HAPPY NEW YEAR!!!
Cindy
AMRAP in 20 minutes of:
5 x pull ups
10 x push ups
15 x squats
compare to 10/19/09
Post rounds to comments.
Thursday 12/31/09
WOD #1
10-9-8-....-1 resps of:
pull-ups
squats
knees to elbows
burpees
WOD #2
Tabata Fight Gone Bad
Tabata intervals (8 rounds of 20 sec work and 10 sec rest) for the FGB exercises:
Post time / score to comments.
10-9-8-....-1 resps of:
pull-ups
squats
knees to elbows
burpees
WOD #2
Tabata Fight Gone Bad
Tabata intervals (8 rounds of 20 sec work and 10 sec rest) for the FGB exercises:
Wall-ball 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75/50 pounds (Reps)
Box Jump 24"/20" box (Reps)
Push-press 75/50 pounds (Reps)
Row (Calories)
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Post time / score to comments.
Wednesday 12/30/09
WOD#1: GI Jane
100 x burpee pull-ups
compare to 5/4/09
WOD#2: Squat Clean
2 x 2 x 1 x 1 x 1
Post time or weights to comments.
100 x burpee pull-ups
compare to 5/4/09
WOD#2: Squat Clean
2 x 2 x 1 x 1 x 1
Post time or weights to comments.
Tuesday 12/29/09
WOD#1
Rosa
5 rounds of:
400m run
10 x hand stand push-ups
WOD #2
AMRAP in 20 minutes of:
7 x overhead squats (115#/75#)
7 x L-Pull ups
Post time to comments.
Rosa
5 rounds of:
400m run
10 x hand stand push-ups
WOD #2
AMRAP in 20 minutes of:
7 x overhead squats (115#/75#)
7 x L-Pull ups
Post time to comments.
Monday 12/28/09
WOD#1:
Run 5K for time.
WOD#2:
For time:
row for 50 calories
50 x double unders
row for 35 calories
35 x double unders
row for 20 calories
20 x double unders
Post time to comments.
Run 5K for time.
WOD#2:
For time:
row for 50 calories
50 x double unders
row for 35 calories
35 x double unders
row for 20 calories
20 x double unders
Post time to comments.
Christmas Day 12/25/09
MERRY CHRISTMAS!!!!!!
This would be a day that your unit would ZONK morning PT. That being said, enjoy your Christmas and take an extra day off. For those of you that have being doing the WODs on your own this week, you deserve the extra day. Sleep in and have a very Merry Christmas.
For those that really, really want to do something, here you go:
as many Squats as possible in 5 minutes.
Post Christmas stories, and/or reps to comments.
This would be a day that your unit would ZONK morning PT. That being said, enjoy your Christmas and take an extra day off. For those of you that have being doing the WODs on your own this week, you deserve the extra day. Sleep in and have a very Merry Christmas.
For those that really, really want to do something, here you go:
as many Squats as possible in 5 minutes.
Post Christmas stories, and/or reps to comments.
Thursday 12/24/09
12 Days of CrossFit:
Think of the the 12 Days of Christmas song as you do this. Day 1, then day 2 + day 1, .... day 12 + day 11 + day 10 ... day 1. Each day is the number of reps of that particular exercise. There are 2 versions below. One if you don't have a gym and another if you have the equipment. This should be a fun one. Try to do this with a partner. Enjoy.
#1. body weight version:
Day 1: 100m sprint
Day 2: hand stand push up
Day 3: flutterkick (4 count)
Day 4: tuck jump
Day 5: push-up
Day 6: squat
Day 7: sit-up
Day 8: mountain climber (4 count)
Day 9: walking lunges (each leg)
Day 10: burpees
Day 11: box jump (24" or whatever you can find to jump onto)
Day 12: pistols (6 per leg)
#2. If you can get to a gym:
Day 1: 100m sprint
Day 2: sumo deadlift high pull (95lb/65lb)
Day 3: thruster (95lb/65lb)
Day 4: pull-ups
Day 5: burpees
Day 6: box jumps (24")
Day 7: push-ups
Day 8: kettle bell swings (53lb/35lb)
Day 9: wall ball shots (20lb / 12lb)
Day 10: sit-ups (abmat or unanchored)
Day 11: knees to elbows
Day 12: double-unders
Post the version, your time, and what you though of this WOD.
Think of the the 12 Days of Christmas song as you do this. Day 1, then day 2 + day 1, .... day 12 + day 11 + day 10 ... day 1. Each day is the number of reps of that particular exercise. There are 2 versions below. One if you don't have a gym and another if you have the equipment. This should be a fun one. Try to do this with a partner. Enjoy.
#1. body weight version:
Day 1: 100m sprint
Day 2: hand stand push up
Day 3: flutterkick (4 count)
Day 4: tuck jump
Day 5: push-up
Day 6: squat
Day 7: sit-up
Day 8: mountain climber (4 count)
Day 9: walking lunges (each leg)
Day 10: burpees
Day 11: box jump (24" or whatever you can find to jump onto)
Day 12: pistols (6 per leg)
#2. If you can get to a gym:
Day 1: 100m sprint
Day 2: sumo deadlift high pull (95lb/65lb)
Day 3: thruster (95lb/65lb)
Day 4: pull-ups
Day 5: burpees
Day 6: box jumps (24")
Day 7: push-ups
Day 8: kettle bell swings (53lb/35lb)
Day 9: wall ball shots (20lb / 12lb)
Day 10: sit-ups (abmat or unanchored)
Day 11: knees to elbows
Day 12: double-unders
Post the version, your time, and what you though of this WOD.
Wednesday 12/23/09
WOD #1
Griff
3 rounds of:
800m run
400m backwards run
OR
WOD #2
AMRAP in 20 minutes of:
8 x deadlift (135#/75#)
6 x hang power clean (135#/75#)
4 x front squat (135#/75#)
Griff
3 rounds of:
800m run
400m backwards run
OR
WOD #2
AMRAP in 20 minutes of:
8 x deadlift (135#/75#)
6 x hang power clean (135#/75#)
4 x front squat (135#/75#)
Tuesday 12/22/09
WOD #1 for no gym:
For time:
25 x burpees
50 x push ups
50 x sit ups
25 x burpees
OR
WOD #2 if you can get to a gym:
For time:
10,9,8,...1 rep rounds of:
pull ups (C2B)
kettlebell swing (53#/35#)
double under
Post WOD and time to comments.
For time:
25 x burpees
50 x push ups
50 x sit ups
25 x burpees
OR
WOD #2 if you can get to a gym:
For time:
10,9,8,...1 rep rounds of:
pull ups (C2B)
kettlebell swing (53#/35#)
double under
Post WOD and time to comments.
Monday 12/21/09
Tabata This (sort of...)
Tabata sequence, 8 rounds of 20 seconds work and 10 seconds rest for a total of 4 minutes, for each of the following exercises
Squat
Push up
Sit up
Handstand Push up (sub=hold yourself static in the Handstand position for 20 seconds/rest 10 seconds)
Burpee
Your score is the lowest number of reps in any given round on each exercise. Add that number for all exercises for a total.
Post score to comments.
Tabata sequence, 8 rounds of 20 seconds work and 10 seconds rest for a total of 4 minutes, for each of the following exercises
Squat
Push up
Sit up
Handstand Push up (sub=hold yourself static in the Handstand position for 20 seconds/rest 10 seconds)
Burpee
Your score is the lowest number of reps in any given round on each exercise. Add that number for all exercises for a total.
Post score to comments.
Saturday 12/19/09 - Sunday 12/20/09
Rest Days.
Enjoy your time away, but make sure you check in next week for more WODs. Two will be posted each day so you can choose the one that fits your availability of equipment. As long as you have access to a playgound, you'll be able to do one of the WODs.
Enjoy your time away, but make sure you check in next week for more WODs. Two will be posted each day so you can choose the one that fits your availability of equipment. As long as you have access to a playgound, you'll be able to do one of the WODs.
Friday 12/18/09
For time:
50 x double unders
30 x squat clean (135#/95#)
50 x double unders
Post time to comments.
50 x double unders
30 x squat clean (135#/95#)
50 x double unders
Post time to comments.
Thursday 12/17/09
3 rounds for time of:
7 x muscle ups
7 x ring push ups
gym loop
Had a request for these two exercises, so here you go.
Post times to comments.
7 x muscle ups
7 x ring push ups
gym loop
Had a request for these two exercises, so here you go.
Post times to comments.
Tuesday 12/15/09
For time.
15 x Hand stand push up
1 x Knees to elbows
13 x Hand stand push up
3 x Knees to elbows
11 x Hand stand push up
5 x Knees to elbows
9 x Hand stand push up
7 x Knees to elbows
7 x Hand stand push up
9 x Knees to elbows
5 x Hand stand push up
11 x Knees to elbows
3 x Hand stand push up
13 x Knees to elbows
1 x Hand stand push up
15 x Knees to elbows
Compare to 3/18/09
Post time to comments.
15 x Hand stand push up
1 x Knees to elbows
13 x Hand stand push up
3 x Knees to elbows
11 x Hand stand push up
5 x Knees to elbows
9 x Hand stand push up
7 x Knees to elbows
7 x Hand stand push up
9 x Knees to elbows
5 x Hand stand push up
11 x Knees to elbows
3 x Hand stand push up
13 x Knees to elbows
1 x Hand stand push up
15 x Knees to elbows
Compare to 3/18/09
Post time to comments.
Monday 12/14/09
Lumberjack 20
20 x deadlift (275lb) / gym loop
20 x kettle bell swings (70lb) / gym loop
20 x overhead squats (115lb) / gym loop
20 x burpees / gym loop
20 x pull-ups (C2B) / gym loop
20 x box jumps (24") / gym loop
20 x DB squat cleans (45lb each) / gym loop
This WOD is in honor of the Soldiers killed at Ft. Hood on 5 November. Give it your all, and do it right. Scale appropriately. This should be a struggle, not necessarily a race. It will take 20 to 30 minutes to complete. Honor the members of Lumberjack CrossFit with your effort.
20 x deadlift (275lb) / gym loop
20 x kettle bell swings (70lb) / gym loop
20 x overhead squats (115lb) / gym loop
20 x burpees / gym loop
20 x pull-ups (C2B) / gym loop
20 x box jumps (24") / gym loop
20 x DB squat cleans (45lb each) / gym loop
This WOD is in honor of the Soldiers killed at Ft. Hood on 5 November. Give it your all, and do it right. Scale appropriately. This should be a struggle, not necessarily a race. It will take 20 to 30 minutes to complete. Honor the members of Lumberjack CrossFit with your effort.
Friday 12/11/09
Beat Your Goat
As the Army team prepares to battle their goat for 60 minutes on Saturday, you will do battle with your own goat.
WOD: work on your number one goat for 60 minutes.
If we can defeat our goats in 60 minutes, hopefully the Army will be able to rally on Saturday and beat their goat.
For some different drills on your goat, search for it here and learn. Good luck.
Post goat, drills worked on, and progress to comments.
As the Army team prepares to battle their goat for 60 minutes on Saturday, you will do battle with your own goat.
WOD: work on your number one goat for 60 minutes.
If we can defeat our goats in 60 minutes, hopefully the Army will be able to rally on Saturday and beat their goat.
For some different drills on your goat, search for it here and learn. Good luck.
Post goat, drills worked on, and progress to comments.
Thursday 12/10/09
AMRAP in 20 minutes of:
6 x box jumps (36" / 24")
8 x sumo deadlift high pull (95lb / 55lb)
10 x ring dip
Post rounds to comments.
6 x box jumps (36" / 24")
8 x sumo deadlift high pull (95lb / 55lb)
10 x ring dip
Post rounds to comments.
Wednesday 12/09/09
For weight:
Shoulder press: 1 x 1 x 1 x 1
Push press: 1 x 1 x 1 x 1
Push jerk: 1 x 1 x 1 x 1
Post weights to comments.
Shoulder press: 1 x 1 x 1 x 1
Push press: 1 x 1 x 1 x 1
Push jerk: 1 x 1 x 1 x 1
Post weights to comments.
Tuesday 12/08/09
Helen
3 rounds of:
gym loop (400m run)
21 x kettle bell swings (53lb / 35lb)
12 x pull-ups
Post time to comments.
3 rounds of:
gym loop (400m run)
21 x kettle bell swings (53lb / 35lb)
12 x pull-ups
Post time to comments.
Monday 12/07/09
3 rounds for time:
10 x deadlift (225lb / 135lb)
50 x double unders (30 x tuck jumps)
Post time to comments.
10 x deadlift (225lb / 135lb)
50 x double unders (30 x tuck jumps)
Post time to comments.
Saturday 12/05/09 - Sunday 12/06/09
Rest Days.
