Before I get to the WOD, I want to address a couple of things. First, a couple of times this weekend, I came into the gym and saw it in complete disarray. If you are going to use the facility, then you need to make sure you police up after yourselves. Chances are that it is not anyone who actively reads this page. So if you see it, take charge and make sure people are doing the right thing. If I catch it happening, it will be burpees until you puke.
Secondly, CrossFit as most of you know, is a purposeful conditioning program. You may not see it all of the time, but believe it or not there is a method to the madness of the programming. One other very important part of the program is the coaching. On Monday morning, there was a big group in the '62 room. The main group was getting after it on he pull up bars and mats. Off on the sides, we had a couple other groups doing some other variation of a CF WOD. On multiple occasions, I saw abysmal form being used and no one correcting it or stopping it. I cannot in good conscience, and neither will the other trainers, allow anyone to hurt themselves because they are not being coached correctly. Neither should you. My focus is on the main group and it will continue to be. But in the future I will simply stop other groups if I see what I saw today. The reason for this is simple. If someone gets hurt doing a CF workout and it is because they were not being coached properly, no one will care that they were not doing the prescribed workout of the day. They will only care that they were doing CF. That will shut our program down faster than anything. I am not saying that you have to do Black and Gold programming, but if you are going to do your own workouts and call it CrossFit, make sure you are doing the exercises correctly and safely. If you have any questions, PLEASE come see me or one of the other trainers we will gladly help you out.
Okay, onto the WOD. I got this from CrossFit New England's Summer Throwdown. They will be doing an affiliate cup type competition in the late fall if there are any interested parties. I would love to flood the zone with B&G CrossFitters. Teams will be 3 athletes per team with at least 1 woman.
Additionally, in this WOD you will see three divisions: Black, Grey, Gold. For the description of which one you fall into see below.
Black--You have been doing CF for over 6 months. You are familiar with and able to do the fundamental movements correctly. You can complete most WODs as Rx'd. The coaching you receive focuses on fine tuning and becoming more efficient.
Grey--You have been doing CF for a few months but still struggle with some of the movements at Rx'd weight. Coaching you receive is focused on one or two of the points of performance for the movement. (Most people fall into this category)
Gold--You are new to CF and you need good quality coaching. You need to be focused on form over speed. Lighter weights and scaling are your friend because you can still workout at a high intensity and not injure yourself. All the while getting your bags smoked on a regular basis (Everyone has been in this category)
When a workout comes along that is easily scalable. I will list the weights for the workout in these categories under the following format (men/women). There is no shame in dropping down a division. I would rather see that, than you trying to push yourself into a group you have no business being in and getting hurt or sacrificing form.
"The Lot"
For time
Two rounds of:
3 x Overhead Squats
6 x Jerks
9 x Front Squats
12 Power Cleans
500m run (Around the Commandant's and Supe's Houses)
Black: 135lb/95lb
Grey: 95lb/65lb
Gold: 65lb/45lb
You must complete this workout in 15 minutes. If you have any question as to whether or not you can do it in that time, drop down to the next division.
Post time and division to comments.
Monday 8/31/09
For time.
30 x Pull up
Run to North Dock Helipad via ODIA hill
30 x Burpee
Run back to Arvin via OIDA hill
30 x Hand stand push up
Post time to comments.
Remember to bring a towel to the gym. Also since we will be running, bring your reflective belts.
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.
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