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.
Sunday, July 31, 2011
Saturday, July 30, 2011
Friday, July 29, 2011
Workout of the Day: 29 July 2011
"Barbara"
5 rounds for time:
20 pull-ups
30 sit-ups
40 push-ups
50 squats
G Exercise
5 rounds for time:
20 pull-ups
30 sit-ups
40 push-ups
50 squats
G Exercise
Thursday, July 28, 2011
Workout of the Day: 28 July 2011
5 rounds for time of:
Row 250m
10 push-press (m:95lbs/w:65lbs)
WM Exercise
Row 250m
10 push-press (m:95lbs/w:65lbs)
WM Exercise
Wednesday, July 27, 2011
Workout of the Day: 27 July 2011
“Daniel” (modified)
20 Pull-Ups
400m Run
10 Thrusters
800m Run
10 Thrusters
400m Run
20 Pull-Ups
GWM Exercise
20 Pull-Ups
400m Run
10 Thrusters
800m Run
10 Thrusters
400m Run
20 Pull-Ups
GWM Exercise
Tuesday, July 26, 2011
Workout of the Day: 26 July 2011
"PT Test" (unofficial)
Five rounds for time:
800m run
40 sit-ups
800m run
40 push-ups
800m run
40 sit-ups
800m run
40 push-ups
MG Exercise
Five rounds for time:
800m run
40 sit-ups
800m run
40 push-ups
800m run
40 sit-ups
800m run
40 push-ups
MG Exercise
Monday, July 25, 2011
Workout of the Day: 25 July 2011
“Linda”( 3 Bars of Death)
10-9-8-7-6-5-4-3-2-1 reps of:
Cleans (3/4 BW)
Bench press (BW)
Deadlifts (1.5 BW)
10-9-8-7-6-5-4-3-2-1 reps of:
Cleans (3/4 BW)
Bench press (BW)
Deadlifts (1.5 BW)
Sunday, July 24, 2011
Saturday, July 23, 2011
Friday, July 22, 2011
Thursday, July 21, 2011
Workout of the Day: 21 July 2011
5 Rounds for time:
10 Pull-ups
10 Medicine ball slams
10 Push-Ups
10 Overhead squats
GW Exercise
10 Pull-ups
10 Medicine ball slams
10 Push-Ups
10 Overhead squats
GW Exercise
Wednesday, July 20, 2011
Tuesday, July 19, 2011
Workout of the Day: 19 July 2011
Five rounds for time:
800m Run
10 KB swings
10 Wall balls
WM Exercise
800m Run
10 KB swings
10 Wall balls
WM Exercise
Monday, July 18, 2011
Work out of the Day: 18 July 2011
"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
G Exercise
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
G Exercise
Sunday, July 17, 2011
Saturday, July 16, 2011
Friday, July 15, 2011
Workout of the Day: 15 July 2011
AQAP 6/5/4/3/2 reps:
Military Press Standing Deadlifts
(M=105/W=Bar)
* Adjust weight as necessary
W Exercise
Military Press Standing Deadlifts
(M=105/W=Bar)
* Adjust weight as necessary
W Exercise
Thursday, July 14, 2011
Workout of the Day: 14 July 2011
Complete for time:
400m Run
50 Push-ups
800m Run
50 Sit-Ups
400m Run
50 Squat
800m Run
50 Back extension
MG Exercise
400m Run
50 Push-ups
800m Run
50 Sit-Ups
400m Run
50 Squat
800m Run
50 Back extension
MG Exercise
Wednesday, July 13, 2011
Workout of the Day: 13 July 2011
“Kelly”
5 Rounds:
400m Run
30 Box jumps
30 Wall balls (m:20lbs/w:14lbs)
WMG Exercise
5 Rounds:
400m Run
30 Box jumps
30 Wall balls (m:20lbs/w:14lbs)
WMG Exercise
Tuesday, July 12, 2011
Workout of the Day: 12 July 2011
3 Rounds AQAP:
25 Push-Ups
25 Medicine Ball Slams
25 Sit-Ups
25 KB Swings
GW Exercise
25 Push-Ups
25 Medicine Ball Slams
25 Sit-Ups
25 KB Swings
GW Exercise
Monday, July 11, 2011
Sunday, July 10, 2011
Saturday, July 9, 2011
Friday, July 8, 2011
Workout of the Day: 8 July 2011
AQAP:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Back Extensions
G Execerise
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Back Extensions
G Execerise
Thursday, July 7, 2011
Workout of the Day: 7 July 11
"Nancy"
5 rounds for time:
400m run
14 overhead squats
(m:95lbs/w:65lbs)
WM Exercise
5 rounds for time:
400m run
14 overhead squats
(m:95lbs/w:65lbs)
WM Exercise
Wednesday, July 6, 2011
Tuesday, July 5, 2011
Workout of the Day: 5 July 11
"Michael"
3 Rounds for Time:
800m run
50 back extensions
50 sit-ups
MG Exercise
3 Rounds for Time:
800m run
50 back extensions
50 sit-ups
MG Exercise
Monday, July 4, 2011
Sunday, July 3, 2011
Saturday, July 2, 2011
Friday, July 1, 2011
Workout of the Day: 1 July 11
RUN 5K
20th EN BN has its BN Run today and CrossFit Competition
* CrossFit competition is announced the day of, to create optimal testing of CrossFit fitness. Testing the CrossFit athlete whose strength and stamina is inclusive and broad rather than specific.
M Exercise
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