Tuesday, 02/01/11

Note: Weather is supposed to arrive early in the morning.  Check here to see if we are at code red before you head into the gym.

For those of you who have been missing muscle-ups, today is your lucky day.  For those of you are are scared of muscle-ups, it is time to choose the harder right instead of the easier wrong.  Get to the gym and work on your technique!

WOD Part 1:
15 Muscle-ups for time

Rest as necessary then

WOD Part 2:
50 Deadlift for time (225/155)

Post time for both parts to comments

Here is a good all-around video on the muscle-up

Here is a technique video to help with improving your transition

This video is on the "glide-kip" muscle-up

Monday, 01/31/11

Four Rounds for Time:

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

Rest 2 minutes between rounds

Compare to 3/30/10

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

Saturday, 01/29/11 - Sunday, 01/30/11

Rest!  (I know I need it after today)

Or catch up on missed work if you need to...

Friday, 01/28/11

CrossFit Friday

Warrior Athletes,
Very, soon you cadets will be responsbile for planning workouts for your platoons. Here’s a WOD to keep in your back pocket for such an occasion. All it requires is a ruck, an IBA, some weight and pull-ups bars. That being said, bring the first three things and we will supply the pull-up bars. Men, pack 45lbs into your ruck, ladies, 25lbs.
A rucked-up symphony of two movements in two parts (plus a bonus):

Starting in the ’62 room
Part 1 – “G.I. Fran” (wearing an IBA)
21-15-9 reps of:
Rucksack Thrusters (45/25 lbs)

Rest approximately 3 minutes

In the 4th floor gym
Part 2 – “The Buddy Dragging Club” (Wearing IBA and ruck, with a buddy of similar weight)
As a pair, complete 4 laps of the 4th floor gym with buddy drags (alternate as needed)
In between each round complete 10 push-ups each still wearing the rucksack.

If you dare complete the Bonus Round
Part 3 – “Flip, Push, Carry, Drop. Repeat.” (Wearing IBA, start in the basement)
3 rounds of:
5 Handstand Push-ups
500m run (basement to 4th floor gym loop, wearing rucksack)

Post time to comments

Thursday, 01/27/11

We will see what happens with the storm tonight.  There is a fair chance we will be Code Red in the morning which will mean Arvin is closed.  Try to get this in when you can or make up your own WOD and post it to the comments.

25 Wall balls (20/14)
25 Sit-ups

Post rounds complete to comments

Wednesday, 01/26/11

Three rounds for time:
10 Knees-to-elbows
20 Kettlebell swings (53/35)
30 Double unders*

*Substitute 4 to 1 single unders for double unders.  If you do not have a jump rope go buy one.  If you can't buy one before the workout, substitute tuck jumps.

Optional Part 2**
Starting in Hayes gym
15 Air Squats
Climb rope to shelf
Run 1/2 lap
Take stairs back into Hayes gym

**Listen to you body.  Do not attempt the second WOD unless you are feeling good.  We still have two solid workouts coming later in the week so if you are starting to feel run-down, call it after the first WOD.

As a preview for Friday morning, you are going to need a ruck with 45 lbs of weight.  Should be a good smoker!

Tuesday, 01/25/11

Five rounds for time:
Run gym loop
5 Handstand push-ups
20 Burpees

Post time to comments

Monday, 01/24/11

Before we get to the WOD, here are a couple things we need YOUR help with in the gym:

1.  Virtually every night the '62 CrossFit room gets trashed by mysterious people whose parents forgot to teach them to clean up after themselves.  That means that when we roll in for the 0530 WOD, the place is a mess.  There are a couple things YOU can do to help us out.  First, make the correction if you see anybody in the gym not putting their equipment in the correct place after their workout.  Second, start your warm-up each morning by making sure anything that was left out of place gets put away as soon as you come in.

2.  There is a mystery person moving the pull-up assist bands out of the '62room.  These bands are expensive and property of the gym.  If you have any idea where the blue and green bands are disappearing to, please correct it and get them back so we can use them for proper scaling during our workouts.  I would love to but a bunch more but we just don't have the money for it.

