CF Bogota will be joining in to honor those lost. RIP.

I look forward to this!! Six days in a row. 3-2-1 GO!

HAHAHA YAAAAAY! My legs already HATE me.

Did this today (Dec 4), will be at all conference all day Saturday.
29:53 Those last 400s got me.

CrossFit Moncton will be participating!

Ready to do this tomorrow morning and raise some money with my gym

What a horror. My heart breaks for those families.

7 400ms WTF

as rx'ed
m 35 185 bw
preemptive wod done today
26:15

ahhhhhhh!

Serious question here, are the WOD's suppose to be done without rest between sets? Well basically without rest at all? I know its posted for time but does anyone rest at all or do they just keep moving until they are done? My endurance sucks

Lets give it every thing we got- for those who HAVE given everything they had.
Thank you.

How do you look forward to this and find it fun? Craziness!!

CrossFit Thousand Oaks is supporting this 100%.

We do this to honor those affected by the events at Fort Hood and to honor all those who offer their service.

35yo, 185 bw m
as rx'ed
26:15

Oh, my, god...

GET SOME NOW

This community continues to impress me. When I originally wrote my blog piece(http://zfitblog.wordpress.com) 2 days ago on supporting the families of Fort Hood, the donations were sitting at approximately 13,800.

Right now, that number is at 23,150. I am so proud of the men and women that make up this community. I don't think that my post had much effect on this outcome, but instead, I think it was simply the amazing sense of dedication that this community has to supporting our military.

As a U.S. Marine, I say thank you all very much for continuing to support us. With the constant barrage of anti-military, anti-war coverage on the news, it is oftentimes degrading to our mission and morale. I want you to know that whenever I am told thank you for my service, I always say thank you right back. I say thank you for taking the time out of your day to tell me that. Thank you for supporting what we do. That's all we can ask for, and it is very much appreciated.

The wounds of Fort Hood that have hit the families of the victims will take many years to heal, but if the generosity demonstrated by all of you in this community make just a tiny bit of difference, then it is all worth it.

God bless all the families, soldiers, and civilians of Fort Hood, especially those brave souls who are no longer with us. Your sacrifice for our country will not be forgotten.

Regards,

Ready to do this tomorrow with my fellow Crossfitters at Crossfit Sonoma County!

CrossFit Knoxville will be hosting this WOD tomorrow at 10am. 9355 Kingston Pike, Knoxville, TN. Come and join us if you are in the Knoxville area! 856-356-9000.

Rest in Peace, Lumberjack Crossfit.

To the Everlasting Glory of the Infantry! 3... 2... 1... GO!

Now I see why we didn't do anything today..! xD. Let's do it!! it's just 2800meters.!

Rest in peace, fellow soldiers.

I pray that enough is donated to this cause. The families have enough to cope with outside of money.

Motor City CrossFit will be participating in the morning.

I know down in Georgia we will be doing this for those who serve and served. Lets Rock and Roll.

One of our guys was wounded in the attack. I just thank God that I finished the SRP process at 1730 the night prior. I pledge to give a balls out effort tomorrow with the utmost respect to those wounded and killed and letting out the vile hatred I have for that SOB.

CrossFit CLE will honor and support our troops tomorrow. In strength. God bless.

at first glance I thought to myself pff forget this WoD ill pick something else to do. Then I read the link at the bottom and have been moved by just how deep the the community of crossfit and law enforcement is over this message board and around the nation. That is why I will be doing this WoD tmw. god bless their family, and America

THE BOYS IN 1/1CD AT TAJI WILL HONOR OUR FALLEN COMRADES

3-2-1 GO

IRONHORSE! TEAM FIRST!

OOOUUUCCCHHHH!!!!

Rest in peace, fellow crossfiters...Crossfit Northern Kentuky will be participating tomorrow...God bless all the crossfiters that will be doing this tomorrow!!!

Rest in peace, fellow crossfiters...Crossfit Northern Kentuky will be participating tomorrow...God bless all the crossfiters that will be doing this tomorrow!!!

Loooking forward to this one tomorrow.

God Bless the families and keep them, may he cause his face to shine upon them.

Rain or shine I'll definitely be doing this one in respect of those lost in the Ft. Hood community. It's the least we can all do in their honor.

CrossFit Epic in Iowa City will be hosting the Lumberjack 20 at 10am. Please stop by or join us as we honor those who have paid the ultimate for our freedom.

will be on board for this tomorrow - will have to sub 500m rows for the runs due to knees, but will go as hard as I can.

RIP to the Ft. Hood and to all who have sacrificed so that my family and I can sleep safely tonight.

Its great for all the people to support this, but please go to the website and give for the children of the families that were affected during the shooting here. If you only give 20 bucks for the lumberjack 20 it can help changes a childs life who will no longer have a mom or dad

Dave Taylor
CCF-FH

CrossFit Timoro will be participating tomorrow morning. RIP

29 yof bw 130
I did this a few days ago. 35:02
As my coach says " We are here, they are not so go hard!"

Bless the troops, ill be doing this WOD for them and their families, i only wish there was more icould do. RIP.

M/17/5'11"/172

The Lumberjacks introduced us to CrossFit and we'll be there. Brave Rifles!

Question:
This is my first week - I've been watching the vids and reading the faq obsessively, but can't seem to find DB Squat Clean. What is that? Is it the same as Power Cleans but with DBs and going into a full squat during the clean? Sorry if that's a dumb question for the forum - but I appreciate any advice anyone can give.

(And sh#*t I thought tomorrow was a rest day! Well, better wash my workout clothes, which are nice and ripe after today's WOD.)

I'm a soldier of the Lumberjack Family and participating on the events tomorrow.. Giving all I got for my co-workers who lost their lives and were wounded on Nov. 5. They would always be remembered in my heart. Build and Fight warriors you guys would never be forgotten.

I will be participating bum shoulder and all. I'll have to sub some of he exercises but I'm looking forward to it. RIP.

My post is being "approved by the blog owner," whatever that means. Anyway, I'm a newby and can't find a vid or explanation for the DB squat clean. Is that the simply the same as a Power Clean with dumbells and you go into a full squat with the clean? Thanks in advance for any advice on this.

Me&MsTerri will be gettin at this one in the garage tomorrow. All set up and ready to go. Praying for the loved ones left behind. RIP

I look forward to this. My thoughts and prayers to the Lumberjack community.

Donated already and participating with CF Coastal in Wilmington, NC.

God Bless my fellow service members and their families.

Semper Fidelis,
+SJ

I have a couple friends coming over to do this tomorrow morning. They have never done CrossFit, but they want to help in any way that they can. RIP soldiers. Our prayers are with you and your families.

CrossFit Huntsville, AL is hosting a lumberjack event tomorrow at 10:00am at the warehouse. There will be prizes awarded to the top competitors....but entry fee is suggested.

Thinking of the families and kids that lost their wives, husbands, mommies, and daddies.......

If you can't compete at least make a donation to the cause!

I'll be doing this with some friends here in Melbourne.

This community continues to impress me. When I originally wrote my blog piece 2 days ago on supporting the families of Fort Hood, the donations were sitting at approximately 13,800.

Right now, that number is at 23,150. I am so proud of the men and women that make up this community. I don't think that my post had much effect on this outcome, but instead, I think it was simply the amazing sense of dedication that this community has to supporting our military.

As a U.S. Marine, I say thank you all very much for continuing to support us. With the constant barrage of anti-military, anti-war coverage on the news, it is oftentimes degrading to our mission and morale. I want you to know that whenever I am told thank you for my service, I always say thank you right back. I say thank you for taking the time out of your day to tell me that. Thank you for supporting what we do. That's all we can ask for, and it is very much appreciated.

The wounds of Fort Hood that have hit the families of the victims will take many years to heal, but if the generosity demonstrated by all of you in this community make just a tiny bit of difference, then it is all worth it.

God bless all the families, soldiers, and civilians of Fort Hood, especially those brave souls who are no longer with us. Your sacrifice for our country will not be forgotten.

Regards,

No rest for the weary. I'll have to do some scaling, but I'll be hitting this as hard as I can for the Heroes.

Tomorrow is the day we honor our fellow CrossFitters and Soldiers who were murdered by a bastard, coward, terrorist. Come out and join us for this WOD, do it with us, cheer us on, make a donation but come out and show your support.

Let's send a big F U to Nidal Hasan tomorrow that he can hear from his hospital bed at BAMC; let's show him that he, like all terrorists, was unsuccessful in breaking our resolve and all the cowardly act did was make our community even stronger.

Crofton CF will be hosting this wod tomorrow at 1200. If anyone is in the area and is looking for a CF box to show your solidarity, stop by. We are a new affiliate located in Crofton MD at 2134 Espey Court, Suite 18 Crofton, MD 21114 -(301) 602-9634. If you cannot make it, please take the time to reflect and offer thoughts and prayers for those who died that tragic day.

Isnt it 3 on 1 off? Is this an exception to this rule? Sorry Im a newbie :(

8 guys from MDSU-1 Hawaii represented.

20:44 As Rx'd

I should be on a rest day tomorrow too, but this is special. CFWS is in too

m/20/6'1"/170

37:59, as rx'd.

OHSquats and DB Squat Cleans were not quite all the way down, due to a lingering knee issue...they were still to 90 degrees.

Jeff, this is a memorial wod, and as such, does not hold true to the 3-on, 1-off routine. I have been CF'ing for over a year now, and as far as I can remember this is the first time I have seen anything OTHER than the 3-1 split. I may be wrong, but I assume there will be a day off on Sunday, and then we'll be back on the normal schedule. Stick with it!

I have never had the pleasure to meet the people who lost their lives but I find myself feeling as if I lost a brother. My heart goes out to all that had their live changed by this tragic happening Rest well my friends for tomorrow we will bring the pain with this workout.

You will not be forgotten

Myself and my 4 fellow xfitters @ the newly est. boat barn gym (Thirdcoast Barbell Club - Ingleside, TX) will give all we've got. Hope to one day get certified and help many more people become who they were meant to be.

Our love and respect, goes out to all the families in our country sacrificing, so that we can live the way we do. God Bless you all.

In Strength

What makes a psychotic/manic A-WOL solider a terrorist?

Does his surname make him a terrorist? Is it his action? Is it his religion?

Please dont confuse my question with a lack of patriotism or a condoning of what he did.

In today's society terrorist are normally assosciated with a cause or movement which insights anarchy/terror within a popuplation.
I'd just be interested to understand the qualifier to make the statement and probably strike emotions of anger.hatred.retribution in this community?

This one hits especially close to home as one of the fallen was a local. CrossFit Will County will do this in the AM.

#39

You tube is your friend. Look there.

Hold on... the 3 days on - 1 day off means Sat is a rest day. 3/1 has been so for the 2yrs I've been tracking. Comments #50 & #52 know got it right. #50 is even a newbie and knows the drill!

Although I do love my Sat WoDs. Best day ever.

#57, the fact that Nidal Hasan used the phrase 'allahu ahkbar' before he opened fire, the fact that that he gave away his possessions before he committed this heinous act, and the fact that he didn't chose the constitution of the United States over radical islam is what made him a terrorist.

CrossFit Community - your generosity and genuine concern for our nation's warriors leave me speechless. Your comments and support are uplifting and I can say without reservation that my Soldiers are gaining strength from your actions. What you are doing today will sustain the LUMBERJACKs as we close on our last 30 days before we deploy to Afghanistan. Thanks for your support!

Build and Fight!
LUMBERJACK 6

I will be doing this WOD in about an hour in Kuwait to honor those Soldiers who have fallen and help thier families.

This is going to be gnarly.

Godspeed, fellow servicemen and dedicated CrossFit brethren. The blood and sweat I will shed during this WOD is but an inkling in the magnitude of your sacrifice.

Crossfitters unite around our own. So tragic. Honor will be thousands at funerals and by tens of thousands through this workout. Do it right.

#57 confused, what happened at Ft Hood IS exactly what "terrorism" is. You said it yourself, "a cause or movement which insights anarchy/terror within a population". when someone within the military chooses to kill fellow soldiers in the name of Allah or his religion, how much worst can terrorism get? to think someone standing next to you on the battlefield could turn on you? seriously, that IS terrorism. If our military became infiltrated with more muslims that would prefer to kill Americans rather than serve their country, now that's pretty scary to me. wake up, it's naive people like you that put our country at increasing risk to terrorism. we're too kind to screen someone with a suspicious name at the airport, don't want to offend anyone. I'd rather offend someone than see a bunch of innocent people die. I'm calling it what it is, terrorism. Thank you to all who serve and have served. I for one, greatly appreciate my freedoms. The presence of the military community is one of the great things about the crossfit community.

We will be hosting this today as well out in Iraq at 1200/ 1700/ 1800/ 1900/ and 2000 at the CrossFit Slayer facility. If anyone sees this and wishes to join us, they are more than welcome. It is a crappy day here in Baghdad, but no matter what the weather turns to, we are going to hit this WOD as hard as possible.

It is about time someone openly referred to that monster as a terrorist. I have never been more impressed by you guys. Thank you.

Just as Sgt. John M. Russell killed 5 fellow soldiers in Iraq, Hassan's action is terror. But is it terrorism as we have come to know it? Is it an act of one man or a group intent on spreading terror, or was it an act of a mentally ill person? We may never know but those who died were heroes for defending us and all of America, and are too Muslims serving in the armed forces. And Jews. And Lutherans. And Catholics. And Atheists.

could someone please clarify what exactly the DB squat clean consists of? i checked exercises and demos but didnt find what i was lookin for... thanks.

Been away from Crossfit for a while, been on a militaryathlete.com kick and rucking/running a lot to get ready for the Army. But I will be doing this HERO WOD tomorrow (and donating) on what was going to be a rest day. RIP heroes.

CF Base in Canberra, Australia joined in on this one today.
Thoughts go out to the soldiers family and friends!

37.03min (went with 70% of Rx loads other than OHS - dodgy wrist couldnt handle it)
Tough WOD!!

This act while inhumane and disturbing as well as ungodly in all its aspects is not terrorism! It was the act of an individual, a misguided, deluded, sick individual. If we refer to it as terrorism and huddle together in a group pointing our fingers outwards at people who are different, or have differing beliefs, he will have accomplished his agenda-dividing us! I am not going to give him the pleasure of knowing that no matter where his soul burns for eternity!

Now on to this WOD...Whup it!

The WOD looks and will feel intence but its well worth it. I know I will be going at it hard here in Kandahar, Afghanistan.

