Oliver says;

Awesome job with last week's WOD, CrossFit Hero Blake

Four rounds for time of:
100 foot Walking lunge with 45/25lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20/10 pound ball
10 Handstand push-ups

Here are the results;

AL 30.03
AB 23.59
AJ 18.20
DB 32.56
EK 22.43
JG 28.58
MK 25.24

This week we have two great WOD's to work on;

#1
20min AMRAP
400m Run
10 Wall Ball 20/10lbs
10 Pull-ups

#2
7 Rounds for Time;
5 HSPU
10 Deadlift 225/185lbs
10 C2B Pull-ups
20 Doubleunders

* if you don't have handstand push-ups we will sub handstand hold's for 30sec, if you don't have Doubleunders yet we will sub 4x single jumps

Check out these interesting links;

100 Notable Books of 2010

Sweet Potatoes Step Out From Under Marshmallows

On the Growth of CrossFit

Thanksgiving Blast!

Great job with last week's WOD's!
Here are your results;

DeJuana
3 Rounds for Time
Row 500m
30 KB Swings 16/12k
10 Stair Run

AB 16.16
AJ 14.20
AL 19.15
DB 19.48
DB 19.30
EK 16.05
JG 16.49
LL 19.30
MK 17.04
MM 14.33
YJ 14.55

This week;

CrossFit Hero "Blake"

Four rounds for time of:
100 foot Walking lunge with 45/25lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20/10 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.

Two of our favorite CrossFitter's were recently married
Congratulations YRJ and AJ!

Awesome job with the Lumberjack WOD!
Here are the results;

AJ 14.40
AB 20.14
AL 18.50
EK 14.31
JG 17.59
JH 25.30
KM 18.33
MK 20.23

WOD #2
3 Rounds of;
20 Pull-ups
25 Wall Ball 20/10
30 Push-ups

AB 15.20
AJ
AL 16.00
JG 19.56
KM 24.41

This week...

#1
"DeJuana"
3 Rounds for Time;
500m Row
30 KB Swings 16/12k
10 Stair Run

#2
CrossFit Nancy
5 Rounds for Time;

400m Run
15 Overhead Squats 95/65lbs

Check out these guys from CrossFit Albany doing the Nancy WOD

The Sifty Fifty Thanksgiving List

Can cutting carbohydrates from your diet make you live longer?

This week we're working on 2 awesome WOD's; Yes, there is some running involved!

#1 CrossFit Lumberjack
(modified)

Run 400m
20 KB swings (2pood)
Run 400m
20 Pullups
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
20 Burpees
Run 400m

#2 3 Rounds for Time;

20 Pull-ups
25 Wall Ball
30 Push-ups

3, 2, 1... GO!

On Nov. 5, 2009 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. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

CrossFit Endurance Certification, Louisville KY

We had an awesome time at the Cert and really learned a lot! Check out www.crossfitendurance.com and google "Pose Running Technique"

Visiting with Daniel, the owner of CrossFit Louisville East...

Keith and I joined the 10:30 class and did the CF Lumberjack WOD.

"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

KH 24.30 PB 28.00