Run: 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
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.
Wednesday, April 30, 2014
Tuesday, April 29, 2014
WED: 30 APR 14
STRENGTH:
ME: Shoulder Press
Recover 5:00 - 10:00 then perform WOD
WOD:
5 Rounds For Time Of:
10 - Strict Pull Ups
20 - KB Snatches (1.5/1pood)
40 - Air Squats
ME: Shoulder Press
Recover 5:00 - 10:00 then perform WOD
WOD:
5 Rounds For Time Of:
10 - Strict Pull Ups
20 - KB Snatches (1.5/1pood)
40 - Air Squats
Monday, April 28, 2014
Saturday, April 26, 2014
MON: 28 APR 14
STRENGTH:
Squat 3×5
Press 3×5
WOD:
Complete 6 rounds for time:
Barbell Walking Lunge @ 35% of 1 RM FS – 12 reps (6 RT/ 6 LT)
Sprint 25 yards – 1 rep
Dips – 12 reps
*Barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.
Squat 3×5
Press 3×5
WOD:
Complete 6 rounds for time:
Barbell Walking Lunge @ 35% of 1 RM FS – 12 reps (6 RT/ 6 LT)
Sprint 25 yards – 1 rep
Dips – 12 reps
*Barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.
Friday, April 25, 2014
Thursday, April 24, 2014
FRI: 25 APR 14
STRENGTH:
ME: Back Squat
Recover 5:00 - 10:00 then perform WOD
WOD:
For Time and Reps:
Tabata Squats
Run 1 mile
ME: Back Squat
Recover 5:00 - 10:00 then perform WOD
WOD:
For Time and Reps:
Tabata Squats
Run 1 mile
Wednesday, April 23, 2014
Tuesday, April 22, 2014
WED: 23 APR 14
STRENGTH:
ME: Floor Press
Recover 5:00 - 10:00 then perform Wod
WOD:
For Time
21 - Press (95/75)
Run 400m
21 - Push Press (95/75)
Run 400m
21 - Push Jerk (95/75)
21 - Press (95/75)
Run 400m
21 - Push Press (95/75)
Run 400m
21 - Push Jerk (95/75)
Monday, April 21, 2014
Sunday, April 20, 2014
MON: 21 APR 14
STRENGTH:
ME: Power Clean
Recover 5:00 - 10:00 then perform Wod
WOD:
As Many Rounds As Possible In 6:00 of:
2 - Power Cleans (90% 1RM)
10 - Back Extensions
Rest 5 minutes, then
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
ME: Power Clean
Recover 5:00 - 10:00 then perform Wod
WOD:
As Many Rounds As Possible In 6:00 of:
2 - Power Cleans (90% 1RM)
10 - Back Extensions
Rest 5 minutes, then
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
Saturday, April 19, 2014
Friday, April 18, 2014
Thursday, April 17, 2014
FRI: 18 APR 14
STRENGTH:
DE: Box Squat 10x2 on :45 @ 65% 1RM
Recover 5:00 - 10:00 then perform Wod
WOD:
For Time:
20 - Turkish Get Ups (1.5/1pood)
40 - Air Squats
60 - Burpees
DE: Box Squat 10x2 on :45 @ 65% 1RM
Recover 5:00 - 10:00 then perform Wod
WOD:
For Time:
20 - Turkish Get Ups (1.5/1pood)
40 - Air Squats
60 - Burpees
Wednesday, April 16, 2014
THU: 17 APR 14
Lumberjack 20
20 Deadlifts 275/185
400m Run
20 KB Swings 70/44
400m Run
20 OHS 115/77
400m Run
20 Burpees
400m Run
20 Pull ups
400m Run
20 Box Jumps 24/20
400m Run
20 Squat Cleans 95/65
400m Run
20 Deadlifts 275/185
400m Run
20 KB Swings 70/44
400m Run
20 OHS 115/77
400m Run
20 Burpees
400m Run
20 Pull ups
400m Run
20 Box Jumps 24/20
400m Run
20 Squat Cleans 95/65
400m Run
Tuesday, April 15, 2014
WED: 16 APR 14
STRENGTH:
DE: Jerk 10x2 on :45 @ 65% 1RM
Recover 5:00 - 10:00 then perform Wod
WOD:
25m - Handstand Walk
then
As Many Rounds AS Possible in 10:00 Of:
3 - Handstand Push Ups
6 - Toes-to-bar
DE: Jerk 10x2 on :45 @ 65% 1RM
Recover 5:00 - 10:00 then perform Wod
WOD:
25m - Handstand Walk
then
As Many Rounds AS Possible in 10:00 Of:
3 - Handstand Push Ups
6 - Toes-to-bar
Monday, April 14, 2014
TUE: 15 APR 14
Run: Repeat :30 on, :30- 6 rounds
WOD:
3 Rounds For Time Of:
Run 400m
12 - Pull Ups
25 - KB Swings (2/1.5pood)
WOD:
3 Rounds For Time Of:
Run 400m
12 - Pull Ups
25 - KB Swings (2/1.5pood)
Saturday, April 12, 2014
MON: 14 APR 14
STRENGTH:
DE: Push Press 12 sets of 2 reps @ 55% on 0:45
Rest 5-10 minutes then perform WOD.
