Nov 4, 2010

FRIDAY 110510

On Nov. 5 2009 at 1:34 p.m., 12 soldiers and one civilian were killed and 43 others wounded in a shooting at Fort Hood. Four of the slain soldiers and 11 of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. Lumberjack '20' is a Hero WOD in their honor.

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 Squat Cleans (115lbs)
Run 400m


Phil B said...

this will surely earn some chocolate milk. looking forward to some serious suffering tomorrow

Jen B said...

I agree. I'm hitting this around 1300. Is anyone else available then??

Dave said...
This comment has been removed by the author.
Dave said...

Will be hitting this about 1600 with 2 or 3 others from my sg due to class schedule. If done early, will be hitting it earlier. 1300 probably won't happen, though.

james said...

28.11 rxed

Shout out to Phil B and George for shaking hands with pukie

Phil B said...

25:09. scaled DL's to 225. had to use 115 and 95 for cleans due to availability.

Great group workout this morning. Lots of good suffering going on.

"Greater love has no one than this, that he lay down his life for his friends."john15:13.

Phil B said...

by the way, james, that's twice this week that pukie and i have hung out, and it's only the first week of November! thanks!

George said...

30:58 with pukie
255 for Deadlift
95 on OHS (personal best for reps at that weight)
squat cleans were more like power cleans

great work with everyone this morning. a large group always helps on a tough WOD like this

james said...

well Phil maybe if you didn't gulp down your chocolate milk so fast this wouldn't happen

Agree totally about the big group - is there anything cooler than a big herd of barbells like we had this morning

(Neal - Jumbucks come in mobs - not herds by the way)

craigrr said...

28:28 as Rxd; I kept Neal in my 'sights' and that pulled me for the last three exercises and 400s - thanks; great group this morning

Shout out to Laura M. who joined the IMCF morning group this week; she is a great lesson in checking the ego at the door and pursuing fitness for the sake of getting better; very motivating

Jen B said...

Killer WOD. My oh my. I scaled DL to 165, KBS to 16 kg, used a band for pullups, and 45# for OHS and cleans.
I think this is a tough piece of programming not only because it's a chipper, but heavy DLs slow you down right out of the blocks. And is it just me, or did 400m feel awfully long the last 3-4 times??!!

Neal said...

28:27. Scaled OHS to 95# cause it's like my biggest goat ever. Rob and James, thanks for the push. Awesome WOD and turnout this morning. Again, not about the numbers, but I love sharing the "suck" together, especially on Hero WODs. Thanks for coming out.

Btw, big thanks to Dave for the row clinic yesterday...that was money.

James, I think you're probably my favorite Australian CrossFitter here at Ft. Leavenworth. Jumbucks rule!

Dave said...

32:20 for me, Rxd. (Well, Rxd as per the Lumberjack CrossFit site...they Rx 45# Dumbbells (1 ea side) for the Squat Clean...not sure if "harder," but sure felt that way)

That and OHS really killed my time. Need to work on muscular endurance (vice strength) overall.

Chasing the wiley Singaporean (my exchange student) helped...he got 29:47, scaling all weighted exercises. (Dude's only like 145.)

Wilson (the Marine) was also doing it same time and got sub-25:00 Rxd. Dude's an animal.

Didn't quite meet Pukie, but did hang for a short while with his cousin, Dry Heave the Court Jester.

Great job, everyone.

easterlr said...

This is the KSU ROTC cadet who came down for Fight Gone Bad 5. I follow you guys' WODs some days, today being one of them.


Scaled DL to 205
Scaled dumbbell squat cleans to 35lbs each hand.

Lumberjack 20 always rocks my world. Great way to end off a week of nothing but Hero WODs out here at KSU!

james said...

Hey ryan - good to hear from you - will you be there on the 20th ?

easterlr said...

Unfortunately, no, I won't be. I had planned a trip to Colorado since we have the entire week off for Thanksgiving, and I'll be leaving the Friday before you all come down to give that fundamentals class.

Hoys said...

29:01 scaled deadlift to 225, ohs to 65 due to problems on 95lbs. should have warmed up more on ohs....

great showing.