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.
Saturday, February 8, 2014
Friday, February 7, 2014
Thursday, February 6, 2014
FRI: 07 FEB 14
STRENGTH
DE: Push Press 7x3 on :45 sec @ 65% 1 RM
Recover 5:00 - 10:00 then perform Wod
WOD
"CrossFit Total"
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
DE: Push Press 7x3 on :45 sec @ 65% 1 RM
Recover 5:00 - 10:00 then perform Wod
WOD
"CrossFit Total"
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
Wednesday, February 5, 2014
THU: 06 FEB 14
If you read the post from this past weekend, I provided an article on "How Fit Are You" by the founder of CrossFit. Greg Glassman's goal was to design a test to produce "elite fitness" and the result was five tests with meeting the requirements: quantifiable results; consistency with the CrossFit fitness concept; raising our commitment to improving absolute strength, relative strength, and gymnastic foundations; balancing intrinsic abilities of smaller and larger athletes; emphasizing exercises critical to and foundational to advanced training; mixing training demands within each test and, of course, over the total competition; a design that would identify an athlete’s weaknesses and possibly stand as a workout plan for improving overall fitness; and, finally, he wanted to design a competition that would be "hard as hell."
It's always good to go back to the foundations of where CrossFit all began so for the month of February, every Thursday will be one of the tests. Today starts Test 1.
It's always good to go back to the foundations of where CrossFit all began so for the month of February, every Thursday will be one of the tests. Today starts Test 1.
Test 1: Bench Press 1 rep followed by max set of Pull-ups:
Performance: Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete - all the way up and down.
Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.
Modifications: Where needed use an assisted pull-up device such as a "Gravitron."
Character: This tests the upper body for both absolute and relative strength and stamina.
Workout: This test can be practiced as a workout of three to five repetitions of the test, resting between efforts as needed.Tuesday, February 4, 2014
WED: 05 FEB 14
STRENGTH
ME: Deadlift
Recover 5:00 - 10:00 then perform Wod
WOD
2 Rounds For Total Reps:
2 min - Double Unders
2 min - Pistols (Alternate legs)
2 min - Box Jumps (24")
ME: Deadlift
Recover 5:00 - 10:00 then perform Wod
WOD
2 Rounds For Total Reps:
2 min - Double Unders
2 min - Pistols (Alternate legs)
2 min - Box Jumps (24")
Monday, February 3, 2014
TUE: 04 FEB 14
WOD
For Time:
Run 400m
40 - Right Arm Dumbbell Snatch (35/25)
Run 400m
40 - Left Arm Dumbbell Snatch (35/25)
Run 400m
STRENGTH
EMOM 5:
2 Front Squats (BW or higher)
rest 5 min
EMOM 5:
3 Push Press (70% 1RM)
*EMOM: every minute on the minute
For Time:
Run 400m
40 - Right Arm Dumbbell Snatch (35/25)
Run 400m
40 - Left Arm Dumbbell Snatch (35/25)
Run 400m
STRENGTH
EMOM 5:
2 Front Squats (BW or higher)
rest 5 min
EMOM 5:
3 Push Press (70% 1RM)
*EMOM: every minute on the minute
Sunday, February 2, 2014
MON: 03 FEB 14
STRENGTH
ME: Floor Press
Recover 5:00 - 10:00 then perform Wod
WOD
As Many Reps As Possible In 10:00 of:
L-Pull Ups
RECOVERY
1000 m Row
ME: Floor Press
Recover 5:00 - 10:00 then perform Wod
WOD
As Many Reps As Possible In 10:00 of:
L-Pull Ups
RECOVERY
1000 m Row
Saturday, February 1, 2014
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