max

Back Squat

Weighted Ring Dips

Janda Sit-ups

Weighted Chins

Finish

5 50 yd sprints

CrossFit LKN - Charlotte, NC
CrossFit LKN – Charlotte, NC

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

Pro 18:1 He who separates himself seeks {his own} desire, He quarrels against all sound wisdom.

Pro 18:2 A fool does not delight in understanding, But only in revealing his own mind.

Pro 18:3 When a wicked man comes, contempt also comes, And with dishonor {comes} scorn.

Pro 18:4 The words of a man’s mouth are deep waters; The fountain of wisdom is a bubbling brook.

Pro 18:5 To show partiality to the wicked is not good, {Nor} to thrust aside the righteous in judgment.

Pro 18:6 A fool’s lips bring strife, And his mouth calls for blows.

Pro 18:7 A fool’s mouth is his ruin, And his lips are the snare of his soul.

Pro 18:8 The words of a whisperer are like dainty morsels, And they go down into the innermost parts of the body.

Pro 18:9 He also who is slack in his work Is brother to him who destroys.

Pro 18:10 The name of the LORD is a strong tower; The righteous runs into it and is safe.

Pro 18:11 A rich man’s wealth is his strong city, And like a high wall in his own imagination.

Pro 18:12 Before destruction the heart of man is haughty, But humility {goes} before honor.

Pro 18:13 He who gives an answer before he hears, It is folly and shame to him.

Pro 18:14 The spirit of a man can endure his sickness, But {as for} a broken spirit who can bear it?

Pro 18:15 The mind of the prudent acquires knowledge, And the ear of the wise seeks knowledge.

Pro 18:16 A man’s gift makes room for him And brings him before great men.

Pro 18:17 The first to plead his case {seems} right, {Until} another comes and examines him.

Pro 18:18 The {cast} lot puts an end to strife And decides between the mighty ones.

Pro 18:19 A brother offended {is harder to be won} than a strong city, And contentions are like the bars of a citadel.

Pro 18:20 With the fruit of a man’s mouth his stomach will be satisfied; He will be satisfied {with} the product of his lips.

Pro 18:21 Death and life are in the power of the tongue, And those who love it will eat its fruit.

Pro 18:22 He who finds a wife finds a good thing And obtains favor from the LORD.

Pro 18:23 The poor man utters supplications, But the rich man answers roughly.

Pro 18:24 A man of {too many} friends {comes} to ruin, But there is a friend who sticks closer than a brother.