Saturday, December 26, 2009

I'll Be Back


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

Friday, December 25, 2009

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.

Wednesday, December 23, 2009

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.

Tuesday, December 22, 2009

KTE's



AMRAP in 12 minutes of:

5 Knees to Elbows

10 Push ups

5 Broad jumps

Post number of rounds completed to comments.

Monday, December 21, 2009

Cleans


Burpees !!!

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

Post time & load to comments.

Sunday, December 20, 2009

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

Saturday, December 19, 2009

Total

video
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.

Friday, December 18, 2009

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.

Thursday, December 17, 2009

Alley Ooop!

video
Smoov puttin up serious numbers

For time:
75 Burpees with jumping pull ups

Post time to comments.

Wednesday, December 16, 2009

Rest

video
By George

video
I think shes got it!

video
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

Tuesday, December 15, 2009

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.

Monday, December 14, 2009

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.

Sunday, December 13, 2009

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.

Saturday, December 12, 2009

Rest


The "Air Squat"

Back to basics practice that Air Squat!

Friday, December 11, 2009

Met-Con baby!


Damn those stairs!

3 rounds for time of:

10 cal. row
20 Double unders
10 cal. row

Post time to comments.

Thursday, December 10, 2009

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.

Wednesday, December 9, 2009

Strength


Goblet Squats Yeah baby!

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

Post load to comments.

Tuesday, December 8, 2009

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...

Monday, December 7, 2009

Say hello to Jackie


Its a party y'all!

Jackie
1000 meter row
50 Thrusters 45#
30 Pull Ups

Post load & time to comments.

Sunday, December 6, 2009

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

Saturday, December 5, 2009

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.

Friday, December 4, 2009

Rest


























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

Thursday, December 3, 2009

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.

Wednesday, December 2, 2009

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.

Tuesday, December 1, 2009

Wooooo Weeee!


Wow this is tuff!

150 Burpees for time.

Post time to comments.

Monday, November 30, 2009

Rest



Chill out & Relax

Sunday, November 29, 2009

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.

Saturday, November 28, 2009

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

Friday, November 27, 2009

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.

Thursday, November 26, 2009

Happy Thanksgiving


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

Wednesday, November 25, 2009

Overhead Squat


Way to go overhead Flo Jo!


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

Post load to comments.

Tuesday, November 24, 2009

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.

Monday, November 23, 2009

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.

Sunday, November 22, 2009

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?

Saturday, November 21, 2009

Jump Row


Stroke, Stroke, Stroke

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

Post time to comments.

Friday, November 20, 2009

Nasty Girls

video
Flo Jo & Da Machine Pt.1

video
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.

Thursday, November 19, 2009

Slam Ball Baby!


Slammin!

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

Post load and time to comments.

Wednesday, November 18, 2009

Tuesday, November 17, 2009

Press

video
Smoov & Flo Jo workin hard

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

Post load of each round to comments.

Monday, November 16, 2009

Run it!


Go get'em Rob!

4 rounds for time of:
400m run
50 Squats

Post time to comments.

Sunday, November 15, 2009

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.

Saturday, November 14, 2009

Rest


Just 3 minutes a day huh

Practice double unders and squats.

Friday, November 13, 2009

Double Unders


Practice makes perfect

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

Post time to comments.

Thursday, November 12, 2009

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.

Wednesday, November 11, 2009

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

Tuesday, November 10, 2009

Rest


What Do You Cook Your Food In?


Energy Bar Or Candy Bar?


Milk Does The Body Good...?

Monday, November 9, 2009

Tune up!


Nic Da Qwick

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

Post load for each round to comments.

Sunday, November 8, 2009

Going For A Long Ride


Lil Chela

Row a 5k for time

Post time to comments.

Saturday, November 7, 2009

Nothin Like A Good Snatch!


courtesy of Coach Mike Burgener

Randy
75# power snatch 75 reps for time

Post load and time to comments.

Friday, November 6, 2009

Rest



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

Thursday, November 5, 2009

KB Swing


Get'em Tara!

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

Post load & time to comments.

Wednesday, November 4, 2009

Hang Power Clean


Give me water!

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

Post load & time to comments.

Tuesday, November 3, 2009

The Evolution Of Eammon

video
From day 1 it was a challenge.

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

video
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.

Monday, November 2, 2009

Rest



Try a new Sport or just enjoy the day.

Sunday, November 1, 2009

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.

Saturday, October 31, 2009

Trick or Treat!


Happy Halloween!


Four Rounds, each for time of:

800 Meter Run

Rest as needed

Post times for each round to comments.

Friday, October 30, 2009

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.

Thursday, October 29, 2009

Rest


Will evaluation further enhance generations
to this?

Some theories on Human evaluation

Do you have any thoughts please post to comments.

Wednesday, October 28, 2009

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.

Tuesday, October 27, 2009

3-2-1 Go!


Wall Ball

4 rounds for time of:

Row 400m
21 Burpees
Run 800m

Post time to comments.

Monday, October 26, 2009

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.