Tuesday, 09 Nov, 2010

Posted by Mandee on November 8, 2010   |   17 Comments

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

Mat Frankel 21:21, Heather Bergeron 23:18 (193lb dead, 1.5 pood KB, 83lb OH squat, 24″ box, 30lb DB), Elyse Umeda 24:55 (185lb dead, 1.5 pood KB, 75lb OH squat, 24″ box, 30lb DB), Kevin Montoya 26:16. 
Post time to comments.

Compare to 091205.

SWOLF: Improving Swimming Efficiency and Power” with Chris Michelmore and Brian Nabeta, CrossFit Journal preview video [wmv] [mov]

Can cutting carbs help you live longer?

Gut bacteria are what we eat

17 responses to “Tuesday, 09 Nov, 2010”

  1. Josh Kennedy says:

    Did this one at South Congress Athletics Club in Austin this evening (90min drive from FT Hood). Time of 28:22. Had to scale down the loads on DL (135#), KB (1.5 pood), OHS (45#), and DB Squat/Clean (30#), and pullups were NOT chest to bar.

    Oh well, great workout. In honor of our brethren at FT Hood, murdered last year (I will not deign to refer to Hasan by rank, for he does not deserve that honorific, or any title besides Traitor). A college classmate was on the scene that day, said it was far worse seeing it at home than any carnage he had witnessed in Iraq/Afgh. So when those 400s are getting hard and getting jogged, do a little gut check, picked those feet up a little faster, dig just a touch deeper, and remember those who will never run (or breath) again.


    • Ben says:

      One of my best friends was stationed at Hood and worked in that building. I’m really glad he was at lunch when it happened, because knowing him as I do, he would have done something stupid.

  2. Justin says:

    26:49 as rx’d. PR by a minute and a half. I was 6 or so minutes faster on OHS this time, but my runs were just too slow this morning.

  3. Kyle Mosier says:

    30:37 – scaled DL to 225#, OHS to 75#, and DB Squat Clean to 35#. Very tough WOD, but I liked it.

  4. Penelope says:

    28:49 (Scaled to 135# DL, 20kg KB, 45# OHS, 20″ box, 20# DB)

  5. katieg says:

    scaled to: 165 DL, 20kg KB, 65 OHS, 20# DB

  6. Ramsay says:

    27:04 BUUUUT everything was scaled to the max. I had no idea what my ability was going into it and wanted to finish. Feel like I could have done more, but my mind wasn’t right. ?

    Almost 3 months in- learning curve. 😛

  7. KLowe says:


  8. Jake Naumcheff says:


    The animal that is known as Klowe took the lead on the deadlifts and I never could catch up. PR by 10 minutes so I’m happy with the time but runs have got to get faster.

  9. Ron Wood says:

    31:56 scaled 225# DL, 95# power snatch, 45# DB power press

  10. Tracey says:

    28:56 as rx’d Huge pr for me. Last time I DL 145#, 20kg kbs,OHS 65#, band pull ups,20″ box jumps 29:28

  11. Robert S. says:

    34:24 as rx’d. pr by 9 minutes.

    • Robert S. says:

      Oh yeah, and I have a big ass knot on the back of my head because I missed an OHS and fell onto the KB. I was dazed for a couple of seconds after that hit.

  12. Patrick says:

    Scaled: 255# DL, 1.5pb KBS, 95# Power Snatch for OHS, 100 single unders for box jumps, 1pd KB squat cleans. Thanks Jake for the on the fly Power Snatch suggestion after I discovered that OHS were a no-go today.

    My WOD goal was to stay outside my comfort zone on the runs.


  13. Karen says:

    rx’d 32:58. Need to work on the Dumbbell squat cleans. They destroyed my legs! ….Running…maybe one day we will be friends.

  14. Emily D. says:

    34:08 (Scaled to 135# DL, 20kg KB, 45# OHS,reg KPUs, 20# DB)

    First time to use a 20 kg KB in a WOD…wasn’t near as bad as I thought it would be. Still having to do 24″ step-ups…my ankle sucks. It is still swollen and bruised from DUs on Saturday….made running LOADS of fun!

    Very motivating class tonight!! Nice to have Josh as a coach again….even for just a night. Great job 5:30!