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.

Tuesday, December 31, 2013

WEDNESDAY: 01 JAN 14

STRENGTH:
DE: Shoulder Press 7x2 on :45sec @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
For Time:
15 - 12 - 9
Power Clean (135/95)
Ring Dips

Monday, December 30, 2013

TUESDAY: 31 DEC 13

WARM UP:
2 Rounds not for time
10 Front Squats (95lb)
10 Push Press (95lb)
10 Knees to Elbow
10 Pull Ups

WOD:
For Time:
"Fran"
21 - 15 - 9
Thrusters (95/65)
Pull Ups

Sunday, December 29, 2013

MONDAY: 30 DEC 13

STRENGTH:
ME: Back Squat

Recover 5:00 - 10:00 then perform Wod

WOD:
For Time:
15 - 12 - 9
Deadlift (225/185)
Ring Push Ups

Saturday, December 28, 2013

Friday, December 27, 2013

Thursday, December 26, 2013

FRIDAY: 27 DEC 13

STRENGTH:
ME: Bench Press

Recover 5:00 - 10:00 then perform Wod

WOD:
5 Rounds For Time Of:
10 - Sumo Deadlift High Pulls (85/65)
20m - Overhead Walking Lunge (85/65)

Wednesday, December 25, 2013

THURSDAY: 26 DEC 13

WOD:

2 rounds for time:
Rest for exact amount of time as previous row interval
Row 250m
Rest
Row 500m
Rest
Row 1000m
Rest
Row 2000m
Rest
 

Tuesday, December 24, 2013

WEDNESDAY: 25 DEC 13

STRENGTH:
DE: Push Press 7x3 on :45 @ 60% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
As Many Rounds As Possible In 12:00 Of:
5 - Pull Ups
5 - Ring Dips
15 - Sit Ups

Monday, December 23, 2013

TUESDAY: 24 DEC 13

WARM-UP:
3 rounds not for time:
400 m run
60 sec max Double Unders

STRENGTH:
5 - 5 - 5 - 5 - 5
Deadlift
Not for time
 

Sunday, December 22, 2013

MONDAY: 23 DEC 13

STRENGTH:
DE: Sumo Deadlift 10x2 on :60sec @ 60% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
5 Rounds For Time Of:
7 - Hand Stand Push Ups
7 - Strict Pull Ups

Saturday, December 21, 2013

SUNDAY: 22 DEC 13

RECOVERY DAY:

Texas weather has been fluctuating greatly over the past month so if the weather is great, get out there and enjoy the sun while it lasts! Bad weather shouldn't hinder your recovery days at all. Find a swimming pool, get a massage, do some stretching and rolling in your living room.

Get your muscles limber and your mind right for this upcoming week of exercise!

Friday, December 20, 2013

Thursday, December 19, 2013

FRIDAY: 20 DEC 13

STRENGTH:
ME: Back Squat

Recover 5:00 - 10:00 then perform Wod

WOD:
For Time:
75 - Sit Ups
Tabata Squats (If you have a weight vest/body armor wear it)
75 - Sit Ups

Wednesday, December 18, 2013

THURSDAY: 19 DEC 13

Because of this festive holiday season, LUMBERJACK CrossFit will be completing a very special workout called the "12 Days of Christmas." There are a variety of versions but this is the second annual event so we are sticking with these movements today. We would like to give a special shout out to all our brothers and sisters who won't be making it home for the holidays to their families. We remember their selfless duty while we conduct this rigorous WOD!

WOD:
"12 Days of Christmas"
For Time:*
1- Clean (135/95 lbs)
2- Hand Stand Push-ups
3- Front Squat (135/95 lbs)
4- Dips
5- Chest-to-bar Pull-ups
6- Box Jumps (24"/20" lbs)
7- Burpees
8- Hand Release Push-ups
9- Wall Balls (20/14 lbs)
10- KB Swings
11- Deadlifts (135/95 lbs)
12- Thrusters (95/65 lbs)

*Start with 1 Clean, then 2 HSPUs + 1 Clean, then 3 FS + 2 HSPUs + 1 Clean, then 4,3,2,1, then....etc until you reach 12, 11, 10...3, 2, 1.

Tuesday, December 17, 2013

WEDNESDAY: 18 DEC 13

STRENGTH:
ME: Split Jerk

Recover 5:00 - 10:00 then perform Wod

WOD:
For Load And Time:
15 - 12 - 9
Clean & Jerk
Rest as needed between sets
(Sets should be unbroken)
(Pick the heaviest weight possible w/o dropping the bar)

Monday, December 16, 2013

TUESDAY: 17 DEC 13

WARM-UP:
2 Rounds Not For Time
200 m row
10 push ups
10 lunges
10 ABMAT sit ups
30-45 sec Plank hold
30-45 sec Bottom Squat Hold
10 ABMAT sit ups
10 lunges
10 push ups

WOD:
For Time:
50 - Pull Ups
200 - Air Squats
75 - Push Ups

Sunday, December 15, 2013

MONDAY: 16 DEC 13

STRENGTH:
DE: Deadlift 10x2 on :60 @ 60% 1RM

Recover 5:00 - 10:00 then perform WOD

WOD:
"Helen"
3 Rounds For Time Of:
Run 400m
21 - KB Swings (1.5/1)
12 - Pull Ups

Saturday, December 14, 2013

Friday, December 13, 2013

Thursday, December 12, 2013

FRIDAY: 13 DEC 13

STRENGTH:
DE: Floor Press 7x3 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
3 Rounds For Time:
10 - Deadlift (1.5xBW)
10 - Hand Stand Push Ups

