Funday

WOD: 3 Rounds for Time

• 10 Toes 2 Bar
• 20 Pushups
• 30 Situps
• 40 Double Unders

Thursday

Man UP: A Response to Increasing Wimpiness

WOD: Bench Press

Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep

*Rest 2-3 minutes between sets

Wednesday- We Remember Bataan

The Battle of Bataan ended on April 9, 1942, when U.S. General Edward P. King surrendered to Japanese General Masaharu Homma. At that point 75,000 soldiers became Prisoners of War: about 12,000 Americans and 63,000 Filipinos. What followed was one of the worst atrocities in modern wartime history—the Bataan Death March.

The captured Americans were from the Army, Army Air Corps, Navy, Marines and the New Mexico National Guard. They were forced to march for days in the scorching heat, with little food or water, over 60 miles through the Philippine jungles. Thousands died or were killed during the March. Those who survived faced the hardships of a prisoner of war camp.

Corporal Douglas Edwards served with the Army Air Corp 745 Air Force Ordinance of the 27th Bomb Group during World War II.  On April 9, 1942, he was captured by the Japanese at Clark Field in the Philippines.  His perseverance, resiliency and shear will helped him survive the Death March and another 42 months as a POW working in coal mines near Hanawa, Japan.

My grandfather, "Big Ed", had a huge impact on me and inspired me to become the man I am.  When I'm faced with a difficult physical and/or mental challenge, I remember the hardships he endured and the sacrifices he made.  Whenever I'm forced to go to "my dark place" he is by my side...

• Today's WOD will consist of a LONG group run with a wide variety of bodyweight movements mixed in at various stages throughout our journey.  Start hydrating now...

Bataan: A Survivor's Story

Tuesday

WOD:  Front Squat 5, 5, 5, 5

                  then...

4 Rounds for Time of

• 10 Squat Cleans
• 20 Hollow Rocks

*See your Coach to determine your appropriate Squat Clean Weight

Squat Clean Instruction from our friend Jon Gilson with Again Faster

Monday- Today we Honor Fort Hood

WOD: “Lumberjack 20″

20 Deadlifts (275lbs/185lbs)
  Run 400m
20 KB swings (2pood/1.5pood)
  Run 400m
20 Overhead Squats (115lbs/75lbs)
  Run 400m
20 Burpees
  Run 400m
20 Pullups (Chest to Bar)
  Run 400m
20 Box jumps (24″/20″)
  Run 400m
20 DB Squat Cleans (45lbs/30lbs each)
  Run 400m

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He 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.