RIP to my brothers in arms. The crew at COP Baghdadi will bust it out in honor of your sacrifice.

And a special "Burn in Hell" to the murderous terrorist POS Hasan. Even Allah hates a traitor.

Semper Fi

26/M/185, as rx'd 26:00
Did it hard in Bagram for our brothers in arms. RIP.

As rx'd

28.52

I am so proud to part of CrossFit Centurion here at Fort Hood. We have awesome trainers and athletes....Thank you all affiliates for participating in this WOD over the globe...and Special thanks to all the affiliates who will be joining us at our home box....in approx 5 hours...3-2-1 GO!!!
Extra Special thanks to the CrossFitters who made this happen, what an awesome idea Mel. :) Thank you Don and the rest of the trainers for building a community of friendship,health, and prosperity here in Fort Hood. You are all family to me.

Lets do this guys!!! Good luck to all, it is going to super SUCK for me but it is worth the pain, I hate running 400m between exercises....and RIP and Love to our fallen Heros....
Leslie

31:11

(caveat: due to shoulder problems I substituted front squats for the overhead squats...otherwise as Rx'd)

We did this workout today not because we had to... but because we could.

CROSSFIT SLAYER!!!

Camp Slayer, Victory Base Complex, Baghdad, Iraq

Scaled DL to 205, KB Swings to 1 pood, and Overhead Squats to 95, but all else as rxd. Overall a great WOD to remember the guys with.
In a traditional gym so a little running around to make all the stations happen, but still pulled a 32:06. RIP to the soldiers and to the wounded and families much support from here in Baghdad. Many Xfitters here will be on this for you. Good luck to all who have yet to do this today.

As rx'd.

34.30

RIP.

TM - 223
(M/24/168lbs - 5'7") Krak
As Rx'd 24:31

**Feeling the effects of a hard night of drinking; if fresh I could have went harder... should have went harder

Calling this guy a terrorist is ridiculous when he was clearly just a lone psycho. But this WOD must be rawked!

Help!
Several of us newbies have posted the question about DB squat cleans. We can't find anything in the faq or demos/vids. I want to do the workout properly today, so if anyone can clarify what the DB squat clean consists of that would be great. Thanks!

Did the lumberjack yesterday thinking I could rest today. (35:56 - Subbed 225 DLs, 85 OHS, 35 DBSC) Instead, I did yesterday's workout today (8:15 - Subbed 100 Sumo-dead lifts, 35lb decline sit-ups) Lumberjack was awesome, good luck all. Looking forward to a rest day tomorrow..?..

In honor of our CF heroes…

F/41/5'6/160
36:21
Deadlift 185
KB 60
Overhead 75
DB squat 30 ea

CrossFit Delray Beach will be doing this WOD today in honor of the Ft Hood victims and their families. Thoughts and prayers to the Lumberjack Community.

Nampa Fire station 1 will be doing the wod in remebrance for those lost. Thank you to all those serving in harms way.

For the questions on db squat cleans, go to youtube. Search "dumbbell squat clean" -- the first result is Andy Petranek doing one.

I did this one on Wednesday, but still feeling the affects this morning. So, today is my rest day.

F/35/125/5'2"

LUMBERJACK 20
TIME: 35:55

20 Deadlifts (105lbs) /Row 400m

20 KB swings (25#) /Row 400m

20 Overhead Squats (35#lbs) /Row 400m

20 Burpees /Row 400m

20 Pullups (blue band assistance) /Row 400m

20 Box jumps (24") /Row 400m

20 Squat Cleans (55lbs) /Row 400m

26.44 mins

I will be making a donation later today. I am sure that there is not a deadline for it.

I am currently in South Haven, MI and do not have access to a crossfit gym. Did the workout in the local gym.

I went through the workout at a good pace and finished under 35 minutes almost fully as RX'd. I would have to say that this is a tremendous workout. BTW - 303 lbs, 72 inches tall, 33 (almost 34) years old. Main substitution - 500 m row for running. Ipod set to random - got Metallica, "And Justice for all" for first song..."Judas Kiss" for last one. Somewhat fitting.

If your endurance stinks, it will get better. Keep on working out.

Furthermore, REALLY pay attention to the nutrition. I have noticed remarkable differences in my recovery time and work capacity by changing the diet.

THANK YOU CROSSFIT!

May the spirit of the universe welcome the fallen and see that justice is done.

M/19/160/70

Lumberjack 20 as rx'd

23:07

My contention is he is a terrorist. He corresponded with a know enemy of the Unites States. He succumbed to the enemy’s propaganda and embraced it. He was not a lone psycho, he was in individual agent, executing our enemy’s tactics in our midst. He had a long history of espousing ever more radical beliefs. Just because he was born here in the US and acted on his own does not mean he was not a terrorist. If he had built a bomb and strapped it to himself and gone out to a Wal Mart on Black Friday and blown himself up; would he be a terrorist then? He chose different methods and different targets but don’t let that confuse you. His act was one bred of radical Islam and an embracing of our enemy’s ideology.

Thank you to everyone supporting us by doing this WOD and donating!! God bless you all!!

Rx'd 27:50

we did this today at both our morning classes to show our support from Northern Ireland...

As a Ex Air Force Honor Guard member this workout holds close to my heart. 2 medics from Langley will be doing this in the base gym . I welcome the funny looks from other gym members as we kill ourselfs , lifting crazy weight in non conventional ways and running low 5 min miles... Bring it!!!

CROSSFITTERS, having experienced first hand doing thousands of funerals in hollowed ground Arlington Cemetery when the family sees how much we support them it makes them feel as if their families legacy will live on for ever.

For the families/friends @ Ft. Hood

Lumberjack 20
modified slightly
225 DLs/400m run
50# KB swings/400m run
95# OHS/400m run
Burpees to 1foot target/400m run
Pullups c2b/400m run
24" box jump/400m run
db squat clean w/25# dbs and a 20# vest

32:38

My 5 year old took up the challenge after me. She did 5 reps of each with a broom stick and or 3# db plus 100 foot runs. Her time 5:40. Laughing the whole time and then pretending to wipe the sweat off her head like I do.

The step teenager came downstairs to see what all the fun was about but I couldn't get her to bite.

Thanks to those who have served and continue to serve this country. RIP to those who lost their lives at Ft. Hood and hopefully this memorial workout and the donations made by this community can be a starting point for their families to understand how appreciative we all are.

155 dead (unbroken), 55 lb. kettle swings, 45 oh squats, 25 lb. dummbell ea. squat cleans

32:57
Tough tough wod

Did this one yesterday as I am traveling today. 25:40 as rx. In honor of those who could not be here. Fantastic tribute. I love this community.

36.25 - At gym with tm at 8-8.5. Short walk to stations.DL broke at 8,KB's at 12,OHS at 10,db cln's terrible. 3:55,1:21,2:49,1:20,1:01,:56,5:18.

bw 170

subbed deads
195x5
240x5
290x5

COLD morning in Austin today...my sinuses in my nose kept freezing

155lb DLs x 10, & 135lb DLs x 10
(went lighter after 10 b/c back was not feeling good, have had some pulls in my back lately, didn't want to take the chance of re-injury)
400m Run outside in COLD
20 KB Swings w/30lb dumbell
400m Run outside in COLD
OOPS! I accidentally skipped the squats...really it was an accident.
20 burpees
400m Run outside in COLD
20 Pull-ups (chest to bar, kipping)
400m Run outside in COLD
20 Box Jumps to about 18"
400m Run outside in COLD
20 DB Squat Cleans w/20lbs (1st time doing these)
400m Run outside in COLD

Time: 31:45

Could have pushed myself more, but I kept getting side aches. Hadn't been able to work out since Tuesday. I'll make up for it tomorrow by pushing myself so I fall over at the end!

M/38/59/201

as rx'd 37:27 except 400m on a treadmill and 70lb db for kb.

This kicked my ass!

Regardless of what you call him, Hassan needs to face the firing squat, sooner than later. This era of pc has got to end before we destroy our country from within. Sometimes we are our own worst enemies. Wake up sleeping giant.

In Strength

subbed 135# front squats for overheads
35# db snatches instead of 45# squat cleans
finished around 35:00

34:57

Scaled deadlifts to 225#
Scaled OHS to 95#
Slightly scaled dumbbell cleans to 40#

RIP brothers.

For all those at Ft. Hood

Lumberjack 20 as Rx'd---24:36
scaled the DB Sqt Clns up to 50 because I didnt have 45's. Completed it North Macon Crossfit in Macon, GA

M/20/158 lbs

M/24/5'9"/175

As Rx'd

35:25

R.I.P. Blessed Soldiers

M/44/76 kg
46:30 as rx'f
RIP

34:57

Scaled deadlifts to 225#
Scaled OHS to 95#
Slightly scaled dumbbell cleans to 40#

RIP brothers.

20 Deadlifts (275lbs)
Run 400m
20 KB swings (53#)
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 (40lbs each)
Run 400m
28:28

I am getting ready for this WOD at CrossFit East Sac this morning, and can't wait! Donate what you can, can't think of a much worthier cause than this. CF Lumberjack, I will be donating my money and suffering to you today.

M/40/180
33:26

30:43 as Rx'd

M/40/148/5'8"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (53#)
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 (40lbs each)
Run 400m

Subbed 500m rows for every 400m run
Scaled Deadlifts to 185#
Scaled KB Swings to 60# dumbbell
Subbed 24# box jumps to 40 DoubleUnders

39:05 with lots of transit time. That's going to require advil and the roller later today.

Out of curiosity, is this the first time CFHQ has posted workouts four days in a row???

Only sub was single 2 pood kettlebell squat cleans in place of the dumbbell squat cleans.

30:58

Great showing by CrossFit Cambridge today! Very proud for all of you completing this workout in honour of fellow fallen CrossFitters.

36.59
my mods:
1.5 pood kb instead of 2 pood (its all we have)
OHS to about 75-80% r.o.m.
everything else as rxed

As RX'd 23:54. RIP

about 30 min as rx'd. Honored to do this one! Now it's time to make a donation, hopefully everyone will.

23:00 Rx'd..my running sucks RIP

women's weights:

DL- 185
kbs- 24kg
ohs- 80#
burpees- from toes
pull ups- chest to bar
box jumps-24"
db sq clean- 30# each

27:15

the run at Cfla is more like 420m.

this was a great workout to honor the fallen at Ft. Hood and the lumberjack 20.

m/47/6'3/218

45:25
DL = 225
KBS = 35 lb
OHS = 65 lb
db clean = 35 lb each

soaking wet when finished.

M/44/6'0"/175
A lot of time wasted changing weights around. Only one bar avaialble and had to change for Dumbbell swings as well.
DL- 245/185lbs 10 of each
kbs- 73lbs
ohs- 65lbs
burpees-
pull ups-
box jumps-@24"
sq clean- 75lbs
rowing instead of running 500m per round
33:51

20 Deadlifts (155lbs) /Bike sprint 2min

20 KB swings (50#) /Bike sprint 2min

20 Burpees /Bike sprint 2min

20 Pullups /Bike sprint 2min

20 Box jumps (24") /Bike sprint 2min

20 Squat Cleans (45lbs)last 10 sets of 5 /Bike sprint 2min
23:41

48:01 - that was brutal

20 275# Deadlifts
400M Run
20 75# Kettlebell swings
400M Run
20 Overhead Squats 3@115#; 3@95#; 14@65
400M Run
20 Burpees
400M Run
20 Pull-ups 75# assist
400M Run
20 box jumps - 2' with squat at the top
400M Run
20 Dumbbell squat cleans, 45# each dumbbell
400M Run

33/m/165

did yesterdays wod as a warm up.

subbed 225DL, 55lbs DB swings, 80lbs ohs, 20" box jumps.

38:25

Say a prayer. be thankful. Love your loved ones. Make a change. Make your world a better place. Tomorrow could be one day too late. To those doing the crossfit Lumberjack 20 workout in memory of those from Fort Hood, choose to push through because the left behind have to. Choose to give all you have because all the left behind have is a memory. Give them a moment of silence and then 3, 2, 1 GO!!!

M/6'0"/195
Sub 500 meter row for Run
Sub 10 Windmills each 50 lbs for OHS
45:36

I did it with my 15 yr old son with lots of scaling for him and I. Proud he made it through.
time 59 min
DL 185 lb
KB swings 30 lb dumbell
Ovhd squats 45 lbs (trouble with proper form on these)
DB squats with ovhd press 35 lb dumbell

33:03

m/35/155

27:37 scaled DL 250lb and 40lb db squat cleans, other than that as rx'd....

265 Deadlifts
55 KB Swings

30.30

scaled Dls to 225, OHS to 105, squat cleans at 95, everything else as ordered.

time was 32:04 i believe, not bad. had a great time at my local gym it was so cool to meet other xfitters.

RIP soldiers, Nidal Hassan was a terrorist and a coward.

34/F/5'10"/161

Wow. I think it’s gonna take me all day to recover from that one…

Thank goodness one of my top firebreathers was in my heat…I was ahead of him at first, then he caught up to me at the pull-ups; by the final run we were neck and neck, so it kept me motivated and moving throughout the workout.

As Rx’d
191# DL
55# KB
80# OHS
30# DB Sq Clean

24:11

did anyone do Wednesday's workout?

Wednesday 091202
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

usually I keep up and do my part ... I can't hold myself up with 60lbs doing one handed pull-ups.

did anyone use wraps?

"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.

SCALES:
deads RX'd
KB RX'd
OHS RX'd
Pulups, BUrpees RX'd
Box jumps 27inches
DB cleand 40lbs(couldnt make up the weight )so I had to use our 40lbs DB's
RUNs were jumprope alternating feet 2min for each run( I have my 3yo son with me, so no run)

I had to rig up ''KB'' fron the dead lift weight and the OHS's I had to weight up after the KB.

GOD bliess the famillys of the soldiers at Fort Hood, GOD REST their souls.

So we have to fly to kuwait and hold a rifle during this wod?

m49/6'2"/190
I'm a little ashamed to say it, but I'm going to post anyway in case others are having problems. Over the past year, I've become incredibly injury-prone. I've been working out heavy since I was 15 - almost 35 years - but now, I'm going to have to start scaling back. In the past year, as I've tried to keep up with crossfit and some minor-league martial arts I've had a torn meniscus, torn rotator cuff, low back injury, as well as multiple pulled calves, and other minor injuries. It's really hard to get it through your thick skull that you're over the hill and it's time (not to give up) but to scale back. No more PRs likely. Anyone else have experience with how to deal with this?

