LUMBERJACK CrossFit: June 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, June 30, 2011

Workout of the Day: 30 June 11

AMRAP in 20 minutes:

5 Box jumps
10 KB Swings
10 Sit Ups

GW Exercise

*This workout of the day was recently updated

Wednesday, June 29, 2011

Workout of the Day: 29 June 11

"Holbrook"

Ten rounds, each for time of:
5 Thrusters (115lbs)
10 Pull-ups
100 meter Sprint
Rest 1 minute

GWM Exercise

Tuesday, June 28, 2011

Workout of the Day: 28 June 11

For time:

21 Deadlifts
400m Run
18 Deadlifts
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run

WM Exercise

Monday, June 27, 2011

Workout of the Day: 27 June 11

Five rounds for time of:

25 KB swings
25 Sit-ups
25 Back Extensions
25 Knees to Elbows

G Exercise

Sunday, June 26, 2011

Workout of the Day: 26 June 11

"Rest Day"

Saturday, June 25, 2011

Workout of the Day: 25 June 11

"Rest Day"

Friday, June 24, 2011

Workout of the Day: 24 June 11

Five rounds of:

5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

W Exercise

Thursday, June 23, 2011

Workout of the Day: 23 June 11

AMRAP in 15 minutes:

Row 250 meters
25 Push-ups

MG Exercise

Wednesday, June 22, 2011

Workout of the Day: 22 June 11

“Whitten"

3 rounds for time:
22 KB swings
22 Sit Ups
400m Run
22 Burpees
22 Wall ball shots
400m Run

MGW Exercise

Tuesday, June 21, 2011

Workout of the Day: 21 June 11

Ten rounds for time of:

1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

GW Exercise

Monday, June 20, 2011

Workout of the Day: 20 June 11

Five rounds for time of:

Run 800m
Rest 2 minutes

M Exercise

Sunday, June 19, 2011

Workout of the Day: 19 June 11

"Rest Day"

Saturday, June 18, 2011

Workout of the Day: 18 June 11

"Rest Day"

Friday, June 17, 2011

Workout of the Day: 17 June 11

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

G Exercise

Thursday, June 16, 2011

Workout of the Day: 16 June 11

For time:

Row 1K
50 Dumbbell or KB snatch
Row 750m
35 Dumbbell or KB snatch
Row 500m
20 Dumbbell or KB snatch

WM Exercise

Wednesday, June 15, 2011

Workout of the Day: 15 June 11

RUN 5K

50 Sit ups
50 Back extensions
50 Bicycles
50 Leg Lifts

WMG Exercise

Tuesday, June 14, 2011

Workout of the Day 14 June 11

"Nicole"

AMRAP in 20 minutes:
Run 400 meters
Max rep Pull-ups

MG Exercise

Monday, June 13, 2011

Workout of the Day: 13 June 11

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

W Exercise

Sunday, June 12, 2011

Workout of the Day: 12 June 11

"Rest Day"

Saturday, June 11, 2011

Workout of the Day: 11 June 11

"Rest Day"

Friday, June 10, 2011

Workout of the Day: 10 June 11

Row 5K

M Exercise

Thursday, June 9, 2011

Workout of the Day: 9 June 11

"Fran"

Three rounds, 21-15- 9 reps, for time of:

95 pound Thruster
Pull-ups

WG

Wednesday, June 8, 2011

Workout of the Day: 8 June 11

"Lumberjack 20"

20 Deadlifts
Run 400m
20 KB swings
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps
Run 400m

GWM Exercise

Tuesday, June 7, 2011

Workout of the Day: 7 June 11

Five rounds for time of:

Row 500 meters
135lbs Thruster, 7 reps

WM Exercise

Monday, June 6, 2011

Workout of the Day: 6 June 11

"Barbara"

Five rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

G Exercise

Sunday, June 5, 2011

Workout of the Day: 5 June 11

"Rest Day"

Saturday, June 4, 2011

Workout of the Day: 4 June 11

"Rest Day"

Friday, June 3, 2011

LUMBERJACK CrossFit Competition Results

CrossFit Event: "Helen"
3 Rounds for time:
400m Run
21 Kettlebell Swings (55lbs)
12 Pull-Ups

Results:
FSC: 1st Place
SPC Anderson 11:48
1LT Parnell 11:18
Team Total 23:06

510: 2nd Place
SGT Wobler 10:05
SPC Vargas 14:23
Team Total 24:28

HHC: 3rd Place
1LT Lavoie 10:51
PFC Wright 13:43
Team Total 24:34

584: 4th Place
SPC Acosta 11:27
SGT McDaniel 13:14
Team Total 24:41

"STAY RUGGED"

Workout of the Day: 3 June 11

"Crossfit Total"

Back Squat 3/2/1/1/1/1
Press 3/2/1/1/1/1
Deadlift 3/2/1/1/1/1

*Select appropriate weight personnel

W Exercise

Thursday, June 2, 2011

Workout of the Day: 2 June 11

"Murph"

For time:
1 Mile Run
100 Push-Ups
200 Sit-Ups
300 Squats
1 Mile Run

MG Exercise

Wednesday, June 1, 2011

Workout of the Day: 1 June 11

"Jackie"

1000 meter row
50 pound thrusters (45 lbs)
30 pull-ups

* 45 pound = Bar

MGW Exercise