Wednesday, December 11, 2013

THURSDAY: 12 DEC 13

WARM UP:
4x400 m
1:1 rest

STRENGTH:
A. 3x3 Snatch Balance:
 1 Snatch DL pull + 1 Power Snatch + 1 Squat Snatch (keep grip throughout balance)

B. Back Squat:
 3x7 (65% 1 RM then increase weight)

C. EMOM for 10 min:
 1 Snatch DL Pull + 1 Snatch (85% 1RM)

Tuesday, December 10, 2013

WEDNESDAY: 11 DEC 13

STRENGTH:
ME: Pull Up

Recover 5:00 - 10:00 then perform WOD

WOD:
5 Rounds For Time Of:
100ft Walking Lunge Steps
Max Reps - Pull Ups

Monday, December 9, 2013

TUESDAY: 10 DEC 13

WARM UP:
3 rounds not for time
5 Hand Stand Pushups
5 Goblet Squats
5 KB Swings

WOD:
4 Rounds For Time Of:
Run 400m
5 - Muscle ups*

*3 pullups/ 3 dips for 1 muscle up

Sunday, December 8, 2013

MONDAY: 09DEC13

STRENGTH:
ME: Front Squat

Recover 5:00 - 10:00 then perform Wod

WOD:
"Annie"
50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups

Saturday, December 7, 2013

SUNDAY: 08DEC13

REST/RECOVERY DAY:


 

 

Friday, December 6, 2013

Thursday, December 5, 2013

FRIDAY: 06DEC13

STRENGTH:
DE: Barbell Row 7x3 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
5 - 5 - 5 - 5 - 5
Front Squat
Rest 1 min between sets

Wednesday, December 4, 2013

THURSDAY: 05DEC13

WARM-UP:
Bike 15 min

WOD:
20 min Row for distance

Tuesday, December 3, 2013

WEDNESDAY: 04DEC13

STRENGTH:
DE: Sumo Deadlift 10x2 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
4 Rounds For Time Of:
12 - Deadlift (135/95)
12 - Strict Pull Ups

Monday, December 2, 2013

TUESDAY: 03DEC13

WARM-UP:
4x200 m

WOD:
For Time:
Row 1k
30 - Back Squat (BW)
Row 1k

Sunday, December 1, 2013

MONDAY: 02DEC13

STRENGTH:
ME: Floor Press

Recover 5:00 - 10:00 then performWod

WOD:
As Many Rounds As Possible In 12:00 Of:
14 - Double Unders
7 - Pull Ups
7 - Push Ups

Saturday, November 30, 2013

SUNDAY: 01DEC13

REST/RECOVERY DAY:

Although rest is needed, it is still important to remain active on those days. The body, just like the mind, needs stimulation every day. Even after a grueling workout many people find it's a good idea to move around, maybe take a walk, as early as the day after to avoid stiffening up. Even people who suffer heart attacks are encouraged to get out of bed and move around as soon as possible. On rest and recovery days it is important to avoid doing the worst thing you can do for your body... NOTHING.

Examples of rest and recovery activities are walking, static stretch exercises (after a warm up and loosening up period), dynamic stretching, swimming, water running, and riding a bike.
Keep in mind that increasing respiration and heart rate to a level just slightly above normal and challenging your range of motion are generally good things to do almost any time.
Rest is a variable to apply in response to the feedback your body gives—more, or less, but always some.

Friday, November 29, 2013

Thursday, November 28, 2013

FRIDAY: 29NOV13

WARM-UP:
4 rounds not for time

5 box jumps (30"/24")
5 ring push ups
5 Clean 1st Pulls (heaviest possible)
5 kipping HSPUs

WOD:
"Sprint Pyramid"
4x100m
3x 200m
2x 400m
1x 800m
2x 400m
3x 200m
4x 100m

Between each segment, rest 1:1

Wednesday, November 27, 2013

THURSDAY: 28NOV13

On Nov 7, 2013, Typhoon Haiyan made landfall in the Visayan region of The Philippine Islands. It has been dubbed as the biggest and strongest typhoon to make landfall in recorded history. Thousands are estimated to have died and it is unlikely they will ever know the exact total of deaths.

Join the LUMBERJACK CrossFit unit on Thanksgiving morning where ever you may be to do the WOD and go here for more information on how you can help: http://crossfitinsurrecto.com/lift-for-life/

WOD:
“YOLANDA”
Rx(95/75)

BUY IN: 100 DU
24 MIN AMRAP – for the 24 hours Haiyan devastated Visayas
11 BURPEES – NOVEMBER
7 FLOOR TO OVERHEAD – The Day Yolanda Made Landfall
13 BACK SQUATS – 2013
CASH OUT: 100 DU

100 DU in the beginning indicates the evacuation prior to Yolanda. When Yolanda hits (the 24min AMRAP), begin, then end with 100 DU, which is the persevering endurance of the recovery/relief efforts.

Tuesday, November 26, 2013

WEDNESDAY: 27NOV13

STRENGTH:
ME: Chin Up

Recover 5:00 - 10:00 then perform Wod

WOD:
5 Rounds For Time Of:
Row 500m
35 - Sit Ups

Monday, November 25, 2013

TUESDAY: 26NOV13

STRENGTH:
DE: Box Squat* 10x2 on :60sec @ 65% 1RM

*Box Squats involve a 24" box; movement is a back squat until you sit down on box then aggressively drive up to the standing position.

