Tactical Athlete

“A godly man is heavenly in his disposition.  He sets his affections on things above (Col. 3:2). He sends his heart to heaven before he gets there; he looks upon the world as but a beautiful prison and he cannot be much in love with his fetters, though they are made of gold.  A holy person contemplates glory and eternity; his desires have got wings and fled to heaven.”  - Thomas Watson, Godly Man’s Picture, p. 104

The Master's Mission - Robbinsville, NC

History and Development of TMM

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.

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)

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.

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

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.

10 rounds for time (24 kg)

1 One-Arm Swing (r)

1 KB Clean (r)

1 KB Front Squat (r)

1 MP (r)

1 KB Snatch (r)

Repeat the sequence above with the left to finish Round 1.  Switch back to right hand and begin round 2… repeat for 10 rounds.

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

Pro 28:1 The wicked flee when no one is pursuing, But the righteous are bold as a lion.

Pro 28:2 By the transgression of a land many are its princes, But by a man of understanding {and} knowledge, so it endures.

Pro 28:3 A poor man who oppresses the lowly Is {like} a driving rain which leaves no food.

Pro 28:4 Those who forsake the law praise the wicked, But those who keep the law strive with them.

Pro 28:5 Evil men do not understand justice, But those who seek the LORD understand all things.

Pro 28:6 Better is the poor who walks in his integrity Than he who is crooked though he be rich.

Pro 28:7 He who keeps the law is a discerning son, But he who is a companion of gluttons humiliates his father.

Pro 28:8 He who increases his wealth by interest and usury Gathers it for him who is gracious to the poor.

Pro 28:9 He who turns away his ear from listening to the law, Even his prayer is an abomination.

Pro 28:10 He who leads the upright astray in an evil way Will himself fall into his own pit, But the blameless will inherit good.

Pro 28:11 The rich man is wise in his own eyes, But the poor who has understanding sees through him.

Pro 28:12 When the righteous triumph, there is great glory, But when the wicked rise, men hide themselves.

Pro 28:13 He who conceals his transgressions will not prosper, But he who confesses and forsakes {them} will find compassion.

Pro 28:14 How blessed is the man who fears always, But he who hardens his heart will fall into calamity.

Pro 28:15 {Like} a roaring lion and a rushing bear Is a wicked ruler over a poor people.

Pro 28:16 A leader who is a great oppressor lacks understanding, {But} he who hates unjust gain will prolong {his} days.

Pro 28:17 A man who is laden with the guilt of human blood Will be a fugitive until death; let no one support him.

Pro 28:18 He who walks blamelessly will be delivered, But he who is crooked will fall all at once.

Pro 28:19 He who tills his land will have plenty of food, But he who follows empty {pursuits} will have poverty in plenty.

Pro 28:20 A faithful man will abound with blessings, But he who makes haste to be rich will not go unpunished.

Pro 28:21 To show partiality is not good, Because for a piece of bread a man will transgress.

Pro 28:22 A man with an evil eye hastens after wealth And does not know that want will come upon him.

Pro 28:23 He who rebukes a man will afterward find {more} favor Than he who flatters with the tongue.

Pro 28:24 He who robs his father or his mother And says, “It is not a transgression,” Is the companion of a man who destroys.

Pro 28:25 An arrogant man stirs up strife, But he who trusts in the LORD will prosper.

Pro 28:26 He who trusts in his own heart is a fool, But he who walks wisely will be delivered.

Pro 28:27 He who gives to the poor will never want, But he who shuts his eyes will have many curses.

Pro 28:28 When the wicked rise, men hide themselves; But when they perish, the righteous increase.

Warm-up

500 meter row

50 One-Arm Swings (switch hands every rep)

30 Reps: for time:

Turkish Get-ups R/L =1 (16 or 24 kg)

Muscle ups

KB cert - CrossFit La Verne, CA

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

Pro 27:1 Do not boast about tomorrow, For you do not know what a day may bring forth.

Pro 27:2 Let another praise you, and not your own mouth; A stranger, and not your own lips.

Pro 27:3 A stone is heavy and the sand weighty, But the provocation of a fool is heavier than both of them.

Pro 27:4 Wrath is fierce and anger is a flood, But who can stand before jealousy?

Pro 27:5 Better is open rebuke Than love that is concealed.

Pro 27:6 Faithful are the wounds of a friend, But deceitful are the kisses of an enemy.

Pro 27:7 A sated man loathes honey, But to a famished man any bitter thing is sweet.

Pro 27:8 Like a bird that wanders from her nest, So is a man who wanders from his home.

Pro 27:9 Oil and perfume make the heart glad, So a man’s counsel is sweet to his friend.

Pro 27:10 Do not forsake your own friend or your father’s friend, And do not go to your brother’s house in the day of your calamity; Better is                                 neighbor who is near than a brother far away.

Pro 27:11 Be wise, my son, and make my heart glad, That I may reply to him who reproaches me.

Pro 27:12 A prudent man sees evil {and} hides himself, The naive proceed {and} pay the penalty.

Pro 27:13 Take his garment when he becomes surety for a stranger; And for an adulterous woman hold him in pledge.

Pro 27:14 He who blesses his friend with a loud voice early in the morning, It will be reckoned a curse to him.

Pro 27:15 A constant dripping on a day of steady rain And a contentious woman are alike;

Pro 27:16 He who would restrain her restrains the wind, And grasps oil with his right hand.

Pro 27:17 Iron sharpens iron, So one man sharpens another.

Pro 27:18 He who tends the fig tree will eat its fruit, And he who cares for his master will be honored.

Pro 27:19 As in water face {reflects} face, So the heart of man {reflects} man.

Pro 27:20 Sheol and Abaddon are never satisfied, Nor are the eyes of man ever satisfied.

Pro 27:21 The crucible is for silver and the furnace for gold, And each {is tested} by the praise accorded him.

Pro 27:22 Though you pound a fool in a mortar with a pestle along with crushed grain, {Yet} his foolishness will not depart from him.

Pro 27:23 Know well the condition of your flocks, {And} pay attention to your herds;

Pro 27:24 For riches are not forever, Nor does a crown {endure} to all generations.

Pro 27:25 {When} the grass disappears, the new growth is seen, And the herbs of the mountains are gathered in,

Pro 27:26 The lambs {will be} for your clothing, And the goats {will bring} the price of a field,

Pro 27:27 And {there will be} goats’ milk enough for your food, For the food of your household, And sustenance for your maidens.