As Rx'd womens weight
27:00

Had to scale some of the weights but glad to participate and sacrifice a rest day for the fallen. Regards to all the families.

34:55 50yr Male...20kg kettlebells and band.
this was my first offical CrossFit WOD in Bath England, with a great wee group of Crossfitters. Exactly what i expected it to feel like ..

This might be a dumb question, but since this is the 4th day on will tomorrow be a rest day? Crossfit Endurance has Tempo/TT on CF main site rest days, but this 4th day in a row has thrown off the schedule.

Any insight?

Subbed 95# for OHS, subbed rowing for running, otherwise as Rxd.

35:00

As Rx'd 29:40 and tired from last night's bike sprints. Again, please pray for one of my fellow soldiers, MAJ Randy Royer from Dothan, AL who was shot twice and is still recovering. Best regards fellow Crossfitters.

M/40/6'/205

Sub'd: 55# KB (don't have a 70)
Overhead Squats with 40# DB's

Everything else as Rx'd: 28:48

36:32 as Rx'd
Ran on elliptical at level 15

M/37/6'2"/207

31:17

Scaled: All Weights
Subbed: DB for KB and some Back Squats for Overhead Squats (Don't have the form down yet!)

20 Deadlifts (135lbs)
Run 400m
20 DB swings (35lbs)
Run 400m
5 Overhead Squats then 15 Back Squats (65lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chin to Bar)
Run 400m
20 Box jumps (20")
Run 400m
20 DB Squat Cleans (25lbs each)
Run 400m

We at Crossfit Montana did this WOD today to honor those in Fort Hood and Lumberjack CrossFit. Our thoughts and prayers are with you.

As rx'd: 29:07

Ref Comment 141
Bob,
I, and several of the guys in my community, have experienced the same issues. Given the competiive nature of our Teams, we are often our own worst enemies. In almost all instances, FORM was the culprit. As we strive to push Time and Weight, I see people (myself included)let our form slip. For the heavier lifts (presses, squats and deadlifts) this becomes a killer on older, overworked muscles and joints.
I spent over a year nursing an injured lower back, back to where I could return to the WOD's. During that time I spent a lot of effort trying to "rediscipline" myself back into proper form and technique. Today, I compete with only myself, and strive to acheive the levels of realistic progression that I have established for my own development. At 205 and almost 41, I know that I don't compete with the 150, 25 year olds. That's OK but, it took me a while to accept it. I'm still in better shape than ever, and constantly improving. I just have to do it at MY pace.
The journey begins within but, strive to dicipline yourself to drop some weight off, and work on Form. It will pay dividends in reduction of injury, and eventually, provide you with better, safer gains.
Good luck,
Kyle

M/63 (and feeling every day of it, after this WOD, but happy to participate)/197:
"Lumberjack 20" (Scaled)
20 Deadlifts (217lbs)
Run 400m
20 DB swings (35 lb)
Run 400m
20 Overhead Squats (72 lbs)
Run/ walk 400m
20 Burpees
Run/walk 400m
20 Pullups (Chest to Bar)
Run/walk 400m
20 Box jumps (24")
Run/Walk 400m
20 DB Squat Cleans (20 lbs each)
Run/walk 400m
47:38

m/23/165/5'10"

39:12
Subbed 115# OS with 95#. Killed me.

RIP to the fallen soldiers.

M/35/185lbs - time 28:41, the 400 m runs killed me, it was 32 degrees outside, but I loved the WOD>.

Did the WOD as RXd, the only scaled down was on the OH Squats, because of an AC seperation, I had to scale the weight down, but everything else was as Rxd.

I was honored to do the Lumberjack 20, My heart goes out to the families. Ft. Hood, was my first duty station in 1992.I served from 92 to 2002. So this was very tragic in deed. WE in deed do have damm terrorists in our Services, but the Most F#$%D up part is that the goverment WON'T admitted and are denying he being a terrorist.

Now my question is to everyone, How many more are there? Are we really safe in OUR OWN military bases? Is one of this crazy SOBs gonna go on a shooting spree in a military community and kill the family members of those who are gone overseas protecting them from terrorists? Are we prepared for this?

I do seriously ask every single service member around the world to keep there heads up and be aware of anyone who might be a terrorist. As the saying goes: If it sounds like a duck(muslim), walks like a duck(muslim praying), and looks like a duck(from arab descent) well guess what, it is a DUCK!!

Lets stay alert and stay alive out there guys, our service members are doing an awesome job regardless of what our goverment does, now lets watch out for each other since the GOVT is not watching out for us. Keep our families safe.

Rest In Peace - LumberJack 20: you will never be forgotten.

Rangers Lead the Way - Hooah!!!!

As RX'd with the Twin Freaks. I drove every rep and foot fall into the heart of that fuckstick Hasan, may he rot.

31:21

M/35/160

Subbed back squat for overhead squat (can't balance that much weight overhead for a squat)

61:28

I really wanted to finish in under an hour. I just didn't have it in me after the past few workouts.

as rx'd
31m/250lbs/6'2"
33:19

new to CF and haven't done OH squats before, so just did the bar and worked on form, otherwise as rx'd
37:30

Will be doing the Hero WOD tomorrow out here at Q-West Iraq to honor the fallen back home. My prayers go out the familys of those soldiers and the civilian. RIP

Bob (141)- I have to echo the Other Kyle- I'm a 63-yr-young retired green beanie, and it's tough to realize we're no longer unbreakable. Concentrate on form,work around your injuries until they get healed, and continue to march. If I tried to keep up with the super-studs in CF, I'd be in a box (and I don't mean gym!) :) Have fun with it, dude!

video too long for youtube, posted on vimeo:

1-arm Thruster / 1-arm PU WOD

22:09 as rx'd

http://www.vimeo.com/8001138

later,
b
m/33/5'8-1/2"/166

33:00.
Modified some of the weights otherwise as rx'd.
Hardest CF workout I have done yet. Thought about the soldiers and there families when I was doing burpees. My pain was nothing.

30:01
185# dl
75# oh
1.5 kb

The dude's not a terrorist since by definition terrorism is violence against civilians.

30:56 slightly less that Rx'd.

About 15 of us from Kandahar Crossfit participated.
US and Canadian, USA, USMC, and USN represented!

Hooya!

M/28/5'10"/174
26:06 rx'd except subbed 95# squat cleans for db squat cleans

35/M/72"/245

34:26

should have gone down a little further on the OH squats, and used a box to make the pull-ups jumping pull-ups; no other mods

US Army Chaplain, Fort Richardson, Alaska

Jake: The dude did kill civilians you idiot! Including an unborn baby and its mother!

Rest in peace worriors..... God bless our military!

Nidal Hasan can burn in the lake of fire!

Had to Sub 100lb Dumbbells for the Deadlift but otherwise Rx'd.

25:30

Yeah Jake---get your facts right before you write some dumb S#!%t like this...thanks Jim...

Jim: You are right, JIM - get your facts right and get on the right side of, before writting some dumb A$$ S#!*t....Thanks Jim..

Deadlift @205#
DB swings @70#
Tuck Pullups#
DB squat cleans @40#/DB's
OHS with 95#BB
All else RXed
RX'ed reps
43:30

M/23/175

31:23
205 Deadlift
75 overhead squat
35 DB clean squat

got some work to do to catch up to some of you guys!

M/23/175
31:23

205 Deadlift
75 Overhead squat
35 DB Clean Squat

F\26\5'5"\140
185# DL
1.5 pood KB
65# OHS
30# DB Sq Clean

35:38

m/30/6'3"/230
subbed 95# bar squat clean (no DBs)
39:45

M/30/208/72"

36:10 Only mod was 53lb kb
And 50s on the squat clean
Bobby - 38:25

Still recovering from a nasty cold. So scaled the workout down a bit.

20 Deadlifts (135lbs)
Run 400m
20 KB swings (25lbs)
Run 400m
20 Overhead Squats (45lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps
Run 400m
20 Bench Presses (135lbs)
Run 400m

Time: 36:45 minutes

M/26/71"/190
46:00

Scaling/mods:
70lb DB swings for KB swings
75 lb overhead squats
18 pullups
skipped squat cleans and final run.

38M/5'10"/170#

W/U: jump rope, 100 single-unders; 17 ROM exercises; 1 rep of each exercises in today's WOD.

As Rx: 32:09.

Runs on outside road course (29F, 25F windchill); American-style KBS; controlled drop on each DB squat clean.

Runs were too slow. Also lost a lot of time on the DB squat cleans.

My thoughts are with the families and friends of those who have lost their lives in the 20th Engineer Battalion.

Bob and the other "older guys"
I fully agree but will add I must thoroughly warm up. CFWU x 3 with 15-20 reps.
Sometimes my warm up takes longer than my WOD.
I must also stretch after.
I don't, i.e. can't, lift the poundage that I used to.
But I am in far better shape than most of those around me.
One of the "older girls"

Laura f/47/5'7/150

M/33/67"/155
24:42

225# deadlift
53# kb
115# regular squats

M/32/6'3"/203

25:59 As Rx'd

10 Participants at Balad Iraq.

To Peejay2,
Good to see another member.
ODA 2072, 18B, !8F.
Di Opresso Liber,
Kyle

f/40/172/5'11"

My runs were 650m each (around the block). I also scaled the weights down a lot so this wouldn't take all day.

deadlift 135#
KB swings 35#
OH squats 45#
Burpees
Assistend Pullups
Box steps
Squat cleans 45#
total of 4550m running.

time 42:14

m/57/5'10"/180

Bob 141: My solution was to not be a stud or anything close to it when I was younger. I had the foresight in my twenties to realize that, when I was much older---say, in my fifties-- I'd want to be able to do things I was never able to do before rather than the other way around. So now just about every day is a new PR for me (coming off a low baseline, of course, but a PR is a PR). My 57-year-old ass could kick my 25-year-old ass any day of the week, although no way could he go beer-for-beer with that dumb kid.

A bit more seriously: The truth is that hurts happen more easily and healing takes much more time these days. On the other hand, I have found that my exercise recovery times since starting CF have improved greatly. Two heavy-metal WODs in a row would have been impossible when I started, and now I do them all the time; I wake up the morning after and find I'm less sore than I would have been just a few months ago. So it seems you can fight off the entropy at least a bit.

Jeff
jmsny111752

I was pround to be part of a strong effort at CrossFit DC today in honor of the Lumberjacks.

38:25 scaled:

185# DL
45# KB swing
75# OHS
Chin over bar pullups
21" box jump
35# DB squat cleans

P.S. Running during our first snow of the season added an extra thrill to the event. Many thanks to Balance Gym for making it possible, and to "Salty" for organizing it and handling the funds.

20:30 as rx'd

M 26yo 185
33 deg. outside temp/ sunny/ light wind

20 DL @275lb/400m
26 KBS @55lb/400m
20 OHS @115lb/400m
20 Burpees/400m
20 Pullups(CTB)/400m
20 BoxJumps@24"/400m
25 DB SQ Clean@40lb each/400m

Time: 40:49

This WOD hurt!

as rx'd, me and a buddy of mine taught one of the guys we work with some of the movements that were in this workout, he had never lifted before so it took a little time. Our track is about 800 meters from our gym so we stepped it up and jogged from the gym to the track ran a lap and jogged back. Took one hour and thirty for the three of us and a little bit of lesson for the new lifter. Great workout, feel real tired.

For the gone but not forgotten...

Can't overhead squat so did front squats instead, all else as rx'd 26:36

As Rx'd 26:55

Today is my birthday and what better way to spend it than doing a hero / memorial WOD! Also my first post but a CrossFit-er for 3 years now. I do my own programming but today only felt right to do this one!

Had to use 50# DBs but other than that...
As Rx'd: 25.25

My wife cranked it out too with 135# DL, 35# KBS, PVC OHS, jumping pullups, and 20# med ball cleans: 36.53

lumberjack 20 as rx's.
This was my first time ever working out with fellow crossfitters at red river crossfit here in shreveport louisiana! It was amazing.
I completed it in 33 minutes! im pooped.

44 minutes as Rx. Coming off the flu, threw up twice. RIP Ft. Hood victims.

almost as rx'd: 25:26. not enough dumbells for everyone so i did 95lb. barbell cleans.

Great work out thanks for all the support. "Build and Fight" Lumberjacks

We warmed up with all the movements for this wod basically.
Subbed 400m run = 25DU

C: 29:30
11 OHS w/ 115#, then 9 OHS w/ 95#, otherwise as RX'd, the bars at rice are smooth out to the collars so my grip always slid out to the end. DUs were GOOD except that I was pooped so they were not THAT good.

BG: 43:54
225#DL, 95#OHS, Normal PU, 35#DBSQClean

Suffrage for all!

Great WOD. Rep scheme was just enough to take very few breaks. Very happy with form on this one, OHS needed some work, but otherwise solid. DL's were unbroken, got first 14 OHS in a row. KB's in 2 sets. Everything else went pretty well.

An honor to do this WOD in the name of our fallen heros from Ft. Hood

22:46 as RX'd

kris kepler

damn man! now i know there was too much running in this wod. way to go. please tell me that time was tops at CC.

Get em 196!!

45 minutes, had to cut the DL to 135 and the OHS to 45.

scaled deadlifts down to 225,
scaled pullups up to ring pullups
scaled DB squat cleans up to 55 lbs (no 45s available, killed my time, haha)

31:58

visited CROSSFIT PITTSBURGH to hit it with the firebreathers up there. Awesome experience! my first time at an affiliate, THANKS!

M/34/175
My hammies were shot from the get go on the dead lifts. As RX'd except for OH did it at 95#.
41:09

Big thanks to everyone who serves and protects this country. My sorrow and thoughts go out to the families of the wounded and fallen at Fort Hood. Nidal was a terrorist and may he receive the same. What a coward!

Man, that was rough...27:59 RX'D.

Well, today was in memory of our fallen brothers and sisters. I happened to at the end of my workout run into a guy who was in the military and just got back from over seas.

Today I did the scaled version.

I ran 200 meters ea. rd @ 7-11.5 mph ea. time I kicked it up a notch, mostly cause of a few hotties in the area - had to look top dog.

As for the weight session. I did 135 lb dead 15 reps and everything else was about the same some a little more.

27.16 Rx'd
Definately needed to move faster.

Working swing shift

scaled to fit little 5'4'' 100# me:

all runs were 400m (done on treadmill 7.5)
deadlift 65 #
ohs squat 9 # (still learning tech)
box jump- shorter than 2 feet (two guys hogged it doing step ups)
pull ups assisted on machine
hang squat clean 45#
all reps were 20.
22:43

43:39 Rx'd
need to get better at running.

