Rest Day
"31 Heroes"
AMRAP 31 minutes of: 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps.
"Blake" Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
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Tomorrow we will do the "31 Heroes" WOD.
If you have your own Sandbag feel free to bring it.
Thanks,
Mike
A. Bulgarian Split Squats
5-5-5-5-5
B.
7 min AMRAP
7 Snatch (75/55)
7 T2B
rest 5 min
5 min AMRAP
5 Pistols (each leg)
5 Russian KBS (2/1.5)
rest 3 min
3 min AMRAP
Burpees
A. 3 rounds for time:
3 Jerks (185/135)
4 Front Squats
5 Cleans
30 Pull-ups
40 Push-ups
50 AbMat Sit-ups
A. Front Squat
5-5-5
B.
15min AMRAP
15 Cal Row
15 Man-makers (35/25)
Please join me in welcoming our One Year Anniversary and August's Athlete of the Month:
Coach Sarah Whitehead!
"I know we usually start with Occupation, but I have more of a journey I've been on that really explains how CrossFit has changed my life.
This winter will be my three-year anniversary at CrossFit Pittsburgh. The two years prior to that, I had discovered lifting weights but I was doing mostly cardio. I was trying to lose weight after having Brody and started working out at a gym. But then I started to feel sick and discovered I have Graves’ disease. One of the worst symptoms for me was muscle weakness. And I was no longer able to carry my baby up my steps. I needed help. Just like that, overnight, I wasn't sleeping, I had bad hand tremors, and I couldn't carry my kids around without feeling like my legs were going to give out on me. Oh, and I was at risk for having a stroke.
There was medication but I was allergic. So they said my only option was to kill my thyroid. This freaked me out. I did my own research and found changing my diet, exercising, and reducing stress were critical to getting better and I was determined.
When I started CrossFit I had no clue how it all worked, how to get a clip on my barbell and how it was going to change me. But when I walked into class and saw women that looked like me, who cared more about being strong and nothing about being skinny, I knew I found my place. Every day I worked so I could get stronger and faster. My symptoms started to fade. And I've been in remission for two years now.
CrossFit has given me my health back.
While focusing on physical strength, I gained mental strength and confidence to live my life exactly the way I want. Of course I'm not too confident in my physical abilities, because most WOD's are humbling. I realized I have a passion for fitness and decided to become a Personal Trainer and Coach around the same time. After years of working in commercial real estate and being a stay at home Mom, I was out of my comfort zone but ready to pursue my passion. I love waking up every day helping people find better health, get strong, and feel empowered. I love connecting with people through fitness. I love SQUATS and sprints. Those are my favorite. I have a passion for coaching at CrossFit Pittsburgh. It's a real honor. Every day, I wake up wanting to go to the gym, even at 5:30 am. Our members and Coaches inspire me to work hard and be a better coach and athlete. I've realized that getting fit is a process that takes patience, but I'm in it for the long haul and l love the hard work."
A.
Press
5-5-5-5-5
B.
21-15-9
Push Press (135/95)
Ring Dips
400m Run
Rest Day
"Adam Brown" Partner WOD (split reps evenly)
2 rounds for time:
24 Deadlifts (295)
24 Box Jumps
24 Wallballs
24 Bench Press (195)
24 Box Jumps
24 Wallballs
24 Cleans (145)
"Nicole" 20 min AMRAP
400m Run
Max Rep Pull-ups
A. Back Squat
5-5-5-5-5
B.
6-5-4-3-2-1 reps for time:
Ring Muscle-ups
Front Squats* (185/135)
*From the ground
A. Squat Snatch
2RM
B.
3 rounds:
200m Sandbag run
20 OH Walking Lunges (45/25 plate)
20 KBS (1.5/1)
20 Box Jumps (24/20)
A. Bear Complex
5 rounds for load
Complete 7 Unbroken* sets of:
1 Power Clean
1 Front Squat
1 Push-Press
1 Back Squat
1 Push-Press
*Complete all 5 movements for 1 set of the complex. Complete the complex 7 times for one round.
**Unbroken = no resting the weight on the ground.
A. Deadlift
10-10-10
B.
12 min EMOM
Odd: 4-8 Unbroken Kipping HSPU
Even: 100m Sprint
C.
Tabata Hollow Hold
Rest Day
10:00am Partner WOD
800m Run
100 Pull-ups
800m Run
100 Push-ups
800m Run
100 Sit-ups
800m Run
100 Squats
*Run as a pair, work on each element one at a time.
"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.
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, 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 eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.
A. Front Squat
3-3-3-3-3
B.
6 min AMRAP
50 Double unders
15 Back Squats (135/95)
A. Push Press
5RM
B.
10-15-20-15-10 reps for time:
KB/DB Step-ups (each leg)
KB/BD Push-Press
A. OHS
3-3-3-3-3
B.
3 rounds:
20 OHS (115/75)
20 K2E