LUMBERJACK CrossFit: July 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.

Thursday, July 31, 2014

FRI: 1 AUG 14

Strength

Power Clean 5×3 (add 2.5 lbs to last workout

Conditioning

On the minute
Complete 5, 95 LBS thrusters and a max set of pull ups on the minute.
The goal is to complete 100 total pull ups.
*At the beginning of every minute perform 5 thrusters, once those are completed you have the rest of the minute perform as many pull ups as possible during the minute. Continue until 100 pull ups are completed.

Wednesday, July 30, 2014

THU: 31 JUL 14

Run: Repeat :45 on, :90 - for 40 minutes

Tuesday, July 29, 2014

WED: 30 JUL 14

Deadlift 5 RM (add 10 lbs to last workout)
Strict Chin Ups 3 x max reps

then…

Every minute on the minute
Complete 12 One Arm KB Power Snatches on the minute for 8 minutes.
*Use 2 pood.

Monday, July 28, 2014

TUE: 29 JUL 14

Run: Repeat 1M, recover 5:00 - 2 rounds

WOD:
"Annie"
50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups

Friday, July 25, 2014

MON: 28 JUL 14

Strength

Press 3×5 (add 2.5 lbs to last workout

Conditioning

Complete 4 rounds:
Hold top of Pull Up – 10 seconds
Pull Ups – max reps
Hold top of Ring Dip – 20 seconds
Ring Dips – max reps
Handstand Hold – 30 seconds
Handstand Push Ups – max reps
*Rest as needed between sets and reps

SUN: 27 JUL 14

REST/RECOVERY

SAT: 26 JUL 14

REST/RECOVERY

Thursday, July 24, 2014

FRI: 25 JUL 14

Strength

Find 1 RM Box Jump
Power Cleans 5×3 (add 2.5 lbs to last workout)

Conditioning

Complete 7 rounds for time:
Overhead Walking Lunges w/ 45 lbs plate – 25 yards
Lateral Plyo Skier Hops - 20 reps

Wednesday, July 23, 2014

THU: 24 JUL 14

Run: Repeat 800m, recover 3:00 - 6 rounds

Tuesday, July 22, 2014

WED: 23 JUL 14

Strength

Strict Pull Ups 3 x max reps

Conditioning

Complete 5 rounds for time:

315 lbs Deadlifts – 7 reps
Double Unders – 21 reps

Monday, July 21, 2014

TUE: 22 JUL 14

Run: Repeat 200m, recover 1:00 - 8 rounds

WOD:
As Many Rounds As Possible In 12:00:
5 - Strict Chin Ups
10 - Box Jumps (24")
25 - Double Unders

Friday, July 18, 2014

MON: 21 JUL 14

Strength

Press 3×5 (add 2.5 lbs to last workout)

Strength

Find:
1 RM Box Jump
then…
Complete 3 sets:
Squat 5 reps (add 5 lbs to last workout)

Rest 4-5 minutes between each set
*For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. For set 2 & 3, use 95% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible.

SUN: 20 JUL 14

REST/RECOVERY

SAT: 19 JUL 14

REST/RECOVERY

Thursday, July 17, 2014

FRI: 18 JUL 14

Strength

Power Clean 5×3 (add 2.5 lbs to last workout)

Conditioning

Find:
Weighted Pull Up – 5 RM
then…
Complete as many rounds as possible in 8 minutes:
True Push Ups – 10 reps
Supine Ring Pull Ups – 10 reps

Wednesday, July 16, 2014

THU: 17 JUL 14

"Tabata"

Run: 8 x :20 sec on, :10sec off

Tuesday, July 15, 2014

WED: 16 JUL 14

Strength

Deadlift 5 RM (add 10 lbs to last workout)

Conditioning

Quarter Gone Bad
5 rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Monday, July 14, 2014

TUE: 15 JUL 14

Run: Repeat 800m, recover 1:2 - 6 Rounds

Friday, July 11, 2014

MON: 14 JUL 14

Strength

Press 3×5 (add 2.5 lbs to last workout)

Conditioning

Complete 5 rounds:
45 lbs Overhead Walking Lunge – 30 reps (15 RT/ 15 LT)
Sprint 200 yards
*Rest 3 minutes between rounds.
*Use a 45 lbs plate or empty barbell for overhead walking lunges.
*Back knee has to touch the ground to count as a rep.

SUN: 13 JUL 14

REST/RECOVERY

SAT: 12 JUL 14

REST/RECOVERY

Thursday, July 10, 2014

FRI: 11 JUL 14

Strength

Power Clean 5×3 (add 2.5 lbs to last workout)

Conditioning

Complete 10 rounds for time:
315 lbs Deadlifts – 3 reps
Ring Dips – 6 reps
Toes to Bar – 9 reps

Wednesday, July 9, 2014

THU: 10 JUL 14

Run: 4:00 on, 4:00 off, 4:00 on, 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00

Tuesday, July 8, 2014

WED: 9 JUL 14

Strength

Deadlift 5 RM (add 10 lbs to last workout)

Conditioning

Complete 5 rounds for time:
225 lbs Power Cleans – 5 reps
100 yard Farmers Walk – AHAP
*search out the heaviest set of DBs or KBs you can find, walk 50 yards out and 50 yards back.

Monday, July 7, 2014

TUE: 8 JUL 14

Run: Repeat :30 on, :30 off - 6 rounds

WOD:
"Tabata Something Else"
Complete 32 Total Intervals of :20sec on, :10sec off of:
Pull Ups (First 8 Intervals)
Push Ups (Second 8 Intervals)
Sit Ups (Third 8 Intervals)
Squats (Fourth 8 Intervals)
There is no rest between exercises.

Friday, July 4, 2014

MON: 7 JUL 14

Strength

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Plyometrics

Complete 10 rounds:
16-20″ Lateral Hops (2 feet) – 5 reps
Sprint 20 yards
Rest 60 seconds between rounds
*Start on the side of the hurdle/cone/box and perform a lateral jump over the obstacle landing in a good athletic position. Immediately, hop back over the box, repeating this movement. On the fifth jump, land land in a good athletic position, transition into a 20 yard sprint.
*Alternate starting sides every round.
*Use a 16-20″ obstacle for your hops.