Recover 5:00 - 10:00 then perform Wod

WOD:
5 Rounds For Time Of:
21 - Cleans (95/65)
15 - Ring Push Ups

Sunday, November 24, 2013

MONDAY: 25NOV13

STRENGTH:
DE: Shoulder Press 10 x 3 @ 65% 1RM

Recover 5:00 - 10:00 then perform WOD

WOD:
5 Rounds For Time Of:
15 - Push Press (95/75)
20 - Box Jumps (24/20)

Saturday, November 23, 2013

SUNDAY: 24NOV13

REST/RECOVERY DAY:

Great article on Coaching from CrossFit Journal records. Must read for those interested in coaching, continuing their coaching education or just wanting to see how to improve others physical fitness across all types of work out styles and programs!

The Deeper Side of Coaching

Friday, November 22, 2013

SATURDAY: 23NOV13

REST/RECOVERY DAY:

Check out the article on "Why the Burgener Warm-Up?" for a better understanding of the warm-up and how it applys to overall improvement of Clean and Snatch movments.

"Why the Burgener Warm-up"

Wednesday, November 20, 2013

THURSDAY: 21NOV13

WARM UP:
3 sets not for time
6 KB Swings (Heavy)
7 Romanian DLs (50% 1RM)
8 Pistols

then

4 sets
5-10-5 shuttle sprints

WOD:
For time:
4 mile run
 

Tuesday, November 19, 2013

WEDNESDAY: 20NOV13

STRENGTH:
ME: Back Squat

Recover 5:00 - 10:00 then perform Wod

WOD:
For Time:
50 - Sit Ups
Tabata Squats
50 -Sit Ups

Monday, November 18, 2013

TUESDAY: 19NOV13

WARM UP:

5 x 200 m sprints
1:1 rest

then

The Burgener Warm-Up:
(1) the Down and Up
(2) Elbows High and Outside
(3) Muscle Snatch
(4) Snatch Drops
(5) Snatch Lands

WOD:
5 Rounds For Time Of:
12 - Hang Cleans (135/95)
12 - Dips

Sunday, November 17, 2013

MONDAY: 18NOV13

STRENGTH:
DE: Deadlift 10x2 on :60sec @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
5 Rounds For Time Of:
12 - Thrusters (115/85)
12 - Pull Ups

Saturday, November 16, 2013

SUNDAY: 17NOV13

REST/RECOVERY DAY:

Nutrition is the foundation! Below is the CrossFit Pillar to Fundamental Fitness!


 

Friday, November 15, 2013

SATURDAY: 16NOV13

REST/RECOVERY DAY:

 

Thursday, November 14, 2013

FRIDAY: 15NOV13

STRENGTH:
DE: Good Morning (Wide Stance) 10x2 @ 70% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
3 Rounds For Max Reps:
2 mins - Double Unders
25 - Pull Ups

Wednesday, November 13, 2013

THURSDAY: 14NOV13

WOD:

Swimming Pool day!

AMRAP in 10 min:
25 m swim
20 Push Ups
40 Sit Ups
60 Air Squats

Tuesday, November 12, 2013

WEDNESDAY: 13NOV13

STRENGTH:
ME: Strict Weighted Pull Up

Recover 5:00 - 10:00 then perform Wod

WOD:
For Time:
15 - Shoulder Press (75% of 1RM)
20 - Pull Ups
15 - Push Press (75% of 1RM)
20 - Pull Ups
15 - Push Jerks (75% of 1RM)
20 - Pull Ups

Monday, November 11, 2013

TUESDAY: 12NOV13

STRENGTH:

4x8 Romanian Deadlift

WOD:
3 Rounds For Time Of:
Run 400m
15 - Deadlifts (BW)
20 - Box Jumps (24"/20")

Sunday, November 10, 2013

MONDAY: 11NOV13

STRENGTH:
ME: Front Squat

Recover 5:00 - 10:00 then perform Wod

WOD:
For Total Reps:
Tabata Squats
Recover 1 min
Tabata Sit Up
Recover 1 min
Tabata Push Up

Saturday, November 9, 2013

SUNDAY: 10NOV13

REST/RECOVERY DAY:

Enjoy the weekend! Remember the Veterans and thank them for their service! Tomorrow's workout will be a tough one!

Friday, November 8, 2013

Thursday, November 7, 2013

FRIDAY: 08NOV13

STRENGTH:
DE: Deadlift 10x2 on :60sec @ 70% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
3 Rounds For Time Of:
21 - Back Squats (135/95)
Run 400m

Wednesday, November 6, 2013

THURSDAY: 07NOV13

SKILL/TECHNIQUE WORK:
10 min of Double Unders or 100 DUs for time
then
ME Dead Lift

WOD:
10 rounds for time:
30 s Row
60 s Rest

Tuesday, November 5, 2013

WEDNESDAY: 06NOV13

STRENGTH:
DE: Push Press 8x2 @ 60% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
Spend 20:00min Practicing Muscle Ups or 30 Muscle Ups for Time
then
Spend 10:00 Practicing Handstands or 30 Hand Stand Push Ups for Time

LUMBERJACK 20 MEMORIAL WOD

ALTERNATE WORKOUT TODAY!

