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.
Regular Class: We will meet in the '62 Room (CARDIO SIDE by the Rowers) at 0530 - BRING A TOWEL! This workout is open to EVERYONE!
WOD:
**2 people per rower (alternate so one person rows while the other rests)
5 Rounds of:
Row 500m (rest after each set the amount of time it takes partner to row 500m)
Once partners finish the rowing, immediately move to the weight room side of the 62 Room and do the following:
AMRAP in 8 minutes of:
10 Toes to Bar
10 Ring Dips
10 Kettlebell Swings (with Dumbbells) (55#/35#)
Monday, 7 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.
Regular Class: We will meet in the '62 Room of Arvin at 0530 - BRING A TOWEL! This workout is open to EVERYONE!
WOD: 5 Rounds for Time of:
Run 400m
30 Wall Balls (20# / 14#)
**400m run is approximately 2 laps around the 1st floor loop (Run out of 62 room down the hallway along side Stairway to Heaven - stay on the first floor and go to the end of the hallway, turn left, go all the way to the end, and turn left again to run by the DPE trainer's office, go out the door and turn left into the main hallway. On the 2nd lap, turn right into the hallway between the '62 cardio room and the '62 weight room).
Post WOD: Move to Hayes Gym and find your Max Distance of Hand-Stand Walking. If you are weak at this skill or still working on a free standing hand-stand, partner up and spot each other. Work first on trying to hold the hand-stand for 5-10 seconds. Then, your partner can spot your legs as you try to walk with your hands (similar to the wheel barrel exercise, except you are vertical in the hand-stand position)
Regular Class: We will meet in the '62 Room of Arvin at 0530 - BRING A TOWEL! This workout is open to EVERYONE!
WOD: 5 Rounds for Time of:
Run 400m
30 Wall Balls (20# / 14#)
**400m run is approximately 2 laps around the 1st floor loop (Run out of 62 room down the hallway along side Stairway to Heaven - stay on the first floor and go to the end of the hallway, turn left, go all the way to the end, and turn left again to run by the DPE trainer's office, go out the door and turn left into the main hallway. On the 2nd lap, turn right into the hallway between the '62 cardio room and the '62 weight room).
Post WOD: Move to Hayes Gym and find your Max Distance of Hand-Stand Walking. If you are weak at this skill or still working on a free standing hand-stand, partner up and spot each other. Work first on trying to hold the hand-stand for 5-10 seconds. Then, your partner can spot your legs as you try to walk with your hands (similar to the wheel barrel exercise, except you are vertical in the hand-stand position)
Friday, 4 October 2013
Announcements:
#1: Arvin Gym has RESUMED normal operating hours. Therefore, we will continue to be able to do workouts at 0530 in the gym.
#2: T-Shirts: Black and Gold t-shirts have arrived (same design). If you would like to purchase a shirt, contact MAJ Pete Young via email or stop by his office in Thayer Hall, Room TH 253 (probably best to coordinate with him first). T-shirts are $20. If you are not local and would like a shirt, email us at blackandgoldcrossfit@gmail.com for more information.
#3: 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.
Regular Class: We will meet in Hayes Gym by the ropes at 0530. This workout is open to EVERYONE!
WOD: 4 Rounds for Time of:
- Run 400m (Exit Hayes Gym closest to the ropes where the IOCT starts and run down the hallway, turn left, run to the far wall at the end of the building (L-shaped hallway), and then run back.
- 15 Hand-stand push-ups
- 2 rope climb ascents
***If you cannot do Hand-stand push-ups, practice by doing negatives - kick up into a hand stand, slowly lower yourself to the ground until your head touches, stand up, and then repeat.
#1: Arvin Gym has RESUMED normal operating hours. Therefore, we will continue to be able to do workouts at 0530 in the gym.
#2: T-Shirts: Black and Gold t-shirts have arrived (same design). If you would like to purchase a shirt, contact MAJ Pete Young via email or stop by his office in Thayer Hall, Room TH 253 (probably best to coordinate with him first). T-shirts are $20. If you are not local and would like a shirt, email us at blackandgoldcrossfit@gmail.com for more information.
#3: 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.
Regular Class: We will meet in Hayes Gym by the ropes at 0530. This workout is open to EVERYONE!
