Thursday 4/1/10

Fight Gone Bad (FGB) Modified

For reps.

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)
Kettlebell Swings (53 lb/35 lb) (modified from rows for calories)

Rest 1 minute between rounds.

Add total number of reps for each round and post to comments

Compare to 1/18/10

Wednesday 3/31/10

5 Day Cycle:

10 Rounds for Time:

10 Pull-ups
10 Ring dips

2/3 Day Cycle:
Overhead Press Progression (Rippetoe's Input)
Shoulder Press
Push Press
Push Jerk
Split Jerk

Post Times to Comments

Tuesday 3/30/10

Four Rounds for Time:

800m run (6 laps around the Hayes Gym track)

Rest 2 minutes between rounds

Compare to 4/23/09

We'll still meet in the '62 room to go through the warm up and then we'll move up to Hayes.

Post Time to Comments

Monday 3/29/10

Front Squat:

3 - 3 - 3 - 3 - 3

Compare to 2/23/10

Post Weights to Comments.

Saturday 3/27/10 - Sunday 3/28/10



5 Rounds:

Body Weight bench press
Pull ups

For Time:
30 x Clean & Jerk, 135lbs

Post Weights and Times to Comments

CrossFit Friday 3/26/10

Guess who’s coming to town tomorrow…? We haven’t seen her in a while, but she’s a regular in CrossFit gyms across the world – legendary even. That’s right, Fran is making a special appearance tomorrow just for USMA CrossFiters.

If you haven’t had the distinction of meeting Fran, you should definitely make it a point to come tomorrow. She is sure to make the workout memorable.

**Meet at 0530 in the CrossFit gym in Arvin – Fran will be there – will you?**


Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster (65lb for women)

Compare to 8/17/09

Post time to comments.

Thursday 3/25/10


For time:

150 Wall Ball Shots (20lb / 12lb)

Compare to 3/13/09

Post time to Comments.

Wednesday 3/24/10

Five rounds for max reps of:

Body weight bench press
Pull ups

Post Reps to comments.

Clean Progression

Tuesday 3/23/10

For Time:

21 x 225lb Deadlift
Double Gym-Loop

15x 225lb Deadlift
Double Gym-Loop

9x 225lb Deadlift
Double Gym-Loop

Post Time to Comments.

Monday 3/22/10

Ten Rounds for Time:

3 x Weighted Pull-Ups, 45 lbs
5 x Strict Pull-Ups (Dead Hang)
7 x Kipping Pull-Ups (Alt Jumping Pull-Ups)

Post Time to Comments

Notice the scaling for the "weighted" pull-up.

Saturday 3/20/10 - Sunday 3/21/10

Rest Days.

Welcome back from Spring Break. Looking forward to having the group back together Monday morning. See you all then.

Friday, 3/19/10


For time:

1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

Thursday, 3/18/10

Split Jerk:

1-1-1-1-1-1-1 reps

Wednesday, 3/17/10


21-15-9 reps of:

Hand Stand Push-Ups
Ring Dips
Push Ups


Tuesday, 3/16/10

Five rounds for time:

9 Hang Squat Clean, 155lb
3 ascents 15ft Rope Climb, legless


Monday, 3/15/10

Back Squat:

3-3-3-3-3 reps


Air Squat
Tuck Jump
Reverse Lunge

Friday, 3/12/10

AMRAP in 30 minutes:

5 Pull-Ups
5 Ring-Dips
15 Sit-Ups

Thursday, 3/11/10

"CrossFit Total"

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Wednesday, 3/10/10

AMRAP in 20 minutes:

5 Hand Stand Push-Ups (HSPU Variations)
10 L Pull-Ups (check here for demonstrations of Kipping Pullups)
15 Steps Walking Lunges

Post Rounds to comments.

Snatch Progression:
Bergener Warmup
Skill Transfer Exercises
Snatch Balance

A Little Experimentation...


We are looking to analyze the effects of adding a day of skills/flexibility development in the middle of the week.

The intent is to still keep 5 hard working WOD days a week to improve our strength and endurance, but to add a day dedicated to improving our form and efficiency.

The proposed change is to start off Monday and Tuesday with WODs, use Wednesday to train functional movements and mobility, push through Thursday and Friday with WODs, and leave one WOD to be completed on either Saturday or Sunday.

The only change to postings will be on Wednesdays, which will include either the WOD (for those who want to continue with the original 5 day cycle) or the emphasis for functional movements (for those who want to try the new cycle).

To reiterate, for those who want to continue the current 5 day schedule, or who know they will not be able to make a weekend WOD, we will continue to post a Wednesday WOD.

Post your feedback in the comments.

Tuesday 3/9/10

Make sure you bring your PT belts for the morning group.

5k for Time:

From Arvin to Lee Gate and back.

Compare to 9/7/09.

Post time to comments.

Monday 3/8/10

Modified "Jackie"

For time:

100 Sumo Deadlift High Pull, 45lb (sub for 1000m row)
50 Thrusters, 45lb
30 Pull-ups

Post time to comments.

Saturday 3/6/10 - Sunday 3/7/10


Deadlift: 1-1-1-1-1-1-1 reps
Compare to 2/10/10
Post weights to comments.

4 x 440 or 4x Gym Loop
Rest 1 minute between each round
Post times to comments.

Friday 3/5/10

Soon to be Spring Breakers,

I understand that your mind is already hundreds, if not thousands of miles away, in a place where, in your imagination, you are actually good looking. Regardless of where your mind is, your body better be in the CrossFit Gym at 0530, prepared to rip that mind out of its Banana Boat fantasy world and throw it into a universe of dark, gray, physical pain. I'm a realist. As such, I know that this workout may be the last healthy thing you do after next Thursday for 10 plus days. And the fact is, you're not good need this. So don't let your next pushups be the ones you do in the parking lot or your hotel room, as you attempt to somehow striate your tiny bird chest before you step onto the beach.

Be there or have a shame-filled spring break where you will probably get ridiculously sunburn, and then come back and try to relive your week by telling the stories over and over again, when the reality is that nobody wants to hear your stories, we just want you to stop being a noodly slob with a bad sunburn and a silly necklace made of fish bones or a pathetic string anklet that you now think is really cool.

The workout:

4 Rounds:
Buddy Carry 200m (one person)
25 push-ups (both)
Buddy Carry 200m (one person)
25 push-ups (both)

4 Rounds:
Buddy Carry 200m (one person)
25 sit-ups (both)
Buddy Carry 200m (one person)
25 sit-ups (both)

4 Rounds:
Buddy Carry 200m (one person)
25 squats (both)
Buddy Carry 200m (one person)
25 squats (both)

Shamefully yours,
MAJ Bookout
(works cited – this originally appeared by MAJ Vanantwerp in 2008)

Alternate WOD for those experimenting:
Clean and Jerk
1-1-1-1-1-1-1 reps
Compare to 9/10/09

Post time and/or weights to comments.

Thursday 3/4/10


Five Rounds, each for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest precisely three minutes between each round.
Post total time and time of each of five rounds to comments.

Compare to 2/16/09

Wednesday 3/3/10


1-1-1-1-1-1-1 reps

Compare to 2/10/10

Post weights to comments.

Crossfit Warmup
Mobility Training: PNF (proprioceptive neuromuscular facilitation) stretching
Movement Training:
Clean and Jerk Progression

Tuesday 3/2/10


3 rounds of:
gym loop (400m run)
21 x kettle bell swings (53lb / 35lb)
12 x pull-ups

Compare to 1/22/10 and 12/8/09

Post time to comments.