Run 5 K
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, April 30, 2012
Friday, April 27, 2012
Thursday, April 26, 2012
WOD: 27 APR 2012
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
7 Rounds
Tuesday, April 24, 2012
Monday, April 23, 2012
WOD: 24 APR 2012
“Josh”
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Sunday, April 22, 2012
Saturday, April 21, 2012
Friday, April 20, 2012
Thursday, April 19, 2012
Wednesday, April 18, 2012
Tuesday, April 17, 2012
WOD: 18 APRIL 2012
Triplet- WWG-A
Modified “Collin”
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
6 Rounds
Modified “Collin”
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
6 Rounds
Monday, April 16, 2012
WOD: 17 APRIL 2012
Couplet- MW-A
“Abbate”
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
“Abbate”
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Sunday, April 15, 2012
Saturday, April 14, 2012
Friday, April 13, 2012
Thursday, April 12, 2012
WOD: 13 APRIL 2012
Chipper-
“Nuts”
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
“Nuts”
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
Wednesday, April 11, 2012
Tuesday, April 10, 2012
Monday, April 9, 2012
Sunday, April 8, 2012
Saturday, April 7, 2012
Friday, April 6, 2012
Thursday, April 5, 2012
WOD: 6 APRIL 2012
Triplet- MWG-A
“Daniel”
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
“Daniel”
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Wednesday, April 4, 2012
WOD: 5 APRIL 2012
Couplet- WW-A
“Arnie”
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
2 pood kettlebell
“Arnie”
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
2 pood kettlebell
Tuesday, April 3, 2012
Monday, April 2, 2012
Sunday, April 1, 2012
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