10 hand stand push-ups
400 m run x 5
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.
5 comments:
Hello Lumberjack CF
My name is SSG Wright stationed at Ft Sam Houston and would really like for someone involved with LBCF to get in touch with me @ gabriel.wright@us.army.mil
I have a few questions on how you started up.
thank you
gabe
Today we did Filthy Fifty results
Hughes only one who did rx 34:30
Me (Filthy 50) subbed double unders w/ 50 tuck jumps, 50 fast jump ropes 32:54
Wolber (Filthy 40) subbed double unders with 80 tuck jumps, and 40 fast jump ropes 34:01
McCormack (Filthy 30) subbed box jumps w/ 18 in step-ups 30 each leg, regular jump rope 24:35
BTW was Wolber's first day, what a horrible way to start out. But I think he'll hang with us. Doing Michael tomorrow.
Sapper Thunder: Sounds like you guys are working hard. Do you have any photos we can publish?
No, haven't been taking any, but I'll start bringing the camera to get some action photos
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