Thursday, December 10, 2009

CrossFit 864
Today’s Schedule: 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

Day 81 of the “100 burpee challenge”

A Hero WOD dedicated to the fallen Lumberjack CrossFit soldiers at Fort Hood.

“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

“I am the vine; you are the branches. If a man remains in me and I in him, he will bear much fruit; apart from me you can do nothing. This is to my Father’s glory, that you bear much fruit, showing yourselves to be my disciples.”
– John 15:5,8

What’s money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do.
– Bob Dylan, 1941-?

I hope that each of you will come out and push through “Lumberjack 20” today. This is an occasion to do a workout from another CrossFit affiliate and also honor American Soldiers that put their life on the line every single day so that we can enjoy the freedom that we take for granted way too often. Please don’t skip this workout because it is hard! We have very few opportunities to honor our soldiers with a little blood, sweat and tears…Make that an incentive to give 100%!

Remember the importance of post workout stretching, range of motion and proper hydration. This is also a very important time to replenish… after a hard workout you have to EAT!

Jay and Janice

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