LUMBERJACK CrossFit

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

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.

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