REST/RECOVERY
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, August 1, 2014
Thursday, July 31, 2014
FRI: 1 AUG 14
Strength
Power Clean 5×3 (add 2.5 lbs to last workoutConditioning
On the minuteComplete 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
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.
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
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 workoutConditioning
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
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)
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
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 repsDouble 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
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.
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
Tuesday, July 15, 2014
WED: 16 JUL 14
Strength
Deadlift 5 RM (add 10 lbs to last workout)
Conditioning
Quarter Gone Bad5 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
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