Monday, 14 October 2013

Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. This week we will start tracking attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.

On-Ramp Update: We have about 20 people signed up for the next On-Ramp program, so we are working to get the next session scheduled.  Please be patient as we try to find the next best time that does not conflict with the academy schedule, MIAD tryouts, etc.  If you are interested and you have not signed up yet, please email us at blackandgoldcrossfit@gmail.com, so we can keep you posted once the details are confirmed.

Regular Class: We will meet in the '62 Room of Arvin at 0530 - BRING A TOWEL!  This workout is open to EVERYONE!

Warm-Up:  Run 1 lap around the 1st floor hallway loop, and then do 2-3 rounds of:
3 Hand-Stand Push-Ups
4 Pistols (per leg) - hold onto a machine or pole if needed if you don't have the balance to do it on your own yet
5 Knees to Elbows

WOD: "FIGHT GONE BAD WANNA-BE":
1st station: Wall Ball Squats (20#/14#)
2nd station: Pull-Ups
3rd station: Box Jumps (24"/20")
4th station: Push-Ups (CrossFit standard - chest and thighs touch the ground at the bottom of every rep)
5th station: Row (score is # of calories burned, so ensure calories are displayed on the screen)

* A Fight Gone Bad style-WOD is 3 Rounds of 1 minute at each station with 1 minute rest at the end of each round.  Keep a running count of your # reps for each round.  Each round you want to try to beat your previous score.  Add up your score from all 3 rounds and post to the comment section of the blog.

*The clock is continuous, so get to the next station as quickly as possible.  It will take approx. 15 seconds to get to the rowers and get your feet set, so an instructor will be there to start the 1 minute row clock, but then you will only get 45 seconds rest before starting the next round.