Wednesday, 06/30/10

Sorry for the late post....

Heavy Day....push/pull combination given the recent blasting of the legs

Weighted Pull-ups 3-3-2-2-1 (dumb bells between feet or weight belt with suspended plate)
Push Jerk 1-1-1-1-1

Post weights to comments

Tuesday, 06/29/10

3 rounds of:
10 Overhead Squat (95/65)
15 Burpees
20 Hang Power Cleans (95/65)

Some considerations - lower the weight on the OHS and practice your snatch. This is a much faster way to get the weight overhead and start squatting.

Monday, 06/28/10

Reception Day at West Point - Welcome to the Class of 2014!

Option 1 - wear Class A's, arrive at 0530 anywhere on post, stand outside or in non-air conditioned building for 14 hours. Successfully stay hydrated and maintain motivation.
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Option 2 - As many rounds as possible (AMRAP) in 20 minutes 14 seconds of:
20 Med Ball Cleans (20/14)
14-step Lunges
20 Kettle bell swings (53/35)
14-step Lunges
Post rounds to comments

Friday, 06/25/10

Tabata Something Else

20 seconds of work, 10 seconds of rest for 4 minutes of each of the following:
Pull Ups
Push Ups
Sit Ups

Score by total number of reps - post score to comments

Thursday, 06/24/10

Run 5k then Row 2k (if Cardio room is open)

Post times to comments

Wednesday, 06/23/10

Deadlift 1-1-1-1-1-1-1

Overhead Squat 5-5-5

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Tuesday, 06/22/10

For Time:
50 Wall Ball (20/14)
40 Double Unders
30 Kettlebell Swings (53/35)
20 Steps lunging waiter's walk (weight overhead)
10 Box Jumps (24")

Post time to comments

Monday, 06/21/10


3 rounds of:
50 Push Press (95/65)
50 Pull Ups
50 Double Unders (or 200 singles)

***Warm-up with at least three static handstands of 30 seconds***
***Read JWM's post on Sunday about Scaling***

Post time to comments

Saturday, 06/19/10 - Sunday, 06/20/10

Rest Days

For those that have their Level 1 certification, you must now take a written exam in order to keep your certification.

Here is the link that has all of the information you need - READ IT:

Continue to check the Affiliate page for "Test Only" dates/locations:

Upcoming L1's in the area:
June 26-27 = Brooklyn
August 14-15 = Oakville, CT
September 4-5 = Morristown, NJ

And for those going to ILE
September 25-26 = Ft. Leavenworth

Friday, 06/17/2010

The '62 Room will still be closed tomorrow, so we'll meet in Hayes Gym for some good 'ole fashioned asbestos.

Five rounds for time of:
25 Knees to elbows
25 Inverted Burpees
25 Air Squats

The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee.

Thursday, 06/17/10

Since the '62 Room is closed for maintenance, we will meet at Shea Stadium track.

4 rounds of:
400m run
1 minute rest
800m run
2 minutes rest

Bring your watch to time your laps.

Post all 8 lap times to comments.

Wednesday, 06/16/10

CrossFit Football Total

1 rep max of the following exercises:

Power clean
Bench press
Dead lift

Post lift loads and total to comments.

Compare to 7/10/09

Tuesday, 06/15/10


20 Pullups
30 Pushups
40 Situps
50 Squats

3 min rest between each of 5 rounds

Post time to comments

Compare to: 3/4/10

Monday, 06/14/10


21-15-9 of:

Squat Clean (135/95)
Ring dips

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Saturday 06/12/10 - Sunday, 06/13/10

Rest Days or make up a work out from this past know who you are!

Friday, 06/11/10

So to get back to the fundamentals of "CrossFit" -- constantly varied, functional movements done at high intensity -- Friday's WOD will be drawn from the Hopper Deck at 0545 and then posted on the website at 0700.

3 rounds of:
800m run (5 laps around Arvin track)
50 back extensions
50 sit-ups (GHD, AbMat, anchored, unanchored - dealers choice)

Remember to activate your hamstrings and glutes on the back extensions. Don't just fire your lower back.

Post time to comments.

Thursday, 06/10/10

Trying something new - feel free to crush me in the comments.

2 rounds of:
2 minutes of row (record calories) - we will stagger each start by 2 minutes
2 minutes of walking lunges (record steps)
2 minutes of bike (record distance)
2 minutes of air squats on med ball (record reps)
Run to the stairway and complete two-footed jumps: (sub 50 box jumps if not at West Point)
-2 at a time (1st floor to 2nd floor)
-3 at a time (2nd floor to 3rd floor)
-4 at a time (3rd floor to 4th floor)
Sprint down the hallway, down the back stairs, back to the '62 room
Rest 5 minutes

Record numbers from first four exercises.

Wednesday, 06/08/10

Building strength for future exercises...

Front Squat 1-1-1-1-1-1-1
Push Press 1-1-1-1-1-1-1

Then, try the Snatch Balance with 45# bar (10 reps)

Post weights to comments

Bonus Round:
Tabata Double Unders
20 seconds of jumping, 10 seconds of rest, for 8 rounds (4 minutes total)

Tuesday, 06/07/10

21-18-15-12-9-6-3 reps for time of:

Overhead Squat (45#)

Check out the links to give you somethings to work on for this workout. This is a simple couplet with low weight for the overhead squat. In concept - you should be working very fast. I would offer up that if you have difficulty with kipping pull-ups or completing a "good" overhead squat, that you use THIS workout to work on and improve those skills.

Let me know if anyone is having problems with the links. One is wmv and the other is mov.

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Monday, 06/07/10

"The Chief"

As many rounds as possible in 3 minutes of (check out the videos):
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats (use a medicine ball if necessary to keep your depth honest)
1 Minute Rest

Repeat for 5 total rounds (20 minutes total)

Post number of rounds complete to comments

Friday, 6/3/10

Friday's workout will be a chipper to finish off the week and make you look forward to a rest.

50 Deadlift (225/185)
50 Pull ups
50 Dumbbell Push Press (35/25)
50 Ring Push Ups
50 Box Jumps (24"/20")
50 Hang Power Snatch (45#)

Do all exercises sequentially - complete one exercise before moving to the next.

Scale as necessary to maintain speed and intensity. You can only grow if you're willing to go to that dark place where pain lives. Your arms will be tired when you get to the Power Snatch so be mindful of form, tight midsection, and using your shoulders.

Post time to comments.

Thursday, 6/03/10

Meet at Shea Stadium if you're so inclined.

Four rounds for time of:
Run 400 meters
50 Squats

An alternate location if you don't want to use the track is to run from Ike Statue down diagonal walk and back (don't make the turn - just stay on the straight away).

Do not do this workout on a treadmill -- it's not the same no matter what people say.

Remember, this is what good squat form looks like.

Post total time to comments.

Wednesday, 06/02/10

Bench Press 5-5-5
Snatch Grip Deadlift 1-1-1
Snatch 3-3-3

Bonus Round:
Wall Balls
Pull Ups

Post weights to comments