LUMBERJACK CrossFit: October 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.

Thursday, October 31, 2013

FRIDAY: 01NOV13

WARM UP:
800 m run
2 Rounds not for Time:
10 Dips
10 Pull Ups
10 KB Swings
20-30 sec Hand Stand Push Up Hold
HERO WOD:"JT"
21 - 15 - 9
Hand Stand Push Ups
Ring Dips
Push Ups

Wednesday, October 30, 2013

THURSDAY: 31OCT13

HAPPY HALLOWEEN!

WARM-UP:
4 Rounds not for Time:
8-12 Reps
Hand Stand Push-Ups
Weighted Pull-Ups
Skin the Cats
Overhead Squats (work up to 50% 1RM)

WOD:
For Time
7 x 800 m run
1:1 rest

Tuesday, October 29, 2013

WEDNESDAY: 30OCT13

STRENGTH:
DE: Good Mornings 7x3 @ 65% 1RM

Recover 5:00 - 10:00

WOD:
As Many Rounds As Possible In 10:00 Of:
1 - Rope Climb
3 - Deadlifts (275/195)
5 - Chest to Bar Pullups

Monday, October 28, 2013

TUESDAY: 29OCT13

STRENGTH:
DE: Front Squat 7x3 @ 65% 1RM

Recover 5:00 - 10:00

WOD:
3 Rounds For Time Of:
9 - Hang Power Cleans (155/115)
12 - Box Jumps (24"/20")
15 - KB Swings (2/1.5)

MONDAY: 28OCT13

WARM UP

100 Double Unders*

Singles do not count; take this time to build this skill

STRENGTH

6 x 4 Deadlift (Build up to heavy weight)

WOD

10 RFT

10 hand release push-ups

10 Box Jumps (24/20")

100 m sprint

Friday, October 25, 2013

OCTOBER LUMBERJACK CHALLENGE!

510th CC crushing the competition in today's challenge! They have been awarded the newly coveted "Fittest Axe!"

Thursday, October 24, 2013

FRIDAY: 25OCT13

STRENGTH:
ME: Clean

Recover 5:00 - 10:00

WOD:
Five Rounds For Time of:
400m Run
21 - Overhead Squats (75/55)

Wednesday, October 23, 2013

THURSDAY: 24OCT13

WARM-UP:

4 Rounds not for Time:
10 KB swing
10 Ring Dips
10 Goblet Squats
30s weighted Squat hold

WOD:
For time:
3200m
rest 2 min
1600m
rest 1 min
800m

Tuesday, October 22, 2013

WEDNESDAY: 23OCT13

STRENGTH:
ME: Deadlift

Recover 5:00 - 10:00

WOD:
Four Rounds For Time Of:
800m Run
50 - Box Jumps (20")

Monday, October 21, 2013

TUESDAY: 22OCT13

WOD:

AMRAP 15 min

Strict Pull-ups

ENDURANCE:

4x400 m

rest 3 min

Sunday, October 20, 2013

MONDAY: 21OCT13

STRENGTH:
DE: Bench Press 7x3 @ 65% 1 RM

Recover 5:00 - 10:00

WOD:
As Many Rounds As Possible in 10:00min of:
10 - Pull Ups
10 - Push Press (115/85)
200m Run

Saturday, October 19, 2013

SUNDAY: 20OCT13

REST/RECOVERY DAY:

Enjoy the cool weather with a comfortable jog or a swim at your local indoor pool. Staying active improves your health and longevity!

Friday, October 18, 2013

SATURDAY: 19OCT13

REST/RECOVERY DAY:

If you are in the Fort Hood area, contact LUMBERJACK CrossFit to receive more details concerning Timber Ridge Elementary School's Walk/Run Event in the hopes of earning resources for more school activities, learning equipment and materials!