For those of you looking to do the Lumberjack 20 on Saturday, don't worry, you'll get your chance TEE week.
For those of you looking to do the Lumberjack 20 on Saturday, don't worry, you'll get your chance TEE week.
CrossFit Friday 12/04/09
For time:
21-15-9
Handstand push-up / 500m (Supe & Comm's loop)
Weighted Pull-up
Post time and pull-up weight to comments.
21-15-9
Handstand push-up / 500m (Supe & Comm's loop)
Weighted Pull-up
Post time and pull-up weight to comments.
Thursday 12/03/09
As many round as possible in 20 minutes of:
10 x Front squats (75lb/45lb)
12 x Sumo dead lift high pull (75lb/45lb)
15 x Burpees
Post rounds to comments.
10 x Front squats (75lb/45lb)
12 x Sumo dead lift high pull (75lb/45lb)
15 x Burpees
Post rounds to comments.
Wednesday 12/02/09
Day of max effort
Max reps of body weight bench press
Max reps of body weight dead lift
Max reps of body weight overhead (press, push press, or push jerk)
-Scale overhead as needed. If you cannot clean your body weight, DO NOT try to get it overhead. Drop down to 3/4 or 1/2 body weight as needed.
Bonus:
max reps of pull ups
max height box jump
Post reps and height to comments.
Max reps of body weight bench press
Max reps of body weight dead lift
Max reps of body weight overhead (press, push press, or push jerk)
-Scale overhead as needed. If you cannot clean your body weight, DO NOT try to get it overhead. Drop down to 3/4 or 1/2 body weight as needed.
Bonus:
max reps of pull ups
max height box jump
Post reps and height to comments.
Monday 11/30/09
Filthy Fifty
For time.
50 x 24" Box jump
50 x Jumping pull-ups
50 x 35lb Kettlebell swing (20lb)
50 x Steps of walking lunge
50 x Knees to elbows
50 x 45lb Push press
50 x Back extension
50 x 20lb Wall ball (12lb)
50 x Burpee
50 x Double under
Post time to comments.
Compare to 5/22/09
For time.
50 x 24" Box jump
50 x Jumping pull-ups
50 x 35lb Kettlebell swing (20lb)
50 x Steps of walking lunge
50 x Knees to elbows
50 x 45lb Push press
50 x Back extension
50 x 20lb Wall ball (12lb)
50 x Burpee
50 x Double under
Post time to comments.
Compare to 5/22/09
Friday 11/27/09
3 rounds for time:
30 x Pull ups
25 x Walking lunges (total, NOT per leg)
Post time to comments.
30 x Pull ups
25 x Walking lunges (total, NOT per leg)
Post time to comments.
Thursday 11/26/09
HAPPY THANKSGIVING!!!
Recommendation is to complete this WOD prior to eating today :)
3 rounds for time:
Run 400 meters
50 x Squats
Post time to comments.
Recommendation is to complete this WOD prior to eating today :)
3 rounds for time:
Run 400 meters
50 x Squats
Post time to comments.
Wednesday 11/25/09
AMRAP in 20 minutes of:
2 x Shoulder press (65/45)
4 x Push press (65/45)
6 x Push jerk (65/45)
8 x Box jump (24" / 20")
10 x Kettle bell swing (53/35)
Post rounds to comments.
2 x Shoulder press (65/45)
4 x Push press (65/45)
6 x Push jerk (65/45)
8 x Box jump (24" / 20")
10 x Kettle bell swing (53/35)
Post rounds to comments.
Tuesday 11/24/09
5 rounds for time:
5 x Power snatch (75lb/50lb)
10 x Overhead squat (75lb/50lb)
15 x Push ups
20 x Sit ups
Post time to comments.
5 x Power snatch (75lb/50lb)
10 x Overhead squat (75lb/50lb)
15 x Push ups
20 x Sit ups
Post time to comments.
CrossFit Friday - 11/20/09
Meet in the '62 room for some Friday morning fun.
5 rounds of:
5 x Burpees
15 x Pull ups
30 x Squats
300m Sprint
Post time to comments
5 rounds of:
5 x Burpees
15 x Pull ups
30 x Squats
300m Sprint
Post time to comments
Thursday 11/19/09
3 rounds for time:
50 x Squats
25 x Pull ups
20 x Body weight dead lift
Post time to comments
50 x Squats
25 x Pull ups
20 x Body weight dead lift
Post time to comments
Wednesday 11/18/09
As many rounds as possible (AMRAP) in 20 minutes of:
7 x Kettle bell swing (53lb/35lb)
7 x Box jump (24" / 20")
7 x Burpee
Post number of rounds to comments.
7 x Kettle bell swing (53lb/35lb)
7 x Box jump (24" / 20")
7 x Burpee
Post number of rounds to comments.
Tuesday 11/17/09
For Weight:
1 x 1 x 1 x 1 x 1 x 1 x 1 of Front Squat
Front Squat Demo
Compare to 01/28/09
Post weight to comments
1 x 1 x 1 x 1 x 1 x 1 x 1 of Front Squat
Front Squat Demo
Compare to 01/28/09
Post weight to comments
Monday 11/16/09
5 rounds for time of:
15 x Sumo Dead Lift High Pull (75lb / 45lb)
50 x Double Unders (sub 5:1 singles or 20 Tuck Jumps)
10 x Pull Ups
Post time to comments.
15 x Sumo Dead Lift High Pull (75lb / 45lb)
50 x Double Unders (sub 5:1 singles or 20 Tuck Jumps)
10 x Pull Ups
Post time to comments.
CrossFit Friday 11/13/09
As many rounds as possible (AMRAP) in 20 minutes of:
5 x Ring dip (10 x Straight bar dip)
15 x 24" Box jump
1 rope climb
Run 1 1/2 laps around Hayes track
Post number of rounds to comments.
Beat VMI!
5 x Ring dip (10 x Straight bar dip)
15 x 24" Box jump
1 rope climb
Run 1 1/2 laps around Hayes track
Post number of rounds to comments.
Beat VMI!
Wednesday 11/11/09
Veterans Day.
Today in honor of Veterans day I am going to let you guys pick you own Hero WOD. Pick your favorite, pick one you've never done but whatever you do give it your everything.
Here's your list of the Hero WODs.
I will be at Shea Stadium at 0800 and will put together a Hero montage workout.
Today in honor of Veterans day I am going to let you guys pick you own Hero WOD. Pick your favorite, pick one you've never done but whatever you do give it your everything.
Here's your list of the Hero WODs.
I will be at Shea Stadium at 0800 and will put together a Hero montage workout.
Post workout and results to comments.
Tuesday 11/10/09
For time.
4 rounds of:
10 x Push jerk (155lb/105lb)
10 x Pull up
10 x Burpee
Post time to comments.
Pull weight from the ground. No racking.
4 rounds of:
10 x Push jerk (155lb/105lb)
10 x Pull up
10 x Burpee
Post time to comments.
Pull weight from the ground. No racking.
Monday 11/9/09
For time.
5 rounds of:
15 x Hang squat clean (135lb/95lb)
30 x Push up
Post time to comments.
5 rounds of:
15 x Hang squat clean (135lb/95lb)
30 x Push up
Post time to comments.
Saturday 11/7/09 - Sunday 11/8/09
Rest Days!
Good luck to those of you competing in the Black and Blue CF competition.
BEAT AIR FORCE!!!!
Good luck to those of you competing in the Black and Blue CF competition.
BEAT AIR FORCE!!!!
Friday 11/6/09
Sorry for the late post...I've been fighting off the pig.
AMRAP 20 minutes of:
10 x Alligator push up
5 x Jeremy Specials
10 x Dips
30 second wall sit or squat hold.
Post number of rounds to comments.
Don't like this one? Do your own AMRAP for 20...just tell us about it in comments.
BEAT AIR FORCE!!!
AMRAP 20 minutes of:
10 x Alligator push up
5 x Jeremy Specials
10 x Dips
30 second wall sit or squat hold.
Post number of rounds to comments.
Don't like this one? Do your own AMRAP for 20...just tell us about it in comments.
BEAT AIR FORCE!!!
Tuesday 11/3/09
For time.
Every 3 minutes run 150m then AMRAP 20" Burpee Box Jumps
Continue this until you reach 50 Burpee Box Jumps
Then,
Run 1 mile.
Post time to comments.
To summarize...at 3, 2, 1, Go! you will run the east/west hallway from the '62 room and back. Once back in the '62 room you will do as many burpee box jumps as you can until the 3 minute mark. At that time, you will run the hallway again come back and do as many burpee box jumps as you can until the 6 minute mark, etc...you will continue this until you get 50 burpee box jumps. Once you hit that magical number, exit Arvin and run to Kosciuszko's monument and back. Time stops when you re-enter the '62 room.
Every 3 minutes run 150m then AMRAP 20" Burpee Box Jumps
Continue this until you reach 50 Burpee Box Jumps
Then,
Run 1 mile.
Post time to comments.
To summarize...at 3, 2, 1, Go! you will run the east/west hallway from the '62 room and back. Once back in the '62 room you will do as many burpee box jumps as you can until the 3 minute mark. At that time, you will run the hallway again come back and do as many burpee box jumps as you can until the 6 minute mark, etc...you will continue this until you get 50 burpee box jumps. Once you hit that magical number, exit Arvin and run to Kosciuszko's monument and back. Time stops when you re-enter the '62 room.
Monday 11/2/09
3 rounds, max reps of:
Thrusters (95lb/65lb)
5 minute rest between rounds.
Post number of reps for each round to comments.
Thrusters (95lb/65lb)
5 minute rest between rounds.
Post number of reps for each round to comments.
Saturday 10/31/09 - Sunday 11/01/09
Rest Days.
Good luck to all the Firsties getting their branches on Sunday.
Good luck to all the Firsties getting their branches on Sunday.
CrossFit Friday 10/30/09
Meet in the normal Monday to Thursday location.
For time.
21-15-9 reps of:
Pull up
Kettle bell swing (53lb/35lb)
Wall ball (20lb/12lb)
Hill run
Post time to comments.
For time.
21-15-9 reps of:
Pull up
Kettle bell swing (53lb/35lb)
Wall ball (20lb/12lb)
Hill run
Post time to comments.
Thursday 10/29/09
Tyler
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado. USMA Class of 2007.
For time.
5 rounds of:
7 x Muscle up
21 x 95lb Sumo deadlift high pull
Post time to comments.
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado. USMA Class of 2007.
For time.
5 rounds of:
7 x Muscle up
21 x 95lb Sumo deadlift high pull
Post time to comments.
Tuesday 10/27/09
This was the trainer workout on Saturday at the Level 1.
For time.
3 rounds of:
4 x Handstand push up
8 x Chest to bar pull up
12 x Body weight dead lift
16 x 20" Box jump
Post time to comments.
For time.
3 rounds of:
4 x Handstand push up
8 x Chest to bar pull up
12 x Body weight dead lift
16 x 20" Box jump
Post time to comments.
Saturday 10/24/09 - Sunday 10/25/09
Rest Days.
Level 1 happening this weekend at Arvin. Look for some new coaches and programmers soon.
Level 1 happening this weekend at Arvin. Look for some new coaches and programmers soon.
CrossFit Friday 10/23/09
For time.
Tuck jumps x 25
Run stairs (To forth floor, back to basement, then to Hayes)
Indiana Jones rope climbs (2 x 20 foot climbs)
Climbers, mountain
Knees to elbows x 25
Over the shoulder carry (Carry partner down halway switch and come back)
Run stairs (Run to 4th floor, down to basement then back to 4th floor gym)
Team side steps (down and back the length of the basketball court)
Run 1 x suicide
Equalizers (We'll explain this in the morning)
Abs of steel (25 x Sit ups)
Team side steps
Post time to comments.
Tuck jumps x 25
Run stairs (To forth floor, back to basement, then to Hayes)
Indiana Jones rope climbs (2 x 20 foot climbs)
Climbers, mountain
Knees to elbows x 25
Over the shoulder carry (Carry partner down halway switch and come back)
Run stairs (Run to 4th floor, down to basement then back to 4th floor gym)
Team side steps (down and back the length of the basketball court)
Run 1 x suicide
Equalizers (We'll explain this in the morning)
Abs of steel (25 x Sit ups)
Team side steps
Post time to comments.
Thursday 10/22/09
For weight.
Dead lift
1 x 1 x 1
This should take you no more than 10 minutes and you should be going for a 1 rep max.
Then,
For time.
10 rounds of:
10 x Burpee
10 x Pull up
Post weight of dead lift and time to comments.
Dead lift
1 x 1 x 1
This should take you no more than 10 minutes and you should be going for a 1 rep max.
