Couplet- GG-A
10x Handstand Pushups
30x Box Jumps
5 Rounds
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.
Wednesday, February 29, 2012
Tuesday, February 28, 2012
Monday, February 27, 2012
Sunday, February 26, 2012
Saturday, February 25, 2012
Friday, February 24, 2012
Thursday, February 23, 2012
Wednesday, February 22, 2012
Tuesday, February 21, 2012
Monday, February 20, 2012
Sunday, February 19, 2012
Saturday, February 18, 2012
Friday, February 17, 2012
Thursday, February 16, 2012
Tuesday, February 14, 2012
Monday, February 13, 2012
Sunday, February 12, 2012
Saturday, February 11, 2012
Friday, February 10, 2012
Thursday, February 9, 2012
WOD: 10 February 2012
Chipper-
"Santora"
-155 pound Squat cleans, 1 minute
-20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
-245 pound Deadlifts, 1 minute
-Burpees, 1 minute
-155 pound Jerks, 1 minute
-Rest 1 minute
3 Rounds
"Santora"
-155 pound Squat cleans, 1 minute
-20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
-245 pound Deadlifts, 1 minute
-Burpees, 1 minute
-155 pound Jerks, 1 minute
-Rest 1 minute
3 Rounds
Wednesday, February 8, 2012
Tuesday, February 7, 2012
WOD: 8 January 2012
Triplet- WWG-T
Kettle Bell Swings x 10
Medicine Balls Slams x 10
Pullups x 10
15 minutes
Kettle Bell Swings x 10
Medicine Balls Slams x 10
Pullups x 10
15 minutes
Monday, February 6, 2012
Sunday, February 5, 2012
Saturday, February 4, 2012
Friday, February 3, 2012
Thursday, February 2, 2012
Wednesday, February 1, 2012
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