AMRAP 15
10 x box jumps (24/20)
15 x pushups
20 x wall ball shots (20/14)
25 x situps
Post rounds to comments
Tuesday, 11/30/10
For time and load:
Ring dips 10-9-8-7-6-5-4-3-2-1
Back squat 1-2-3-4-5-6-7-8-9-10
Choose a back squat load that is appropriate for your strength level.
You should alternate rounds between exercises so you will start with 10 ring dips, then 1 back squat, then 9 ring dips, then 2 back squats, etc.
Post time and load to comments.
Ring dips 10-9-8-7-6-5-4-3-2-1
Back squat 1-2-3-4-5-6-7-8-9-10
Choose a back squat load that is appropriate for your strength level.
You should alternate rounds between exercises so you will start with 10 ring dips, then 1 back squat, then 9 ring dips, then 2 back squats, etc.
Post time and load to comments.
Monday, 11/29/10
We will head up to the second floor basketball courts for this WOD
5 Rounds for time:
Run suicide*
40 Double unders
Rest exactly 1 minute between rounds
*Suicide = run from baseline to free throw line and back, then to half court and back, then to far free throw line and back, and then to far baseline and back.
Post time for each round and/or total time to comments
If you cannot do double unders, do 4:1 substitution for single unders (12 single unders per round)
If you do not have a jump rope you can substitute tuck jumps instead
5 Rounds for time:
Run suicide*
40 Double unders
Rest exactly 1 minute between rounds
*Suicide = run from baseline to free throw line and back, then to half court and back, then to far free throw line and back, and then to far baseline and back.
Post time for each round and/or total time to comments
If you cannot do double unders, do 4:1 substitution for single unders (12 single unders per round)
If you do not have a jump rope you can substitute tuck jumps instead
Saturday, 11/27/10 - Sunday, 11/28/10
Rest Days.
Enjoy some recovery time or make up for missed WODs due to the holidays. Either way, enjoy the rest of your break and get ready hit it again on Monday.
For those of you with access to a kitchen, notice the new "Meal of the Day" on the right side of the blog. Each day it will post a new, paleo friendly meal for you to consider.
Enjoy some recovery time or make up for missed WODs due to the holidays. Either way, enjoy the rest of your break and get ready hit it again on Monday.
For those of you with access to a kitchen, notice the new "Meal of the Day" on the right side of the blog. Each day it will post a new, paleo friendly meal for you to consider.
Friday, 11/26/10
Time to start burning off that Thanksgiving fat!
If you can make it into a gym, do the following WOD:
Bench press
5,5,5,5,5
then
Row 5k for time
If you can't make it to a gym, run a 5k (you will be glad afterwards).
Post workout and time/weight to comments
If you can make it into a gym, do the following WOD:
Bench press
5,5,5,5,5
then
Row 5k for time
If you can't make it to a gym, run a 5k (you will be glad afterwards).
Post workout and time/weight to comments
Thursday, 11/25/10
Happy Thanksgiving!
Arvin is closed and most of you are spread across the country to enjoy turkey, family, and pumpkin pie. As a result, we wanted to provide you will a little WOD you can do from anywhere with no equipment required (except a watch). Here is a little tabata fun for you to enjoy. It is guaranteed to reduce your level of guilt after the big feast.
"The Turkey Tabata"
Push-ups
Squats
Sit-ups
Burpees
Do eight rounds of 20 seconds work followed by ten seconds of rest for each exercise. Your score is the lowest number of reps you complete in any of the eight rounds. Rest 1 minute between exercises.
Post scores to comments between bites of pie.
Arvin is closed and most of you are spread across the country to enjoy turkey, family, and pumpkin pie. As a result, we wanted to provide you will a little WOD you can do from anywhere with no equipment required (except a watch). Here is a little tabata fun for you to enjoy. It is guaranteed to reduce your level of guilt after the big feast.
"The Turkey Tabata"
Push-ups
Squats
Sit-ups
Burpees
Do eight rounds of 20 seconds work followed by ten seconds of rest for each exercise. Your score is the lowest number of reps you complete in any of the eight rounds. Rest 1 minute between exercises.
Post scores to comments between bites of pie.