WOD: 4 Rounds for Time of:
- Run 400m (Exit Hayes Gym closest to the ropes where the IOCT starts and run down the hallway, turn left, run to the far wall at the end of the building (L-shaped hallway), and then run back.
- 15 Hand-stand push-ups
- 2 rope climb ascents
***If you cannot do Hand-stand push-ups, practice by doing negatives - kick up into a hand stand, slowly lower yourself to the ground until your head touches, stand up, and then repeat.
Thursday, 3 October 2013
Announcements:
#1: Until further notice, Arvin Gym has RESUMED normal operating hours. Therefore, we will continue to be able to do workouts at 0530 in the gym.
#2: T-Shirts: Black and Gold t-shirts have arrived (same design). If you would like to purchase a shirt, contact MAJ Pete Young via email or stop by his office in Thayer Hall, Room TH 253 (probably best to coordinate with him first). T-shirts are $20. If you are not local and would like a shirt, email us at blackandgoldcrossfit@gmail.com for more information.
#3: 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.
Regular Class: We will meet in front of Arvin at 0530. This workout will include running outside and the stairs inside, so dress accordingly. This workout is only open to club members and those who attended the Power Clean skills clinic this past weekend.
Strength Work:
Front Squat: 5-5-3-3-1-1
***Start with an empty bar to practice the technique and ensure you have proper form. Slowly start adding weight and do sets of 5. Once you find a weight where a set of 5 is challenging for you, count that as set #1. Continue adding weight and work towards finding your 1 Rep Max.
METCON: 15-12-9 of:
- Front Squats (80% of your 1 Rep Max)
- Box Jumps
- Pull-Ups
#1: Until further notice, Arvin Gym has RESUMED normal operating hours. Therefore, we will continue to be able to do workouts at 0530 in the gym.
#2: T-Shirts: Black and Gold t-shirts have arrived (same design). If you would like to purchase a shirt, contact MAJ Pete Young via email or stop by his office in Thayer Hall, Room TH 253 (probably best to coordinate with him first). T-shirts are $20. If you are not local and would like a shirt, email us at blackandgoldcrossfit@gmail.com for more information.
#3: 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.
Regular Class: We will meet in front of Arvin at 0530. This workout will include running outside and the stairs inside, so dress accordingly. This workout is only open to club members and those who attended the Power Clean skills clinic this past weekend.
Strength Work:
Front Squat: 5-5-3-3-1-1
***Start with an empty bar to practice the technique and ensure you have proper form. Slowly start adding weight and do sets of 5. Once you find a weight where a set of 5 is challenging for you, count that as set #1. Continue adding weight and work towards finding your 1 Rep Max.
METCON: 15-12-9 of:
- Front Squats (80% of your 1 Rep Max)
- Box Jumps
- Pull-Ups
Wednesday, 2 October 2013
Announcements: Due to government shut-down Arvin Gym will not open until 0700 during the week (closed on Saturday and Sunday). Therefore, we will have to be creative with our workouts for an indefinite period of time.
Regular Class: We will meet in front of Arvin at 0530 for an outdoor workout, so dress accordingly. This workout is open to EVERYONE!
WOD:
Run to the Buffalo Soldier Field Pull-Up bars and complete the following:
10-9-8-7-6-5-4-3-2-1 of Knees to Elbows
Alternating with:
1-2-3-4-5-6-7-8-9-10 of Burpee Broad Jumps (instead of jumping up at the end of the burpee, jump out for max horizontal distance)
Then, run back to Arvin Gym
***10 Knees to Elbows, 1 Burpee Broad Jump, 9 Knees to Elbows, 2 Burpee Broad Jumps, etc...
Post total time for workout completion to the comments.
Regular Class: We will meet in front of Arvin at 0530 for an outdoor workout, so dress accordingly. This workout is open to EVERYONE!
WOD:
Run to the Buffalo Soldier Field Pull-Up bars and complete the following:
10-9-8-7-6-5-4-3-2-1 of Knees to Elbows
Alternating with:
1-2-3-4-5-6-7-8-9-10 of Burpee Broad Jumps (instead of jumping up at the end of the burpee, jump out for max horizontal distance)
Then, run back to Arvin Gym
***10 Knees to Elbows, 1 Burpee Broad Jump, 9 Knees to Elbows, 2 Burpee Broad Jumps, etc...
Post total time for workout completion to the comments.
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