LUMBERJACK CrossFit: January 2014

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, January 31, 2014

SAT: 01 FEB 14

REST/RECOVERY

Great read and tests to judge your fitness level and see where you need to improve on! Get your trainer/coach involved and see how you can better perform and improve your work out regimen!

How Fit Are You? - Greg Glassmen PDF article

JANUARY 2014 CrossFit Challenge!

Started off the new year with our monthly LUMBERJACK CrossFit competition and the winners were HHC, CPT Sample & SPC Woodill; crushing Team FRAN WOD! The company was awarded the coveted FITTEST AXE and will display with pride until the next competition in Feburary!

Thursday, January 30, 2014

FRI: 31 JAN 14

STRENGTH
DE: Deadlift 10x2 on :45 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD
For Time:
40 - 30 - 20 - 10
KB Swings (1/1.5 pood)
Push Ups

Wednesday, January 29, 2014

THU: 30 JAN 14

KETTLEBELL WORK
4 Rounds Not For Time:
10 Russian KB Swings
10 Goblet Squats
10 American KB Swings
10 Single Arm KB Push Press

ENDURANCE WOD
2 Rounds:
250 m run
rest
450 m run
rest
650 m run
rest

Tuesday, January 28, 2014

WED: 29 JAN 14

STRENGTH:
DE: Push Press 8x2 on :45 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
As Many Rounds As Possible In 10:00 Of:
5 - Bench Press (BW)
15 - Air Squats

Monday, January 27, 2014

TUE: 28 JAN 14

ROW
12 EMOM:
Row 1 min
Rest 1 min

WOD
5 Rounds For Time Of:
Run 200m
20 - Air Squats
10 - L Pull Ups

Sunday, January 26, 2014

MON: 27 JAN 14

STRENGTH
ME: Back Squat

Recover 5:00 - 10:00 then perform Wod

WOD
7 Rounds For Time Of:
2 - Rope Climbs*
7 - Handstand Push Ups

*If no rope available, do 3 pull ups for every 1 rope climb

Saturday, January 25, 2014

SUN: 26 JAN 14

REST/RECOVERY DAY

Little Hand Stand Push-up effieiceny talk by the man himself: Chris Spealer.

Kipping Hand Stand Push-up video by Chris Spealer

Friday, January 24, 2014

SAT: 25 JAN 14

REST/RECOVERY DAY

Click the link below to begin to research nutrition and the effects on aging, workouts and overall remaining healthy in your lifestyle! CrossFit is big in nutrition and wants you to take advantage of their knowledge by starting off 2014 right!

CROSSFIT - START DIET!

Thursday, January 23, 2014

FRI: 24 JAN 14

STRENGTH
ME: Push Press

Recover 5:00 - 10:00 then perform Wod

WOD
For Total Reps:
2:00 - Double Unders
2:00 - Sit Ups
:90 - Double Unders
:90 - Sit Ups
:60 - Double Unders
:60 - Sit Ups

Wednesday, January 22, 2014

THU: 23 JAN 14

WARM-UP
4 Rounds Not For Time:
10 KB Swings
10 KB Cleans*
10 KB Front Squats*
10 KB Push Press*
*alternate arms: 5 reps per arm equals 10 total

WOD
4x400m sprints
1:1 rest

Tuesday, January 21, 2014

WED: 22 JAN 14

STRENGTH:
ME: Front Squat

Recover 5:00 - 10:00 then perform Wod

WOD:
For Time:
Row 500m
then
12 - 9 - 6
Thrusters (135/95)
Strict Pull Ups
then
Row 500m

Monday, January 20, 2014

TUESDAY: 21 JAN 14

WARM-UP:
400 m run
2 rounds not for time:
5 Snatch Deadlifts
5 Snatch Pulls
5 Power Snatch
5 Squat Snatch
...
400 m run

WOD:
3 Rounds For Time Of:
Run 400m
21 - Over Head Squats (95/65)

