LUMBERJACK CrossFit: May 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, May 30, 2014

MON: 2 JUN 14

Test

10,000 lbs
Complete 10 rounds for time:
365 lbs Squat – 1 rep
180 lbs Press – 1 rep
455 lbs Deadlift – 1 rep
The goal for today is to lift 10,000 lbs in 10 rounds. If you can not lift these weights, you can scale the weights to create more rounds. Remember to keep the 1 rep of each movement per round if you scale.

SUN: 1 JUN 14

REST/RECOVERY

SAT: 31 MAY 14

REST/RECOVERY

Thursday, May 29, 2014

FRI: 30 MAY 14

Strength

Power Clean 5×3

Conditioning

Five rounds for total reps of:
Hang Power Cleans + Push Press, 15 seconds
Rest 45 seconds
Weighted Pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds

Wednesday, May 28, 2014

THU: 29 MAY 14

Run: 5K

Tuesday, May 27, 2014

WED: 28 MAY 14

Strength

Press 3×5

Conditioning

21, 15, 9 reps of:
225 lb Back Squat
Ring Dips

Monday, May 26, 2014

TUE: 27 MAY 14

Run: Repeat 800m, recover 3:00- 4 times

WOD:
As Many Rounds As Possible In 10:00 Of:
8 - Front Squats (135/95)
20 - Double Unders

Friday, May 23, 2014

MON: 26 MAY 14

Sprints

Complete 8 rounds:

Sprint 60 yard
Rest 60 seconds between rounds

Conditioning

Complete as many rounds as possible in 15 minutes of:
135 lb Power Snatch – 3 reps
Pull Ups – 5 reps
Push Ups – 7 reps
24″ Box Jumps – 9 reps

SUN: 25 MAY 14

REST/RECOVERY

SAT: 24 MAY 14

REST/RECOVERY

Thursday, May 22, 2014

FRI: 23 MAY 14

CF Total

Power Clean – 1 Rep
Squat – 1 Rep
Bench – 1 Rep
Deadlift – 1 Rep
Perform a max attempt for the lifts listed above.
After warm-ups, 3 attempts are allowed.
Total must be done in the specified order.
All 4 lifts are combined to create the CF Total

Wednesday, May 21, 2014

THU: 22 MAY 14

Run: 4:00 on / 3:00 off- 6 rounds

Tuesday, May 20, 2014

WED: 21 MAY 14

Find:
1 RM Box Jump

WOD:

4 rounds for total reps of:
30 seconds of One Arm DB Power Snatch RT – max reps
Rest 30 seconds
30 seconds One Arm DB Power Snatch LT – max reps
Rest 30 seconds
30 seconds Supine Ring Row – max reps
Rest 30 seconds
30 seconds Box Jumps @ 65% of 1 RM – max reps
Rest 30 seconds

Monday, May 19, 2014

TUE: 20 MAY 14

Run: :90sec on / :90sec off - 6 rounds

WOD:
4 Rounds For Time Of:
15 - Ring Dips
15 - Toes To Bar

Friday, May 16, 2014

MON: 19 MAY 14

Squat 3×5
Press 3×5
then…
Complete 4 rounds:
Each round consists of 6 reps of the following:
Hang Power Clean
Front Squat
Push Press
Lunge RT
Lunge LT
*Do not set the bar down during the 6 reps of each exercise.
*Rest as needed between rounds.
*Go up in weight each round to perform the heaviest round possible.

SUN: 18 MAY 14

REST/RECOVERY

SAT: 17 MAY 14

REST/RECOVERY

Thursday, May 15, 2014

FRI: 16 MAY 14

SKILL WORK:

Handstand holds 3 x 60 Sec.

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

WOD:
Every Minute On The Minute For 12:00 Perform:
1 - Power Snatch
1 - Hang Snatch
1 - Snatch
3 - Overhead Squats
(Pick a challenging weight that you can manage for entire complex)

Wednesday, May 14, 2014

THU: 15 MAY 14

Run: Repeat 6:00 on, 3:00 off- 40 minutes

Tuesday, May 13, 2014

WED: 14 MAY 14

STRENGTH:
Power Clean 5×3

WOD:
Complete 4 rounds for time:
2 pood KB Swings – 10 reps
Squats with KB in rack position RT – 10 reps
25 yard One Arm Farmer Walk w/ KB in rack position RT
2 pood KB Swings – 10 reps
Squats with KB in rack position LT – 10 reps
25 yard One Arm Farmer Walk with KB in rack position LT

Monday, May 12, 2014

TUE: 13 MAY 14

STRENGTH:
ME: Deadlift

Then

Row: Repeat 1:00 on,1:00 off- 40 minutes

Sunday, May 11, 2014

MON: 12 MAY 14

STRENGTH:
Squat 3×5

WOD:
Complete for time:
1.5 pood KB Step Ups w/ 20″ box – 50 reps (25 RT/ 25 LT)
Dynamic Push Ups – 100 reps
Double Unders – 150 reps
*Can be broken up into any sets and reps possible.
*One KB in each hand during step ups.

Friday, May 9, 2014

SUN: 11 MAY 14

REST/RECOVERY

SAT: 10 MAY 14

REST/RECOVERY

Thursday, May 8, 2014

FRI: 9 MAY 14

STRENGTH:
ME: Pull Up

Recover 5:00 - 10:00 then perform WOD

WOD:
As Many Reps As Possible In 10:00 Of:
Pull Ups
(Every time you come off the bar perform 10 push ups)

Wednesday, May 7, 2014

THU: 8 MAY 14

Run: Repeat 200m, recover 2:00- 16 Sets

Tuesday, May 6, 2014

WED: 7 MAY 14

STRENGTH:
DE: Bench Press 8x2 @ 65% 1RM

Recover 5:00 - 10:00 then perform WOD

WOD:
3 Rounds For Time Of:
25 - KB Swings
25 - Burpees

Monday, May 5, 2014

TUE: 6 MAY 14

Run: Repeat 800m, recover 3:00- 4 sets

WOD:
5 - 5 - 5 - 5 - 5 - Shoulder Press
3 - 3 - 3 - 3 -3 - Push Press
1 - 1 - 1 - 1 - 1 - Push Jerk

Saturday, May 3, 2014

MON: 5 MAY 14

STRENGTH:
DE: Front Squat 8x2 @ 65% 1Rm

Recover 5:00 - 10:00 then perform WOD

WOD:
For Time:
1 Mile - Run
1600m - Row
1 Mile - Run

Friday, May 2, 2014

SUN: 4 MAY 14

REST/RECOVERY

SAT: 3 MAY 14

REST/RECOVERY

Thursday, May 1, 2014

FRI: 2 MAY 14

STRENGTH:

ME: Clean

Recover 5:00 - 10:00 then perform WOD
WOD:
As Many Rounds As Possible In 12:00 Of:
2 - Cleans (90% 1RM)
5 - Pull Ups
10 - Push Ups
15 - Air Squats