Rob isn’t missing his Run!

__

WOD

Run 2-3 Miles

Cardio Respiratory Endurance

Cardiovascular Endurance training is often referred to as Long Slow Distance (LSD) or Zone 2 (Z2) training. It is performed at low intensity – essentially the point where you can still comfortably hold a conversation. This lower intensity allows for great volume of work, which increases capillary and mitochondrial densities in your muscles, increases in the strength and size of your heart muscle, increases blood plasma volume, improves endurance (you can go longer before getting tired), burns fat, and increases your ability to recover.

It is easy to push zone 2 training sessions a little too fast. It is better to be on the too slow side as opposed to too fast. These runs shouldn’t lead to high levels of local muscle fatigue and/or soreness, but more of a general overall fatigue. The longer runs should leave you a little sleepy and hungry, but not beat you up.

We choose to do our Cardio Endurance training once per week on Sundays, and we choose running because of the carry over to real life – self-powered, bi-pedal movement across the earth (but you can use a bike or rower if you prefer).

If you have 30 minutes to train you will do a 2-3 mile run. If you have 1-2 hours to train on a Sunday you will climb in distance for three weeks, then reset back one week. This “wave progression” allows you to add volume without physically or psychologically overloading.

__

DAILY MINDSET

“Reject your sense of injury and the injury itself disappears.”

~Marcus Aurelius

We would like to say a sincere thank you to all of the amazing past and present  CFD veterans, we are truly grateful for your sacrifice! 

__

HERO WOD

“Lumberjack 20” [Option 2]

For Time
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run

Background: On November 5 2009 at 1:34 p.m., Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

The “Lumberjack 20” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for December 5, 2009 (“091205“).

__

DAILY MINDSET

“If Not Me, Then Who. . .”

Sara is maintaining a great plank position throughout her Push Ups!

__

WOD

Part 1:  Power Clean
On the 3:00 x 5 Rounds: 3  Power Cleans (Same Weight Across)

Part 2: “Second Wind”

Cam and Mark are getting their father/daughter Rope Climbs in!

__

WOD

“Big Tuna”

AMRAP 7:
12/9 Calorie Bike
9 Box Jumps (30″/24″)

Rest 2 Minutes

AMRAP 7:
12/9 Calorie Bike
9 Toes to Bar

Rest 2 Minutes

AMRAP 7:
12/9 Calorie Bike
1-2-3…Rope Climbs (15′)
__

DAILY MINDSET

“There’s a lot of people in this world who spend so much time watching their health that they haven’t the time to enjoy it.”

~Josh Billings

Mike is keeping focused as he works through his Overhead Squats!

__

WOD

Part 1:  Overhead Squat
On the 3:00 x 5 Rounds: 3  Overhead Squat (Same Weight Across)

Part 2:

“Overdue”
AMRAP 10:
Row Calories
Every 2 Minutes [Starting at 0:00]:
15 Overhead Squats (95/65)

__

DAILY MINDSET

“You cannot control what happens to you, but you can control your attitude toward what happens to you, and in that, you will be mastering change rather than allowing it to master you.”

~Brian Tracy

Em is all smiles as she works through her Cleans!

__

WOD

“Adderall” [BENCHMARK]

AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)

Rest 3 Minutes

AMRAP 4:
400 Meter Run
Max Thrusters (95/65)

REPEAT FROM 5/2/23

__

DAILY MINDSET

“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.”

~Mario Andretti

the 8amers working through their Power Cleans!

__

WOD

Part 1:  Bench Press
On the 3:00 x 5 Rounds: 3  Bench Press (Same Weight Across)

Part 2: “Bundle Up”

Laura wants to remind you to get your Zone 2 training in this weekend!

__

WOD

Run 2-3 Miles

Cardio Respiratory Endurance

Cardiovascular Endurance training is often referred to as Long Slow Distance (LSD) or Zone 2 (Z2) training. It is performed at low intensity – essentially the point where you can still comfortably hold a conversation. This lower intensity allows for great volume of work, which increases capillary and mitochondrial densities in your muscles, increases in the strength and size of your heart muscle, increases blood plasma volume, improves endurance (you can go longer before getting tired), burns fat, and increases your ability to recover.

It is easy to push zone 2 training sessions a little too fast. It is better to be on the too slow side as opposed to too fast. These runs shouldn’t lead to high levels of local muscle fatigue and/or soreness, but more of a general overall fatigue. The longer runs should leave you a little sleepy and hungry, but not beat you up.

We choose to do our Cardio Endurance training once per week on Sundays, and we choose running because of the carry over to real life – self-powered, bi-pedal movement across the earth (but you can use a bike or rower if you prefer).

If you have 30 minutes to train you will do a 2-3 mile run. If you have 1-2 hours to train on a Sunday you will climb in distance for three weeks, then reset back one week. This “wave progression” allows you to add volume without physically or psychologically overloading.

__

DAILY MINDSET

“A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing.”

~George Bernard Shaw

Julie and Brandon are looking strong as they work through their Rope Climbs!

__

WOD

“ShipShape”

[TEAMS OF 2]
On the 5:00 x 5 Rounds:
30/24 Calorie Row
6 Rope Climbs (15′)
Max Calorie Bike

* You-go-I-go style
__

DAILY MINDSET

“Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted.”

~Denis Waitley

Nick is looking festive as he works through his Halloween Deadlifts!

__

WOD

Part 1:  Power Clean
On the 3:00 x 5 Rounds: 5  Power Cleans (Same Weight Across)

Part 2: “Achoo”