Friday, 1 MARCH 2013
Announcements: Let's meet up in the '62 room at 0530 to warm-up and discuss the WOD. Then depending on how crowded it is, we will either move up to Hayes Gym or knock it out in the '62 room.
Equipment required: motivation!
Warm-up and instruction: Adam will demo each movement and we will give everyone a chance to knock out a few reps of each to ensure they are warmed up and ready to rock.
Buy-in challenge: Max time for handstand (wall-supported) hold
WOD:
Today we will do a version of a 'beat the clock' WOD, but we will change it up a bit. Here is how it works:
CHALLENGE #1:
20 x push-ups in a minute for as many minutes as you can complete all 20 push-ups prior to the minute being up. RULE: Once you start a set of push-ups, you have to do 20 unbroken or the round doesn't count. In this case we define 'unbroken' as the APFT standard - you can 'rest' in the up position with back arched, but you cannot rest on your knees or can't remove your hands from the ground.
An example of what this might look like: You knock out 20 push-ups in 28 seconds. You rest, stand up, cheer, stretch, etc. for the remaining 32 seconds of the minute - this is ONE ROUND complete. Once the 1st minute expires, you knock out 20 more push-ups. You finish with 30 seconds to go. You rest, etc. for the remainder of the minute - this is TWO ROUNDS complete. You continue this sequence until you cannot complete all 20 push-ups (without resting once starting) before the minute expires. Overall score is number of COMPLETE rounds and number of push-ups completed in the round that you failed to complete (i.e. 4 rounds complete + 16 push-ups)
SCALING OPTION: If you don't think you can do more than a round or two, you can break up the set of 20 and rest on your knees. This isn't as prescribed, but will enable you to get a good workout and increase your push-up capacity. You can also do knee push-ups if you prefer. Be mindful of your overall volume of push-ups - DO NOT do 6 rounds as rx'd, then 4 rounds with broken up sets, then finish with 5 rounds of knee push-ups - this is a surefire way to injure yourself with an overuse injury!! Listen to your body, push your limits, but don't be foolish!
CHALLENGE #2:
5 x strict pull-ups in a minute for as many minutes as you can complete all 5 strict pull-ups prior to the minute being up. RULE: Unlike the push-up standards, you CAN drop off the bar to rest. You may also change your grip (chin-up, mixed, etc.) if you prefer. You CANNOT kip or use any other method to get above the bar. Strict pull-ups!! Otherwise same sequence as above.
SCALING OPTION: Kipping pull-ups, jumping pull-ups, or band-assisted pull-ups. Once again, be mindful of your volume!
Compare to: 14 SEPT 2012
Post time for handstands and score for each challenge to comments.
Thursday, 28 FEBRUARY 2013
Announcements - we are meeting in the 3rd Floor Weight Room. Please arrive as early as possible to claim space. It is a partner WOD, so pair up with a person of near equal ability. We need to start the WOD NLT 0540 so we have time to finish!
Equipment needed - BRING YOUR JUMP ROPE! Also, you will need a barbell, lifting platform, and a towel.
Warm-up and instruction - immediately upon arrival, grab a barbell with a light load and begin working on squat cleans. Depending on how crowded it is, we may have a group demo or Matt and I will walk around to each group to provide coaching tips.
WOD -
Partner Beat the Clock
Squat cleans (115/75)
With a constantly running clock, Person A does 1 squat clean in the 1st minute and Person B rests. Once the 1st minute expires, Person B does 1 squat clean while Person A rests. After the 2nd minute expires, Person A knocks out 2 x squat cleans and Person B rests. After 3rd minute expires, Person B works and A rests.
Each person gets at least 1 full minute of rest between rounds.
Continue this sequence until neither partner is able to complete the prescribed number of reps in one minute.
NOTE: If one person is unable to complete the reps in the designated time, the other person continues solo until they are unable to complete as prescribed. The one minute for the partner who dropped out still applies.
NOTE2: Scale as needed.
Cash-out:
Partner Double-under Challenge - one person works while the other rests
For time:
Advanced: 500 D/Us total (each person does 50 and then switches with their partner)
Intermediate: 250 D/Us total (25 and then switch)
Beginner: 150 D/Us total (15 and switch)
Post partner's name, number of rounds complete for the beat the clock and time to complete cash-out to comments.
Equipment needed - BRING YOUR JUMP ROPE! Also, you will need a barbell, lifting platform, and a towel.
Warm-up and instruction - immediately upon arrival, grab a barbell with a light load and begin working on squat cleans. Depending on how crowded it is, we may have a group demo or Matt and I will walk around to each group to provide coaching tips.
WOD -
Partner Beat the Clock
Squat cleans (115/75)
With a constantly running clock, Person A does 1 squat clean in the 1st minute and Person B rests. Once the 1st minute expires, Person B does 1 squat clean while Person A rests. After the 2nd minute expires, Person A knocks out 2 x squat cleans and Person B rests. After 3rd minute expires, Person B works and A rests.
Each person gets at least 1 full minute of rest between rounds.
Continue this sequence until neither partner is able to complete the prescribed number of reps in one minute.
NOTE: If one person is unable to complete the reps in the designated time, the other person continues solo until they are unable to complete as prescribed. The one minute for the partner who dropped out still applies.
NOTE2: Scale as needed.
Cash-out:
Partner Double-under Challenge - one person works while the other rests
For time:
Advanced: 500 D/Us total (each person does 50 and then switches with their partner)
Intermediate: 250 D/Us total (25 and then switch)
Beginner: 150 D/Us total (15 and switch)
Post partner's name, number of rounds complete for the beat the clock and time to complete cash-out to comments.
