Friday 1 December 2017

Happy 31st Birthday JT!

Warmup
3 rounds:
200m run
10 band pull aparts
10 band pass throughs
10 ring rows
10 push ups

Strength
E2MOM x10
Odd- 5 bench press
Even- 5 strict pull-ups

JT's Festive 31st Birthday WOD
2 RFT
86 DU
31 DL 155/105#
12 Power Clean 155/105#
-1 Burpee penalty at each break, including change in movement.

Thursday 30 November 2017

Warmup
2 rounds:
High Knees
Butt Kickers
Karaoke
Shuffles
Cross Run
Side Lunges
Sprint
1 wall walk
10 kip swings

Strength
Ring dips
10-10-10-10-ME
Rest as needed between sets

WOD
16.1 RX
20 min AMRAP
OH Lunge 25ft 95/65#
8 Bar facing burpees
OH Lunge 25ft 95/65#
8 Chest to bar pull-ups

or
16.1 Scaled
20 min AMRAP
Front rack walking lunge 25ft 45/35#
8 bar facing burpees
Front rack walking lunge 25ft 45/35#
8 Jumping pullups 

Wednesday 29 November 2017

Warmup

400m run

-3 rounds with a light kettle bell:

10 Goblet squats

10 Kettle bell swings

10 weighted sit ups

Strength

5 rounds on a 3 min clock

8 double kettle bell F. Squats

8 double kettle bell bent rows

Partner WOD

14 minute AMRAP

200m run

15 Kettle bell swings

60 ft sled push

(alternate per round)

Tuesday 28 November 2017

Foundations will be this Saturday at 0830 with a WOD following at 1030.

Warmup
400m run
1 lap:
High knees
Butt kicker
Karaoke
Shuffles
Cross run
Side lunge
Frankenstein walk

Samson stretch

Strength
5x through. Rest as needed between sets and increase weight as needed.
3 DL
3 Hang Power Clean
3 Front Squat
3 S2OH
3 DL

WOD
E5MOM for 20min
(On a 5 min clock x 4)
Run 400m For Time

Monday 27 November 2017

This week we should have full schedule. We are also looking forward to foundations this Sat. Please keep checking back for updates! :)

Warmup
400m run
1 lap:
High knees
Butt kicker
Karaoke
Shuffles
Cross run
Side lunge
Frankenstein walk

Samson stretch

Strength
3x ME pull-up hold
2 min rest between sets

WOD
7min AMRAP
5 S2OH 115/75#
10 DL 115/75#
15 Box jump 24/20"

Closed Saturday

Unfortunately due to current circumstances (forgetting that I was having family in this weekend) I will be unable to open the gym tomorrow.  Sorry for any inconvenience, as well as the late notice.


Jake (from State Farm)

Monday 20 November 2017

STRENGTH


10 min EMOM
3 Front squats
Athlete picks load




METCON


15 min AMRAP


5 Wall Balls 20/14#
5 Thrusters 115/95 scaled 95/75#
5 KB Swings 53/35#

Thanksgiving Week Schedule

Mon-Wed- Normal Hours


Thursday- Closed


Friday- 1130-1300


Saturday 10:30


Enjoy your Holiday!

Saturday 18 November 2017

WARM UP

200m jog
1lap high knees
1 lap carioca
1lap shuffle
1lap inch worm
10 air squat
10 kip swing
10 pass/atw

LUMBERJACK 20

20 Deadlifts 275/185#
Run 400m
20 KB swings 70/53#
Run 400m
20 Overhead Squats 115/85#
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps 24/20#
Run 400m
20 Squat Cleans 95/65#
Run 400m

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.

Friday 16 Nov 2017

WARM UP

3 rounds

200m run
5 bb thrusters
5 good mornings
20 sec Sampson stretch each side

10 unbroken double under

METCON

Complete as many rounds as possible in 20 mins of: 10 Burpees 20 Overhead Lunges, 95/65 lbs 30 Double Unders

http://www.chrisstroud.net/crossfit-handstand-push-up-progression-template/

Thursday 15 Nov 2017

WARM UP

1lap high knees
1lap butt kicks
1lap shuffles
1lap inch worm
1lap burpee broad jump
10 bb press
10 kip swing
10 shoulder sweeps
10 pass/ATW

STRENGTH

Deadlift 1RM

focus on technique rather than weight.


METCON

For 3 cycles:
AMRAP in 3 mins of: 10 Box Jumps, 24/20 in 5 Handstand Push-ups Rest 1 min between each cycle. For each cycle restart the AMRAP.


Some useful information

https://youtu.be/KSZogPDS9c0

Lumberjack 20 This Saturday

Wednesday 15 Nov 2017

WARM UP

3 rounds
Run 200m
5 squats
5 bb strict press
5 bb good morning

SKILL

100 double unders for time

METCON

Complete as many rounds as possible in 10 mins of: 5 Strict Pull-ups 10 Wall Balls, 20/14 lbs 15 Kettlebell Swings, 1.5/1 pood

Tuesday 14 Nov 2017

WARM UP

400m run
10 PVC OHS
10 sit up
10 pass/ATW
10 kip swing
Burgener warm up

STRENGTH

3x5 reps
60/70/80% 1RM

If you don’t have a 1RM, work on technique

METCON

12-9-6-3 reps, for time of:
Power Snatch, 95/65 lbs 
Burpee

Monday 13 November 2017

Class for today will only be 1030-1100, due to the 4 day weekend.