The LUMBERJACK Battalion remembers what happened years ago and wants to honor the fallen who have paid the ultimate price. This year tho, the 20th Engineer Battalion would like to dedicate this workout to all military personnel who are serving and the families waiting for them to come home! Read the article below for more information about the history of this WOD:

LUMBERJACK 20 WOD HISTORY

The pain may be temporary, but pride is forever!

LUMBERJACK 20 WOD:

20 Deadlifts (m - 275# / w - 190#)
Run 400m
20 KB swings (m - 2 pood / w - 1.5 pood)
Run 400m
20 Overhead Squats (m - 115# / w - 80#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (m - 45lbs each / w - 30#)
Run 400m


 

Monday, November 4, 2013

TUESDAY: 05NOV13

WARM UP:
500 m row
3 rounds not for time:
5 Front Squats (45/35lb)
7 Walking Lunges (35/25lb)
9 hand release Push Ups

WOD:
As Many Rounds As Possible In 10:00min Of:
200m Run
10 - Front Squats (BW)
15 - Sit Ups

Sunday, November 3, 2013

MONDAY: 04NOV13

WARM UP:
4x400 m run

The Burgener Warm-up (5-10min of technique work)

WOD:
For time:
30 OHS, 135/95
30 TTB
20 Power Snatch, 135/95
20 TTB
10 Squat Snatch, 135/95
10 TTB

Saturday, November 2, 2013

SUNDAY: 03NOV13

REST/RECOVERY DAY:

Good video on back to the basics with Coach Glassman!

Just Squat - Video by Founder & CEO Greg Glassman

Friday, November 1, 2013

Thursday, October 31, 2013

FRIDAY: 01NOV13

WARM UP:
800 m run
2 Rounds not for Time:
10 Dips
10 Pull Ups
10 KB Swings
20-30 sec Hand Stand Push Up Hold
HERO WOD:"JT"
21 - 15 - 9
Hand Stand Push Ups
Ring Dips
Push Ups

Wednesday, October 30, 2013

THURSDAY: 31OCT13

HAPPY HALLOWEEN!

 


WARM-UP:
4 Rounds not for Time:
8-12 Reps
Hand Stand Push-Ups
Weighted Pull-Ups
Skin the Cats
Overhead Squats (work up to 50% 1RM)

WOD:
For Time
7 x 800 m run
1:1 rest
 

Tuesday, October 29, 2013

WEDNESDAY: 30OCT13

STRENGTH:
DE: Good Mornings 7x3 @ 65% 1RM

Recover 5:00 - 10:00

WOD:
As Many Rounds As Possible In 10:00 Of:
1 - Rope Climb
3 - Deadlifts (275/195)
5 - Chest to Bar Pullups

Monday, October 28, 2013

TUESDAY: 29OCT13

STRENGTH:
DE: Front Squat 7x3 @ 65% 1RM

Recover 5:00 - 10:00

WOD:
3 Rounds For Time Of:
9 - Hang Power Cleans (155/115)
12 - Box Jumps (24"/20")
15 - KB Swings (2/1.5)

MONDAY: 28OCT13

WARM UP
100 Double Unders*
Singles do not count; take this time to build this skill

STRENGTH
6 x 4 Deadlift (Build up to heavy weight)

WOD
10 RFT
10 hand release push-ups
10 Box Jumps (24/20")
100 m sprint


Friday, October 25, 2013

OCTOBER LUMBERJACK CHALLENGE!

510th CC crushing the competition in today's challenge! They have been awarded the newly coveted "Fittest Axe!" 

Thursday, October 24, 2013

FRIDAY: 25OCT13

STRENGTH:
ME: Clean

Recover 5:00 - 10:00

WOD:
Five Rounds For Time of:
400m Run
21 - Overhead Squats (75/55)

Wednesday, October 23, 2013

THURSDAY: 24OCT13

WARM-UP:

4 Rounds not for Time:
10 KB swing
10 Ring Dips
10 Goblet Squats
30s weighted Squat hold

WOD:
For time:
3200m
rest 2 min
1600m
rest 1 min
800m

Tuesday, October 22, 2013

WEDNESDAY: 23OCT13

STRENGTH:
ME: Deadlift

Recover 5:00 - 10:00

WOD:
Four Rounds For Time Of:
800m Run
50 - Box Jumps (20")

Monday, October 21, 2013

TUESDAY: 22OCT13

WOD:

AMRAP 15 min

Strict Pull-ups

ENDURANCE:

4x400 m

rest 3 min

Sunday, October 20, 2013

MONDAY: 21OCT13

STRENGTH:
DE: Bench Press 7x3 @ 65% 1 RM

Recover 5:00 - 10:00

WOD:
As Many Rounds As Possible in 10:00min of:
10 - Pull Ups
10 - Push Press (115/85)
200m Run

Saturday, October 19, 2013

SUNDAY: 20OCT13

REST/RECOVERY DAY:

Enjoy the cool weather with a comfortable jog or a swim at your local indoor pool. Staying active improves your health and longevity!

Friday, October 18, 2013

SATURDAY: 19OCT13

REST/RECOVERY DAY:

If you are in the Fort Hood area, contact LUMBERJACK CrossFit to receive more details concerning Timber Ridge Elementary School's Walk/Run Event in the hopes of earning resources for more school activities, learning equipment and materials!

