I'm BACK!!!

Hey guys, so glad to be home! Not so happy about the snow, going from 90 degrees to 22 in less than 13 hours was crappy! :0)

Checking my emails, and I am always a big fan of this web page so thought I would post the link o a great article about eating, health, relaxation, sleep an life. Hope you enjoy - and see you for FGB tomorrow in the box!

http://www.fitnessspotlight.com/2009/11/29/get-healthy-now/?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+LifeSpotlight+%28Fitness+Spotlight%29&utm_content=Yahoo%21+Mail

Saturday, December 5, 2009

A WOD to honor our fallen heroes:

20 Deadlifts (125kg)
Run 400m
20 KB swings (32kg)
Run 400m
20 Overhead Squats (52.5kg)
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.

Thanks to everyone who came in to the box today. It's great to see such a good turnout for this and any hero WOD!

www.cflumberjack.org

Friday, December 4, 2009

Great strength day in the box today!

Back squats:
1-1-1-1-1-1-1

Followed by:
AMRAP in 12 minutes of:

5 Kb Swings (24kg)
7 Back Extensions
9 Double Unders

Nice work today!

Lumberjack WOD Saturday December 5

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as, Lumberjack Crossfit . Four members of that affiliate were killed.

On December 5th, we need 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.

Let's all show up tomorrow and do this WOD to support the community. I want to see a huge turnout for this at BBCF in order to show our support. This is a HERO WOD let's honor our heroes!

Donate Here: http://www.cflumberjack.org/ or
https://www.rapidreghost.com/cfhf/FundraiserPage.php?frID=126 (this is the page I have set up for donations.)

Thursday, December 3, 2009

Joshie


In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

3x

• 40 pound Dumbbell snatch, 21 reps, right arm
• 21 L Pull-ups
• 40 pound Dumbbell snatch, 21 reps, left arm
• 21 L Pull-ups

Tuesday, December 02, 2009

Today's we had a hard and heavy metcon, which was:

"15"

5-10-15
Thrusters (60kg)
Box Jumps (24" or 30")

We saw some excellent results today!

A Paleo type hunter gather diet is actually......good for you!
http://www.ncbi.nlm.nih.gov/pubmed/19209185?dopt=Abstract

Tuesday, December 01, 2009

Today was a beautiful day for an awesome WOD!

Run 800m
100 Push-ups
50 Body weight Deadlifts
Run 800m

We saw some amazing times today from everyone! Keep up the good work!

Hello from Cancun

Hi guys, I know it is silly to say this, but.....

I MISS YOU ALL SO MUCH!

Cancun is cool and all, but BBCF IS SOOOOOOO MUCH COOLER!!!!

Love you guys and see you soon!