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.

Saturday, October 31, 2009

"Fran"

Three rounds, 21-15- and 9 reps,
for time of:
95 pound Thruster
Pull-ups

Friday, October 30, 2009

Five Rouds For Time Of:

30 Box Jumps
30 Wall Balls
400 Meter Run

Thursday, October 29, 2009

Wednesday, October 28, 2009

Back Squat

5-5-5-5-5 reps

Tuesday, October 27, 2009

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Monday, October 26, 2009

Diagnostic PT Test

1 Min Pushups
1 Min Situps
2 Mile Run

Sunday, October 25, 2009

Saturday, October 24, 2009

Four rounds for time of:

Walking lunge 50 meters
Sit-ups, 50 reps

Friday, October 23, 2009

Thursday, October 22, 2009

Wednesday, October 21, 2009

Sprint Drills


100 meter sprints, 30 sec rest
30 minutes

Tuesday, October 20, 2009

3 Rounds For Time:


Incline Bench Press, 8 reps
Decline Bench Press, 8 reps
Push Press, 10 reps
Push Ups, 20

Monday, October 19, 2009

For Time:


2 Mile Run
50 Back Extensions
50 Pull Ups
100 Push Ups

Sunday, October 18, 2009

Saturday, October 17, 2009

Five rounds for time of:


30 Glute-ham sit-ups

25 Back extensions

Friday, October 16, 2009

Crossfit Challenge: Fight Gone Bad (Variation)


3 Rounds. Scored by total number of repetitions.

1 Min Wall Balls, 20 lbs

1 Min Sumo Deadlift High Pull, 70 lbs

1 Min Box Jumps

1 Min Burpees

30 Second Rest

Thursday, October 15, 2009

Wednesday, October 14, 2009

"Buddy Sprints"


400m, 4 rounds for time.

Tuesday, October 13, 2009

Push-ups, sit-ups, squats,pull-ups.


One minute, each exercise. Five rounds.

Monday, October 12, 2009

Sunday, October 11, 2009

Saturday, October 10, 2009

Friday, October 9, 2009

Thursday, October 8, 2009

Wednesday, October 7, 2009

AMRAP in 20 Min:

Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Tuesday, October 6, 2009

21-18-15-12-9-6 and 3 rep rounds of:

Power clean 95 pounds
Sit-ups
Back extensions

Monday, October 5, 2009

Thruster

1-1-1-1-1-1-1 reps

Sunday, October 4, 2009

Saturday, October 3, 2009

For Time:

Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

Friday, October 2, 2009

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Thursday, October 1, 2009