WOD:
As many rounds as possible in 15:00 of:
Row 1000m
12 Thrusters, 95/65
15 Burpees
DE: Push Press 12 sets of 2 reps @ 55% on 0:45
Rest 5-10 minutes then perform WOD.
WOD:
As many rounds as possible in 15:00 of:
Row 1000m
12 Thrusters, 95/65
15 Burpees
Friday, April 11, 2014
Thursday, April 10, 2014
FRI: 11 APR 14
STRENGTH:
ME: Clean
Recover 5:00 - 10:00 then perform WOD
WOD:
4 Rounds For Time Of:
12 - Hang Cleans (50% 1RM)
12 - Ring Dips
ME: Clean
Recover 5:00 - 10:00 then perform WOD
WOD:
4 Rounds For Time Of:
12 - Hang Cleans (50% 1RM)
12 - Ring Dips
Wednesday, April 9, 2014
THU: 10 APR 14
Perform 20-45 min of skill/drills prior to WOD
WOD:
Run: Repeat :60sec on, :60sec off, until form/pace deteriorates
WOD:
Run: Repeat :60sec on, :60sec off, until form/pace deteriorates
Tuesday, April 8, 2014
WED: 9 APR 14
STRENGTH:
DE: Floor Press 10x2 on :60 @ 65% 1RM
Recover 5:00 - 10:00 then perform CFE S&C Wod
WOD:
4 Rounds For Time Of:
Run 400m
10 - Bench Press (Body Weight)
10 - Pull Ups
DE: Floor Press 10x2 on :60 @ 65% 1RM
Recover 5:00 - 10:00 then perform CFE S&C Wod
WOD:
4 Rounds For Time Of:
Run 400m
10 - Bench Press (Body Weight)
10 - Pull Ups
Monday, April 7, 2014
TUE: 8 APR 14
ENDURANCE:
Row: Repeat 7:00 on, 3:00 off until form/pace deteriorates
Recover 5:00 - 10:00 then perform WOD
WOD:
5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1
Snatch
Row: Repeat 7:00 on, 3:00 off until form/pace deteriorates
Recover 5:00 - 10:00 then perform WOD
WOD:
5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1
Snatch
Sunday, April 6, 2014
MON: 7 APR 14
STRENGTH:
DE: Deadlift 12x2 on :45 @ 65% 1RM
Recover 5:00 - 10:00 then perform WOD
WOD:
3 Rounds For Time and Reps Of:
2:00 - Max Double Unders
25 - Pull Ups
DE: Deadlift 12x2 on :45 @ 65% 1RM
Recover 5:00 - 10:00 then perform WOD
WOD:
3 Rounds For Time and Reps Of:
2:00 - Max Double Unders
25 - Pull Ups
Friday, April 4, 2014
Thursday, April 3, 2014
FRI: 4 APR 14
STRENGTH:
ME: Shoulder Press
Recover 5:00 - 10:00 then perform CFE S&C Wod
WOD:
7 Rounds For Time Of:
3 - Shoulder Press (85% 1RM)
6 - Chest to Bar Pull Ups
12 - Box Jumps (24")
ME: Shoulder Press
Recover 5:00 - 10:00 then perform CFE S&C Wod
WOD:
7 Rounds For Time Of:
3 - Shoulder Press (85% 1RM)
6 - Chest to Bar Pull Ups
12 - Box Jumps (24")
Wednesday, April 2, 2014
THU: 3 APR 14
Team WOD: In teams of 2 complete total
reps of the following: 100 Wall Balls (20#/14#) 100 KB Swings (53#/35#) 100
Push Press (65#/53#) 100 Box Jumps (24″/20″) 800 meters run
Tuesday, April 1, 2014
WED: 2 APR 14
STRENGTH:
ME: Front Squat
Recover 5:00 - 10:00 then perform WOD
WOD:
3 Rounds For Time Of:
6 - Front Squats (80% 1RM)
60 - Double Unders
ME: Front Squat
Recover 5:00 - 10:00 then perform WOD
WOD:
3 Rounds For Time Of:
6 - Front Squats (80% 1RM)
60 - Double Unders
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