As many rounds as possible in 20 minutes:
15 air squats
“For God’s Sake!!”
10-9-8-7-6-5-4-3-2-1 reps of
Power Clean 135/95#
Big Dawgs: execute as Rx’d
Pack: scale power clean weight
Pups: use med ball cleans and assisted pull-ups
Check out this recipe from www.everydaypaleo.com for ‘Marvelous Meatballs’
These are a must try, and yes, I made them in the crock pot but you can also bake these in the oven as well. Here
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups
Big Dawgs: As Rx’d
Pack: Half depth on GHD sit-ups
Pups: Use AbMat sit-ups as sub for GHD sit-ups, perform lying knee raises instead of Knees to Elbows
“Creating S.M.A.R.T. Goals”
Specific – A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six “W” questions:
*Who: Who is involved?
*What: What do I want to accomplish?
*Where: Identify a location.
*When: Establish a time frame.
*Which: Identify requirements and constraints.
*Why: Specific reasons, purpose or benefits of accomplishing the goal.
EXAMPLE: A general goal would be, “Get in shape.” But a specific goal would say, “Join a health club and workout 3 days a week.”
Measurable – Establish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.
To determine if your goal is measurable, ask questions such as……How much? How many? How will I know when it is accomplished?
Attainable – When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.
You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.
Realistic – To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.
Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.
Timely – A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? “Someday” won’t work. But if you anchor it within a timeframe, “by May 1st”, then you’ve set your unconscious mind into motion to begin working on the goal.
T can also stand for Tangible – A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing. When your goal is tangible you have a better chance of making it specific and measurable and thus attainable.
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
Big Dawgs: As Rx’d
Pack: Perform GHD situps halfway
Pups: Use regular sit-up instead of GHD
“The Effects of Dynamic Range of Motion Exercises and Static Stretching on Strength and Range of Motion of the Hip Joint.”
by Carol Kanetzke
A brief narrative description of the journal article, document, or resource. The effects of Dynamic Range of Motion (D’ROM) exercises and static stretch on hip flexibility and hip strength were examined. One hundred one male and female college students were divided into three groups: D’ROM, static stretch (ST), and control (C). All subjects were measured before and after treatment for hip flexibility and strength. Two specific hip flexibility exercises were performed twice a week for seven weeks by the D’ROM and ST groups. The gain scores of the dependent variables, hip flexibility and strength, were each analyzed by a two-way analysis of variation (sex x treatment). Zero-order and partial correlation coeffients were calculated between flexibility and strength for pretest, posttest, and gain measures for all groups. D’ROM had a significantly greater increase of hip flexibility than ST and C, and a significantly greater increase of hip strength than C. Females had a significantly greater increase of hip strength than males. Results indicate that D’ROM exercises have an effect on developing flexibiity and strength at the hip joint. Increases in hip strength may not be related to increases in hip flexibility for both D’ROM exercises and static strength. Exercises are illustrated, and tables and charts are also included.
20 Deadlifts (275/185)
20 KB swings (70/53)
20 Overhead Squats (115/80)
20 Pullups (Chest to Bar)
20 Box jumps (24”)
20 DB Squat Cleans (45/30)
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 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.
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
“One-hand” pull-up right arm (left hand grabs the right wrist)
“One-hand” pull-up left arm (right hand grabs the left wrist)
Big Dawgs: As Rx’d (Use 53lb kettlebell plus 5lb dumbbell)
Pack: Scale thruster and pull-up weight accordingly
Pups: Substitute assisted pull-ups for one-hand pull-ups
* Reminder! We will be doing the ‘Lumberjack 20’ WOD on Saturday December 5th!! Show up and show your support for this great cause. For more info, see our ‘Upcoming Events’ section on the left side of the page.