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.

Sunday, July 31, 2011

Saturday, July 30, 2011

Friday, July 29, 2011

Workout of the Day: 29 July 2011

"Barbara"

5 rounds for time:
20 pull-ups
30 sit-ups
40 push-ups
50 squats

G Exercise

Thursday, July 28, 2011

Workout of the Day: 28 July 2011

5 rounds for time of:

Row 250m
10 push-press (m:95lbs/w:65lbs)

WM Exercise

Wednesday, July 27, 2011

Workout of the Day: 27 July 2011

“Daniel” (modified)

20 Pull-Ups
400m Run
10 Thrusters
800m Run
10 Thrusters
400m Run
20 Pull-Ups



GWM Exercise

Tuesday, July 26, 2011

Workout of the Day: 26 July 2011

"PT Test" (unofficial)

Five rounds for time:
800m run
40 sit-ups
800m run
40 push-ups
800m run
40 sit-ups
800m run
40 push-ups

MG Exercise

Monday, July 25, 2011

Workout of the Day: 25 July 2011

“Linda”( 3 Bars of Death)

10-9-8-7-6-5-4-3-2-1 reps of:
Cleans (3/4 BW)
Bench press (BW)
Deadlifts (1.5 BW)

Sunday, July 24, 2011

Saturday, July 23, 2011

Friday, July 22, 2011

Thursday, July 21, 2011

Workout of the Day: 21 July 2011

5 Rounds for time:

10 Pull-ups
10 Medicine ball slams
10 Push-Ups
10 Overhead squats



GW Exercise

Wednesday, July 20, 2011

Workout of the Day: 20 July 2011

4 Rounds for time:

400m Run
20 Sit-Ups
10 Power clean




MGW Exercise

Tuesday, July 19, 2011

Workout of the Day: 19 July 2011

Five rounds for time:

800m Run
10 KB swings
10 Wall balls




WM Exercise

Monday, July 18, 2011

Work out of the Day: 18 July 2011

"Cindy"

AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats



G Exercise

Sunday, July 17, 2011

Saturday, July 16, 2011

Friday, July 15, 2011

Workout of the Day: 15 July 2011

AQAP 6/5/4/3/2 reps:

Military Press Standing Deadlifts

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


W Exercise

Thursday, July 14, 2011

Workout of the Day: 14 July 2011

Complete for time:

400m Run
50 Push-ups
800m Run
50 Sit-Ups
400m Run
50 Squat
800m Run
50 Back extension


MG Exercise

Wednesday, July 13, 2011

Workout of the Day: 13 July 2011

“Kelly”

5 Rounds:
400m Run
30 Box jumps
30 Wall balls (m:20lbs/w:14lbs)





WMG Exercise

Tuesday, July 12, 2011

Workout of the Day: 12 July 2011

3 Rounds AQAP:

25 Push-Ups
25 Medicine Ball Slams
25 Sit-Ups
25 KB Swings





GW Exercise

Monday, July 11, 2011

Workout of the Day: 11 July 2011

Interval Run x 6-8:


400 m Sprint/Run
400 m Walk





M exercise

Sunday, July 10, 2011

Saturday, July 9, 2011

Friday, July 8, 2011

Workout of the Day: 8 July 2011

AQAP:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Back Extensions



G Execerise

Thursday, July 7, 2011

Workout of the Day: 7 July 11

"Nancy"

5 rounds for time:
400m run
14 overhead squats
(m:95lbs/w:65lbs)

WM Exercise

Wednesday, July 6, 2011

Workout of the Day: 6 July 11

“Helen”

3 rounds for time:
400m Run
21 KB swings
12 Pull-Ups



GWM Exercise

Tuesday, July 5, 2011

Workout of the Day: 5 July 11

"Michael"

3 Rounds for Time:
800m run
50 back extensions
50 sit-ups

MG Exercise

Monday, July 4, 2011

Workout of the Day: 4 July 11

5 rounds for time:

10 Cleans
20 Medicine ball slams





W Exercise

Sunday, July 3, 2011

Saturday, July 2, 2011

Friday, July 1, 2011

Workout of the Day: 1 July 11


RUN 5K

20th EN BN has its BN Run today and CrossFit Competition
* CrossFit competition is announced the day of, to create optimal testing of CrossFit fitness. Testing the CrossFit athlete whose strength and stamina is inclusive and broad rather than specific.


M Exercise