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, June 30, 2010

Workout of the Day: 01 JULY 10

Ten rounds for time of:

10 Pull-ups

10 Dips

10 Sit-ups

10 Squats

Sunday, June 27, 2010

Workout of the Day: 28 JUN 10

Rest Day

Workout of the Day: 27 JUN 10

Five rounds for load and time of:

Deadlift, 5 reps

5 Ring handstand push-ups

Friday, June 25, 2010

Workout of the Day: 26 JUN 10

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

Thursday, June 24, 2010

Workout of the Day: 25 JUN 10

Five rounds for time of:

40 Double-unders

30 Box jumps, 24 inch box

20 Kettlebell swings, 1.5 pood

Wednesday, June 23, 2010

Tuesday, June 22, 2010

Workout of the Day: 23 JUN 10

Three rounds for time of:

50 pound dumbbell Thruster, 15 reps

30 GHD situps

Monday, June 21, 2010

Workout of the Day: 22 JUN10

Five rounds for time of:

Run 800 meters

15 ft Rope Climb, 5 ascents

50 Push-ups

Sunday, June 20, 2010

Workout of the Day: 21 JUN 10

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet

21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Friday, June 18, 2010

Workout of the Day: 19 JUN 10

Overhead Squat 1-1-1-1-1-1-1 reps

Thursday, June 17, 2010

Workout of the Day: 18 JUN 10

Ten rounds, each for time of:

100 meter Sprint

Rest 90 seconds

Wednesday, June 16, 2010

Workout of the Day: 17 JUN 10

Three rounds for time of:

10 Muscle-ups

10 Forward rolls

20 One legged squats, alternating

Handstand walk 20 yards

Tuesday, June 15, 2010

Monday, June 14, 2010

Workout of the Day:15 JUN 10

For time:

Row 2K

50 Wall-ball shots, 20 pound ball

Row 1K

35 Wall-ball shots, 20 pound ball

Row 500 meters

20 Wall-ball shots, 20 pound ball

Sunday, June 13, 2010

Workout of the Day: 14 JUN 10

For time:

Row 500 meters

Body weight Bench press, 30 reps

Row 1000 meters

Body weight Bench press, 20 reps

Row 2000 meters

Body weight Bench press, 10 reps

Saturday, June 12, 2010

Workout of the Day: 13 JUN 10

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

Friday, June 11, 2010

Thursday, June 10, 2010

Wrokout of the Day: 11 JUN 10

15 rounds for time of:

5 Pull-ups

10 Push-ups

15 Squats

Wednesday, June 9, 2010

Workout of the Day:10 JUN 10

Deadlift 5 X 5 reps, record weights.