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.

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