Thursday, October 17, 2013

FRIDAY: 18OCT13

STRENGTH:
DE: Shoulder Press 10x2 @ 65% 1RM on :60sec

Recover 5:00 - 10:00

WOD:
5 Rounds For Time Of:
2 - Rope Climbs
10 - Sumo Deadlift High Pull (75/55)

Wednesday, October 16, 2013

THURSDAY: 17OCT13

STRENGTH:
ME: Back Squat

Recover 5:00 - 10:00

WOD:
As Many Rounds As Possible in 10:00min of:
15 - Power Clean (95/75)
25 - Double Unders
10 - Push Ups

Tuesday, October 15, 2013

WEDNESDAY: 16OCT13

WARM UP:
2 Rounds Not for Time:
10 Push-ups
10 Squats
10 Sit-ups
10 Dips

WOD
4 RFT
800 m Row
25 Dips
 

Monday, October 14, 2013

TUESDAY: 15OCT13

STRENGTH:

5x4 Front Squat (65% 1RM)

WOD

EMOM (185/115)
3 Power Cleans
3 Front Squats
3 Jerks

Quote of the Week!

Today will test you. It may knock you down. It may hurt. 

Inside of you is the strength to rise & Compete anyway. Use it!

Sunday, October 13, 2013

MONDAY: 14OCT13

WARM-UP:

800 m run

STRENGTH:
ME: Sumo Deadlift

Recover 5:00 - 10:00 then perform Wod

WOD:
As Many Rounds As Possible in 20:00min of:
25 - Sit Ups
21 - Push Press (75/55)
Run 400m

Saturday, October 12, 2013

SUNDAY: 13OCT13

REST/RECOVERY DAY:

Sunday Funday! Enjoy the weather with a day at the beach or a nice trail run/walk. Keep actively moving toward a healthier lifestyle and you will produce the amazing results!

Friday, October 11, 2013

SATURDAY: 12OCT13

REST/RECOVERY DAY:

Get out there and enjoy the weather! Run, ride, walk, or swim! Active lifestyle for life!
 

Thursday, October 10, 2013

FRIDAY: 11OCT13

STRENGTH:
DE: Shoulder Press 10x2 @ 65% 1RM on :60sec

Recover 5:00 - 10:00 then perform

WOD:
As Many Rounds As Possible In 10:00 Of:
5 - Hang Power Cleans (95/65)
10 - Pull Ups
20 - Double Unders (3:1 Singles)

Wednesday, October 9, 2013

THURSDAY: 10OCT13

SKILL WORK:

5 Rope Climbs (15')

WOD:

For time:

Run 1 mile
Rest 2 min
2 minutes of ME Push-ups
Rest 1 min
2 minutes of ME Sit-ups
Rest 2 min
Run 1 mile

Tuesday, October 8, 2013

WEDNESDAY: 09OCT13

STRENGTH:
DE: Sumo Deadlift 10x2 @ 65% 1 RM on :60sec

Recover 5:00 - 10:00 then perform

WOD:
For Time:
5 - 4 - 3 - 2 - 1
Squat Clean @ 75% 1RM
Lateral Burpees

Monday, October 7, 2013

TUESDAY: 08OCT13

WARM-UP:

Front Squat skill work for 15-20 min (50% 1 RM or more)

WOD:

5 Rounds For Time Of:

3 - Front Squats (70% 1RM)
6 - Box Jumps (30"/24")
Row 9 Calories
Rest 3:00

MONDAY 07OCT13

5k run

Saturday, October 5, 2013

SUNDAY: 06OCT13

REST/RECOVERY DAY:

 

SATURDAY!

For the love of CrossFit! 

Friday, October 4, 2013

SATURDAY: 05OCT13

REST/RECOVERY DAY:

Enjoy a nice trail run if the weather suits you! Get out there and run more than 30 minutes!

Thursday, October 3, 2013

FRIDAY: 04OCT13

STRENGTH:
ME: Back Squat 1 x 20 Reps
(This is one maximal set of 20 reps.)

Recover 5:00 - 10:00

TEAM WOD:
6 RFT:
10 - Deadlifts (225/185)
Row 500m

*Alternate Rounds; 3 rounds per person

Wednesday, October 2, 2013

THURSDAY: 03OCT13

WOD:

4 x 800 m

1:1

then

2 mile run (10-11 min pace)

Tuesday, October 1, 2013

WEDNESDAY: 02OCT13

WARM-UP:

3 rounds not for time
5 strict pull ups
5 ring rows
5 HSPUs
5 strict press (45/35)


WOD:

As Many Rounds As Possible In 12:00 of:

10 - Strict Pull Ups
15 - Bench Press (135/95)

Monday, September 30, 2013

TUESDAY: 01OCT13

WARM UP
4 x 100 m row sprints
1:1 rest

Burgener Warm Up

WOD:

4 Rounds For Time Of:

15 - Ring Dips

12 - Power Cleans (50% BW)


MONDAY: 30SEP13

STRENGTH:

ME: Clean

Recover 5:00 - 10:00 then perform WOD


WOD:

AMRAP 12:

10 - Bodyweight Deadlift

10 - Pull Ups

30 - Double Unders*

*Do 3:1 singles if you can't do DUs


Saturday, September 28, 2013

SUNDAY: 29SEP13

REST/RECOVERY DAY:

Take the time to enjoy the trail or a park. Stay active and recover well for this next hard LUMBERJACK week!

