Wednesday 4/1/09

Climbing Fran

For time.

21-15-9 reps of 95lb Thrusters
6-3-1 reps of 15ft Rope climb (2nd red line)

Post time to comments.

Tuesday 3/31/09

For weight.

Front Squat

5 x 5 x 5 x 5 x 5

Post loads to comments.

Thanks to Dan09 and ChrisV for this month's pain.

Monday 3/30/09


For time.

10-9-8-7-6-5-4-3-2-1 reps of:

1 1/2 BW dead lift
BW bench press
3/4 BW clean

Post time to comments.

BW=Body weight.

Dutch Lowy is going to join us for the morning group. Those of you who are thinking about competing in The CrossFit Games should come in and see what you are up against. Dutch finished 7th last year at the games and he is a top notch trainer/programmer.

CrossFit Friday 3/27/09

Within the last month, your combat outpost (COP) in southeastern Afghanistan has come under increasing attack by insurgent rocket and mortar fire. Your platoon has just executed a 1 mile dismounted movement from the COP to a small village, located just 2 kilometers from the Afghanistan-Pakistan border, suspected of operating as a cache point for the rockets/mortars. While in the process of executing a cordon and search 30 minutes from BMNT, your platoon comes under attack from local Pakistani border militia that are known AQ/TB sympathizers. The Pakistani militia retreat across the border and after receiving clearance from higher headquarters, your platoon crosses the border to engage the Pakistani militia. However, upon crossing the border, you come under a complex ambush from AQ/TB forces. Your platoon reacts accordingly, but due to the pending sunrise and lack of indirect fire support, your higher HQs orders you to break contact and conduct an exfil back to the COP. AH-64 Apache coverage is now on station, but you order your platoon to expedite its movement due to the pending sunrise and depleted ammunition counts.

Cross the border and pursue/neutralize the Pakistani border militia.

React to complex ambush and destroy AQ/TB forces.

Break contact and move back across the border to a consolidated platoon position.

After cross-leveling ammo, conduct a 1 mile movement back to the COP.

The Workout:
Phase I:
Cross border and pursue Pakistani border militia:

3 Rounds of:
· Run 400 meters (1 modified gym loop- *start outside 2nd floor gym)
· 10 burpees (inside 2nd floor gym)
· Lunges- 5 lunges each leg (inside 2nd floor gym)
· Run towards third floor weight room and take hallway to IOCT track entrance

Phase II: React to complex ambush/ destroy AQ/TB forces/ break contact:

IOCT (backwards)

· Run 2 laps backwards in a clockwise manner (reverse direction of the normal IOCT)
· Descend rope
· Horizontal ladder backwards (use blue block if needed to grab onto bar)
· Climb over wall
· Forward roll
· Mount balance beam and traverse beam walking forwards
· Thru tire normal
· Mount horizontal bars and traverse bars to left or right to track (use cargo net if you cannot mount bars after several attempts)
· From track, descend to shelf and then to ground
· Go over vault normal and thru tires forwards
· Low crawl backwards
(All transitions between obstacles will be a forward run)

Phase III: Conduct 1 mile exfil back to COP:
- 1 mile run (4 modified gym loops- *start/finish outside 2nd floor gym)
- Drop for 5 push-ups at the start of every minute

Overall time will stop once you finish Phase III – “1 mile exfil to COP” (finish outside 2nd floor gym)

Below is a picture of some mockups for new shirts. Post opinions in comments, I will order next week so we can have them here by Sandhurst timeframe.

Click on the image for a bigger view.

Thursday 3/26/09

As many rounds as possible in 20 minutes of:

5 x Pull up
7 x Ring push up
10 x 53lb Kettle bell swing

Post number of rounds complete to comments.

Wednesday 3/25/09


For time.

75 x 75lb Power snatch (Women Rx'd 45lb)

Post time to comments.

Tuesday 3/24/09

For weight.

Shoulder press 5 x 5 x 5
Push press 3 x 3 x 3
Push jerk 1 x 1 x 1

Post loads to comments.

Monday 3/23/09

Still not warm enough to go outside so, 3rd floor gym. I hope you worked out over break.

Eva (-)

For time.

5 rounds of:

800m run (2 x Gym loop)
30 x Kettle bell swings (53lb/35lb)
30 x Pull ups

Post time to comments.

The reason this is an Eva (-) is because as Rx'd this calls for 70lb Kettle bells, which we do not have, yet. It's okay this one sucks plenty with 53lbs. Welcome back.

Friday 3/20/09


As many rounds as possible in 20 minutes of:

5 x Pull up
10 x Push up
15 x Squat



As many rounds as possible in 20 minutes of:

5 x Hand stand push ups
10 x Pistols (1 legged squats, alternate legs after each rep)
15 x Pull ups

Post workout selected and number of rounds complete to comments.

Thursday 3/19/09

For time.

Run 5k

Post time to comments.

Wednesday 3/18/09

For time.

15 x Hand stand push up
1 x Knees to elbows
13 x Hand stand push up
3 x Knees to elbows
11 x Hand stand push up
5 x Knees to elbows
9 x Hand stand push up
7 x Knees to elbows
7 x Hand stand push up
9 x Knees to elbows
5 x Hand stand push up
11 x Knees to elbows
3 x Hand stand push up
13 x Knees to elbows
1 x Hand stand push up
15 x Knees to elbows.

Post time to comments.

