Had enough of the girls yet?

The post-wod recap.

Today's WOD:

Nicole

400m run

Max rep Pull-ups

  

20 minute AMRAP

  

Last on:  03 08 11

Warm-up:

1. Run 400m
2. Walk: Outside,Inside,Heel,Toe
3. Wall Drill 2x20
4. Snatch Balance 10 in 10

MOD:

Pull-ups

Running Mechanics

Post-WOD:

Personal Challenge Work

Stretch: Plantar Fasciitis

CFTally Athlete Results:

Phillip 7/51

Professor 6/111

Jolly Green 5/48

bamf 6/40

Patrick 7/79

Andy 7/48

John S. 7/43

Mr. Clean 6/76 Scaled/subbed

Charlie 4/41 Scaled

Nicole W. 5/30 Scaled

Sweet Tea 6/54 

Mighty Mouse Subbed

Ian O.  6/38 Scaled

Flex 5/61

Ox 6/50

Tuffy 5/58 Scaled

Kim Possible 5/52 Scaled

5/38 Scaled

JuJu 5/45 Scaled

Mikki 5/48 Scaled 

Tony 7/52

Stoner 7/90 repeat w/ a vest!

Counselor 6/101 

Jason 6/37 

Cornbread 6/53 (PR)

Rover 5/48

Rubberman 7/76

Tom 6/58 Scaled

Speed Racer 8/33

Jenken 6/35 Scaled

Improving Running Form

Today's WOD:

Running Mechanics

  

Run 800m for time

  

Wall drill with leg pull 3x 15 each leg

Hop drill x3

Partner drills 2x15

Jump Rope drills x15 each leg 2x, then both legs for 50 pulls.

Running Video review

  

Run 800m for time

Warm-up:

1. Jump Rope 5 minutes
2. Hip Mobility Stetch
3. Squat x20
4. Samson Stretch

MOD:

Gravity Based Running

Post-WOD:

Stretch: Plantar Fasciitis

CFTally Athlete Results:

Bill 3:50 - 3:42

Lily 4:03 - 3:53

Jolly Green 4:19 - 4:41

The Standard 3:48 - 3:27

Valerie 3:38 - 3:27

Ashley 3:27 - 3:21

Patrick 2:56 - 2:50

Kyle 2:48 - 2:50

Joker 3:10 - 3:22

Karen 4:49

Kim Possible 4:52

Mighty Mouse 4:52 - 4:30

Catherine 5:06 - 5:25

CouchFit 3:30 - 4:00

Anne 4:46 - 4:58

Devin 3:43 - 3:06

Madeline 4:57 - 4:33 Subbed 1k row

Stoner 2:36 - 2:42

Upman 3:26

Cornbread 3:50 - 4:00

Rachel 3:24 - 3:19

Jason 3:40 - 3:57

Nikki 4:54 - 4:50

KitKat 3:39 - 4:23

JuJu 4:20 - 4:27

Tony 2:58 - 2:45

Tuffy 4:03 - 4:01

Abi 3:00 - 3:17

Running, Chinning and Dipping

Chin-ups are a nice change.

Today's WOD:

Run 800m                

25 Chin-ups

15 Ring Dips

  

3 Rounds for time.

  

Last on: 04 16 10

Warm-up:

1. Run 400m
2. Squat Stretch
3. Snatch 10 in 10
4. Pose: Wall Drill 2x20
5. Walk: Outside,Inside,Heel, Toe

MOD:

Pose Running

Chin-Up

Ring Dip

Post-WOD:

Personal Challenge Work

Stretch: Plantar Fasciitis

CFTally Athlete Results:

Ronbo 34:57 Scaled

Jolly Green 37:33

Bill 36:16 Scaled

Ashley 28:00 Scaled

Tweety Bird 28:01 Scaled

Lauren 28:27 Scaled

Valerie 26:57 Scaled

Kaveman 31:10

Kim Possible 26:38 Scaled

Christina 14:30 Scaled 

Joker 29:51 Scaled

CouchFit 33:58 Scaled 

Ian 27:00 Scaled 

Alisa 30:52 Scaled 

Ox 30:19 Scaled 

Marcelo 30:06 Scaled 

Mighty Mouse 30:08 PR

Special K 25:38 Scaled 

Anne 28:17 Scaled 

Tuffy 28:18 Scaled 

Emory 30:07 Scaled 

Kyle 22:58

Stoner 17:59

Rubberman 26:55

Zach 28:07 Scaled/Subbed

Carnivore 16:51

Cornbread 34:55

JuJu 34:56 Scaled 

Upman 26:01

Jorge 31:20 Scaled 

Abi 22:06 Subbed

Susie Burpee 32:20 Scaled 

Flex 27:57

Carlos 19:49

Counselor 20:47

Thad - Practice

All Together Now!

