December 5, 2009
December 9, 2009

Sara making 120x3x5 look easy!

I vetoed Chris’ ideas of hooking his feet on the rafter to move the rope.

The key is in the quads!

I knew the Lumberjack 20 would take a serious toll. Sundays gameplan took that into account, but included a nasty challenge for those who rested on Saturday.

Everyone began with the warmup;
2 rounds across the gym of the Inchworm and Spider Crawl.
Row 2 min @ 20 SPM
2 rounds of Cindy
Row 2 min @ 24 SPM
2 rounds of Cindy

After that we went to strength work
5×5 Bench Press
1 arm DB Rows (1/2 BW) 40 reps total each arm

From there the “Lumberjacks” worked on Rope climbs, HSPU, GHD situps and Ring dips.

Well rested participants did:
1000 M row
5 rounds
5 Deadlifts
10 Burpees



  1. Alex says:

    After this workout, I have seen the enemy, and he is Tom.

  2. edgy reggie says:

    @Alex: lol…Imagine if you had done the (full) “Lumberjack 20” workout. 🙂

    This was a good recovery workout for me; although, I did struggle on the bench press, and I got a few ring dips in.

    After the “Lumberjack 20” and the trans-continental workout, my low back was sore. However, performing a strict bench press and heavy one-arm dumbbell rows (I used the 100# dumbbell) alleviated the soreness. (I’m also taking more time to stretch post-workout as well.)

    Coach: Thanks for showing me the modified rope climb (i.e., climb from the floor) and for assisting me in doing the handstand push-ups with the bands. I’ll be incorporating both of these (and ring push-ups) in future workouts.

    CFDC’s own ODB…is feeling pretty good after all the workouts this past weekend.

  3. Ash says:

    I was too worn out from the Lumberjack 20 to do anything yesterday, and am still feeling the effects in my lower back. Today I did a similar workout to the Sunday morning one, and I was really surprised by how much weight I could move on the DB rows, especially since I haven’t done them in at least 6 months. I guess all of those cleans, deadlifts, and pullups have strengthened my upper back more than I realized. So, kudos to Tom and crossfit in general.

  4. SaltyHat says:

    geez Tom, yer such a killjoy!

    Sunday was a nice change of career training from lumberjack to ninja. Next up, gator wrestling!

  5. Sara says:

    Between Saturday and Sunday, every muscle above my waist is a total mess right now. I really liked doing the assisted HSPUs. I needed a bit less assistence but I think it will really help with my depth issue on the HSPUs

  6. Sara says:

    I forgot to mention… I attemped almost 1/2 body weight on rows with a 75# DB but was unable to lift it so I settled for a 65lb where I was able to get 5 at a time for 6 sets.

  7. John Frazer says:

    Sara, that’s a great row performance. I struggled to get 65×3 for each set.

  8. TomandMamiAmi says:

    Definitiely glad I had to pass on class Sunday for a meeting – needed the recovery. Did the group’s work out yesterday and subsituted 275 DL 5×5 for the rope climbs and rowing. Need to work on the 115 OHS those were brutal. The bad news is I ran .29 miles in place of the 400m, good news is I subsequently calculated 400m is actually .25 – so I am making a technical correction downward on my LJ time by 4, no 5 minutes.

  9. Anonymous says:

    This comment has been removed by a blog administrator.