CrossFit Friday 5/1/09

Meet at the River Courts next to the Crew Building at 0530.

Buddy Murph

For time.

Run 1 mile
100 x Pull up
200 x Push up
300 x Squat
500m Buddy carry

--On the mile, the buddy team must stay within an arms length.
--You can use any combination you choose to do the pull ups, push ups and squats but you must achieve those totals as a team.
--The buddy carry also can be done in any manner you want and you can switch out as many times as needed to cover the 500m but one member of the team must always be carried.

Post time to comments.

Thursday 4/30/09

For time.

21-18-15-12-9-6-3 reps of:

Pull ups
45lb Overhead squats

Post time to comments.

**Just so everyone is tracking, Chris V. will be presenting his project to the judges tomorrow on Projects Day at 1300 in the new Class of '62 CrossFit Area. Let's show everyone how big the CrossFit community is, how much we appreciate the hard work that Chris did, and how we support each other.**

Wednesday 4/29/09

Meet in Hayes Gym.


As many rounds as possible (AMRAP) in 20 minutes of:

2 x Muscle up
4 x Hand stand push up
8 x Kettle bell swing

Sub for muscle up is 4 pull ups and 4 regular dips
Sub for hand stand push up is 20 second hand stand per push up
Scale Kettle bell swing as needed as Rx'd is 70lb

Post number of rounds to comments.

Tuesday 4/28/09

Meet in 3rd floor weight room, this will probably be our last day in our old home.

For weight.


5 x 3 x 3 x 2 x 2 x 2 x 1 x 1 x 1


Weighted pull up

3 x 3 x 3 x 3 x 3

Post load to comments.

Monday 4/27/09

Split Helen

For time.

3 rounds of:

Start in '62 CrossFit Room
21 Kettle bell swings
Run to 3rd floor weight room
12 Pull ups
Run back to '62 CrossFit Room

Post time to comments.

Congrats to all of the new Level 1 Certified guys this weekend. It was a great event. I look forward to seeing more coaches with us in the morning. Keep and eye on the main site for pics and video.

Saturday 4/25/09 - Sunday 4/26/09

Rest Days.

Enjoy the great weather. For those of you going to the cert, learn something and get ready to use your new knowledge. Be watching the main site, I expect to see some film there pretty soon on Black and Gold CF.

CrossFit Friday 4/24/09

Meet at the River Courts

For time.

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

Pull ups
Push ups

Run 50m gasser between each set.

After each exercise take two steps forward and begin the next exercise. For example,

10 pull ups, drop, move off of the gravel
10 Pushups, stand up take two big steps forward
10 Squats, move two steps forward
10 Burpees run the gasser (down and back 50m)

9 Pull ups, drop move off the gravel
9 pushups etc…

Start your watch when you mount the pull up bar and stop it at the completion of your last gasser.

Post time to comments.

Thursday 4/23/09

For time.

Four rounds of:

Run 800m
Rest exactly two minutes between rounds

This is a continuously running clock. You can rest longer than 2 minutes if you want but it counts against your time. Do not rest shorter than 2 minutes.

**Correction** We will meet at the usual location, 3rd floor weight room, and conduct regular warm up. We will run the Hayes track for the 800m. 6 laps is approximately 800m. See you in the morning.

Post time to comments.

Phenominal article about running shoes vs. barefoot running. Click here.

Wedneday 4/22/09

For time.

21-15-9 reps of:

Double unders
45lb Thrusters
Ring Dips
45lb Squat Cleans
95lb Dead lifts

Post time to comments.

If you have a jump rope bring it with you. For those of you on a condensed schedule, find the time to get your workout in if it is not in the morning.

Tuesday 4/21/09

For weight.


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

Post load to comments.

Click here for proper snatch demo

Monday 4/20/09

The Bear

For weight.

Minimum 5 rounds of, 7 x the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Weight can only hit the floor at the beginning of the power clean. The only authorized rest positions are in the hang, racked in front squat/clean position, or on the back. If the you put the weight down, even to re-grip, the set does not count.

Increase load each round.

Post weight of each round to comments.

Compare to 1/20/09

Saturday 4/18/09 - Sunday 4/19/09

Rest Days.

Come out, watch the Sandhurst Competition at Camp Buckner. Buy your Black and Gold CrossFit Shirt next to the Commandant's Challenge and compete for a free shirt at our special Sandhurst WOD.

CrossFit Friday 4/17/09

Operation OVERLORD

1. The object of operation ‘OVERLORD’ is to secure a lodgment area in the Continent from which further offensive operations can be developed. The lodgment area must contain sufficient port facilities to maintain a force of some twenty-six to thirty divisions, and enable that force to be augmented by follow-up shipments from the UNITED STATES and elsewhere of additional divisions and supporting units at the rate of three to five divisions per month.
2. The operation will be carried out in two phases:-
Phase I: The effecting of an assault landing on the NORMANDY beaches between the limits of QUIENNEVILLE in the WEST and CABOURG-LES-BAINS in the EAST, to be followed by the early capture and development of airfield sites and the capture of the port of CHERBOURG.
Phase II: The enlargement of the area captured in Phase I so as to secure the whole of the CHERBOURG, LOIRE and BRITTANY group of ports.

