Hero WOD Saturday this weekend! We will have one class at 8:30am (no barbell or 10:30am crossfit class). The Hall of Gains will be available for open gym until 10:30am.
Holiday Party is Friday December 14th! Mark your calendars. More info here:
MONDAY, NOV 26
2 push press + 1 split jerk
40 double unders
TUESDAY, NOV 27
10 minutes handstand or handstand walk practice
In week 3 of 4 of our gymnastics skills month we will tackle the handstand walk. It is not our expectation that you all end up being able to handstand walk today. We want to introduce some drills and build upon our work from two weeks ago in practicing being inverted.
Even if you are not ready to attempt handstands, we will use this time to practice being inverted. Even just handstand holds against the wall is great body positioning practice and shoulder warm-up.
1. Nose-to-wall handstand hold – 2 sets x 30 sec hold
Perform a wall walk (or cartwheel) into a nose-to-wall handstand hold. Maintain the hold for 30 seconds. Walk your feet down the wall, rest as needed, then repeat.
2. Wall facing handstand shoulder taps – 2 sets
In a nose-to-wall handstand, rock your hips side-to-side to shift your weight. As you shift your weight, pick up one hand and touch it to your shoulder. Alt sides. Attempt two sets of alternating arm shoulder taps, or as many as you can pull off.
3. Handstand walk-aways – 2-3 attempts
From a nose-to-wall handstand, kick your feet off of the wall and allow yourself to be “pulled” forward by your body tipping past 90 degrees. Attempt to maintain your balance, or, walk-away from the wall. Shorts choppy steps with your hands!
4. Handstand walks – 2-3 attempts
If you are feeling bold, go for it! Kick up into a freestanding handstand and see how far you can go. This will be as much practicing falling as walking at first. You may also use a partner to help…have your partner support your feet to help you find the balance.
Athletes can choose 1 of 3 ways to do this workout:
80 alt leg lunges
80 abmat sit-ups
2 rounds for time:
40 alt leg lunges
40 abmat sit-ups
4 rounds for time:
20 alt leg lunges
20 abmat sit-ups
Record your total time and which option you chose (1, 2, or 3)
WEDNESDAY, NOV 28
Pause back squat 5×3
Pause for 2 seconds at the bottom of the squat.
30 single arm KB front squat (53/35) – switch arms as needed
70m farmer carry (70/53) – to the end of the building and back
THURSDAY, NOV 29
Buy-in = 1000m row
10 hang power snatch (115/75)
5 burpee box jump overs (24/20)
10 hang power cleans (115/75)
5 burpee box jump overs
Cash-out = 1.5mi bike
Start some athletes on row and some on bike as needed.
FRIDAY, NOV 30
Shoulder to overhead (155/105)*
*1 rope climb between sets
*Rx+ legless rope climb
SATURDAY, DEC 1
Today is Hero WOD Saturday and we will honor the Lumberjack 20. At 1:34 p.m., on Nov. 5, 2009, a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. He killed 12 soldiers and one civilian, and wounded 43 others.
U.S. Army Spc. Frederick Greene, 29, of Mountain City, Tennesee, 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 11 of the wounded were active CrossFit athletes in the 20th Engineer Battalion, home to Lumberjack CrossFit.
We will have one class at 8:30am (with childcare). The WOD is a chipper so we can have a staggered start if needed. There will not be a 9am barbell or 10:30am CrossFit class.
•20 Deadlifts 275/185 lbs
•20 KB swings 2pood
•20 Overhead Squats 115/80 lbs
•20 Pullups Chest-to-Bar
•20 Box jumps 24/20″
•20 DB Squat Cleans 45 lbs each