Tuesday, 1 October 2013

 

Announcements:
#1: 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.

#2: 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 3rd floor weight room of Arvin at 0530.   Try to be first in the door and jog up to the weight room to claim 2-3 squat racks on the far left side of the room.   We will need 1 bar for every 2 people, and we can spread out to the area around the bench press racks by the mirrors.  This workout is only open to club members and those who attended the Power Clean skills clinic this past weekend.  If anyone else is still waiting for the next On-Ramp session and you want to participate in this workout, introduce yourself to MAJ Macon at the beginning of class and we will see if we have enough coaches to partner you up with them to make sure you understand the Power Clean movement.

WOD: "The Chief"
Max rounds in 3 minutes of:
3 Power Cleans (135# / 95#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles - try to beat your score from the previous cycle each time.

Post rounds/reps completed for each of the 5 cycles.

Monday, 30 September 2013

Skills Clinic on Power Cleans led by LTC Gist, 28 SEP 13

Announcements: 
#1: 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.

#2: Hobby Club Application Status: Our application to become a hobby club will go before the Cadet Extra-curricular Activities Board (CEAB) today, so keep your fingers crossed!!  I will post the results as soon as I get them, but it could take a couple of weeks for a final decision to be announced.

#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 open to EVERYONE! 

WOD:
Starting in front of Arvin, run to the Cemetery entrance and back
Then, do 5 Rounds of:
- Stairway to Heaven with 15 burpees at the top
Then, run back to the Cemetery entrance and back
***Scale accordingly based on time.  If you are not as experienced and are struggling on the stairs/burpees, scale to just do 3-4 rounds and then finish with the final run to the cemetery and back.

Friday, 27 September 2013

Announcement: 
#1: 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.

#2: There will be a skills clinic this Saturday in Arvin at 0900.  Meet up in the 3rd floor weight room as soon as the doors open.  Power Cleans will be the main focus, but we are open to working on other movements and skills for anyone who is interested.

On-Ramp: Meet in Arvin's 62 Room at 0530.  Just a reminder that a minimum attendance of 8 out of 10 sessions is required before you can start participating in the regular workouts.  If you missed out on this On-Ramp session, please email us at blackandgoldcrossfit@gmail.com to sign-up for the next session.  This is an amazing opportunity that would costs hundreds of dollars in the civilian world so come check it out!  If you already have CrossFit experience, contact us as well so we can validate your skills/experience to determine whether or not you will still be required to attend On-Ramp first. 
**There will be some sessions that anyone is welcome to attend, but On-Ramp will be a requirement for the more technical workouts.

Regular Class:  We will meet in Arvin 62 room - CARDIO side at 0530.  Anyone is welcome to attend this workout, regardless of whether or not you have completed On-Ramp. 

WOD:
In any order:
- Row 2K for time
- Run on treadmill max distance in 8 min.
- Ride the stationary bike for max distance in 8 min.

Then, if you have time and you are still feeling good, Death by Kettlebell Swings (or dumbbell swings) if you don't want to go down to the Functional Fitness room.
Prescribed Weight: 53# for men / 35# for women
- 2 Kettlebell Swings when the clock starts
- 4 Kettlebell Swings at 1:00
- 6 Kettlebell Swings at 2:00
- keep increasing by 2 at the top of every minute and see how far you can get until you are no longer able to get the required number of reps completed within the minute.

Hope to see you all at the Skills Clinic on Saturday!

Thursday, 26 September 2013

Announcement: 
#1: 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.

#2: There will be a skills clinic this Saturday in Arvin at 0900, so mark your calendars!  More info to follow later this week.

On-Ramp: Meet in Arvin's 62 Room at 0530.  Just a reminder that a minimum attendance of 8 out of 10 sessions is required before you can start participating in the regular workouts.  If you missed out on this On-Ramp session, please email us at blackandgoldcrossfit@gmail.com to sign-up for the next session.  This is an amazing opportunity that would costs hundreds of dollars in the civilian world so come check it out!  If you already have CrossFit experience, contact us as well so we can validate your skills/experience to determine whether or not you will still be required to attend On-Ramp first. 
**There will be some sessions that anyone is welcome to attend, but On-Ramp will be a requirement for the more technical workouts.

Regular Class:  We will meet in Arvin 62 room at 0530.  Anyone is welcome to attend this workout, regardless of whether or not you have completed On-Ramp. 

WOD:  AMRAP 20 min.

-3 Handstand push ups
-6 Knees to elbows
-9 Box jumps  (20/24)
-12 Wall balls   (14/20)


***Take some time and perform stretching before starting workout. I recommend:

3 rounds (Take your time, this is not a race!)

-2 inch worm push ups
-4 spider man's
-6 air squats (try keeping hands together and extended over head while remaining as vertical as possible).

Wednesday, 25 September 2013

Announcement: 
#1: 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.

#2: There will be a skills clinic this Saturday in Arvin at 0900, so mark your calendars!  More info to follow later this week.

On-Ramp: Meet in Arvin's 3rd Floor Weight Room at 0530.  Just a reminder that a minimum attendance of 8 out of 10 sessions is required before you can start participating in the regular workouts.  If you missed out on this On-Ramp session, please email us at blackandgoldcrossfit@gmail.com to sign-up for the next session.  This is an amazing opportunity that would costs hundreds of dollars in the civilian world so come check it out!  If you already have CrossFit experience, contact us as well so we can validate your skills/experience to determine whether or not you will still be required to attend On-Ramp first. 
**There will be some sessions that anyone is welcome to attend, but On-Ramp will be a requirement for the more technical workouts.

Regular Class:  We will meet at the Shea track at 0530.  Anyone is welcome to attend this workout, regardless of whether or not you have completed On-Ramp. 

WOD:  Track Ladder:
- Run the following sprint intervals and jog half the sprint distance for recovery after each sprint:
200m-400m-600m-800m-600m-400m-200m
(Sprint 200m, jog 100m, sprint 400m, jog 200m, sprint 600m, jog 300m, etc.)

Post-WOD:
- Max Push-Ups in 1 minute
- 100m of lunges
- Max Push-Ups in 1 minute

***STRETCH OUT very well after this workout.  If you choose to run back up to your barracks, and then stretch, that is fine, but make sure you stretch or else you will most likely be sore later.