THIRD BRO SESSION ANNOUNCEMENT

I am going to refrain from a long drawn out introduction for this week's Bro Session announcement. Instead I am going to provide a brief description to the notion behind this workout. This week we will hold our Bro Session on Saturday November 22nd at 1:30pm. For the workout this week I have chosen a Hero WOD called the Lumberjack 20, however I have put a little twist on the WOD to make it especially grueling. I will explain in just a moment but first a little background on the workout.

On November 5, 2009, 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.

Four of the slain soldiers, 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.

The hero WODs are named after Heros who have given their lives in the line of duty. Their purpose is to remind us to think outside of ourselves. Try to sit back and look at the bigger picture for a minute. Forget about the number on the board, the time on the clock, what everyone else’s times are, etc. The point of a hero WOD is to show courage, to put yourself outside of your comfort zone. This workout is in honor of these fallen soldiers, five years after the murderous rampage. Put yourself into a level of discomfort that brings this whole thing back into perspective. Give yourself a reality check.

A CrossFit hero WOD is not meant to be an everyday training regimen, nor should it be. These workouts are nasty, and for good reason, they take you to a place that you may never have been before. A level of discomfort that is indescribable to most that have never been there, and when it is over, you should feel accomplished not because of the time on the clock, but the fact that you finished, the fact that you put it all out there to honor a fallen Hero.

Give this workout everything you have. It will be tough, but in the end, I promise you will be proud of what just went down.

 

Lumberjack 20 (The Original Version)

20 Deadlifts 275#/185#

Run 400m

20 Kettlebell Swings 32kg/24kg 

Run 400m

20 Overhead Squats 115#/75#
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull Ups
Run 400m
20 Box Jumps 24"/20"
Run 400m
20 Dumbbell Squat Cleans 50#/35#
Run 400m

Lumberjack 20 (Version 2.0 or Version Br.0)

3 Rounds:

20 Deadlifts 275#/185#

20 Kettlebell Swings 32kg/24kg

20 Overhead Squats 115#/75#

20 Burpees

20 Chest to Bar Pull Ups

20 Box Jumps 24"/20"

20 Barbell Squat Cleans 135#/95#

Rest 2 min

You will notice that the 400m repeats have been removed from this workout but instead of 1 round we are doing 3 rounds (of course you can scale this and do 1, 2 or 3 rounds). What about the running you ask. Good question! Had the 400m repeats been left in place this would have resulted in 8400m being run throughout the workout. That translates into something north of 4.5 miles, crazy talk right? Well just so we can get our dose of running covered I am including an optional 1 mile run after each round. If you do all 3 rounds then you will run 3 miles, 2 rounds will be 2 miles and so on. Remember the running is optional, it's just a matter of how sadistic you want to get with this one.

Workout Breakdown

1. This calls for up to 3 rounds of work but of course this is not mandatory. You are always welcome to perform the original version and include the 400m repeats but only do 1 round.  You can do 2 rounds or 3 rounds and no running just rest for 2 minutes in between. Remember the 1 mile repeats after each round are optional.
2. The weights are on the heavier side and that's the point, it adds to the suck factor. However, you can always scale/modify here. In fact, it is whole heartedly encouraged that you look at your 1 rep max weights for these movements and make sure to scale accordingly.
3. As always you can go heavier and scale down the number of reps for each movement. This will allow you to go heavy and hard but not break down due to fatigue.
4. The warm-up for this workout should be comprehensive and should definitely include some lighter weight versions of all the elements included. However, this is going to be a real grinder and you are going to have to pace yourself so a 5-15 minute warm-ups should suffice. Address the gnarly stuff, get some cardio in and address the ranges of motion in question.
5. Have fun broskis and braskis!!