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Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit. From that affiliate, four members were killed and eleven were wounded.
CrossFit has launched a hero WOD fundraiser for our four fallen soldiers. The CrossFit community is asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.
With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.
The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.
Our community clearly has the ability and commitment to make a difference for these folks. Please come out today and show your support by registering as a fundraiser now.
Saturday 091205
Lumberjack 20 Memorial Workout (register here) (donate here)
20 Deadlifts (275 lbs)
Run 400m
20 KB swings (2 pood)
Run 400m
20 Overhead Squats (115 lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45 lbs each)
Run 400m
Post time to comments.
Lumberjack CrossFit Ft Hood tribute video ... [wmv] [mov]
Please note, today would normally have been a typical Rest Day with make-ups of the last three days' worth of WODs. We'll still offer make-ups for those who want to do them. Please see the schedule below for details:
TODAY'S SCHEDULE:
10am: free beginners' class
11am: Lumberjack WOD or 1-arm thrusters & "1-hand" pull-ups
noon: Lumberjack WOD or 800 meter runs & power cleans
1pm: Lumberjack WOD or row/GHD WOD
Support for the Fort Hood families from Sportsgrants on Vimeo.
Support for Ft. Hood
Circle of influence
Part 2 of how and why to wear a weight belt
Frustration
Scaling options for today's workout, courtesy of the CrossFit BrandX forums:
Big Dawgs:
As Rxâd
Women
185-205# Dead lift
1.5 pood Swings
75# OHS
30-35# DB Cleans
The Porch:
15 Deadlifts (275lbs)
Run 400m
15 KB swings (2pood)
Run 400m
15 Overhead Squats (115lbs)
Run 400m
15 Burpees
Run 400m
15 Pullups (Chest to Bar)
Run 400m
15 Box jumps (24â)
Run 400m
15 DB Squat Cleans (45lbs each)
Run 400m
Women
185-205# Dead lift
1.5 pood Swings
75# OHS
30-35# DB Cleans
Pack:
20 Deadlifts (185-205lbs)
Run 400m
20 KB swings (1.5pood)
Run 400m
20 Overhead Squats (85-95lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24â)
Run 400m
20 DB Squat Cleans (30-35lbs each)
Run 400m
Women
135-155# Dead lift
1 pood Swings
55-65# OHS
20-25# DB Cleans
Puppies:
12 Deadlifts (45-55 lbs)
Run 200-400m
12 KB swings (15-20 lbs)
Run 200-400m
12 Overhead Squats (pvc-25lbs)
Run 200-400m
12 Burpees
Run200- 400m
12 Pullups (beginning or assisted okay)
Run 200-400m
12 Box jumps (12-15â)
Run 200-400m
12 DB Squat Cleans (45lbs each)
Run 200-400m
Reagan,
Following up on your last comment on yesterday's post:
There is, of course, significant merit in doing a WOD as RX'd. Any two people who have done a WOD RX'd have done the same amount of work (but for the difference in distance that may be attributable to their size (limb lengths) and their bodyweight). I'm about Speal's size, so when I do "Fran" I do as much work as he does, albeit, at a much lower power output.
However, it is important to remember that doing the WOD's quickly is a means to an ends, not an ends in itself. (I thank Tony Budding for an email exchange in which he refocused me on this point). The ultimate goal, is increased work capacity across a broad range of time and modal domains.
When I do "Fran" in six minutes, I will not be working in the same time domain as an elite athlete who does the WOD in three minutes. However, if I scale the WOD to, say, 60% of the reps and finish in three minutes, then I am working in the same time domain, and I can then determine something very specific: In the time domain of three minutes and in the modal domain know as "Fran," I have 60% the work capacity of the elite athlete.
Here's a simpler example. I can't run a four-minute mile, but I can run close to a six-minute mile. This tells me that I can do the same work as an elite runner in 50% more time. What it doesn't tell me is what fractional amount of work I can do in the modal domain of running in the time domain of four minutes. The answer to that question can only be determined by my finding out exactly how far I can run in four minutes.
Very cool analysis Hari, thanks. I'm obviously guilty of chasing the idea of Rx'd, mostly because I'm always curious to see if I can complete the WOD that way. After this 365 day experiment is done I will need to give some thought to varying some WODS to play with the time domain while still trying to achieve the desired effect.
Lumberjack 20
Had to sub 135# barbell squat cleans instead of dumbell, all else as Rx'd
32:02
I wonder if John Welbourn could do as many rounds of Cindy as me if he were to drop 120 pounds.
Killer workout. Had to go easy on those 400m runs in between.
26:33 rx'd in LIC
Runs got extremely slow near the end.
Jeff, I think the more interesting thing would be to see you challenge Welbourne to an eating contest.
(37,35)
32:23
95# overhead squats
apparently I suck at over head squats and need to practice this hateful excercise
For our HEROS
205 dl
kb rx
65lb ohs
burpees
pullups CTB
box RX
40 lb dbells
and the 400 m runs
33:27
So before attempting this, I totally wiped out on my way to the subway. Given that I spent the subway ride feeling queasy and a bit shell-shocked, I was happy I even made it through the WOD in one piece.
42:06
135 deadlift
1 pood kb
35 lbs overhead (i am awful at these)
burpees
blue band C2B pull-ups
20 inch box step-ups (too shell-shocked to jump)
8lb kb squat cleans
400m runs in between
24:58 rx'd in combat boots
This was killer. The 400s were horrible. The heat that went after me did this shirtless in heavy snow.
I made up the one-armed thrusters/pull ups workout, 15/12/9 with a 20# kettlebell and the blue band. 16:36.
Without assistance, I can do a pull up that gets my chin TO the bar, but not yet OVER it. So, still working. Also, I plan to run tomorrow afternoon at the Central Park reservoir. If anyone would like to run with me, text me at 917-674-9666.
My condolences to Lumberjack Crossfit and Fort Hood, and all victims of sprees like this. Far too many.