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, September 30, 2011

Workout of the Day: 30 September 11

Interval Run x 6-8:

400m Sprint/Run
400m Walk




M Exercise

Thursday, September 29, 2011

Workout of the Day:29 September 11

4 Rounds for time:

Wall Balls (1 Min)
Bear Crawl 25M
Sit-Ups (1 Min)
Lunges for 25M
Burpees (1 Min)
Bear Crawl 25M
Push Press (1Min)



GW Exercise

Wednesday, September 28, 2011

Workout of the Day:28 September 11

4 Rounds for time:

400m Run
20 Sit-Ups
10 Power clean



MGW Exercise

Tuesday, September 27, 2011

Workout of the Day: 27 September 2011

AQAP:

20 Overhead Squats
400M Run
15 Overhead Squats
400M Run
10 Overhead Squats
400M Run
5 Overhead Squats
400M Run

WM Exercise

Monday, September 26, 2011

Workout of the Day: 26 September 2011

“Jailhouse”

Burpees - 15/14/13/12/11/10/
9/8/7/6/5/4/3/2/1 – Reps

*Between each set of reps you walk 10 feet turn and do next set

G Exercise

Sunday, September 25, 2011

Saturday, September 24, 2011

Friday, September 23, 2011

Workout of the Day: 23 September 2011

Karen”

150 Wall Balls


W Exercise

Thursday, September 22, 2011

Workout of the Day: 22 September 2011

RUN 5K

50 Sit ups
50 Back extensions
50 Bicycles
50 Leg Lifts

MG Exercise

Wednesday, September 21, 2011

Workout of the Day: 21 September 2011

"Jackie"

1000M Row
50 Thrusters (45lbs/bar)
30 Pull-Ups


WMG Exercise

Tuesday, September 20, 2011

Workout of the Day: 20 September 2011


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)

* Rest 1min. after each round

GW Exercise

Monday, September 19, 2011

Workout of the Day: 19 September 2011

Five rounds for time of:

Run 800m
Rest 2 minutes


M Exercise

Sunday, September 18, 2011

Saturday, September 17, 2011

Friday, September 16, 2011

Workout of the Day: 16 September 2011

“Barbara”

5 Rounds for time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

G Exercise

Thursday, September 15, 2011

Workout of the Day: 15 September 2011

"Drake"

25 Deadlifts
400M Run
20 Deadlifts
400M Run
15 Deadlifts
400M Run
10 Deadlifts
100M Run

WM Exercise

Wednesday, September 14, 2011

Workout of the Day: 14 September 2011

"Helen"

3 Rounds for time:
400m Run
21KB Swings
12 Pull-Ups

GWM Exercise

Tuesday, September 13, 2011

Workout of the Day: 13 September 2011

"Lucy"

5 Rounds for time:
5 Pudh-Ups
10 Burpees
400M Run

MG Exercise

Monday, September 12, 2011

Workout of the Day: 12 September 2011

“Grace”

30 Clean and Jerk

*Suggested weight: 135lbs


W Exercise

Sunday, September 11, 2011

Saturday, September 10, 2011

Friday, September 9, 2011

Thursday, September 8, 2011

Workout of the Day: 08 September 2011

LUMBERJACK 20 (Modified-No Running)

20 Deadlifts
20 KB Swings
20 Overhead Squats
20 Burpees
20 Pull-Ups
20 Box Jumps
20 Cleans
GW Exercise

Wednesday, September 7, 2011

Workout of the Day: 07 September 2011

AQAP:

500 Meter Row
20 Wall Balls
20 Sit Ups
500 Meter Row
20 Wall Balls
20 Sit Ups


MGW Exercise

Tuesday, September 6, 2011

Workout of the Day: 06 September 2011

“Claudia”

5 Rounds for time:
20 KB Swings
400M Run



WM Exercise

Monday, September 5, 2011

Workout of the Day: 05 September 2011

“Cindy”

AMRAP in 20 minutes:
5 Pull Ups
10 Push Ups
15 Squats

G Exercise

Sunday, September 4, 2011

Saturday, September 3, 2011

Friday, September 2, 2011

Workout of the Day: 02 September 2011

“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

W Exercise

Thursday, September 1, 2011

Workout of the Day: 01 Sep 11

“Michael”

3 Rounds for time:
Run 800M
50 Back Extensions
50 Sit-Ups


MG Exercise