CrossFit Barbarian Fitness: Lumberjack 20

Friday, December 4, 2009

Saturday, 5 December 2009

Strength:
Push Press - Set a new 3 Rep Max

WOD:
"Lumberjack 20"
- 20 Deadlifts, 275 lbs
- Run 400 meters
- 20 KB Swings, 2 pood (or 75 lbs DB)
- Run 400 meters
- 20 Overhead Squats, 115 lbs
- Run 400 meters
- 20 Burpees
- Run 400 meters
- 20 Pull-ups, Chest to Bar
- Run 400 meters
- 20 Box Jumps, 24"
- Run 400 meters
- 20 DB Squat Cleans, 2 x 45 lbs DBs
- Run 400 meters

This new Hero WOD is in remembrance of our brothers and sisters who lost their lives in the vicious terrorist attack on Ft. Hood on 5 November, 2009. CrossFit Lumberjack has setup a donation page to ensure that the significant needs of the families of the fallen Soldiers are met. Our hearts and prayers go out to those whose lives were forever changed on that fateful day.

World-Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.