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, November 30, 2010
Monday, November 29, 2010
Workout of the Day: 30 Nov 10
"Thompson"
10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters
Begin the rope climbs seated on the floor.
10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters
Begin the rope climbs seated on the floor.
Sunday, November 28, 2010
Workout of the Day: 29 Nov 10
Run 1600 meters, Rest 3 minutes
Run 1200 meters, Rest 2 minutes
Run 800 meters, Rest 1 minute
Run 400 meters
Run 1200 meters, Rest 2 minutes
Run 800 meters, Rest 1 minute
Run 400 meters
Friday, November 26, 2010
Thursday, November 25, 2010
Sunday, November 21, 2010
Saturday, November 20, 2010
Workout of the Day: 21 Nov 10
"Collin"
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
Friday, November 19, 2010
Workout of the Day: 20 Nov 10
Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
Thursday, November 18, 2010
Wednesday, November 17, 2010
Workout of the Day: 17 Nov 10
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
Monday, November 15, 2010
Sunday, November 14, 2010
Thursday, November 11, 2010
Workout of the Day:11 Nov 10
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Wednesday, November 10, 2010
Monday, November 8, 2010
Workout of the Day: 09 Nov 10
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Sunday, November 7, 2010
Workout of the Day: 08 Nov 10
Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups
Saturday, November 6, 2010
Workout of the Day: 06 NOV 10
Complete as many rounds as possible in 12 minutes of:35 pound dumbbell Thruster, 9 reps15 ft Rope Climb, 1 ascent
Friday, November 5, 2010
LUMBERJACK 20
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Thursday, November 4, 2010
Wednesday, November 3, 2010
Barbara
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Tuesday, November 2, 2010
Monday, November 1, 2010
AMRAP
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
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