LUMBERJACK CrossFit: March 2011

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.

Thursday, March 31, 2011

Workout of the Day: 31 Mar. 11

Rest Day

Wednesday, March 30, 2011

Workout of the Day: 30 Mar. 11

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

Tuesday, March 29, 2011

Workout of the Day: 29 Mar. 11

Thruster 3-3-3-3-3-3-3

Monday, March 28, 2011

Workout of the Day: 28 Mar. 11

For time:

75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Sunday, March 27, 2011

Workout of the Day: 27 Mar. 11

Rest Day

Saturday, March 26, 2011

Workout of the Day: 26 Mar. 11

"Abbate"

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Friday, March 25, 2011

Workout of the Day: 25 Mar. 11

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Post time to comments.

Thursday, March 24, 2011

Workout of the Day: 24 Mar. 11

Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

Wednesday, March 23, 2011

Workout of the Day: 23 Mar. 11

Rest Day

Tuesday, March 22, 2011

Workout of the Day: 22 Mar. 11

For time:

70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Monday, March 21, 2011

Workout of the Day: 21 Mar. 11

Run 10K

Post time to comments.

Sunday, March 20, 2011

Workout of the Day: 20 Mar. 11

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

Saturday, March 19, 2011

Workout of the Day: 19 Mar. 11

Rest Day

Friday, March 18, 2011

Workout of the Day: 18 Mar. 11

"Weaver"

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

Thursday, March 17, 2011

Workout of the Day: 17 Mar. 11

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.

Wednesday, March 16, 2011

Workout of the Day: 16 Mar 11

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

Monday, March 14, 2011

Workout of the Day: 14 Mar 11

Behind the neck Jerk 1-1-1-1-1-1-1

Sunday, March 13, 2011

Workout of the Day: 13 Mar 11

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Saturday, March 12, 2011

Workout of the Day: 12 Mar 11

For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

Friday, March 11, 2011

Workout of the Day: 11 March 11

Rest Day