LUMBERJACK CrossFit soldier HERO WOD

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, LUMBERJACK CrossFit. Four members of that affiliate were killed. CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals 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...



When Lieutenant Colonel Peter B. Andrysiak took command of the 20th Engineer Battalion, he not only brought a new command philosophy, but a whole new approach to conducting physical training (PT). LTC Andrysiak follows a physical fitness regimen called CrossFit.-If winning isn’t everything, why do they keep score?

On December 5th, LALANNE FITNESS will honor the soldiers of CrossFit Lumber Jack with:

"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


Workout of the Day
M.E. Bench Press 5, 5, 5, 5, 5
-break
Row 1,000m
Rest 5 min.
Row 1,000m

PALEO RECIPE
"Mixed Nuts and Berries"
Almonds
Hazelnuts
Walnuts
Cranberries
Blueberries
Raisins.

"If we don't change, we don't grow. If we don't grow, we aren't really living."-Gail Sheehy