go heavy or go...less heavy...

"poopty peupty pants"

3 x Deadlift
3 x Power Clean
3 x Shoulder Press
run 400m
2 x DL
2 x PC
2 x SP
run 400m
1 x DL
1 x PC
1 x SP
run 400m

use same weight each round. post load and time.

RESULTS
Jason - 12:50 - 350# DL, 175# PC, 145# SP
Seth - 10:02 - 375# DL, 205# PC, 145# SP, sub 50 Tuck-Jumps for runs

3-2-1-OUCH

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

oldies

RESULTS
Jason - 43:24 as rx'd (no vest)

happy weak year...

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

RESULTS:
Jason - 8rds + 5pp
Seth - 8 1/3 Rds

Out with a whimper

For what is almost certainly the last workout for us in 2010, this didn't pack much punch. Posting only as a point of (shameful) reference.

Bench Press: 5-5-5-5-5

Then

Weighted Pull-Ups, Max Reps:
Increase weight each round

Results:
Justin - 185,185,205(1),185,DNF then 10@10#,7@25#,5@35#,4@45#,2@55#,1@65#,0@75#
Seth - 205,225,225,225(4),DNF then 10@10#,6@25#,6@35#,4@45#,4@55#,3@65#,1@75#,0@85#
Jason - 165,185,195,205,215(3) then 10@10#,7@25#,5@45#,4@55#,3@65#,1@75#,1@85#,0@90# then back squats, see comments

ouches

"DT" - 5 Rounds For Time:
12 Deadlifts - 155 lbs
9 Power Cleans - 155 lbs
6 Push Jerks - 155 lbs

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

previousnesses

RESULTS
Jason - 23:45 as rx'd

How does this work again?

Been a while since I actually posted anything. It took further alteration of this random selection due to a lack of pull-up bars to make a workable routine.

"Altered from 080806" - For Time
21 DB Power Snatches - 45 # (per arm)
21 V-Sit-Ups GHD Sit-Ups
42 Pull-Ups Run 800 Meters
15 DB Power Snatches - 45 # (per arm)
15 V-Sit-Ups GHD Sit-Ups
30 Pull-Ups Run 400 Meters
9 DB Power Snatches - 45 # (per arm)
9 V-Sit-Ups GHD Sit-Ups
18 Pull-Ups Run 200 Meters

Seth - 12:51
Justin - 17:14, sub steep decline sit-ups


Then we mistakenly challenged each other to Row 500 Meters for time:
Seth - ~1:31
Justin - ~1:51

bleh

"Nate" - As Many Rounds as Possible in 20 Minutes of:

2 Muscle-ups
4 Handstand Push-ups
8 DB Swings @ 70lbs

RESULTS
Jason - half-hearted 9 rounds, subbing 3 x dips/PUs for MUs

furious holiday

25th day of the month...25 reps per round. sure...why not...

"Furious Fives" - 5 Rounds For Time:
5 Deadlift - 225/155 lbs
5 Handstand Push-ups
5 Power Clean - 135/95 lbs
5 Pull-Ups
5 Thrusters - 95/65 lbs
Rest 1 minute between rounds, time each round

previous

RESULTS
Jason - 1:50, 1:43, 1:52, 2:12, 2:20 - 13:57 as rx'd

push it real good...

"Noodle Arms" - 3 Rounds for time of:
Run 400m 15 36" box jumps (sub due to rain)
15 push-ups
15 pull-ups
15 push-ups
15 squats
15 push-ups
15 sit-ups
15 push-ups

RESULTS
Jason - 17:34

i got chopped...

"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

From crossfit.com:
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

RESULTS
Jason - 30:52 - scaled OHS to (LAME) 55#, all others as rx'd

in over my head...

did a bunch of OHS and snatch balance work...which was ugly and terrible...then...

"Isabel"
30 Reps for time
Snatch - 135 lbs

previous 1
previous 2

RESULTS
Jason - 5:41 @ 115# - power snatches

it's BS

Back Squat
3-3-3-3-3

RESULTS
Jason - 205-225-245-275(1)-255
Seth - 275,295,305,315,320

revisit

"angie"

100 pull-ups
100 push-ups
100 sit-ups
100 squats

for time.

RESULTS
Jason - 23:35

go for 2

"101215"

SP 1-1-1-1-1
PP 3-3-3-3-3
PJ 5-5-5-5-5

then

"death by c+j"
1 c+j the first minute, 2 the 2nd, 3 the 3rd, etc, etc until you can't complete the reps for the minute

RESULTS
Jason
125, 145, 145, 150, 150
150, 155, 165, 175, 175
125, 135, 145, 155, 185 (2)
then
7 rounds + 3 reps @ 115#

some more borrowation...

"101214"

Three rounds of:
10 Deadlifts
30 GHD situps

post weight and time.

RESULTS
Jason - 7:58 @ 250# DLs

well....

i'm a little under the weather so i thought i'd do some strength work. that didn't work out so i did a sprint afterwards...

3 sets of 5 PCs

"gassy grace?"
3 rds of:
10 reps 135# barbell from floor to overhead any way you want
10 burpees

RESULTS
Jason - 135, 155, 175 (2). 9:33 for the "sprint"

the other day...

"101208"

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

RESULTS
Jason - 14:27

Where's the progress?

I seem to have hit a plateau on this one, as results were all too similar to last time.

Power Clean 1-1-1-1-1-1-1 reps

That's seven sets of one repetition. Rest as needed between efforts.

Results:
Seth - 205,225,240,250,255(f),255(f),240

muscledowns

been doing 2-a-day WODs this week.

workout 1 today is:

30 muscle-ups for time

RESULTS
Jason - 7:33 - jumping MUs (i can has FAIL)

later...workout 2:

poOpeye

10 rds of
10 95# hang squat cleans
5 HSPU

kind of like popeye but with squatting. seewhatididtherewiththename?

RESULTS
Jason - 19:41
Seth - 19:37
Justin - 18:19, 5 HSC rds 2-10

Be. Aggressive. B. E. Aggressive.

Today is all about taking the weights overhead with authority.

Push Jerk: 3-3-3-3-3-3-3

Results:
Seth - 185,195,195,205,215,220,DNF