UNCC Jiu Jitsu is doing this WOD at 4:00.

Stand United behind our military or feel free to stand with those who perish in front of them.

Semper Fi

25:53

Mods: 1.5 pood for 2 pood(didn't hav a 2 pood)

36:22 - those box jumps were really tough for me for some reason. . haha.

So great that as a community, we can all come together today to reflect and send well wishes to the family.

Happy Holidays to all you guys out there, and congratulations to everyone on their fitness accomplishments in 2009.

Top Gun CrossFit Mpls MN did the Lumberjack 20 today to support our fellow athletes. We had to sub some of the exercises, as we had several new people do the workout.

36:22 - those box jumps were really tough for me for some reason. . haha.

So great that as a community, we can all come together today to reflect and send well wishes to the family.

Happy Holidays to all you guys out there, and congratulations to everyone on their fitness accomplishments in 2009.

m/31/225

29:36

scaled up Squat Cleans to 53# KBs, all else as Rx'd:
37:00 flat

really bummed about my time. I know i'm capable of so much more, especially for a Hero WOD such as this one. The runs are what really slowed me down. Once my posterior chain was annihilated from DLs and KBS...my "run" turned into a very hard pressed jog. I tried to move faster, but my legs just wouldn't budge. Kind of weird how that happens.
Anyways, sorry i couldn't put forth a better performance for all those lost. Hopefully i'll get another chance to honor you if this comes up again.

Motor City CrossFit started running heats at 0930 and didnt stop until everbody made it thru at 1330 (it was 20 degrees this morning). We raised $265.00 for the cause, way to step up to the plate gang.

Our Prayers go out to those of lost their lives at the hand of that "Terrorist"... And yes, he was a terrorist! May God Bless and keep you & yours!

Brothers speed...

Get some, Go again!

46 as RX

Oh my, that was freaking rough.

RX'd, 39:12 I believe...

Scaled DL to 80 KG, KBS to 24 KG, OHS to 40 KG, and DB squat cleans to pair of 35#. In 32:38.

Thanks to Andrew Bueno and Foundation CrossFit for hosting!

Crossfit MLK (Portland OR) did this one today in support of this great cause. Thanks to all who serve and have served to protect us!

Sorry I could not get to the gym for this wod, would have loved all the running.

No Fun

sub 70kg deadlifts, 17.5kg db swings, 30kg ohs, 12.5kg db squatcleans = 26min13sec

"The nation which forgets its defenders will be itself soon forgotten." my prayers go to the families of all military personnel...very tough wod!

Fair winds and following seas, troopers. When you got there, I know you gave them a "HOOAHH" as has rarely been heard.

32.54, subbbed 50# DB clns

45 min
20 Deadlifts (135lbs)
Run 400m
20 KB swings (60#)
Run 400m
20 Overhead Squats (65#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (40lbs each)
Run 400m

#141. . .Bob

I'm 45 and hitting it 4-5 times per week balls out. I have multiple injuries, aches and pains as well.

However. . .. every single injury or pain I have can be tied directly to a lack of flexibility and mobility. If I would have paid more attention to stretching and my flexability, 90% of my problems would have never occured.

The blessing that I have been given is, the coaches and trainers at my gym, Crossfit Tribe are very knowledgeable regarding mobility. I went to a physical therapist and not one thing the PT showed me or told me was diff. than what my own coaches had already shown me. Amazing.

These Crossfit Cert. trainers know their stuff.

Stretch . . . stretch and stretch some more.

Be well.

M/45/5'6/209lbs

Just re-started crossfit this week after taking almost a month off. Definitely gonna feel this workout tomorrowScaled overhead squat to 65#. All else as rx'd.

51 min

32:39 as rx'd

m/61/162/5'8"

[scaled w/ subs]
20 Deadlifts (135lbs)
Airdyne 10 Calories
20 KB swings (1pood)
Airdyne 10 Calories
20 Overhead Squats (65lbs)
Airdyne 10 Calories
20 Burpees
Airdyne 10 Calories
20 Pullups (Chin over Bar)
Airdyne 10 Calories
20 Box step-ups (18")
Airdyne 10 Calories
20 DB Cleans (30lbs each)
Airdyne 10 Calories
35 minutes.
A grateful heart and thanks to all who serve to keep the peace. RIP to the fallen, you will never be forgotten.

Well, as rx'd with women's weight :)
84kg DL
34kg OHS
1.5 pood KB
30# DBs

31:44 as rx'd

Dead lift 225 lb.
Kettle Bell Swing 1.5 pood

Time 33min 31sec

M/19/5'10/175lbs

CFWU x 3

20 Deadlifts (185lbs)
Run 400m
20 KB swings (45#)
Run 400m
20 Overhead Squats (85lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
OLY Squat Cleans (95#)
Run 400m

38:54

Gotta love this workout.

My thoughts go out to all the families. Thanks for what you do.

M/22/5'9"/172lbs

Subbed 400m run for 400m row and had to fight for that row machine!

32:26

Subbed:

DL-180
KB-65
OHS-75
Burpees-rx'd
PU-50lb assisted
Box-40 on 12"
Cleans-35lbs

Would have been around 40 minutes, but the Bearcats came back so I stopped to watch them beat Pitt!!!

m/178cm/88kg/133y
20 Deadlifts (90 kg)
20 KB swings (22,5 kg)
20 Overhead Squats (40 kg)
20 Burpees
20 Pullups (Chest to Bar)
20 Box jumps (24")
20 DB Squat Cleans (17,5 kg each)
all runs 300m - my lap
31:15

37:50

DL's scaled to 225
KB switched to DB and scaled to 55 #'s

M/26/180/6'0''

As rx'd 25:22, my prayers go out to the families of these soldiers and cilvilian. This is one of the toughest Hero WODs we have, and with good reason.

Running a day behind so yesterday's WOD was 1000m row subbed for 100 20kg sumo dead lifts
100x 20kg sumo deadlifts
21-15-12 x3
declined sit-ups
back extensions
time:7:30
Happy enough apart from chipping my tooth on the bar during my 22nd deadlift. Had to start again too...

Did the Lumberjack at CF Cleveland, almost as rx'ed. But it is great to see such a large amount of people come together in such a short amount of time for such a meaningful cause. More than a Frat.

30:26

m/29/155/5'8"

32:28 Rx'd

Rest in Peace to those we lost.

Heal well to those who yet live.

28:08 as Rx'd.

Done for those who lost their lives at Fort Hood.

m/44/185

as rx'd
27:48

Bob #141

I have my own garage box. I do my own programming, and keep it at a level that keeps me, and the folks I train, in great shape. It allows me to be ready to go full speed at work if I need to, and not be totally beat down from the WOD. I follow the main site programming off and on, scaling as needed, but never more then a few months at a time, and never in the recovery prohibiting 3 on 1 off cycle (my body does not recover on that cycle due to my age). I also had to consider that I do not live to do CrossFit, I CrossFit so I can live healthy and injury free, and make it home at the end of my work shift (job hazards sometimes hinder going home at the end of the day).

My current programming looks something like this, but I will adjust it due to work schedule/ recovery needs:

Sun: WOD (1/2 paced or rest if needed)
Mon: WOD
Tue: Rest
Wed: Rest (Might do a late WOD if I've recovered)
Thu: Rest
Fri: WOD
Sat: WOD

I also do strength training cycles a few times a year for 2 months or so at a time (starting Strength). From time to time, I will do two WOD's a day, and sometimes I will add a strength workout before a Metcon workout. Some days I will even go to a 24hr Fitness, and work the machines, do arm curls, leg extensions, and just enjoy getting a good pump for no other reason other then its just fun to do so every once in a while (this probably happens 4 or 5 times in a year).

I work a 12.5 hour shift, so I don't always get the rest I need. At my age, this programming works well for me. I also take a complete week off when I feel I need it, every 6-8 weeks or so. If my rear-end is dragging due to lack of rest, or lack of food (the job does this sometimes), I skip the WOD that day, or scale down the intensity. My diet is strict Paleo in mostly Zone (40-30-30) proportions. I very seldom slack in my diet.

This programming has kept me at a higher level of fitness then my peers, injury free for the most part, and I don't remember the last time I got sick.

Greg M/44/168

34 yom 225 bwt

wod w/ 60lb db swing and 95lb ohs subs
time: 31:45

33F/5'5"/126#

Had to modify because of a wrist injury, but was able to do it in such a way that it STILL kicked my @ss.

37:44

as RX'd 42 min. I hate running, but sucked it up for those that lost their lives. Great workout, RIP to those we lost, gone but not forgotten.

M 6'0 180lbs / 32yrs
24:21
Only change was 225lb deadlifts vs 270 as Rx'd.

Subbed the following:

- 1.5 pood kb swings (largest I have..)
- 95# OHS
- 35# DB Squat Cleans (largest I have...)

Although I loved this WOD, it was logistically tough to execute as I lost a lot of time transitioning in and out for the runs. See work out log for time.

Thoughts and prayers to all the survivors and family members to all involved in that senseless tragedy at Fort Hood.

Rest in Peace to those who lost their lives.

Bob #141 (m49/6'2"/190) wrote:

"It's really hard to get it through your thick skull that you're over the hill and it's time (not to give up) but to scale back. No more PRs likely. Anyone else have experience with how to deal with this?"

I think the best way to figure out what to do going forward, and how to go about it, is to put down on paper a set of reasons, i.e. goals, of why you work out, and what you want to accomplish. I think once you've done a heart-felt job of that, you won't feel bad/sad/inadequate about why you can't do what you used to (be able to) do. It's quite liberating. I've created for myself a "Why I work out" one-pager. It lists my "mission statement" as an overall goal.

I'm happy to share it if you are interested.

Dave T.
m/50/5'8"/180 (with a similar past, but w/o the recent injuries you mentioned)

37:00

m/45/6'/187

m/42/155

32:05

185 dl
44# KBS
65# OHS
20" Box jump
30# Squat clean

F/34/5'6/135

135# DL, 35# KB, 65# OHS, 35# DBSC and a lot of running time to honor those who have departed and those who are left behind.

My sympathies to the Ft. Hood families.

as rx'd

29:49

rough

Supporting Ft. Hood by doing WOD from Erbil, Iraq with soldiers from 2/1 CD.

42:46 @ camp Socha as RX'd
m/40/5'10"/162

#253 Good job Aaron.

Great stuff..

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Deadlift 95lbs x 5-5 135lbs x 5 205lbs x 3 225lbs x 2 275lbs x 1
Kettlebell swing 16kg x 5-5 24kg x 5 32kg x 3
Overhead squat 45lbs x 5-5 65lbs x 5 95lbs x 3 115lbs x 2

Lumberjack 20
Subbed 95lb barbell squat cleans
KB swings to above parallel
48:18

Foam roll after

Good Job Sesoku

m/33/5'10"/185
as Rx'd
48:30

Scaled deadlift to 50 kg, KB to 16 kg, OHS to 20 kg. Raced Tom (comment 220) to a photo finish! Thanks Foundation CrossFit for hosting.

36:48
36 in box jump

M/5'11/191

"Lumberjack 20"
01:11:01

20 Deadlifts 275lbs
200 DOUBLE UNDERS
20 kettle bell swings 1.5 poods(didn't have 2pd)
200 DOUBLE UNDERS
20 Over Head Squats 115lbs
200 DOUBLE UNDERS
20 Burpees
200 DOUBLE UNDERS
20 Pull Ups (Dead Hang On Rings)
200 DOUBLE UNDERS
20 Box Jumps
200 DOUBLE UNDERS
20 DB Squat Cleans 45lbs each
200 DOUBLE UNDERS

1400 DOUBLE UNDERS may have been a bit much but nothing compared to the heroism of the soldiers and civilians of Fort Hood.

M/28/6'1"/205

27:45 as Rx'd

Pushed myself through this one. God Bless all who serves and puts their life on the line every day just based on their status.

47:46
Scaled DL 225# and OS 95#. All others RX.

Aloha,

Jordan

What a tremendous turnout we had today at Crofton Crossfit for the Lumberjack 20 Memorial WOD. The terrible weather notwithstanding, we had a full box. It was heartening and inspiring to see everyone bust their butts in completing this WOD. More important, of course, is the reason for doing it. Thanks again to all for the OUTSTANDING effort. A special Kudos to Chuck for achieving the top time and not giving in to Pukie!!

as Rx'd

29:18

I'm in. And thanks for calling that idiot a terrorist.

m/250/38

95 lb over head squats and eliptical instead of running today
everything else as rx'd
28:34:94

as rx'd. 32.17

w/ treadmill

35:50

f/150/40

scaled:
Deadlifts 135#
overhead squats 45#
DB squat cleans 20# db's

42:27

first time I was able to do all the pull ups without ANY assistance!

nuthin I can do to even come close to the thank you everyone (including their families) deserves for serving our county. RIP those who gave their lives and never give up to those injured.

27:42, Rx'ed. Wasatch Crossfit was proud to support the Fort Hood survivors. So far we raised over $500 with donations still coming in.

m/170

subs- 500m row for the run
40# db for the cleans
time: 32:45

120kg, 70lb db, 40kg, then as rx'd

36:34

Such a tragedy! I think of Maj Hasan as more Dahmer than McVeigh, although I'm not completely sure there is a difference. He is pure evil either way and will burn in hell. My sympathies to the families and the wounded. We will not forget the sacrifice.

RX'd 28:50

m/28/180

We did the Lumberjack 20 today, in what will soon be CrossFit Rising. The equipment had not arrived yet, and we are not heroes, so some subbing and some scaling was required. She and I shared one bar.

