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.
Saturday, December 31, 2011
Friday, December 30, 2011
Thursday, December 29, 2011
Wednesday, December 28, 2011
Tuesday, December 27, 2011
Monday, December 26, 2011
Sunday, December 25, 2011
Saturday, December 24, 2011
Friday, December 23, 2011
Thursday, December 22, 2011
Wednesday, December 21, 2011
Tuesday, December 20, 2011
Monday, December 19, 2011
Sunday, December 18, 2011
Saturday, December 17, 2011
Friday, December 16, 2011
Thursday, December 15, 2011
Wednesday, December 14, 2011
Tuesday, December 13, 2011
Monday, December 12, 2011
Sunday, December 11, 2011
Saturday, December 10, 2011
Friday, December 9, 2011
Thursday, December 8, 2011
WOD: 9 December 2011
Chipper-
-20 Burpees
-200m sand bag carry
-10 Squat Clean
-20 Pull Ups
-25 Air Squats
-400m run
-25 Wall Balls
-20 Push Ups
-10 Squat Clean
-200m Sand Bag Carry
-20 Burpees
-20 Burpees
-200m sand bag carry
-10 Squat Clean
-20 Pull Ups
-25 Air Squats
-400m run
-25 Wall Balls
-20 Push Ups
-10 Squat Clean
-200m Sand Bag Carry
-20 Burpees
Wednesday, December 7, 2011
WOD: 8 December 2011
Triplet- MMG-A
-Double Unders x 20
-Run 400 m
-Muscle ups x 5 ( or 10 pullups and 10 dips)
3 Rounds
-Double Unders x 20
-Run 400 m
-Muscle ups x 5 ( or 10 pullups and 10 dips)
3 Rounds
Tuesday, December 6, 2011
WOD: 7 December 2011
Triplet- GGG-A
50-40-30-20-10 Pushups
20-20-20-20-20 Box Jumps
10-20-30-40-50 Situps
50-40-30-20-10 Pushups
20-20-20-20-20 Box Jumps
10-20-30-40-50 Situps
Monday, December 5, 2011
Sunday, December 4, 2011
Saturday, December 3, 2011
Friday, December 2, 2011
Thursday, December 1, 2011
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