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, March 31, 2012
Friday, March 30, 2012
Thursday, March 29, 2012
Wednesday, March 28, 2012
Tuesday, March 27, 2012
Monday, March 26, 2012
WOD: 27 MARCH 2012
Triplet- GGG-T
“Mary”
5x Handstand push-ups
10x1-legged squats-
alternating legs
15x Pull-ups
20 minutes
“Mary”
5x Handstand push-ups
10x1-legged squats-
alternating legs
15x Pull-ups
20 minutes
Sunday, March 25, 2012
Saturday, March 24, 2012
Friday, March 23, 2012
Thursday, March 22, 2012
Wednesday, March 21, 2012
Tuesday, March 20, 2012
Monday, March 19, 2012
WOD: 20 MARCH 2012
Couplet- GW-A
“Josh”
95 pound Overhead squat,
21 reps
42x Pull-ups
95 pound Overhead squat,
15 reps
30x Pull-ups
95 pound Overhead squat, 9
reps
18x Pull-ups
“Josh”
95 pound Overhead squat,
21 reps
42x Pull-ups
95 pound Overhead squat,
15 reps
30x Pull-ups
95 pound Overhead squat, 9
reps
18x Pull-ups
Sunday, March 18, 2012
Saturday, March 17, 2012
Friday, March 16, 2012
Thursday, March 15, 2012
Wednesday, March 14, 2012
Tuesday, March 13, 2012
WOD: 14 March 2012
Triplet- GGG-I/A
“Chelsea”
5x Pullups
10x Pushup
15x Airsquats
30 minutes, 1 round each minute
“Chelsea”
5x Pullups
10x Pushup
15x Airsquats
30 minutes, 1 round each minute
Monday, March 12, 2012
Sunday, March 11, 2012
Saturday, March 10, 2012
Friday, March 9, 2012
Thursday, March 8, 2012
WOD: 9 MARCH 2012
Chipper-
"Fight Gone Terrible!"
Five rounds of:
-Wall-ball, 20 pound ball, 10 ft target (Reps)
-Sumo deadlift high-pull, 75 pounds (Reps)
-Box Jump, 20" box (Reps)
-Push-press, 75 pounds (Reps)
-Row (Calories)
"Fight Gone Terrible!"
Five rounds of:
-Wall-ball, 20 pound ball, 10 ft target (Reps)
-Sumo deadlift high-pull, 75 pounds (Reps)
-Box Jump, 20" box (Reps)
-Push-press, 75 pounds (Reps)
-Row (Calories)
Wednesday, March 7, 2012
Tuesday, March 6, 2012
Monday, March 5, 2012
Sunday, March 4, 2012
Saturday, March 3, 2012
Friday, March 2, 2012
Thursday, March 1, 2012
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