Lumberjack 20

Me:
20 Deadlifts (205lbs)
Run 400m
20 KB swings (2pood) (done as Russian swings)
Run 400m
20 Overhead Squats (45lbs) (I am very bad at these)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (16") (used the front steps)
Run 400m
20 kettlebell Squat Cleans (one 2 pood kettlebell, alternating arms)
Run 400m

29:34

Her:
20 Deadlifts (135lbs)
Run 400m
20 KB swings (1 pood, Russian swing)
Run 400m
20 Overhead Squats (45lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (band-assited)
Run 400m
20 Box jumps (16", on the steps)
Run 400m
20 Squat Cleans (45lbs bar)
Run 400m

22:57

We had Nina Simone take pictures of us working out in the unfinished box. The mailman happened by and looked at us like we were nuts. Soon he will be one of us. Afterwards the young'un asked if she could do a version of it, so we gave her a broomstick and had her go through some of the movements, including deadlift, overhead squat, runs, pull-ups, and kettlebell swings. She did five reps each, except the kettlebell swings. She did a lot of those because Pony couldn't quite get the camera working correctly.

think I can do this one tomorrow (did 5k for charity today and made up 2 workouts) with 500 jump rope reps (alternating feet) to replace 400m runs.
if this is a poor scale I'd like your opinion. thanks,

Had to sub out some weights as I'm nursing low backs strain from Linda, & cold.
DL 135#
OH Squats 45#
DB Squat cleans 20#

37:15

Laura f/47/5'7/150

realized I missed my 1-year CF anniversary (just like a guy to forget, I know)

My first WOD was Fran on 081203 and did it in 5:25. Did Fran last month in 2:39.

Today's WOD was perfect for my anniversary, but will do the Lumberjack 20 extra hard with the 1 year in mind.

later,
b
m/33/5'8-1/2"/167
http://www.vimeo.com/8001138

36:28 RX'd. A bitch of a WOD, but couldn't be for a better cause.

did it at the base gym me and a buddy
kronick-36min
buddy-44min
when things were tough repeated the Air Force Honor Guard Creed... Dug deep

m/20/168
day 36

scaled to:
185lb DL
50lb DB swing
85lb overhead squat
30lb DB cleans

29:48

M/21/170/6'0"

Only subs were 30 lbs kettlebell (only size I had) and 95 lbs barbell cleans (no dumbbells). Time to finish was 31:20.

It makes me proud to call myself a CrossFitter to see all of you come together for such a just cause. The soldiers who gave it all will not be forgotten.

I made a video of my effort as sort of a memorial to the soldiers and to hopefully get more of my friends to donate. You can watch it here:
http://www.youtube.com/watch?v=OQ9ETMLfHgw

Keep getting the word out and great job everybody!

CrossFit Metropolis proud to participate in this WOD today. Our hearts go out to the fallen and their families.

Sub 315#DL, 135#OHS, 135#barbell squat cleans
35:16

Thanks Coach

#264 Robert

Thanks Brother-

Ted sent me the results of your morning and that got me in gear!

Hope all is well.

"I do seriously ask every single service member around the world to keep there heads up and be aware of anyone who might be a terrorist. As the saying goes: If it sounds like a duck(muslim), walks like a duck(muslim praying), and looks like a duck(from arab descent) well guess what, it is a DUCK!!"

THIS IS SO INCREDIBLY RACIST and unbelievably disrespectful to the thousands of Muslims in the service who defend the United States and would never commit this act of violent madness. You should be ashamed.

M/25/5'10"/195

As Rx'd.

28:55

As Rx'd 22:01

Participated and donated today in honor of a great cause.

DL 185#
KBS, 45#
OHS 85#
PU, toes asst
Run 400m
BJ 24"
DB SCl, 30# DB's

Rest as rx'd
=28:42

My hometown mascot and highschool mascot was "The Lumberjack". We were the "Lady Jacks" on the soccer team. The name of this wod made me think of highschool
Erin

used 24kg KB

32:20

oops- ran all the runs. kinda had a typo in there.
;)

20 Deadlifts (275lbs)
Run 400m
20 KB swings (48#)
Run 400m
20 Overhead Squats (65lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
OLY Squat Cleans (95#)
Run 400m

36:24
When I felt I couldn't go any further on the run, I just thought about how those guys will never get to feel the joy of a Crossfit work out again. Do it for them.

m/37/188/72"

47:24.70
Overhead squats were poorly executed, should have scaled.
Did 45# DB squats instead of squat cleans, error on my part.

Lumberjack 20 at the U.S. Naval Academy:

20 Deadlifts (135lbs)
Run 400m
20 KB swings (35 lbs)
Run 400m
20 Overhead Squats (45lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (band-assited)
Run 400m
20 Box jumps - 24"
Run 400m
20 Squat Cleans (45lbs bar)
Run 400m

34:23 spent thinking about the fallen, wounded, their families. RIP.

DL's scaled to 225 lbs
DB Cleans Scaled to 40 lbs
34:59

My heart goes out to the fallen, the injured and their families.

29:03 (Scaled)

Crossfit Singapore was with you guys.

7;30, 2nd day back on crossfit after 9 months.....luv it!

50 mins, almost as rx'd!

subbed the 400m runs for 500m rows. Subbed 95 lb overhead squat. subbed 20 tuck jumps for box jumps. My heart goes out to the family and friends and fellow soldiers of those lost.

44:43
as rx'd

Did it for the fallen fellow crossfitters.

34:00 as RX'd with around 100+ other people in the snow at Potomac CrossFit

40:16

Scaled everything except burpees and pullups. Bike at max resistance for 2:00 rather than run.

Strong feelings go out to the fallen soldiers and their families.

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 where I started the first run on the Ipod and when I ended the last run (ON THE WALL CLOCK) was under 34 minutes. Deadlifts were done relatively quickly and were 2 sets of 10 with a quick pause in there...

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.

•Deadlift x 20 Reps @ 205 Pounds
•Kettlebell Swing x 20 Reps @ 45 Pounds
•Overhead Squat x 20 Reps @ 95 Pounds
•Clean (squat) x 20 Reps @ 95 Pounds
Time: 52:00
Comments: dont have a 2 pood kb so used a 45 lb plate. Was taking care of my son and not pushing it.

m/15/5'4/115
31:15
Substitutions
-145pound deadlift
-55pound front squat
-20pound kettlebell
-40hyper extension situps for 45pound dumbbell cleans

CrossFit Bay Area & CrossFit in Common combined the two groups tegether and did the
Memorial WOD together. We are all from Webster, TX! The group kicked butt and raised donations for the cause!It was a great day!!!!

26:40 at CrossFit Coastal in Wilmington, NC; Scaled DL to 225#, OHS to 65#, and Dumbell SC to 40# all else as Rx. Coach, we should do this WOD every year on Nov 5th in memory and honor of the victims from this terrorist attack. My goal is to do it all Rx on 11/5/2010.

Semper Fi,
+SJ

replaced deadlift w 230lbs
replaced 400m run with 3minutes jumping rope

1hour12 minutes
Male 190lbs 6'1" 23y/o

28/m/165/5"10

as rx'd

42:40

OH Squats were a pain.

Crossfit Dewitt
God bless the loved ones left behind. 31 min. & change. Proud to be an American Crossfitter.

Had a great turnout today at Motor City CrossFit. Raised $265.

27:46 Rx'd

26:04 as prescribed. stiff neck now from the DL or overhead squats...fun workout though!

We are all mourning the loss of the fallen.

32/F/130/5'6"
As Rx'd with the following weights for women:
185lb DL, 1 1/2 pood bell swings, 80lb OHS, 2x25DB
Oh, and in -20C (-4F) up here in Canada ;)
42:10

M/47/5-11/200

As Rx'd. 41:12

The OHS took some time. My legs felt like rubber at the end of this WOD.

25:06 Rx'd
Amazing WOD! So glad to participate and do this with the CrossFIt Ventura family today!
RIP

23/f/5'7"/150
39:40

We are praying for our brothers and sisters in arms who lost loved ones. This WOD was amazing and I am proud to be serving our country in Bagram, Afghanistan. RIP

didn't have 2 pood (used 45lbs)
otherwise as rx'd
42:09

cfwu x 3 x 10

48:58 rx'd

25:16

Rx'd

M/18/175/5'6"

24/m/170lbs/70"

as RXd

32:15

Kinda felt like a filthy fifty with running, good WOD

M/44/185/5'9"

70# DB for KB Swings
500M Rows for runs
40# DBs on Squat Cleans
35:00

It felt great to do this WOD as Rx'd. It was close to my limits but I pushed through. It was awesome to watch all the people going to spinning class questioning what I was doing. Since I went to the Army Gym on Fort Sill to conduct this WOD, I had to use a treadmill and I sub'd a dumbbell for the KB.

As Rx'd. 37:10.
Rest in Peace brothers.

My heart goes out to the Crossfitters and their families and friends who were directly affected by this horrible incident.

Semper Fidelis

Rick, CFLV, 29 y.o., 190 lbs.
23:18 - As Rx'd but had 2-35 lb. kettle bells, 32" box jumps, and 115 lb. squat cleans

Well... we scaled everywhich way.. but got it done

58/M/203 - DLs @ 205lbs, KBS 2 55lbs, OVSs @ 64, Box Js @ 18", cleans @ 115 - 47:45

49/F/125 - DLs @ 95, KBS 2 35, OHS @ 40, Box Js @ 12", cleans @ 40 - 36:18

Scaled 100kg Dead Lift - 220lb
30kg OHS - 65 lb

Time - 25.37 min

I was having a bit of trouble with the dumbbell squat cleans, plus my left shoulder started playing up at the very end. Great work out. Heart goes out to family and friends of those effected by the events which have occured.

We in the Army in Aus have felt the repurcussions of the events here and wish all the best to those members involved.

Gosh Darn.. I keep forgeting to say that we both subbed 500m rows for the runs

scaled

deadlift 225
overhead squat 95

remainder as rx'd

27:19

unscaled, 25:49.

Very, very bad performance, woke with a blood sugar of 40, while unconscious was overcorrected to a blood sugar of 300 just one hour before the workout, then in process of insulin-load correction for the workout, and felt it every second. I freaking hate the unpredictability and inconsistency.

Arrowhead CrossFit did the Lumberjack 20 with North Scottsdale CrossFit, we had a great time, big thanks to Kevin Cherrick. The event was well run, pulled off flawlessly, everyone had fun.

Our condolences and support to the families of the victims. I am so sorry for your loss.

scaled DL's to 255, OHS to 95, chest to bar pu to reg pu's. Body said not to do this today, but wanted to pay respect where it was needed. 26:27

oops. forgot that I did 1 1/2 pood kb's instead of 2 pood as well. all I had available! Tough workout!! Thanks crossfit.

as rx'd
37:39
275# dlx20 4:53
400m 1:56
20 2 Pood kdf swings 1:46
400m 2:15
115# OHS 5:12
400m 2:03
20 burpees 2:16
400m 2:08
20 ctb pu's 1:34
400m 2:19
24" bj 4:32
400m 2:15
45# DB squat cleans 1:34
400m 2:41

Runs outdoor with temp 32 degrees, and switching clothes between runs and indoors.

Modified-

* did 165# tire flips instead of DL's
* did 30# DB squat cleans instead of 45# (it was that or the 55's...)

TIME- 28:03

They shall not grow old, as we that are left grow old:
Age shall not weary them, nor the years contemn.
At the going down of the sun and in the morning
We will remember them. We will remeber them.

As the stars that shall be bright when we are dust,
Moving in marches upon the heavenly plain;
As the stars that are starry in the time of our darkness,
To the end, to the end, they remain.
We will remember them.

23/f/5'3"/110lbs
time: 46:01

20 Deadlifts (135lbs)
Run 400m
35 lbs DB swings
Run 400m
20 Overhead Squats (22 lbs) - first timer. next time need to up it.
Run 400m
20 Burpees
Run 400m
20 assisted Pullups with rings
Run 400m
20 Box jumps (22”)
Run 400m
20 DB Squat Cleans (45 lb bar)
Run 400m

Modified:

400m runs after each set of 20
225# deadlifts
50# kb swings
95# overhead squats
burpies
pull ups
box jumps
had to skip the db cleans (time ran out and form was crap)

25:06

34/m/180
From Kandahar, Afghanistan, 38:03
225lb deadlifts
70lb DB swings
115lb overhead squat
burpees
pull-ups
box jumps
DB squat cleans 45lbs
400m 7x @ 1:52 each run

terrorists... kill them... kill them all

RIP men

I was at Ft.Hood today doing the Limberjack 20..Great spirit there. I love the CrossFit family..

43:11( I think that is decent for my 2nd week in CrossFit).

20 Deadlifts (200lbs)
Run 400m
20 KB swings (1.5pood)
Run 400m
20 Overhead Squats (100lbs)
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

Ryan (M/34/5'11"/306#)

30/M/5'10"/147 (MTN WARRIOR)

From FOB Fenty, Afghanistan.

SUBBED 95 pounds Over head squats for 115 LBS, everything else as RX'd, I could have done better in the OHS, need to practice them more often. Hopefully I won’t develop bad habits.

Final time was 32:10, this include the time of switching the plates from the DL to the OHS because only had one bar.

SANTI

M/25/5'9"/185

"LUBERJACK 20"

Time: 40:12 as Rx'd (75# DB swings instead of KBS)

Slow time but no good excuse. I just havent been eating and sleeping as I need to and I took about a week off. Good WOD to come back to, put me in my place quick. Deadlifts and DB squat cleans were harder than I anticipated. Over head sqts are always hard.

DO WORK!!!

We did this on the fifth. We remembered those who died as we worked out. During the runs, we ran hard, knowing we were running for them. God Bless them and their families.
We know Hasan was a terrorist and so does God.
May he burn in Hell with the rest of them.

This work out was awesome. added an extra 400meters all runs were between 1:46-2:05 scaled on deadlifts, overhead squats, and kettlebell. assisted pullups (but did 40) KEEP IT COMING COACH!!!!! 34:10
48/F/115LBS

Did this on the 5th. I'm a 45 year old that's been out of the USMC for 12 years. It took me an embarrassing 38 minutes, but I completed it. Had my 15 year old son with me as well.

My thoughts and prayers are with those that were killed in this horrendous act of terrorism

My times yesterday were wrong.
37:39
275# dlx20 4:53
400m 1:56
20 2 Pood kb swings 1:46
400m 2:15
115# OHS 5:12
400m 2:03
20 burpees 2:16
400m 2:16
20 ctb pu's 2:08
400m 2:08
24" bj 1:34
400m 2:19
45# DB squat cleans 4:32
400m 2:15

25:15 feel like i got hit by a bus, but in the best possible way! Great WOD

Awesome!!! wod yesterday, it was insane but we crossfitters wouldn't have it any other way. The box was rocking with many participants and supporters,we here in Fort Hood community would like to say thank you to each and everyone. We Can Never Forget Our Fallen, En Paz Descanse.

20 Deadlifts (160lbs)
Run 400m
20 KB swings (50lbs)
Run 400m
20 Overhead Squats (95lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
power cleans with 95lbs
Run 400m

40 mins.