Main site workout today is Split Jerk 1 x 1 x 1 x 1 x 1 x 1 x 1.

Tuesday 3/17/09

For time.

150m run
40 x Burpee
300m run
30 x Burpee
450 m run
20 x Burpee
600 m run
10 x Burpee

Post time to comments.

I would offer up the main site workout today as an alternate, but I do not think anyone would be interested. Check it out here

Monday 3/16/09

We will meet for all the workouts this week at 0815 since the gym does not open until later during spring break. For this one, let's meet at the River Courts, I'll mark out a 1 mile course.


For time.

1 mile run
100 x Pull up
200 x Push up
300 x Squat
1 mile run

Post time to comments.

Saturday 3/14/09 - Sunday 3/15/09

Rest Days

Have a good spring break. Make sure you work out or you will feel it when you get back. Chris and Dan programmed some austere workouts for this week so you can do them with minimal equipment. If you have a gym, I will post the main site workout as well and you choose which one you want to do.

Friday 3/13/09


For time.

150 x Wall ball shots (20lb men/12lb women)

Post time to comments.

Compare to 12/03/08

CrossFit Thursday 3/12/09

Meet in Hayes Gym for a little pre-Spring Break gut busting.

As many rounds as possible in 25 minutes of:

5 x Hand stand push ups (sub=30 second static hand stand)
10 x Pull ups
15 x Sit ups
1 x 20 foot rope climb (highest red mark)
1 x Modified gym loop (Hayes gym to 4th floor, run to opposite stairs back to Hayes gym)

Post number of rounds to comments.

Wednesday 3/11/09


For time.

30 x 135lb Clean and Jerk (Women Rx'd 95lb)

Post time to comments.

Tuesday 3/10/09

The West Point Crippler

For time:

30 x Body weight back squat
4 x Gym loop (400m run)

Post time to comments.

Monday 3/9/09


For time:

21-15-9 reps of:

Thruster (95lb men/65 women)
Pull up

Post time to comments.

For those of you who don't know, this is THE work out that many CrossFitters measure your power capacity by. It is not uncommon to hear one CrossFitter ask another "What is your Fran time?" This could quite possibly be THE benchmark workout of the community. I would argue it should be Linda but we'll find out about that time later on in the month, maybe.

Saturday 3/7/09 - Sunday 3/8/09

Rest Days

For those of you who want a little something extra, Black and Gold CrossFit and MWR have teamed up for a Fight Gone Bad competition on Saturday morning. Come by and see how you do. First round goes at 0900 in Arvin 4th floor gym. There will be some small prizes for the winners both male and female. We will go in the prescribed order too, so you don't have to worry about where you will start because everyone will start at the same station.

The order will be 3 rounds of 1 minute max reps of each of the following:
Wall ball 10 foot target (20lb men/12lb women)
Sumo dead lift high pull (75lb men/45lb women)
Box jump 24"
Push press (75lb men/45lb women)
Row for calories

Total reps of all three rounds is the score. Come by and give it a shot...otherwise, see you Monday.

CrossFit Friday 3/6/09

Here was what we did this morning. I did not post last night at the usual time in an deliberate effort to keep some of you guessing. The method used this morning was new to most of us and can be a really good way to put some perspective on your PT if you want to do this with your units. We didn't think of the idea, we got that from Brass Ring Fitness (, but we like it and so we used it. For those of you that weren't there this you go.

UH-60 Blackhawk helicopter has gone down in the mountains of central Afghanistan. The Blackhawk was flying a resupply mission intending to drop food and ammunition at a COP in the area when it crashed in an attempt to avoid RPG and other insurgent anti-aircraft fire. Radio contact has been made with the pilot and the entire crew is alive but severely injured. If they are not extracted within the next 24 hours, they will inevitably be found and captured by the insurgents whose actions caused the crash.

Scale the mountain and locate the downed UH-60. Extract all wounded Americans and engage any enemy you encounter. Move to OBJ HAYES for exfil.

Ruck In – 5 Stairway ascents
Ascend the cliff – 5 rope climbs
Approach the OBJ – 4x(25 lunge steps/25 squats)
Attack the OBJ – 4x(25 burpees/1 suicide)
Load the wounded – 100 thrusters (45#)
Descend the cliff – 5 rope climbs
Ruck out – 5 stairway ascents

Thursday 3/5/09

For time.

4 rounds of:

5 x Hand stand push ups
10 x Kettle bell swings (53lb men/35lb women)
15 x Squat
Gym loop (400m run)

Post time to comments.

Wednesday 3/4/09

CrossFit Total

1 rep max of:

Strict shoulder press
Back squat
Dead lift

Post total weight to comments.

We will hold a CrossFit Fundamental Movements class tonight at 1930 in Arvin. This is a great chance for those of you who are wanting a little additional coaching, do not come in the morning and have some questions, or would just like some more instruction on FUNCTIONAL movements. Send a note to Chris Villarreal or me if you want more information.

Tuesday 3/3/09


For time.

5 rounds of:

Gym loop (400m run)
30 x Box jump (24" box for men/18" box for women)
30 x Wall ball (20lb/12lb)

Post time to comments

Monday 3/2/09

For weight.

Squat clean

1 x 1 x 1 x 1 x 1 x 1 x 1

Post load to comments.

Really work on form here. For some of you, this weight will be lower than what you can power clean right now, but by working on this you will eventually be able to do more weight with a squat clean than a power clean. Remember, work your weaknesses.