Archive for November, 2009
« Previous EntriesWOD 11.30.09
Monday, November 30th, 2009Strength: Bent Over Rows 3-3-3-3-3 followed by… 5 rounds for time… 250 M Row 200 M Backwards Run 50 Double Unders Great start in the new box today everyone! This is gonna be fun!
Intermittent Fasting
Monday, November 30th, 2009Intermittent fasting [IF] is a way of eating that groups all of your eating into a small window of the day followed by a long period [16-20 hours] of not eating [fasting]. Most carnivores we know eat like this. Carnivores fast until they kill and then they eat until full and then fast until the [...]
Saturday 11.28.09
Saturday, November 28th, 2009What a great last couple of days! Our sincere thanks to all of you who have been in to help putting this all together! We appreciate your time, your energy and your input! We have the ABSOLUTE BEST COMMUNITY! Thank you CCF!! We love you guys!
Happy Thanksgiving Day WOD
Thursday, November 26th, 2009Happy Thanksgiving Day WOD 2009 The following exercises must be completed by a team of 3-4 athletes. Each exercise is multiplied by the number of athletes in the team. 1-Mile Run 50 Pull Ups 100 Push Ups 150 Squats So if your team has 4 athletes, you must complete: 4 Miles of running, 200 Pull [...]
WOD 11.25.09
Wednesday, November 25th, 2009Strength: Hang Squat Cleans 3-3-3-3-3 followed by… 20 KB Swings (53/35) 50 Push Ups 100 Double Unders 50 Push Ups 20 KB Swings
Fort Hood Fundraiser
Tuesday, November 24th, 2009On Saturday, December 5th, the CrossFit family will support the families of the victims killed in the shootings at Ft. Hood on November 5th through the Lumberjack CrossFit Memorial Hero WOD. (Taken from www.crossfit.com.) Lumberjack 20 20 Deadlifts (275lbs) /Run 400m 20 KB swings (2pood) /Run 400m 20 Overhead Squats (115lbs) /Run 400m 20 Burpees [...]
The Front Door, The Ultimate Milestone
Tuesday, November 24th, 2009We all remember our big fitness milestones, first pull up, first muscle up, first triple digit lift, first WOD as RX’d, first WOD period… In reality I think the most important milestone, one that goes unnoticed by most, is getting in here in the first place. It’s much easier to make excuses, stay home, sleep [...]
Muscle Ups
Tuesday, November 24th, 2009SKILL: Muscle Ups *pull from knees *transition through *jumping WOD: 30 Muslce Ups for time… or 50 Scaled Muscle Ups or 30 rounds of 2 Ring Pull Ups 2 Transitions 2 Ring Dips
Death by Kettlebell
Monday, November 23rd, 2009Death by Kettlebell 35-28-21-14-7 KB Swings (53/35) KB Goblet Squats KB Sumo Deadlift High Pulls 150M Run *complete the required reps of each lift then run 150M in between rounds MOVE Update: We received the rowers today, the KB’s, MB’s and Power Racks are due later today, our power is on and my thanks to [...]
Sunday Morning Service, 11/22/09
Sunday, November 22nd, 2009Warm-up/Stretch Thruster: 2-2-2-2 WOD: ”Quarter Gone Bad” Complete 5 rounds, scoring total # of reps completed. Thrusters, 15 seconds (135#/95#) Rest 45 seconds Weighted Pullups (50#/30#) Rest 45 seconds Burpees, 15 seconds Rest 45 seconds Nice job to the choir today. Quite a few people hit some pretty big numbers on their thrusters today, [...]
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