LUMBERJACK CrossFit: September 2013

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.

Monday, September 30, 2013

TUESDAY: 01OCT13

WARM UP

4 x 100 m row sprints

1:1 rest

Burgener Warm Up

WOD:

4 Rounds For Time Of:

15 - Ring Dips

12 - Power Cleans (50% BW)

MONDAY: 30SEP13

STRENGTH:

ME: Clean

Recover 5:00 - 10:00 then perform WOD

WOD:

AMRAP 12:

10 - Bodyweight Deadlift

10 - Pull Ups

30 - Double Unders*

*Do 3:1 singles if you can't do DUs

Saturday, September 28, 2013

SUNDAY: 29SEP13

REST/RECOVERY DAY:

Take the time to enjoy the trail or a park. Stay active and recover well for this next hard LUMBERJACK week!

Friday, September 27, 2013

SATURDAY: 28SEP13

REST/RECOVERY DAY

Run 3 miles

Thursday, September 26, 2013

FRIDAY: 27SEP13

STRENGTH:
DE: Box Squat 10x2 on :60 @60% 1RM

Recover 5:00- 10:00 then perform Wod

WOD:
2 Rounds for time:
500m Row
15 - Deadlifts (225/185)(Unbroken)
15 - Strict Pull Ups
Rest 2 mins

Wednesday, September 25, 2013

THURSDAY: 26SEP13

WOD:

4 x 100 m
3 x 200 m
2 x 400 m
1 x 800 m
2 x 400 m
3 x 200 m
4 x 100 m

Ensure to warm up before the sprints!

Tuesday, September 24, 2013

WEDNESDAY: 25SEP13

STRENGTH:
ME: Deadlift (20 min to work up to near 1 RM)

Recover 5:00- 10:00

WOD:
For Time:
1000m Row
7 - Muscle Ups*
15 - Body Weight Clean & Jerk

*If you can't do muscle ups; substitute 3 ring dips & 3 pull-ups for 1 rep of muscle up

Monday, September 23, 2013

TUESDAY: 24SEP13

WARM-UP:

Thrusters 4x4 (work up to a heavy weight)

WOD
3 Rounds For Time & Total Reps:

Max Rep Pull Ups
Run 800m

If you fail on pull ups, go straight into run

Sunday, September 22, 2013

MONDAY: 23 SEP 13

WARM UP:

400 m jog

3 sets of 15-20 reps (not for time)

Front rack lunges (heavy)

Air Squats

HSPUs

Russian KB Swings (heavy)*

*Really focus on technique: driving from the heels and opening the hips to full extension

WOD:

For Total Reps:

2:00 Kettlebell Swing (53/35)

2:00 Rest

:90 Kettlebell Swing (53/35)

:90 Rest

:60 Kettlebell Swing (53/35)

Saturday, September 21, 2013

SUNDAY: 22SEP13

REST/RECOVERY DAY:

Go to the gym and ensure you conduct some semi intense weight training and close it out with a massage or some yoga work!

Friday, September 20, 2013

SATURDAY: 21SEP13

REST/RECOVERY DAY:

Watch this video on Chris Spealler discussing paleo diet pros/cons:
Paleo Talk

Jog 2 miles or Bike 10 miles

Thursday, September 19, 2013

FRIDAY: 20SEP13

STRENGTH:
ME: Strict Press

Rest 5:00-10:00

WOD:

4 min Tabata Squats
Rest 4 Mins
4 min Tabata Push-Ups
Rest 4 Mins
4 min Tabata Squats

Wednesday, September 18, 2013

THURSDSY: 19SEP13

WARM-UP:

4 Rounds not for time:
10 Ring Dips
10 HSPUs
10 Elevated Sit-ups
10 KB swings

WOD:

5x 800 m run

1:1 rest

Tuesday, September 17, 2013

WEDNESDAY: 18SEP13

STRENGTH:

Sumo Deadlift 7x3 @ 60% 1RM

Rest 5:00-10:00

WOD:
3 Rounds For Time of:
50 - Air Squats
20 - Pull Ups
20 - Dips

Monday, September 16, 2013

TUESDAY: 17SEP13

WARM UP:

5 x 200 m sprints

1:1 rest

WOD:
Three Rounds For Time of:
1 Min - Hollow Rock
20 - Pistols (Alternate Legs)
1 Min - Hollow Rock