Wednesday, 11/24/10
"Diane"
21-15-9 reps for time of:
Deadlift (225/135)
Handstand push-ups
Compare to 07/27/10.
Cadets have a modified schedule tomorrow that includes a 0600 breakfast formation. As a result, we will not be meeting as a big group at 0530. Feel free to coordinate with pople in the comments so you can meet as a group.
Try to get this last WOD in before you head out for Turkey Day and enjoy the break.
21-15-9 reps for time of:
Deadlift (225/135)
Handstand push-ups
Compare to 07/27/10.
Cadets have a modified schedule tomorrow that includes a 0600 breakfast formation. As a result, we will not be meeting as a big group at 0530. Feel free to coordinate with pople in the comments so you can meet as a group.
Try to get this last WOD in before you head out for Turkey Day and enjoy the break.
Tuesday, 11/23/10
From CrossFit New England
"Car Bomb"
21-15-9 reps for time of:
C2B Pull ups
then (after some rest)
"Tabata Treadmill"
Do 8 rounds of 20 seconds of work followed by 10 seconds of rest.
Use a treadmill, set at 12% grade at a 0-30 second slower pace per mile than your best 5k pace. Do not reduce the speed once you start the workout.
Here is a WOD demo [wmv] [mov].
Post time for first WOD and pace for second WOD to comments.
"Car Bomb"
21-15-9 reps for time of:
C2B Pull ups
Box Jumps, 24"
There is a 5 minute cap on this workout. This is not a "grind-it-out WOD". This should be an all out sprint. If you don't have good chest to bar pull ups, do standard pull ups, or even jumping. If you can't rip through 24" Box jumps, use a 20" box or even lower.
There is a 5 minute cap on this workout. This is not a "grind-it-out WOD". This should be an all out sprint. If you don't have good chest to bar pull ups, do standard pull ups, or even jumping. If you can't rip through 24" Box jumps, use a 20" box or even lower.
then (after some rest)
"Tabata Treadmill"
Do 8 rounds of 20 seconds of work followed by 10 seconds of rest.
Use a treadmill, set at 12% grade at a 0-30 second slower pace per mile than your best 5k pace. Do not reduce the speed once you start the workout.
Here is a WOD demo [wmv] [mov].
Post time for first WOD and pace for second WOD to comments.
Monday, 11/21/10
For weight:
Thrusters
5,5,5,5,5
then
Squat Clean
1,1,1,1,1
Finish with tabata double unders
Post weights for all rounds and tabata score (lowest score of eight rounds) to comments
Thrusters
5,5,5,5,5
then
Squat Clean
1,1,1,1,1
Finish with tabata double unders
Post weights for all rounds and tabata score (lowest score of eight rounds) to comments
Saturday, 11/20/10 - Sunday, 11/21/10
Rest Days
Beat Notre Dame!
Don't forget to grab a Black & Gold CrossFit shirt this next week so you can take them home and share them with family, friends, and local CrossFit boxes at Thanksgiving.
Beat Notre Dame!
Don't forget to grab a Black & Gold CrossFit shirt this next week so you can take them home and share them with family, friends, and local CrossFit boxes at Thanksgiving.
Friday, 11/19/10
CROSSFIT FRIDAY!
"Filthy Fifty" (Compare to 5/4/10)
50 x box jumps (24")
50 x jumping pullups
50 x kettlebell swings (35lb)
50 x steps walking lunges (total, not per leg)
50 x knees to elbows
50 x push press (45lb)
50 x back extensions
50 x wall ball shots (20lb)
50 x burpees
50 x double unders
You must complete all reps of an exercise in order to progress to the next exercise.
If you have a jump rope, please bring it. If you have more than one...bring 'em all!
Post time to comments
"Filthy Fifty" (Compare to 5/4/10)
50 x box jumps (24")
50 x jumping pullups
50 x kettlebell swings (35lb)
50 x steps walking lunges (total, not per leg)
50 x knees to elbows
50 x push press (45lb)
50 x back extensions
50 x wall ball shots (20lb)
50 x burpees
50 x double unders
You must complete all reps of an exercise in order to progress to the next exercise.
If you have a jump rope, please bring it. If you have more than one...bring 'em all!
