I'll Be Back

Will be signing off for one week.
Have a Happy New Year!

Merry Christmas!

Santa Gettin Some!

12 Days of Crossfit
1. Burpee Pull-Up
2. Turkish Get-Ups
3. KTE's
4. Wall Ball Shots
5. KTB SWINGS
6. Box Jumps
7. Push Presses
8. Med Ball Cleans
9. Double Unders
10.Jumping Lunges
11.Push-Ups
12.High- Pulls

So the first round is just one burpee pullup.
Then the second round is 2 turkish get-ups and
1 burpee pull up.The third is 3 Knees to elbows,
2 turkish get-ups and 1 burpee pull up.This
continues so that the 12th round incorporates
all 12 movements.

Rest

If you Paleo and you want to drink
for the New Year think about this

Pass on those grains

Say Hello to Mary!

Pull ups yeees!


AMRAP in 20 min of:
5 Handstand push-ups
10 1-legged squats
15 Pull-ups

Post number of rounds completed to comments.

KTE's

AMRAP in 12 minutes of:

5 Knees to Elbows

10 Push ups

5 Broad jumps

Post number of rounds completed to comments.

Cleans

Burpees !!!

For time 7 Rounds of:
10 Squat cleans #95
10 Burpees

Post time & load to comments.

Rest

In Defense of Meat Eaters,Part 1
courtesy of Mark's daily apple
In Defense of Meat Eaters,Part 2
courtesy of Mark's daily apple

Total

Congrats to Nicole for successfully completing
the Mechanics Program welcome aboard
3-2-1 Go!!


The CrossFit Total is the sum of the best of three attempts at the back squat, the press, and the deadlift, the "three most effective lifts in existence for developing and testing functional strength."

Back squat 1 Rep
Press 1 Rep
Deadlift 1 Rep

Post best of 3 attempts of each and post to comments.

TGIF

I bet you I can hang up here longer than you
can

20, 15, 10, and 5 rep rounds for time:
Chin-ups
Crossover Pushups
Windshield Wipers
Dumbbell Thrusters 35m/25w
KTB swings 55m/25w
Box Jumps 24"

Post load & time to comments.

Alley Ooop!

Smoov puttin up serious numbers

For time:
75 Burpees with jumping pull ups

Post time to comments.

Rest

By George


I think shes got it!


And at the end of it all Nicole showin some
serious push press skills get'um girl!

Triathletes just be careful
courtesy of the NY Times
Funny this sorta sounds like... CrossFit!
courtesy of the NY Times

Say hello to Lynne!

MC gettin Some!



5 rounds for max reps of:

Body weight bench press
Pull ups

Post number of reps to comments.

Run

Damn more stairs!

4 rounds for time of:
400m run/sprint
Take 3 minute rest between each round

Post time of each round to comments.

Swing

Smoov doin some HSPU's

3 rounds for time of:
KTB Swings #72m/55w
Pull Ups (Chest to bar)
21-15-9

Post load & time to comments.

Rest

The "Air Squat"

Back to basics practice that Air Squat!

Met-Con baby!

Damn those stairs!

3 rounds for time of:
10 cal. row
20 Double unders
10 cal. row

Post time to comments.

Oh my legs!

Jamie

5 rounds for time of:
5 High jumps
10 Broad jumps
15 Db Squats #75m/#55w

Post load & time to comments.

Strength

Goblet Squats Yeah baby!

Overhead Squat
1-1-1-1-1-1-1

Post load to comments.

Rest

And they want to know why our kids are getting
obese. OK as if a small cupcake wasn't good
enough. Look at the reactions on the kids faces.
Especially the little girl on the left. Priceless...

Say hello to Jackie

Its a party y'all!

Jackie
1000 meter row
50 Thrusters 45#
30 Pull Ups

Post load & time to comments.

10-15-20

Congrats to Jamie for completing the mechanics
program welcome aboard!


Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Hip Extension
20 Knee to Elbows

For Our Fallen

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
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.

Rest

Scott "aka" Smoov & Julie "aka" J-boogie get their first
handstands great work guys!

Snatch It!

Theirs nothing better than a good snatch!

3 rounds for time of:
10 Db snatches R/L hand
20 box jumps

Post load & time to comments.

Testing 1-2-3

Push!

CrossFit Total
The CrossFit Total is the sum of the best of three attempts at the back squat, the press, and the deadlift, the "three most effective lifts in existence for developing and testing functional strength."

Back squat
Press
Deadlift

Post load to comments.

Wooooo Weeee!

Wow this is tuff!

150 Burpees for time.

Post time to comments.

Rest

Chill out & Relax

Sprint!

Run Mimi!

10-9-8-7-6-5-4-3-2-1 sets of Burpees and a 100m sprint between each set

Post time to comments.

Triplet anyone

Spiderman,Spiderman...

Complete as many rounds in 20 minutes as you can of:
15 Push-ups,
12 Ring dips,
115 pound Push-press, 9 reps

Throwin it down

Slam!

AMRAP in 20 min of:
3 L-pullups
10 Slamball (20m/12f)

Post load and number of rounds completed to comments.

