Monday, August 20, 2018

Lumberjack 20

For Time:
20 Deadlifts (275/185)
400 m Run
20 KB Swings (2/1.5)
400 m Run
20 Overhead Squats (115/85)
400 m Run
20 Burpees
400 m Run
20 Pull Ups
400 m Run
20 Box Jumps (24)
400 m Run
20 DB Squat Cleans (45/30)
400 m Run

*Athlete gets one barbell
*Courtesy of CrossFit, Inc.

In Honor and Memory of:
On Nov. 5, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
A Tip For Today:
It is really easy to look at this workout and become very overwhelmed with the amount of work to do.  The easiest way to enter this workout is to just focus on one movement at a time and use the run as a chance to catch your breath and pace yourself.  The question you should ask yourself is, how many rounds can I do unbroken?  Maybe it's the KB swings, maybe it's the pull ups, which ever movement you can do unbroken, you should.  Then head out the door thinking of running at a pace that will allow you to physically and mentally reset for the next round.