For those of you who have not been to another CrossFit affiliate, please realize that we are lucky to have the facility we have for FREE.  Many people pay more than $150 per month to work out in a box with less equipment than we have.  We are privileged to have the gear and space we have but we need to take ownership of if and keep it great.

Ok, now for the WOD...

For weight:
Front Squat:
Weighted Pull-ups

Post weights to comments.

Bonus round:
100 double unders for time.

Friday, 01/21/11

There will not be a "normal" gathering of people tomorrow morning due to the adjusted class schedule.  Here is the WOD when you can make it over there:

Run 1 gym loop
Rest the time it took you to run
Run 2 gym loops
Rest the time it took you to run
Run 3 gym loops

Post times to comments

If you are unable to make it to Arvin, do a similar workout with running, biking, or rowing.

Thursday, 01/20/11

CrossFit Thursday:

On Friday the Academy will be hosting the 30th anniversary reunion for the Iranian Hostages, 52 of whom spent 444 days in captivity. West Point was the first place in the United States where these hostages were taken after their release in 1981. A ceremony will be held mid-morning on Friday to honor the strength, resolve and spirit which they all displayed throughout their captivity. As such, classes on Friday will begin an hour early. Because of this, CrossFit Friday is temporarily CrossFit Thursday. So, get your weight vests (IBA with some plates) on and get ready for an early Thursday morning escape planned by our very own Justin Weeks.

Escaping the Embassy (weight vest optional) -
Start in Hayes Gym
Complete 3 rounds of
- Rope climb to shelf
- Run ½ lap, down stairs
- 5 Wall Climbs [mov] [wmv]
- 10 Burpees

Run to 4th Floor and bear crawl to 4th Floor Gym
In the 4th Floor Gym Complete 3 Rounds of
- 1 Suicide
- 25 Push-Ups

Bear crawl back to the top of Stairs and run to back down to Hayes Gym.
In Hayes Gym Complete
- 30 Sit-up to Pull-ups

Wednesday, 01/19/11

10 Kettlebell swings (53/35)
20 Sit-ups
30 Double-unders
Run gym loop

Post rounds complete to comments

Tuesday, 01/18/11

Three rounds for time:
15 Deadlift (225/155)
Stationary bike 1 mile

If no stationary bikes are available, run two gym loops instead.

Don't forget to bring a towel with you and take it into the cardio room when you head to the bike.

Post time to comments

Monday, 01/17/11


As many rounds as possible in 20 minutes (AMRAP 20) of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds complete to comments.

Looks like Arvin will be open at 0930 and there will be a bit of a crew showing up at that point if you want to get in on it.

Compare to 2/9/10.

Saturday, 01/15/11 - Sunday, 01/16/11

Awesome and huge crew for CrossFit Friday.  Thanks to all of you who came out and thanks to the cadets who helped put it together (Tex and Justin Weeks).

Saturday and Sunday are rest days.  If you missed a WOD during the week, now would be a good time to make it up!

We will post a WOD for Monday so you can finish your three-day weekend right!

Friday, 01/14/11

CrossFit Friday!!!

As a buddy team for time:

Part 1
Start in ’62 CrossFit Room with 50 pull-ups and 10 Handstand Push-ups (per team not per person)
Run to Hayes Gym, climb IOCT ropes on far side and run ½ lap to far side of track.
Exit track and run down to the 2nd floor.
Burpee broad jump from the entrance of Hayes Gym to the stairway to heaven.
Buddy carry into the 4th floor gym.
In the 4th floor gym, execute one "IMT suicide" - instead of simply touching each line, the entire body must be on the ground (hands, chest and thighs in contact with the ground) beyond every turnaround line. Suicides are as usual (free-throw, center court, far free-throw, baseline)
From 4th floor gym, exit on SW side and run down South stairs to first floor and enter the center doors of the ’62 room.

Perform 50 deadlift @ 135/95 lbs – only one partner may be working at a time, other partner must be in the plank before deadlifter can begin. (again, 50 reps per team not per person)

Repeat Part 1

Time stops as soon as you enter the '62 room after the second round.