Friday, September 27, 2013

SATURDAY: 28SEP13

REST/RECOVERY DAY

Run 3 miles

Thursday, September 26, 2013

FRIDAY: 27SEP13

STRENGTH:
DE: Box Squat 10x2 on :60 @60% 1RM

Recover 5:00- 10:00 then perform Wod

WOD:
2 Rounds for time:
500m Row
15 - Deadlifts (225/185)(Unbroken)
15 - Strict Pull Ups
Rest 2 mins

Wednesday, September 25, 2013

THURSDAY: 26SEP13

WOD:

4 x 100 m
3 x 200 m
2 x 400 m
1 x 800 m
2 x 400 m
3 x 200 m
4 x 100 m

Ensure to warm up before the sprints!

Tuesday, September 24, 2013

WEDNESDAY: 25SEP13

STRENGTH:
ME: Deadlift (20 min to work up to near 1 RM)

Recover 5:00- 10:00

WOD:
For Time:
1000m Row
7 - Muscle Ups*
15 - Body Weight Clean & Jerk

*If you can't do muscle ups; substitute 3 ring dips & 3 pull-ups for 1 rep of muscle up

Monday, September 23, 2013

TUESDAY: 24SEP13

WARM-UP:

Thrusters  4x4 (work up to a heavy weight)

WOD
3 Rounds For Time & Total Reps:

Max Rep Pull Ups
Run 800m

If you fail on pull ups, go straight into run

Sunday, September 22, 2013

MONDAY: 23 SEP 13

WARM UP:

400 m jog

3 sets of 15-20 reps (not for time)

Front rack lunges (heavy)

Air Squats

HSPUs

Russian KB Swings (heavy)*

*Really focus on technique: driving from the heels and opening the hips to full extension 


WOD:

For Total Reps:

2:00 Kettlebell Swing (53/35)

2:00 Rest

:90 Kettlebell Swing (53/35)

:90 Rest

:60 Kettlebell Swing (53/35)

Saturday, September 21, 2013

SUNDAY: 22SEP13

REST/RECOVERY DAY:

Go to the gym and ensure you conduct some semi intense weight training and close it out with a massage or some yoga work!

 

Friday, September 20, 2013

SATURDAY: 21SEP13

REST/RECOVERY DAY:

Watch this video on Chris Spealler discussing paleo diet pros/cons:
Paleo Talk

Jog 2 miles or Bike 10 miles

Thursday, September 19, 2013

FRIDAY: 20SEP13

STRENGTH:
ME: Strict Press

Rest 5:00-10:00

WOD:

4 min Tabata Squats
Rest 4 Mins
4 min Tabata Push-Ups
Rest 4 Mins
4 min Tabata Squats

Wednesday, September 18, 2013

THURSDSY: 19SEP13

WARM-UP:

4 Rounds not for time:
10 Ring Dips
10 HSPUs
10 Elevated Sit-ups
10 KB swings

WOD:

5x 800 m run

1:1 rest
 

Tuesday, September 17, 2013

WEDNESDAY: 18SEP13

STRENGTH:

Sumo Deadlift 7x3 @ 60% 1RM

Rest 5:00-10:00

WOD:
3 Rounds For Time of:
50 - Air Squats
20 - Pull Ups
20 - Dips

Monday, September 16, 2013

TUESDAY: 17SEP13

WARM UP:

5 x 200 m sprints

1:1 rest

WOD:
Three Rounds For Time of:
1 Min - Hollow Rock
20 - Pistols (Alternate Legs)
1 Min - Hollow Rock

*Watch this youtube video for Hollow Rock demonstration:
Hollow Rock demo
 

Sunday, September 15, 2013

MONDAY: 16SEP13

STRENGTH:

DE: Strict Chin Ups 2 Reps on the minute for 10 minutes
(Hold a medicine ball between legs) (14/8lb)

Recover 5:00- 10:00

WOD:
For Time:
30-25-20-15-10 reps of:
Medicine ball clean (20/14)*
Pull Ups

*Ensure you watch a video or have a trainer demonstrate proper technique for medicine ball clean prior to workout

Saturday, September 14, 2013

SUNDAY: 15SEP13

REST/RECOVERY DAY

 

Friday, September 13, 2013

Thursday, September 12, 2013

FRIDAY: 13SEP13

STRENGTH:
Power Clean 8x2 @ 60% 1 RM

Recover 5:00 - 10:00

WOD:
For Time:
Use one barbell @ 85% 1RM Power Clean
10 - Hang Power Cleans
2 - Back Squats
8 - Hang Power Cleans
4 - Back Squats
6 - Hang Power Cleans
6 - Back Squats
4 - Hang Power Cleans
8 - Back Squats
2 - Hang Power Cleans
10 - Back Squats

Wednesday, September 11, 2013

THURSDAY: 12SEP13

Run 4 miles

*Keep pace under 9 min mile

Tuesday, September 10, 2013

WEDNESDAY: 11SEP13

STRENGTH:
Find 1 RM of Front Squat in 20 min

Rest 5:00-10:00

WOD:
For Time:
21 - 15 - 9
Front Squats (135/95) Ensure bar starts on the ground
Pull Ups

Monday, September 9, 2013

TUESDAY: 10SEP13

WARM UP:

Snatch Technique work - 20 minutes

*Burgener Warm-Up:
(1) the Down and Up
(2) Elbows High and Outside
(3) Muscle Snatch
(4) Snatch Drops
(5) Snatch Lands

WOD:

3 Rounds For Time:
15 - Power Snatches (115/85)
Run - 400m

Sunday, September 8, 2013

MONDAY: 09SEP13

STRENGTH:
Weighted Walking Lunge 8x3 (L/R = 1 Rep)
(Hold weight like a back squat)
 

Recover  5:00- 10:00.

