11-6-10 “The Lumbar Jack 20”

Lumberjack 20 (individual or team efforts)

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 KB Squat Cleans (35 lb each arm)
Run 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. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

“Remember that nobody will ever get ahead of you as long as he is kicking you in the seat of the pants.” — Walter Winchell



11-3-10 WOD

30 Box Jumps
12 Burpees
12 Hang Cleans
20 Box Jumps
9 Burpees
9 Hang Cleans
10 Box Jumps
6 Burpees
6 Hang Cleans

Squat Clean instead of Hang Clean


Before we get into the science behind box jumps, it’s important to understand what a box jump is. If we break it down to the simple fact that box jumps are plyometric exercise, we can more effectively discuss the benefit they provide. In the 1970’s Plyometric’s or “jump training” began to gain popularity in the United States. For years the Soviet and European counties used this type of training to improve their athletes in sports like Weightlifting, Track and Field and gymnastics. A coach by the name of Veroshanski was one of the first to publish a series of these jumping drills. Over the last 30 years or so Plyometrics have become one of the staple exercises performed by both novice and high performance athletes. Now that our little history lesson is over, lets get into the science.

Muscle is truly an amazing structure, it is the only structure in the human body that can generate forces and drive movement. At the same time muscle provides tone and protection from our brutal environment. Even more interesting, is the relationship between muscle and tendon. This relationship can be compared to that of a spring, when force is applied, its stored to be used at a later time. When you stretch a spring (or muscle for that matter), the energy you put into it is stored by the springs structure as elastic energy. When you release the spring, it snaps back into its pre-stretch condition. Under the right conditions a muscle can act the same way. This feature of the muscle – tendon relationship is helpful in understanding the theory behind box jumps (or any plyometric for that matter).

The amazing part about plyometric training is the benefits returned. Along with Olympic lifting, its one of the few training modalities that has been researched and repeatedly demonstrated to increase both the speed at which you can move a muscle and the maximal strength at which a muscle can perform at. (Last time I checked those two things are important for crossfitters)

Here’s how it Works:

The body uses the energy storage and release properties of muscle and tendon all the time. The best example is probably running (which in itself a form of plyometric). When you run, some energy is stored in the Achilles tendon and is stretched and returned to provide propulsion as the foot pushes off the ground. Now, intensify this process and imagine the amount of energy stored on the impact phase of a box jump.

In kinesiology we define the process of energy storage and the subsequent release of that elastic energy the Stretch Shorten Cycle (SSC).

Phase 1: of the SSC is known as the eccentric phase, where preloading and stretching of the muscle occurs. During this phase the rapid stretching process through the tendon stimulates muscle spindle. A message is then delivered to the muscle to contract. During a box jump, we experience this phase on the way down, once we have landed and energy is absorbed from the ground into the muscle.

Phase 2: Is the amortization phase. This can be further defined as the amount of time it takes to accept the load and reapply force into the ground to get you back off the ground. This phase is by far the most important and I feel this is where the majority of us can improve dramatically. This phase must be kept as short as possible to fully take advantage of the stored elastic energy. The longer you remain on the ground after you have made impact with the ground, the more potential energy escapes. This is also the point of the box jump where the muscle and tendon receive the most benefit. In actuality, jumping onto the box does nothing for you in terms of increasing your ability to generate power.

That’s right, Ill say it again. The act of jumping on a box has no plymetric properties; it’s the landing that provides us with all the host of strength and power benefits! It’s amazing to think that the small window of time between when your feet strike the ground and the time it takes you to jump back up is where we get all the benefits of a box jump. Sure jumping up on a box might get your heart rate and look cool, but so does break dancing…

Phase 3: is the concentric phase, where the voluntary action of jumping is combined with the neurologic, spring-like release of elastic energy. I fear this is where most crossfitters think they are getting the benefit of jumping. Plyometric training goes well beyond basic concentric muscle contractions.

Now how do we capitalize on all this gibberish? Next time you look up at the board and see box jumps keep these tips in mind.

  1. As your dismounting from the box have your arms back in what we call the ready position. This will assist with your timing and place you in a preparatory position.
  2. As you approach the ground, anticipate your landing and apply as much force as possible to the ground. Pretend your legs are two pogo sticks and you’re trying to get those springs to recoil as much as possible.
  3. Avoid heal contact! You are able to produce more force, at a greater rate of speed if you land on the balls of your feet. Your ability to capitalize on the benefit of storing energy in the Achilles tendon is also dependent upon your ability to stay on the forefoot.

Courtsey of CrossFit South Bay

11-2-10 WOD

30 – Walking Lunge with Med Ball Overhead
30 – Med Ball Sit Ups
200m Run w/med ball

30 – Wall Balls after the med ball sit-ups
400m Run with the med ball


Begining tomorrow (november 3rd) we will be adding a noon class.

Just want to send a shout out to my good friend and fellow CrossFitter Kathy Gunther. After a little encouragement she opened her door on November 1st in Bountiful. CrossFit 22 is another great affiliate and if you have any family or friends in the Bountiful/Woods Cross area, be sure and send them into see Kathy. She’s a great coach and it’s nice to know we have a sister box in the Bountiful area! Congrats Kathy!


500m Row
25 Wall Balls
25 Kettle Bell Swings

Row 1000m 15 strokes at a time. After every 15th stroke, do 10 burpees
5 min rest (the clock continues to roll)
60 – 95#/65# Push Press. If the bar stops moving you must do 15 Box jumps (24″/20″) before you can go back to the bar. Time stops when you complete all 60 Push Press.

30 Mountain Climbers
30 Sit ups
30 Push Ups
400m run


CrossFit IoTA Class Schedule
Monday thru Friday

5:30 am, 6:15 am, 7am, 8am, 9:15 am CrossFit Class
3:00 pm, 4:00 pm, 5:00 pm, 6:00 pm CrossFit Class
Friday Afternoon 1:40, 4:30, 5:30pm CrossFit Class
Saturday 7:30 am

10-30-10 – Haloween Monster WOD

Today was exciting!  The workout turned into 4 teams of 5 and everyone that came had a great time!!  It was fun to see some old friends, meet some new ones and watch everyone work.  Here is the picture of everyone who took the time to dress up.  Over on our Facebook page I’ve posted a few more pictures from the WOD today.

Halloween at CrossFit IoTA!

As we complete another month I can’t help but think of the progress that so many of you have made.  I was attending a social get together last night and couldn’t help but smile as Tandy and I talked about how CrossFit had made life easier and that when he started he just wanted to do 3 pull ups.  He then commented that he had done 75 during Cindy yesterday.  Talking with Tonya she now does dishes and other household work that may not be the funnest with a timer…dirty dishes, lets see how many you can do in 5 min.  Coach Brett recounted the story of having to pack out an Elk rack and full head across his shoulders and how without CrossFit he would have never been able to carry it for over an hour.  CrossFit is there to make us better at life.  When it’s all said and done it doesn’t matter whats on the board, what our time was, how many rounds we got… It’s all about being the best that we can be and looking at the progress we as individuals are making.  Keep up the great work all.  Being consistent and doing the workouts the best you can do is all we ask!!

CrossFit IoTA October 2010 Goals and PR's Board!