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.

Friday, August 17, 2018


Find a Heavy Push Jerk Single

2 Rounds:
1a) 10 per arm bicep curls
1b) 10 close grip push ups

"Tuck and Roll"
For Time:
Alt. DB Snatches (50/35)
Handstand Push Ups

*Courtesy of CrossFit Linchpin

Post WOD Accessories
60 m KB Farmers Carry
60 m KB Front Rack Carry
60 m KB Overhead Carry

A Tip For Today
Yes, you read that right, bicep curls.  What creates joint stability?  Proper strength of the surrounding muscle tissue.  What happens when there is a muscular imbalance around a joint?  Multiple things can result from tendonitis, to small strains and sprains, all the way up to dislocations and tears.  Bicep curls help to stabilize the elbow joint for overhead lifting, especially snatches and overhead squats.  If you have ever hyperextended the elbow, or if you have hyper-mobile elbow joints, the bicep curl will help provide that joint stability. 

Thursday, August 16, 2018

5k Row

For Time:
5k Row

100 weighted dead bugs

Tip for the day:
Let's talk about being strong and efficient on every stroke.  Maintain a strong posture throughout the course of the row.  A strong posture on the rower is engaging every stroke by driving the legs down first.  As the legs are close to finishing, then kick the hips open to continue momentum, then the back swing, finally snapping in with the arms to sternum.  Remember, according to Coach Burgener, early arm bend, power ends!  Same applies on the rower.  Maintaining posture creates tension without burning forearms and biceps, allowing the body to suspend off the handle.

Wednesday, August 15, 2018


Find a Heavy Squat Clean Single

20:00 AMRAP
5 Pull Ups
10 Push Ups
15 Squats

*Compare to 8-23-16

A Tip For Today
Having a game plan of a round a minute is not a good way to start this workout.  Eventually, fatigue will set in, the rounds will get longer, and you will find that you wasted a lot of time at the beginning of the workout.  Instead, set a goal for the number of rounds you want.  At "3,2,1,GO" put your head down and get to work.  Do not look at the clock until you have reached your goal.  If you have time left, bonus! If you keep looking at the clock, you will either slow down if you are ahead of schedule, or you will panic if you are behind schedule.  The clock can be your mental enemy on a long amrap.  Head down, eyes forward, game on.

Tuesday, August 14, 2018

Fragile Like A Bomb

200 m Run
20 Russian KB Swings (2/1.5)
20 Box Jumps (24/20)

Post WOD
800 m Sled Walk

A Tip For Today
Simple yet effective.  If you are finding that your engine needs some work, the first place to look is your nutrition.  If your nutrition is spot on, the next place to look is your pacing.  Are you listening to your coach when they cover the desired time?  Maybe cutting back reps or weight to be able to move faster should be your priority for a while in order to improve more in the future.  Lastly, are you pushing yourself hard enough?  If you do not like to go into that "dark" place and lay on the ground after a workout, it is going to be hard for that engine to change in certain time domains.  Intensity and nutrition are the key to change.