WOD:
As Many Rounds As Possible in 8:00 of:
3 - HSPUs
6 - Walking Lunge Steps
9 - Sit Ups

Saturday, September 7, 2013

Friday, September 6, 2013

SATURDAY: 07SEP13

REST/RECOVERY DAY:

3 mile run, 5 mile jog, laps in the pool or bike over 10 miles

Pace should be comfortable and not strenuous at all!

Thursday, September 5, 2013

FRIDAY: 06SEP13

STRENGTH:

Deadlift 10x2 @ 65% of 1RM

WOD:

For Time:
30 - Pull Ups
30 - Over Head Squats (115/85)*
30 - Pull Ups

*The bar must start on the ground and be moved to the over head squat position to begin the 30 reps

Wednesday, September 4, 2013

THURSDAY: 05SEP13

Warm-Up:

250 m row

2 rounds at own pace:
10 Air squats
10 hand release push ups
10 Russian KB Swings (light weight)

WOD:

3 Rounds For Time:
Row 500m
15 - KB Swing (1.5/1 pood)
15 - Knees to Elbows

Tuesday, September 3, 2013

WEDNESDAY: 04SEP13

STRENGTH:                       
Close Grip Bench Press
7x3 @ 60% 1RM          

WOD:

As many reps as possible in 10 min:                                    
Run 800 m                               
150 DUs (3:1)                              
Max Reps Box Jump* (24/20)        

(box jump reps is score)

TUESDAY: 03 SEPT 13

WOD (2 RFT):
15 KB snatch (R/L) (53/24)
800 m run

RECOVERY:
3 rounds (at own pace)       
15 pull ups                          
15 abmat situps                   
15 KB swings (heavy)

Sunday, September 1, 2013

MONDAY: 02SEP13

Warm Up:

*2 rds not for time
10 push ups
10 air squats
10 TTB
10 ring dips

1 min max effort Double Unders

WOD:

Run 5K for time



 

Saturday, August 31, 2013

SUNDAY: 01SEP13

LABOR DAY WEEKEND!

REST/RECOVERY DAY:

2 mile jog / 4 laps or more in the pool / 5 mile or more bike ride

Continue to stay active even on rest days to ensure increased metabolism and decrease lactic acid build up!

Friday, August 30, 2013

SATURDAY: 31AUG13

REST/RECOVERY DAY:

2 mile Jog or walk in the park!

Ensure to get plenty of rest over the weekend and eat healthy to replenish the calories you have burned over the week! Proper sleep and dietary measures are also key to living a healthy, fit life!

Thursday, August 29, 2013

FRIDAY: 30AUG13

CONDITIONING DAY:

Warm Up

800 m run

WOD:

4 x 500 m row

rest 1:1

400 m sprint (for time!)

Wednesday, August 28, 2013

THURSDAY: 29AUG13

WOD:

Run 800m
100 - Push Ups
75 - Kettlebell Swings (1.5/1pood)
50 - Sit Ups
25 - Front Squats (45/35lb)
Run 800m

Tuesday, August 27, 2013


WEDNESDAY: 28AUG13

Warm Up:

400 m run or
500 m row

3 rds not for time:
5 Deadlifts (135/95)
10 Pushups
5 Power Cleans (135/95)

WOD:

21-15-9
Back Squat (135/95)
Ring Pushups

AFAP!

Monday, August 26, 2013

TUESDAY: 27AUG13

STRENGTH:

Front Squats

3-2-3-2-1 reps (increase weight over each sequence)

rest 2 min between sets

WOD:

EMOM - 10 min
1-10 reps

Box Jumps (24"/18")
Strict Pull-ups

QUOTE OF THE WEEK!

Today I will do what others won't...
so tomorrow I can do what others can't.


- Unknown author

Sunday, August 25, 2013

MONDAY: 26AUG13

STRENGTH:

10-15 min
Deadlifts
2 x 10 (gradually taked your weight up to get near 1RM)

WOD:

For Time:
15 - Handstand Push Ups
800m - Run
10 - Handstand Push Ups
800m Run
5 - Hand Stand Push Ups
800m Run

Post times!

Saturday, August 24, 2013

SUNDAY: 25AUG13

REST/RECOVERY DAY

3-4 mile jog in the neighborhood or a new trail!

Friday, August 23, 2013

SATURDAY: 24AUG13

REST/RECOVERY DAY:

Find time in the day for 20-30 minutes to conduct proper stretching and mobility movement to work out the kinks in the muscles from this past week of work!

 

Thursday, August 22, 2013

FRIDAY: 23AUG13

THE BENCHMARK GIRL WOD: "FRAN"

Warm Up:

10-15 min
*Work up to a comfortable Thruster weight to ensure maximum intensity pace can be kept throughout the workout

WOD:

"Fran"

21-15-9
Thrusters (95/65)
Pull-ups

AFAP!

Wednesday, August 21, 2013

THURSDAY: 22AUG13

Warm Up:

400 m run
3 rounds not for time
10 pull ups
10 air squats
10 ring dips
60 sec Plank position

WOD:

3 x 800 m run
3 x 400 m run
3 x 200 m run
3 x 100 m run

AFAP

1:1 rest cycle

Tuesday, August 20, 2013

WEDNESDAY: 21AUG13

TEAM WOD: "458!"