Need someone to do the work out with.

30/M/182 Did this workout with the boys from Crossfit Portsmouth
As Rx 23:00
God Bless

20 Deadlifts(100#)/Row 500m
20 KB swings(25#)/Row 500m
20 Overhead Squats (40#)/Row 500m
20 Burpees/Row 500m
20 Ring Pullups/Row 500m
40 Tuck Jumps/Row 500m
20 DB Squat Cleans (20# each)/Row 500m
35:50

RIP

20 Deadlifts 185#/400m run
20 KBS 2 pood/400m run
20 OHS 95#/400m run
20 Burpees/400m run
20 pull ups/400m run
20 Box Jumps 20"/400m run
20 DB squat Cleans 35#/400m run
38:40

CFWU- minus pu's
DL-50lb
kettle bell-15lb
OH squat-30lb
box jump-6 high+mat
Squat cleans- 30lb.

30:04

scaled

20 Deadlifts (225lbs)
Run 400m
20 DB swings (50lbs)
Run 400m
20 Overhead Squats (95lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar as best I could - def did not meet this standard though)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (35lbs each)
Run 400m

34:46

scaled

20 deadlift @ 125kg
400m run
20 kb swings @ 1.75pood
400m run
20 ohs @ 40kg
400m run
20 burpees
400m run
20 pull ups (half? chest to bar)
400m run
20 box jumps @ 24"
400m
20 db squat cleans @ 20kg each
400m run

M/190/35/6'2"

36:45 (225 DL, rest as Rx)

Done 12/6/09
40:00 mins

10 Deadlifts (275lbs)
Run 400m @ 9 mph
20 DB swings @ 70 lb
Run 400m @ 9 mph
20 Overhead Squats @ 80 lb
Run 400m @ 9 mph
20 Burpees
Run 400m @ 9 mph
20 Pullups (not able to do chest to bar)
ROW 400m
20 Box jumps (24")
Run 400m @ 8.5 mph
20 DB Squat Cleans (45lbs each)
ROW 400m

32:10, scaled DL to 250, otherwise rx'd. Done at work, cold and sprinkly. This was tough.

38.23 (ohs: 40kg)

no KB, so subbed 70lb DB. also, just did OH squats with the bar. man, I SUCK at OH squats and I don't do them very often. runs were kinda slow and there was a lot of transit time getting between equiptment.

everything but OH squats as rx'd:
41:58

As a law enforcement officer and veteran it is always humbling to see the respect the crossfit community has for those who put themselves in harms way. I have been doing crossfit for several years now and will continue so I am ready when my number is called. Keep up the good work and stay forever vigilant. Godspeed.

As rx'd with 400m rows subbed for run: 30:11

As always I will do better next time.

27/M/67"/174
as RX'D
23:03

RIP
anyone know how to dedicate and design a Hero WOD for a fallen comrad?

I would like to name the WOD "MCGHEE" and another called "Cookie"

named after Cpl Ryan Casey McGhee and Anthony Dee Davis aka Cookie any thoughts on this?

m 37 6' 165#
34:09 rx'd

m 25 5'10" 215# (crossfitting for 3 months, lost 35# of fat, gained 10# muscle, lost 4" off waistline so far)

20 deadlifts 205# (i have 325# max deadlift)
Run 400m
20 sandbag swings 75# bag
Run
20 OH Squats 85# (did these first time last thursday, hit 15 rep max 95#)
Run
20 Burpees
Run
20 Pullups (light band assist, hit chest to bar each time with slight kip)
Run
20 Box Jumps
Run
20 sandbag squatcleans 100# bag (these were pretty goddamned awful)
Run

shortest feeling 49 minutes of my life

Scaled to 95# overhead squat.

38:00.

Deadlift 20RM 275#. PR by 50 lbs!!!!!!!!!!!

CG E-City CrossFit
Did this on Sunday 12/6;
Leary(m/44/5'11/200)
28:39*
*no 45lb dumbells so used 115 lbs on straight barfor squat cleans. This WOD was the closest I have ever come to meeting Pukie. I was dry heaving at the end:)

Aaron (comment #94): thanks man! I didn't think about going to youtube. That was helpful. Did the workout today.

As Rx'd, scaled overhead squats to 95 lbs (form needs work).

Time: 1:08 (my endurance really sucks)

Was unable to do dumbbell squat cleans with any form at all. My left knee kept bowing out badly, so I subbed with 115lb barbell squat cleans, otherwise all as Rx'd. Time 38:56.

Did on Sunday at BGI-Fitness (south)
Tom (40, 5'9, 187)
Time 38:56.
Unable to do 45lb dumbbell squat cleans due to very poor form, left knee kept bowing out. Did 115lb barbell squat cleans. First (almost) RX workout since a knee injury 3 weeks ago. First deadlifts, squat cleans and box-jumps since the injury. First time with the 2 pood KB, first chest to bar pullups. Took my time, focused on the task at hand, kept thinking of those that were murdered and injured. I can't imagine their pain. The WOD was hard, but the body will do what the mind wills.

scaled big time
34:20

RX+ (55# Dumbbells)

23:56

Ran an odd 400 so I was actually running about 430, but back and forth between my 100M marks, so i had four turnarounds. Left some in the tank, which is odd for me on HERO WOD's.

Come get some at the Garage Games in February!

http://garagegames2010.crossfitgarage.com

I think we could do something like this in the woods!

scaled DLs to 225, ohp to 95, and subbed db cleans for body weight squats and this thing still took over 50 mins.

holy crapola im tired

I only have 100lbs in weight so far, so I did 30 deadlifts with the 100 and I think I may have the best weight for the OHS @ 100lbs right now.

so..
30 DL 100#
OHS @ 100#
squat cleans at 2x35#

everything else as Rx:
27:01...grrrrr

m/41/6'0"/191

scaled DL to 185; OHS to 95, otherwise as rx'd

42:57

reps as rx'd
1/4 mile runs at home
sub'd
55# swings(all I got at home)
no chest to bar on pullups(happy just to get chin there)

31:43

not good with overhead squats. probably should have lowered weight to get deeper squat. needs work.

About 25 mins.
sub'd run for 2mins of max box jumps 20inch
sub'd overhead for front squat

Subs:
205# DL
1pd KBS
65# OSq
40# DB Clean (1 in each hand I assumed)
400m row @ 10 in place of run

46:45

29:40 - sub Run 400m for Row 400m because of accessibility

everything else RX'd

Sub:
225 DL
60lb DB swings - heaviest DB
40lb DB squat cleans - no 45's
Treadmill runs

38:36

Awesome WOD! GOD bless the families and victims of the Ft. Hood tragedy.

41:20
scaled DL to 225
scaled OS to 95
400's on running machine
the rest as rx'd
Semper Fi!

wow this was a killer WOD for me.

i hate running, so the 400m runs killed me but also the weights seemed pretty heavy. deadlifts slowed me down the most.

as RX'd
42:00

29/M/142

Scaled for ability and equipment limitations.

20 Deadlifts @ 225
1 min jump rope (snowing outside. mixed D/U and Singles)
20 KB swings @45 lbs (my largest)
1 min jump rope
20 OHS @ 65 lbs (started with 95 and was too heavy, 65 was probably too light though, 75 next time)
1 min jump rope
20 Burpees
1 min jump rope
20 C2B pullups
1 min jump rope
20 box jumps
20 bar cleans @115 lbs

26:11

275# deadlifts killed my back. 25# plate v. KB. 75# overhead squats. -70# pullups.

53:25 complete!

Did this for my fellow combat engineers.
Sub'd DL 205 lbs
sub'd OHS 95 lbs

21 minutes 9 sec

Essayons!

Keith
820th Engr Bn

Did it in 37.13. Scaled the overhead squats to 95 to get all the way down, and then used the same bar for the squat cleans instead of the dumbbells.

36:00
subbed:
120 jumpropes for runs
60# KB
95# Overhead Squats
all else as rx'd

M/34/6'7",205#

34:00

225# DL, 95# OHS, 1.5P KBS, 30" Box

That was good one. ...Time for food ...NOW!

As rx'd with 75 lb DB swing for Kb:

25:40

Thought I had 20 min beat at rd 4, but last three 400 m were killers. Broke most sets up into 5 or 10, except swings and jumps, as this morning was the first time in days I did not have back pain.

20 Deadlifts (135lbs)
Run 400m
35 lb plate lifts (vs kettlebell swings)
Run 400m
20 Overhead Squats (55lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24")
Run 200m
20 Dumbell Thrusters (25lbs each)
Run 200m

28:00

subbed:
220lbs deadlifts
70lbs dumbbell swings
90lbs overhead squats
35lbs dumbbell squat cleans

freaked out the guy behind m,doing arm curls & seated behind the calf wrist curls, when I fell twice during squat cleans

27:38 with 40# dumbells

Friggin' gassed out on the runs. Literally walked a total of at least 200m during the 7 runs.

DL broken 12/3/1/1/1/1/1
KBS unbroken
OHS (snatched from floor) broken 8/7/5 (ex h/a kept me from doing more unbroken)
Burpees broken ??
Pullups broken 12/5/2/1
Box Jumps 17/3
Dumbell Cleans broken 7/4/4/2/3

I ate a bit of cheese and nuts about 90 minutes before the wod. Lets just say that was a bad choice. Next time should be able to get closer to 25minutes.

scaled

20 Deadlifts (115lbs)
Run 400m
20 DB swings (35lbs)
Run 400m
20 Overhead Squats (40lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (20lbs assisted-not even close to chest to bar)
Run 400m
20 Box jumps (18")
Run 400m
20 DB Squat Cleans (15lbs each)
Run 400m

35:26

21:30
wokeup in FL, wod afternoon 3800ft higher in calgary

holy macaroni totally did this on sunday, oh well.

39:25

225# dl
45# kb
95# os
35# db clean

all 400m rows

almost exactly 30 min.

NOT AS RX'D

pullups were not chest2bar, didn't measure box jump height, 70 lb dumbell for swings, and I didn't run last 400 meters(I figure that time cut made up for all the re-racking and weight changing I had to do, due to limited space and availability of equip. as well as commute to treadmill)

21/m/155/5'8

31:28. OHS were very weak only about 1/2 way down - i felt unstable and wobbly knees. I was at 21 mins when I started the db cleans- it took me 8 mins to finish those. great wod.

As Rx'd
40 min
I m ust be getting better at this Crossfit thing

43/m/183

"Lumberjack 20". As Rx'd (esp. Runs) except for mods noted below.

F/45y/62"/135# JULIA
20 Deadlifts 55#
20 Kettlebell Swings 20#
20 Overhead Squats 30#
20 Burpees
20 Jumping Pullups
20 Box Jumps 21"
20 Squat Cleans 10# DBs
46:37

M/41y/68"/160# GEORGE

20 Deadlifts 55#
20 Kettlebell Swings 70#
20 Overhead Squats 95#
20 Burpees
20 Pullups Chest-to-Bar
20 Box Jumps 24"
20 Squat Cleans 35# DBs
53:42

M/48/5'9"/175

Scaled
DL 225
OHS 95
KB 1.5 Pd

39:00

48/160/m

225 dl, 90 oh squat,65db swing

48:56

48:20

Did it as rx'd...was expecting a rest day but after reading the posts I did it...worked 20 out of 24 hours today and did this in the 4 hour break in between shifts

nice workout really wore me out

RIP to Fort Hood victims

Scaled to BrandX's Porch:

38:37

Loved it. Freaking OHS, though!

Sunday, 12-6-2009, 1700
49yom, 72", BW=202 lbs

Lumberjack 20 as Rx:

38:04.76

24:58 rx'd in boots

Semper

Sunday, 12-6-2009, 1700
49yom, 72", BW=202 lbs

Lumberjack 20 as Rx:

38:04.76

m/22/158

With 400m between

DL - 245
KB swing - 60lbs
Overhead squats - 85lbs
20 Burpees
20 Pullups
20 Box jumps (24" and 30")
Thruster - 17 w/85 3 w/95

31:00

48 / 176

NOT as rx'd - subbed 45#s for OHS
runs on the mill at .5%

39:31

All Rx'd except 40# dbs
31:41

1st MU
CF W Chester

30/M/71"/185#/Camp Taji, Iraq

CFWU x1
34:32 sub 70#DB for 2Pd KB
CFWU x1 for cooldown

Rx'd

28:27

28:15 Rx w/ a cold!

M/40/6'3"/261#
As rx'd
Subbed 25-225# DL
All runs on treadmill
Total time:42:05
Done at globo, lots of transition time.
RIP those that lost their lives.
Sincere condolensces to the families, friends, and fellow crossfitters.
Rot in HELL Hasan. A long, slow, miserable death.

23:57 Rx'd

M/33/180

25:06

Kevin 21/190/5'7"

As Rx'd: 26:08. Everything unbroken except for burpees and DB Squat Cleans. Runs were tough; still can't get through 200 without walking, but getting better.
---------

Jake 21/150/5'9"

225# DL, 10x95#/10x80# OHS, 35# DBSQ

~35:00 (lost time, but accurate within 1.5 mins.

Pretty amazing considering his 1RM was only 205 at the beginning of the school year. Really proud of the guy.

Completed this WOD in 24 minutes! Really hard stuff. Used 185# for the deads, 95# for OHS, 44# for KB swings, and 35# DBs for squat cleans.
Wanted to give up but kept pushing it for our fellow CrossFitters and their families.

Oh forgot to say F/22/135# :)

30.30

265 Deadlifts
55 lbs KB Swings

one little detail:

time: 32'34

38.33 - The pain was worth it.

m/37/5.5/195

done in ACU/Boots, 33:45
Scaled to 60# KB swing (highest one on hand)
65# OHS, don't quite have the technique yet
21" box jumps (all I had)

Lumberjack 20
Not forgotten!

Sub'd 40# DB Cleans.
Rx'd.
26:02

RIP. PSMB

Subbed 45 for OHSQ and 215 DL

33:19 KAF

as rx'd plus 10 kg weight vest
42:00

M/25/165
Scaled DL to 205LB and OHSQ to 95LB to keep form.
38:12 FOB Connolly (Khogyani) Afghanistan

RIP Brothers

42:01
Subs: Assisted p/u; 65# KBS; 95# OHS. Probably could have done as RX'D, minus pull-ups, but still new and still sore. Great workout.

M/32/175
As Rx'd
29:58

Here's to our fallen brothers and sisters in arms...Semper Fi

Subbed 95lbs OHS

48:04

God Bless.

