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.

Monday, August 30, 2010

Sunday, August 29, 2010

Workout of the Day: 30 AUG 10

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms

Saturday, August 28, 2010

Friday, August 27, 2010

Workout of the Day: 28 AUG 10

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

high-pull, 75 pounds

Push jerk, 75 pounds

Thursday, August 26, 2010

Wednesday, August 25, 2010

Workout of the Day: 25 AUG 10

Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Sunday, August 22, 2010

Saturday, August 21, 2010

Friday, August 20, 2010

Workout of the Day: 21 AUG 10

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

Thursday, August 19, 2010

Workout of the Day: 20 AUG 10

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

Wednesday, August 18, 2010

Monday, August 16, 2010

Workout of the Day: 17 AUG 10

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Sunday, August 15, 2010

Workout of the Day: 16 AUG 10

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Thursday, August 12, 2010

Workout of the Day: 13 AUG 10

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Wednesday, August 11, 2010

Workout of the Day: 12 AUG 10

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Monday, August 9, 2010

Workout of the Day: 10 AUG 10

Two rounds for time of:

295 pound Deadlift, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

195 pound Bench press, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

145 pound Clean, 24 reps

Sunday, August 8, 2010

Workout of the Day: 09 AUG 10

Three rounds for time of:

95 pound Ground to overhead, 10 reps

200 yard Shuttle sprint, 50 yards there and back twice

Saturday, August 7, 2010

Workout of the Day: 08 AUG 10

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Friday, August 6, 2010

Thursday, August 5, 2010

Workout of the Day: 06 AUG 10

Five rounds for time of:

5 Muscle-ups

115 pound Overhead squat, 10 reps

15 Toes to bar

20 GHD Sit-ups

Wednesday, August 4, 2010

Workout of the Day: 05 AUG 10

Three rounds for time of:

Row 500 meters

30 Box jumps, 24 inch box

25 Back extensions

205 pound Deadlift, 20 reps

Tuesday, August 3, 2010

Workout of the Day: 04 AUG 10

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Sunday, August 1, 2010

Workout of the Day: 02 AUG 10

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

Workout of the Day: 02 AUG 10

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball