Black and Gold CrossFit--Forging the Warrior Athlete

Friday, 10 February

2012-02-09T18:00:00.003-05:00

Today's WOD is a bit different, so read carefully so we can minimize confusion. It is a bit of a skill work day and a gymnastics day. The intent is to build the capacity to support your own body weight in various positions. Although there is not a time component for this WOD, you should minimize time between exercises and rounds.

Five rounds NOT for time of - NOTE DIFFERENT LEVELS FOR DIFFERENT ABILITY:

Beginners (B) - Do the hold positions for 30 seconds, and no requirement to do follow-on max reps - work on building the capacity
Intermediate (I) - Hold positions for 15 seconds, then do max reps
Advanced (A) - Hold positions for 30 seconds, then do max reps

30/15 second handstand hold (A, I), then

Max rep strict HSPU without coming off wall from handstand hold (A & I ONLY)

30/15 second static deadhang pullup position hold (down position) (A, I), then

Max rep deadhang pullups without coming off bar from hold (A & I ONLY)

30/15 second hold at ring dip lockout (A, I)

Max rep ring dips without coming off rings from lockout hold

(A & I ONLY)

Post hold time and number of max reps per event to comments.

Thursday, 9 February

2012-02-08T18:00:00.003-05:00

Today's WOD is a hero WOD from the mainsite a few days back (February 4, 2012)

"Rahoi"

Complete as many rounds as possible in 12 minutes of:

12 x Box Jump, (24/20)

6 x Thruster, (95/65)

6 x bar facing burpees

NOTE: Scale weight as needed.
NOTE2: Depending on the size of the crowd in the morning, we may need to do 2 iterations. Please help grab all available blocks to build the box jumps when you arrive!!!

Post rounds complete to comments.

Wednesday, 8 February

2012-02-07T18:00:00.002-05:00

For time:

Bike 1 mile
then
5 rounds for time:
8 x Deadlift (load = body weight)
8 x Pull-ups
then
Run Super Gym Loop (basement to very top of Stairway to Heaven, run width and length of top floor, and down the stairs, back to '62 Room)

NOTE: Scale load as needed.

Post time to comments.

Tuesday, 7 February

2012-02-06T18:00:00.001-05:00

For today's WOD we will warm up in the '62 room and then move upstairs to the basketball courts to knock it out.

AMRAP 5:
20 x double-unders (or 1:3 single-unders or 1:1 tuck jumps)
10 x push-ups

REST 5 MINUTES, then

AMRAP 5:
20 x push-ups
10 x double-unders

Post rounds complete for each AMRAP to comments.

Monday, 6 February

2012-02-05T18:00:00.001-05:00

I hope everyone enjoys the Super Bowl...but regardless if you team wins or loses, you need to get up and join the morning crew!

5-5-3-3-2-2-1 reps of:
Front Squat

NOTE: There is no time component to this WOD, so take your time and focus on form.

Post loads to comments.

Saturday & Sunday, 4 - 5 February

2012-02-03T18:00:00.002-05:00

Rest and recover from another great week! Enjoy your weekend and see you Monday, bright and early!

Congrats to the Firsties on selecting their posts! One step closer to graduation!

Check out CPT Tracy Morel at CrossFit Jangyali in Afghanistan. She is prouding rocking a B&G shirt while down range. Thanks for your service Tracy, stay safe and keep up the fire!!! We are glad you are able to do CrossFit while deployed! Check out their Facebook page for more pix.

Friday, 3 February

2012-02-02T18:00:00.008-05:00

CONGRATS TO THE FIRSTIES FOR GETTING THEIR POSTS!!! I hope everyone got what they wanted! Now come on down and work off those beers with a WOD!!

This morning we will meet at Gillis Field House at 0530 to warm up and then get after it.

Today's WOD is a partner relay WOD. For your pair, max distance (in laps and partial laps) your terrible twosome can cover in 21 minutes.

A few rules:
1) Only 1 person can be running at one time.
2) You and your partner get to choose the distance you want to run each leg. While Person A is running, Person B is resting (refer to Rule #1) and vice versa upon tagging out.
3) Your partner must 'tag out' with you, meaning that you and your partner have to be in the same place when the switch happens (you cannot look across the track and go once you partner gets to a certain spot).
4) If you happen to be the odd person out or have to do the WOD alone, then simply run and then rest in equal amounts (i.e. if you run 400 meters in 1:30, then rest 1:30 before running your next leg).

Post partner's name and distance covered to comments. Also, for our firsties, post your post selection!!!

Thursday, 2 February

2012-02-01T18:00:00.004-05:00

On FRIDAY our WOD will be at Gillis Field House at 0530 in the morning. Gillis is currently open Mon, Wed, and Fri from 0530 - 0730. We will use the track on Friday, so plan ahead.

For today's WOD, find a medicine ball that you love and don't put it down! Once you start the WOD, if you put your medicine ball down or drop it, the you owe a push-up penalty of 15 hand-release push-ups on the spot before you can pick it back up and continue on.

21-15-9
Wall ball shots
Weighted pull-ups (with med ball between legs)
Lunges with medicine ball overhead
Sit-ups with medicine ball on chest

NOTE: Scale as needed, especially for the pull-ups. This will be a tough one to make it through as rx'd.

Post time and number of penalties you had to comments.

Wednesday, 1 February

2012-01-31T18:00:00.002-05:00

On FRIDAY our WOD will be at Gillis Field House at 0530 in the morning. Gillis is currently open Mon, Wed, and Fri from 0530 - 0730. We will use the track on Friday, so plan ahead.

Today's WOD will be an individual effort, but done in teams of 4 in order to save space and resources.

Teams of 4

4 Rounds with 1 minute per exercise w/ 30 secs rest in between

Wall climbs

Push-press (75/45)

Burpee Box Jumps

20 meter sprints

NOTE: After 1 minute of the exercise, you will rest 30 seconds while recording your individual score and rotating to the next exercise. It does not matter what exercise you start with, but you should maintain a consistent rotation so that others in your group are not confused

Tuesday, 31 January

2012-01-30T18:00:00.001-05:00

5 rounds for time

10 x squat cleans (95/65)
Run Stairway to Heaven

Post time to comments.

Monday, 30 January

2012-01-29T18:00:00.004-05:00

Let's meet in the '62 room to warm up and then we will head to Hayes Gym for a two part WOD.

Part I - AMRAP 2 - Handstand push-ups - check out this awesome video with HSPU progressions and technique - http://www.youtube.com/watch?v=RAO7OG077Ac&feature=related

Then

Part II - AMRAP 15 - Rope climb (15 feet) - compare to 29 AUG 2011

NOTE 1: If you are an advanced rope climber, then start from the seated position.
NOTE 2: If you don't have a rope to climb, do as many towel pull-ups as possible and post total number to comments.

Post total number HSPUs and rope climb ascents to comments.

Saturday - Sunday, 28 - 29 January

2012-01-27T22:28:00.001-05:00

Rest days. Enjoy your weekend and get ready to get after it on Monday!

Friday, 27 January

2012-01-26T18:00:00.001-05:00

7-7-5-5-3-3

Overhead squats

NOTE: There is no time component to this WOD. Focus on technique.

Post loads to comments.

Thursday, 26 January

2012-01-25T18:00:00.004-05:00

Morning crew, we will warm-up and brief the WOD in the '62 room and then we will find a spot in Hayes to do the WOD in place with more room.

50-40-30-20-10 reps of:

Push-ups

Double-unders

Sit-ups
Post time to comments.

Wednesday, 25 January

2012-01-24T18:00:00.002-05:00

Partner up for this WOD.

AMRAP 20

Person A: Run 1 x super gym loop (600 meters)
Person B: 15 x knees to elbows & 10 x ground to overhead (115/75)*
Once Person A returns, switch roles

NOTE: The partner who finishes first gets to rest until the other finishes.
NOTE2: the super gym loop goes from the basement to the top floor with the same running route
NOTE3: *if you looked at the post already, I mistakeningly had thrusters instead of GTO. Sorry for the confusion - edit made at 10:13pm

Post partner's name and number of rounds complete to comments.

Tuesday, 24 January

2012-01-23T18:00:00.000-05:00

5 Rounds for Time

5 x Ring pull-ups
12 x Wallball shots (20/14)

Post time to comments.

Monday, 23 January

2012-01-22T18:00:00.001-05:00

Run, Ride, and Rope

Run max distance in 5 minutes on the treadmill

Rest 5 minutes

Ride max distance in 5 minutes on stationary bike

Rest 5 minutes

Max reps of double-unders (or single unders or tuck jumps) in 5 minutes

Post distances and number of double-unders to comments.

Saturday - Sunday, 21 - 22 January

2012-01-20T17:34:00.000-05:00

Rest days - enjoy your weekend and the snow!

There is going to be a CrossFit throwdown in Albany, NY on 11 FEB for anyone interested. I know a few folks from B&G might be entering. Cost is $50 and I'm sure we can carpool if anyone is interested. For the cadets, you will have to use a pass since it's outside the limits of OPPs. If you REALLY want to go in order to compete, but don't have a pass, let me know. I can probably work something out with your TAC.
Check it out: http://www.albanycrossfit.com/upcoming-events/2011/11/upstate-new-york-throwdown.html

Friday, January 20

2012-01-19T18:00:00.002-05:00

After a tough week, it's time to focus on some skill work.

This morning work on muscle-ups and handstand push-ups. Work muscle-up progressions and spend some time with HSPUs. Also, work on GHD sit-ups.

Post activities to comments. If you get your first muscle-up, let everyone know!

Thursday, January 19

2012-01-18T18:00:00.004-05:00

In the morning, I may not make it in (sick as a dog right now), so if I don't, MAJ Radik will be running the show. Sorry if I can't make it in, you all fire me up!!

WOD

Run 1 mile

then rest for 3 minutes

AMRAP 4
4 x front squat (95/65)
4 x sumo deadlift high-pull (95/65)

NOTE: For the run you have options - either run outside from Arvin to Koszcuiko's Monument and back (wear your reflective belt!), run on the treadmill, run 4 x gym loops, or run 11.7 laps on the Hayes Track.
NOTE2: Scale weight as needed - your legs will be tired!

Post time for run and number of rounds complete to comments.

Wednesday, 18 January

2012-01-17T18:00:00.002-05:00

Round robin WOD in groups of 3

This is an individual WOD, but in order to conserve space and equipment, it will be done in a group of 3 folks. Each person in the group will start with a different exercise and rotate through so that at the end of the round, all 3 folks have done all 3 exercises. The group then rests for 1 minute and then repeats the sequence another 3 times. Try to get in a group of people with similar strength so one barbell can be used for the group. If you need to scale, then by all means, scale.

Do AMRAP 1 for each event

4 Rounds for max reps of:
Power clean (95/65)
Double-unders (sub with tuck jumps or single-unders)
Strict pull-ups
Rest 1 minute

NOTE: One minute timer will continously run, so for max score you will need to minimize transition time between events.

Post total number of reps for all events to comments.

Tuesday, 17 January

2012-01-16T18:00:00.000-05:00

"Half and half"

For this WOD, we will break up the rep scheme so that you do half of the work before running up the Stairway to Heaven and half the work at the top, before returning to the start.

Start and finish at the basement level so you will return the FULL stairway each time!

50-40-30-20-10 - Push-ups and Stairway to Heaven (STH) run

Which means: 25 push-ups, then run to top of STH, 25 push-ups at the top, then return to the start. Then 20 push-ups, run STH, 20 push-ups at the top, run down to start, etc. - remember to split the rep scheme so half at the bottom and half at the top of the STH.

NOTE: You can skip steps, do single steps, etc., but do not use the handrail on the way UP!! Skipping steps is okay because at the top you do the same amount of work (vertical distance climbed) regardless of how many steps you do at once!!

Post time to comments.

Monday, 16 January

2012-01-15T18:00:00.001-05:00

I hope everyone is enjoying the long weekend. On Monday morning the '62 room will open at 0900 for those who are around and available. If you are out and about, then do something to break a sweat!

Today we will do the CrossFit Total +

CrossFit Total PLUS:
1 rep max of:
Back squat
Shoulder press
Deadlift
Bench Press*

Please check out the CrossFit Journal article on the rules of the CF Total. It is one that you will want to save for future use.CrossFit Total Article

NOTE: CF Total only includes Back Squat, shoulder press, and deadlift, but for the Plus version, we will also add bench press.
NOTE2: As stated in the CF Total Article above, you will warm-up and work your way to a 1 rep max for each lift.
NOTE3: USE A SPOTTER!!! You should never attempt a 1 rep max on bench press without using a spotter.

Compare to: 4 July 2011 (we didn't do the bench press on 4 July)

Post loads to comments.

Saturday - Sunday, 14 - 15 January

2012-01-13T18:00:00.000-05:00

Rest days.

Get ready for another awesome week!

Friday, 13 January

2012-01-12T18:00:00.001-05:00

We will meet in the '62 room to warm up and then move up to Hayes Gym for the WOD.

4 rounds for time:
Run 800 meters (6 laps on the Hayes Track)
Rest 2 minutes

Compare to 31 JAN 2011

NOTE: Constantly running clock and time stops after the 4th run (don't count final 2 minutes of rest)

Post time to comments.

Thursday, 12 January

2012-01-11T18:00:00.002-05:00

AMRAP 15
5 x deadlift (see load by category below)
7 x knees to elbows
9 x burpees

** Loads vary by deadlifting experience
                 beginner = body weight - 50 lbs.
                  intermediate = bodyweight
                  advanced = bodyweight + 50 lbs.
NOTE: As always, scale weight to your ability level, even if that means you do less than as prescribed above. Don't hurt yourself by doing more than you should.

Post number of rounds complete to comments.

Wednesday, 11 January

2012-01-10T18:00:00.003-05:00

5 Rounds for Time:
12 x Push press (95/65)
12 x Rowers (ab exercise)
24 x Double-unders (3:1 sub single-under for D/U or 1:1 sub with tuck jumps)

Post time to comments.

Tuesday, 10 January

2012-01-09T18:00:00.001-05:00

In anticipation of another big crowd in the '62 room, I had to modify it a bit and turn it into a partner WOD to help conserve resources. It should still be an awesome one!
Partner WOD

2 Rounds for Time & max reps

Person A: Kettlebell swings (53/35) - max # until partner returns

Person B: Run Stairway to Heaven
Switch roles (A = Stairway, B = KBS), then

Person A: Medball cleans (20/14)

Person B: Run Stairway to Heaven
Switch roles (A = Stairway, B = MBC)

NOTE: Each round each person will do KBS, 2 x Stairways, and MBC. In total each person will do 2 x sets of KBS, run 4 x Stairway to Heaven, and 2 x sets of MBC.
Calculate score = Total number of reps completed (both people, both exercises) / total time (convert to seconds) required to complete.

Post partner's name and score to comments.

Monday, 9 January

2012-01-08T18:00:00.002-05:00

Welcome back to the Academic Year! Hopefully everyone is rested and ready to battle with the Dean once again! Start the semester off right by making a commitment to personal physical development and set that alarm for any early wake-up!

