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Sunday, May 19, 2013

"If Not Me..Then Who?"

courtesy of 

It's Memorial Day week and we're getting after it. This week we're stepping it up a notch as a small token to honor those who have sacrificed so much for us. Beginning Tuesday and running through Memorial Day we'll be hitting up a different Hero WOD to memorialize those who gave their lives so we may be free.

Monday and Wednesday we will still test out our maxes so that the following week we can flow into a much needed deload week before we start back up with a new cycle. So below you'll see a day by day schedule of what's in store:

Test out front squat max then end with a bodyweight circuit finisher


Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Test out push press max then..

2 rounds for time:
24 x Dead Lift (295#)
24 Box Jumps
24 x Wall Ball
24 x Bench Press (195#)
24 x Box Jumps
24 x Wall Ball
24 x Power Clean (145#)

"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 KB Squat Cleans (44/26lbs each)
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.

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

WOD for Warriors 21 Guns Salute
Partner #1:

21 Pull-ups
21 Burpee Box Jumps (20" Rxd)
21 Firemans Carry Back Squat (partner of equal weight)
21 Burpee Box Jumps
21 Pull-Ups

Partner #2 executes
Partner #1 again
Partner #2 again

The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation's Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased.

Bring A Friend Pain Clinic! 

Monday - 9am Memorial Day "Murph"
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
*wear 20lb weighted vest if available

Bump up your calories and your hydration. More importantly prepare yourself mentally. If you're not ready to suffer and give it all you have, then please just stay home. Everyday they sacrifice..we're just asking a couple days to honor it. 

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