LUMBERJACK CrossFit: February 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, February 28, 2014

SAT: 01 MAR 14

REST/RECOVERY

Thursday, February 27, 2014

FRI: 28 FEB 14

TOP 3 THROWDOWN WOD
In teams of 3 persons
For time:
100 m relay
90 Deadlifts (135/95 lbs)
60 Pull-ups
30 Box Jumps (24"/20")
100 m relay

Wednesday, February 26, 2014

THU: 27 FEB 14

STRENGTH
ME: Snatch

Recover 5:00 - 10:00 then perform Wod

WOD
In 10:00 mins Perform:
Run 1M
Then in the time remaining:
Max Distance Handstand Walk

Tuesday, February 25, 2014

WED: 26 FEB 14

STRENGTH
ME: Clean

Recover 5:00 - 10:00 then perform Wod

WOD
As Many Rounds As Possible In 8:00 of:
5 - Power Cleans @ 65% 1RM Clean
10 - Double Unders

Monday, February 24, 2014

TUE: 25 FEB 14

WOD
3 Rounds For Time:

Run 400m
15 - Deadlifts (BW)
12 - Hand Stand Push Ups

STRENGTH:

4x4 Front Squat (70% of 1RM)
rest 5-10 min
3x3 Dead Lift (60% of 1RM)

Sunday, February 23, 2014

MON: 24 FEB 14

STRENGTH
DE: Overhead Squat 10x2 @ 60% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD
For Time:
Row 1k
75 - Ring Rows
Row 1k

Saturday, February 22, 2014

SUN: 23 FEB 14

REST/RECOVERY

Friday, February 21, 2014

SAT: 22 FEB 14

REST/RECOVERY

Thursday, February 20, 2014

FRI: 21 FEB 14

HERO WOD

"Elizabeth"
21-15-9
Clean @ 135/95 labs
Ring Dips

Wednesday, February 19, 2014

THU: 20 FEB 14

STRENGTH
DE: Box Squat 10x2 to a 12" box @ 60% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD
3 Rounds For Time:
Run 400m
12 - Back Squats (BW)

Monday, February 17, 2014

WED: 19 FEB 14

STRENGTH

ME: Pull Up

Recover 5:00 - 10:00 then perform Wod

WOD

For Time:

50 - Box Jumps (24")

40 - Pull Ups

30 - Push Ups

20 - GHD Sit Ups*

10 - Burpees

*If no GHD machine, sub with Ab-Mat sit ups

TUE: 18 FEB 14

EMOM
10 min:
Odd: 1 Squat Clean (Heavy)
Even: 10 Burpees

WOD
3 Rounds For Time:
Row 400m
15 - Hang Squat Cleans (95/65)

Sunday, February 16, 2014

MON: 17 FEB 14

STRENGTH:
ME: Shoulder Press

Recover 5:00 - 10:00 then perform Wod

WOD:
For Total Reps:
5:00 - Max Hand Stand Push Ups
2:00 - Max Pull Ups
1:00 - Max Air Squats

Saturday, February 15, 2014

SUN: 16 FEB 14

REST/RECOVERY

Friday, February 14, 2014

SAT: 15 FEB 14

REST/RECOVERY

Thursday, February 13, 2014

FRI: 14 FEB 14

STRENGTH:
DE: Deadlift 12x2 on :60sec @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD
"Helen"
3 Rounds For Time:
Run 400m
21 - KB Swings (1.5/1pood)
12 - Pull Ups

Wednesday, February 12, 2014

THU: 13 FEB 14

SKILL
2 Rounds Not For Time:
10 Pistols (alternate legs)
10 L-Pull ups
10 Goblet Squats (1.5/1 pood)
10 Ring Dips
30 sec of Double Unders

ENDURANCE WOD
Intervals:
Run 5 min
Rest 1 min
Run 4 min
Rest 1 min
Run 3 min
Rest 1 min
Run 2 min
Rest 1 min
Run 1 min

Tuesday, February 11, 2014

WED: 12 FEB 14

STRENGTH
DE: Push Jerk 8x2 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD
As Many Rounds As Possible In 10:00 Of:
10 - Front Squat (95/65)
12 - Pull Ups

Monday, February 10, 2014

TUE: 11 FEB 14

TABATA ROW
8 rounds:
20 sec max effort row
10 sec rest

WOD
4 Rounds For Time:
10 - Pull Ups
20 - Ring Dips
30 - Squats

Sunday, February 9, 2014

MON: 10 FEB 14

STRENGTH
ME: Back Squat

Recover 5:00 - 10:00 then perform Wod

WOD
As Many Rounds As Possible In 10:00 Of:
10 - Power Cleans (95/65)
15 - Push Ups

Saturday, February 8, 2014

SUN: 09 FEB 14

REST/RECOVERY

Friday, February 7, 2014

SAT: 08 FEB 14

REST/RECOVERY

Thursday, February 6, 2014

FRI: 07 FEB 14

STRENGTH
DE: Push Press 7x3 on :45 sec @ 65% 1 RM

Recover 5:00 - 10:00 then perform Wod

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

Wednesday, February 5, 2014

THU: 06 FEB 14

If you read the post from this past weekend, I provided an article on "How Fit Are You" by the founder of CrossFit. Greg Glassman's goal was to design a test to produce "elite fitness" and the result was five tests with meeting the requirements: quantifiable results; consistency with the CrossFit fitness concept; raising our commitment to improving absolute strength, relative strength, and gymnastic foundations; balancing intrinsic abilities of smaller and larger athletes; emphasizing exercises critical to and foundational to advanced training; mixing training demands within each test and, of course, over the total competition; a design that would identify an athlete’s weaknesses and possibly stand as a workout plan for improving overall fitness; and, finally, he wanted to design a competition that would be "hard as hell."

It's always good to go back to the foundations of where CrossFit all began so for the month of February, every Thursday will be one of the tests. Today starts Test 1.

Test 1: Bench Press 1 rep followed by max set of Pull-ups:

Performance: Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete - all the way up and down.

Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.

Modifications: Where needed use an assisted pull-up device such as a "Gravitron."

Character: This tests the upper body for both absolute and relative strength and stamina.

Workout: This test can be practiced as a workout of three to five repetitions of the test, resting between efforts as needed.

Tuesday, February 4, 2014

WED: 05 FEB 14

STRENGTH
ME: Deadlift

Recover 5:00 - 10:00 then perform Wod

WOD
2 Rounds For Total Reps:
2 min - Double Unders
2 min - Pistols (Alternate legs)
2 min - Box Jumps (24")

Monday, February 3, 2014

TUE: 04 FEB 14

WOD
For Time:
Run 400m
40 - Right Arm Dumbbell Snatch (35/25)
Run 400m
40 - Left Arm Dumbbell Snatch (35/25)
Run 400m

STRENGTH
EMOM 5:
2 Front Squats (BW or higher)
rest 5 min
EMOM 5:
3 Push Press (70% 1RM)

*EMOM: every minute on the minute

Sunday, February 2, 2014

MON: 03 FEB 14

STRENGTH
ME: Floor Press

Recover 5:00 - 10:00 then perform Wod

WOD
As Many Reps As Possible In 10:00 of:
L-Pull Ups

RECOVERY
1000 m Row

Saturday, February 1, 2014

SUN: 02 FEB 14

REST/RECOVERY