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