Execution (Workout):
Phase I:
Objective 1: Capture the NORMAN beaches
- Drop-Run-Drop 10x lengths of basketball court (lie prone behind baseline, get up, run to far baseline, drop, repeat 9 more times)
Objective 2: Move inland (SOUTH) and secure causeways
- Run 2x modified gym-loops (out 2nd floor gym, up stairway to heaven to 4th floor, run hallway to far stairs back down to 2nd floor. On second loop enter Hayes gym where you start the IOCT)
Objective 3: Navigate the BOCAGE patchwork to remove GERMAN emplacements
- Run 1x IOCT
Objective 4: Link up with 101st ABN DIV troopers in CARENTAN
- Burpee Broad Jumps the length of 3rd floor N->S hallway *(upon completion, run to 4th floor hallway for the fireman’s carry and buddy squats)

Phase II:
Objective 1: Consolidate wounded in friendly controlled areas
- Fireman’s carry 4th floor N->S hallway + 10x Buddy Squats (Switch) *(upon completion, run from 4th floor down to southern 3rd floor track entrance)
Objective 2: Capture the town of SAINT LO’
- Run 1x IOCT backwards

-Entire workout will be run with a buddy, staying within an arms length of him/her at all times.
-If there is a wait time on any IOCT event, the team does burpees until it’s their turn.
-Lost? Don’t worry, a detailed concept brief will be given in the morning…

Thursday 4/16/09


Five rounds for max reps of:

Body weight bench press

Rest as needed between rounds.

Post total reps to comments.

The rest period on this is as needed. That does not do 1 set, come back a few hours later and do another set etc... You should be done with this in about 20 minutes.

Wednesday 4/15/09

Originally, we had another hero workout planned for today but decided to do this new one instead. As with any of these, do not forget why we have hero WODs and remember to give your all on the workout as they gave their all for us.


For time.

Five rounds of:

12 x 155lb Deadlift
9 x 155lb Hang power clean
6 x 155lb Push jerk

Scale this workout as needed to complete it inside of 20 minutes.

This workout is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Post time to comments.

Tuesday 4/14/09

For Weight.

Overhead Squat

5 x 3 x 3 x 2 x 2 x 2 x 1 x 1 x 1

Post load to comments.

Again, this is one of those workouts where you should really focus on your form. Do not go so slow that you lose any kind of intensity but really concentrate on good mid line stabilization, keeping your head and chest up, feet angled slightly out, knees over your toes, and crease of your hips below the bend in your knees.

For those of you Ranger wannabes check out Monday's post on the CrossFit Endurance Website about a new Ranger who used CF and CFE to get physically and mentally prepared.

Monday 4/13/09

For time.

3 rounds of:

1 x Gym loop
10 x Pull ups
15 x Box jumps

Post time to comments.

CrossFit Friday 4/10/09

Sorry for the late post... Saint Barbara's Day went really late. See you all in the morning.

For time.

Partner work. Buddy teams work together to hit totals. Only one partner will be doing the exercise at any given time.

100 x Pull ups
150 x Push ups
200 x Sit ups
8 x Rope climbs
80 x Burpees
50 x Squats
30 x Handstand push ups
8 x Track loops

Post team time to comments.

Thursday 4/9/09

For time.

4 rounds of:

7 x Ring dips
7 x 225lb Dead lift (scale as needed)
7 x 135lb Power clean (scale as needed)
7 x Knees to elbows

Post time to comments.

Wednesday 4/8/09

Back Squat

3 x 3 x 3 x 3 x 3

Post load to comments.

Warm up with a goat. Really focus on form with this one. Make sure you are going deep enough and keep you head and chest up. Here is a good discussion on the use of a box to work on your back squat form.

Tuesday 4/7/09

95lb Suck

For time.

21-18-15-12-9 reps of:

95lb Dead lift
95lb Hang power clean
95lb Front squat
95lb Push jerk

Post time to comments.

For this workout you will do it Fran 21 Dead lifts, 21 HPC, 21 Front Squats, 21 PJ, 18 DL etc...

Monday 4/6/09

For time.

5 rounds of:

Run 200m
15 x 3/4 Body weight push jerk

Post time to commments.

Include one of your goats in your warm up today.

Saturday 4/3/09 - Sunday 4/4/09

Rest Days.

Take the time this weekend to rest your legs. Think about what are your "goats" and post them here. We'll take those into account in some of the upcoming programming.

Goats=Things you are not good at. For example, mine are double unders and back squats.

CrossFit Friday 4/3/09

Meet in 2nd floor gym.

Bottom to Bottom Tabata Squats

Perform squats for 8 rounds of 20 seconds of work followed by 10 seconds of rest.
(Total time of 4 minutes)
Rest position is in the bottom of the squat.
Score is lowest number of reps completed on any given round.


For time.

4 rounds of:

5 x Hand stand push ups (sub = 1 minute total static hand stand)
15 x Burpee
25 x Push up
35 x Squat
Gym loop (2nd to 4th floor loop)

Post Tabata score and time to comments.

Thursday 4/2/09

As many rounds as possible in 10 minutes of:

15 x Body weight dead lift
9 x Pull up
21 x 35lb Dumbbell push press

Post number of rounds to comments.

On this workout, do not get too wrapped up in the body weight deadlift. I see guys everytime sitting around trying to do the monkey math of figuring out how many 5/2.5 lb plates they need to put on the bar to get close to their body weight. We will set up a few bars and roll with what ever is closest, I recommend setting up a 155lb, 185lb, and 205lb bar. The goal on this is to maintain the intensity for 10 full minutes. At no time should you be looking at the weight. If the weight you pick has you doing reps of 1 and 2 at a time then you are going too heavy. Scale down and work something lighter. Same goes for the dumb bells, if the 35s are being used grab the 30s or 40s. Get away from pushing the prescribed weight and get into pushing yourself to the prescribed outcome. When you get done with this, you should not have any juice left in your tank. Arvin lung should ensue shortly. See you in the morning. 3, 2, 1...go!