Then,
For time.
10 rounds of:
10 x Burpee
10 x Pull up
Post weight of dead lift and time to comments.
Tuesday 10/20/09
For time.
10-9-8-7-6-5-4-3-2-1 reps of:
Clean
Push Press
Overhead Squat
Men's weight is 115lb, women's weight is 75lb. Scale as needed but use the same weight for all 3 exercises.
Post time to comments.
10-9-8-7-6-5-4-3-2-1 reps of:
Clean
Push Press
Overhead Squat
Men's weight is 115lb, women's weight is 75lb. Scale as needed but use the same weight for all 3 exercises.
Post time to comments.
Monday 10/19/09
Cindy
As many rounds as possible (AMRAP) in 20 minutes of:
5 x Pull up
10 x Push up
15 x Squat
Post number of rounds to comments.
As many rounds as possible (AMRAP) in 20 minutes of:
5 x Pull up
10 x Push up
15 x Squat
Post number of rounds to comments.
CrossFit Friday 10/16/09
A little play on a workout from Brass Ring Fitness (www.brassringfitness.com)
Full Mission Profile
Situation:
Recent human intelligence and satellite reports confirm that a high level
Taliban leader is hiding in a small mountainous village in a rugged area of
Afghanistan. This individual is one of NATO's top 10 highest priority
targets and is not expected to stay in the same place for very long.
Currently the target and his small group of Taliban fighters are strong
arming the village, recruiting fighters by threatening families that they
will kill wives and children if the men do not join them.
Objective:
It is essential that your team takes him out before he is able to move to
another location.
Mission Parameters:
Your team will have 30 minutes from the time of insert to extract to
complete the mission. Failure to meet this time-line results in the
compromising of your team and the endangerment of the villagers.
FMP WORKOUT
Insert:
10 x stairway to heaven (start in basement)
Actions on Objective:
1 x IOCT as rx'd (exit south doors on track)
25m burpee long jumps (length of 3rd floor hallway)
25m bear crawl (hallway back to stairs)
Exfil:
10 x stairway to heaven (start at the 4th floor)
Notes:
To help manage your time, assume you have a max time of 10 minutes for each
phase.
Good luck. The people of the village are counting on you!
Full Mission Profile
Situation:
Recent human intelligence and satellite reports confirm that a high level
Taliban leader is hiding in a small mountainous village in a rugged area of
Afghanistan. This individual is one of NATO's top 10 highest priority
targets and is not expected to stay in the same place for very long.
Currently the target and his small group of Taliban fighters are strong
arming the village, recruiting fighters by threatening families that they
will kill wives and children if the men do not join them.
Objective:
It is essential that your team takes him out before he is able to move to
another location.
Mission Parameters:
Your team will have 30 minutes from the time of insert to extract to
complete the mission. Failure to meet this time-line results in the
compromising of your team and the endangerment of the villagers.
FMP WORKOUT
Insert:
10 x stairway to heaven (start in basement)
Actions on Objective:
1 x IOCT as rx'd (exit south doors on track)
25m burpee long jumps (length of 3rd floor hallway)
25m bear crawl (hallway back to stairs)
Exfil:
10 x stairway to heaven (start at the 4th floor)
Notes:
To help manage your time, assume you have a max time of 10 minutes for each
phase.
Good luck. The people of the village are counting on you!
Thursday 10/15/09
Nasty Girls
For time.
3 rounds of:
50 x Squat
7 x Muscle up
10 x Hang power clean (135lb/95lb)
Post time to comments.
Video Demo Here.
Compare to 5/20/09
For time.
3 rounds of:
50 x Squat
7 x Muscle up
10 x Hang power clean (135lb/95lb)
Post time to comments.
Video Demo Here.
Compare to 5/20/09
Wednesday 10/14/09
Another workout pulled from the CF New England site. They have some really good programming.
For time.
3 rounds of:
40 x Box jump (24"/20")
3 x 15ft rope climb (2nd red mark)
Post time to comments.
For time.
3 rounds of:
40 x Box jump (24"/20")
3 x 15ft rope climb (2nd red mark)
Post time to comments.
Tuesday 10/13/09
Diane
21-15-9 reps of:
Deadlift (225lb/155lb)
Hand stand push up
Post time to comments.
21-15-9 reps of:
Deadlift (225lb/155lb)
Hand stand push up
Post time to comments.
Monday 10/12/09
As many rounds as possible in 20 minutes of:
7 x 95lb Hang power clean
7 x 95lb Push press
7 x 95lb Sumo dead lift high pull
Post number of rounds to comments.
7 x 95lb Hang power clean
7 x 95lb Push press
7 x 95lb Sumo dead lift high pull
Post number of rounds to comments.
CrossFit Friday 10/9/09
Show up in the 2nd Floor gym for your weekly dose of CF Friday medicine. Will post workout later for those who are really interested.
Otherwise,
For Time.
Run 5k.
Beat Vandy!
Otherwise,
For Time.
Run 5k.
Beat Vandy!
Wednesday 10/7/09
Pull ups with a kicker
For time.
100 x Pull up
Here is the kicker...every time you drop off/let go of the bar you will do:
10 x Push up
25 x Squat
Run the stairway to heaven.
Complete this sequence until you get to 100 pull ups.
Post time and number of rounds to comments.
For time.
100 x Pull up
Here is the kicker...every time you drop off/let go of the bar you will do:
10 x Push up
25 x Squat
Run the stairway to heaven.
Complete this sequence until you get to 100 pull ups.
Post time and number of rounds to comments.
Tuesday 10/6/09
Warm up with the Bergener warm up prior doing this workout. Click here for demo.
Then,
10 x 95lb Drop snatch
Then,
Full Squat Snatch
1 x 1 x 1 x 1 x 1 x 1 x 1
Post load to comments.
Then,
10 x 95lb Drop snatch
Then,
Full Squat Snatch
1 x 1 x 1 x 1 x 1 x 1 x 1
Post load to comments.
Monday 10/5/09
For time.
Run 1000 meter (2 laps around the Com/Supe Loop)
Then,
21-15-9 reps of:
Kettlebell Swing (53lb/35lb)
Burpee
Post time to comments.
Run 1000 meter (2 laps around the Com/Supe Loop)
Then,
21-15-9 reps of:
Kettlebell Swing (53lb/35lb)
Burpee
Post time to comments.
CrossFit Friday 10/2/09
The Combat Fitness Challenge (Beta) developed by 1LT Matt Hoff, USMA '07
For time.
Run 100m
Pick up 2 x 20lb sand bags
Run 400m
Climb over 6 foot wall/barrier
70lb ammo can overhead anyway
High crawl 50m
5 x 20lb sandbag throw at 8ft target
5 x 20lb sandbag throw at 10ft target
5 x 20lb sandbag throw at 8ft target
"Buddy carry" weighted duffel back to the starting point
175 points for completing in 15 minutes. Add 1 point for every 5 seconds faster and subtract 1 point for every 5 seconds slower.
Post score and effectiveness as a measurement of fitness to comments.
For time.
Run 100m
Pick up 2 x 20lb sand bags
Run 400m
Climb over 6 foot wall/barrier
70lb ammo can overhead anyway
High crawl 50m
5 x 20lb sandbag throw at 8ft target
5 x 20lb sandbag throw at 10ft target
5 x 20lb sandbag throw at 8ft target
"Buddy carry" weighted duffel back to the starting point
175 points for completing in 15 minutes. Add 1 point for every 5 seconds faster and subtract 1 point for every 5 seconds slower.
Post score and effectiveness as a measurement of fitness to comments.
Wednesday 9/30/09
For time.
50-40-30-20-10 reps of:
Push up
Knees to elbows
Run the stairway to heaven
Post time to comments
50-40-30-20-10 reps of:
Push up
Knees to elbows
Run the stairway to heaven
Post time to comments
Tuesday 9/29/09
Got this idea from a workout on CrossFit Boston. It is meant to test you as much mentally as it does physically. This is Black and Gold's version of...
Unbreakable
For time.
20 -10 reps of:
1/2 Body weight push press/jerk
Pull up
Sit up
Double under
Push up
Kettle bell swing (70lb/53lb)
All sets must be unbroken. If you break a set you have to start back at 0. Just to be clear, here is what broken means for each exercise.
Push press/jerk: Putting the bar down.
Pull up: Coming off the bar
Sit up: Standard Army rules
Double under: Either you do all of them in a row or you don't. Sub is 4 regular for 1 DU.
Push up: Standard Army rules
Kettle bell swing: Putting the kettle bell down
Post time to comments.
Unbreakable
For time.
20 -10 reps of:
1/2 Body weight push press/jerk
Pull up
Sit up
Double under
Push up
Kettle bell swing (70lb/53lb)
All sets must be unbroken. If you break a set you have to start back at 0. Just to be clear, here is what broken means for each exercise.
Push press/jerk: Putting the bar down.
Pull up: Coming off the bar
Sit up: Standard Army rules
Double under: Either you do all of them in a row or you don't. Sub is 4 regular for 1 DU.
Push up: Standard Army rules
Kettle bell swing: Putting the kettle bell down
Post time to comments.
Monday 9/28/09
For time.
3 rounds of:
30 x Med ball cleans
20 x Box Jump
500m run (Com and Supe House Loop)
Post time to comments.
3 rounds of:
30 x Med ball cleans
20 x Box Jump
500m run (Com and Supe House Loop)
Post time to comments.
Friday 9/25/09
CrossFit Friday
We constantly prepare for combat - that is our focus and why we push ourselves physically.
However, the enemy always gets a vote and remains unpredictable. We must always be vigilant and adapt to the unknown because you just don't know what's going to happen when you leave the wire.
Meet in front of Arvin at 0530.
We constantly prepare for combat - that is our focus and why we push ourselves physically.
However, the enemy always gets a vote and remains unpredictable. We must always be vigilant and adapt to the unknown because you just don't know what's going to happen when you leave the wire.
Meet in front of Arvin at 0530.
Thursday 9/24/09
For time.
4 rounds of:
3 x Muscle up
6 x 3/4 Body weight front squat
9 x 3/4 Body weight overhead (press, jerk, split jerk etc...)
No racking weight! So if you put it down, you will have to clean it back up before doing the squats or overheads. Just a little extra motivation for you from your very own CF programmer.
Post time to comments.
4 rounds of:
3 x Muscle up
6 x 3/4 Body weight front squat
9 x 3/4 Body weight overhead (press, jerk, split jerk etc...)
No racking weight! So if you put it down, you will have to clean it back up before doing the squats or overheads. Just a little extra motivation for you from your very own CF programmer.
Post time to comments.
Wednesday 9/23/09
Angie
For time.
100 x Pull up
100 x Push up
100 x Sit up
100 x Squat
Post time to comments.
Complete all 100 reps of each exercise before moving to the next.
Compare to 5/11/09
For time.
100 x Pull up
100 x Push up
100 x Sit up
100 x Squat
Post time to comments.
Complete all 100 reps of each exercise before moving to the next.
Compare to 5/11/09
Tuesday 9/22/09
For Time:
4 rounds of:
Run 800m
Rest exactly 2 minutes between each round.
Run down to Shea Stadium for warm-up. Start upon arrival. Bring a watch and time yourself.
Don't forget your reflective belt.
For those that want - meet on the field after the run and get some coaching on your squat form.
Post times to comments
4 rounds of:
Run 800m
Rest exactly 2 minutes between each round.
Run down to Shea Stadium for warm-up. Start upon arrival. Bring a watch and time yourself.
Don't forget your reflective belt.
For those that want - meet on the field after the run and get some coaching on your squat form.
Post times to comments
Monday 9/21/09
J.T.
For time.
21-15-9 reps of:
Handstand push ups
Ring dips
Push ups
Post time to comments.
For time.
21-15-9 reps of:
Handstand push ups
Ring dips
Push ups
Post time to comments.
Saturday 9/19/09 - Sunday 9/20/09
Rest Days.
Don't forget to come out to the Combined Arms Tailgate immediately after we beat the hell out of Ball State. It will be on Howze Field next to the Foley Center.
On a side note, after doing some research about fitness equipment I found this little gem. Who knew that fitness was so easy. Check it out.
How cool is that! It takes the work out of your workout AND if you can sit you can get fit! Awesome! To hell with WODs folks, I'm getting one of these.
Don't forget to come out to the Combined Arms Tailgate immediately after we beat the hell out of Ball State. It will be on Howze Field next to the Foley Center.
On a side note, after doing some research about fitness equipment I found this little gem. Who knew that fitness was so easy. Check it out.
How cool is that! It takes the work out of your workout AND if you can sit you can get fit! Awesome! To hell with WODs folks, I'm getting one of these.