Post time to comments
Thursday, 11/18/10
For time:
Run 5k
Compare to 09/30/10
0530 crew: bring your reflective belt and we'll run to Lee Gate and back.
Post time to comments
Run 5k
Compare to 09/30/10
0530 crew: bring your reflective belt and we'll run to Lee Gate and back.
Post time to comments
Wednesday, 11/17/10
For weight:
Front Squat
3, 3, 3, 3, 3 (working up to max weight for three reps)
Weighted pullups
3, 3, 3, 3, 3 (working up to max weight for three reps)
Complete all of the front squat rounds prior to moving on to the weighted pullups.
Post weights to comments
Front Squat
3, 3, 3, 3, 3 (working up to max weight for three reps)
Weighted pullups
3, 3, 3, 3, 3 (working up to max weight for three reps)
Complete all of the front squat rounds prior to moving on to the weighted pullups.
Post weights to comments
Tuesday, 11/16/10
AMRAP 12
Run 500m (Supe/Comm Loop)
5 reps of deadlift (set your own weight near 80-85% of your one rep max)
Post rounds and deadlift weight to comments
Run 500m (Supe/Comm Loop)
5 reps of deadlift (set your own weight near 80-85% of your one rep max)
Post rounds and deadlift weight to comments
Monday, 11/15/10
0530 crew will meet in Hayes Gym
For time:
1-2-3-4-5
15' rope ascent/descent
50-40-30-20-10
Situp
Post time to comments
BONUS ROUND:
Max reps in two minutes of double-unders
For time:
1-2-3-4-5
15' rope ascent/descent
50-40-30-20-10
Situp
Post time to comments
BONUS ROUND:
Max reps in two minutes of double-unders
Saturday, 11/13/10 - Sunday, 11/14/10
Rest Days. Enjoy the weekend and find some time to work on your mobility. There is some great material here:
Friday, 11/12/10
"95lb Suck"
21-18-15-12-9 rep rounds for time of:
deadlift
hang power clean
front squat
push press / push jerk
As the name suggests, you use the same bar for all exercises set for 95lbs. This one hurts so make sure you scale appropriately. If you are new to CrossFit, try 55 or 65 lbs. Trust me, the weight will be plenty and you'll get smoked. If you've been around a while but your not doing the WODs as Rx'd yet, go for 75lbs. And for those that are Rx'ing the WODs, go for 95lbs and prepare to suck. Come mentally prepared and we'll have a good time.
***Sorry to the early morning crew. I accidentally added a 6 and 3 rep round on the white board***
Compare to 1/21/10
21-18-15-12-9 rep rounds for time of:
deadlift
hang power clean
front squat
push press / push jerk
As the name suggests, you use the same bar for all exercises set for 95lbs. This one hurts so make sure you scale appropriately. If you are new to CrossFit, try 55 or 65 lbs. Trust me, the weight will be plenty and you'll get smoked. If you've been around a while but your not doing the WODs as Rx'd yet, go for 75lbs. And for those that are Rx'ing the WODs, go for 95lbs and prepare to suck. Come mentally prepared and we'll have a good time.
***Sorry to the early morning crew. I accidentally added a 6 and 3 rep round on the white board***
Compare to 1/21/10
Thursday, 11/11/10
Happy Veteran's Day
If you are looking for a Hero WOD that you can do after the shoulder beating we took the past two days, try this one:
"Michael"
Three rounds for time
Run 800 meters
50 back extensions
50 sit-ups
As another alternative, a couple of us are going to run to the ski slope with dogs. It is about a 4.8 mile hill run so should be fun.
Enjoy the day off of classes
Post your workout choice and details to comments
If you are looking for a Hero WOD that you can do after the shoulder beating we took the past two days, try this one:
"Michael"
Three rounds for time
Run 800 meters
50 back extensions
50 sit-ups
As another alternative, a couple of us are going to run to the ski slope with dogs. It is about a 4.8 mile hill run so should be fun.
