Tuesday 9/1/09

Before I get to the WOD, I want to address a couple of things. First, a couple of times this weekend, I came into the gym and saw it in complete disarray. If you are going to use the facility, then you need to make sure you police up after yourselves. Chances are that it is not anyone who actively reads this page. So if you see it, take charge and make sure people are doing the right thing. If I catch it happening, it will be burpees until you puke.

Secondly, CrossFit as most of you know, is a purposeful conditioning program. You may not see it all of the time, but believe it or not there is a method to the madness of the programming. One other very important part of the program is the coaching. On Monday morning, there was a big group in the '62 room. The main group was getting after it on he pull up bars and mats. Off on the sides, we had a couple other groups doing some other variation of a CF WOD. On multiple occasions, I saw abysmal form being used and no one correcting it or stopping it. I cannot in good conscience, and neither will the other trainers, allow anyone to hurt themselves because they are not being coached correctly. Neither should you. My focus is on the main group and it will continue to be. But in the future I will simply stop other groups if I see what I saw today. The reason for this is simple. If someone gets hurt doing a CF workout and it is because they were not being coached properly, no one will care that they were not doing the prescribed workout of the day. They will only care that they were doing CF. That will shut our program down faster than anything. I am not saying that you have to do Black and Gold programming, but if you are going to do your own workouts and call it CrossFit, make sure you are doing the exercises correctly and safely. If you have any questions, PLEASE come see me or one of the other trainers we will gladly help you out.

Okay, onto the WOD. I got this from CrossFit New England's Summer Throwdown. They will be doing an affiliate cup type competition in the late fall if there are any interested parties. I would love to flood the zone with B&G CrossFitters. Teams will be 3 athletes per team with at least 1 woman.

Additionally, in this WOD you will see three divisions: Black, Grey, Gold. For the description of which one you fall into see below.

Black--You have been doing CF for over 6 months. You are familiar with and able to do the fundamental movements correctly. You can complete most WODs as Rx'd. The coaching you receive focuses on fine tuning and becoming more efficient.

Grey--You have been doing CF for a few months but still struggle with some of the movements at Rx'd weight. Coaching you receive is focused on one or two of the points of performance for the movement. (Most people fall into this category)

Gold--You are new to CF and you need good quality coaching. You need to be focused on form over speed. Lighter weights and scaling are your friend because you can still workout at a high intensity and not injure yourself. All the while getting your bags smoked on a regular basis (Everyone has been in this category)

When a workout comes along that is easily scalable. I will list the weights for the workout in these categories under the following format (men/women). There is no shame in dropping down a division. I would rather see that, than you trying to push yourself into a group you have no business being in and getting hurt or sacrificing form.


"The Lot"

For time

Two rounds of:

3 x Overhead Squats
6 x Jerks
9 x Front Squats
12 Power Cleans
500m run (Around the Commandant's and Supe's Houses)


Black: 135lb/95lb
Grey: 95lb/65lb
Gold: 65lb/45lb

You must complete this workout in 15 minutes. If you have any question as to whether or not you can do it in that time, drop down to the next division.

Post time and division to comments.

Monday 8/31/09

For time.

30 x Pull up
Run to North Dock Helipad via ODIA hill
30 x Burpee
Run back to Arvin via OIDA hill
30 x Hand stand push up

Post time to comments.

Remember to bring a towel to the gym. Also since we will be running, bring your reflective belts.

Saturday 8/29/09 - Sunday 8/30/09

Rest Days

Unless you are Tony Nash. As you can see by the picture below, he had his rest day yesterday morning while we were all doing his workout. (Picture taken by Gregg Starr post workout)

Sometimes being part of a community like the CrossFit group we have here at West Point, means being held accountable. Don't fret it will only make you better.

CrossFit Friday 8/28/09

Meet at the river courts at 0530.

Complete all exercises with a buddy. We will break down into groups in the morning for a round robin chipper workout.

For time.

6 rounds of:

10 x Pull up
10 x Squat

then,

Walking lunge down and back the length of the field (400m)

then,

3 rounds of:

Burpee broad jump 25m
Buddy carry 25m

then,

10-9-8-7-6-5-4-3-2-1 reps of:

Push ups
Dips

Post time to comments.

Thursday 8/27/09

For today's workout you will need to work up to your 1RM Dead lift. If you know that already, then you can go straight into this workout after the warm up.

For weight.

10 x 1 rep of 80% of your 1RM Dead lift (1 minute between starting of each lift)

In this workout, you will start with one rep at 3, 2, 1 go. You will do your 2nd rep at 1 minute, third rep on the 2 minute, etc...until you have completed 10 reps. You should do you final rep on the 9th minute.

Then,

3 x max reps of hand stand push ups. (2 minutes rest between sets)

Post weight of DL and number of each set of HSPU to comments.