LUMBERJACK CrossFit: August 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.

Thursday, August 30, 2012

WOD: 31 AUG 2012

Triplet- GGW-I

“The Seven”

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

Wednesday, August 29, 2012

WOD: 30 AUG 2012

Singlet- M Sprint

5x 800 m sprints, 60 seconds rest inbetween

Tuesday, August 28, 2012

WOD: 29 AUG 2012

Triplet- MMW-A

Push Press x 30

Run 800m

Row 600 m

Monday, August 27, 2012

WOD: 28 AUG 2012

Couplet- GW-A

“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, August 26, 2012

WOD: 27 AUG 2012

Singlet- W Heavy

Clean

2-2-2-2-2-2-2-2-2-2

Friday, August 24, 2012

WOD: 25-26 AUG 2012

Rest Day

Thursday, August 23, 2012

WOD: 24 AUG 2012

Triplet- GGM-A

“Murph”

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Wednesday, August 22, 2012

WOD: 23 AUG 2012

Singlet- M Long

5k run

Tuesday, August 21, 2012

WOD:22 AUG 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

Monday, August 20, 2012

WOD: 21 AUG 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

Sunday, August 19, 2012

WOD: 20 AUG 2012

Singlet- W Heavy

Sumo Dead lift High pull

5-5-5-5-5-5

Friday, August 17, 2012

WOD: 18-19 AUG 2012

Rest Day

Thursday, August 16, 2012

WOD: 17 AUG 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