125# DL
75# OHS
the rest rx'd

33:52

M/43/5'8"/165

36:22.

Subbed the 275# DLs to 255# and the 115 OHs to 95.

Damn this is the last WOD you would want to do alone. Sucked.

Didn't finish - time.

20 Deadlifts (275lbs) scaled to 225
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs) 105 felt best
Run 400m

25:55

as rx'd 34:16

34:20

scaled DL and DB cleans.

Please post this WOD again in a 6-8 weeks!!

This civilian is honored to participate. "Thanks" seems like a cheap word to show my gratitude for your service; I wish I could do more. Much love to my brothers and sisters combatting terrorism for my family to be safer.

M/6'1''/195

As Rxd except for overhead squats were bar only, I need some training on these. If anyone has any tips please let me know.

Time: 29:53

I was very honored to complete this workout in the name of our Fallen Warriors.

As rx'd except 95# OH squats. This workout was amazing. Thank you coach. So motivating working for the fallen

26:31
only had 40# dumbbells, otherwise as Rx

Rx'd

30:52

m/31/6/205

39:19 as rx'd. DB Squat Cleans were the weakest.

43:26
185# DL / 60# DB KB swing / 95# OH squat / 35# DB squat cleans

27:25
scaled DL to 225

OHS @ 115 last seven reps were back squats, was not in a place that I could bail and throw the bar

M35/175/5'9"

Done on 12/7/2009

31:09 - scaled as follows:
DL @ 255#
KB 1.5 Pood
OHS 95# (could up it next time)

As Rx'd - 36:33
Great WOD.

46:01

subs:
DL 185#
KB 55# DB
OHS 75#
Box Jumps ~18"
runs done on treadmill at incline=5 & speed=7.5

35:03

DL scaled to 225, KB 62lbs, OHS 70lbs, DB sq. cleans 35lb db's. Great to see good performances from Jon H and Dave and Belinda, and especially awesome to see OPT!

Missed this on Saturday because of a fantastic opportunity to ride the Old Coast Road in Big Sur w/Mikey, Ed, and Sean.

Honor and respect to the fallen, the injured and the families and friends of the Lumberjack community.

29:35 rx'd

scaled following:
Deadlifts @ 245lbs
Overhead SQ @ 95lbs
SQ cleans @ 35lb each hand

rest as rx'd
38:37

rx - 28:47

As RX'd, but sub'd reg squats for OHS

31:48

M/39/5'10"/182

Scaled DL to 225#

Steve 34:28
Ron 36:40

as rxd minus
box jumps and .6 mile run

35.14 all other workout.

I'm starting to love the hero WOD's a good test of your will.

M/42/5'11"/175

20 Deadlifts (10@275# & 10@225#)
Run 400m
20 KB swings (70# DB)
Run 400m
20 Overhead Squats (115#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to level of bar)
Run 400m
20 Box jumps (18.5")
Run 400m
20 DB Squat Cleans (40# each--no 45# DBs)
Run 400m

35:58

Sub'd reg squats @ 135# for OHS, 225 for DL.

Had to run upstairs to get to treadmills....over and over again... to the amusement of the cardio ladies.

39:40

M/33/6'/175

M/33/5'4"/142lbs
DL scaled to 225lbs
OHS at 95lbs
Squat clean with 95 barbell
34:34

Subs:
250# deadlift
45# plate swings
6 18" box jumps until chair broke, then 14 burpees
90# squat clean

around 51 minutes. wasn't to worried about time, was thinking about the soldiers during the WOD

20/m/5'11/163

Subs:
185# DL
50# db swing
65# OHS
40# assist pullups
box jump to weight bench
30# squat cleans
approx 35 min. had to run out during the middle

F/39/5'5"/146

M/33/145lbs/5'5"

deadlifts with 225lbs
oh squats 95lbs
38:39

185 dl
55 db swing
45 (empty barbell)
18" plyo box jumps
25 db squat cleans

49:54 - not quite a slog but 6 hrs of sleep didn't help.

SUB 185# dl
SUB 55# ds
SUB 95# os
SUB 80# pd
SUB 25# dc

49:16

Rx'd

26:31

As rxd 32:04

as rx'd 34 mins

m/44/185

As rx'd 35:02 Made this up on Monday. Just had to do this one for the Lumberjack Team. Heavy deadlifts really tough today. Did with my son explained what it meant.

m/15/225-scaled as:

dl - 205
overhead squat - 65
pullups assisted
30lb dumbbells. He really worked hard. Big guy.
41:20

23:20 sub 400m row & 50lb DBs

M/31/5'10"/182#

As Rx'ed 31:09

Bitter cold wind on the uphill part of our 400m run.

this wod was a beast! scaled as follows:
dl 205#
db swing 50#
ohs 75#
db hang sc 35#x2

36:55

was really gunning for 30-35, but couldn't maintain power output in second half. pullups were all kipping (1st time in wod) in sets of 3-4. ohs was a lot harder to stabilize than expected.

M/24/153 GregAwu

Runs on treadmill, 2.0 incline. Else as rx'd - 30:49

scaled DL to 235
runs on treadmill, lost some time because treadmills don't start at the proper run/sprint speed. poo.
32:47 bw168

Scaled as follows

dl 205#
db swing 50#
ohs 75#
db hang sc 35#x2

29:21 - beast of a workout

Scaled kb swing & oh squats:
39.56

20 250# DL
400 SU
20 DB Swings (40# each hand)
400 SU
20 OHS (115#)
400 SU
20 Burpees
400 SU
20 Pullups
300 SU
20 BOX JUMPS
300 SU
20 DB SC (40# each hand(
300 SU

Time: 34:00

20 275lb deadlift (5,3,3,3,3,3)
.25 mile run
20 70lb dumbbell swing (unbroken)
.25 mile run
115lb overhead squat (7,5,8)
.25 mile run
20 burpees (10,10,10)
.25 mile run
20 ctb pullups (13,7)
.25 mile run
20 24" box jumps (unbroken)
.25 mile run
20 45lb dumbbells squat clean (3,5,3,4,5)
.25 mile run

all runs on treadmill and were between 8.5-10.5.

squat cleans were hard at the end, blah

33:19 12/07/2009

Scaled back on the weights for all. Done in 44:00. Guess what motivated an out of shape softy into completing the WOD?????? Thank God for the sunrise, and thank our military that it shines on a free land still today.

Scaled weights to about 80% of rx'd weight.

43 minutes. Very hard.

sub'd 225# dl's & 75# ohs

27:24

all i can say is i'm happy i finished it!
39:26
scaled to "girlie" weights.

Sweet workout.

As RXed: 33:04

I need to work on my overhead squats.

Lots of subs, some lame. Would not do the same next time, so I won't list. Still took 40 minutes.

I only subbed because I am trying to avoid injury, no disrespect to the Hero's. To our brothers that were murdered by a terrorist: Done 8 Dec in Naples, Italy:
Joe - DL 243lbs
KB - 1.5 pood
OHS - 95lbs
rest as rx'ed 35:19
Andrew - DL 243lbs
KB - 1.5 pood
Front Squats - 141lbs
rest as rx'ed 37:47

Completed on 6 DEC 2009
RX plus... I did not have a 24" jump box, but I had a 32" one!

34:45

RIP
SPC Frederick Greene,
PFC Aaron Thomas Nemelka,
PFC Michael Pearson
SPC Kham Xiong

m/21/175

scaled deadlift to 240lbs
only had 1.5 pood KB
OHS - 130lbs
everything else as rx'd
30:38

20 Deadlifts (220lbs)
Run 400m
20 DB swings (50#)
Run 400m
20 Overhead Squats (75lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (20")
Run 400m
20 Squat Cleans (75#)
Run 400m

30:23

m/40/155
sub'd:
75 lb db for 2 pood kb on swings
50 lb dbs for 45 lbers on squat cleans
otherwise, as rx'd
37:00

20 Deadlifts (225lbs)
Run 400m
20 KB swings (65lbs)
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 barbell Squat Cleans (95lbs)
Run 400m

36:15

M/41/180

To everyone who is suffering in the aftermath of that terrible violence in Fort Hood, I am terribly sorry for your loss.

As rx'd:

35:46

A great WOD that I hope not to see again for a long time.

More better faster

With what I have, as close as i can
Oo'rah
"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings each arm (35lbs)
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 (115 lb barbell)
Run 400m

With what I have, as close as i can
Oo'rah
"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings each arm (35lbs)
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 (115 lb barbell)
Run 400m

at home to mailbox
43:09

WU with row and CFWU,
BSx5:135-225-250-250-250

Lumberjack 20:

25:54 as rx'd, treadmill runs

SPx5:115-115-115
Free Standing Barbell Calf Raisex10:135-225-225
Wt PUx6: 1.5pood-1.5pood

Thankful I was able to do this WOD. Heavy heart for the ones who are not.

I found out today, on my way to CF, that my uncle has stage 4 throat cancer and will be going into surgery before Christmas. I lost my mom five years ago to cancer on New Years Eve.

Just another reminder to not take your time here, or your loved ones, for granted.

l,
b
m/33/5'8-1/2"/167

I'm a level 1 trainer out of CrossFit Durham in Durham, NC. I drove to Decatur for Kelly's Movement and Mobility Cert. Great Cert!!! I learned a lot of awesome things I've already been sharing w/our athletes.

Got up early Sat. morning and did the Lumberjack 20 w/the Decatur crew. So happy I got to participate and not miss out on that WOD. RX - 33:15

As prescribed except OHS to 95 lbs. 35:15

Very sorry and sickened by the Fort Hood tragedy.

39.57 a rx'd

23:54

Sub:
95lb Deadlifts
25lb dumbell swings for KB swings
75lb Overhead Squats
DB Squat Cleans (25lbs each)

all else as rx'd

As rx'd
25:21

pulled PR deadlift 12/7/09, 585lbs, 1st place

28:02
with 225 DL & 45 lb Overhead Squat
all else as rx'd.

as rx'd
24:42

36:33
not rx'd

20 Deadlifts (225lbs)
Run 400m
20 KB swings (50lbs)
Run 400m
20 Overhead Squats (95lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (30lbs each)
Run 400m

sub'd
20 Deadlifts (45#)
row 400m
20 KB swings (15#)
row 200m
20 walking lunges
row 400m
20 Jump backs
row 200m
20 Smith Pullups 6th peg
row 400m
20 Box step ups 15"
row 200m
20 ez bar squat cleans 17.5#

26:25

95# OHS
40# DB cleans
PU as close as I could get to Chest to bar with the bar at work
31:30
That was a doozy. did this one a few days late.

as rx'd. 28:56.

Tough One!
Rx'd except for Squat Clean (95lb Barbell)
Time : 26m06s

38 minutes... much harder than i anticipated

26:34, done on 12/9/09
DL - 225
OHS - 65
all else as rx'd

M/22/167#/72"

Had to scale in order to avoid injury. DL 275lbs x20 was not going to happen...

20 Deadlifts (225lbs)
Run 400m
20 KB swings (1.5pood)
Run 400m
20 Overhead Squats (95lbs)
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

Time: 37:14

F/5'10/145lbs

20 Deadlifts (165lbs)
Run 400m
20 KB swings (53lbs)
Run 400m
20 Overhead Squats (55lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps
Run 400m
20 DB Squat Cleans (95lbs bar)
Run 400m

Time: 33.38

M/37/236/5'11"
Scaled OH Squats: 1st 10 reps: 65#/ last 20: 45#
Scaled DB squat cleans to 35#
Rest was RX
37:25

225DL, 105OHS. 43:31. Thought it would be a decent time but I guess not! Not sure where I could make up time to get below 35min like most of the posts. I'll just have to increase the intensity on each exercise and shoot for an average of 5 min each round.

OHS 65#
DB SQ Cln 40#

35:29

M/33/188/6'

As rx'd: 32:12

This ranks up with Murph and Linda in pain.

That was tough!
Subbed 242lb deadlifts, 1 1/2 pood KB swings, 132lb back squats for OH squats (still can't do them properly), but the rest as prescribed. 400m runs on a treadmill, so it took a bit of time to get up to speed each time.
Thought I was on the final straight at the box jumps but hit a wall with the DB squat cleans.

40:22

[40:22]

Had to modify abit, was awesome though. Nice tough one.

20 Deadlifts 1/2 RXD
400 Run
20 (each leg) 66lbs Bulgarian Lunges -no KB :(
400 Run
20 OH Squats RXD
400 Run
20 Burpess
400 Run
20 Pull Ups
400 Run
20 Knee Jump + 25lbs
400 Run
20 DB Squat Cleans RXD
400 Run

27.39min
m/22/163lbs

as rxed except 50lb dumbell for swings heavist I have.

30:09

God bless the troops at Fort Hood for putting their
lives on the line each and everyday... Im forever grateful for all their dedication!!!

@ the sweatbox
as rx'd except scaled OHS to 95lbs

39:40

Lower back was on fire by the time i reached OHS

Scaled OHS to 65#. Otherwise, done as Rx'ed.

36:15

ohs 95# x 5
too heavy so did 65# x15

Brutal!

36:25

@thesweatbox

subbed OHS @ 65#

35:24

39:30.
Scaled OHS to 95lbs. 20" box. Tremendous warrior WOD. GBA!

30 minutes and change

Jeff @ home
22:18

modified:

20 225# deadlift
Run 400 meters
20 1.5 pood KB swings
Run 400 meters
20 burpees
Run 400 meters
10 95# overhead squats
Run 400 meters
20 pullups
Run 400 meters
20 24" box jumps
Run 400 meters
20 95# power cleans
Run 400 meters

58:40

m/21/5'9"/173

39.48

subbed 500m rows for runs. and 135lb squats for ohs

40:09 (subbed run for row)

sub'd
20 Deadlifts (65#)
Row 400m
20 KB swings (20#)
Row 200m
20 Overhead Squats (10#)
Row 400m
20 Jump Backs
Row 200m
20 Smith Pullups (6th peg)
Row 400m
20 Box Step Ups (15")
Row 200m
20 EZ Bar Squat Cleans (32.5#)
Row 200m
20 Smith Pushups (3rd peg)

Missed...hunting deer in the snow with my old man.

sub'd
20 Deadlifts (32.5#)
Elliptical .15mi
20 KB swings (15#)
Row 200m
20 DLHP 10 #
Elliptical .15mi
20 Smith Pushups (4th peg)
Row 200m
20 Smith Pullups (6th peg)
Elliptical .15mi
20 Box Step Ups (12")
Row 200m
20 Squat Cleans (EZ bar)

32:43

forgot to post time

about 29:31

someone shut timer off so guesstimating

34:20

20 275 lb. deadlift, 400m run
20 KB swings with 70 lb. dumbbell, 400m run
20 115 lb. front squats, 400m run
20 burpees, 400m run
20 pullups, 400m run
20 24" box jumps, 400m run
20 power cleans with 50 lb. dumbbells, 400m run

Awesome workout! Felt really good about my time after a crappy 5k yesterday.