WARM UP

3 Laps side shuffle
3 Laps cariocas
3 laps shuttle sprint
10 naked bar back squats
10 naked bar front squats
10 naked bar OHS
10 pass/atw
10 shoulder sweeps


METCON

For time: Run, 400 m 30 Back Squats, 95 lbs Run, 400 m 20 Front Squats, 95 lbs Run, 400 m 10 Overhead Squats, 95 lbs

Friday 10 November

Warm up

10 alternating spiderman and reach
10 air squats
10 medball cleans
10 abmat situps

WOD
For time

400m run

20 box jumps (24/20)
400m run
20 wall balls
400m run
20 TTB
400m run
20 power cleans (135/95)
400m run

Thursday 9 November

Warm up

10 PVC pass throughs
10 PVC/ATW
BB only
5 good mornings
5 back squats
5 strict presses
5 overhead squats
5 stiff legged deadlifts
5 hand stand push ups
WOD

5:00 EMOM

5 hang power snatches (115/75)
Rest 1:00
5:00 EMOM
5 power snatches (135/95)
Rest 1:00
5:00 EMOM
5 snatch pulls (155/115)

Strength
Overhead squats
5@75/55 x 2
3@95/65 x 2
2@ 115/75
1@135/95
Establish heavy single for the day

Wednesday 8 November

Warm up

Foam rolling
3 HSPU
10 kipping swings
10 abmat sit ups
10 scap retractions
10 supermans
10 hollow rocks

WOD

100 double unders
5 wall walks
10 pull ups
15 GHD sit ups
20 wall balls (20/14)
15 GHD Sit ups
10 pull ups
5 wall walks
100 double unders

Tuesday 7 November

Warm up

BB only
5 good mornings
5 back squats
5 strict presses
5 front squats
5 stiff legged deadlifts
5 hand stand push ups

WOD

5:00 EMOM
3 hang power cleans (135/95)
Rest 1:00
5:00 EMOM
3 power cleans (155/115)
Rest 1:00
5:00 EMOM
3 clean pulls (185/135)

Strength

Front squats

5@115 x 2
3@135 x 2
2@ 155
1@185
Establish heavy single for the day

Monday 6 November

Warm up

1 lap walking lunges
BB only
5 good mornings
5 back squats
5 strict presses
5 front squats
5 stiff legged deadlifts

WOD For time

400m run

21-15-9/
Deadlift (185/135)
KBS (53/35)
AbMat sit-ups
400m run

Note on 04 Nov 17 Foundations

Just a note to all new athletes planning on coming to our foundations class tomorrow.  There are no rest rooms at our current location.  Please ensure you take care of any bodily needs you have prior to coming to the class.  I am working on getting a Porta John, but until then on the evening and weekends, there aren’t any facilities close by for athletes to use.  Thank you for your attention.



Coach Jake (from State Farm)

Saturday 4 Nov 2017

0830 Foundations!
1030 WOD!

Warmup
400m run
10 jumping squats
30s plank
30s bridge plank
30s shoulder taps in push-up position
30s bridge plank
10 PVC PT/ATW
Samson stretch

WOD
Partner WOD
Buy in: Partner A does 200m OH plate carry 45/25#
Then, switching every 30s accomplish:
100 KBS 53/35#
80 Air squats
60 G2OH with plate 45/25#
40 Burpee2plate
20 Shuttle runs
40 Burpee2plate
60 G2OH with plate 45/25#
80 Air squats
100 KBS 53/35#
Cash out: Partner B does 200m OH plate carry 45/25#

Friday 3 Nov 2017

Sorry for the mix-up this week. My internet was down. If you did Coach David's WOD yesterday, you will do my WOD today and vice-versa.

Also, we are having foundations on Saturday 4 Nov 2017. Foundations will be at 0830 and our Saturday WOD will be at 1030.

Warmup
Coaches choice 

WOD
EMO2M x10
Every 2 minutes for 20 minutes do 70ft sled push 90/45# and 5 Push Press 95/65#

Post WOD
50 GHD sit-ups NFT

2 November 2017

Warm up
3 rounds of
10 abmat sit ups
15 single unders
5 power cleans (BB only)
5 stuff-legged DL (BB only)
5 good mornings (BB only)

When complete :20 Samson stretch, each side

WOD
“Cross Cross”
15:00 AMRAP
30 DU
15 power cleans (115/80)
30 DU
15 TTB

Strength
15:00 EMOM
1-5 snatch grip DL (115/80) x 5 reps
6-10 sumo DL (155/115) x 7 reps
11-15 DL (185/135) x 9 reps