As you look at the semester ahead, try to manage your time wisely so that you can get all your work done in a timely manner AND get to bed at a reasonable time! If you routinely stay up until after midnight, it makes it harder for you to get in the gym at 0530 and over time the lack of sleep will negatively effect your performance in the gym and in the classroom! Both your mind and body need sufficient sleep for optimal performance! Can you get away with sleeping 4 - 6 hours every night? You certainly can, but your academic and physical performance will be measurably less than if you could get 6 - 8 hours of sleep every night. Roommate keep you up late? Drag them to Black and Gold with the early crew and I can guarantee they will be tired enough to go to bed at a reasonable hour!

Okay, enough preaching to the choir! See you all in the morning for the WOD!

As for the photo contest, voting was extremely close, but Erin M. won by ONE VOTE!!!!! Every vote counts in this race! Thanks to all contributors and voters!!!

WOD:

Cindy - AMRAP 20 - compare to 17 JAN 2011

5 x pull-ups

10 x push-ups

15 x air squats (touch and go your butt to a med ball to ensure full range of motion)

NOTE: This is a killer workout and your hands can get punished if you are not careful. Tape your hands, use chalk, wear lifting gloves, etc.

NOTE2: Pull-ups can either be strict or kipping with hands facing anyway you want (towards you, away, or mixed) - start with arms fully extended and get your chin above the bar. Push-ups - touch your chest to the ground and then go to full lock out with arms.

Scaling options - you can use jumping pull-ups or green assistance band if needed to maintain intensity; for push-ups you can drop to your knees;

Post number of rounds complete to comments.

Saturday - Sunday, 7 - 8 January

2012-01-06T18:48:00.002-05:00

Rest days...but remember to VOTE for your favorite picture that was listed on Friday, 6 January.

Send votes to: blackandgoldcrossfit@gmail.com

Winner will be announced on Sunday night and t-shirt hand-off ceremony will be on Monday morning!

Enjoy your last weekend of freedom before academics start on Monday!!!

Friday, 6 January

2012-01-05T18:00:00.020-05:00

Check out the pix from CrossFit over Christmas. Some very entertaining ones! Please vote by sending an email to blackandgoldcrossfit@gmail.com Voting is open between now and Sunday night when the WOD posts at 6 pm. I will tally up votes at that time and the winner will receive their shirt on Monday morning!!

Erin M climbing indoors

Erin M climbing outdoors

Mickey with the Shake Weight

Adam is attacked by his son and niece while doing HSPUs

Santa Sean gives a great gift

Friday WOD:

Warm up - for time: 15 x air squat (unweighted), 15 x front squat w/ 20 lbs. medicine ball, 15 x overhead squat with PVC pipe.

WOD:

5-5-3-3-2-1 reps of

Back squat

NOTE: There is no time component to the WOD, focus on proper form and work with a partner.

Post loads to comments.

Thursday, 5 January

2012-01-04T18:00:00.001-05:00

For today's WOD we will warm-up in the '62 room and then move to Hayes gym for the WOD.

Warm-up: 3 rounds, max time in handstand hold. Rest 1 minute between each attempt.

AMRAP 12:
Rope climb (15')
Run 200 meters (2.5 laps on the track)
Rest 1 minute (rest time starts at end of lap, so rest while walking down stairs and back to ropes for start of next round)

Post number of rounds to comments.

Wednesday, 4 January

2012-01-03T18:00:00.002-05:00

Welcome back everyone! I hope the morning crew can make it to the '62 Room at 0530. I'm not sure what the schedule looks like or when cadet formations will be held, but I'm planning for a 0530 kick-off each day.

Reminder - LAST CHANCE to send in Christmas Leave CrossFit photos. Right now I have a few and I will post them on Thursday night for voting. Winner gets an old school B&G t-shirt! Send pix to: blackandgoldcrossfit@gmail.com

Wednesday WOD:

4 rounds for time:
25 x double-unders (sub 1:3 single-unders)
25 x sit-ups (feet anchored; APFT standard)
25 x wall ball shots (20/14 lbs. @ 10' target)

Post time to comments.

Tuesday, 3 January

2012-01-02T18:00:00.000-05:00

I know a lot of folks are traveling and may not be able to make it in, but do what you can, when you can, where you can!

Tuesday's WOD:

21-15-9 reps of:
Ring push-ups (have rings about 6 inches off the ground, feet on the ground, body rigid)
Deadlifts (load = your body weight - i.e. if you weight 185 lbs. then slap on 2 x 45s and 2 x 25s on the bar)

Post time and load to comments.

Monday, 2 January

2012-01-01T22:43:00.001-05:00

HAPPY NEW YEAR!

Well, the break is coming to an end and I hope everyone is excited to get back after it! Remember the key to success with CrossFit is CONSISTENCY and that means you have to make a commitment to do it EVERY day. Our 5 days on, 2 days off methodology will get you in the best shape of your life, if you trust the process, practice the fundamentals, and join us daily at 0530 in the '62 room! The toughest part is getting started and it typically takes 4 - 6 months to get 'good' at most of the lifts and skills, and many years to become 'great.' Improvements may come quickly for some and slower for others, but in the end, those who stick with it over time will see the best overall gains. If you show up only 2 - 3 times a month, then you are missing out and won't see the benefits that those who are there 4 - 5 times a week.

Okay, enough preaching to the choir - the regulars know the deal and know the benefits!

This week is a bit wacky because most folks won't be back until Tuesday, so Wednesday will likely be the first day with the entire morning crew. I will be in the '62 room on Tuesday morning, assuming it is open early. I'm heading by Arvin tomorrow to scout out the hours for Mon - Wed and I will post tomorrow night.

Monday's WOD -

Run 5km

If you are still at home, measure out the distance with your car, use the new fancy GPS watch you got for Christmas, etc. If you are back at West Point, then run from the Comm's House to Lee Gate and back. If you don't have any way to measure distance, then run for between 20 - 25 minutes at the fastest pace you can maintain!

Post time to comments.

Friday & Saturday - 30 - 31 December

2011-12-30T08:32:00.000-05:00

The break is ALMOST over and it's about time to get back at it in the '62 Room! I've missed working out with the morning crew!

In preparation for the New Year, we are going to set some New Year's Resolutions...but not in the typical "I'm going to go to the gym more" or "I'm going to lose some weight" - those generic resolutions NEVER work! So, in order to have some chance at success, we are going to use a little PL100-action to get things moving in the right direction, and we are going to set SMART goals.

SMART goals are: Specific, Measurable, Action-oriented, Realistic, and Time-based.

As an example:
I will attempt 25 double-unders every morning for a month as part of my warm-up routine.

This hits all the points in that the goal is very specific (25 DUs daily), it is measurable (did you do 25 DUs or not), action-oriented (doing something), realistic (attempting 25 DUs should be realistic, it didn't say "100 unbroken DUs" or anything like that - that might be a bridge too far for most folks, especially daily!), and time-based (daily for a month).

So think about what you want to improve on and set a SMART goal to get there!!!!!

Post SMART goal(s) for 2012 to comments. Remember - keep it REALISTIC and focus on 1 - 3 goals at most!!

Mon - Wed, 26 - 28 DEC

2011-12-26T19:14:00.000-05:00

Keep up the fire with interesting WODs in interesting places! Erin M is rocking it with OHS with bikes, Leigh had the 12 days of Christmas, Sodak and Tex are rocking it at Military Athlete...keep it up!

I still have only received ONE photo...so take a CrossFit inspired photo and send it to blackandgoldcrossfit@gmail.com - I'm hoping to get several awesome pix of folks on vacation!

Take it easy and continue to post your activities!!!

Saturday - Sunday, 24 - 25 December

2011-12-24T07:27:00.000-05:00

Wow - everyone has been doing a great job staying active and posting their stuff - thanks! Sorry for not keeping things current and updated, but traveling like a crazy person, shopping, etc. has gotten me off my game!

Glad to see some legends of B&G checking in - Tex & Sodak - for those who don't know, they are probably the most fit LT's out there - look out platoons, the pain trains are coming when they arrive!!!

I've had one person send in a great Christmas inspired CrossFit picture - it is awesome, but needs some competition - so please don't forget to snap a pic and email it in to blackandgoldcrossfit@gmail.com - the best one gets an old school B&G t-shirt!

Post to comments two things you'd love for Santa to bring you for Christmas - the first should be a skill (like Double Unders, etc.) and the second should be a piece of equipment. I'm not saying that Santa will grant any wishes, but it will be fun to see what's on everyone's wish list!

As for today and tomorrow - find a creative way to work out and have a very Merry Christmas!

Tuesday - Thursday, 20 - 22 DEC

2011-12-20T11:03:00.000-05:00

I'm on the road, sorry I didn't update previously! I will be in and out and not sure if I will have internet access, but make sure you do something active and post to the blog! We all will be checking in on each other to make sure we are doing something!!

Post activities to comments!

Monday, December 19

2011-12-18T22:11:00.000-05:00

I hope everyone's winter leave is off to a good start!

Today's mission - do something to break a sweat and post what you did!

Post activity to comments and don't forget to send a CrossFit themed picture to blackandgoldcrossfit@gmail.com

Saturday - Sunday, 17 - 18 December

2011-12-16T20:59:00.000-05:00

Congrats on making it through TEE week! This week was brutal academically and physically...oh my it was a tough one! Many thanks to all those you came out to break a sweat and get their minds off of academics for a little bit.

I hope everyone has a great Christmas break! Remember to stay active and continue to check the blog!

Take those CrossFit-inspired Christmas photos and email them to: blackandgoldcrossfit@gmail.com

Rest days...use them to scope out places to workout on Monday!

Friday, 16 December

2011-12-15T18:00:00.002-05:00

As TEE Week draws to a close and we prepare to go our separate ways, I wanted to put out a few notes:

1) Don't forget to stay active over the break. Continue to check the blog as I will occassionally post some comments, WODs, etc. I know many folks will be limited on equipment, etc., so in the absence of a prescribed WOD or equipment (ropes, weights, pull-up bars, etc.) the guidance is simple - find a way to work out! Lift heavy objects you find in the garage, use tree branches for pull-up bars, chop a cord of wood, back squat your girlfriend/boyfriend/bro/sis/friend, play sports, go to a high school football stadium and run sprints and stairs, find a playground and do dips, pull-ups, etc. Use your imagination and your love of CrossFit and figure it out!!! Planning and executing a work out in the absence of a fully stocked gym will help you figure out how to lead PT in the Army when there is a no '62 room readily available.

Remember CrossFit is all about executing constantly varied, high intensity, functional movements! This simply means - try something new/break the routine, do it vigorously (for time and/or for weight), and make sure it is a compound movement (uses multiple muscle groups and joints) that replicates something you naturally do (push, pull, lift, throw, jump, run, carry, sit, stand, etc.). Isolated movements like biceps curls in front of the mirror are NOT the answer! That being said, doing ANYTHING (even the dreaded elipitical trainer!) is MUCH better than sitting on the couch eating and watching TV the entire break. Try to break a sweat every day - even if that means going to Zumba with your Aunt.

2) Take a photo doing something CrossFit inspired over the break. Email it to - blackandgoldcrossfit@gmail.com The best picture wins an old school B&G t-shirt!

Now for the final WOD of TEE Week! What an awesome and tough week it has been! Thanks to the morning crew for staying at it and showing up.

For today WOD, bring your jump rope and reflective belt. It will take around 30 minutes, so we need to be ready to kick off right at 0540. Safety first when running outside - watch for cars, potholes, etc.

Run, Rope, & Ride - compare to 1 July 2011

100 x double-unders (sub is 1:1 tuck jumps or 3:1 single-unders)
Run 1 mile (Arvin to Koscuiko's Monument and back)
Ride 5km (3.2 miles) - pick a bike you like, set it at the resistance you desire, and pedal!
Run 1 mile
100 x double-unders

Post time to comments.

Thursday, 15 December

2011-12-14T18:00:00.003-05:00

Reminder - don't forget to take your Christmas inspired CrossFit photo over the break! Send it in and you may win a classic B&G t-shirt!

Check out this video - looks like they need some CrossFit so they can improve on their IOCT skills! I can't believe Justin Weeks didn't bring them to join the morning crew!!
http://www.youtube.com/watch?v=eAMYm8SsuSA&feature=youtu.be

TEE Week WOD #4

AMRAP 5
3 x chest to bar pull-ups
6 x Kettlebell swings (53/35)

Rest 5 minutes then

AMRAP 5
3 x power cleans (135/95)
6 x ring dips

Post number of rounds for each AMRAP to comments.

Wednesday, 14 December

2011-12-13T18:00:00.001-05:00

I hope TEEs are going well - hang in there!

Reminders -
1) CrossFit t-shirts? Let me know.
2) CrossFit Christmas photo contest. Take an awesome photo, email it to me (blackandgoldcrossfit@gmail.com) and best one wins a classic B&G t-shirt.

TEE Week WOD #3

"Wood" (Hero WOD from the main site)

5 Rounds for time of:
Run 400m (Comm's Loop - start in front of Arvin gym)
10 x Burpee box jumps, 24" box
10 x Sumo-deadlit high-pull (95/65)
10 x Thrusters (95/65)
Rest 1 minute after each round (during rest walk to front of Arvin for start of run)

Post time to comments.

Tuesday, 13 December

2011-12-12T18:00:00.000-05:00

How are TEEs going? Hopefully well. Beat the Dean! Come do CrossFit!!!

A few notes:

1) If anyone is interested in buying a Black and Gold CrossFit t-shirt for themselves or their loved ones/friends for Christmas, Hannakah, Kwanza, etc., please shoot me an email at: blackandgoldcrossfit@gmail.com They are $20 each and you can either pick up in the '62 room in the morning or swing by my office in Thayer.

2) Winter CrossFit photo contest - over the break, you have a photo assignment - take an awesome CrossFit picture with a Christmas theme and submit it to me - blackandgoldcrossfit@gmail.com - I will post all the pix, everyone will vote, and the winner will win 1 of 2 remaining vintage Black and Gold t-shirts (old style!).

TEE Week WOD #2

Nancy

5 rounds for time

Run 400 meters (gym loop)

15 x overhead squats (95/65)

Post time to comments.

Monday, 12 December

2011-12-11T18:00:00.000-05:00

During TEE week, we might not have many folks there for the morning crew at 0530, but this is NOT an excuse for skipping the WODs this week. One of the best ways to clean your mind and help you study/test more effectively is to routinely exercise! Drinking excessive amounts of Mountain Dew and pizza will not help you ace your TEEs, but breaking a sweat can definitely help you out!

A few notes:

2) When you take off for Winter Leave, please STAY active! If you let yourself go physically for 3 weeks and then come back in January, it will be that much harder to get back in the swing of things!

3) When you are home, try to look up a local CrossFit affiliate and get in a WOD or two. Not only does it support the CF community, it can also give you some exposure to other CF programs and coaches, and you might learn something new.

Okay...now for TEE Week WOD #1

Body Weight 550 (named because you do a total of 550 reps during the WOD!!)

10 rounds of the following rep scheme:

10 x double-unders (sub = 3:1 for single-unders OR tuck jumps)

9 x air squats

8 x push-ups

7 x box jumps (24 inch/20 inch)

6 x knees to elbows

5 x lunges (Left leg and then right leg = 1 rep)

4 x pull-ups

3 x ring dips

2 x handstand push-ups

1 x muscle-ups!!!! (scale to jumping muscle-ups or 3 x ring pull-ups & 3 x ring dips)

NOTE: Scale number of rounds based on time available and ability.

Post time to complete all 10 rounds!

Saturday - Sunday, 10 - 11 December

2011-12-09T19:09:00.002-05:00

GO ARMY, BEAT NAVY!!!!!!!!!!!!!!!!!!!!!!!

Cheer on the Army team to victory!!!!

Friday, 9 December

2011-12-08T18:00:00.002-05:00

BEAT NAVY!!!! Best of luck to the Army team as they face off with Navy in the CrossFit competition at Potomac CrossFit.

We won't meet in the morning because of the modified schedule, but try to get this one in when you have time.

Shoulder press - 4 - 4 - 4
Push press - 3 - 3 - 3
Push jerk - 2 - 2 - 2

Check out the video which shows the difference between the 3 exercises (it all comes down to the use of the dip and drive): http://www.youtube.com/watch?v=MDE7fgut2Zs&feature=bf_prev&list=PL50CCE21448F6CCF9&lf=results_main

NOTE: The bar starts in the rack.

Post load to comments.

Thursday, 8 December

2011-12-07T18:00:00.002-05:00

This is a bit of a different one...let's meet in the '62 room to warm up and then head up to the basketball courts to get after it.

7 rounds for time:
Standing broad jump to half court, then bear crawl to the other baseline.
Sprint back to start point.
Rest 1 minute

Then as a cash-out -
100 x double-unders and 100 x push-ups for time

NOTE: You can mix and match DUs and PUs in any rep scheme and sequence you'd like.
NOTE2: The cash-out was added this morning after the morning crew begged for more after we finished the WOD.
Post time to comments.

Wednesday, 7 December

2011-12-06T18:00:00.002-05:00

Pearl Harbor Day - never forget the surprise attack that brought the US into WWII. If you have a family member who served in WWII, then post their name and service to comments!

Partner WOD - pair up and let's get after it!

AMRAP 25
Person A - run the entire Stairway to Heaven (run down to the basement, then up all the way to the top!)
Person B - 6 x wall climbs & 8 x deadlifts (225/165)
Once Person A returns, switch roles.

NOTE: The partner who is done first rests until the other finishes. (i.e. Person B rests until Person A returns from the Stairway to Heaven, or vice versa if A returns prior to B finishing the exercises)
NOTE2: The wall climb starts with chest and thighs on the ground with feet against the wall. Use your hands to propel your body back and up until you are in a handstand position - walk hands back out until chest and thighs are on the floor, that's one rep.

Post rounds complete, partner name, and any relatives who served in WWII to comments.

Tuesday, 6 December

2011-12-05T18:00:00.001-05:00

For all the Fran fans out there...this should be right up your alley!

5 Rounds for time:
9 x thrusters (95/65)
9 x pull-ups

NOTE: Scale load as needed in order to maintain intensity!

Post time to comments.

Monday, 5 December

2011-12-04T18:00:00.001-05:00

Beat Navy! Let's start the week off right with a little trot! Strap on your reflective belt and let's do it!

Run 5km

NOTE: Let's meet in the '62 room to warm-up briefly and then we will head out to run at 0540.

NOTE2: The run route starts in front of the Comm's House and then you run to Lee Gate, touch it, and then head back to the Comm's house.

NOTE3: Watch out for traffic! Don't assume drivers see you!

Post time to comments.

Saturday - Sunday, 3 - 4 December

2011-12-02T22:04:00.001-05:00

Rest days! Get ready for another awesome week starting Monday morning.

Friday, 2 December

2011-12-01T18:00:00.002-05:00

First a humorous picture of why T Rex doesn't do CrossFit (and therefore went extinct!)

If you tried out yesterday (nice work Sean!), you can give yourself a bit of a break and do yesterday's WOD (250 sit-ups for time w/ 15 push-ups at each rest), or you can do today's.

AMRAP 5
5 x Weighted pull-ups (20/12)
20 x Double-unders

Rest a few minutes,

then run 1 mile for time.

NOTE: A few options for the run route - outdoors - start at front of Arvin run to Koscuiko's Monument and back, or indoors - 4 x gym loops or treadmill
NOTE2: If running outdoors, be sure to wear your reflective belt and watch out for traffic.

Post number of rounds complete and time for the run.

Thursday, 1 December

2011-11-30T18:00:00.001-05:00

Thursday morning, the CrossFit team is holding try-outs for the competition against Navy. If you are interested in trying out, be in the '62 Room at 0530 and link-up with Mike or Justin.

If you are not trying out, the WOD is:

250 sit-ups (APFT standard - feet anchored)
every time you stop, knock out 15 push-ups

Post time to comments.

Wednesday, 30 November

2011-11-29T18:00:00.001-05:00

3 rounds for max reps of:
1 min x Squat Cleans (95/65)
1 min x Double-unders
1 min x SDHP (95/65)
1 min x Burpees
1 min x Push press (95/65)
1 min x REST

NOTE: This WOD is similar in format to Fight Gone Bad - constantly running clock, so the faster you can transition between exercises, the more reps you will complete.

Post total number of reps to comments.

Tuesday, 29 November

2011-11-28T18:00:00.001-05:00

Erin (Erin M) rocking the Black and Gold t-shirt while practicing rugby!

Erin in the scrum!

Partner WOD - bring a friend!

3 rounds for time:
Person A - run Gym Loop
Person B - Burpee Pull-ups (as many reps as possible while partner is gone)
switch roles

NOTE: In total, each person will run 3 gym loops and complete 3 sets of burpee pull-ups

Total score = total burpee pull-ups complete/time (converted to seconds)

Post partner's name and score to comments.

Monday, 28 November

2011-11-27T18:00:00.014-05:00

A few folks sent in some Turkey Day WOD pix - enjoy!

Patrick knocking out some handstand push-ups!

Patrick doing push-ups...gotta go lower!

Nick (njc) doing pull-ups in Albany

Mickey with the girlfriend back squat!

Nick doing a bull riding WOD!

Adam doing wall balls with a pumpkin.

Josh (JC) at the top of the ski slope after starting at South Dock, pushing a stroller! Beast!

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Deadlift

10-8-6-4-2

NOTE1: There is no time component to this WOD, focus on form.
NOTE2: For an additional challenge for experienced deadlifters, stand on a 25 lbs. bumper plate.

Post loads to comments.

Saturday - Sunday, 26 - 27 November

2011-11-26T20:47:00.000-05:00

Rest days.

Reminder - take a CrossFit themed picture and email it to blackandgoldcrossfit@gmail.com

Right now I have a few awesome ones and waiting on a few more!!!

Friday, 25 November

2011-11-24T19:27:00.000-05:00

I'm still suffering from a turkey hangover...and I can't think of a reasonable WOD to do today. Stomach too full!

So, today you get to do whatever you want, where ever you are at. Break a sweat!

Do something CrossFit related and take a picture and send it to: blackandgoldcrossfit@gmail.com

Enjoy your long weekend.

Go Thanksgiving...Eat Gravy!

