Lumberjack 20

Crossfit Northwest Tucson and many other Affiliates including the Crossfit Main Site are putting on this Hero WOD today as a memorial to the Fort Hood shootings. Lumberjack Crossfit lost four of its members and eleven other members were wounded during that event.  This is also a charity event to raise money for the affected families.  Please see this website and donate.

http://www.cflumberjack.org/

"CrossFit 'Hero WOD' Saturday" article in the Fort Hood Sentinel.

WOD

Lumberjack 20 Memorial Workout

20 Deadlifts (275/185lbs)
Run 400m
20 KB swings (2/1.5pood)
Run 400m
20 Overhead Squats (115/85lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45/35lbs each)
Run 400m

Post time to comments.

Comments

[Jennifer Lawrence]

Thank you to everyone who came out for the Lumberjack 20 today.

[Kare Williams]

Hello rowers...

http://www.concept2.com/us/interactive/calculators/pacecalculator.asp

This is a link that will take you to the concept 2 pace calculator.
You can plug in distance and time and it will tell you what your 500 meter split needs to be.

ROD

Take your 2000 meter time
Convert it to a number: e.g. a time of 7:50 converts to 750
Then take 1% off of that: 750 minus 7 equals 743 or 7:43
Go to the pace calculator and put in 2000 meters, in a time of 7:43
The calculator will give you the 500 meter split time you will have to row at to get a time of 7:43
Once you have your target split time, start rowing and keep it at that split or below as long as you can.
If you go over the target split, stop and rest.
Do it as many times as necessary to equal a total racing time of 7:43 (or whatever your target time is)

If you have any questions please call or e-mail me; 370-2341, karewilliamsart@q.com

I will be at the gym tomorrow morning at 09:00 to do this piece, anyone want to join me?

I

[Matt Leve]

Donna and I did this at the Globo Gmy. We woke up late. Any way it was fun to watch the people confused by what we were doing.

[Shemarie]

Thanks for supporting the soldier over here in Fort Hood! That days was crazy. I was stuck on base when that happened. It was the scariest time oh my life.