Note: Weather is supposed to arrive early in the morning. Check here to see if we are at code red before you head into the gym.
For those of you who have been missing muscle-ups, today is your lucky day. For those of you are are scared of muscle-ups, it is time to choose the harder right instead of the easier wrong. Get to the gym and work on your technique!
WOD Part 1:
15 Muscle-ups for time
Rest as necessary then
WOD Part 2:
50 Deadlift for time (225/155)
Post time for both parts to comments
Here is a good all-around video on the muscle-up
Here is a technique video to help with improving your transition
This video is on the "glide-kip" muscle-up
Monday, 01/31/11
Four Rounds for Time:
800m run (6 laps around the Hayes Gym track)
Rest 2 minutes between rounds
Compare to 3/30/10
We'll still meet in the '62 room to go through the warm up and then we'll move up to Hayes.
Post Time to Comments
800m run (6 laps around the Hayes Gym track)
Rest 2 minutes between rounds
Compare to 3/30/10
We'll still meet in the '62 room to go through the warm up and then we'll move up to Hayes.
Post Time to Comments
Saturday, 01/29/11 - Sunday, 01/30/11
Rest! (I know I need it after today)
Or catch up on missed work if you need to...
Or catch up on missed work if you need to...
Friday, 01/28/11
CrossFit Friday
Warrior Athletes,
Very, soon you cadets will be responsbile for planning workouts for your platoons. Here’s a WOD to keep in your back pocket for such an occasion. All it requires is a ruck, an IBA, some weight and pull-ups bars. That being said, bring the first three things and we will supply the pull-up bars. Men, pack 45lbs into your ruck, ladies, 25lbs.
A rucked-up symphony of two movements in two parts (plus a bonus):
Starting in the ’62 room
Part 1 – “G.I. Fran” (wearing an IBA)
21-15-9 reps of:
Rucksack Thrusters (45/25 lbs)
Pull-ups
Rest approximately 3 minutes
In the 4th floor gym
Part 2 – “The Buddy Dragging Club” (Wearing IBA and ruck, with a buddy of similar weight)
As a pair, complete 4 laps of the 4th floor gym with buddy drags (alternate as needed)
In between each round complete 10 push-ups each still wearing the rucksack.
If you dare complete the Bonus Round
Part 3 – “Flip, Push, Carry, Drop. Repeat.” (Wearing IBA, start in the basement)
3 rounds of:
5 Handstand Push-ups
500m run (basement to 4th floor gym loop, wearing rucksack)
Post time to comments
Warrior Athletes,
Very, soon you cadets will be responsbile for planning workouts for your platoons. Here’s a WOD to keep in your back pocket for such an occasion. All it requires is a ruck, an IBA, some weight and pull-ups bars. That being said, bring the first three things and we will supply the pull-up bars. Men, pack 45lbs into your ruck, ladies, 25lbs.
A rucked-up symphony of two movements in two parts (plus a bonus):
Starting in the ’62 room
Part 1 – “G.I. Fran” (wearing an IBA)
21-15-9 reps of:
Rucksack Thrusters (45/25 lbs)
Pull-ups
Rest approximately 3 minutes
In the 4th floor gym
Part 2 – “The Buddy Dragging Club” (Wearing IBA and ruck, with a buddy of similar weight)
As a pair, complete 4 laps of the 4th floor gym with buddy drags (alternate as needed)
In between each round complete 10 push-ups each still wearing the rucksack.
If you dare complete the Bonus Round
Part 3 – “Flip, Push, Carry, Drop. Repeat.” (Wearing IBA, start in the basement)
3 rounds of:
5 Handstand Push-ups
500m run (basement to 4th floor gym loop, wearing rucksack)
Post time to comments
Thursday, 01/27/11
We will see what happens with the storm tonight. There is a fair chance we will be Code Red in the morning which will mean Arvin is closed. Try to get this in when you can or make up your own WOD and post it to the comments.
AMRAP 10
25 Wall balls (20/14)
25 Sit-ups
Post rounds complete to comments
AMRAP 10
25 Wall balls (20/14)
25 Sit-ups
Post rounds complete to comments
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