Thursday 10/1/09

For weight

Overhead Squat

3 x 2 x 1


Push jerk

3 x 2 x 1

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Wednesday 9/30/09

For time.

50-40-30-20-10 reps of:

Push up
Knees to elbows
Run the stairway to heaven

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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...


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.

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.

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.

Wednesday 9/23/09


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

Monday 9/21/09


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.

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
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.

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.

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.

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.

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)


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.


Thursday 9/10/09

For weight.

Squat clean and jerk

1 x 1 x 1 x 1 x 1 x 1 x 1

Post loads to comments.

Wednesday 9/9/09

Once a year workout.

For time.

9 rounds of:

9 x Burpee
9 x Knees to Elbows

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.

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.

Saturday 9/5/09 - Sunday 9/6/09

Rest Days.

Go Army! Beat Eastern Michigan!

CrossFit Friday 9/4/09

Meet at 0530 in front of Arvin.

We will warm up by jogging up to Michie Stadium.


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


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.

Wednesday 9/2/09

For time.

100 x Medicine ball squat clean (20lb/12lb)
100 x Push up
100 x Sit up


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.