Forgiveness

“To forgive is to set a prisoner free and discover that the prisoner was you.” Lewis B. Smedes

HIS love is Unwavering

OPERA

Strength/ Front Squat

taken from Crossfit.com

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

Innards

…what do yours look like?

 

Hallowed Point

High velocity bullet at close range
Can damage the mind
Shattering the skull shredding the brain
Severing the spine

Bury a round of lead in the chest
It’s quite an impression
I’magine the INNARDS of your soul
The infliction

Instinctive regression
With intent to kill
No regard of human life
Or the blood spilled

Riddled convulsions
Confetti of flesh
Scattered helplessly
Losting your control of physical
Facilities

Release the slide to cleanse inside
Prepare to anoint
Snap the tongue in the groove discharge
To make my hallowed point

Instinctive regression
With intent to kill
No regard of human life
Or the blood spilled

The power of a gun
Used with conviction
Disperesed on excursions
Randomly kills its victims

My sweet revenge
Bitter in depression
The thrilling release
Of a hatred deep persuasion

The power of a gun
Used with conviction
Diffused compulsions
Unending repercussions

Violent emotion
Screaming revolution
Spasmic convulsions
Death an empty gun

 

SLAYER

 

OPERA

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

9 rounds by Josh Everett was the high number on the .com

Yo

…and just like that it’s 2011.  As promised the Opera is back.  I will be borrowing from the .Com as well as creating endurance wods/ and strength wods to go with my training.  Day 1, here we go!

 

I hated every minute of training, but I said, “Don’t quit. Suffer now and live the rest of your life as a champion.”
Muhammad Ali

 

OPERA

Strength Wod

Power Snatch 65% of 1RM 3 sets of 3, 70% 3 sets 3

Jerk 70% 3 sets of 2, 75% 3 sets of 3

Clean Pull 90% 7 sets of 2, 5 sets of 3

Back Squat 60% 3 sets of 5

.Com

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

 

this shit is old school silly!  a legend!