Monday Workout: Lumberjack 20 + CF Open Information

Updates for the Upcoming CrossFit Games Open!

2016-crossfit-games-open-crossfit-open

Open season is upon us!  For anyone participating, please make sure you register for the open ASAP so we know how many we can expect for Open WOD 17.1!  If you’re on the fence about signing up, please note that you can register up to the submission deadline on Monday (8pm) once you’ve completed the first WOD.  For any information on the Open and to register, please visit the CrossFit Games website: https://games.crossfit.com/

Schedule Change Throughout the Open

For the 5 weeks of the CF Games Open, there will be NO 545PM Class on Fridays.  We will be doing the main judged time for the Open workouts starting at 6pm on Fridays this year.  For anyone competing who cannot make it to the gym on Friday evenings, we will have optional times on the weekends to make up the open workout.  More information on those times will be in an email to competitors this week, but if you have any immediate questions please email Scott.  If you don’t plan to submit scores for the open but still want to get involved in the workouts on Friday nights, you are more than welcome to join!  It will be a fun, high energy environment, so the more the merrier.  You can also just come and cheer on your fellow members as they take on the open workouts.

When to Rest, Etc.

For anyone competing in the open on Friday evenings, we highly recommend that you take Thursday off or come in and do “active recovery” work instead.  Active recovery work could involve 20 minutes of easy rowing or biking plus some mobility, or even a ~20 minute EMOM involving easy movements that just get you moving and get your heart rate up a little bit (for example:  Alternating EMOM for 5 total sets of each: 1′ – Row 10-15 cals, 2′ – Air Squat x 15, 3′ – Burpee x 10-15, 4′ – Hollow Rock x 15-20). The goal is to just sweat a little bit, get your heart rate up a little, and move!  It is your responsibility to come in and do active recovery work on your own, and please use the coaches for advice on this and/or mobility work.

To Reiterate:

We are doing our main Open Competition time at 6pm on Fridays throughout the open. This means we will be aiming to start the first heat close to 6pm, so you can come in any time after 4pm to warm up and get ready. We’ll have sheets laid out where you can sign up for a heat to do the workout and judge someone else. Like in past years, there will be a couple of other times available to complete the open workout with a judge during the submission period.  The workouts are released on Thursday at 8pm, and you have until Monday at 8pm to complete the workout with a judge in our gym and submit your score.

Because the open workouts are released late on Thursday, we will be programming the open workouts for the following Monday as our daily WOD!  So, even if you are not planning to compete in the open you’ll still get a chance to do the workout. Keep in mind, if you are signed up for the open you must have a judge, which is why we have our organized workout time set up : )

Hope to see many of you at the announcement of Open WOD 17.1 this Thursday at 8pm!


Monday WOD

“Lumberjack 20″ Hero WOD

For Time:

  • Deadlift (275/185) x 20
  • Run x 400m
  • KB Swing (70/52) x 20
  • Run x 400m
  • Overhead Squat (115/75) x 20
  • Run x 400m
  • Burpee x 20
  • Run x 400m
  • Chest to Bar Pull-up x 20
  • Run x 400m
  • Box Jump (24/20) x 20
  • Run x 400m
  • DB Squat Clean (45/30) x 20
  • Run x 400m

Notes: Use the same barbell for Deadlift and Overhead Squat (must change out own plates). Scale as needed – i.e. 250m Run each time vs 400m.

On Nov. 5 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.

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.

This workout is in honor of these soldiers, one month after the murderous rampage.

Compare to Here.  This is a long one!  Scale as needed and share equipment if necessary.

Other Things Coming Up:

  • February 23, 8PM: Open WOD 17.1 Announcement
  • February 25, 130pm: Yoga at the gym!
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

11 Comments on “Monday Workout: Lumberjack 20 + CF Open Information

  1. 34:00
    A little faster than 5 years ago, with slightly heavier weights and that damn 400m hill this time 😛
    185# DL, 62# KBS, 95# OHS, Box Step Ups (damn ankle), 95# Barbell Squat Cleans
    Also, just realized I meant to put more weight on the bar for the DL… whoops!

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