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, June 30, 2014

TUE: 1 JUL 14

Run: 1 Mile repeats, recover 10:00- 3 rounds

 

Friday, June 27, 2014

MON: 30 JUN 14

Strength

 
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
 

Conditioning

Complete 5 rounds for time:
Barbell Walking Lunges @ 35%- 40% of 1 RM Squat (6 each side) – 12 reps
Dynamic Push Ups - 12 reps
Sprint 100 meters
*Barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.

SUN: 29 JUN 14

REST/RECOVERY

SAT: 28 JUN 14

REST/RECOVERY

Thursday, June 26, 2014

FRI: 27 JUN 14

Complete as many rounds as possible in 15 minutes:
185 lbs Power Clean – 3 reps
3 rounds of the following:
Pull Ups – 5 reps
Push Ups – 10 reps
Air Squats – 15 reps
For each round, perform 3 power cleans then 3 rounds fo 5 pull ups, 10 push ups and 15 air squats or 3 rounds of “Cindy”.

Wednesday, June 25, 2014

THU: 26 JUN 14

Row: Repeat 3:00 on / 3:00 off- 40 minutes

Tuesday, June 24, 2014

WED: 25 JUN 14

Strength

 
Deadlift 5 RM (add 10 lbs to last workout)
 

Conditioning

Complete 6 rounds:
25 lbs Weighted Pull Up – Max Reps
180 lbs Prowler Push – 25 yards
*Sub 50 yard 135 lbs sand bag sprint for prowler pushes

Monday, June 23, 2014

TUE: 24 JUN 14

Run: Repeat 6:00 on / 4:00 off - 3 rounds

WOD:
For Time:
100 - Burpees

Friday, June 20, 2014

MON: 23 JUN 14

Strength

 
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
 

Conditioning

Complete as many rounds as possible in 12 minutes:
45 lbs Overhead Walking Lunge – 30 reps (15 RT/ 15 LT)
Dynamic Push Ups – 15 reps
*Use a 45 lbs plate for this workout. Plate has to be locked overhead with straight arms. Back knee has to touch the ground to count as a rep.
*Plyo pushups should be performed by dynamically alternating hands on a 45lb bumper. The only resting position should be the top of the pushup.

SUN: 22 JUN 14

REST/RECOVERY

SAT: 21 JUN 14

REST/RECOVERY

Thursday, June 19, 2014

FRI: 20 JUN 14

Strength

 
Power Clean 5×3 (add 2.5lbs to last workout)
Strict Chin Ups 3 x max reps
 

Conditioning

Death By Ball Slam + 2 Burpee Buy In
Perform 1 ball slam the 1st minute, 2 ball slams the 2nd minute, 3 ball slams the 3rd minute and so on until you cannot complete the required reps within the minute.
*At the top of each and every minute do 2 burpees before starting your ball slams. Focus on landing flat footed, toes forward and in the athletic position throughout your burpees.
*Use a 50lb Slam Ball

Wednesday, June 18, 2014

THU: 19 JUN 14

Run: Repeat 4:00 on / 3:00 off- for 40 minutes

Tuesday, June 17, 2014

WED: 18 JUN 14

Strength

 
Deadlift 5 RM (add 10 lbs to last workout)
50 sit-ups after the DWOD
 

Conditioning

Complete 3 rounds:
1 Muscle Clean then a Push Press…2 Muscle Cleans then 2 Push Presses…3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.
Video of muscle clean

Monday, June 16, 2014

TUE: 17 JUN 14

Run: Repeat :90 on / :45 off - 6 rounds

WOD:
As Many Round As Possible In 10:00 Of:
10 - KB Snatches (5L/5R @ 1.5/1pood)
20 - Knees To Elbows

Friday, June 13, 2014

MON: 16 Jun 14

Strength

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Conditioning

Complete 2 rounds:
1 minute 95 lbs Push Press – Max reps
Rest 1 minute
1 minute 50 lbs Weighted Pull Ups – Max reps
Rest 1 minute
1 minute Row – Max calories
Rest 1 minute
1 minute Burpees- Max reps
*Rest 1 minute between rounds.

SUN: 15 JUN 14

REST/RECOVERY

SAT: 14 JUN 14

REST/RECOVERY

Thursday, June 12, 2014

FRI: 13 JUN 14

Strength

Power Clean 5×3 (add 2.5 lb to last workout)

Conditioning

Complete 10 rounds for time:
185 lbs Ground to Overhead – 3 reps
Sit-ups - 10 reps
*Ground to Overhead = Use anyway possible to take the bar from ground to overhead. This could include a power clean and jerk, clean and jerk, reverse curl to press, snatch or anyway you are able.

Wednesday, June 11, 2014

THU: 12 JUN 14

Run: 12 x 400 meter repeats, jog 400 meters between repeats for rest. Run repeats at faster then desired 2 mile pace. For example if you want to run a 12:00 minute 2 mile run your repeats at 1:20. Goal is to run all repeats at the same pace or faster.

Tuesday, June 10, 2014

WED: 11 JUN 14

Strength

Deadlift 5 RM (add 10 lbs to last workout)
 

Conditioning

Complete 5 rounds for time:
Sprint 100 yards
2 pood One Arm KB Power Snatch RT – 6 reps
2 pood One Arm KB Power Snatch LT – 6 reps
Pull Ups – 12 reps

Monday, June 9, 2014

TUE: 10 JUN 14

Run: 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

WOD:
As Many Rounds As Possible In 15:00 Of:
10 - Overhead Squats (95/75)
20 - Sit Ups

Friday, June 6, 2014

MON: 9 JUN 14

Strength

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Conditioning

Complete 5 rounds for time:
135 lbs Barbell Walking Lunge from Front Rack – 10 reps (5 RT/ 5 LT)
Plyo Skiers – 20 reps (10 RT/ 10 LT)
Supine Ring Rows – 10 reps

SUN: 8 JUN 14

REST/RECOVERY

SAT: 7 JUN 14

REST/RECOVERY

Thursday, June 5, 2014

FRI: 6 JUN 14

Strength

Power Clean 5×3

Conditioning
Complete 6 rounds for time:
1.5 pood KB power snatch RT – 5 reps
KB Single Arm Overhead Carry RT – 20 yards
24″ burpee box jumps – 5 reps
1.5 pood KB power snatch LT – 5 reps
KB Single Arm Overhead Carry LT - 20 yards
24″ burpee box jumps – 5 reps

Wednesday, June 4, 2014

THU: 5 JUN 14

6x800 meter repeats, 20 push-ups and 20 sit-ups between repeats. Rest 3 minutes between repeats. Pace is at desired 2 mile pace. For example if you want to run a 12 minute 2 mile your 800 repeats will be ran in 3 minutes or under. 

Tuesday, June 3, 2014

WED: 4 JUN 14

Strength

Deadlift 5 RM

Conditioning

Complete 5 rounds:
Dynamic Push Ups - Max reps
50 yard Farmer’s Walk – AHAP
*Rest 60 seconds between rounds
*AHAP = As Heavy As Possible

Monday, June 2, 2014

TUE: 3 JUN 14

Run: Repeat :60 on / :45 off- 6 rounds

WOD:
3 - 2 - 2 - 1 - 1 - 1
Thruster