Tactical Athlete

Warm up

5 Minutes

SHOT Drills (12 pound shot)

Work Out

For Time:

40, 30, 20, 10

KB Swings (24 kg, variation of choice)

Ring Push Ups

Sit Ups

Congress of Massachusetts, Provincial 1774, resolved:

“Resistance to tyranny becomes the Christian and social duty of each individual… Continue steadfast, and with a proper sense of your dependence on God, nobly defend those rights which heaven gave and no man ought to take from us.”

H2H Demo - Core CrossFit, Phoenix AZ August 22, 2010

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.

Warm-up:

Row 1000 meters

Workout

For Time:

30 Turkish Get-ups (each side) 24 kg KB

30 Muscle ups

Note:  Keep strict form, be smooth do not rush your TGUs.  It’s a timed event but not a race.  Quality reps are essential – smooth is fast.  Do not sacrifice form for time!

TGU with Kristy Deavers

5 rounds of 5 

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.

William Linn on May 1, 1798, was elected by the U.S. House of Representatives as its chaplain.  He alleged;

“Let my neighbor once persuade himself that there is no God, and he will soon pick my pocket, and break not only my leg but my neck.  If there be no God,, there is no law, no future account; government then in the ordinance of man only, and we cannot be subject for conscious sake.

Kettlebell Instructor Certification - Core CrossFit Phoenix, AZ

Helen

3 rounds for time:

400m Run, 21 reps 1.5 pood. KB Swings, 12 reps Pull-ups

Francis Scott Key (1779-1843), an American lawyer and poet from Washington D.C., penned The Star Spangled Banner, also declared:

“The patriot who feels himself in the service of God, who acknowledges Him in all his ways, has the promise of Almighty direction, and will find His Word in his greatest darkness, ‘a lantern to his feet and a lamp unto his paths.’ He will therefore seek to establish for his country in the eyes of the world, such a character as shall make her not unworthy of the name of a Christian nation…”