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.