Thursday, 24 November

2011-11-23T18:00:00.000-05:00

CrossFit Assignment - over Thanksgiving, take a photo of yourself doing something related to CrossFit. It can be humorous, serious, creative, etc. and email picture(s) to blackandgoldcrossfit@gmaill.com I will upload all pictures and captions (if provided) on Sunday night.

Turkey Day WOD:
Prior to the food feast and football games, get outside and break a sweat! Walk, run, ride, rope, swim, wrestle, play football, basketball, whatever it is, get outside and do SOMETHING that does not involve eating.

Post activity to comments.

Wednesday, 23 November

2011-11-22T18:00:00.003-05:00

CrossFit Assignment - over Thanksgiving, take a photo of yourself doing something related to CrossFit. It can be humorous, serious, creative, etc. and email picture(s) to blackandgoldcrossfit@gmaill.com I will upload all pictures and captions (if provided) on Sunday night.

Because of compressed schedules, etc., there will be no morning crew. Booo! That being said, get in the gym when you can and knock it out before you head out for Turkey Day.

AMRAP 15
9 x bench press (body weight)
11 x GHD sit-ups or regular sit-ups with 20 lbs. medicine ball
Run Stairway to Heaven (sub is run 400 meters and do 10 x box jumps)

Post number of rounds to comments.

Tuesday, 22 November

2011-11-21T18:00:00.002-05:00

Karen

150 x wall ball shots (20/14) at a 10' target

Sounds easy, but it's a tough one!!!

Post time to comments.

Monday, 21 November

2011-11-20T18:00:00.001-05:00

Start off with an AMRAP 3 - STRICT pull-ups

then

3 rounds for max time:
Handstand hold for max time
Overhead squat hold (in the down position w/ a PVC pipe) for max time
Ring dip hold for max time
Rest 1 minute

NOTE: This is a rare WOD in which a greater amount of time is better.
NOTE2: Minimize transition time between events for max intensity.

Post number of pull-ups and total time

Saturday - Sunday, 19 - 20 November

2011-11-18T21:09:00.001-05:00

Rest days!

Enjoy the weekend.

See you Monday!!!

Friday, 18 November

2011-11-17T18:00:00.001-05:00

Strength day!

10 - 5 - 5 - 3 - 2 - 1
Back squat

NOTE: There is no time component to this WOD, focus on form.

Post loads to comments.

Thursday, 17 November

2011-11-16T18:00:00.000-05:00

Let's meet in the '62 room to warm-up and brief the WOD, then we will go to Hayes Gym for the WOD.

AMRAP 12

Cross monkey bars - touch all bars!

Rope climb ('15)

200 meter run (run 2.5 laps and then return to start by ropes)

Rest 1 minute

Post number of rounds to comments.

Wednesday, 16 November

2011-11-15T18:00:00.001-05:00

Today, we are doing a Hero WOD from the CrossFit main site from 23 October 2011 - check out the link: http://www.crossfit.com/mt-archive2/007957.html

"Bradshaw"
10 rounds for time of:
3 x Handstand push-ups
6 x Deadlift (225/155)
12 x Pull-ups
24 x Double-unders (or 75 single-unders)

NOTE: Set as an AMRAP 20 if you are pressed for time. Post number of rounds completed in 20 mins if you go with this option.
NOTE2: Scale deadlifts as needed - 225 is rather heavy, especially for a total of 60 reps!
NOTE3: If you cannot do HSPUs, then substitute with 3 for 1 elevated push-ups (9 each round) or 2 for 1 pike push-ups (6 each round)

Post time to comments.

Tuesday, 15 November

2011-11-14T18:00:00.001-05:00

21-15-9 reps of:

Power Cleans (135/95)
Box jumps (24/20)
Sit-ups w/ 20 lbs. med ball

NOTE: With the power clean, the barbells starts on the ground and you clean it up to the racked position. There is NO requirement to drop into a full squat (that's a 'clean' or 'squat clean' not a 'power clean').

Post time to comments.

Monday, 14 November

2011-11-13T18:00:00.000-05:00

Welcome back from the long weekend!

Today's WOD -

500 x double-unders for time!!!

Yep, that's it!

If you haven't mastered double-unders, you have a few options:
1) 1,500 single-unders for time (3:1 for one substitution)
2) Spend the time working on double-unders. With double-unders PRACTICE is the ONLY known way to get better!!!!! You should incorporate D/Us into your daily warm-up.

Post time to comments.

Saturday - Sunday, 12 - 13 November

2011-11-11T18:00:00.000-05:00

Rest days - enjoy your weekend!

Go Army, Beat Rutgers!

Friday, 11 November

2011-11-10T18:00:00.000-05:00

HAPPY VETERAN'S DAY!

Today's WOD is simple - get outside and do something to break a sweat in honor of our past, present, and future veterans!!! Run, ride, swim, wrestle, walk, climb, crawl, row, lift - the choice is yours, just get out there and get after it!

Post activity and time to comments.

Thursday, 10 November

2011-11-09T18:00:00.000-05:00

Today, in honor of all our past, present, and future veterans, we are doing the "WOD for Warriors" - grab a partner and let's do this! I've slightly modified the WOD to better fit our set-up in Arvin.

WOD for Warriors

11 Rounds:
11 Exercises
11 Reps each
Executed with a partner

Exercise sequence (do 11 reps of each exercise and alternate w/ partner so Person A works and Person B rests):

1- Burpees
2- Double-unders OR Tuck Jumps
3- Handstand Push-ups - sub = feet elevated push-ups
4- Ring dips
5- Sit-ups
6- Air Squats
7- Deadlift (135/95)
8- Pullups (any type)
9- Press (45/25 plates) - grab a plate (non-bumper is easier), press it overhead without knee bend or hip drive (like a Shoulder Press, not a Push Press)
10- Jumping Lunges
11- 11 meter fireman's carry - depends on space - likely do these in hallway

Details: A two person team will have one member working at all times. #1 begins with burpees, once complete, #2 executes double-unders/tuck jump, once complete, #1 executes HSPU then #2 executes Ring Dips, and so forth. Since there an odd number of exercises, the second time through, #2 will start burpees, #1 will do tuck jumps, etc. The idea is a quick and even work-rest cycle, high intensity, giving it our all to honor our Veterans, and improving our ability to move more further faster!

NOTE: If you have to take-off prior to finishing because of formation, etc., post number of rounds and time completed.

Post time and partner's name to comments.

Wednesday, 9 November

2011-11-08T18:00:00.003-05:00

***** PLEASE NOTE: THURSDAY, 10 NOV - WE ARE DOING - WOD 4 WARRIORS! RECRUIT A PARTNER NOW!!! Check it out: http://www.wodforwarriors.com/ *****
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Big Nasty!

5 rounds for time:
3 x overhead squat (115/75)
5 x front squat (115/75)
7 x box jumps (30/24)

NOTE: Scale as needed! 115# OHS is rather stout - don't do more than you are capable of.
NOTE2: Barbell starts from the racked position in the squat cage.

Post time to comments.

Tuesday, 8 November

2011-11-07T18:00:00.010-05:00

***** PLEASE NOTE: THURSDAY, 10 NOV - WE ARE DOING - WOD 4 WARRIORS! RECRUIT A PARTNER NOW!!! Check it out: http://www.wodforwarriors.com/ *****
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Great effort by the Black and Gold CrossFit team in their throw down with Air Force! Despite a solid effort by all, the Zoomies edged us out on some skill stuff (double-unders, muscle-ups, etc.) and claimed the victory. Air Force now leads the series 2-1, but next year we will host the event and even the score! Great work by the team and thanks for representing B&G and WP at USAFA.

