December 2, 2009
December 7, 2009

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

A few words from Chris “Salty” Sheppard:

When I queried Tom Brose this morning about the impact of the snow on our impending tribute workout, he replied “Lumberjacks still cut trees in the snow!” And apparently, crossfitters will run in the snow too (that is, unless they forgot their shoes…cough, cough, Ben, cough..)

It was brutal, but it was fun. And more importantly, we all suffered for a great reason. Owing to the transient nature of DC inhabitants, we have all seen members come and go. But we’ve never lost four members at one time. And not to something as outrageously tragic as the events that befell the members of CF Lumberjack, not to mention the Ft. Hood community as a whole. Take one second to imagine walking into the next CFDC class to find that four of your fellow members were simply gone – not relocated, not temporarily on assignment, but gone…for good. And so we met up today to show solidarity as a community of crossfitters, and in some small way support those who were hardest hit by the events of November 5th. Thanks to everyone who came out, who worked out, and who gave to support the cause. What started out to be a unique opportunity to get together to do this workout turned into a great time.

Also, many thanks to Mark and Graham for allowing us to do the workout at Balance today. They were very accommodating considering the size of our group and the amount of equipment and space needed to undertake the tribute workout, to say nothing of their graciousness in allowing us to repeatedly run roughshod through the main entrance, dripping with sweat and melted snow. If you see either of them this week, please be sure to thank them. Without them, this workout would have been a tad more difficult to pull-off today.


That sums it up pretty well!



  1. edgy reggie says:

    What a brutal two days; though, I’m not complaining…really.

    As most of you know, I did the trans-continental workout (as prescribed) with Josh (Courage) and Steve O. on Friday. Then, I do this workout as prescribed.

    One of my struggles was with the overhead squat. I just couldn’t keep the weight overhead for an extended period of reps…but I did finish. Additionally, I’m not even upset about my time (51:00).

    I’ll look at the positives: I did heavy deadlifts for multiple reps on consecutive days, my (right) knee felt fine on the 400m runs, and I really pushed myself to finish those last cleans.

    From what I observed, everyone did a helluva job! 🙂 I have to admit that I was surprised at the number of people who showed up despite the weather conditions.

    Overall, I’m pleased with how I challenged myself with these workouts.

    CFDC’s own ODB is…getting some rest in order to prepare for tomorrow’s class.

  2. Alex says:

    Well said.

  3. John Frazer says:

    Great workout for a great cause. Thanks to Tom, Salty and the Balance owners for making it happen.

    38:25 w/ 185# DLs, 45# swings, standard pullups, 21″ box jumps, and 35# DB cleans.