If you are off-site and unable to do this WOD, you can substitute "Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Post WOD and time to comments

Thursday, 01/13/11

For time:
Run gym loop
21-15-9 reps of
Box jumps (men and women at 20")
Lunge steps
Run gym loop

Post time to comments

Wednesday, 01/12/11

The bottom line is that we are in Code Red from midnight until 2000.  That means it is highly unlikely that Arvin will be open at 0530 for the morning WOD.  Here are a couple WOD options for tomorrow.  Worst case you can pick the tabata WOD and do it in your room.  No excuse for not getting a WOD in!

WOD #1
Snow shoveling for time
(this WOD only counts if there are at least 12" of snow and should be combined with another WOD)

WOD #2
Run 5k

WOD #3
Row 5k

WOD #4
Tabata Snow Day
Complete tabata rounds of:

(in that order)

Post WOD and time/score to comments

Tuesday, 01/11/11

This WOD came from the CrossFit HQ site back in October (101023)

Seven rounds for time:
10 Wall shots (20/14)
10 Pull-ups

Post time to comments

Here is a WOD demo with Kevin Montoya [wmv] [mov]

Monday, 01/10/11

Time to build some strength for future metcons.

For weight:


Max rep ring dips

Saturday, 01/08/11 - Sunday, 01/09/11

Rest Days.

These are well earned days of recovery if you were knocking out all of the WODs this week.  Get some rest and get ready to start hard again next week.

Friday, 01/07/11

CrossFit Friday!

After an awesome day yesterday, let's keep the turnout strong for today.  We have an awesome workout planned and can facilitate several people going through it at once.

"Buddy Murph"
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed.  For example, each partner can do 10 sets of 5 pull-ups, 10 push-ups, and 15 squats.  Another way to break it down is to have one partner do all pull-ups and push-ups while the other partner does all the squats.  The only requirement is that, between the two partners, you complete 100 pull-ups, 200 push-ups, and 300 squats.

We will keep the run indoors due to the forecasted snow tonight.  We will brief the specific route in the morning.

Both partners must run both miles.  You cannot begin the pull-ups, push-ups, or squats until both partners are finished with the first mile.  You cannot begin to run the last mile until both partners have stopped working on the pull-ups, push-ups, and squats.  Your time stops when both partners are finished with the run and back at the start point.

NOTE: Please check this link in the morning.  If we are Code Red, the gym will not be opening.  If we are code white, the gym will likely open late.

Thursday, 01/06/11

First Day of Class!  I hope it goes well for everybody.  Time to start the semester off on the right foot by coming in for CrossFit before breakfast!

7 Push press (95/65)
7 Burpee lateral jumps (over your press bar)

Post rounds to comments.

Bonus round:
Tabata double unders (for total repetitions)

Wednesday, 01/05/11


Three rounds for time of
Run 400 meters (gym loop)
21 Kettlebell Swings (53/35)
12 Pull-ups

Post time to comments.

Compare to 9/1/10, 4/20/10, 3/2/10, or 1/22/10

Here is a link to a video on the kettlebell swing [wmv] [mov]
Here is a video on butterfly pull-ups for those of you interested.

Tuesday, 01/04/11

10 Hand release push-ups
20 Air squats [wmv] [mov]
30 Double Unders [wmv] [mov]

Post number of rounds complete to comments.

There is a demo of the push-up standard at about 50 seconds into this video of the final 2010 CrossFit Games WODs.  The standard is pretty simple but the workouts in the video are insane! [wmv] [mov]

If you are unable to do double unders, you can substitute 4:1 single unders.  If you do not have a jump rope, get one!  Until you get one, you can substitute tuck jumps.

Monday, 01/03/11

Welcome back from leave and Happy New Year!  Time to start working on those resolutions...

This will be a weight day with two parts.

First, establish a 1 rep max for the clean (power or squat)


Five rounds for time:
10 Thrusters (95/65)
10 Sumo Deadlift High Pulls (95/65)

If you are in a time crunch or not sure you will be able to do both parts of the workout, start with the timed portion.

Post weight and time to comments