Warm Up
500m row
5 Turkish Get-ups R/L (12 or 16 kg)
25 Snatches R/L (12 or 16 kg)
Tactical Athlete Total
Three attempts each at:
Back Squat
Double KB Military Press (start in the rack position, hand must be below chin, press to lockout)
Deadlift
Weighted Pull-up
The CrossFit Total was created by Mark Rippetoe. He compiled the three most effective lifts for developing functional strength into one contest. Now, all you have to do is add the weighted pull-up. Be sure to pull with your palms facing out and make sure the front of your neck (not your chin) touches the bar; otherwise it’s just a good try.
January: A Proverb a Day – Keeps Stupidity at Bay!
Pro 24:1 Do not be envious of evil men, Nor desire to be with them;
Pro 24:2 For their minds devise violence, And their lips talk of trouble.
Pro 24:3 By wisdom a house is built, And by understanding it is established;
Pro 24:4 And by knowledge the rooms are filled With all precious and pleasant riches.
Pro 24:5 A wise man is strong, And a man of knowledge increases power.
Pro 24:6 For by wise guidance you will wage war, And in abundance of counselors there is victory.
Pro 24:7 Wisdom is too exalted for a fool, He does not open his mouth in the gate.
Pro 24:8 One who plans to do evil, Men will call a schemer.
Pro 24:9 The devising of folly is sin, And the scoffer is an abomination to men.
Pro 24:10 If you are slack in the day of distress, Your strength is limited.
Pro 24:11 Deliver those who are being taken away to death, And those who are staggering to slaughter, Oh hold them back.
Pro 24:12 If you say, “See, we did not know this,” Does He not consider it who weighs the hearts? And does He not know it who keeps your soul? And will He not render to man according to his work?
Pro 24:13 My son, eat honey, for it is good, Yes, the honey from the comb is sweet to your taste;
Pro 24:14 Know that wisdom is thus for your soul; If you find it, then there will be a future, And your hope will not be cut off.
Pro 24:15 Do not lie in wait, O wicked man, against the dwelling of the righteous; Do not destroy his resting place;
Pro 24:16 For a righteous man falls seven times, and rises again, But the wicked stumble in time of calamity.
Pro 24:17 Do not rejoice when your enemy falls, And do not let your heart be glad when he stumbles;
Pro 24:18 Or the LORD will see it and be displeased, And turn His anger away from him.
Pro 24:19 Do not fret because of evildoers Or be envious of the wicked;
Pro 24:20 For there will be no future for the evil man; The lamp of the wicked will be put out.
Pro 24:21 My son, fear the LORD and the king; Do not associate with those who are given to change,
Pro 24:22 For their calamity will rise suddenly, And who knows the ruin {that comes} from both of them?
Pro 24:23 These also are sayings of the wise. To show partiality in judgment is not good.
Pro 24:24 He who says to the wicked, “You are righteous,” Peoples will curse him, nations will abhor him;
Pro 24:25 But to those who rebuke the wicked will be delight, And a good blessing will come upon them.
Pro 24:26 He kisses the lips Who gives a right answer.
Pro 24:27 Prepare your work outside And make it ready for yourself in the field; Afterwards, then, build your house.
Pro 24:28 Do not be a witness against your neighbor without cause, And do not deceive with your lips.
Pro 24:29 Do not say, “Thus I shall do to him as he has done to me; I will render to the man according to his work.”
Pro 24:30 I passed by the field of the sluggard And by the vineyard of the man lacking sense,
Pro 24:31 And behold, it was completely overgrown with thistles; Its surface was covered with nettles, And its stone wall was broken down.
Pro 24:32 When I saw, I reflected upon it; I looked, and received instruction.
Pro 24:33 “A little sleep, a little slumber, A little folding of the hands to rest,”
Pro 24:34 Then your poverty will come as a robber And your want like an armed man.