LUMBERJACK CrossFit: June 2012

What is LUMBERJACK CrossFit?

LUMBERJACK CrossFit started with LTC Pete Andrysiak and a select few Soldiers in the 20th Engineer Battalion. Under the leadership of LTC Jason Kelly, the program grew exponentially. It soon became way of life for over 750 Soldiers preparing for combat.

Today the Fort Hood based Soldiers are back in Texas after a nine month deployment to Kandahar, Afghanistan where they conducted route clearance operations to neutralize explosive hazards, construction projects with local contracters, ANA training and military development, and ensure freedom of movement for the Afghan people and coalition forces.

These brave Soldiers didn't avoid IEDs, they went to find them. They spent long days and nights continuing the reconstruction of Afghan local areas and FOBs. They even trained and developed Afghan military leaders and Soldiers to one day maintain stability in their own nation.

As you read this post, they are preparing to stand in the gap between chaos and peace once again. Some of the bravest Soldiers on the battlefield today, LUMBERJACKS see the dark cloud on the horizon and go to meet it for they know that sacrifice is the cost of liberty.

Our Level I certified trainers are capable of training other units in and around Fort Hood. Feel free to join us for PT any day of the week or stop by for assistance in getting your unit program started.

LTC Kenneth N. Reed
Commander, 20th Engineer Battalion
Fort Hood, Texas

BUILD & FIGHT!
STAY LUMBERJACK!

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.

Friday, June 29, 2012

WOD: 30 JUNE-01 JULY

Rest Day

WOD: 29 JUNE 2012

"Nicole"

AMRAP
Max rep Pullups
400m run

20 minutes

WOD: 28 JUNE 2012

"DT"

155 pounds

12x Dead Lift
9x Hang Cleans
6x Push Jerk

5 Rounds

Tuesday, June 26, 2012

WOD: 27 JUNE 2012

“Maggie”

20 Handstand Pushups

40 Pullups

60 One legged squats

5 Rounds

Monday, June 25, 2012

WOD: 26 JUNE 2012

“PT Test”

800m Run

40 Sit-Ups

800m Run

40 Push-Ups

800m Run

40 Sit-Ups

800m Run

40 Push-Ups

Sunday, June 24, 2012

WOD: 25 JUNE 2012

“Chelsea”

5x Pullups

10x Pushup

15x Airsquats

30 minutes, 1 round each minute

Friday, June 22, 2012

23-24 JUNE 2012

REST DAYS

Thursday, June 21, 2012

WOD: 22 JUNE 2012

100 Burpees

100 Situps

100 Airsquats

WOD: 21 JUNE 2012

Run 5k

Tuesday, June 19, 2012

WOD: 20 JUNE 2012

“Lucy”

5 Push-Ups

10 Burpees

400M Run

5 Rounds

Monday, June 18, 2012

WOD: 19 JUNE 2012

20 Pullups

50 Tuck Jumps

3 Rounds

WOD: 18 JUNE 2012

“Rosa”

10 Handstand Pushups

400 m Run

5 Rounds

Friday, June 15, 2012

16-17 JUNE 2012

REST DAYS

Thursday, June 14, 2012

WOD: 15 JUNE 2012

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