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