Wednesday, 27 FEBRUARY 2013
Announcements - we will meet in the '62 Room. Please grab a kettlebell on your way in! Also, PLEASE post your results so you can compare your performance in the future to track your progress!!
Equipment needed - 1 x kettlebell or dumbbell of appropriate weight
Warm-up and instruction - Matt will take half the group through the points of performance for kettlebell swings and give everyone a chance to do some swings. Adam will take the other half of the group on a gym loop to warm up. Upon return, we will switch roles.
WOD -
"HELEN"
3 rounds for time
Run Gym Loop (400 meters)
21 x kettlebell swings (53/35)
12 x pull-ups
NOTE: Scale as needed - there are a variety of dumbbells available, so grab one that works for you.
Compare to: 7 SEPT 2012
Post time to comments.
Equipment needed - 1 x kettlebell or dumbbell of appropriate weight
Warm-up and instruction - Matt will take half the group through the points of performance for kettlebell swings and give everyone a chance to do some swings. Adam will take the other half of the group on a gym loop to warm up. Upon return, we will switch roles.
WOD -
"HELEN"
3 rounds for time
Run Gym Loop (400 meters)
21 x kettlebell swings (53/35)
12 x pull-ups
NOTE: Scale as needed - there are a variety of dumbbells available, so grab one that works for you.
Compare to: 7 SEPT 2012
Post time to comments.
Tuesday, 26 FEBRUARY 2013
Announcements - today we will meet in the '62 Room, warm-up for a bit, and then move up to Hayes Gym for the WOD. For all the non-West Point followers of the B&G blog, I apologize for another West Point specific WOD...improvise with what you have available at your location!!
Equipment required - motivation!
Warm-up and instruction - we will move up to Hayes and give everyone a chance to practice each of the movements. I will let some of our rock star cadets demo each event and provide DPE-quality insights on how to execute each obstacle.
WOD -
AMRAP 21
Go through the tire
Across the balance beam, do a front roll
Climb over the wall
Horizontal ladder (AKA monkey bars)
Climb the rope
Run 2.5 laps (first lap with medicine ball, second lap with baton, half lap without anything)
Rest 1 minute (enough time to walk to start another round!)
Post number of rounds complete to comments.
Equipment required - motivation!
Warm-up and instruction - we will move up to Hayes and give everyone a chance to practice each of the movements. I will let some of our rock star cadets demo each event and provide DPE-quality insights on how to execute each obstacle.
WOD -
AMRAP 21
Go through the tire
Across the balance beam, do a front roll
Climb over the wall
Horizontal ladder (AKA monkey bars)
Climb the rope
Run 2.5 laps (first lap with medicine ball, second lap with baton, half lap without anything)
Rest 1 minute (enough time to walk to start another round!)
Post number of rounds complete to comments.
Monday, 25 FEBRUARY 2013
Announcements - congrats to the Firsties on being less than 100 days to graduation - keep up the fire!! We will meet in the '62 room of Arvin. I will not be able to make it in the morning, my wife is out of town and I can't leave my little guy solo!!
Equipment required - dumbbells of various weights for Part 1 and medicine for Part 2.
Warm-up and instruction - upon arrival start your individual warm-up. Focus on doing some air squats and push-ups to get your legs and arms warmed up. Matt will discuss points of performance for the two movements.
WOD:
You can do a stagger start.
Part 1: Goblet squat ladder
You have 1 minute to complete 5 goblet squats. Start with a 30 lbs. dumbbell (men) or 15 lbs. for women. After you successfully complete 5 goblet squats, rest the remainder of the minute and then add 10 lbs. to the load.
After you can no longer complete 5 goblet squats in 1 minute, you are done.
NOTE: Dumbbell starts from the ground.
Rest 2 minutes and get ready for Part 2.
Part 2: Weighted pull-ups beat the clock
For Part 2 you will do 1 weighted pull-up (20/12 lbs.) the 1st minute and rest the remainder of the minute. Then do 2 weighted pull-ups the 2nd minute and rest remainder. Continue this sequence until you cannot complete the required number of weighted pull-ups in the time prescribed.
NOTE: Scale as needed, but the focus is doing weighted pull-ups, not a high volume of pull-ups. Yes, if it were unweighted you could do a whole lot more, but that isn't the intent of this WOD.
Post max loads for Part 1 and number reps for Part 2 to comments.
Equipment required - dumbbells of various weights for Part 1 and medicine for Part 2.
Warm-up and instruction - upon arrival start your individual warm-up. Focus on doing some air squats and push-ups to get your legs and arms warmed up. Matt will discuss points of performance for the two movements.
WOD:
You can do a stagger start.
Part 1: Goblet squat ladder
You have 1 minute to complete 5 goblet squats. Start with a 30 lbs. dumbbell (men) or 15 lbs. for women. After you successfully complete 5 goblet squats, rest the remainder of the minute and then add 10 lbs. to the load.
After you can no longer complete 5 goblet squats in 1 minute, you are done.
NOTE: Dumbbell starts from the ground.
Rest 2 minutes and get ready for Part 2.
Part 2: Weighted pull-ups beat the clock
For Part 2 you will do 1 weighted pull-up (20/12 lbs.) the 1st minute and rest the remainder of the minute. Then do 2 weighted pull-ups the 2nd minute and rest remainder. Continue this sequence until you cannot complete the required number of weighted pull-ups in the time prescribed.
NOTE: Scale as needed, but the focus is doing weighted pull-ups, not a high volume of pull-ups. Yes, if it were unweighted you could do a whole lot more, but that isn't the intent of this WOD.
Post max loads for Part 1 and number reps for Part 2 to comments.
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