Happy Thanksgiving

Get that fork away from me or I'm
callin the cops!

Overhead Squat

Way to go overhead Flo Jo!


Overhead Squat
3-2-2-2-1-1-1-1-1 reps

Post load to comments.

Wall Ball/Clean & Jerk

Mouth, MC, & Nic da Qwick hit some Wall Ball

5 Rounds for time of:
30 Wallballs
6 Clean & Jerks 135lbs

Post load & time to comments.

Get it done!

Is it over yet?

10 rounds for time of:
Jumping lunge x 10 (each leg)
Ring Push ups x 10
KTE x 10

Post time to comments.

Rest

Congrats to Mike on successfully completing
the mechanics program welcome aboard!

What are omega 3's

What is type 1 diabetes?

What is type 2 diabetes?

Jump Row

Stroke, Stroke, Stroke

3 rounds for time of:
50 Double unders
400m Row

Post time to comments.

Nasty Girls

Flo Jo & Da Machine Pt.1


Flo Jo & Da Machine Pt.2

Nasty Girls
3 Rounds for Time:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post load & time to comments.

Slam Ball Baby!

Slammin!

7 rounds for time of:
20 Jumping Slam Ball
20 Burpees

Post load and time to comments.

Rest

Tire "1"

J Boogie "0"

To Juice or Not to Juice
Pick a fruit any fruit

Press

Smoov & Flo Jo workin hard

Press
1-1-1-1-1-1-1

Post load of each round to comments.

Run it!

Go get'em Rob!

4 rounds for time of:
400m run
50 Squats

Post time to comments.

Painstorm!

300
25 Pull ups
50 Deadlifts with 135#
50 Push ups
50 24-inch Box jumps
50 Floor wipers
50 Single-arm Clean-and-Press with 36# Kettlebell
25 Pull ups

Post load and time to comments.

Rest

Just 3 minutes a day huh

Practice double unders and squats.

Double Unders

Practice makes perfect

For 20 minutes AMRAP of:
20 Double unders
20 Floor wipers

Post time to comments.

Here's Chelsea

I Got Dis! Diana hittin some serious stairs

Chelsea
5 Pull-ups
10 Push-ups
15 Squats

Each min on the min for 30 min

Post number of rounds completed to comments.

In Honor Of One Of Our Fallen

In honor of USAF SSgt Timothy P. Davis, 28,
who was killed on Feburary, 20 2009 supporting
operations in OEF when his vehicle was struck by an IED.
Timothy is survived by his wife Megan and one-year old son T.J.

DT
For time five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time & Load to comments

Rest

What Do You Cook Your Food In?


Energy Bar Or Candy Bar?


Milk Does The Body Good...?

Tune up!

Nic Da Qwick

Weighted Pull ups
1-1-1-1-1-1-1

Post load for each round to comments.

Going For A Long Ride

Lil Chela

Row a 5k for time

Post time to comments.

Nothin Like A Good Snatch!

courtesy of Coach Mike Burgener

Randy
75# power snatch 75 reps for time

Post load and time to comments.

Rest

First The Snuggy Now This! Are you Freakin
Kiddin Me!

KB Swing

Get'em Tara!

3 Rounds for time:
28 Burpees
28 Pull-ups
28 KB Swing (55lb)

Post load & time to comments.

Hang Power Clean

Give me water!

7 rounds for time of:
10 Hang power cleans 135#
20 Double unders

Post load & time to comments.

The Evolution Of Eammon

From day 1 it was a challenge.


The funny thing is he kept at it, and
kept at it, and kept at it.


Eventually one day he got it. Keep up the good
work E- dub!

Three Bars of Death
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ bodyweight
Bench press: bodyweight
Clean: ¾ bodyweight

Post load and time to comments.

Rest

Try a new Sport or just enjoy the day.

Preessss!

Aarrrgghh!!!!

Repeat for a total of 4 Rounds:

Max Box Jumps in 1 minute

Max Jumping Pull Ups in 1 minute

Max wall balls in 1 minute

Max Push press @ 75# in 1 minute

Post load & height to comments.

Trick or Treat!

Happy Halloween!


Four Rounds, each for time of:

800 Meter Run

Rest as needed

Post times for each round to comments.

Heeeev Hoooo

Way to go Nathan!

3 Rounds for Time:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post load & time to comments.

Rest

Will evaluation further enhance generations
to this?

Some theories on Human evaluation

Do you have any thoughts please post to comments.

One Of Our Champions

Congratulations to Diana who's finished
our 30 day Paleo challenge with some great
results 13lbs lost and a great improvement in
her all around Fitness. Good work girl!
(After Pictures Coming Soon)

Back Squat
1-1-1-1-1-1-1

Post pounds for each round comments.

3-2-1 Go!

Wall Ball

4 rounds for time of:

Row 400m
21 Burpees
Run 800m

Post time to comments.

Pain Storm

Flo Jo, Da Machine, Smoov

10,9,8,7,6,5,4,3,2,1 reps for time:
Thrusters 95/65
Ab Mat Sit-ups
Goblet Squat 53/35
Burpees
Deadlift 135/95
Ring Push-ups

Post load & time to comments.