Rest Days.
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.
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