Glad to the CF community recognize the tragedy at Fort Hood and its impact on our nation. The WSJ article about it (posted on this site 12-6-09) was very good and sends an important message that all Americans should understand. Thanks.

M/24/5'11''/200

RIP. My prayers to the families and friends.

34:16 as rx'd.

M/33/6'1"/197(rounded up)

33/f

27:22
(As rx'd except 100# deadlifts, 1 pood kb, 45# overhead squats and jumping pull-ups)

CF warm up

Subbed dead lifts with 75 lbs. (Knee)
Subbed kettle bell with 25lbs.
Subbed over head squats with 55lbs. Did 5 then switched to reg squats.
Subbed squat cleans with 55lbs.
Rest was as Rx.

Time 28:41.

did 225 lb deadlifts (hurt low back doing triplets, easing back in)
70 DB swings
135 lb oh squats
rest was rx'd

31:41

49/m/190

Was going to take December off...
Front Squat @135 in place of OHS
Outside of above, as Rx'd. 36:03

God speed to the fallen, hope for those who push on.

29/m/6'1" 208lbs

As Rx'd--35:55

Thought it would be harder. Toughest was the OHS and 45#(x2) squat cleans.
My thoughts and prayers are with the families and friends of the fallen.

Hasan doesn't deserve to be referred to his by rank.

scaled
20 deadlifts (225lbs)
run 300 meters
20 db swings (50lbs)
run 300 meters
20 overhead squats (75)
run 300 meters
20 burpees
run 300 meters
20 hang pullups
run 300 meters
20 box jumps (17")
run 300 meters
20 db squat cleans (35lbs each)
run 300 meters

19:58

40:45
sub- 115 front squat x 20 for overhead squat.
DB squat cleans were the definitely the hardest. I found them difficult and awkward to perform.

scaled to 40 kb swings, 75 lb ohs, and db squat clean 35 lb dbs

time - 28:40

47:39, as Rx'd.
The depth on my Overhead Squat and DB Cleans were terrible, but I got it done.

m/25/140

As Rx'd, but subbed in 135# squat cleans for 45# DB squat cleans.

43.56

m/42/6'/190

Scaled to BrandX's Pack:

39:00

55 minutes. As rx'd except scaled OHS to 95lbs and squat cleans ended up being power cleans

All runs on treadmill with some walking, but otherwise set to 10.5.

Deadlifts-broken 12-8
KB swings-unbroken
Overhead Squats-broken into 4 sets of 5, first 5 at 115, and the rest scaled down to 95lbs
Burpees-broken 15-5
Pullups-broken to sets of 5, did dead hang alternating close facing grip with wide away grip
Box jumps-unbroken
DB Squat Cleans-broken to sets of 5,poor form, mostly power cleans

Pack:
20 Deadlifts (165)
Run 400m
20 KB swings (55 lb)
Run 400m
20 Overhead Squats (85lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (top number
Run 400m
20 DB Squat Cleans (35lbs each)
Run 400m

Pack:
20 Deadlifts (155lbs)
Run 400m
20 KB swings (55 lb)
Run 400m
20 Overhead Squats (85lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (top number”)
Run 400m
20 DB Squat Cleans 35lbs each)
Run 400
43.27

26:06 as Rx'd.
Warning: do not eat before this WOD

finally got around to this. not a single part is easy. as rx'ed 38:25. love all you assholes scoring in the 20s.

20 DL 60 kg
400 m
20 KB 18 kg DB
400 m
20 OH 20 kg
400 m
20 PU 25 kg
400 m
20 bench jump
400 m
20 BB squat clean 30 kg
400 m

39,57.

48 min used 75lb db for KB
did bench 1st

CFWU
35:41
M/48/193#/72"

20 Deadlifts (275lbs) use 255# for all sets next time
12,8,7,4 then 9,8 of 225#
20 KB swings (70#)
16,4,14,6,10
20 DB Squat Cleans (35lbs each)
10,7,3,8,7,5

41m/206#/75.5"

scaled to pack:

Pack:
20 Deadlifts (195)-regripped somewhere around 13-15
Run 400m
20 KB swings (52# DB)
Run 400m
20 Overhead Squats (95lbs for 1st 13, then 7 w/ 45# bar only)
Run 400m
20 Burpees
Run 400m
20 Pullups (7/7/6)
Run 400m
20 Box jumps (24”)
Run 400m
20 DB Squat Cleans (30#) - I think split 15/5; a couple of power cleans thrown in
Run 400m

46:28

Lots of wasted time walking up and down between basement and street, plus a little more wasted time letting Mrs. Nashville Steve work in on a couple things. About 30-35 degrees out.

That was tough.

M/49/153/1-1-06

Done 12/12

200# DL (unbroken, 20RM is 205)
75# OHS (Shoulders tender)
55# DB
REAL Burpees!
25# DB Clean

33:19

rx'd: 31:40

As Rx'd except:
20 Deadlifts (135lbs)
20 KB swings (1 pood)
20 Overhead Squats (85lbs)
20 DB Squat Cleans (25lbs each)

42 minutes

M/26

at home, 1.5 pood kbs, 40# db squat clns, everything else as rx'd
28:05

15'
subs: no 400m runs (short on time)
jumping PUs
65lb dumbbell
ring push ups for DB cleans
95lb OH squat
PM, garage (grad day)

M/39/195

Done 12/5/09

Subbed 135# squat cleans x 20 (no DB's available),

Otherwise as Rx'd: 37:47

7

RIP Fallen Heroes. Prayers for the Families.

41:35
scaled OHS to 95#
500m rows instead of runs
That was rough, thanks Coach.

CFWUx3
"Lumberjack 20" scaled heavily.

DL: 155lb x20, Run: 400m
KB: 1pood x20, Run: 400m
OHSQ: 45lb x20, Run: 400m
BURP: x20, Run: 400m
PU: x20, Run: 400m
BJ: x20, Run: 400m
SQCL: 2x45lb DB x20, Run: 400m

30:01
Runs went completely to pieces after the burpees.

did this awesome wod in my stupid college globogym with two buddies. time was hurt by lack of equipment and other junk, but still hard as hell!

RIP

huah!

27:00 rxed

correction:

scaled deadlifts to 225lb

coming off 3 months of rehab for a lower back problem so i went light

26:41 for the WOD above

20 Overhead Squats (115lbs)
20,20,16
20 Burpees
20,20,10
Pullups
9,8
20 Box jumps 8 each side, use 9 next time
20,20

24:32

In memory of the fallen.

Scaled as follows

20 Dead lift 20k
400m
20 DB swing 17k
400m
20 O/head squat 35k
400m
20 Burpees
400m
20 pushups
400m
20 Box jumps
400m
20 squat clean 35k bar

Time 22:29mins

29:16
155lb dl
35lb kbs
15lb ohs
35lb db squat clean

34/M/197

28:45

Karen: 1:04:45, 85# ld, 25# kbs, 55# ohs, 25# db sq clean. F/25/5'0"/135#
Kenny: 1:04:46, 110# dl, 25# kbs, 75# ohs, 25# db sq clean. M/22/6'0"/185#
Brad: 52:30, 200# dl, 45# kbs, 75# ohs, 45#db sq clean. M/25/6'3"/298#

29:00

m/36/5'9/176

CFWU-2. Elimated round so Bob wouldn't be waiting on me. Pushups instead of PU 2nd. Superman. No Burgener. No DU.
30:23
DB sq cleans tough. About 4 breaks. Just need to push harder on runds to improve time.

185 lb. deadlift, 20 reps
run 1/4 mile (indoor track)
75 lb. overhead squat, 20 reps
run 1/4 mile
55 lb. db swing, 20 reps
run 1/4 mile
20 burpees
run 1/4 mile
20 strict pullups
run 1/4 mile
24" box jump, 20 reps
run 1/4 mile
35 lb. db clean, 20 reps
run 1/4 mile

36:15 (~6:00 spent walking between track and weight room)

185# DL
95# OHS
40# DB Swing
30# DB Squat Clean

30:24

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

8:53

as rx'd

44:00, but it took me a minute between the treadmill and where i was working out. in total, about 14:00 walking back and forth.

All kinds of mods.

4 rounds as follows:

20 KBs at 35# / Run 400M / 20 OHS at 65# / Run 400M / 20 24" box jump / Run 400M / 20 PU / Run 400M

30 mins

M/20/5'10/128

scaled deadlift to #165 (used DBs)
scaled KB swing to 1.5 pood DB swing
scaled OHS to OHS holding a #11 plate overhead (no barbells so weight really low)
scaled DB cleans to #35(each DB)

subbed 500 meter row for each run due to knee

36:12

As Rx'd, 32:46

M/6'/185#

@.8 scale but DLs @ 85 due to sore back. Subed 85lbs cleans for cleans:
28:58

scaled deadlifts to 225#
KB swing was w/ 70# DB
scaled DB cleans to 40# (no 45# DB, sorry not scaling up)

36:52

As rx'd
40:35

had to walk about300 meters treadmill. hurt time. this was rough

20 Deadlifts (275lbs)
Run 400m
20 KB swings (75 lbs)
Run 400m
20 Overhead Squats (115lbs back squat)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (Bench height)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Time: 48:18

20 Deadlifts (200lbs)
Run 400m
20 DB swings (35lb)
Run 400m
20 Overhead Squats (70lbs)
Run 400m
20 Burpees
Run 400m
20 DB Squat Cleans (35lbs each)
Run 400m

25:33

23.m.137.65"

as rx'd
*subbed 500m row for runs
52:14(PR)

42m, 72/215
31:33

It's my birthday!
20091217 1700hrs
WOD091205: "Lumberjack 20"
20 Deadlifts (125kg), Run 400m
20 KB swings (32kg), Run 400m
20 Overhead Squats (52.5kg), Run 400m
20 Burpees, Run 400m
20 Push Ups, Run 400m
20 Box jumps (20"), Run 400m
20 DB Squat Cleans (2 x 40lbs), Run 400m

Lost some time while changing weight (removing pairs of 20, 10, 5 and 2.5kg plates, then removing the 15kg bumpers to make a 'box'.
Note some subs: Push Ups for PUs, 40#ers for 45#ers, and only 20" of bumper plates
42:27

scaled ohs to 95# the rest as rx'd
49:08

34/M/170

20 Deadlifts (205lbs)
Run 400m
20 DB swings (45#)
Run 400m
20 Overhead Squats (65lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (20")
Run 400m
20 DB Squat Cleans (35lbs each)
Run 400m

29:15

Made a few subs: 26 KBS w/ 55#, 25 OHS w/ 95#, everything else as rx'd: 26.41

Awesome workout befitting of a hero WOD.

42/170
So much scaling I felt like an iguana.

225lb DL
1 pood swings (globo doesn't have a 2 pood)
95lb OHS
Made it up to just before the Box Jumps

33:00

Subbed 175lb backsquat for OHS, 70lb db for KB, 26" box jumps, otherwise as RX'd. Runs on treadmill - .25mi each, 10 first run and 9 for the last 6.

33:29

Times including transition to treadmill:
-275lb DL 1:56 (10,5,5)
-70lb swing 1:11 (unbroken)
-175lb Back squat 4:33 (started with 185lb, doubted myself, changed down the weight, 10,5,5 and realized I should have done more afterall)
-Burpees 1:32 (unbroken)
CTB PUs 2:02 (7,5,5,3)
-26" Box jumps 1:47 (10,10 no rhythm)
-45lb DB squat cleans 3:12 (5,4,3,3,3,2)

Couldn't set up close to the treadmill (nearest old rack), a lot of wasted time transitioning.

m/42/6'/155 12-24-09
145# DL / 44# KB SWG / 65# OHS / 30# DB SQT CLEAN
34-24" stepups sub for 400M run
43:57

44 yom 203 lbs.

1.10 mile run wa

DL 185 lbs.
run
Kettlebell 55 lbs.
run
OHS 45 lbs.
run
Burpees
run
Pullups
run
Boxjumps 20 inch
DONE

44:58

Due to time restraints could not get in:

Next run
Dumbbell squat cleans
run.

33:49
40 lb db swings
185 dead lift
65 lb overhead squats
20 lb each db cleans

In memory of the fallen. . .

CFWUx3
BWU

1:16:06

Deadlifts at 205lbs.
O/H Squats at 95lbs.
Dumbbell Squat Cleans at 40lbs.

400m runs on treadmill (Random/Level 3/7.3 to 7.1) w/ fivefingers

Ernest 39/M/61"/167

"Lumberjack 20" (Modified)
32:48

20 Deadlifts
Row 500m
20 KB swings (1.5 pood)
Row 500m
20 Overhead Squats (95lbs)
Row 500m
20 Burpees
Row 500m
20 Pullups
Row 500m
20 Box jumps (21")
Row 500m
20 Squat Cleans (95 lbs)
Row 500m

m/40/67"/180#

"Lumberjack 20" 35:53

20 Deadlifts (275lbs)(225#)
Run 400m
20 KB swings (2pood)(1.5 pood)
Run 400m
20 Overhead Squats (115lbs)(75#)
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)(40#)
Run 400m

29/m/185

28:30 something...watch kept running while I was stretching and didn't catch it.

did 400's on treadmill and DB squat cleans were power cleans

everything else as rx'd.

subbed 95lbs barbell squat cleans, all runs on treadmill 32:22

forgot to due pull-ups
27:29

just did the pull-ups, still rough because I did the ten round weighted pull-up, strict pull-up, kipping pull-up workout 1.5 days ago. Estimating this with running would have added 2:30 or so to time with giving approximate time of 30 minutes.

49:00 (coming off an illness - very difficult)

20 Deadlifts 185 lbs.
20 DB Swings 55 lbs.
20 Overhead Squats 45 lbs.
20 Burpees
20 Pull Ups
20 Box Jumps
20 DB Cleans 45 lbs. each
Run 1.75 miles (treadmill)

42:56

31/163/65/m
For my brothers
27:32

47/167/m as rx'd

31:01

47/167/m as rx'd

31:01