MONDAY (31 JAN 2016)



Warm-upRow 500
Or
Run 400m
-20 Lunges (F & B)
-20 Air Squats
-5 Inch Worms
Location62 Room
Strength / SkillPush-ups
Location62 Room
BeginnerWork on Handstand Push-ups
ProficientHandstand push-ups
x5 reps
30 sec rest
Go until unable to complete 5 streight, or 10 minutes is up.
CompetitorHandstand push-ups
x5 reps
30 sec rest
Go until unable to complete 5 streight, or 10 minutes is up.
OR
Hand Stand Walk
WOD Location62' Room
EquipmentIn Room
Beginner
Level 1
In 2 Person Teams
20 MIN
One Person Rows 500m
The other partner
conpletes and many rounds as possible of 10 Pushups & 10 Sit-ups.
Proficient
Level 2
Competitor
Level 3

Substitutions / Notes
Can do elevated push-ups if not abel to do HSPU
Reduce rowing distance if necessary.


If working on your own:  Row 500m for time.  Then in the same amount of time complete as many rounds as possible of 10 Push-ups & 10 Sit-ups.  Continue to repeat this process for a total of 20 minutes.  Record total number of rounds and reps per round.

FRIDAY (29 JAN 2016)

Warm-up Run Stair Loop
Or
Run 3 laps in Hayes
-20 Lunges (F & B)
-20 Air Squats
-5 Inch Worms
-Hip Stretching
Lat stretching w/bar
Location 3rd Floor WR
Strength / Skill Front Suat
Location 3rd Floor Weight Room
Beginner Establish 5 RM front squat
Start with bar or no more than (95/65)
Proficient Front Squat
x5 @ 50%
x5 @ 60%
x5 @ 70%
x3 @ 80%
x3 @ 85%
Competitor Front Squat
x5 @ 50%
x5 @ 60%
x5 @ 70%
x3 @ 80%
x3 @ 85%
WOD Location 3rd Floor Weight Room
Equipment In Room
Beginner
Level 1
10 Rounds
10 x Deadlift (135/95)
10 x Push-ups
Proficient
Level 2
10 Rounds
10 x Deadlift (185/115)
15 x Push-ups
Competitor
Level 3
10 Rounds
10 x Deadlift (185/135)
10 x Lateral Bar Burpees
Substatutions / Notes Scale Weight on DL as needed.
Form more important than time.
Reduce reps if have to break up more then 2-3 times
 
 

THURSDAY (28 JAN 2016)


Warm-up Run 1 laps in Hayes
-1 lap backwards & Skipping
-20 Lunges (F & B)
-20 Air Squats
-10 Burpees
-Hip Stretching
-PVP DL Practice
Location Hayes
Strength / Skill Pulling
Location Hayes Gym
Beginner 5 x 20' rope climb, 1 min rest between
Proficient 5 min AMRAP
20' rope climbs
or
5 x legless rope climbs w/ 1 min rest
lock on way down
Competitor 5 x legless rope climb w/1 min rest.  Start from seated position.
lock on way down
WOD Location 62' Room
Equipment In Room
Beginner
Level 1
All levels same, scale or adjust as needed:

4 Min AMRAP
12 x Toes 2 Bar
12 x HR Push-ups
12 x Air Squats
THEN 4 MIN REST
4 Min AMRAP
12 x Burpees
12 x DB Snatch (75/45)
12 x Sit-ups
THEN 4 MIN REST
4 Min AMRAP
12 x Pull-ups
12 xKBS (53/35)
12 x Box Jump (24/20)
Proficient
Level 2
Competitor
Level 3
Substatutions / Notes Beginners should cut reps in half
DB Snatch is 6 each hand
Scale DB Snatch weight as needed
Scale KBS weight as needed
Box jump height might not be exact.  

