Saturday, 1/1/11 - Sunday, 1/2/11

Rest Days!

Happy New Year Black & Gold!

Take the weekend off and get ready for another semester.  Sign the contract now with your mind and body that you will be a stronger, faster, and healthier warrior in 2011, and get that program started by joining us on Monday morning at 0530!

Friday, 12/31/10

Bike 10k with any bike you can come up with (stationary bike, your old BMX in the garage, whatever!)

Post time to comments

Thursday, 12/30/10

WOD #1:
Five rounds for time:
10 pullups
10 front squats (135/95)
WOD #2:
Five rounds for time:
30 pushups
30 broomstick thrusters 
Post time to comments

Wednesday, 12/29/10

Row 500 m (offsite: substitute with 500m run )
25 Push Press (115/85) (offsite: push press a well-packed piece of soft luggage)
50 situps
Post rounds to comments

Tuesday, 12/28/10

WOD #1
Run 1 mile
50 Med Ball Cleans (20/14)*
50 KB Swings (53/35)*
*break these 50 MBCs and 50 KBSs up however you like
Run 1 mile

WOD #2
Run 1 mile, or for 8 minutes if unable to measure distance
50 burpees*
50 mountain climbers*
*break these 50 burpees and 50 mountain climbers up however you like
Run 1 mile, or for 8 minutes if unable to measure distance

Post time to comments

Monday, 12/27/10

Find a soft piece of ground, either on a gym mat, the beach, or your family's living room.
4 rounds for time:
25 somersaults (start & end on the balls of your feet)
25 pushups
25 airsquats
25 sec of holding a handstand (wall supported)
Post time to comments 

Saturday, 12/25/10 - Sunday, 12/26/10

Merry Christmas!  

Rest, drink a little egg nog, cheat a little on the diet, and start thinking about what fitness goals you are going to set for the new year!

Friday, 12/24/10

WOD #1
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
Post weights to comments

WOD #2
Find a rock, heavy books, sandbag, or something else heavy (shoot for about 45 lbs)
5 rounds of 20 overhead squats
Goal is to do each round as fast as possible with whatever rest necessary between rounds.

Post time for each round to comments.

Thursday, 12/23/10

WOD #1
4 rounds for time
Row 500m
15 Handstand push-ups

Post time to comments.

WOD #2
"Tabata Upper 1/2"
Handstand push-ups

(Note - a Tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest.  You should do all 8 rounds of push-ups before moving to sit-ups, etc.)

Post total number of reps for each exercise to comments.

Wednesday, 12/22/10

WOD #1
5 rounds for time
20 sit-ups
25 box jumps (24/20)
30 Sumo-deadlift high pull (45#)

WOD #2
5 rounds for time
Run 400m
15 tuck jumps
20 squats

Post WOD choice and time to comments.

Tuesday, 12/21/10

WOD #1
Five rounds for max reps of:
Body weight bench press

Rest as necessary between rounds.  Post reps for each round to comments.

WOD #2
AMRAP 12 minutes
Bear crawl 100 feet
10 Burpees
Crab walk 100 feet
10 Squats

Post rounds to comments.

Monday 12/20/10

Hi everybody.  I hope your break is off to a great start.  I know many of you will not have daily access to a gym this week.  For that reason, we are going to post two WODs each day.  WOD #1 is one that you can do in the gym.  WOD #2 you should be able to do anywhere as long as you can find access to a jungle gym.  Feel free to use either of the WODs are choose your own WODs.  Either way, PLEASE POST so we know whether you are using them or not.  If we do not have people using the WODs, we might take the following week off of programming and then start it up again after new years.

So here is what we have for Monday..

WOD #1
Row 5k for time

WOD #2
Run 5k for time

Post WOD and time to comments.

Saturday, 12/18/10 - Sunday, 12/19/10

Rest days!

Give yourself a pat on the back for finishing the term. 

Now think about what you are going to do to stay in shape over the break.  If you live near a local affiliate, pay them a visit.  If not, feel free to grab WODs from our blog or create your own.  Regardless of which path you choose, make sure you are staying fit!

Friday, 12/17/10

"Whitten" (After CPT Dan Whitten, USMA '04, KIA in OEF)
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters (or gym loop)
22 Burpees
22 Wall ball shots, 20 pound ball

Post time to comments.

