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.

Friday, April 29, 2011

Workout of the Day: 29 Apr. 11

"Moore"

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Post number of handstand push-ups completed for each round to comments.

Thursday, April 28, 2011

Wednesday, April 27, 2011

Workout of the Day: 27 Apr. 11

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Monday, April 25, 2011

Workout of the Day: 26 Apr. 11

Deadlift 1-1-1-1-1-1-1 reps

Workout of the Day: 25 Apr. 11

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Saturday, April 23, 2011

Workout of the Day: 24 Apr. 11

Rest Day

Workout of the Day: 23 Apr. 11

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Friday, April 22, 2011

Thursday, April 21, 2011

Workout of the Day: 21 Apr. 11

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

Tuesday, April 19, 2011

Sunday, April 17, 2011

Workout of the Day: 18 Apr. 11

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Workout of the Day: 17 Apr. 11

"Hammer"

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Saturday, April 16, 2011

Thursday, April 14, 2011

Workout of the Day: 15 Apr. 11

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Workout of the Day: 14 Apr. 11

400 meter Walking lunge

Post time and number of steps to comments.

Wednesday, April 13, 2011

Workout of the Day: 13 Apr. 11

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Tuesday, April 12, 2011

Sunday, April 10, 2011

Workout of the Day: 11 Apr. 11

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Workout of the Day: 10 Apr.11

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Workout of the Day: 09 Apr. 11

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Friday, April 8, 2011

Wednesday, April 6, 2011

Workout of the Day: 07 Apr. 11

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Tuesday, April 5, 2011

Workout of the Day: 06 Apr. 11

Complete as many rounds and reps as possible in 5 minutes of:

165 pound Squat clean
165 pound Jerk

Monday, April 4, 2011

Workout of the Day: 05 Apr. 11

"Michael"

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

Workout of the Day: 04 Apr. 11

Rest Day

Sunday, April 3, 2011

Workout of the Day: 3 Apr. 11

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups