LUMBERJACK CrossFit: March 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.

Monday, March 31, 2014

TUE: 1 APR 14

Run: Repeat 100m, recover 2:00, until form/pace deteriorates

Recover 5:00 - 10:00 then perform WOD

WOD:

As Many Rounds As Possible In 10:00 Of:
5 - Push Press (135/95)
50m - Shuttle Run

Friday, March 28, 2014

MON: 31 MAR 14

STRENGTH:
DE: Sumo Deadlift 12x2 on :30sec @ 65% 1RM

Recover 5:00 - 10:00 then perform WOD

WOD:

4 Rounds For Time Of:
5 - Box Jumps (30"/24")
10 - Chest To Bar Pull Ups
15 - KB Swings (1/1.5pood)

SUN: 30 MAR 14

REST/RECOVERY

SAT: 29 MAR 14

REST/RECOVERY

Thursday, March 27, 2014

FRI: 28 MAR 14

STRENGTH:
ME: Power Clean

Recover 5:00 - 10:00 then perform WOD

WOD:

7 - 5 - 3 - 3 - 1 - 1 - 1
Deadlift

Wednesday, March 26, 2014

THU: 27 MAR 14

WOD:

Run: 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on

Tuesday, March 25, 2014

WED: 26 MAR 14

STRENGTH:
ME: Snatch

Recover 5:00 - 10:00 then perform WOD

WOD:

"Randy"
For Time:
75 - Power Snatchs (75/55)

Monday, March 24, 2014

TUE: 25 MAR 14

Run :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on

Recover 5:00 - 10:00 then perform Wod

WOD:
As Many Round As Possible In 10:00mins of:
1 - Muscle Up
2 - Handstand Push Ups
30 - Double Unders

Sunday, March 23, 2014

MON: 24 MAR 14

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

Recover 5:00 - 10:00 then perform Wod

WOD "San Francisco Crippler"
For Time:
30 - Back Squats (BW)
Row 1k

Saturday, March 22, 2014

SUN: 23 MAR 14

REST/RECOVERY

Friday, March 21, 2014

SAT: 22 MAR 14

REST/RECOVERY

Thursday, March 20, 2014

FRI: 21 MAR 14

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

Recover 5:00 - 10:00 then perform CFE S&C Wod

WOD:
For Time:
Row 2k

Wednesday, March 19, 2014

THU: 20 MAR 14

In teams of 2

AMRAP 30 Minutes

3 Handstand Push-ups
9 Pull-ups
18 Box Jumps (24 / 20)

One athlete will run 800 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.

Tuesday, March 18, 2014

WED: 19 MAR 14

STRENGTH
ME: Front Squat

Recover 5:00 - 10:00 then perform Wod

WOD
4 Rounds For Max Reps Of:
1:00 AMRAP - Front Squat @ 75% 1RM
1:00 AMRAP - Ring Rows

*AMRAP: As Many Reps As Possible

Monday, March 17, 2014

TUE: 18 MAR 14

WARM UP
Burgener Warm-Up

WOD:
EMOM: 10 min
2 Power Clean (75% 1 RM)

Sunday, March 16, 2014

MON: 17 MAR 14

STRENGTH:

ME: Shoulder Press

Recover 5:00 - 10:00 then perform Wod

WOD:

3 Rounds For Time:

25 - Wall Balls

50 - Double Unders

Saturday, March 15, 2014

SUN: 16 MAR 14

REST/RECOVERY DAY

Friday, March 14, 2014

SAT: 15 MAR 14

REST/RECOVERY DAY

Thursday, March 13, 2014

FRI: 14 MAR 14

WOD
CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

Wednesday, March 12, 2014

THU: 13 MAR 14

STRENGTH
DE: Box Squat 10x2 on :45 @ 60% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD
"Cindy"
As Many Rounds As Possible In 20:00
5 - Pull Ups
10 - Push Ups
15 - Squats

Tuesday, March 11, 2014

WED: 12 MAR 14

WOD
For Time:
50 - 40 - 30 - 20 - 10
KB Swing (1.5/1pood)
Box Jump (24")

Monday, March 10, 2014

TUE: 11 MAR 14

STRENGTH
ME: Deadlift

Recover 5:00 - 10:00 then perform Wod

WOD
As Many Round As Possible In 10:00 of:
5L / 5R - Dumbbell Snatch (55/35)
20 - Double Unders

Sunday, March 9, 2014

MON: 10 MAR 14

WOD
"Open 14.2"

Saturday, March 8, 2014

SUN: 09 MAR 14

REST/RECOVERY DAY

Friday, March 7, 2014

SAT: 08 MAR 14

REST/RECOVERY DAY

If you are in the Central Texas area, come out and support Women Veterans in the 5K Rock Your CAMO Run/Walk at Camp Mabry, Austin, TX. Click link for more details and registration!
5K Rock Your Camo Run/Walk

Thursday, March 6, 2014

FRI: 07 MAR 14

STRENGTH:
ME: Bench Press

Recover 5:00 - 10:00 then perform Wod

WOD
5 - 5 - 3 - 3 - 3 - 1 - 1
Back Squat

Wednesday, March 5, 2014

THU: 06 MAR 14

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

Recover 5:00 - 10:00 then perform Wod

WOD
5 Rounds For Time Of:
5 / 5 - KB Snatch (1.5/1pood)
5 / 5 - Pistols
25 Double Unders

Tuesday, March 4, 2014

WED: 05 MAR 14

WARM-UP
Burgenger Warm-up
then
10 min of Snatch warm-up

WOD
Every 2:00 for 14:00mins Perform:
2 - Power Snatch
1 - Squat Snatch
3 - Overhead Squats

Monday, March 3, 2014

TUE: 04 MAR 14

STRENGTH
DE: 10x3 Power Clean on :45 sec @ 65% 3RM

Recover 5:00 - 10:00 then perform Wod

WOD
AMRAP In 8:00 min:
3 - Cleans (Use weight from your DE)
6 - Push Press (95/65)
9 - Push Ups

MON: 03 MAR 14

WOD
"Open 14.1"
10 min AMRAP

30 Double Unders
15 Power Snatches (75/55lbs)*

*Movement is Ground-to-Overhead

Saturday, March 1, 2014

SUN: 02 MAR 14

REST/RECOVERY