November 30, 2010

Crossfit WOD:

Tabata weighted strict pull-up, 20 pound weighted vest
Rest 1 minute
Tabata weighted squat on upside down bosu ball, holding 45 pound plate
Rest 1 minute
Tabata ring dips
Rest 1 minute
Tabata Deadlift, 165 pound barbell

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.

Scores:
Pullups - 6,4,3,3,2,2,2,2
Squat - 10,10,6,6,6,4,8,6
Dips - 7,7,4,4,4,3,2,2
Deadlift - 9,7,6,5,5,5,5,6
Total - 2+4+2+5=13

November 29, 2010

Crossfit WOD:

Run 10k in 53:52

November 28, 2010

Crossfit WOD:

Strength:

Power Snatch 7-7-7-7 (95, 115, 120, 120)

Metcon:

"Diane"

21-15-9 reps of:
225 pound Deadlift
115 pound push press (substituted for hand-stand pushups)

Time: 9:47

November 27, 2010

Crossfit WOD:

1 mile run with 20lb weighted vest: 9:00

then

"Helen"

Three rounds for time:
Run 400 meters
21 sumo deadlift high pulls (65lbs) (instead of 1 1/2 pood Kettlebell X 21 swings)
12 Pull-ups

Time: 11:18

November 26, 2010

Crossfit WOD:

2 mile run in 16:52

then

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Time: 9:40

November 25, 2010

Crossfit WOD

10k run (Turkey Chase) in 59:21

November 24, 2010

Crossfit WOD:

Push press 3-3-3-3-3-3-3-3-3:

135-140-145-150-155-160-165-170-175

November 23, 2010

Crossfit WOD:

"Collin"

Six rounds for time of:
Carry 50 pound sandbag 400 meters
95 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Time: 37:22

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

November 22, 2010

Crossfit WOD:

Strength:

Back squat 3-3-3-3 (225, 235, 240, 245)

Metcon:

Seven rounds for time of:
5 100lb push press (substituted for Handstand push-ups)
185 pound Deadlift, 10 reps
10 110lb pulldowns (substituted for Chest to bar pull-ups)
40 jump ropes (substituted for 20 Double-unders)

Time: 17:49

November 20,2010

Surfed at O-deck rapid, third wave, level was 3.4ish, boat: Frankenstein

November 19, 2010

Crossfit WOD:

Strength:

Bench press 5-5-5-5-5 (185-185-195-195-200)

Metcon:

"Annie"

50-40-30-20-20

double-unders (substituted 2x regular jumps)
sit-ups

Time: 12:15

Afternoon: surfed O deck rapid in slalom boat with Mike and Drew

November 18, 2010

Crossfit WOD:

Hang Power Clean 3-3-3-3-3-3-3 (135-145-150-155-160(PR)-165(PR)-135)

November 17, 2010

Crossfit WOD:

20 min Tabata (20 seconds of work followed by 10 second of rest, then moving to the next exercise):
Handstand hold (against wall)
Squat hold
Lying on back, Legs 6 inches above ground hold
Pullup hold (looking above bar)

(10 rounds)

November 16, 2010

Crossfit WOD:

Strength:

Hang power snatch 1-1-1-1-1-1-1 (115-125-135-140-145-150-155)





Metcon:
“Daniel”

for time: 19:03

50 pull-downs
400 meter run
21 thrusters 85lbs
800 meter run
21 thrusters 85lbs
400 meter run
50 pull-downs

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

November 15, 2010

Crossfit WOD:

1 mile run for warmup

then:

12 min AMRAP
1/4 mile run
5 deadlifts (295lbs)

Completed 4 rounds plus 0.7 mile in the 12 minutes.
Completed 5 full rounds in 13:46

November 14, 2010

5 laps of Dickerson whitewater course

November 13, 2010

Crossfit WOD:

"Blake"

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups (substituted 95lb push press)

Time: 23:21

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

November 12, 2010

Crossfit WOD:

Strength:

Bench press 1-1-1-1-1-1-1 (185-205-225-245(PR)-255(PR)-245-225)

Metcon:

"Nancy"

5 rounds for time of:
400 meter run
75 pound Overhead squat, 15 reps

Time: 16:12

5 min rest then:

5 min AMRAP of situps: 116 reps

November 11, 2010

Morning: Attainment from Anglers to Portage

Afternoon: 4 mile run (no major knee pains or problems; felt good the next day)

November 10, 2010

Crossfit WOD:

Strength:

Overhead squat (1 rep max): 115-120-125-130-135(PR)-140(PR)

Front Squat (1 rep max): 145-165-175(PR)-195(PR)-205(PR)-225(PR)

Back squat (1 rep max): 245-265-275(PR)-285(PR)-295(PR)-300(PR)

Metcon:

3 rounds in 11:14:
30 kettlebell swings (1.5 pood)
25 wall balls (18 lbs)
20 pushups

November 9, 2010

Crossfit WOD:

Strength:

Power clean 5x5 (135, 155, 165, 155, 155)

Metcon:

12 min AMRAP:

35lb dumbbell thrusters, 9 reps
15 foot Rope climb (substituted 15 rope pull downs at 90lbs instead)

completed 8 rounds plus 5 thrusters

then 5 min rest followed by:

5 min AMRAP 24" box jumps: completed 87 reps

November 8, 2010

Crossfit WOD:

"Lumberjack 20"

20 Deadlifts (225lbs)
Run 400m
20 KB swings (55 lbs)
Run 400m
20 Overhead Squats (95 lbs)
Run 400m
20 Burpees
Run 400m
20 Pulldowns (120 lbs)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Time: 30:59

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He 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.

November 7, 2010

Attainment from Angler's to Portage

November 6, 2010

Run 3.1 miles in 28:25

November 5, 2010

Still sore from Wednesday's workout.

Re-injured pulled muscle in left shoulder blade from October 15.

November 3, 2010

Crossfit WOD:

Strength:

Back squat 5x5 (185, 225, 225, 235, 235)

Metcon:

21-15-9
Deadlift 225lbs
Overhead squat 95lbs
Time: 9:53

November 2, 2010

Crossfit WOD:

Strength:

5x5 bench 185, 195, 195, 195, 185

Metcon:

20 min AMRAP
10 wall ball shots (18lb ball)
10 situps
10 back extensions

Completed 15 rounds plus 10 wall balls and 6 situps

November 1, 2010

Crossfit WOD:

5 rounds in 15:05:

15 clean and jerk, 95lbs
15 box jumps, 24 inch box

October 31, 2010

Crossfit WOD:

Run 5k in 31:48 (longest run since January 2010!)