CrossFit Friday 9/18/09
Meet at 0530 in front of Arvin and jog up to Michie.
Tabata be Motivated
8 round of 20 seconds of work followed by 10 seconds of rest for a total of 4 minutes each of the following exercises:
Bleacher jump
Sit up
Squat
Push up
Run (side line to side line)
Total score is the fewest number of reps performed on any of the 8 rounds of each exercise added to the total number of side line to side line trips.
Post score to comments.
Beat Ball State!!!
Tabata be Motivated
8 round of 20 seconds of work followed by 10 seconds of rest for a total of 4 minutes each of the following exercises:
Bleacher jump
Sit up
Squat
Push up
Run (side line to side line)
Total score is the fewest number of reps performed on any of the 8 rounds of each exercise added to the total number of side line to side line trips.
Post score to comments.
Beat Ball State!!!
Thursday 9/17/09
For time.
18-14-10 reps of:
Dead lift (225lb/185lb)
Flying pull up
Post time to comments.
Demonstration of the flying pull up can be seen here, and I will demonstrate tomorrow morning at 0530.
Scale the dead lift as needed.
18-14-10 reps of:
Dead lift (225lb/185lb)
Flying pull up
Post time to comments.
Demonstration of the flying pull up can be seen here, and I will demonstrate tomorrow morning at 0530.
Scale the dead lift as needed.
Wednesday 9/16/09
For time.
5 rounds of:
Run stairway to heaven and back (4th floor)
10 x Kettle bell swing
10 x Hand stand push up
Post time to comments.
5 rounds of:
Run stairway to heaven and back (4th floor)
10 x Kettle bell swing
10 x Hand stand push up
Post time to comments.
Tuesday 9/15/09
For reps.
4 rounds of:
Max rep body weight front squat
Max rep ring dip
Rest as needed between rounds.
Post body weight and number of reps of each round to comments.
*If you are a cow or yearling interested in becoming Level 1 Certified send me an email. Understand that with the Certification will come a commitment to assist/coach at various times. Also, if you are staff or faculty and want to assist with Black and Gold CF as it expands to new hours AND not scheduled to PCS before Summer 2011 let me know as well, we may have slots for you as well.
4 rounds of:
Max rep body weight front squat
Max rep ring dip
Rest as needed between rounds.
Post body weight and number of reps of each round to comments.
*If you are a cow or yearling interested in becoming Level 1 Certified send me an email. Understand that with the Certification will come a commitment to assist/coach at various times. Also, if you are staff or faculty and want to assist with Black and Gold CF as it expands to new hours AND not scheduled to PCS before Summer 2011 let me know as well, we may have slots for you as well.
Monday 9/14/09
For time and reps.
5 rounds of:
Run 500m (Commandant's and Supe's house looop)
Max rep pull up
Post time and total number of pull ups to comments.
5 rounds of:
Run 500m (Commandant's and Supe's house looop)
Max rep pull up
Post time and total number of pull ups to comments.
CrossFit Remembrance Friday 9/11/09
In remembrance of 9-11-2001, all those whose lives were taken that day, those who gave their lives trying to save others, and those who have paid the price since ensuring it never happens again.
Meet in front of Arvin at 0530 and jog to Michie for a warm-up.
Since our Brave Old Army Team is 1-0 we will remove the hyphen and use the 10. We will also infuse the stadium with the pride and never give up spirit that those of us who wear the flag of our Country all have as we again prove we are the most in shape AND patriotic 12th man in college football.
For time.
10 rounds of:
10 x Push up
10 x Squat
1 x Gasser (Side line to side line and back)
Then,
Any way you choose, run ALL the stairs in the stadium. Your weight must be put on every stair, no skipping up or down. Once complete return to the 50 yard line and help encourage those who are still getting after it.
Post time to comments.
GO ARMY, BEAT DUKE!!
Meet in front of Arvin at 0530 and jog to Michie for a warm-up.
Since our Brave Old Army Team is 1-0 we will remove the hyphen and use the 10. We will also infuse the stadium with the pride and never give up spirit that those of us who wear the flag of our Country all have as we again prove we are the most in shape AND patriotic 12th man in college football.
For time.
10 rounds of:
10 x Push up
10 x Squat
1 x Gasser (Side line to side line and back)
Then,
Any way you choose, run ALL the stairs in the stadium. Your weight must be put on every stair, no skipping up or down. Once complete return to the 50 yard line and help encourage those who are still getting after it.
Post time to comments.
GO ARMY, BEAT DUKE!!
Tuesday 9/8/09
Chowdah (From CF New England)
For time.
Four Rounds of:
10 x Hang Power Snatch (75lbs/55lbs)
10 Box Jump (24")
10 Kettlebell Swing (53lbs/35lbs)
10 Pull up
Post time to comments.
For time.
Four Rounds of:
10 x Hang Power Snatch (75lbs/55lbs)
10 Box Jump (24")
10 Kettlebell Swing (53lbs/35lbs)
10 Pull up
Post time to comments.
Monday 9/7/09
Congrats to the Army Football team! First opening win in 12 years. First opening win on the road ever! First opening win by a new coach in a bunch of years too. I believe our efforts on Friday helped out. Look for a similar type of event this Friday and let's keep pushing the Brave Old Army Team!
For time.
Run 5k
Post time to comments.
Compare to 7/29/09.
For time.
Run 5k
Post time to comments.
Compare to 7/29/09.
CrossFit Friday 9/4/09
BEAT EASTERN MICHIGAN!
Meet at 0530 in front of Arvin.
We will warm up by jogging up to Michie Stadium.
Then,
For time.
Start on the southern goal line.
Run 100 yards down and back
10 x Burpees
Run 90 yards down and back
9 x Burpees
Run 80 yards down and back
8 x Burpees
Run 70 yards down and back
7 x Burpees
Run 60 yards down and back
6 x Burpees
Run 50 yards down and back
5 x Burpees
Run 40 yards down and back
4 x Burpees
Run 30 yards down and back
3 x Burpees
Run 20 yards down and back
2 x Burpees
Run 10 yards down and back
1 x Burpee
Then,
2 rounds of:
Run one lap of stadium stairs (lower level) in a up and over pattern
50 squats
Finish up on the Black Knight at the 50 yard line.
Post time to comments.
We will take a picture for posterity and send it to the CrossFit main site to show them how we take are leading the way in physical fitness in the Army.
Meet at 0530 in front of Arvin.
We will warm up by jogging up to Michie Stadium.
Then,
For time.
Start on the southern goal line.
Run 100 yards down and back
10 x Burpees
Run 90 yards down and back
9 x Burpees
Run 80 yards down and back
8 x Burpees
Run 70 yards down and back
7 x Burpees
Run 60 yards down and back
6 x Burpees
Run 50 yards down and back
5 x Burpees
Run 40 yards down and back
4 x Burpees
Run 30 yards down and back
3 x Burpees
Run 20 yards down and back
2 x Burpees
Run 10 yards down and back
1 x Burpee
Then,
2 rounds of:
Run one lap of stadium stairs (lower level) in a up and over pattern
50 squats
Finish up on the Black Knight at the 50 yard line.
Post time to comments.
We will take a picture for posterity and send it to the CrossFit main site to show them how we take are leading the way in physical fitness in the Army.
Thursday 9/3/09
For time.
30 x Muscle up
Post time to comments.
Do not sub pull ups and dips for this. Lower your rings as needed to get up off the floor and work the transitions. I will explain the progressions in the morning at 0540. You can also find some instruction on the main page demo link on the right side of this page.
If you have rings bring them.
Compare to 7/28/09.
30 x Muscle up
Post time to comments.
Do not sub pull ups and dips for this. Lower your rings as needed to get up off the floor and work the transitions. I will explain the progressions in the morning at 0540. You can also find some instruction on the main page demo link on the right side of this page.
If you have rings bring them.
Compare to 7/28/09.
Wednesday 9/2/09
For time.
100 x Medicine ball squat clean (20lb/12lb)
100 x Push up
100 x Sit up
then,
After a short rest and complete.
Max rep pull ups
Post time and number of reps to comments.
If you are interested in putting together the WOD for CrossFit Friday this week shoot me an email or come by and see me so we can get you dialed in.
100 x Medicine ball squat clean (20lb/12lb)
100 x Push up
100 x Sit up
then,
After a short rest and complete.
Max rep pull ups
Post time and number of reps to comments.
If you are interested in putting together the WOD for CrossFit Friday this week shoot me an email or come by and see me so we can get you dialed in.
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.
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.
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.
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.
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.
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.
Tuesday 8/25/09
For time.
3 rounds of:
15 x Squat clean and jerk (115lb/85lb)
30 x Sit up
Run the stairway to heaven to 4th floor and return*
Post time to comments.
*Substitute for those without stairs is 30 x 20" box jumps
3 rounds of:
15 x Squat clean and jerk (115lb/85lb)
30 x Sit up
Run the stairway to heaven to 4th floor and return*
Post time to comments.
*Substitute for those without stairs is 30 x 20" box jumps
Monday 8/24/09
Front squat
3 x 3 x 3
then,
For time.
10-9-8-7-6-5-4-3-2-1 reps of:
Pull ups
Burpees
Kettle bell swing (53lb/35lb)
Post weights and time to comments.
3 x 3 x 3
then,
For time.
10-9-8-7-6-5-4-3-2-1 reps of:
Pull ups
Burpees
Kettle bell swing (53lb/35lb)
Post weights and time to comments.
CrossFit Friday 8/21/09
Welcome back for our first installment of CrossFit Friday. Today is a variation of an oldie but goodie. Meet at the River Courts next to the crew house at 0530
Buddy Murph
Run 1 mile
100 x Pull up
200 x Push up
300 x Squat
Run backwards 1/2 mile
All exercises are done with a buddy. On the runs you must be within one arms length of your buddy at all times. You can break the pull ups, push ups, and squats into what ever order you want, but between the team must complete the total number of reps for each exercise. For example, one team member could do the 100 pull ups, one could do the 200 push ups and then each member does 150 squats. (This is not the recommended course of action, but merely an example) See you in the morning. If you have a specific tunes request, bring your play list on an ipod, otherwise we're going to rock with Metallica.
Post time to comments.
Buddy Murph
Run 1 mile
100 x Pull up
200 x Push up
300 x Squat
Run backwards 1/2 mile
All exercises are done with a buddy. On the runs you must be within one arms length of your buddy at all times. You can break the pull ups, push ups, and squats into what ever order you want, but between the team must complete the total number of reps for each exercise. For example, one team member could do the 100 pull ups, one could do the 200 push ups and then each member does 150 squats. (This is not the recommended course of action, but merely an example) See you in the morning. If you have a specific tunes request, bring your play list on an ipod, otherwise we're going to rock with Metallica.
Post time to comments.
Wednesday 8/19/09
For time.
30 x 1 1/2 Body weight dead lift
then,
Run 1 mile. (1 mile route is out of Arvin to Kociusco's Monument and back)
Post time and weight to comments.
Sorry for the late post but you know what they say about patience...
30 x 1 1/2 Body weight dead lift
then,
Run 1 mile. (1 mile route is out of Arvin to Kociusco's Monument and back)
Post time and weight to comments.
Sorry for the late post but you know what they say about patience...
Tuesday 8/18/09
First let me say, great group on Monday morning, close to 100 people. I think it surprised all of us. CrossFit is a great program and the good news is that it is spreading. Additionally, it means that we are going to have to expand. Expand our hours and class times and expand our programming to include a bigger group and different experience levels. More to follow on all of this but I am going to need some cadet help to make this happen. Shoot me an email if you want to be a part of this and we'll all have a sit down at some point.
Good news is that we are adaptable so here we go big group or not...
When you get to the gym start warming up. See the link above this post for the "official" CrossFit Warm up. Briefing of standards will be at 0540 and we will SP at 0545. Come with a partner or get one when you get there. This will sort of be a team event but with very individual efforts. Push each other and hold each other accountable to the standards briefed.
For time.
Run 1000m (2 x loops around the Superintendent's/Commandant's Houses)
then,
30 reps of each of the following exercises:
Kettle bell swings (53lb/35lb)
Push Press (75lb/45lb)
Knees to Elbows
Burpees
then,
100 squats.
1 person from each two person team will do this from start to finish, then the second person will go. If you are first in the chute, your partner will count for you and keep track of your time, then upon the completion of the 100 squats your partner will go and you will count for them. We will have a running clock on the wall from the first 3, 2, 1, go so keep each others score/time. Additionally we will split the groups into four equal groups so upon completion of the run 1 group will go to KBS, one to push press, one to KTE etc... you will complete 30 reps of them all though in that order depending on where you start before doing the 100 squats. If there are questions, I will address them in the morning. See you then.
Good news is that we are adaptable so here we go big group or not...
When you get to the gym start warming up. See the link above this post for the "official" CrossFit Warm up. Briefing of standards will be at 0540 and we will SP at 0545. Come with a partner or get one when you get there. This will sort of be a team event but with very individual efforts. Push each other and hold each other accountable to the standards briefed.
For time.
Run 1000m (2 x loops around the Superintendent's/Commandant's Houses)
then,
30 reps of each of the following exercises:
Kettle bell swings (53lb/35lb)
Push Press (75lb/45lb)
Knees to Elbows
Burpees
then,
100 squats.
1 person from each two person team will do this from start to finish, then the second person will go. If you are first in the chute, your partner will count for you and keep track of your time, then upon the completion of the 100 squats your partner will go and you will count for them. We will have a running clock on the wall from the first 3, 2, 1, go so keep each others score/time. Additionally we will split the groups into four equal groups so upon completion of the run 1 group will go to KBS, one to push press, one to KTE etc... you will complete 30 reps of them all though in that order depending on where you start before doing the 100 squats. If there are questions, I will address them in the morning. See you then.
Monday 8/17/09
Congrats to all the Cows. Welcome "officially" to the Profession of Arms. Come enjoy some of the camaraderie that only comes from pushing yourself to a dry heave.
Fran
For time:
21-15-9 reps of:
Thruster (95lb men/65lb women)
Pull up
Post time to comments.
Compare to 3/9/09
Fran
For time:
21-15-9 reps of:
Thruster (95lb men/65lb women)
Pull up
Post time to comments.
Compare to 3/9/09
Saturday 8/15/09 - Sunday 8/16/09
Rest Days.
Congrats to the Class of 2013 on being accepted into the Long Grey Line. Now do your best to live up to the honor that you have been bestowed and come sweat with us every morning at 0530. You will be PLs soon enough and you don't want to be left wondering what you could have done to be better prepared physically. Same goes for the upper 3 classes.
Research shows that by working out in the morning you will be more alert and more productive during the day. Therefore working out in the AM = better grades and better physical fitness = better class rank = better branch selection and better post. See how I am here to help you out.
Any Firsties interested in Field Artillery come see me. Shameless plug, I know. I'm sure MAJ Mayo will talk with anyone wanting to Infantry and MAJ Richards will take all Aviation comers too.
Congrats to the Class of 2013 on being accepted into the Long Grey Line. Now do your best to live up to the honor that you have been bestowed and come sweat with us every morning at 0530. You will be PLs soon enough and you don't want to be left wondering what you could have done to be better prepared physically. Same goes for the upper 3 classes.
Research shows that by working out in the morning you will be more alert and more productive during the day. Therefore working out in the AM = better grades and better physical fitness = better class rank = better branch selection and better post. See how I am here to help you out.
Any Firsties interested in Field Artillery come see me. Shameless plug, I know. I'm sure MAJ Mayo will talk with anyone wanting to Infantry and MAJ Richards will take all Aviation comers too.
Friday 8/14/09
Though this is not an official CrossFit Friday workout, it will kind of have that feel. Next week is the official kick off of the academic year and with that will come the weekly installments of CF Friday. Make sure you motivate the Corps to get up at least once a week and dedicate themselves to fitness.
With that, here is the final Reorgy workout. This week's programming was meant to be a little rough. As the faithful know, this was probably a little extreme even for us. However, I do not want to end this week, well, weak. Here is a workout that makes sure we hit all the movements we may have missed in the previous 4 days.
For time.
Run 500m (Quarters 100/101 loop)
30 x 75lb/45lb Hang power snatch
then,
5 rounds of:
10 x Burpee
10 x Ring dip
then,
30 x 53lb/35lb Kettle bell swing.
Run 500m
Post time to comments.
Enjoy...give it your all and rest over the weekend. First weight is men's weight, second is women's.
With that, here is the final Reorgy workout. This week's programming was meant to be a little rough. As the faithful know, this was probably a little extreme even for us. However, I do not want to end this week, well, weak. Here is a workout that makes sure we hit all the movements we may have missed in the previous 4 days.
For time.
Run 500m (Quarters 100/101 loop)
30 x 75lb/45lb Hang power snatch
then,
5 rounds of:
10 x Burpee
10 x Ring dip
then,
30 x 53lb/35lb Kettle bell swing.
Run 500m
Post time to comments.
Enjoy...give it your all and rest over the weekend. First weight is men's weight, second is women's.
Thursday 8/13/09
For time.
5 rounds of:
20 x Pull up
1 length of the mats forward walking lunge with 45lb/25lb plate overhead
1 length of the mats backward walking lunge with 45lb/25lb plate overhead
For the backward lunge you will step back into the lunge. The purpose of this is to exercise the your sense of balance as much as your legs. Things get harder when you can't see. Right of way is to those walking backwards, so those going forward make way as needed.
Post time to comments.
5 rounds of:
20 x Pull up
1 length of the mats forward walking lunge with 45lb/25lb plate overhead
1 length of the mats backward walking lunge with 45lb/25lb plate overhead
For the backward lunge you will step back into the lunge. The purpose of this is to exercise the your sense of balance as much as your legs. Things get harder when you can't see. Right of way is to those walking backwards, so those going forward make way as needed.
Post time to comments.
Wednesday 8/12/09
95lb Suck
For time.
21-18-15-12-9 reps of:
95lb Dead lift
95lb Hang power clean
95lb Front squat
95lb Push jerk
Post time to comments.
For this workout you will do it Fran style...do 21 Dead lifts, 21 HPC, 21 Front Squats, 21 PJ, 18 DL etc... Keep working on the same bar. We'll do two groups for this and a third if needed. MAJ Richards will lead a quick demo to make sure everyone is tracking the movements at 0535. First group goes at 0550, make sure you warm up.
Great video on the CF community on the main site. Click here to watch.
For those of you new to the group, we use this site as an online log book. If you are not posting, you are missing some of the most important aspects of CF. One, it is a chance for all of us to see how we are doing. By this I don't mean you are checking out how you are doing in regard to the others, CF is a very individual journey, but it does hold you accountable. You know when you post whether or not you had any gas left in your tank, if you might have cheated a rep, or if you completely sold out and left it all in the gym. It also allows you to go back and have measurable reference to your work capacity. Shaving 5 seconds off a time is a big deal, hitting personal records (PR) is a big deal, we all should celebrate the successes of the group. Seeing folks get PRs no matter what they are is a far greater achievement for me and the other trainers than any of our own PRs. (Although we still enjoy getting them) So anyway, a lot of words to say post your numbers. You'll be glad you did. With that... here are the posts from the last time we did this on 4/7/09.
For time.
21-18-15-12-9 reps of:
95lb Dead lift
95lb Hang power clean
95lb Front squat
95lb Push jerk
Post time to comments.
For this workout you will do it Fran style...do 21 Dead lifts, 21 HPC, 21 Front Squats, 21 PJ, 18 DL etc... Keep working on the same bar. We'll do two groups for this and a third if needed. MAJ Richards will lead a quick demo to make sure everyone is tracking the movements at 0535. First group goes at 0550, make sure you warm up.
Great video on the CF community on the main site. Click here to watch.
For those of you new to the group, we use this site as an online log book. If you are not posting, you are missing some of the most important aspects of CF. One, it is a chance for all of us to see how we are doing. By this I don't mean you are checking out how you are doing in regard to the others, CF is a very individual journey, but it does hold you accountable. You know when you post whether or not you had any gas left in your tank, if you might have cheated a rep, or if you completely sold out and left it all in the gym. It also allows you to go back and have measurable reference to your work capacity. Shaving 5 seconds off a time is a big deal, hitting personal records (PR) is a big deal, we all should celebrate the successes of the group. Seeing folks get PRs no matter what they are is a far greater achievement for me and the other trainers than any of our own PRs. (Although we still enjoy getting them) So anyway, a lot of words to say post your numbers. You'll be glad you did. With that... here are the posts from the last time we did this on 4/7/09.
Tuesday 8/11/09
Cindy with a Kicker
As many rounds as possible (AMRAP) in 20 minutes of:
5 x Pull up
10 x Push up
15 x Squat
1 x trip to the 4th floor and back via stairway to heaven
Post number of rounds complete to comments.
Before we start this WOD, there will be a short discussion/demo of a proper squat technique and pull ups so that we all know the standards and make sure everyone adheres to them.
As many rounds as possible (AMRAP) in 20 minutes of:
5 x Pull up
10 x Push up
15 x Squat
1 x trip to the 4th floor and back via stairway to heaven
Post number of rounds complete to comments.
Before we start this WOD, there will be a short discussion/demo of a proper squat technique and pull ups so that we all know the standards and make sure everyone adheres to them.
Monday 8/10/09
Welcome back! We're going to take this week to get back in the swing of things for those who have been delinquent in their training. Next Monday will be the real butt kicker, welcome back workout. In the mean time, here's a workout that will get us started on a new academic year.
For time.
10-9-8-7-6-5-4-3-2-1 reps of:
Overhead squat (135lb/95lb)
Handstand push up
Post time to comments.
For time.
10-9-8-7-6-5-4-3-2-1 reps of:
Overhead squat (135lb/95lb)
Handstand push up
Post time to comments.
Tuesday 8/4/09
Max effort Back squat
3 x 2 x 1
Then,
For Time.
3 rounds of:
Run Quarters 100/101 loop (500m)
30-20-10 reps
Sumo deadlift high pull (95lb/65lb)
Box Jumps (24"/20")
Post time to comments.
3 x 2 x 1
Then,
For Time.
3 rounds of:
Run Quarters 100/101 loop (500m)
30-20-10 reps
Sumo deadlift high pull (95lb/65lb)
Box Jumps (24"/20")
Post time to comments.
Friday 7/31/09
The Bear
For weight.
Minimum 5 rounds of, 7 x the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Weight can only hit the floor at the beginning of the power clean. The only authorized rest positions are in the hang, racked in front squat/clean position, or on the back. If the you put the weight down, even to re-grip, the set does not count.
Increase load each round.
Post weight of each round to comments.
Compare to 4/20/09
For weight.
Minimum 5 rounds of, 7 x the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Weight can only hit the floor at the beginning of the power clean. The only authorized rest positions are in the hang, racked in front squat/clean position, or on the back. If the you put the weight down, even to re-grip, the set does not count.
Increase load each round.
Post weight of each round to comments.
Compare to 4/20/09
Thursday 7/30/09
For time and number of consecutive reps.
100 x Double unders
Post time and highest number of unbroken reps to comments.
100 x Double unders
Post time and highest number of unbroken reps to comments.
Wednesday 7/29/09
For time.
Run 5k
Post time to comments.
Compare to 6/11/09
Bonus round
50 x Push up
50 x Pull up
50 x Sit up
Run 5k
Post time to comments.
Compare to 6/11/09
Bonus round
50 x Push up
50 x Pull up
50 x Sit up
Monday 7/27/09
For time.
5 rounds of:
30 x Push up
Single stair hops (1 stair at at time, both feet jump) from basement to 1sr floor
Double stair hops (2 stairs at a time) from 1st floor to 2nd floor
Triple stair hops (3 stairs at a time) from 2nd floor to 3rd floor
Quadruple stair (4 stairs at a time) from 3rd floor to 4th floor
10 x Burpee
Run back down to the basement
Post time to comments.
5 rounds of:
30 x Push up
Single stair hops (1 stair at at time, both feet jump) from basement to 1sr floor
Double stair hops (2 stairs at a time) from 1st floor to 2nd floor
Triple stair hops (3 stairs at a time) from 2nd floor to 3rd floor
Quadruple stair (4 stairs at a time) from 3rd floor to 4th floor
10 x Burpee
Run back down to the basement
Post time to comments.
Friday 7/24/09
Claudia
For time.
5 rounds of:
20 x Kettle bell swings (53lb/35lb)
Run 500m (Around Quarters 100 and 101)
Post time to comments.
This one is going to hurt!
For time.
5 rounds of:
20 x Kettle bell swings (53lb/35lb)
Run 500m (Around Quarters 100 and 101)
Post time to comments.
This one is going to hurt!
Thursday 7/23/09
For time.
25 x Handstand push up (head to floor)
25 x Manmakers (25lb/15lb dumb bells)
If you cannot do 25 handstand push ups, use the bands to assist you. We will show you how do set those up in the morning. If you do not have bands, do negatives or hand stand holds.
Post time to comments.
25 x Handstand push up (head to floor)
25 x Manmakers (25lb/15lb dumb bells)
If you cannot do 25 handstand push ups, use the bands to assist you. We will show you how do set those up in the morning. If you do not have bands, do negatives or hand stand holds.
Post time to comments.
