Tuesday, 06/01/10

5 rounds of:
9 Deadlift
6 Hang Power Clean
3 Push Jerk
1 minute static handstand

Choose a weight that you can safely do 3 x Push Jerk.

Post time and weight to comments

Monday, 5/31/2010

Happy Memorial Day! Thanks for your service!!

In honor of those who have served we will do a Hero WOD.

"War Frank"
3 rounds of:
25 Muscle Ups
100 Squats
35 GHD sit ups OR Knees to Elbows

For those that want a change of scenery meet out at Buckner Parade Field at 0700.
Otherwise, Arvin will be open at 0900 Monday morning.

Post time to comments.

Friday 5/28/10

As many rounds as possible in 20 minutes of:

10 x front squats (75# / 45#)
12 x sumo deadlift high pull (75#/ 45#)
15 x burpees

Post rounds to comments.

Compare to 12/3/09

Thursday 5/27/10

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 10/15/09

Wednesday 5/26/10

(try and keep all 3 sets around 80% - 85% of your 1RM)

then: Tabata double unders
(Tabata sequence: 8 rounds of 20 seconds work and 10 seconds rest for a total of 4 minutes)

Post weight and tabata rounds to comments.

Our founder representing...

Tuesday 5/25/10

Sorry for the late post. It is just a crazy busy time of year. Anyway, here you go...

21-15-9 rep rounds of:

box jump (24"/20")
kettlebell swings (53lb / 35lb)
sumo deadlift high pull (95lb / 65lb)

Post time to comments.

Monday 5/24/10

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 7/31/09

Saturday 5/22/10 - Sunday 5/23/10

Rest days!!!

Congratulations to all of our graduates.

Friday 5/21/10

21 -15 -9 of
hand stand push up
ring dips
50m run

Post time to comments.

Thursday 5/20/10

Front Squat:


Compare to 2/23/10

Post weights to comments.

Wednesday 5/19/10

Inspired by last week's Lullaby...

For time:
500 x double unders

Post time to comments.

Tuesday 5/18/10

For time:

10-9-8-7-6-5-4-3-2-1 rep rounds of:
pull ups
kettle bell swings (53#/35#)

Compare to 1/11/10

Post times to comments.

Monday 5/17/10

For Time:
4 Rounds
400m Run
15x Thrusters (135/95)

Saturday 5/15/10 - Sunday 5/16/10

Rest Days.

Congratulations to all of the Firsties for finishing up all academic requirements. Have a great last weekend here (or hopefully on TEE leave) at USMA.

Friday 5/14/10

For Time:

50x Deadlift (225/185)
1 Mile Run

Thursday 5/13/10

For Time:

5 pullups, 10 pushups, 15 squats
1 Clean & Jerk (155/115)
5 pullups, 10 pushups, 15 squats
2 Clean & Jerk (155/115)
5 pullups, 10 pushups, 15 squats
10 Clean & Jerk (155/115)

Wednesday 5/12/10

For Weight:

5x5 Over Head Squat

Tuesday 5/11/10

For Time:

3 rounds
Supt's/Com's loop
7 Muscle Ups
12 KB Swings (53/35)

Monday 5/10/10

"The Lullaby"

For Time:
5 x Power Snatch at the top of each minute (#100),
Burpees the rest of the minute
Reach 100 Burpees
Then Immediately,
5 Overhead Squats at the top of each minute,
Double Unders the rest of the minute
Reach 500 Double Unders

Then Sleep


Saturday 5/8/10 to Sunday 5/9/10

5 Day Cycle:


2/3 Day Cycle:
Three Rounds for Time (21-15-9 reps):
95lb Squat Snatch
Chest to Bar Pull-ups

Post time to comments.

Friday 5/07/10

Crossfit Warrior's,

0530 River Courts - the workout will be briefed on site!

Four years ago a few officers (Bookout, Mayo, VanAntwerp, Hoyman) started doing Crossfit a couple times a week for PT. After a couple weeks, we decided to make Friday the day for Crossfit. After a few sessions, one of the officers invited a couple cadets to join us. Within two months, the couple cadets grew to 50+ and by the following year, we routinely had 120+ cadets for the workout every Friday. Now, cadets are doing Crossfit as part of their daily workouts and the Black and Gold Crossfit affiliate is going strong at USMA.