Enjoy the day off of classes
Post your workout choice and details to comments
Wednesday, 11/10/10
AMRAP 20
5 Pull-ups
10 Box jumps (24"/20")
15 Knees-to-elbows
20 Kettlebell swings (53/35)
25 Lung steps (total not per leg)
Post rounds complete to comments
Bonus round: accumulate two minutes in a static hand-stand position on the wall
5 Pull-ups
10 Box jumps (24"/20")
15 Knees-to-elbows
20 Kettlebell swings (53/35)
25 Lung steps (total not per leg)
Post rounds complete to comments
Bonus round: accumulate two minutes in a static hand-stand position on the wall
Monday, 11/08/10
4 rounds for time:
30 double unders
Run gym loop
Rest exactly 1 minute between rounds
Post time for each round and/or total time to comments
If you cannot do double unders, do 4:1 substitution for single unders (12 single unders per round)
If you do not have a jump rope you can substitute tuck jumps instead
Saturday, 11/06/10 - Sunday, 11/07/10
Rest days for the awesome athletes who competed in the Black & Blue workouts against Air Force. Army managed to edge out Air Force this year so the series is tied 1-1. We look forward to going back to altitude next year to notch up another win. Training for that starts Monday!
Another big thanks is in order for the people who volunteered to come judge the events and ensure that it ran smoothly.
 |
| Both teams after the Chipper WOD |
When you see Tex, please congratulate him on hosting an awesome Black & Blue CrossFit event. He put in a lot of time developing workouts, coordinating with our Air Force brothers and sisters, and moving over, through and around any obstacle that tried to stop the event from taking place.
Thanks also to a great contingent from Air Force. Their officers and NCOs were integral in making the event happen. Their cadets showed up, competed hard, and strengthened the bonds between our two services.
Another big thanks is in order for the people who volunteered to come judge the events and ensure that it ran smoothly.
Finally, for those of you who missed the Friday WOD, you can make it up over the weekend. Here it is:
3 rounds for time
25 Double unders
1 rope climb to shelf (15’)
1 lap with medicine ball
1 lap with baton
½ lap with nothing
15 pull-ups
Post time and status of your lungs to comments
Friday, 11/05/10
We will not have CrossFit Friday this week. Instead, I want to encourage all of you to come watch a team from USAFA and a team from USMA work out together. They will be working out up in Hayes for time and it should be a pretty good WOD.
The WOD they are doing is:
3 rounds for time
25 Double unders
1 rope climb to shelf (15’)
1 lap with medicine ball
1 lap with baton
½ lap with nothing
15 pull-ups
If you are available in the afternoon, come back to the '62 room to watch the afternoon workout as well.
Come support Army on this and Beat Air Force!
Also, for those of you who are dying to get your hands on a Black & Gold CrossFit shirt, I will have them available for a special price of $20 each.
The WOD they are doing is:
3 rounds for time
25 Double unders
1 rope climb to shelf (15’)
1 lap with medicine ball
1 lap with baton
½ lap with nothing
15 pull-ups
If you are available in the afternoon, come back to the '62 room to watch the afternoon workout as well.
Come support Army on this and Beat Air Force!
Also, for those of you who are dying to get your hands on a Black & Gold CrossFit shirt, I will have them available for a special price of $20 each.
Thursday, 11/04/10
For time:
21-15-9 thrusters (75/45) [mov] [wmv]
After each round of thrusters, run stairway to heaven up to the second floor basketball courts, run 1 suicide, and then return back down the stairway to the '62 room.
Suicide = run from baseline to free throw line and back, then to half court and back, then to far free throw line and back, and then to far baseline and back.
If you are strong like an ox, you need to scale this one up! If you are new to CrossFit and/or thrusters, you should consider scaling the weight back.
Post time to comments.
21-15-9 thrusters (75/45) [mov] [wmv]
After each round of thrusters, run stairway to heaven up to the second floor basketball courts, run 1 suicide, and then return back down the stairway to the '62 room.
Suicide = run from baseline to free throw line and back, then to half court and back, then to far free throw line and back, and then to far baseline and back.
If you are strong like an ox, you need to scale this one up! If you are new to CrossFit and/or thrusters, you should consider scaling the weight back.
Post time to comments.
Wednesday, 11/03/10
1 round for time:
20 burpees
30 power cleans (135, 95)
40 double unders
50 Sumo-deadlift high pulls (45 lb bar)
You will need to clear your own power clean bar prior to starting your 50 SDHP.
Post time to comments.
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