Wednesday 7/22/09
The Chief
As many rounds as possible (AMRAP) in 3 minutes of:
3 x Power clean (135lb/95lb)
6 x Push up
9 x Squat
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles to comments.
As many rounds as possible (AMRAP) in 3 minutes of:
3 x Power clean (135lb/95lb)
6 x Push up
9 x Squat
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles to comments.
Monday 7/20/09
Murph
For time.
1 mile run
100 x Pull up
200 x Push up
300 x Squat
1 mile run
Run will begin in Arvin. Take a left as you exit the facility and run to Kosciuszko's Monument and back. That is about 1 mile.
Post time to comments.
Compare to 3/19/09
For time.
1 mile run
100 x Pull up
200 x Push up
300 x Squat
1 mile run
Run will begin in Arvin. Take a left as you exit the facility and run to Kosciuszko's Monument and back. That is about 1 mile.
Post time to comments.
Compare to 3/19/09
Saturday 7/18/09 - Sunday 7/19/09
Rest Days.
Feel free to start your own thread in comments. One I am proposing is thoughts on doing a strength/power bias for the months of August and September. We'll still keep METCONs as part of the program but we will increase the weight but decrease the reps to get used to heavier loads. Bookends of the months will be a CrossFit Total so you can measure increases.
Feel free to start your own thread in comments. One I am proposing is thoughts on doing a strength/power bias for the months of August and September. We'll still keep METCONs as part of the program but we will increase the weight but decrease the reps to get used to heavier loads. Bookends of the months will be a CrossFit Total so you can measure increases.
Friday 7/17/09
For time.
4 rounds of:
400m run
50 x Squat
Link up will be in front of Arvin. Bring your reflective belt and we will jog down as a group for the warm up.
Post time to comments.
4 rounds of:
400m run
50 x Squat
Link up will be in front of Arvin. Bring your reflective belt and we will jog down as a group for the warm up.
Post time to comments.
Thursday 7/16/09
As many rounds as possible in 20 minutes (AMRAP) of:
15 x Push press (65lb/45lb)
15 x Box jump
15 x Sit up
Post number of rounds to comments.
15 x Push press (65lb/45lb)
15 x Box jump
15 x Sit up
Post number of rounds to comments.
Wednesday 7/15/09
For time.
10 rounds of:
3 x Dead lift
6 x Ring dip
9 x Knees to elbows
Your dead lift weight is at your discretion. The goal is to pick a weight that you can manage. If you are only able to do 1 dead lift at a time or if you are dropping the weight from waist high, you need to scale down.
Dropping the weight will incur a penalty of 5 burpees before you can continue, so control the weight through the entire lift.
Post time and DL weight to comments.
10 rounds of:
3 x Dead lift
6 x Ring dip
9 x Knees to elbows
Your dead lift weight is at your discretion. The goal is to pick a weight that you can manage. If you are only able to do 1 dead lift at a time or if you are dropping the weight from waist high, you need to scale down.
Dropping the weight will incur a penalty of 5 burpees before you can continue, so control the weight through the entire lift.
Post time and DL weight to comments.
Tuesday 7/14/09
For time.
9 x Thruster (65lb/45lb)
21 x Burpee
15 x Thruster
15 x Burpee
21 x Thruster
9 x Burpee
Post time to comments.
9 x Thruster (65lb/45lb)
21 x Burpee
15 x Thruster
15 x Burpee
21 x Thruster
9 x Burpee
Post time to comments.
Monday 7/13/09
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Saturday 7/11/09 - Sunday 7/12/09
Rest Days.
Keep track of the CrossFit Games going on this weekend. 8 workouts in 24 hours, look for some of them to pop up in our programming soon.
Keep track of the CrossFit Games going on this weekend. 8 workouts in 24 hours, look for some of them to pop up in our programming soon.
Friday 7/10/09
CrossFit Football Total
1 rep max of the following exercises:
Power clean
Squat
Bench press
Dead lift
Post lift loads and total to comments.
1 rep max of the following exercises:
Power clean
Squat
Bench press
Dead lift
Post lift loads and total to comments.
Thursday 7/9/09
For time.
150 x Push up
Foul when you go to the ground (anything but your hands and feet on the ground) to rest. Resting in the pike position is authorized.
Penalty = 40 yard sprint then continue.
Post time to comments.
150 x Push up
Foul when you go to the ground (anything but your hands and feet on the ground) to rest. Resting in the pike position is authorized.
Penalty = 40 yard sprint then continue.
Post time to comments.
Wednesday 7/8/09
For reps.
5 rounds of 1 minute for each of the following exercises:
Static hand stand
Kettle bell swings
Double unders
Post weight of kettle bell and number of reps of KBS/double unders.
5 rounds of 1 minute for each of the following exercises:
Static hand stand
Kettle bell swings
Double unders
Post weight of kettle bell and number of reps of KBS/double unders.
Tuesday 7/7/09
For time.
Weighted run.
The route will be from the front of Arvin take a right, go around the Supe and Com's house then take the left by the Catholic Chapel. End point is the entrance to Stony 1. The timed event is from Arvin to Stony. The route back is a cool down. The total mileage to the top is around 1 1/2 miles. Bring your IBA or a back pack to carry weight. The intent of this run is to push it all the way up as if assaulting an objective on top of a hill. Running downhill with weight can be more harmful than beneficial so do so cautiously.
Post time to comments.
Weighted run.
The route will be from the front of Arvin take a right, go around the Supe and Com's house then take the left by the Catholic Chapel. End point is the entrance to Stony 1. The timed event is from Arvin to Stony. The route back is a cool down. The total mileage to the top is around 1 1/2 miles. Bring your IBA or a back pack to carry weight. The intent of this run is to push it all the way up as if assaulting an objective on top of a hill. Running downhill with weight can be more harmful than beneficial so do so cautiously.
Post time to comments.
Saturday 7/4/09 - Sunday 7/5/09
Rest Days
Go enjoy some fireworks but don't forget about our Soldiers serving in harms way on this holiday. Just as important, remember the families that are having to celebrate the 4th without their loved ones.
God Bless America!
Friday 7/3/09
Fight Gone Bad (FGB)
For reps/calories.
3 rounds of 1 minute each of the following exercises:
Wall ball at 10ft target (20lb for men/12lb for women)
Sumo dead lift high pull (75lb/45lb)
20" Box jump
Push press (75lb/45lb)
Row for calories
Rest 1 minute between rounds.
Add total number of reps/calories for each round and post to comments.
Compare to 2/25/09
For reps/calories.
3 rounds of 1 minute each of the following exercises:
Wall ball at 10ft target (20lb for men/12lb for women)
Sumo dead lift high pull (75lb/45lb)
20" Box jump
Push press (75lb/45lb)
Row for calories
Rest 1 minute between rounds.
Add total number of reps/calories for each round and post to comments.
Compare to 2/25/09
Thursday 7/2/09
A little extra training with the Fire Support crew out at CFT. Glad he didn't drop it.
For weight.
Overhead squat
3 x 2 x 2 x 1 x 1 x 1
Post loads to comments.
Wednesday 7/1/09
Tabata Something Else
8 rounds of 20 seconds of work followed by 10 seconds of rest for each of the following exercises:
Pull ups
Push ups
Sit ups
Squats
The lowest number of reps completed in any given round is your score for that exercise. Total score is the total of the lowest number of reps for each exercise.
Post total to comments.
8 rounds of 20 seconds of work followed by 10 seconds of rest for each of the following exercises:
Pull ups
Push ups
Sit ups
Squats
The lowest number of reps completed in any given round is your score for that exercise. Total score is the total of the lowest number of reps for each exercise.
Post total to comments.
Tuesday 6/30/09
For weight.
Thruster
5-3-3-2-2-2-1-1-1-1 reps
Post loads to comments.
J.C. where are you?!
Thruster
5-3-3-2-2-2-1-1-1-1 reps
Post loads to comments.
J.C. where are you?!
Monday 6/29/09
Kelly
For time.
5 rounds of:
400m run (Out of Arvin, do the Com/Supe house loop)
30 x Box jump (24" box for men/18" box for women)
30 x Wall ball (20lb/12lb)
Post time to comments
Compare to 3/3/09
For time.
5 rounds of:
400m run (Out of Arvin, do the Com/Supe house loop)
30 x Box jump (24" box for men/18" box for women)
30 x Wall ball (20lb/12lb)
Post time to comments
Compare to 3/3/09
Saturday 6/27/09 - Sunday 6/28/09
Rest Days.
Congrats to the incoming class of 2013. Enjoy your last weekend of freedom for a while. I hope to see you in the morning at our CrossFit workouts once the academic year starts.
Congrats to the incoming class of 2013. Enjoy your last weekend of freedom for a while. I hope to see you in the morning at our CrossFit workouts once the academic year starts.
Friday 6/26/09
Ryan Wylie's Last Day
We want to send MAJ Ryan Wylie, one of the charter members of B & G CF, on his way to ILE the right way. So today, we will do one of the qualifier workouts.
For time.
7000lb overhead. (Men)
Barbell must travel from the ground overhead in any way. (Clean and jerk, clean and push, snatch, etc...)
Choose the weight and stick with it. Here are the options.
155lb x 46 reps
135lb x 52 reps
95lb x 74 reps
75lb x 94 reps
5000lb overhead. (Women)
Same standard as the men. Here are the women's options.
100lb x 50 reps
85lb x 59 reps
65lb x 77 reps
55lb x 91 reps
Post time to comments.
Thursday 6/25/09
Last Ascent
For time.
5-10-15 reps of:
225lb Back squat
24" Box jump
Post time to comments.
For time.
5-10-15 reps of:
225lb Back squat
24" Box jump
Post time to comments.
Wednesday 6/24/09
As many rounds as possible (AMRAP) in 10 minutes of:
15 x Bodyweight dead lift
9 x Pull up
21 x 45lb Push press
Post number of rounds to comments.
15 x Bodyweight dead lift
9 x Pull up
21 x 45lb Push press
Post number of rounds to comments.
Thursday 6/18/09
For time.
25 x Body weight dead lift
200m run
25 x 45lb Thruster
200m run
25 x 45lb Front squat
200m run
25 x 45lb Push press
200m run
Post time to comments.
25 x Body weight dead lift
200m run
25 x 45lb Thruster
200m run
25 x 45lb Front squat
200m run
25 x 45lb Push press
200m run
Post time to comments.
Wednesday 6/17/09
For time.
10-9-8-7-6-5-4-3-2-1 reps of:
Power clean (155lb/115)
Chest to bar pull up
Kettle bell swing (53lb/35lb)
Post time to comments.
This was a regional qualifier workout and a last chance workout. You will see how you stack up against the elite CrossFitters with your time. Humbling but fun.
10-9-8-7-6-5-4-3-2-1 reps of:
Power clean (155lb/115)
Chest to bar pull up
Kettle bell swing (53lb/35lb)
Post time to comments.
This was a regional qualifier workout and a last chance workout. You will see how you stack up against the elite CrossFitters with your time. Humbling but fun.
Tuesday 6/16/09
Michael
For time.
3 rounds of:
Run 800m
50 x Back extension
50 x Sit up
Post time to comments.
Compare to 12/23/09
If doing this at Arvin, the 800m route will be from the '62 room out the front and around the Supe's and Com's house 2 times and back into the '62 room. Back extensions can be done on the glute/ham developer (GHD) or good mornings with a 45lb bar.
For time.
3 rounds of:
Run 800m
50 x Back extension
50 x Sit up
Post time to comments.
Compare to 12/23/09
If doing this at Arvin, the 800m route will be from the '62 room out the front and around the Supe's and Com's house 2 times and back into the '62 room. Back extensions can be done on the glute/ham developer (GHD) or good mornings with a 45lb bar.
Monday 6/15/09
For time.
30 x Muscle up
Post time to comments.
Do not sub pull ups and dips for this. Lower your rings as needed to get up off the floor and work the transitions. If you do not understand, see me in the morning.
Compare to 1/29/09.
30 x Muscle up
Post time to comments.
Do not sub pull ups and dips for this. Lower your rings as needed to get up off the floor and work the transitions. If you do not understand, see me in the morning.
Compare to 1/29/09.
Saturday 6/13/09 - Sunday 6/14/09
Rest Days.
For those of you who have not seen it yet here is the link to the Black and Gold CrossFit Journal video article.
Black and Gold CrossFit Journal
For those of you who have not seen it yet here is the link to the Black and Gold CrossFit Journal video article.
Black and Gold CrossFit Journal
Friday 6/12/09
Gwen
15-12-9 reps of:
Clean and Jerk
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Each foul = 25 Burpees
Post loads to comments.
**Unsolicited Advice Warning**
This is one of those workouts that looks a lot easier than it is. Your forearms and shoulders will be screaming. Not being able to regrip on the floor adds a whole new level of pain and doing 25 burpees for every foul just adds insult to injury. A regrip in the hang or while in the clean catch position is authorized.
15-12-9 reps of:
Clean and Jerk
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Each foul = 25 Burpees
Post loads to comments.
**Unsolicited Advice Warning**
This is one of those workouts that looks a lot easier than it is. Your forearms and shoulders will be screaming. Not being able to regrip on the floor adds a whole new level of pain and doing 25 burpees for every foul just adds insult to injury. A regrip in the hang or while in the clean catch position is authorized.
Thursday 6/11/09
For time.
Run 5k
Post time to comments.
Meet in front of Arvin at 0530. Route is to Lee gate and back. Use this run to get your legs back.
Run 5k
Post time to comments.
Meet in front of Arvin at 0530. Route is to Lee gate and back. Use this run to get your legs back.
Wednesday 6/10/09
95lb Tabata Suck
8 rounds of 20 seconds of work and 10 seconds rest for a total of 4 minutes of each of the following exercises:
95lb Dead lift
95lb Clean
95lb Snatch
95lb Push press
Women's as Rx'd weight is 65lb. The cleans and snatches are both full, meaning squat cleans and squat snatches.
Post total number of reps to comments.
8 rounds of 20 seconds of work and 10 seconds rest for a total of 4 minutes of each of the following exercises:
95lb Dead lift
95lb Clean
95lb Snatch
95lb Push press
Women's as Rx'd weight is 65lb. The cleans and snatches are both full, meaning squat cleans and squat snatches.
Post total number of reps to comments.
Tuesday 6/9/09
Mary
As many rounds as possible (AMRAP) in 20 minutes of:
5 x Handstand push up
10 x Pistol (one legged squat)
15 x Pull up
Post number of rounds to comments.
As many rounds as possible (AMRAP) in 20 minutes of:
5 x Handstand push up
10 x Pistol (one legged squat)
15 x Pull up
Post number of rounds to comments.
Monday 6/8/09
For weight.
Back squat
5 x 5 x 5 x 5 x 5
then,
Front squat
3 x 3 x 3 x 3
then,
Overhead squat
1 x 1 x 1
Post loads to comments.
Back squat
5 x 5 x 5 x 5 x 5
then,
Front squat
3 x 3 x 3 x 3
then,
Overhead squat
1 x 1 x 1
Post loads to comments.
Saturday 6/6/09 - Sunday 6/7/09
Rest Days.
Remember that Saturday is the 65th Anniversary of D-Day. For those who want to do a workout in honor of that, you can try OPERATION OVERLORD Full Mission Profile from 4/17/09.
Remember that Saturday is the 65th Anniversary of D-Day. For those who want to do a workout in honor of that, you can try OPERATION OVERLORD Full Mission Profile from 4/17/09.
Friday 6/5/09
For the morning crew, if you are interested, we will meet out at Barth Hall, Camp Buckner 0630. Otherwise, I have put the appropriate distances for each event.
Full Mission Profile (Adapted from a mission found on Brass Ring Fitness)
Situation: The United States has identified opium trafficking in Afghanistan — the source of more than 90 percent of the world’s heroin supplies — as a primary target in the stepped-up battle against the Taliban insurgency. According to the recent United Nations survey, 98 percent of Afghanistan’s opium comes from seven provinces in the southwest, with no opium at all produced in half of the country’s 34 provinces. The bulk of the NATO troops operating in the southwest come from the United States, Britain, Canada and Denmark. Helmand Province in the southwest, is the heartland of the opium trade and one of the most intensive battlefields of the insurgency. The southern districts of Helmand Province border with Pakistan.
Mission Objective: Destroy with high explosives known drug and weapon cache prior to meeting between drug lords and Taliban leaders.
Insertion: Insert upstream in Helmand River under the cover of night and swim to patrol point.Patrol to objective through rugged terrain. Contact with small bands of enemy fighters is expected.
Actions at the Objective: Overrun and defeat small guard element. Document with photo and video all weapons and drugs. Destroy all weapons and drugs with high explosive charges.
Extraction: Patrol to helo LZ through rugged terrain. Contact with small bands of enemy fighters is expected. Helo extract at precise time required due to impending explosion and notification of presence.
Escape and Evasion: In the case of a missed helo pickup, proceed on E&E south over the border into Pakistan and make radio communications for alternate pick up.
Rules of Engagement: Lethal force is authorized. Due to the time of the raid and the need to move light and fast, no prisoners will be taken.
Timeline: Due to the volatile nature of this operation, speed is essential. Therefore, from insertion to extraction the mission window is 1 hour. After that time it will be impossible to safely bring in a helo for pick up and you will have to go on E&E.
Full Mission Profile WORKOUT
Insertion:
Start Point is beach next to Barth Hall
• Swim 100 Yards (Beach next to Barth Hall to Boat ramp on the other side of the Mess Hall.) Substitute for non swimmers is walking lunge from Barth Hall to Ramp.
• Run to pull up bars at the end of the Buckner Parade Field (3/4 mile)
Contact:
3 rounds of:
10 x Burpee
10 x Pull ups
then, run one lap of the parade field (400m)
Actions at the objective:
21 - 15 - 9 reps of:
Thrusters (45lb bar)
Pull Ups
Kettle bell/Dumb bell Swings (Heavy = 55lbs / Light = 35lbs)
Run around the parade field in between sets (400m)
Extraction:
Run from Parade field out to Buckner Gate and back to Beach next to start point (1 1/2 miles)- Dropping for 5 push ups every minute on the minute.
Escape and Evasion:
Do this only if you go over 1 hour.
50 x Burpee
50 x Squats
50 x Push Up
50 x Sit Up
50 x Pull Up
Post time to comments.
Full Mission Profile (Adapted from a mission found on Brass Ring Fitness)
Situation: The United States has identified opium trafficking in Afghanistan — the source of more than 90 percent of the world’s heroin supplies — as a primary target in the stepped-up battle against the Taliban insurgency. According to the recent United Nations survey, 98 percent of Afghanistan’s opium comes from seven provinces in the southwest, with no opium at all produced in half of the country’s 34 provinces. The bulk of the NATO troops operating in the southwest come from the United States, Britain, Canada and Denmark. Helmand Province in the southwest, is the heartland of the opium trade and one of the most intensive battlefields of the insurgency. The southern districts of Helmand Province border with Pakistan.
Mission Objective: Destroy with high explosives known drug and weapon cache prior to meeting between drug lords and Taliban leaders.
Insertion: Insert upstream in Helmand River under the cover of night and swim to patrol point.Patrol to objective through rugged terrain. Contact with small bands of enemy fighters is expected.
Actions at the Objective: Overrun and defeat small guard element. Document with photo and video all weapons and drugs. Destroy all weapons and drugs with high explosive charges.
Extraction: Patrol to helo LZ through rugged terrain. Contact with small bands of enemy fighters is expected. Helo extract at precise time required due to impending explosion and notification of presence.
Escape and Evasion: In the case of a missed helo pickup, proceed on E&E south over the border into Pakistan and make radio communications for alternate pick up.
Rules of Engagement: Lethal force is authorized. Due to the time of the raid and the need to move light and fast, no prisoners will be taken.
Timeline: Due to the volatile nature of this operation, speed is essential. Therefore, from insertion to extraction the mission window is 1 hour. After that time it will be impossible to safely bring in a helo for pick up and you will have to go on E&E.
Full Mission Profile WORKOUT
Insertion:
Start Point is beach next to Barth Hall
• Swim 100 Yards (Beach next to Barth Hall to Boat ramp on the other side of the Mess Hall.) Substitute for non swimmers is walking lunge from Barth Hall to Ramp.
• Run to pull up bars at the end of the Buckner Parade Field (3/4 mile)
Contact:
3 rounds of:
10 x Burpee
10 x Pull ups
then, run one lap of the parade field (400m)
Actions at the objective:
21 - 15 - 9 reps of:
Thrusters (45lb bar)
Pull Ups
Kettle bell/Dumb bell Swings (Heavy = 55lbs / Light = 35lbs)
Run around the parade field in between sets (400m)
Extraction:
Run from Parade field out to Buckner Gate and back to Beach next to start point (1 1/2 miles)- Dropping for 5 push ups every minute on the minute.
Escape and Evasion:
Do this only if you go over 1 hour.
50 x Burpee
50 x Squats
50 x Push Up
50 x Sit Up
50 x Pull Up
Post time to comments.
Thursday 6/4/09
For weight.
Bench press
5 x 5 x 5 x 5 x 5
then,
Weighted ring dips
3 x 3 x 3 x 3 x 3
Post loads to comments.
Use black rubber blocks for your bench. If they have the slimmer side up, they are the same width as a normal bench.
Bench press
5 x 5 x 5 x 5 x 5
then,
Weighted ring dips
3 x 3 x 3 x 3 x 3
Post loads to comments.
Use black rubber blocks for your bench. If they have the slimmer side up, they are the same width as a normal bench.
Wednesday 6/3/09
Helen
For time.
3 rounds of:
400m run
21 x Kettle bell swing (53/35)
12 x Pull up
Post time to comments.
For those who are working out with the 0530 crew, we will meet at the Stony II Track. If you have a Kettle bell bring it.
For time.
3 rounds of:
400m run
21 x Kettle bell swing (53/35)
12 x Pull up
Post time to comments.
For those who are working out with the 0530 crew, we will meet at the Stony II Track. If you have a Kettle bell bring it.
Friday 5/29/09
For time.
15-10-5 reps of:
Med ball clean (20/12)
Kettle bell swing (53/35)
Chest to bar pull up
Burpee
Post time to comments.
15-10-5 reps of:
Med ball clean (20/12)
Kettle bell swing (53/35)
Chest to bar pull up
Burpee
Post time to comments.
Thursday 5/28/09
For time.
30 x 3/4 Body weight squat clean
then,
run 1 mile.
Post time to comments.
1 mile route is from the front of Arvin to Kosciuszko's monument and back by way of Trophy Point. Remember to bring your reflective belts.
30 x 3/4 Body weight squat clean
then,
run 1 mile.
Post time to comments.
1 mile route is from the front of Arvin to Kosciuszko's monument and back by way of Trophy Point. Remember to bring your reflective belts.
Wednesday 5/27/09
For time.
5 rounds of:
21 x Sumo dead lift high pull (95lb/65lb)
21 x Ring dips
Post time to comments.
5 rounds of:
21 x Sumo dead lift high pull (95lb/65lb)
21 x Ring dips
Post time to comments.
Tuesday 5/26/09
For Weight.
Snatch
1 x 1 x 1 x 1 x 1 x 1 x 1
then,
12 rounds of 25m sprints, start every 20 seconds.
Post load to comments.
Snatch
1 x 1 x 1 x 1 x 1 x 1 x 1
then,
12 rounds of 25m sprints, start every 20 seconds.
Post load to comments.
Monday 5/25/09
Memorial Day
Take some time today to remember those who have given their all for our freedom.
For time.
5 rounds of:
25 x Squat
10 x Pull up
5 x Hand stand push up
5 x 135lb/95lb Hang power clean then anyway overhead (press/push press/jerk etc...)
Post time and any Memorial Day thoughts to comments.
Take some time today to remember those who have given their all for our freedom.
For time.
5 rounds of:
25 x Squat
10 x Pull up
5 x Hand stand push up
5 x 135lb/95lb Hang power clean then anyway overhead (press/push press/jerk etc...)
Post time and any Memorial Day thoughts to comments.
Saturday 5/23/09 - Sunday 5/24/09
Rest Days.
Congratulations to the Class of 2009. Take care of your Soldiers and they will take care of you.
Congratulations to the Class of 2009. Take care of your Soldiers and they will take care of you.
Friday 5/22/09
Filthy Fifty
For time.
50 x 24" Box jump
50 x Jumping pull-ups
50 x 35lb Kettlebell swing
50 x Steps of walking lunge
50 x Knees to elbows
50 x 45lb Push press
50 x Back extension
50 x 20lb Wall ball
50 x Burpee
50 x Double under
Post time to comments.
Compare to 11/26/08
For time.
50 x 24" Box jump
50 x Jumping pull-ups
50 x 35lb Kettlebell swing
50 x Steps of walking lunge
50 x Knees to elbows
50 x 45lb Push press
50 x Back extension
50 x 20lb Wall ball
50 x Burpee
50 x Double under
Post time to comments.
Compare to 11/26/08
Wednesday 5/20/09
Nasty Girls
For time.
3 rounds of:
50 x Squat
7 x Muscle up
10 x Hang power clean (135lb/95lb)
Post time to comments.
Here is the video that made this workout famous.
For time.
3 rounds of:
50 x Squat
7 x Muscle up
10 x Hang power clean (135lb/95lb)
Post time to comments.
Here is the video that made this workout famous.
Tuesday 5/19/09
Two events today.
1) 1 rep max box jump (how high can you go?)
2) As many rounds as possible in 12 minutes of:
300m row or 200m run
6 x Mountain climber
3 x waist high box jump
6 x Burpee
Post height and rounds to comments.
1) 1 rep max box jump (how high can you go?)
2) As many rounds as possible in 12 minutes of:
300m row or 200m run
6 x Mountain climber
3 x waist high box jump
6 x Burpee
Post height and rounds to comments.
Monday 5/18/09
You all knew it was coming!!!
Flying Fran
15-12-9 reps of:
Thrusters (135lb/95lb)
Flying pull ups
Post time to comments.
Click here to see where we got the idea.
Flying Fran
15-12-9 reps of:
Thrusters (135lb/95lb)
Flying pull ups
Post time to comments.
Click here to see where we got the idea.
Saturday 5/16/09 - Sunday 5/17/09
Rest Days.
Here's why you have to be careful when doing muscle ups and the pictures as promised.
Here's why you have to be careful when doing muscle ups and the pictures as promised.
Friday 5/15/09
For time.
5 rounds of:
1 x Snatch
3 x Heaving snatch balance
6 x Overhead squat
9 x Pull up
100m run
Rx'd weight is 95lb for men, 65lb for women.
Post time to comments.
5 rounds of:
1 x Snatch
3 x Heaving snatch balance
6 x Overhead squat
9 x Pull up
100m run
Rx'd weight is 95lb for men, 65lb for women.
Post time to comments.
Thursday 5/14/09
For weight.
Dead lift
1 x 1 x 1 x 1 x 1 x 1 x 1
Post loads to comments.
Watch these clips for some Dead lift instruction.
Why we Dead Lift and why it should be called the Health Lift!
Clip 1
Clip 2
Dead Lift Cues
0530 crew getting after it on Tuesday.
Dead lift
1 x 1 x 1 x 1 x 1 x 1 x 1
Post loads to comments.
Watch these clips for some Dead lift instruction.
Why we Dead Lift and why it should be called the Health Lift!
Clip 1
Clip 2
Dead Lift Cues
0530 crew getting after it on Tuesday.
Wednesday 5/13/09
Danny
As many rounds as possible (AMRAP) in 20 minutes of:
30 x 24" Box jump
20 x Push press (115lb/75lb)
30 x Pull up
Post number of rounds to comments.
This is a Hero workout, so give it all you have.
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Tuesday 5/12/09
For time.
3 rounds of:
250m row
5 x Thruster (135lb men/95lb women)
10 x Burpee
Post time to comments.
3 rounds of:
250m row
5 x Thruster (135lb men/95lb women)
10 x Burpee
Post time to comments.
Monday 5/11/09
Angie
For time.
100 x Pull up
100 x Push up
100 x Sit up
100 x Squat
Post time to comments.
I fully expect to see an Upty03 sighting on the posts for this one. Compare to 6 November 2008
For those of you with questions on the CrossFit Risk Retention Group, see link on the right side of this page or shoot me a note. Even those of us in the military can benefit from this program.
For time.
100 x Pull up
100 x Push up
100 x Sit up
100 x Squat
Post time to comments.
I fully expect to see an Upty03 sighting on the posts for this one. Compare to 6 November 2008
For those of you with questions on the CrossFit Risk Retention Group, see link on the right side of this page or shoot me a note. Even those of us in the military can benefit from this program.
Saturday 5/9/09 - Sunday 5/10/09
Rest Days.
Make up days for any workouts missed this week.
Update **Click here for the CrossFit Journal Preview with our very own Ashley S. **
Make up days for any workouts missed this week.
Update **Click here for the CrossFit Journal Preview with our very own Ashley S. **
CrossFit Friday 5/8/09
Meet at Thayer Statue 0530 and we'll jog down to the start point.
For time.
25 x Burpee
Run up hill and back
50 x Squat
Run up hill backwards and back
50 x Push up
Run up hill and back
50 x Lunges (Alternate legs)
Run up hill backwards and back
25 x Burpee
All runs are from the bottom of ODIA hill to the ODIA parking lot. Always run down the hill forwards so you can control yourself and so can dodge others that are running up backwards.
Post time to comments.
For time.
25 x Burpee
Run up hill and back
50 x Squat
Run up hill backwards and back
50 x Push up
Run up hill and back
50 x Lunges (Alternate legs)
Run up hill backwards and back
25 x Burpee
All runs are from the bottom of ODIA hill to the ODIA parking lot. Always run down the hill forwards so you can control yourself and so can dodge others that are running up backwards.
Post time to comments.
Thursday 5/7/09
For time.
3 rounds of:
10 x 275lb Dead lift
50 x Double under
Post time to comments.
As Rx'd is 275lb for men and 185lb for women on the dead lift. So scale as necessary to maintain intensity. If you get to where you cannot do 3-4 reps at a time scale down the weight.
3 rounds of:
10 x 275lb Dead lift
50 x Double under
Post time to comments.
As Rx'd is 275lb for men and 185lb for women on the dead lift. So scale as necessary to maintain intensity. If you get to where you cannot do 3-4 reps at a time scale down the weight.
Wednesday 5/6/09
As many rounds as possible (AMRAP) in 10 minutes of:
7 x Med ball cleans (20/12)
7 x Pull ups
50m run.
All med ball cleans are squat cleans, pull ups are chest to bar.
50m run is long ways on the black mats down and back twice touch grey on each side.
Post number of rounds to comments.
7 x Med ball cleans (20/12)
7 x Pull ups
50m run.
All med ball cleans are squat cleans, pull ups are chest to bar.
50m run is long ways on the black mats down and back twice touch grey on each side.
Post number of rounds to comments.
Tuesday 5/5/09
Happy Cinco de Mayo!
For weight.
1 rep max (1RM) of Front Squat
then,
12 rounds of:
2 x reps of 80% 1RM Front Squat every 45 seconds
then,
Bench Press
5 x 5 x 5 x 5
Post weights to comments.
For weight.
1 rep max (1RM) of Front Squat
then,
12 rounds of:
2 x reps of 80% 1RM Front Squat every 45 seconds
then,
Bench Press
5 x 5 x 5 x 5
Post weights to comments.
Saturday 5/2/09 - Sunday 5/3/09
Rest Days.
Just in case you missed the CrossFit Nation address via email, here it is.
CrossFit Nation—As you all are now aware, we have a new facility in Arvin. The Class of ’62 CrossFit Area is a phenomenal area for us to do functional physical fitness. With that area though comes some responsibilities.
First, we must take care of the equipment. The Class of ’62 and some other contributors put a lot of money into this area and it has to last. Chris Villarreal spent many long hours and sleepless nights making sure that we have a great area to train, it is up to us to live inside of that spirit of teamwork, cohesiveness, and taking care of our gear.
Second, attached is an article called “CrossFitters, Be Nice” It is a great article about the trap that many people, especially CrossFitters, fall into. That trap being, “The way I workout is the only way to workout and if you don’t do it my way then you are _______ (insert whatever demeaning word you want here)” CrossFit is, by definition, broad, general and INCLUSIVE. If you believe in what we do, then by all means, be excited about it, talk about it, and try and bring others. But please do not talk down to those who do not want to do it. Let CrossFit speak for itself. If what you do is working, trust me people will notice and that will have a much more positive impact than shoving it down their throats. Remember our gym and website are not places for egos. If you see someone struggling with a particular movement help them, encourage them, and coach them if you can. If you are that person struggling, know that we all have been there and will be there again on some movement. Everyone has their weaknesses. A good athlete embraces them, works on them, and turns them into strengths.
Please understand that CrossFit is a General Physical Preparedness program (GPP). If you want to be a good marathon runner, tri-athlete, swimmer, golfer, baseball player, CrossFit will give you a good base from which to build. But to do well in a sport, you must do that sport. Meaning you must specialize. If your “sport” is fitness in a general sense, then CrossFit is a great program, but by no means the only program. Combat is very unspecialized in the physical realm. We don’t know how long we will have to fight, what terrain it is going to be on, or what obstacles we will have to negotiate. We need to be as good as we can at all of them. CF prepares you physically for the unknown in a very broad way. That is why CF has been embraced by so many Military, Law Enforcement Agencies, and firefighters. Having said that though, many Soldiers, LEOs, and firefighters are in phenomenal shape and don’t do CrossFit. If it works for you great, but it is not for everyone and that is okay.
Finally, remember, CrossFit is as much a mental workout as it is physical. The things you learn about yourself when you are digging through a Fran or a Hero workout will serve you well later in life and in combat. You are the only one that can make yourself push to the outer limits. But remember to do it safely. We cannot afford injury due to bad form. If you are uncertain about how to properly do a movement ask someone. Based on some interest we are going to start a CrossFit Fundamental Movement class that will be open to anyone interested where we will focus in on various foundational movements. (Squat, front squat, overhead squat, clean, press, push press, push jerk, dead lift, snatch, pull ups, muscle ups, handstand push ups etc…) This way we can continue to properly train and continue to Forge Warrior Athletes.
Thanks for taking the time to read through this. Good crowd this morning, next Friday is our last academic year CrossFit Friday, let’s have a good showing. If you still want a shirt to wear this summer when you are getting after it at other facilities, let me know or come see me. Remember, all proceeds go to more and better equipment in the CrossFit Area.
Beating Navy one WOD at a time!
DB
CrossFitters Be Nice
Just in case you missed the CrossFit Nation address via email, here it is.
CrossFit Nation—As you all are now aware, we have a new facility in Arvin. The Class of ’62 CrossFit Area is a phenomenal area for us to do functional physical fitness. With that area though comes some responsibilities.
First, we must take care of the equipment. The Class of ’62 and some other contributors put a lot of money into this area and it has to last. Chris Villarreal spent many long hours and sleepless nights making sure that we have a great area to train, it is up to us to live inside of that spirit of teamwork, cohesiveness, and taking care of our gear.
Second, attached is an article called “CrossFitters, Be Nice” It is a great article about the trap that many people, especially CrossFitters, fall into. That trap being, “The way I workout is the only way to workout and if you don’t do it my way then you are _______ (insert whatever demeaning word you want here)” CrossFit is, by definition, broad, general and INCLUSIVE. If you believe in what we do, then by all means, be excited about it, talk about it, and try and bring others. But please do not talk down to those who do not want to do it. Let CrossFit speak for itself. If what you do is working, trust me people will notice and that will have a much more positive impact than shoving it down their throats. Remember our gym and website are not places for egos. If you see someone struggling with a particular movement help them, encourage them, and coach them if you can. If you are that person struggling, know that we all have been there and will be there again on some movement. Everyone has their weaknesses. A good athlete embraces them, works on them, and turns them into strengths.
Please understand that CrossFit is a General Physical Preparedness program (GPP). If you want to be a good marathon runner, tri-athlete, swimmer, golfer, baseball player, CrossFit will give you a good base from which to build. But to do well in a sport, you must do that sport. Meaning you must specialize. If your “sport” is fitness in a general sense, then CrossFit is a great program, but by no means the only program. Combat is very unspecialized in the physical realm. We don’t know how long we will have to fight, what terrain it is going to be on, or what obstacles we will have to negotiate. We need to be as good as we can at all of them. CF prepares you physically for the unknown in a very broad way. That is why CF has been embraced by so many Military, Law Enforcement Agencies, and firefighters. Having said that though, many Soldiers, LEOs, and firefighters are in phenomenal shape and don’t do CrossFit. If it works for you great, but it is not for everyone and that is okay.
Finally, remember, CrossFit is as much a mental workout as it is physical. The things you learn about yourself when you are digging through a Fran or a Hero workout will serve you well later in life and in combat. You are the only one that can make yourself push to the outer limits. But remember to do it safely. We cannot afford injury due to bad form. If you are uncertain about how to properly do a movement ask someone. Based on some interest we are going to start a CrossFit Fundamental Movement class that will be open to anyone interested where we will focus in on various foundational movements. (Squat, front squat, overhead squat, clean, press, push press, push jerk, dead lift, snatch, pull ups, muscle ups, handstand push ups etc…) This way we can continue to properly train and continue to Forge Warrior Athletes.
Thanks for taking the time to read through this. Good crowd this morning, next Friday is our last academic year CrossFit Friday, let’s have a good showing. If you still want a shirt to wear this summer when you are getting after it at other facilities, let me know or come see me. Remember, all proceeds go to more and better equipment in the CrossFit Area.
Beating Navy one WOD at a time!
DB
CrossFitters Be Nice
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