For today's WOD, we will do an AMRAP 5, rest for 5 minutes, and repeat the AMRAP 5.

AMRAP 5:
5 x ring rows
7 x ring dips
9 x overhead squats w/ PVC pipe
15 x double-unders (1:3 sub for single-unders = 45 s/u)

REST FOR 5 MINUTES

Repeat the AMRAP 5 as above.

Post number of rounds complete for each AMRAP to comments.

Monday, 7 November

2011-11-06T18:00:00.002-05:00

***** PLEASE NOTE: THURSDAY, 10 NOV - WE ARE DOING - WOD 4 WARRIORS! RECRUIT A PARTNER NOW!!! Check it out: http://www.wodforwarriors.com/ *****
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First off, congrats to JC (Josh Christy) and his wife on the birth of their baby!! Awesome!

Secondly, I haven't heard how the Black and Gold CrossFit team did this weekend at Air Force. Once I get an update, I will post. I'm sure they did awesome!!!

As for the WOD, it's a bit different, but that's the point of a constantly varied work out!

Unbalanced Load - Bench Press

10-8-6-4-2 reps

Here's how it works - you pick the load you want to lift and then add an extra 2.5 lbs. to one side (so it's unbalanced!). Each round try to increase the load, ensure you alternate the side which is unbalanced, and if you feel comfortable, increase the amount of the imbalance (i.e. Round 2 you can have +5 lbs. on one side)

There is NO time component to this WOD - please be sure to use a spotter and spring clips, as even a little imbalance can be exceedingly challenging and awkward!

Post loads and unbalanced load per round to comments.

Saturday - Sunday, 5 - 6 November

2011-11-04T21:45:00.001-04:00

Rest days.

Best of luck to the Black and Gold CrossFit team as they take on Air Force Saturday morning in the Black and Blue CrossFit competition.

Go Army, Beat Air Force!!!!!

Friday, 4 November

2011-11-03T18:00:00.003-04:00

Let's meet in the '62 Room to warm-up and then we will head to the basketball courts for the WOD:

Shuttle Run WOD

7 rounds for time
Round = Baseline - Free throw - 3 point arc - half court
Rest 1 minute between each round

Cash out/bonus round: 100 double-unders for time!

Post time for each event to comments.

Thursday, 3 November

2011-11-02T18:00:00.001-04:00

AMRAP 11

7 x burpee box jumps (24/20)
7 x sumo deadlift high-pull (95/65)
7 x overhead carry steps (95/65)

Post number of rounds to comments.

Wednesday, 2 November

2011-11-01T18:00:00.001-04:00

5 rounds for time

12 x Ring push-ups
12 x Kettlebell swings (53/35)
12 x Goblet squats (53/35)
Ride 1/2 mile on bike

Post time to comments.

Tuesday, 1 November

2011-10-31T18:00:00.000-04:00

Back squat
5-5-5 (rest 1 minute between sets; otherwise untimed)

then

Run 1 mile

Post loads for squats and time for 1 mile run to comments.

Monday, 31 October

2011-10-30T18:00:00.045-04:00

HAPPY HALLOWEEN!

Since today is Halloween, it seemed appropriate to come up with a fun WOD that would fit the theme. jswobe, I apologize in advance, as this is a very West Point-specific WOD - you can substitute similar events.

****BRING YOUR FRIEND(S), YOUR ROOMMATE(S), OR OTHERS TO JOIN IN THE FUN****

ZOMBIE ESCAPE!

SITUATION: The year is 2011 and a massive snow storm hit West Point on 30 October and it knocked out power to several parts of post, including the experimental laboratory in which "Zombie Slugs" are studied. These zombie slugs are fueled by pizza, Mountain Dew, and video games, but the power outage and impassable roads created conditions in which the Zombie Slugs were unable to get what they desire. As a result, the Zombie Slugs are coming to attack a symbolic structure of everything they despise - fitness, sweating, and muscle tone!!! The Zombie Slugs are coming to the '62 Room in an attempt to devour a small, but mighty band of warriors known as Black and Gold CrossFit!

MISSION: Escape from the Zombie Slugs by demonstrating superior athletic performance in multiple domains.

EXECUTION: We will start in the '62 Room and warm up in preparation for the Zombie Slug infiltration. After warming up, we will complete the following action sequence for time:

o Ride 1 mile on stationary bike
o Run to Hayes Gym, execute the IOCT (-): after you climb the rope, simply run 1/2 lap (w/out med ball) to the doors and exit the track
o Climb the Stairway to Heaven to the top
o Run the width and then length of the top floor and go down the flight of stairs at the other end (not the stairs you came up)
o End in the '62 Room

*** NOTE: If the Zombie (see details below) catches you, then after you complete the sequence you have to do an extra trip up and down the Stairway to Heaven as a penalty! ****

SERVICE SUPPORT: Since Zombie Slugs are not athletic enough to complete any of these events, a replacement Zombie will be selected. The replacement Zombie will start 1 minute after the rest of the group and then will attempt to catch up and eat (by tagging, not tackling or anything crazy!) members of the group.

COMMAND AND SIGNAL: N/A

NOTE: SAFETY FIRST! - No horse play & use your best judgment - I don't want anyone to get hurt horsing around, especially on parts of the IOCT, stairs, etc.
NOTE2: If IOCT AI is going on, we may have to adjust the plan a bit, as we can't cut in line and we have to play well with others.

Post time to complete the sequence to comments.

Saturday - Sunday, 29 - 30 October

2011-10-28T18:00:00.002-04:00

Rest days, enjoy your weekend!

See you on Monday for a Halloween-style WOD!

Friday, 28 October

2011-10-27T18:00:00.001-04:00

Today is a bittersweet day for a few reasons -

First, it is Tex's last WOD with Black and Gold before he moves out to Benning to go to the basic course. Tex is a B&G legend and his presence will be missed. Hopefully a lot of folks can come out to wish Tex well and send him off in style.

Second, today's "Hero WOD" is more than just a named workout drawn from the mainsite, rather it is a Hero WOD created by a member of USMA '86 to memorialize and honor their fallen classmate, COL John McHugh, as the Class of '86 holds it's 25 Year Class Reunion. COL McHugh was killed in action in Afghanistan on May 18, 2010.

His classmate wrote the following tribute -

“Johnny Mac” was one of the highest-ranking officers killed in Afghanistan. He was a graduate of the United States Military Academy Class of 1986. Served over 24 years active duty. Survived by his wife Connie and 5 children: Chief Warrant Officer Michael McHugh (22) Kelly (20), Kristen (18), Maggie (12) and David (6). John was also a brand new grandfather of Abigail (1).

John was a great friend, soldier, family man and most of all a man of God. John was a man of true honor, respect and one of the nicest men you would ever meet. He loved soccer and I believe he still holds the record at West Point for most goals saved in single season. The academy retired his jersey last fall. He was a great officer that personified the word “leadership”.

In honor of Colonel John M. McHugh, my friend and West Point Classmate 1986. In tribute of the 24 plus years of service and sacrifice that he and his wife Connie gave to our country, the workout is structured to culminate with a round of 24 reps. The total number of reps for the workout would be “86” representing West Point Class of ’86. The rounds should start low and peak at 24 just like John’s career as an Army officer. Secondly, you do 5 rounds in tribute of each of his children.

So today we will send Tex off in style and honor the courage and sacrifice of COL McHugh by doing the WOD "Johnny Mac" Some members of the class of '86 and potentially some of COL McHugh's family members may be in the '62 room at 0530 to cheer everyone one!