WEDNESDAY (27 JAN 2016)


Warm-up Run Stair Loop
Or
Run 3 laps in Hayes
-20 Lunges (F & B)
-20 Air Squats
-5 Inch Worms
-10 Burpees
-Hip Stretching
-PVP DL Practice
Location Outside 3rd Floor WR
Strength / Skill Dealift / Press
Location 3rd Floor Gym
Beginner Establish 5 RM for Dead Lift

THEN

3x5 Strict Press 
Proficient Deadlift
x5 @ 60%
x5 @ 70%
x5 @ 80%
THEN
Strict Press
x5 @ 60%
x5 @ 70%
x5 @ 80%
Competitor Deadlift
x5 @ 65%
x5 @ 75%
x5 @ 85%
THEN
Strict Press
x5 @ 65%
x5 @ 75%
x5 @ 85%
WOD Location 3rd Floor Weight Room
Equipment In Room
Beginner
Level 1
30 x Clean & Jerk
(115/75)
Proficient
Level 2
30 x Clean & Jerk
(135/95)
Competitor
Level 3
30 x Clean & Jerk
(135/95)
or
(155/115)
Substatutions / Notes 30 Clean Then 30 Push Press from rack if C&J not ready
 
 
 

TUESDAY (26 JAN 2016)


Warm-up Run Stair Loop
Or
Run 3 laps in Hayes
-20 Lunges (F & B)
-20 Air Squats
-5 Inch Worms
-Hip Stretching
-PVP Pie Arm & Shouler Stretching
Location Outside 3rd Floor WR
Strength / Skill Snatch / OHS
Location 3rd Floor GYM
Beginner Work on Over Head Squat, first with PVC Pipe, then with bar.  Add weight as comfortable and only with proper form.
Proficient Work on Power Snatch.  If can easily do more than 135/95, then work on squat snatch.
Competitor Build to a 1RM Snatch Balance.  Once hit, back off and work on snatch from knee and mid thigh.  Start at 60%, 1 rep each positon, increase by 5-10%, as time allows.
WOD Location 62' Room
Equipment In Room
Beginner
Level 1
12 MIN AMRAP
7 x Pull-ups
14 x Goblet Squat         (25/10 plates)
21 x Push-ups
Proficient
Level 2
12 MIN AMRAP
7 x Pull-ups
14 x Goblet Squat (45/25)
21 x HR Push-ups
Competitor
Level 3
12 MIN AMRAP
21 x C2B Pull-ups
14 x Goblet Squat (75/45)
7 x HS Push-ups

Substitutions / Notes Scale goblet to air squats if needed
Use bands or jumping pullups if needed

 
 

MONDAY (25 JAN 2016)

Black & Gold is back!

After a long hiatus the functional fitness club, CrossFit Black & Gold, is back.  We are still working on getting quality coaches to commit to teaching classes, but want to start getting basic programing out for those interested.

Short Term goals:

We hope to have hours to meet out later this week.

We are looking to introduce functional fitness to the Corps of Cadets, as well as interested staff and faculty.  We also want to gather and vet interested coaches, and put together an experienced team to compete in local CrossFit / Functional Fitness competitions.

If interested please contact:
CPT Ouimet:  nicolas.ouimet@usma.edu
or
CPT Bedard:  alex.bedard@usma.edu

More information to follow in the coming week:


Programing:


DATE 25-Jan-16
DAY MONDAY
Warm-up Jog lap down one set of stairs and up another.
-20 lunges in hallway
-20 backwards lunges
-20 Air Squats
-10 Burpees
2 min stretching
Location Outside 3rd Floor WR
Strength / Skill Back Squat & Pull-ups
Location 3rd Floor Gym
Beginner Back Squat
Establish 5xRM
-Start with bar.
-Form more important than weight.

THEN

3 x 5 pull-ups
Proficient Back Squat
x5 @ 65%
x5 @ 75%
x5 @ 80%

THEN

3 x 5-7 Chest to bar
Competitor Back Squat
x5 @ 65%
x5 @ 75%
x3 @ 85%
x 3 @ 90%

THEN

3 x 10-15 Chest to bar
or
3 x Max Bar MUs
WOD Location Base of Stairway to Heaven 
Equipment Jump Rope
Beginner
Level 1
25 x Air Squat
Run Stairs
50 x Single Unders
20 x Burpees
25 x Single Unders
20 x Burpees
50 x Single Unders
Run Stairs
25 x Air Squat
Proficient
Level 2
50 x Air Squat
2 x Run Stairs
100 x Double Unders
25 x Burpees
50 x Double Unders
100 x Double Unders
2 x Stairs
50 x Air Squats
Competitor
Level 3
Do same as Level 2
OR
Half reps for Level 2 and do a 20 minute AMRAP.

If no rope do jump tucks
Sub 2 singles for 1 double
 

FORM and SAFETY are more important than hitting a weight, or getting one more rep.  Ensure you are pushing yourself, but also working out within your capability.  If you are new/er to CrossFit / Functional Fitness, or even experienced, please ensure you are listening to your body when you workout.