LUMBERJACK CrossFit: August 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.

Monday, August 31, 2009

Weighted pull-ups:

1-1-1-1-1-1-1 reps

Sunday, August 30, 2009

Rest Day

Saturday, August 29, 2009

Five rounds for time of:

95 pound Power snatch, 15 reps
Run 400 meters

Friday, August 28, 2009

Overhead Squat

3-3-3-3-3 reps

Thursday, August 27, 2009

Rest Day

Wednesday, August 26, 2009

Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Tuesday, August 25, 2009

Complete as many rounds as possible 20 minutes of:

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

Monday, August 24, 2009

DT

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Sunday, August 23, 2009

Rest Day

Saturday, August 22, 2009

Run 5 K

Friday, August 21, 2009

"Nicole"

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

Thursday, August 20, 2009

Rest Day

Wednesday, August 19, 2009

For Time

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minuteSit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Tuesday, August 18, 2009

Ryan

Five rounds for time of:
7 Muscle-ups
21 Burpees

Monday, August 17, 2009

Front squat

1-1-1-1-1-1-1 reps

Sunday, August 16, 2009

Rest Day

Saturday, August 15, 2009

Four rounds, each for time of:

800 meter run

Friday, August 14, 2009

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest

where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Thursday, August 13, 2009

Rest Day

Wednesday, August 12, 2009

"Linda"

10-9-8-7-6-5-4-3-2-1

Deadlift 1 1/2 body weight
Bench-press body weight
Clean 3/4 body weight

Tuesday, August 11, 2009

For time:

25 Burpee's
25 Sit-ups
25 Push-ups
10 Pull-ups
400m run
3x's

Monday, August 10, 2009

5K run

Post times to comments

Sunday, August 9, 2009

Rest Day

Saturday, August 8, 2009

Deadlift

5-5-5-5-5
Post weight to comments

Friday, August 7, 2009

Crossfit Challenge

Thursday, August 6, 2009

Rest Day

Wednesday, August 5, 2009

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Tuesday, August 4, 2009

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Monday, August 3, 2009

"Nicole"

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

Sunday, August 2, 2009

Rest Day

Saturday, August 1, 2009

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)