Today's WOD:

Working Together

  

20 Partner Wall Balls 20/14lbs 10ft target

40 Partner Sit-ups 20/14lb ball

Throw & Run 20/14 lbs

20 Partner Push Up w/handshake

Partner Walking Lunge w/bar 45/35 lbs

3 rounds for time.

  

All runs/walks leave from back door to front door by stop sign.

Partners work together for every movement

Warm-up:

1. Row 2 minutes
2. Squat Stretch
3. Samson Stretch
4. Snatch 10 in 10

MOD:

Everything!

Post-WOD:

Personal Challenge Work

Stretch: Plantar Fasciitis

CFTally Athlete Results:

Ronbo & Bill 33:44

Conbread & Monkey 34:51 Scaled

Lauren & Valerie 35:18

Ashley & Laurie 40:33 Scaled

Tweety Bird & Monkey 34:19 Scaled

Karen & Charlotte 30:29 Scaled

Mighty Mouse & Special K 29:31 Scaled

Kim Posible & Tuffy 30:34 Scaled

Mr. Clean & Joker 34:27

Ox 51:05

Marcelo & Ian 37:08 Scaled

Cindy 31:05 Scaled

Carnivore & Stoner 23:33 Best Male Team Time

Kyle & Brian 24:17

Emory & Aislinn 25:47 Best Girl Team Time

Zack 25:00 Scaled

Anne 26:00 Scaled

Rubberman & Jason 38:16 Scaled

Counselor & Upman 30:35

Abi 25:00 Scaled

Nicole & Speed Racer 31:17

Danny & Jimbo 24:40

Jenken 18:30 Scaled

Carlos & Thad 32:14

Everyone worked hard on this WOD regardless of the time or scaling.  Our members have great Teamwork and determination!

For the Lumberjack 20

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He 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. 

Today's WOD:

Lumberjack 20

  

20 Deadlifts 275/190 lbs

Run 400m

20 Kettlebell swing 32/24 kg

Run 400m

20 Overhead Squat 115/80 lbs

Run 400m

20 Burpees

Run 400m

20 Pull-up (Chest to Bar)

Run 400m

20 Box Jumps 24/20"

Run 400m

20 Dumbell Squat Cleans 45/30 lbs

Run 400m

  

For time.

Last on:12 16 09

Warm-up:

1. Walking Lunge x10
2. Split Jump x20
3. Rack Stretch
4. Front Squat w/bar x10
5. Squat Clean 5 in 5
6. Pose: Wall drill 2x20
7. Pose: Foot Pull x2

MOD:

Overhead Squat

Dumbell Squat Clean

Pull-up (Chest-to-bar)

Post-WOD:

Stretch: Plantar Fasciitis

CFTally Athlete Results:

Standard 37:18

Ronbo 45:44 Scaled

Jolly Greeen 46:17 Scaled

Bill 45:00 Scaled

Tweety Bird 33:32 Scaled

Valerie 37:34 Scaled

Aislinn 40:58 Scaled

Mr. Clean 44:50 Scaled

Brian 42:25 Scaled

Theresa 43:45 Scaled

Anne 25:00 Scaled

Zach 48:30 Scaled

Zen Master "Allen" 47:00 Scaled

Counselor 37:02 Scaled

Ugogirl 33:32 Scaled

Kelly G. 45:00 Scaled

Rubberman 36:06

Abi 31:12 Scaled

Jason 34:20 Subbed

Carnivore 29:34

Monkey 39:40 Scaled

JenKen 37:10 Scaled

Danny 37:12 Scaled

Nicole 41:42 Scaled

Jimbo 35:40 Scaled