5 Rounds AQAP:
Run 800m
Rest 2 minutes
M Exercise
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, October 31, 2011
Sunday, October 30, 2011
Saturday, October 29, 2011
Friday, October 28, 2011
Workout of the Day: 28 October 2011
“Chelsea”
Each minute on the minute for 30 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
G Exercise
Each minute on the minute for 30 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
G Exercise
Thursday, October 27, 2011
Wednesday, October 26, 2011
Workout of the Day: 26 October 2011
"Helen"
3 Rounds for time:
400m Run
21KB Swings
12 Pull-Ups
WMG Exercise
3 Rounds for time:
400m Run
21KB Swings
12 Pull-Ups
WMG Exercise
Tuesday, October 25, 2011
Workout of the Day: 25 October 2011
Complete AQAP:
800m Run
50 Push-ups
800m Run
50 Sit-Ups
800m Run
50 Squat
800m Run
50 Back extension
MG Exercise
800m Run
50 Push-ups
800m Run
50 Sit-Ups
800m Run
50 Squat
800m Run
50 Back extension
MG Exercise
Monday, October 24, 2011
Workout of the Day: 24 October 2011
“Linda”
10-9-8-7-6-5-4-3-2-1 reps:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
W Exercise
Sunday, October 23, 2011
Saturday, October 22, 2011
Friday, October 21, 2011
Thursday, October 20, 2011
Wednesday, October 19, 2011
Tuesday, October 18, 2011
Workout of the Day: 18 October 2011
"Drake"
25 Deadlifts
400M Run
20 Deadlifts
400M Run
15 Deadlifts
400M Run
10 Deadlifts
100M Run
WM Exercise
25 Deadlifts
400M Run
20 Deadlifts
400M Run
15 Deadlifts
400M Run
10 Deadlifts
100M Run
WM Exercise
Monday, October 17, 2011
Workout of the Day: 17 October 2011
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
G Exercise
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
G Exercise
Sunday, October 16, 2011
Saturday, October 15, 2011
Friday, October 14, 2011
Thursday, October 13, 2011
Workout of the Day:13 October 2011
“Michael”
3 Rounds AQAP:
800m Run
50 Back Extensions
50 Sit-Ups
MG Exercise
3 Rounds AQAP:
800m Run
50 Back Extensions
50 Sit-Ups
MG Exercise
Wednesday, October 12, 2011
Workout of the Day: 12 October 2011
4 Rounds AQAP:
Run 400 meters
15 Thruster (951bs)
15 Pull-ups
MGW Exercise
Run 400 meters
15 Thruster (951bs)
15 Pull-ups
MGW Exercise
Tuesday, October 11, 2011
Workout of the Day: 11 October 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, October 10, 2011
Sunday, October 9, 2011
Saturday, October 8, 2011
Friday, October 7, 2011
Workout of the Day: 07 October 2011
Tabata Workout:
Tabata Sit-Ups
Tabata Push-Ups
Tabata Squats
Tabata Crunches
Tabata Cobra Push-Ups
Tabata Back Extensions
*1 Minute of rest in-between
G Exercise
Tabata Sit-Ups
Tabata Push-Ups
Tabata Squats
Tabata Crunches
Tabata Cobra Push-Ups
Tabata Back Extensions
*1 Minute of rest in-between
G Exercise
Thursday, October 6, 2011
Wednesday, October 5, 2011
Workout of the Day: 5 October 2011
“Whitten"
3 rounds for time:
22 KB swings
22 Sit Ups
400m Run
22 Burpees
22 Wall ball shots
400m Run
WMG Exercise
Tuesday, October 4, 2011
Workout of the Day: 4 October 2011
Run 5K
50 Sit Ups
50 Back Extensions
50 Bicycles
50 Leg Lifts
MG Exercise
50 Sit Ups
50 Back Extensions
50 Bicycles
50 Leg Lifts
MG Exercise
Monday, October 3, 2011
Sunday, October 2, 2011
Saturday, October 1, 2011
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