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.

HERO WOD

“Lumberjack 20“

Two Scaled options will be posted on the whiteboard.

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

Introducing HERO & the Girls Saturdays!

You’ve heard the buzz… Fran, Diane, Murph, etc.  Well, here’s your chance to get on the CFOIB PR Board.

Every Saturday, begining November 23rd until December 28th, we’ll be throwing down a HERO or Girl WOD.  They’re diverse, they ‘re brutal, but they’re a ton of sweaty FUN.

Each HERO WOD was developed in honor of a fallen military or law enforcement person.  The Girl WOD’s are named for the ladies sort of like we name our hurricanes, and you’ll feel like you got hit by one after you are done!  Not only is this your chance to participate in some legendary Crossfit WOD’s, but you’ll get to honor a hero and post your name and time to the Big Board!

While these are some of THE most demanding WOD’s in the Crossfit world, they’re also like every other WOD we do at Crossfit Ocean Isle Beach, they’re infinitely scalable and can be done by all levels of Crossfit OIB athletes…YES, THAT MEANS YOU!

Watch each week for the real life HERO story behind the WOD, compare your times on these benchmark WOD’s to previous and future attempts, as well as the performance by the elite athletes of CrossFit.

Grab a buddy and don’t miss the rest of 2013 Saturdays at CFOIB!  Don’t be a zero and miss the Heroes!  -Brought to you by the CrossFit OIB Interns

Sarah P

FITNESS

A. Three sets of:
Single-Arm Overhead Walking Lunge x 20 steps (10/arm)
Rest 60 seconds
Pull-Ups x 6-8 reps
Rest 60 seconds
Partnered Leg Tosses x 15-20 reps
Rest 60 seconds

B. Complete rounds of 40, 30, 20, and 10 reps for time of:
Kettlebell Swings
Push-Ups

AIM

A. Take 12-15 minutes and build to today’s 1RM Snatch or Power Snatch

B. Complete rounds of 40, 30, 20 and 10 reps for time of:
Kettlebell Swings (24/16 kg)
Pull-Ups

SPORT

A. Five sets of:
Snatch Balance + Overhead Squat
Rest 2-3 minutes

B. Six sets of:
Bench Press
* Set 1 – 6 reps
* Set 2 – 4 reps
* Set 3 – 2 reps
* Set 4 – 5 reps with set 2 load
* Set 5 – 3 reps with set 3 load
* Set 6 – 1 rep (heavy)
Rest 2-3 minutes between sets.

C. For time:
30 Man-Makers (55/35 lbs)
Man-Maker – DBs to the ground, kick back, push-up, row left, row right, jump feet in, power clean, push press

Tammy M.

FITNESS

A. Four sets of:
Barbell or Dumbbell Push Press x 8-10 reps
Rest 45 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B. Three rounds for time of:
Man-Makers x 10 reps
Sit-Ups x 20 reps
100 Meter Run

AIM

A. Five sets of:
Push Press x 3-5 reps
Rest 2 minutes

B. Three rounds for time of:
Man-Makers x 10 reps
Toes to Bar x 20 reps
Double-Unders x 30 reps

SPORT

A. 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)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (Spinning at 6am, 8:15a, or 5:45p)

B. 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.
– AND/OR –
* Body work from a licensed body worker (Call Mac Wood!)

Who was your Tuesday teammate? Post to comments.

FITNESS

A. In teams of two, partners alternate whole sets to complete 5 sets each of:
20/12 lb Wall Ball Shots x 20 reps
Unbroken Deadlift x 10 reps
400 Meter Run
Post loads and times for each round.

B. Create or Review and Revise 3-Month Training Goals – write down what you would like to accomplish before the end of the year. Share to comments if you would like, post to the PR board, and/or keep them somewhere visible, but they must be written.

AIM

A. In teams of two, partners alternate whole sets to complete 5 sets each of:
20/12 lb Wall Ball Shots x 20 reps
Unbroken Deadlift x 10 reps
400 Meter Run
Post loads and times for each round.

B. Create or Review and Revise 3-Month Training Goals – write down what you would like to accomplish before the end of the year. Share to comments if you would like, post to the PR board, and/or keep them somewhere visible, but they must be written.

SPORT

A. Five sets for times of:
Run 400 Meters
315/225 lb Deadlift x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Run 400 Meters
Rest exactly 5 minutes

Modify the loads to make this session reasonable based on your abilities. The deadlift should be performed at a load that may be difficult, but can be done unbroken in at least the first three sets. The pull-up volume should be reduced to a volume that you can complete them in no more than three sets. If that means you only do 9 pull-ups each round, that is fine, but I don’t want you spending 5 minutes trying to complete 20 pull-ups each set.

B. Create or Review and Revise 3-Month Training Goals – write down what you would like to accomplish before the end of the year. Share to comments if you would like, post to the PR board, and/or keep them somewhere visible, but they must be written.

WOD

TEAM WOD

In teams of two, complete as many rounds and reps as possible in 20 minutes of:
135/95 lbs Power Cleans x 20 reps
Toes to Bar x 20 reps
400 Meter Run

*Partners can divide up the cleans and toes to bar however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.

SPORT

Keep a running clock for all portions of this workout.

A. Three rounds for time of:
Double-Unders x 40 reps
Toes to Bar x 15 reps

B. When the clock hits 5:00, perform the following:
Three rounds for time of:
15 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups

C. When the clock hits 15:00, perform the following:
Three rounds for time of:
15 Deadlifts (245/175 lb)
20/15 Handstand Push-Ups

*Note all three times to comments.