Johnny Mac - 5 rounds for time (with 25 minute time limit)

Rd 1: Run 400 meters (gym loop), 12 x thrusters (95/55), 12 x chest to bar pull-ups

Rd 2: Run 400m, 14 x thrusters, 14 x C2B pull-ups

Rd 3: Run 400m, 16 x thrusters, 16 x C2B pull-ups

Rd 4: Run 400m, 20 x thrusters, 20 x C2B pull-ups

Rd 5: Run 400m, 24 x thrusters, 24 x C2B pull-ups

NOTE: Scale as needed. 86 reps of each exercise is going to be tough! Scale smartly so you don't either burn out after the first round or hurt yourself. Scaling options for the C2B pull-ups include - pull-ups (with just your chin over the bar), using bands, doing jumping pull-ups, etc.
NOTE2: The time limit of 25 minutes is there so that you have a goal to beat and enables cadets to get to formation on time without feeling like they've quit short of completion. If you are not time-constrained and want to finish it out regardless of time, then by all means, get after it!

Thursday, 27 October

2011-10-26T18:00:00.002-04:00

9-9-5-5-3-3 reps of:

Snatch

Check out a decent video of the snatch (this is a full squat snatch).

NOTE: if you've never done the snatch before, then spend the time learning movement at lower weights until you get solid form. This is NOT a move you want to rush to failure on - your shoulders will not be happy!

Wednesday, 26 October

2011-10-25T18:00:00.001-04:00

"Diane"

21-15-9
Deadlift (225/135)
Hand stand push-ups

Check out a decent video (although this guy goes beyond the standard with the HSPUs)

NOTE: Scale weight as needed.
NOTE2: To scale HSPU, you can either use bands (although the '62 room has very few of them), elevate your feet on a box, bench, or other item (try to pike your legs, so most of the weight is carried by your arms), or simply elevate your feet so your legs are in line with your shoulders.

Tuesday, 25 October

2011-10-24T18:00:00.002-04:00

Today's a bit different, but should be a nice challenge!

200 x strokes on the rower (damper set at 10)
5 miles on the stationary bike

We will have to stagger start on this one due to the limited number of rowing machines.

NOTE: If you need to scale on the rower, then you can reduce the damper setting (makes it easier to pull).

Monday, 24 October

2011-10-23T18:00:00.000-04:00

WOD Option #1:

APFT at Shea Stadium
Let's meet at 0530 to warm-up and get after it.

WOD Option #2:

5 Rounds for time:
7 x ring dips
11 x knees to elbows
30 x double-unders

Post choice of WOD and results to comments.

Saturday & Sunday, 22 & 23 October

2011-10-21T21:06:00.002-04:00

Rest days.

Have a nice weekend. Beat Vandy!

Friday, 21 October

2011-10-20T18:00:00.003-04:00

Tabata Time!

Tabata Push-ups
Rest 2 minutes
Tabata Sit-ups (feet anchored)
Rest 2 minutes
Alternate between Tabata Pull-ups (4 rounds) and Tabata Lunge steps (4 rounds)

NOTE: Tabata is 20 seconds of work and 10 seconds of rest x 8 rounds for each exercise. Your score is the LOWEST number of reps completed in the 8 rounds.
NOTE2: For last tabata, do odd # rounds as pull-ups and even # rounds as lunge steps.

Thursday, 20 October

2011-10-19T18:00:00.004-04:00

AMRAP 7
7 x thrusters (95/65)
21 x strokes on rowing machine
Post number of rounds to comments.

Wednesday, 19 October

2011-10-18T18:00:00.002-04:00

HANG TOUGH! - Partner WOD!

Pair up and get ready to work and have some fun. One person does the exercise while the other 'hangs tough!'

40 x box jumps (24/20) - Person A does box jumps & Person B holds pull-up in the UP position. When Person B's chin drops below the bar, switch roles and B picks up where A left off. Continue this process until all 40 box jumps are complete. THEN...
200 x double unders - Person A does DUs while Person B holds a barbell (185/115) in the UP position of the deadlift (i.e. knees & hips fully extended). Once Person B needs to rest, switch roles. THEN...
40 x wall ball shots (20/14) - A does WBS, B holds a wall-supported handstand. Once B comes down, switch roles. THEN...
40 x deadlifts (185/115) - A does DLs, B holds squat in the down position. Once B rests, switch.

NOTE: Scale as needed.
NOTE2: If doing solo, then do 1 minute of exercise, followed by 1 minute of hanging tough.

Tuesday, 18 October

2011-10-17T18:00:00.003-04:00

Let's meet at Shea Stadium at 0540 and get after it. It will be dark, which will be even more awesome!

APFT CrossFit-style

12 rounds for time:
12 x push-ups (hand release)
Sprint 100 meters
12 x sit-ups
Sprint 100 meters

NOTE: We will do the actual APFT as the WOD for 24 OCT (Monday) to ensure all faculty get it done prior to the end of the month.

Post time to comments.

Monday, 17 October

2011-10-16T18:00:00.003-04:00

Squat a lot!

6-4-2 reps of:

Overhead squat

Front squat

Back squat

NOTE: There is no time component to this WOD. Rest as needed and complete all reps of each exercise before moving onto the next (i.e. to 6-4-2 of OHS before moving on to front squats).

Post loads to comments.

Saturday and Sunday, 15 - 16 October

2011-10-14T18:00:00.008-04:00

Rest days. Another awesome week with the morning crew - small, but MIGHTY!

Check out: http://www.wodforwarriors.com/

Black and Gold CrossFit will be doing the WOD (partner WOD, 11 rounds, 11 reps, 11 exercises!) on Veteran's Day as a way to honor the service and sacrifice of our past, current, and future veterans. There is no cost to do the WOD or to sign-up as a hosting location, so please spread the word to anyone you know who is interested. T-shirts are available if you want one (coming soon), but much like the 31 Heroes WOD we did on Labor Day, there is no requirement or request (nor will there ever be) to spend any money, fundraise, etc. - with B&G PT IS ALWAYS FREE!

If you are outside of the WP area and want to get your garage, box, gym, etc. signed up to partcipate and get the latest details on the event, then click on the link, sign-up, and get after it.

Friday, 14 October

2011-10-13T18:00:00.002-04:00

For today's WOD we will meet in the '62 Room to warm-up and then head up to Hayes Gym to get our Arvin Lung on!!!!

10 rounds for time
Run 200 meters (twice around Hayes Track)
Rest 1 minute

Post time to comments.

Thursday, 13 October

2011-10-12T18:00:00.001-04:00

3-3-2-2-1-1 reps of:
Push press

Rest as needed and then cash-out with 25 strict pull-ups for time.

Post loads for push press and time for pull-ups to comments.

Wednesday, 12 October

2011-10-11T18:00:00.000-04:00

Partner WOD - AMRAP 20

10 x Sumo Deadlift High Pull (95/65) - Person A

20 x Bar facing burpees - Person A

Rope climb (15') & 1.5 lap (200 meters) on track and return to '62 room - Person B

Then switch roles.
Note: Person A completes the assigned reps and then rests until Person B returns.

Note2: If Person B returns before Person A is done, then Person B rests until Person A completes.

Post time and partner's name to comments.

Tuesday, 11 October

2011-10-10T18:00:00.002-04:00

5 Rounds for Time:

10 x Front Squat (increase load by 10 lbs. each round)
1 x Comm's Loop (approx. 500 meters)

Post time and load to comments.

Monday - 10 October

2011-10-09T18:00:00.001-04:00

Happy Columbus Day - here is an 'anywhere WOD' so you have no excuse to skip out today!

200 push-ups for time
whenever you have to take a break, knock out 10 air squats

Post time to comments.