Sunday, 1 July, 2012

Posted by Mandee on June 30, 2012   |   10 Comments


500 Meter row

Demo/Review of each movement for the workout



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 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.

CrossFit ‘Hero WOD’ Saturday” article in the Fort Hood Sentinel.

10 responses to “Sunday, 1 July, 2012”

  1. Mandee says:

    Now that’s a fine looking swim team!!!

  2. AP says:

    Swcond that! We need a fierce team name, like CFHSV Octopi or Sea Anemones, you know, something really intimidating.

  3. Kristen Brinkley says:

    What pool is that? Gotta love swim training. Could use LOTS of it right now–especially in this heat! I swam some laps at Blossomwood Pool on Saturday during “rest break”. It totally kicked my derrière.

    • AP says:

      Lily Flagg, I think we’re gonna try to do a regular Swim WOD for the summer every Friday morning at 0630. Keep an eye on here for updates.

  4. Tracey says:

    Hey guys! Make sure you hydrate all this a.m. If you plan in doing lumberjack 20 this afternoon!!!!!!! It would be wise to bring coolers of ice and rags as well.

    Gym Mom:)

  5. AP says:

    Good call Tracey, I was just writing this about hydration.

    Thought I’d offer some suggestions for getting and staying hydrated, especially if you’ve been coming in during the afternoons and/or plan to come in today. Fluid requirements vary from person to person, and for many of us, the best way to stay adequately hydrated is to stick to a schedule. From my experience in racing in high temps and humidity, hydration strategies can and should begin anywhere from a week out to 2-3 days from an event. This strategy is definitely applicable to CrossFit because if you get into this schedule, you’ll be adequately hydrated when it’s time to wod. That said if you’re coming in to wod this afternoon and you’re just now starting to drink water, BE CAUTIOUS – – you’re already very likely in a hydration deficit. I’d suggest you consume 8-12oz of water every 2 hours and about 45 min from the time you’re going to wod, start sipping on an electrolyte drink, like a Gatorade, Powerade or a powder mix. I prefer First Endurance’s EFS. Also, have an electrolyte drink ready for after the wod to replenish those potassium and sodium levels. Water alone doesn’t cut it in heat like this. Too much water can cause hyponatremia, which in layman’s terms is overdosing on water to the point it flushes all the nutrients and minerals (sodium levels) out of your body. Electrolyte supplements are key here. Even in CrossFit wods that last between 20 –45 minutes, hydration is critical. The benefits of adequate fluid and electrolyte intake during exercise include lower heart rate, improved blood flow to working muscles and skin, body temperature control, support for muscular contraction, preventing hyponatremia, quick recovery, improved performance and lower perceived exertion. So remember – – (1) Hydrate Daily: The body performs best when the athlete is already engaged in day to day hydration practices. This includes regular water consumption through the course of each day, not just the day you wod.(2) Pre-Hydrate: Consume at least16 oz. of water approximately two hours and start sipping on an electrolyte drink 30-45 min before before the wod. (3) Post-Hydrate: Replenish your sodium/electrolytes immediately after finishing the wod.

  6. Kristen Brinkley says:

    Blossomwood Pool has adult swim every morning from 6-7am.! I would love for you to post the swim WOD the evening before and if Lily Flagg isn’t doable for us in Blossomwood, we could do it here 😉

  7. AP says:

    Rx’d 27:51

    Spanker today, temp at 102, awesome work by everyone who came in!

  8. David M. says:

    30:27 RX’ed. Must…run…faster…! Felt pretty good going into the squat cleans. Not after. Great job everyone.

  9. Stacey says:

    12 ctb pullups at 35:00 cutoff…..

    I am too white for that much sun to hit me. I felt awful from the heat. I didn’t want to push through it bc I have already overheated a couple times this summer.

    Great job to everyone that finished! So brutal!!