Crossfit Supports the Victims of the Ft. Hood Shooting

As you know, the Nov 5 tragedy at Ft. Hood took the lives of twelve soldiers, one civilian, and wounded 43 others.

Four of the fallen and 11 of the wounded were members of Lumberjack Crossfit at Ft. Hood. With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit in raising money for the families of the all the fallen, and the future needs of the wounded.

On December 5th, please join PCF in participating in the “Lumberjack 20” Memorial WOD. The purpose of this event is twofold: to show solidarity with the folks at Ft. Hood and raise money to help the victims of the shooting. Both Potomac Crossfit members and non-members may participate. We ask you to please register by clicking here to reserve your space. We will be running heats of 15 every 45 minutes starting at 9 am.

Donations can be made via the PCF page here.

We’ll have a donation collection container setup on Tuesday for cash and check donations. Cash and checks will also be accepted at PCF on Dec 5.

For more information on the fundraiser, please visit the Crossfit Project Lumberjack page at http://www.cflumberjack.org/

Questions? Want to volunteer to assist with set up/sign in? Email Erika@potomaccrossfit.com

“Lumberjack 20” Memorial WOD

20 Deadlifts (275lbs/185)

Run 400m

20 KB swings (2pood/1.5pood)

Run 400m

20 Overhead Squats (115lbs/80)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24″/20”)

Run 400m

20 DB Squat Cleans (45lbs each/30)

Run 400m

Support this worthy cause.

Today’s WOD:

“One Minute Hell” from CrossFit Endurance
Either row or jump rope (double unders) for the following:
1 min. on, 1 min. off, 1 min. on, 50 sec. off, 1 min. on, 40 sec. off, 1 min. on, 30 sec. off, 1 min. on, 20 sec. off, 1 min. on, 10 sec. off, then go back up the ladder until you have reached 1 min. on, 1 min. off again.
Post total distance/reps to comments.

Optional Work
Core Strength: 30 (R/L) GHD Sit-ups Alternating hand to foot (R hand to L foot, etc.)

AMRAP in 10 minutes of:
3 Power Cleans, 185/115 lbs
3 rounds of “Cindy’s Got Gas”
5 C2B pull ups, 10 clapping push ups, 15 jumping air squats
Post rounds to comments.

Coach’s Note: This WOD should be scaled as necessary. The power cleans should be heavy, but not so heavy you lose form completely and lost metabolic function. Also, remember that today is a NO DROPPING DAY so scale to where you can control the weight. Scale Cindy as needed to keep your heart rate up (first scale CTB pull-ups to normal pullups, then clapping pushups to pushups and finally jumping air squats to normal squats in that order to scale). You can also alter the clapping pushups to parallette pushups if you are a more advanced athlete and need to work on your pressing strength.

Optional Work
Core Strength: 50 Bicycle Sit-ups (R/L)

1000/1700
Complete 5 rounds for time of:
15 Power Snatch, 95/75 lbs
Run 400M
Post time to comments.

1100/1800
Overhead Squat
5-5-3-3-1-1
Post loads to comments.

“Painstorm XXXVI”
The History:
The first Painstorm was a gathering of some of the UK Crossfitters. Given that some of them traveled up 6 hours (by bus) for the meeting, no one felt like doing “Fran” and calling it a day. So the first Painstorm was something like warm up one round of Helen, followed by a typical CF WOD, followed by the Secret Service Snatch test, and of course partying afterwards.

The Painstorm soon evolved into a monthly competition between CrossFit London (represented by Kempie and Karl Steadman), CrossFit Central Scotland (represented by Davie and his crew) some displaced US military (Gordon Limb and some marine flyers in London, Brian White and his group called team Fallujah) and the group from Brand X. Dan Colson from CrossFit Rockford has “happily” joined in for the last three or four. Karl, Davie and Jeff take turns creating the Painstorms. They tend to be long efforts, in keeping with the original tradition. (Text courtesy Jeff Martin of Brand X)

“Painstorm XXXVI”
10 Front squat, 115/80 lbs
10 Push press
10 Thruster
10 Pull-up
10 Burpee
8 Front squat
8 Push press
8 Thruster
20 Pull-up
15 Burpee
6 Front squat
6 Push press
6 Thruster
30 Pull-up
20 Burpee
4 Front squat
4 Push press
4 Thruster
40 Pull-up
25 Burpee
2 Front squat
2 Push press
2 Thruster
50 Pull-up
30 Burpee
Post time to comments.

Diet as Dogma
The Hadza

Classes at 10 am and 11 am only today. Hope everybody had a good Thanksgiving, let’s get to work.

Complete the following for time:
30 Burpees
10 Sumo Deadlift High Pulls, 75/55 lbs
25 Double Unders
20 Burpees
20 Sumo Deadlift High Pulls
25 Double Unders
10 Burpees
30 Sumo Deadlift High Pulls
25 Double Unders
Post time to comments.

Optional Work
Core Strength: 50 Weighted Russian Twists, 12/8 lbs