It has been awesome to witness the growth in Crossfit, and fitness in general, within the Corps and on Post. Two of the original four officers have left West Point for new assignments, and the last two will leave this summer. Tomorrow will be the final Crossfit Friday of the 2010 Academic Year, and the final Crossfit Friday for the remaining two officers. As such, we asked MAJ VanAntwerp to provide us with some final motivational words to get us out of the racks tomorrow morning. As only he can do it, here is the "official" Crossfit Friday message (emphasis on the Firstie Class):

"Four years ago this summer, you entered through the incredibly porous security at Thayer Gat with mixed emotions. Many of you carried the memories of a special girl or guy, still entertaining the fantasy that your special someone would wait for you and that you'd always be together. Of course, this fantasy was shattered a few weeks or months later when they realized that you were basically a prisoner without even the opportunity for a brief conjugal visit. As you entered, you made nervous jokes around your family and friends, knowing full well that these jokes were the external manifestation of an internal fear burning so hot that pissing your pants couldn't quench it... and you tried.

For me and alot of my buddies, 1st year TACs working CBT, you were truly a wretched and pathetic sight. Having had the opportunity to lead Soldiers in combat in the greatest Army this planet has ever seen, it was hard for even the greatest sculptor to have seen the potential in your frail, prepubescent frames.

So here you are, weeks from graduation, preparing to get your "rivercourts on" and get some sun on that little bird chest. And here I am, laying waste to the worst this world has to offer, in utter disbelief that you've made it, but looking forward to burning them down beside you.

I'm not going to lie, there is significant sense of relief on our end as well. Cadets, like birds, are extremely vulnerable early in life, in the nest, when they are dependent on others for care. In fact, many bird species, like cadets, have a pretty high fledgling mortality rate. Assuming they survive these early weeks (years) and continue to grow at an acceptable rate, at some point they'll be ready to leave the nest. No guarantees here. I've seen more than a few birds victimized by gravity, only to have their frail bodies crushed on the pavement below.

So here's the part where I paint the dramatic picture: Here you stand, on the edge of the nest, prepared to take flight. As you do, you need to know two things:

1. This isn't nearly as dramatic as I've made it out to be, you are ready, and what makes you ready is not any class you've taken or briefing you've heard. It is the compilation of all your life experiences and hopefully a few things that you've learned in these past couple years. You will be successful because you can solve problems, you won't become discouraged when every indicator says 'you're totally screwed,' and at your innermost being is a solid core of values that when all else fails, will help you to make the right decision as long as you take the moment to think and have the conviction to do what you think is right.

2. That life expectancy in birds is closely correlated with size -- the larger the species, the longer it is likely to live - look it up.

Class of 2010, I wish I could be there to congratulate you in person. Congratulations on four great years and more importantly, the beginning of what could potentially be the greatest adventure of your life. Don't screw it up.

Enjoy the day and God Bless!"


Thursday 5/6/10

You can all blame this one on Gregg Starr.

For time:
100 x hand stand push-ups
30 x GHD sit-ups
(the sit-ups can be done at any time during the WOD)

Post time to Comments.

Wednesday 5/5/10

5 Day Cycle:
Three Rounds for Time (21-15-9 reps):
95lb Squat Snatch
Chest to Bar Pull-ups

Post time to comments.

2/3 Day Cycle:
Pull-Up/Muscle-Up Progression

Tuesday 5/4/10

"Filthy Fifty"

For time:
50x Box Jump (24" box)
50x Jumping Pull-ups
50x Kettlebell Swings (35lb/23lb)
50 steps Walking Lunge
50x Push Press (45lb/25lb)
50x Back Extensions
50x Wall Ball Shots (20lb/12lb)
50x Burpees
50x Double-Unders

Post time to comments.

Monday 5/3/10

For Weight:

Shoulder Press
1 x 1 x 1 x 1 x 1 x 1 x1

Post Weight to Comments.