Monday, 8 OCTOBER 2012

Happy Columbus Day!  In order to improve in all domains of life, I've attached a link of information on Columbus Day.  Check it out and increase your knowledge of this controversial federal holiday!  Since may folks are out and about for the long weekend, we will do a WOD that anyone can do anywhere - the only thing you need is some motivation!!!

In 1492, Columbus sailed the ocean blue!  In 2012, we will run to improve our metabolic conditioning and aerobic capacity!!  Note - if you have access to a boat or Concept 2 rower, feel free to substitute the run for a row!  (2 km row sub)

WOD:

For time:

Run 2 miles

Rest 5 minutes

Run 2 miles

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Friday, 5 OCTOBER 2012

Announcements:  West Point WOD for Warriors - if you are interested, register at: http://w4w-wp.eventbrite.com/

Warm-up & instruction:  Matt will provide instruction and demo of kipping pull-ups.  Everyone will get a chance to practice for a bit.  

WOD:

Beat the Clock - pull-ups!

Start with one pull-up and every minute on the minute increase the number of pull-ups by one until you are unable to complete all the pull-ups before the time expires.  Do whatever style pull-ups you prefer, but ensure you do full range of motion!!

Be sure to take care of your hands for this one!  Do NOT let your hands tear!  Use tape, use gloves, use chalk, use something!  If your hands get all torn up, it's not a sign of working hard, it's a sign that you didn't properly take care of your hands!  Be smart...tearing your hands takes you away from training for a few days!!

Compare to:  21 MAR 2011

Post number of rounds complete to comments.

Thursday, 4 OCTOBER 2012

Announcements:  West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/

Equipment needed:  1 x barbell per person + reflective belt

Warm-up and instruction:  We will spend about 10 minutes working on thrusters.  We will start with PVC pipe and work up to 95 lbs. (or whatever weight you will use for the WOD).  The intent is to ensure everyone has proper form and can do it consistently under load.  Demo (Matt) & points of performance (Adam).

WOD:

This is going to be a TOUGH one!  Scale as needed and be sure to cut yourself as needed in order to make sure you are at formation on time!!!

For time:
21 x thrusters (95/65)
Run 1 mile (Lincoln Hall Loop - Arvin, around Trophy Point, past Lincoln Hall to the Officer's Club, cross street after crossing under the awning, run past Patton Statue, across Diagonal Walk, and head in to Arvin)
15 x thrusters
Run 800 meters (2 x Comm's Loops)
9 x thrusters
Run 400 meters (1 x Comm's Loop)

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Wednesday, 3 OCTOBER 2012

Announcements:  West Point WOD for Warriors!  Register at:  http://w4w-wp.eventbrite.com/

Equipment needed:  1 set of rings & 1 barbell for every 4 people (probably need 3 set-up); bring your JUMP ROPE!!

Warm-up and instruction - starts at 0540 - 10 minutes total - split group in half with 5 minutes at each
Ring dips - demo & points of performance (Adam)
Sumo deadlift high pull - demo & points of performance (Matt)

WOD - for today's WOD we will do a 'round robin' format.  Form a group with 4 people and figure out your rotation sequence.  This is an individual event, but in order to conserve resources, everyone within your group with start at a different station.  Everyone will rotate through each of the four stations and then EVERYONE will rest for one minute at the same time.

With a constantly running 1 minute repeating clock -
3 rounds for total reps of:
Ring dips
Pull-ups
Sumo Deadlift High Pull (95/65)
Double-unders (3:1 single-under sub)
Rest 1 minute

NOTE:  For max score you need to quickly transition to the next exercise once the one minute expires.  Each round will last 5 minutes (4 x 1 minute work cycles + 1 minute rest).  At the end of each round, use the one minute of rest to write down your total number of reps for the round.

Post total number of reps to comments.

Tuesday, 2 OCTOBER 2012

Announcements:  West Point MWR presents "West Point WOD for Warriors", 9 November 2012, Friday evening here at West Point.  MWR is looking to expand beyond the typical 5 km races and the event is open to all Cadets, members of the West Point community, and the surrounding area (NYC, etc.). Mark your calendars now!  Registration is coming soon - for $30 you get a t-shirt & a spot in the competition held at Building 500 (near the hospital).  There will be both a recreational and competition division.  Within the recreational division, there are scaled options for all ability levels - Beginner, Intermediate, and Advanced - so even if you are not ready to throw down as rx'd on the WOD, you can still compete, and get an awesome West Point WOD for Warriors t-shirt.  The Competition division will be as prescribed, performance judged by a grader, and athletes will compete for various prizes.  If interested in helping out as a grader (can still compete in recreational division), please let me know - blackandgoldcrossfit@gmail.com

******MODIFIED SCHEDULE - NO REGULAR MORNING CREW!!!*******

Due to the post-wide suicide stand down and associated modified schedule, we will not have the morning crew in the morning!  that being said, everyone should find time to make this one up!!!  Even if you can't make it to Shea Stadium, do 2 x Comm's loops and find a nice patch of grass for the push-ups and sit-ups.

WOD: 

APFT - CrossFit style!
4 rounds for time:
30 x push-ups (full range of motion, don't cheat yourself!)
30 x sit-ups (APFT standard - anchor your feet if possible)
Run 800 meters (2 laps)
Rest 1 minute

Compare to:  6 SEPT 2011

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