Archive for December, 2009

“Lumberjack 20”

20 Deadlifts
Run 400m
20 KB swings
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps
Run 400m
20 DB Squat Cleans
Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

3 rounds
800m Run
21 Hang power cleans

15-12-9

One armed dumbbell thrusters, left arm

One armed dumbbell thrusters, right arm

One armed pull ups, left arm

One armed pull ups, right arm

The big day.

Congratulations to Shell for not only marrying me but getting out her first unassisted pull up while we were away. She’s got 2 dead hang pull ups so it’s time to learn to kip.

Rest Day

“Rest is a good thing, but boredom is its brother.”

Voltaire