What is LUMBERJACK CrossFit?

LUMBERJACK CrossFit started with LTC Pete Andrysiak and a select few Soldiers in the 20th Engineer Battalion. Under the leadership of LTC Jason Kelly, the program grew exponentially. It soon became way of life for over 750 Soldiers preparing for combat.

Today the Fort Hood based Soldiers are back in Texas after a nine month deployment to Kandahar, Afghanistan where they conducted route clearance operations to neutralize explosive hazards, construction projects with local contracters, ANA training and military development, and ensure freedom of movement for the Afghan people and coalition forces.

These brave Soldiers didn't avoid IEDs, they went to find them. They spent long days and nights continuing the reconstruction of Afghan local areas and FOBs. They even trained and developed Afghan military leaders and Soldiers to one day maintain stability in their own nation.

As you read this post, they are preparing to stand in the gap between chaos and peace once again. Some of the bravest Soldiers on the battlefield today, LUMBERJACKS see the dark cloud on the horizon and go to meet it for they know that sacrifice is the cost of liberty.

Our Level I certified trainers are capable of training other units in and around Fort Hood. Feel free to join us for PT any day of the week or stop by for assistance in getting your unit program started.



LTC Kenneth N. Reed
Commander, 20th Engineer Battalion
Fort Hood, Texas

BUILD & FIGHT!
STAY LUMBERJACK!



5-DAY-ON/2-DAY-OFF PROGRAMMING

5-DAY-ON/2-DAY-OFF PROGRAMMING
The CrossFit HQ workout of the day was originally a five-on/two-off pattern, and it worked perfectly. Studies have shown, however, that a three-day-on/one-day-off pattern, as per the CrossFit main site, is best for high volume, high-intensity work. The problem with this pattern is that it does not sync with the five-day-on/two-day-off pattern that governs the U.S. Army. For this reason, we have adopted a five-day-on/two-day-off regimen that nests nicely with the standard U.S. Army five-day workweek. LUMBERJACK CrossFit programming will be taking on a new focus meant to improve core strength and overall technique. To promote these goals, the old programming schedule has been modified to one that focuses on heavy weight lifting at the start of the week, when participants are the best rested. Since these heavy workouts do not take much time by themselves, this ensures more time is available to improve technique for the day’s intended lift. Ensuing WODs follow the standard couplet/triplet schedule, with occasional sprint and endurance drills to keep things interesting.

Wednesday, April 23, 2014

THU: 24 APR 14

Run: Repeat 800m, recover 1:1- 6 rounds

Tuesday, April 22, 2014

WED: 23 APR 14

STRENGTH:

ME: Floor Press
Recover 5:00 - 10:00 then perform Wod
WOD:
For Time
21 - Press (95/75)
Run 400m
21 - Push Press (95/75)
Run 400m
21 - Push Jerk (95/75)

Monday, April 21, 2014

TUE: 22 APR 14

Row: Repeat 1k, recover 4:00, -8 sets

Sunday, April 20, 2014

MON: 21 APR 14

STRENGTH:
ME: Power Clean

Recover 5:00 - 10:00 then perform Wod

WOD:
As Many Rounds As Possible In 6:00 of:
2 - Power Cleans (90% 1RM)
10 - Back Extensions

Rest 5 minutes, then

"Annie"
50-40-30-20-10
Double Unders
Sit Ups

Saturday, April 19, 2014

Friday, April 18, 2014

Thursday, April 17, 2014

FRI: 18 APR 14

STRENGTH:
DE: Box Squat 10x2 on :45 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
For Time:
20 - Turkish Get Ups (1.5/1pood)
40 - Air Squats
60 - Burpees

Wednesday, April 16, 2014

THU: 17 APR 14

Lumberjack 20

20 Deadlifts 275/185
400m Run
20 KB Swings 70/44
400m Run
20 OHS 115/77
400m Run
20 Burpees
400m Run
20 Pull ups
400m Run
20 Box Jumps 24/20
400m Run
20 Squat Cleans 95/65
400m Run