Thursday, October 17, 2013

FRIDAY: 18OCT13

STRENGTH:
DE: Shoulder Press 10x2 @ 65% 1RM on :60sec

Recover 5:00 - 10:00

WOD:
5 Rounds For Time Of:
2 - Rope Climbs
10 - Sumo Deadlift High Pull (75/55)

Wednesday, October 16, 2013

THURSDAY: 17OCT13

STRENGTH:
ME: Back Squat

Recover 5:00 - 10:00

WOD:
As Many Rounds As Possible in 10:00min of:
15 - Power Clean (95/75)
25 - Double Unders
10 - Push Ups

Tuesday, October 15, 2013

WEDNESDAY: 16OCT13

WARM UP:
2 Rounds Not for Time:
10 Push-ups
10 Squats
10 Sit-ups
10 Dips

WOD
4 RFT
800 m Row
25 Dips

Monday, October 14, 2013

TUESDAY: 15OCT13

STRENGTH:

5x4 Front Squat (65% 1RM)

WOD

EMOM (185/115)
3 Power Cleans
3 Front Squats
3 Jerks

Quote of the Week!

Today will test you. It may knock you down. It may hurt.

Inside of you is the strength to rise & Compete anyway. Use it!

Sunday, October 13, 2013

MONDAY: 14OCT13

WARM-UP:

800 m run

STRENGTH:
ME: Sumo Deadlift

Recover 5:00 - 10:00 then perform Wod

WOD:
As Many Rounds As Possible in 20:00min of:
25 - Sit Ups
21 - Push Press (75/55)
Run 400m

Saturday, October 12, 2013

SUNDAY: 13OCT13

REST/RECOVERY DAY:

Sunday Funday! Enjoy the weather with a day at the beach or a nice trail run/walk. Keep actively moving toward a healthier lifestyle and you will produce the amazing results!

Friday, October 11, 2013

SATURDAY: 12OCT13

REST/RECOVERY DAY:

Get out there and enjoy the weather! Run, ride, walk, or swim! Active lifestyle for life!

Thursday, October 10, 2013

FRIDAY: 11OCT13

STRENGTH:
DE: Shoulder Press 10x2 @ 65% 1RM on :60sec

Recover 5:00 - 10:00 then perform

WOD:
As Many Rounds As Possible In 10:00 Of:
5 - Hang Power Cleans (95/65)
10 - Pull Ups
20 - Double Unders (3:1 Singles)

Wednesday, October 9, 2013

THURSDAY: 10OCT13

SKILL WORK:

5 Rope Climbs (15')

WOD:

For time:

Run 1 mile
Rest 2 min
2 minutes of ME Push-ups
Rest 1 min
2 minutes of ME Sit-ups
Rest 2 min
Run 1 mile

Tuesday, October 8, 2013

WEDNESDAY: 09OCT13

STRENGTH:
DE: Sumo Deadlift 10x2 @ 65% 1 RM on :60sec

Recover 5:00 - 10:00 then perform

WOD:
For Time:
5 - 4 - 3 - 2 - 1
Squat Clean @ 75% 1RM
Lateral Burpees

Monday, October 7, 2013

TUESDAY: 08OCT13

WARM-UP:

Front Squat skill work for 15-20 min (50% 1 RM or more)

WOD:

5 Rounds For Time Of:

3 - Front Squats (70% 1RM)
6 - Box Jumps (30"/24")
Row 9 Calories
Rest 3:00

MONDAY 07OCT13

5k run

Saturday, October 5, 2013

SUNDAY: 06OCT13

REST/RECOVERY DAY:

SATURDAY!

For the love of CrossFit!

Friday, October 4, 2013

SATURDAY: 05OCT13

REST/RECOVERY DAY:

Enjoy a nice trail run if the weather suits you! Get out there and run more than 30 minutes!

Thursday, October 3, 2013

FRIDAY: 04OCT13

STRENGTH:
ME: Back Squat 1 x 20 Reps
(This is one maximal set of 20 reps.)

Recover 5:00 - 10:00

TEAM WOD:
6 RFT:
10 - Deadlifts (225/185)
Row 500m

*Alternate Rounds; 3 rounds per person

Wednesday, October 2, 2013

THURSDAY: 03OCT13

WOD:

4 x 800 m

1:1

then

2 mile run (10-11 min pace)

Tuesday, October 1, 2013

WEDNESDAY: 02OCT13

WARM-UP:

3 rounds not for time
5 strict pull ups
5 ring rows
5 HSPUs
5 strict press (45/35)

WOD:

As Many Rounds As Possible In 12:00 of:

10 - Strict Pull Ups
15 - Bench Press (135/95)