6 Wall ball shots 20/14
6 Power cleans 115/75
6 Box jump overs 30/24
6 Sdlhp 70/53
6 Bar hop burpees
November 28, 2014
Block Friday!!! Classes start at 3:30pm
3 rounds w/partner
10 Hspu
20 Knees to elbow
30 Ring dips (advanced muscle up height on rings)
40 Air squats
50 DB push press 35/25
100m Overhead plate carry
Block Strength/Active Recovery Day
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
November 27, 2014
“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
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.
November 26, 2014
Enjoy Thanksgiving Without Overeating
Last week I posted a few tips for healthy holiday eating on our Block CF blog http://blockcrossfit.com/2014/11/tips-for-healthy-holiday-eating/. The suggestions in that post apply to all holidays. However, I wanted to give some special attention to Thanksgiving because it is the “eating” holiday and many cross fitters have a healthy appetite. The average person consumes 3000-4500 calories at Thanksgiving dinner and there are approximately 230g of fat on one Thanksgiving plate!
Here are some ideas for creating a “lighter” plate:
- Make half your plate veggies (green veggies preferably). Most likely you’ll be able to find a salad or green bean casserole. These foods are high in fiber and often lower in calories (though not always low-calorie because of butter or oil that’s been added to them, but lower).
- Select your starches wisely. Make ¼ of your plate complex carbohydrates. There will be no shortage of potatoes, stuffing, rolls, etc. eat what you really want, but try to avoid going back for seconds (and thirds). Focus on whole grains like whole wheat bread and dinner rolls rather than white, refined grains.
- Go for lean protein. Select white meat over dark meat and avoid over-processed meats such as cured ham if possible.
- Choose one dessert. Pick your favorite and enjoy it or put bite sized samples of different items on a small plate.
- Minimize alcohol and sugar-sweetened beverages. It’s easy to consume hundreds of calories without ever lifting your fork. Fluids do not provide the same feeling of fullness as solid foods and most people don’t adjust their calorie intake based on the calories they drink. Stick to soda water with lemon or lime (it’s calorie-free and sugar-free), a glass of wine or water. Save your calories for the good stuff!
Don’t forget to do a pre-dinner workout (the box will be open) or a post-dinner walk. Exercise is the best thing you can do if you plan to eat more than usual.
17min AMRAP
16 Double-unders
4 Shoulder to overhead 135/95
16 Sit-ups
4 Power snatch 135/95
*Every 3min sprint 100m
Skill: Front squat 3/3/3/3/3 pause for 3sec in bottom
Block Strength
Every 2 minutes, for 16 minutes (8 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
November 25, 2014
20 Power cleans (70% of 1rm thruster)
Rest 1min
5 Rounds
8 One legged squats (alt)
6 Burpee box jumps
Rest 1min
20 Thrusters (70% of 1rm thruster)
Skill/Core tabata: Hollow rocks/R-twists/Plank hold
Block Strength
Three sets, not for time, of:
Handstand Walk x 10-15 meters
Alternating Pistols with 16/24 kg KB x 10 reps
L-Sit from Ring Support x 30 seconds
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
and then…
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%
*Sets 7-8 – 85%
Five sets of:
Unsupported Seated Strict Press x 4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last week.
Three sets of:
Bench Press x 10 reps
Rest as needed
Single-Arm DB Row x 10 reps @ 2111
Rest as needed
November 24, 2014
7 Rounds
7 Front squat 95/65
1 Rope climb (15ft) scale :5 jumping pull-ups
7 Hang power cleans 95/65
1 Rope climb (15ft) scale: 5 jumping pull-ups
7 Wall ball shots 20/14
Run 150m w/med ball
Block Strength
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Three sets of:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 2 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
November 22, 2014
Canadian Ian Wedding day super WOD!!!
5 Rounds
11 Squat cleans 145/105
22 KB swings 53/35
14 Deadlifts 145/105
Run 100m
November 21, 2014
Spinach, Pomegranate, Walnut & Feta Salad
Spinach, Pomegranate, Walnut & Feta Salad
(Serves 4)
This salad is colorful and nutrient-packed. It can be easily prepared ahead of time and eaten as a side for lunch or dinner or as a main course with a serving of lean protein.
Ingredients:
- 1 (10 oz. bag) of spinach (arugula, mixed greens or other variety of lettuce would work too)
- ½ C walnut pieces (or nuts of your choice)
- ½ C crumbled feta
- ½ C pomegranate arils
- 1 medium avocado
- 4 Tbsp. balsamic dressing
Instructions:
Cut avocado into small cubes, peel pomegranate and separate arils. Place spinach in a salad bowl and top with nuts, feta, pomegranate and avocado. Toss with dressing and serve.
Nutrition Information (1 serving): 295 calories, 24g fat, 15g carbohydrates, 7g sugar, 8g protein, 5g fiber
Recipe adapted from www.allrecipes.com
Block Thanksgiving Friday!!!!
80 KB Snatches 53/35 (w/partner)
Sled push
70 Wall ball shots 20/14 (w/partner)
Sled push
60 Plate G2O 45 (w/partner)
Sled push
50 Wall ball sit-ups (w/partner)
Sled push
40 Overhead walking lunges (w/partner)
Sled push
30 HSPU (w/partner) scale: seated db press
*Rest/transition 1min after sled push
Block Strength
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 92-95%
Bench Press
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
Rest 2 minutes
Make these heavy the first wave, and heavier on the second. 
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