*Watch this youtube video for Hollow Rock demonstration:
Hollow Rock demo

Sunday, September 15, 2013

MONDAY: 16SEP13

STRENGTH:

DE: Strict Chin Ups 2 Reps on the minute for 10 minutes
(Hold a medicine ball between legs) (14/8lb)

Recover 5:00- 10:00

WOD:
For Time:
30-25-20-15-10 reps of:
Medicine ball clean (20/14)*
Pull Ups

*Ensure you watch a video or have a trainer demonstrate proper technique for medicine ball clean prior to workout

Saturday, September 14, 2013

SUNDAY: 15SEP13

REST/RECOVERY DAY

Friday, September 13, 2013

SATURDAY: 14SEP13

REST/RECOVERY DAY

Thursday, September 12, 2013

FRIDAY: 13SEP13

STRENGTH:
Power Clean 8x2 @ 60% 1 RM

Recover 5:00 - 10:00

WOD:
For Time:
Use one barbell @ 85% 1RM Power Clean
10 - Hang Power Cleans
2 - Back Squats
8 - Hang Power Cleans
4 - Back Squats
6 - Hang Power Cleans
6 - Back Squats
4 - Hang Power Cleans
8 - Back Squats
2 - Hang Power Cleans
10 - Back Squats

Wednesday, September 11, 2013

THURSDAY: 12SEP13

Run 4 miles

*Keep pace under 9 min mile

Tuesday, September 10, 2013

WEDNESDAY: 11SEP13

STRENGTH:
Find 1 RM of Front Squat in 20 min

Rest 5:00-10:00

WOD:
For Time:
21 - 15 - 9
Front Squats (135/95) Ensure bar starts on the ground
Pull Ups

Monday, September 9, 2013

TUESDAY: 10SEP13

WARM UP:

Snatch Technique work - 20 minutes

*Burgener Warm-Up:
(1) the Down and Up
(2) Elbows High and Outside
(3) Muscle Snatch
(4) Snatch Drops
(5) Snatch Lands

WOD:

3 Rounds For Time:
15 - Power Snatches (115/85)
Run - 400m

Sunday, September 8, 2013

MONDAY: 09SEP13

STRENGTH:
Weighted Walking Lunge 8x3 (L/R = 1 Rep)
(Hold weight like a back squat)

Recover 5:00- 10:00.

WOD:
As Many Rounds As Possible in 8:00 of:
3 - HSPUs
6 - Walking Lunge Steps
9 - Sit Ups

Saturday, September 7, 2013

SUNDAY: 08SEP13

REST/RECOVERY DAY

Friday, September 6, 2013

SATURDAY: 07SEP13

REST/RECOVERY DAY:

3 mile run, 5 mile jog, laps in the pool or bike over 10 miles

Pace should be comfortable and not strenuous at all!

Thursday, September 5, 2013

FRIDAY: 06SEP13

STRENGTH:

Deadlift 10x2 @ 65% of 1RM

WOD:

For Time:
30 - Pull Ups
30 - Over Head Squats (115/85)*
30 - Pull Ups

*The bar must start on the ground and be moved to the over head squat position to begin the 30 reps

Wednesday, September 4, 2013

THURSDAY: 05SEP13

Warm-Up:

250 m row

2 rounds at own pace:
10 Air squats
10 hand release push ups
10 Russian KB Swings (light weight)

WOD:

3 Rounds For Time:
Row 500m
15 - KB Swing (1.5/1 pood)
15 - Knees to Elbows

Tuesday, September 3, 2013

WEDNESDAY: 04SEP13

STRENGTH:
Close Grip Bench Press
7x3 @ 60% 1RM

WOD:

As many reps as possible in 10 min:
Run 800 m
150 DUs (3:1)
Max Reps Box Jump* (24/20)

(box jump reps is score)

TUESDAY: 03 SEPT 13

WOD (2 RFT):

15 KB snatch (R/L) (53/24)
800 m run

RECOVERY:

3 rounds (at own pace)

15 pull ups

15 abmat situps

15 KB swings (heavy)

Sunday, September 1, 2013

MONDAY: 02SEP13

Warm Up:

*2 rds not for time
10 push ups
10 air squats
10 TTB
10 ring dips

1 min max effort Double Unders

WOD:

Run 5K for time