Note:  This WOD takes elite CrossFit athletes upwards of 30 minutes to complete.  Make sure you have some time to get this one done and/or consider scaling the weights, reps per round, or number of rounds. 

Thursday, 12/16/10

Five rounds for time:
15 reps overhead squat (95/65)
30 double unders

Post time to comments

If you want to give any Black and Gold shirts to your friends and family for the holidays, hit up MAJ Miller.  In January we are going to send our excess shirts back to the printer so they can sell them, but the price will increase by almost $10 each when we do.

Wednesday, 12/15/10

Sorry for the late post tonight...tomorrow is gymnastics goat day.

Pick your biggest gymnastics goat and spend 30 solid minutes focusing on improving it.  As an alternative, take two of your biggest gymnastics goats and make a 15 minute AMRAP with them.

A list of exercises to consider:
Air Squats
Rope climbing
Handstand push-ups

I think you get the idea...

Tuesday, 12/14/10

"Super Helen"For time:
3 gym loops (or 1200 meters)
63 kettlebell swings (53/35)
36 pull-ups
2 gym loops (or 800 meters)
42 kettlebell swings (53/35)
24 pull-ups
1 gym loop (or 400 meters)
21 kettlebell swings (53/35)
12 pull-ups

Post time to comments.

Please tape your hands for this one.  We don't want you to lose any skin!

Monday, 12/13/10

For weight:



10 Turkish get-ups.  You choose the weight.

Post weights to comments.

Saturday, 12/11/10 - Sunday, 12/12/10

AMRAP in four quarters, cheer for the Brave Old Army Team!


then rest...

Friday, 12/10/10

Beat Navy!

Let's give the team a final push as we get ready to beat the hell out of Navy this weekend.

We have had some short, fast, grinder WODs this week, let's go for some "constantly varied" with a West Point hero WOD.  If you have not heard of Tyler Parten, check out this link to get to know him a bit before we do the WOD.

Five rounds for time:
7 muscle-ups
21 Sumo-deadlift high-pull (95 lbs)

Post time to comments

Thursday, 12/09/10

Three rounds for time of:
15 hang power cleans (135/95)
15 burpees

Chris Spealler 2:48, Graham Holmberg 3:02, Austin Malleolo 3:04, Rich Froning Jr. 3:10, Jason Khalipa 3:19, Tim Burke 3:31, Stacie Kroon 3:32 (95lbs), Miranda Oldroyd 3:53 (95lbs), Mary Lampas 4:02 (95lbs), Heather Bergeron 4:23 (95lbs).

Post time to comments.

WOD demo video from Rick Froning Jr. and Heather Bergeron [wmv] [mov]

Another demo video of the WOD from Again Faster Equipment [wmv] [mov]

Wednesday, 12/08/10

For weight:

Bench press

Front squat

Post weights to comments

Tuesday, 12/07/10

For time:
21-15-9 reps of:
Deadlift (225/155)
Overhead squat (135/95)

Post time to comments.

WOD Demo with Chris Spealler - video [wmv] [mov]
Heather Bergeron on today's WOD - video [wmv] [mov]

Note: the video with Heather Bergeron shows how you can scale the weight on this workout (she does it with her daughter who is 10).  Make sure you scale the weight for your fitness level so you can keep the intensity up in the morning.

Monday, 12/06/10

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

WOD Demo with Laurie Galassi - video [wmv] [mov]
Austin Malleolo and Jason Ackerman on today's WOD - video [wmv] [mov]
Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov]

Post number of rounds and partial rounds to comments.

Bring your own watch so you can keep track of times on this WOD.  It will help you to take a look at the demo videos before you do it so you get an idea of the flow.

Saturday, 12/04/10 - Sunday, 12/05/10

Rest days.  Have a great weekend and get ready for the last week of classes!

Friday, 12/02/10

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Dave Lipson: Squat 550, Press 215, Deadlift 635. Total 1400lbs
Jason Khalipa: Squat 445, Press 240, Deadlift 535. Total 1220lbs
Kristan Clever: Squat 270, Press 115, Deadlift 335. Total 720lbs
Katie Hogan: Squat 245, Press 115, Deadlift 320. Total 685lbs
Elyse Umeda Squat 275, Press 105, Deadlift 295. Total 675lbs

Post total to comments.

Compare to 3/11/10 

Thursday, 12/02/10

Four rounds for time
25 pull-ups
Run gym loop (400m)

Post time to comments