Squats!!

Free squats will trump anything in the weight room for sports. The recovery time is slower than box squats, but that should tell you something- it's a harder movement and requires more muscle, coordination, strength, etc.
This is easily seen by leg (quad and hamstring) and glute development of a free squatter vs. a box squatter. Box squatters usually have comparatively poor leg development. Some people will argue that you can make up for it with lunges, step-ups, or something similar. But all this tells me is that you could kill two birds with one stone simply by squatting without a box.

But I'm not entirely convinced that one needs to throw away the box squat either as it does have great applications, especially for those with knee problems. And some people are just awful free squatters...AWFUL. For these people, the box is fine.

Omega-3

So, why is adding fish to your diet a good idea?

The unsaturated fats in fish, called omega-3 fatty acids, have implications in reducing your risk of dying of heart disease. Fish contain unsaturated fatty acids called DHA (docosahexaenoic acid) and LNA (linolenic acid); these unsaturated fatty acids are called Omega-3. These fatty acids aid in a reduction of inflammation throughout the body. Omega-3 fatty acids are linked to improved learning ability in children, decrease triglycerides, lower blood pressure, reduce blood clotting, enhance immune function and improve arthritis symptoms. Studies have shown DHA is a requirement for normal human brain development. Fatty fish, such as salmon, mackerel, herring, halibut and sardines and to a lesser extent tuna, contain the most omega-3 fatty acids and therefore the most benefit, but many types of seafood contain small amounts of omega-3 fatty acids. However, not all fish are created equally, some fish, such as tilapia and catfish, have low levels of omega-3 fatty acids and high levels of arachidonic acid, a type of omega-6 fatty acid that’s also found in grain-fed red meat and non omega-3 enriched egg yolks. Eating too much arachidonic acid can increase your risk of heart disease by raising inflammation, which can contribute to the buildup of plaques in your arteries. This can lead to whole host of nasty stuff like coronary artery disease, a heart attack and stroke. These nutrients the body cannot produce on its own so you must attain from the foods we eat or supplementing with Omega 3 fish oil. However, even though we can supplement omega-3’s the benefits are greater from consuming fish high in these fatty acids.

New Years!

Christmas Pics with the lovely family!

1-10 Pull up Ladder for Time:
3:34
Then,
3 Sets of:
12 Thrusters 95#
60 sec AMRAP of Double Unders
2min rest between sets
1) 72 DU
2) 69 DU
3) 60 DU
Then,
For Time:
3 Rounds of
20 Box Jumps
25 Sit ups
4:15

New Years "Break"

1.

100 Push-ups

100 Sit-ups

100 Squats

1 Round for Time

2.

30 Push-ups

40 Sit-ups

50 Squats

3-5 Rounds for Time

3.

5 Pushups

10 Situps

15 Squats

Max Rounds in 20 minutes

4.

Lunges (each leg)

Handstand Push-ups

21-15-9 Rep Rounds for Time

5.

Run 400 meters (or any sprint distance – 1:30-2:30 min long)

50 squats

25 pushups

3 Rounds for Time

6.

Run 1000 meters (about 3-5 minutes)

100 squats

50 Pushups

1 Round for Time

7.

Squats for time (pick a number between 100-500)

1 Round for Time

8.

Burpees

Pushups

Situps

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time

9.

5 Handstand push-ups

10 Pistols

Max Rounds in 20 minutes

10.

Run 400 meters (1:30-2:30 mins)

30 Squats

5 Rounds for Time

11.

Double-Unders (jump rope)

Sit-ups

50-40-30-20-10 Rep Rounds for Time

12.

Single unders

Pushups

50-40-30-20-10 Rep Rounds for Time

13.

Burpees (50-150 – pick a number and go for it!)

1 Round for Time

14.

Run 800 meters (Run about 5 mins)

50 Sqiats

50 Sit-ups

3 Rounds for Time

15.

Run 1 mile

100 Push-ups

200 Squats

Run 1 mile

1 Round for Time

16.

Handstand Push-ups

Chair Dips

Push-Ups

21-15-9 Rep Rounds for Time

17.

21 Pushups

42 Squats

15 Pushups

30 Squats

9 Pushups

18 Squats

1 Round for Time

18.

Walking Lunges – pick a distance (100-400 meters) and go for it. No quitting!

1 Round for Time

19.

10 Turkish Get-ups (1 or 3 gallon jug of water)

20 Double-Unders

30 Walking Lunges

40 Push-ups

30 Squats

20 Leg lifts

10 Box Burpees

2 Rounds for Time

20.

