Saturday, December 5, 2009

Saturday 12/05/09

We know this is supposed to be a rest day, but this HERO WOD has been set for today.


"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
Post time to comments.

Copied from the main site:

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 toLumberjack 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


Neil said...

Saw a whole list of names and times of those that already completed this on the white board yesterday. I snapped a photo of it to post here to show times, and will post it after I do mine.

Neil said...

I scaled to only 75# on the OHS and still felt very unstable. Did them in 4 sets of 5. Everything else was as Rx'd.

Forgot to start the clock before the Deadlifts, but from when I started the first run on the Ipod and when I ended the last run (I think Post used the Wall clock for the stopping time) was under 34 minutes. Deadlifts were done relatively quickly and were 2 sets of 10 with a quick pause in there...Sure felt faster than 34 minutes!

Was DYING on the DB Squat Cleans! I bet they took longer than anything else...LOL.

My runs were a little long, with the total mileage on the Ipod saying 1.98 miles when it should have been 1.75. Total time on the runs alone was 15:15. My runs were out the Side Door of the Gym on the Hanger 7 side to the Chapel sign and back. So we now know this is a tad further than 400m.

Post, thanks for being there to motivate me in the end. I was slowing down pretty good...LOL.

I thought I had taken a photo of the times on the white board to post up, but I guess I never saved it or something.