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 30, 2010
Sunday, August 29, 2010
Workout of the Day: 30 AUG 10
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Turkish Get-ups, alternating arms
Saturday, August 28, 2010
Friday, August 27, 2010
Workout of the Day: 28 AUG 10
21-18-15-12-9-6 and 3 rep rounds of:Sumo deadlift
high-pull, 75 pounds
Push jerk, 75 pounds
Thursday, August 26, 2010
Wednesday, August 25, 2010
Workout of the Day: 25 AUG 10
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Sunday, August 22, 2010
Saturday, August 21, 2010
Friday, August 20, 2010
Workout of the Day: 21 AUG 10
30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar
Burpees
Box jumps, 24 inch box
Toes to bar
Thursday, August 19, 2010
Workout of the Day: 20 AUG 10
Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats
Wednesday, August 18, 2010
Monday, August 16, 2010
Workout of the Day: 17 AUG 10
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.
Sunday, August 15, 2010
Workout of the Day: 16 AUG 10
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
Thursday, August 12, 2010
Wednesday, August 11, 2010
Monday, August 9, 2010
Workout of the Day: 10 AUG 10
Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
Sunday, August 8, 2010
Workout of the Day: 09 AUG 10
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice
Saturday, August 7, 2010
Workout of the Day: 08 AUG 10
Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)
Friday, August 6, 2010
Thursday, August 5, 2010
Workout of the Day: 06 AUG 10
Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups
Wednesday, August 4, 2010
Workout of the Day: 05 AUG 10
Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps
Tuesday, August 3, 2010
Workout of the Day: 04 AUG 10
Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
Sunday, August 1, 2010
Workout of the Day: 02 AUG 10
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball
Workout of the Day: 02 AUG 10
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball
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