Run 400 meters

50 Squats

Run 400 meters

50 Push-ups

Run 400 meters

50 Sit-ups

Run 400 meters

1 Round for Time

21.

80-60-40-20

Air Squats

40-30-20-10

Situps

20-15-10-5

HSPU

22.

50 Walking Lunges (each leg)

800 M run

50 Walking Lunges

23.

10 Shuffle run (aka Suicide’s) – 20-50 meters

10 Burpees

5 Rounds

24.

50-35-15

Leg lifts

Pushups

Situps

25.

30 HSPU

40 Jump squats

50 Situps

60 Squats

70 Double unders

26.

How many rounds in 20 minutes of

10 Bench dips

10 Box jumps

10 Lunges (each leg)

27.

12 Rounds for time

10 Burpees

10 Leg lifts

28.
Sprint 100 meters

Rest 1 minute

Repeat 10 times

29.

60 Pushups/30 HSPU

Run 400 m

40 Pushups/20 HSPU

Run 800 m

20 Pushups/10 HSPU

Run 1 mile

30.
100 Single unders

50 Squats

5 rounds for time

Wow

Dec. 14

Every Min. on the Min for 12Min.
3 Hang Power Cleans
3 Front Squats
3 Push Press
@65% Bodyweight
then,
800m Run
50 Double unders
30 Burpees
200m Farmer Carry 55# DB each hand
6:41

LumberJack 20!

2010 CF Games!

South Central Regional: May 29-30
GSX Athletics, 5220 West Vickery Blvd, Ft Worth, TX 76107
Texas, New Mexico, Oklahoma, Louisiana, Arkansas
CrossFit Games Seeds: 4 men, 4 women

Two Sectionals
New Mexico / North Texas / Oklahoma / Arkansas Sectional: March 13-14
Next Generation CrossFit 7709 East 42nd Place, #116 Tulsa, OK, 74145
New Mexico, Texas (North of El Paso across), Oklahoma, Arkansas
Regional Seeds: 30 men, 30 women

Central and Southern Texas Sectional: March 13-14
Austin, TX
Texas (El Paso across and South), Louisiana
Regional Seeds: 30 men, 30 women

Get Functional!

Functional fitness may be among the latest buzzwords in gyms these days, but for good reason. It's about training your body to handle real-life situations.

Yesterday you had a great workout at the gym. You're bench-pressing and bicep curling more weight than ever before,.

Today, you lift a 60-pound suitcase to carry it downstairs -- and throw your back out. What happened? In all likelihood, you're not paying enough attention to your functional fitness. You might be toned, tight, and ready for the beach, but are you ready to lift your toddler out of his car seat or hoist the spring-water bottle onto the dispenser?

Functional fitness and functional exercise focus on building a body capable of doing real-life activities in real-life positions, not just lifting a certain amount of weight in an idealized posture created by a gym machine.

CrossFit = Functional Fitness

WODs

7 Rounds of:
Alternating AMRAPs for 60 sec
Thrusters
Pull ups

160 Double unders
30 Back/hip extension
30 GHD Sit ups
30 Back Ext
30 K2E
30 Hip Ext
30 Ab Mat Sit ups
12:12

"Lumberjack 20" R.I.P.

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

Had to sub the DL with 155 Front Squat and the KB swings with 2PD SDLHP. Still can't pick up anything from the ground in a bent over position.

25:05 Alot of Running!!

Lumberjack WOD Sat Morning

Get Some, Give Some
One WOD For The Families
cflumberjack.org

On November 5th we lost four members of our community at Ft Hood. Less than a month later to almost everyone else that’s old news. It’s not going to be “old news” to the kids and families who have to buck up without them. That’s why a whole bunch of us are tightening up our chinstraps on Saturday to do something about it.

Even if you don’t do the WOD on Saturday, I’m asking my community to part with the cost of a class and a stop at Starbucks (hurts to say that’s about $20) for the people who serve us. On Saturday, we serve them one way or the other.

And we’ve made it so easy to get your $20 in that it’ll only take you two minutes to get it done.

• Go to the CrossFit Lumberjack site
• Click “Register” on the RapidGiving widget if you have a Twitter account
• Set up your account and donate the ($20 or more)
• or...
• If you don’t have a Twitter account just hit the donate button at the top of the page

That’s it, you just made a difference by being a part of the community that steps up, every single time one of our guys goes down. Thanks for all of the help and for doing it the CrossFit way.

100% of the net proceeds are going to support the families of Ft Hood. Sportsgrants is donating our time and our overhead to this event.