Impromptu Sunday WOD – remembering Ft Hood

Because it has been raining since Thursday night, I decided not to go trail running as I did last week.

Instead I did the Crossfit “Lumberjack 20” WOD created in honor of four crossfit athletes killed during the recent Ft Hood terrorist attack:

  • Spc. Frederick Greene, 29, of Mountain City, Tennessee
  • Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah
  • Pfc. Michael Pearson, 22, of Bolingbrook, Illinois
  • Spc. Kham Xiong, 23, of St. Paul, Minnesota,

The workout is timed, to be completed as quickly as possible:

20 Deadlifts (275-lbs scaled down to 95-lbs)
Run 400m
20 KB swings (2-pood ~ 70-lbs scaled down to 35-lbs)
Run 400m scaled up to 500-m to account for treadmill ramp up time
20 Overhead Squats (115-lbs scaled down to 45-lbs)
Run 400m 500-m
20 Burpees
Run 400m 500-m
20 Pullups (Chest to Bar)
Run 400m 500-m
20 Box jumps (24″)
Run 400m 500-m
20 DB Squat Cleans (45lbs scaled down to 20-lbs each)
Run 400m 500-m

In addition to the above, I also ran to/from 24 Hour Fitness (4250-m round-trip). The short treadmill runs were all done at a 4:30 pace after ramp up.

In total, I ran ~ 7.6-km today.

A Thanksgiving morning workout (400m walking lunge) painfully taught me, the next several days, the importance of scaling the Crossfit WODs.

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