Sunday, January 19, 2014

MONDAY: 20 JAN 14

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

Recover 5:00 - 10:00 then perform Wod

WOD:
5 Rounds For Time Of:
3 - Rope Climbs (15')*
15 - Ring Dips

*If no rope, conduct Chest-to-Bar Pull-ups 2:1

Saturday, January 18, 2014

SUNDAY: 19 JAN 14

REST/DECOVERY DAY

Friday, January 17, 2014

SATURDAY: 18 JAN 14

REST/RECOVERY DAY

Thursday, January 16, 2014

FRIDAY: 17 JAN 14

STRENGTH:
DE: Push Press 12x2 on :45 sec @ 60% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
Run 400m
For Time:
40 - KB Swings (1.5/1 pood)
30 - Pull Ups
20 - KB Swings (1.5/1 pood)
10 - Pull Ups
Run 400m

Wednesday, January 15, 2014

THURSDAY: 16 JAN 14

WARM-UP:
5 Rounds not for time
6 walking lunges
7 HSPUs
8 air squats
9 pull-ups
10 KB Swings
60 sec of Double Under work

WOD:
EMOM (until fail)
2 Squat Snatches (50% 1RM)*

*Whatever weight you start at; increase weight by 10 lbs

WEDNESDAY: 15 JAN 14

STRENGTH:
ME: Deadlift

Recover 5:00 - 10:00 then perform SOD
WOD:
For Time:
Row 1k
Tabata Squats (:20 on :10 off x 8 rounds)
Run 1k

Monday, January 13, 2014

TUESDAY: 14 JAN 14

WARM-UP

10 x 50m sprints

WOD

As Many Rounds As Possible In 12:00 Of:

12 - Bench Press (135/95)

12 - Pull Ups

Sunday, January 12, 2014

MONDAY: 13 JAN 14

STRENGTH:
ME: Floor Press

Recover 5:00 - 10:00 then perform Wod

WOD:
For Time:
21 - 15 - 9
Power Clean (135/95)
Ring Dips

Saturday, January 11, 2014

SUNDAY: 12 JAN 14

REST/RECOVERY DAY

Friday, January 10, 2014

SATURDAY: 11 JAN 14

REST/RECOVERY DAY

Thursday, January 9, 2014

FRIDAY: 10 JAN 14

STRENGTH:
DE: Sumo Deadlift 7x3 on :45sec @65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
5 Rounds For Time Of:
5 - Deadlift (1.5x BW)
10 - Burpees

Tuesday, January 7, 2014

WEDNESDAY: 08 JAN 14

STRENGTH:
DE: Back Squat 10x2 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
3 Rounds For Time Of:
25 - Wall Balls (20/14)
25 - Sit Ups
Run 400m

Monday, January 6, 2014

THURSDAY: 09 JAN 14

WARM-UP:
4 Rounds not for time:
100 m row
10 Air Squats
10 Pull-ups
10 Sit-Ups
10 KB Swings (2/1.5pd)
2 rope climbs

WOD:
1000row for time

TUESDAY: 07 JAN 14

WARM-UP:
Row 4 x 250
rest 1:1

WOD:
2 Rounds For Time Of:
20 - OHS (45/35)
20 - Pull Ups
20 - GHD SitUps
20 - Dips

Sunday, January 5, 2014

MONDAY: 06 JAN 14

WOD:
"CrossFit Total"
1RM Back Squat
1RM Shoulder Press
1RM Deadlift

Ensure to warm up for at least 20-30 minutes before engaging in 1RM lifts.

Saturday, January 4, 2014

SUNDAY: 05 JAN 14

REST/RECOVERY DAY

Friday, January 3, 2014

SATURDAY: 04 JAN 14

REST/RECOVERY DAY

Thursday, January 2, 2014

FRIDAY: 03 JAN 14

STRENGTH:
DE: Deadlift 10x2 on :45 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
For Time:
150 - Air Squats
Run 800m
150 - Air Squats

Wednesday, January 1, 2014

THURSDAY: 02 JAN 14

"Tabata"
8 rounds of 20 seconds on, 10 seconds off
8 x 20:10 All-Out Efforts

Choose ONE of the following sports:

Swim: use pool or open water
Bike: use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run: use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row: use meters or watts
Ruck: use a good hill, full kit plus 65-95# Ruck/Boots/Utes