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, May 30, 2011

Workout of the Day: 31 May 11

"Fight Gone Bad"

3 Rounds of 1 minute each:
1. Wall-ball: 20 pound ball, 10 ft target (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories

*Rest 1 minute after each round
*Burpees or a sprint may go in place of rowing

GW Exercise

Workout of the Day: 30 May 11

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

M Exercise

Sunday, May 29, 2011

Workout of the Day: 29 May 11

"Rest Day"

* Please place workouts that you do during your rest days in comment section *

Saturday, May 28, 2011

Friday, May 27, 2011

Workout of the Day: 27 May 11

“Whitten"

3 rounds for time:

22 KB swings
22 Sit Ups
400m Run
22 Burpees
22 Wall ball shots
400m Run

Thursday, May 26, 2011

Workout of the Day: 26 May 11

5 Rounds for time:

5 Deadlifts
5 Back extensions
5 Knees to Elbows
5 Burpees

Wednesday, May 25, 2011

Workout of the Day: 25 May 11

RUN "Barbara"

Five rounds, each for time of:

400m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Tuesday, May 24, 2011

Workout of the Day: 24 May 11

“Jeremy”

3 Rounds AQAP:

21-15-9 reps:
Overhead Squats
Burpees

Monday, May 23, 2011

Workout of the Day: 23 May 11

"Eva"

5 Rounds for time:

800m Run
15 KB Swings
10 Pull Ups

Sunday, May 22, 2011

Saturday, May 21, 2011

Friday, May 20, 2011

Workout of the Day: 20 May 11

4 Rounds of:

400m Run
6 Power Snatch (M=95lb/W=65lb)
12 Box Jump

Thursday, May 19, 2011

Workout of the Day: 19 May 11

“Crossfit Total”

Back Squat 3/ 2/ 1/ 1/ 1/ 1/
Press 3/ 2/ 1/ 1/ 1/ 1/
DeadLift 3/ 2/ 1/ 1/ 1/ 1/


*Select appropriate weight for personnel

Wednesday, May 18, 2011

Workout of the Day: 18 May 11

RUN 5K

50 Sit ups
50 Back extensions
100 Bicycles
50 Leg Lifts

*Add additional distance to run / additional AB exercises as you see fit.

Tuesday, May 17, 2011

Workout of the Day: 17 May 11

“McGhee"

AMRAP in 30 minutes:

5 Deadlift (M=105/W=Bar)
10 Box jumps
15 Push-ups

* Adjust weight as necessary

Monday, May 16, 2011

Workout of the Day: 16 May 11

4 Rounds for time:

400m Run
50 Squats
50 Sit Ups

Sunday, May 15, 2011

Saturday, May 14, 2011

Friday, May 13, 2011

Workout of the Day: 13 May 11

AMRAP in 20minutes:

400m Run
10 Knees to Elbows
5 Hand Stand Push Ups

*AMRAP: As Many Rounds As Possible

Thursday, May 12, 2011

Workout of the Day: 12 May 11

"Fight Gone Bad"

3 Rounds of 1 minute each:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Burpees: calories (Calories)

Wednesday, May 11, 2011

Workout of the Day: 11 May 11

5 Rounds for time:
800m Run
30 KB Swings

Tuesday, May 10, 2011

Workout of the Day: 10 May 11

"Chelsea"

Every minute on the minute, for 25 minutes, complete the following cycle:

5 Pull Ups
10 Push Ups
15 Squats

Monday, May 9, 2011

Workout of the Day: 9 May 11

“Kelly”

5 Rounds for time:
400m Run
30 Wallball (M=20/F=14)
30 Box Jump

Sunday, May 8, 2011

Saturday, May 7, 2011

Friday, May 6, 2011

Workout of the Day: 6 May 11

“Religion”

5 Rounds of:
AMAP Back Squat*
7 Burpee+Box Jump

*Females use BW
Males under 225lb, use 225lb
Males over 225lb, use BW
(Adjust weight as necessary)

Thursday, May 5, 2011

Workout of the Day: 5 May 11

Military Press Standing: 6/5/4/3/2

Deadlifts: 6/5/4/3/2

(M=105/W=Bar)
* Adjust weight as necessary

Wednesday, May 4, 2011

Workout of the Day: 4 May 11

6 Rounds AQAP of:
5 Power Clean (M=155lb/W=100lb)
10 Pull-up (chest to bar)
30 Air Squat

*AQAP: As Quickly As Possible*

Tuesday, May 3, 2011

Workout of the Day: 3 May 11

“Upside Down Nicole”

20 minutes of:
400m Run
AMAP Handstand Push-up
Score total handstand push-ups

Monday, May 2, 2011

Workout of the Day: 2 May 11

“Karen”

150 Wall Balls AQAP
(M=20lb/W=12lb)