LUMBERJACK CrossFit: June 2009

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.

Tuesday, June 30, 2009

AMRAP 20 min:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Monday, June 29, 2009

Two rounds of:

Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

(Go heavy, run fast.)

Sunday, June 28, 2009

Rest Day

Saturday, June 27, 2009

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Friday, June 26, 2009

Virtual Shovel

Thursday, June 25, 2009

Rest Day

Wednesday, June 24, 2009

5k Run

Tuesday, June 23, 2009

WMG: 5 rounds for time

400 meter run

30 box jumps

30 wall balls, 20lb ball

Monday, June 22, 2009

Nancy

400 meter run

Overhead squats, 95 lbs, 15 reps

5 rounds for time

Sunday, June 21, 2009

Rest Day

Saturday, June 20, 2009

Max load: rest between sets

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Friday, June 19, 2009

5 rounds for time of:

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

Thursday, June 18, 2009

Rest Day

Wednesday, June 17, 2009

W: Body Weight

Deadlift 1 1/2 X Body Weight

Bench Press Body Weight

Clean 3/4 Body Weight

Tuesday, June 16, 2009

Run 5K

Monday, June 15, 2009

5 Rounds for time of:

5 Handstand Push Ups

One-legged squats, 10 Each leg

15 Pull Ups

Sunday, June 14, 2009

Rest Day

Saturday, June 13, 2009

AMRAP in 20 minutes of:

115-pound Hang clean, 15 reps

12 Ring dips

21 Sit-ups

Friday, June 12, 2009

GWM: For Time

30 Box Jumps

30 Wall Balls

400 Meter Run

5 Rounds

Thursday, June 11, 2009

Rest Day

Wednesday, June 10, 2009

MGG: Two-man Crossfit

Burpees, as many as possibly until relieved

Squats, as many as possible until relieved

400 Meter Run, to each station

Five rounds each

Tuesday, June 9, 2009

Score for time:

15 Kettle bell swing

10 Pull ups

400 Meter run

5 rounds

+3 minutes of bottom to bottom tabat air squats

Monday, June 8, 2009

Bench Press

Bench Press, Body Wieght Max Reps
Pull Ups Max Reps
4 Sets

Decline Bench 10 Reps
20 Push Ups
3 Sets

Incline Bench 10 Reps
20 Push Ups
3 Sets

Sunday, June 7, 2009

Rest Day

Saturday, June 6, 2009

W: Heavy

Deadlift 1-1-1-1-1-1-1 reps

Friday, June 5, 2009

Lumberjack 20

20 Each for time of:

Tire Flips

400 meter run
55lb KB swings
400 meter run
Squats
400 meter run
Burpees
400 meter run
Pullups
400 meter run
Box jumps
400 meter run
Cleans
400 meter run