400 m run (as team)
50 reps
Kettle Bell Swing (American)
Pull-ups
Sit ups
Double Unders (3:1 Singles)
Box Jump
Dead Lift (body weight)
Hand Stand Pushup
Goblet Squat
400 m run (as team)

Time Cap: 30 min
 

"HOTSHOTS 19" MEMORIAL WOD - 31 AUG 13!


Come honor the fallen firefigheters from Granite Mountain Community!
On August 31, 2013, the entire CrossFit world will come together to Honor the Granite Mountain Hotshots Firerfighters and raise money for their thirteen (soon to be sixteen) surviving children. CrossFit 254 community will be tackling the "Hotshots 19" Memorial WOD with all donations going to all the families who lost loved ones.

When: 31 August 2013 from 0900 until complete

Where: 5210 U.S. 190 Belton, TX 76513

Contact CPT Long, James at 217-690-0876 for information and shirt ordering.



 

Monday, August 19, 2013

TUESDAY: 20AUG13

WOD:

"Strength Day"

Find 1 RM in 25-30 min

Strict Press
Push Press

CASH OUT!

100 Sit-ups
50 Double Unders
25 Pull-ups
 

QUOTE OF THE WEEK!

PERSEVERANCE

"Our greatest glory lies not in never falling, but in rising every time we fall."

*Special Shout out to 20th Engineer Battalion returning from deployment! BUILD & FIGHT!

Sunday, August 18, 2013

MONDAY: 19AUG13

Warm-Up:

500 m row
Keep pace at 2:15-2:30 min 500 m split

WOD:

Row 3K

AFAP!
 

Saturday, August 17, 2013

SUNDAY: 18AUG13

RECOVERY/REST DAY:

Row 2000 m (at own pace)
or
Swim 1 mile (at own pace)

Daily continuous work at different levels of intensity will create the change and adaptation one's body needs to stay fit and healthy for a longer period of time!



 

Friday, August 16, 2013

SATURDAY: 17AUG13

RECOVER/REST DAY

2-4 mile run (at own pace)

Find a new trail, road, or distance and accomplish it for yourself!

 

Thursday, August 15, 2013

FRIDAY: 16AUG13

THE BENCHMARK GIRL WOD: "ELIZABETH"

Warm Up:

2 rounds (at own pace)

5 Power Clean
10 Ring Dips
15 Air Squats

"Elizabeth"

21-15-9
Cleans (135/95) lbs
Ring Dips

AFAP!

Wednesday, August 14, 2013

THURSDAY: 15AUG13

WOD:

500 m row
25 burpees
100 Double Unders
25 burpees
500 m row

Tuesday, August 13, 2013

WEDNESDAY: 14AUG13

"STRENGTH DAY"

FOCUS: SQUAT CLEANS

Burgener Warm-Up:
(1) the Down and Up
(2) Elbows High and Outside
(3) Muscle Clean
(4) Clean Drops
(5) Clean Lands

rest 2 min

Squat Cleans - 4x4 (80% of 1 rep max)

CASH-OUT*:

1 min Push-ups
1 min Sit-ups
1 mile run

*rest no more than 5 min  between each event
 

Monday, August 12, 2013

TUESDAY: 13AUG13

WARM UP:

3 Rounds
8-12 REPS (at own pace)           

Hand Stand Push-ups
Heavy KB swings (American) (work up to heavier weight)
Burpees
Heel Hooks          

WOD:

15 Min AMRAP (As Many Rounds As Possible)                               

 5 Burpee OTB (Over The Bar)*
10 Sit-ups
15 Weighted Lunges (45/25lb)

*For Over The Bar Burpees, set up barbells with weights and you can either laterally/perpendicularly jump over the bar

MONDAY: 12AUG13

WARM UP:

1 mile run (at own pace)

WORKOUT:

5x 800 m runs (as fast as possible)

1:1 rest
(how fast each lap takes is how much rest between each 800)

Quote of the Week:

"What is true stillness? Stillness in movement."
- Bruce Lee

Saturday, August 10, 2013

SUNDAY: 11AUG13

RECOVERY/REST DAY:

2 mile run/jog/walk
or
2000 meter row (at own pace)


Friday, August 9, 2013

SATURDAY: 10AUG13

RECOVERY/REST DAY:

2 mile run/jog/walk
or
2000 meter row (at own pace)

Thursday, August 8, 2013

FRIDAY: 09AUG13

THE BENCHMARK GIRL WOD: "DIANE"

Warm Up: (at own pace)

400 meter run
10 Deadlifts
5 Handstand Push-ups
10 Deadlifts
5 Handstand Push-ups
400 meter run

"Diane"

21-15-9 reps
Deadlift @ 225/155lbs
Handstand Push-ups

AFAP!

Wednesday, August 7, 2013

THURSDAY: 08AUG13

"SPORTS DAY"

ULTIMATE FRISBEE or ULTIMATE FOOTBALL

ALTERNATE WORKOUT:

HERO WOD: JERRY

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

"Jerry"

For Time:
Run 1 mile
Row 2K
Run 1 mile
 

WEDNESDAY: 07AUG13

WARM UP:

4 rds (not for time)
10 Pull-ups
10 Ring Dips
10 Pistols (each leg)
10 Knees-to-Elbow

WOD:

4 RFT
600 meter run
50 air squats