Friday, 04/01/11

300 muscle-ups for time.

Happy April Fool's Day!

Okay, we'll actually do 30 muscle-ups for time.

If you don't have muscle-ups, substitute with 120 pullups and 120 dips.

Post time to comments

Compare to 09/02/10

Thursday, 03/31/2011


Due to the potential snowstorm rolling into the region on Friday, we're going to knock out CrossFit Open WOD 11.2 on Thursday!

As many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155/100)
12 Push-ups (CrossFit Games standard hand release push-ups)
15 Box jumps (24/20)

Post rounds and reps to comments (and CFO participants post to the Games website too!)

Please review the points of performance and common faults at this LINK.

Wednesday, 03/30/11

Five rounds for time:
15 Medicine ball cleans (20/14)
15 Wall ball shots (20/14)

Post time to comments.

Note, the next CrossFit Games Open WOD will post tonight.  Once it is released we will adjust our week's programming as necessary to facilitate running that WOD this week.  Check back often to stay posted.

Tuesday, 03/29/11

"KBR Run"
21-15-9 rep rounds of:
Box jumps (24/20)
Ring Dips
Run 500 meters (Supt/Comm loop)

Note: Don't run 500 meters 21 times during the first round.  Just finish each of the three rounds with a 500 meter run.

Monday, 03/28/11

Hope you all had a great weekend of rest.  Today we are going to work strength for your legs.  After this workout, you have 15 minutes to work a goat of yours.  That means don't leave the gym after your 5th set of front squats.  Instead, think about the movement that you dread doing and then spend a good 15 minutes improving it.

For weight:
Front squat

Minimum of 15 minutes goat work

Saturday, 03/26/11 - Sunday, 03/27/11

Rest days.  Enjoy them and get ready to tear it up on the next CrossFit Games WOD next week!

Reminder to all of you who are part of the Black and Gold CrossFit Team.  Please enter your scores on the CrossFit Games site so I can go in and validate them.  If we do not get the scores entered and validated by 1700 on Sunday then we are out of luck!

Friday, 03/25/11

2011 CrossFit Open WOD 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)
I STRONGLY urge you to read up on the WOD so you are tracking what we are doing before you show up.  The information is found here.
You still have time to register as an official competitor.  Click here to do it!

I just heard from MAJ Mayo and I have a deal for all of you cadets thinking about competing!
MAJ Mayo has thrown down the gauntlet...
Any cadet who decides to compete and beats MAJ Mayo in three or more of the WODs over the next six weeks is going to get a free Iron Major CrossFit (his current affiliate) from MAJ Mayo delivered to your P.O. Box!

His score to beat on the current WOD is 5 rounds + 30 DUs + 11 Power Snatches!

Thursday, 03/24/11

Run 5km for time

We will do a quick warm-up and discuss the CrossFit Open WOD for Friday before sending you on the run.  Please get there right at 0530 so we can get started and get you running.

Wednesday, 03/23/11

"Jump Push Swing Sit Lunge"
For time:
21-15-9 rep rounds
Box jumps (24/20)
CrossFit standard (hand release) push-ups
Kettlebell swings (53/35)
Lunges (each step is one rep)

Post time to comments

Tuesday, 03/22/11

For time:
25 deadlift (225/185)
Run 1 mile
25 deadlift (225/185)

Post time to comments

Monday, 03/21/11

"Death by Pull-Ups" (20 minute minimum*)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.  Use as many sets each minute as needed.

*We took this idea from Iron Major CrossFit.  If you can no longer "advance" (i.e. do that minute's worth of pullups), you drop by 5 and do the rest of the workout at that number to a minum of 20 mins.  Example: Cadet "X" does 8 full minutes, but can't get all 9 in the 9th minute.  For Minutes 10-20 he does 4 every minute.

Post rounds complete to comments

Compare to 2/18/10

Saturday, 03/19/11 - Sunday, 03/20/11

Rest Days.  Unless you have been resting all week.  Then you can look at the WODs and pick one!

Looking forward to seeing you all at 0530 on Monday!

Friday, 03/18/11

Today (or sometime this weekend) we will do the current CrossFit Games Open 11.1 WOD

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75/55)

Post rounds and partial rounds to comments

For a downloadable PDF of the workout, click here.

CrossFit Games Open 11.1 workout instructions - video [wmv] [mov]

If you want to do this for record and get your score officiated, coordinate in comments.

Thursday, 03/17/11

"The 50/50"
50 double unders
50 air squats

Post rounds complete to comments

Note: We are a registered affiliate for the 2011 CrossFit Games Open.  That means that out certified trainers can validate WOD scores for the open.  However, you HAVE to get registered ASAP and do the current WOD (AMRAP 10 of 30 double unders and 15 power snatches) by Sunday.  If you have questions, interest, etc. please let me know.  This is YOUR chance to see how you stack up against the world's best and it only costs a measly $10.

Wednesday, 03/16/11

Four rounds for time:
Row 500 meters
25 sit-ups
10 med-ball cleans (20/14)

If you are resource constrained:
Four rounds for time:
Run 400 meters
25 sit-ups
10 squat jumps

Post time to comments

Tuesday, 03/15/11

9, 7, 5 rep rounds of
Squat snatches (135/95)

A note on scaling: This is the first WOD of the 2010 CrossFit Games.  The world's fittest athletes rocked through it, and several still had missed attempts of the squat snatch at 135 pounds.  Unless you are strong AND have great technique, you should consider scaling this weight.  I am going to plan for 95 pounds and see how they feel in a few warm-up attempts tomorrow.

If you are resource constrained due to Spring Leave, here is an alternate WOD for you:

10 burpees
20 tuck jumps
50 foot bearcrawl

Post WOD selection and time/rounds to comments

Monday, 03/14/11

For time:

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Karianne Dickson: 6:08, 4:30, 2:58, 1:20 = 20:56.

Post times to comments.

Saturday, 03/12/11 - Sunday, 03/13/11

Rest Days.  Enjoy the start of Spring Leave but don't forget to check in next week for some more WOD fun!

Friday, 03/11/11

Gymnastics Goat Day

Due to the modified schedule, we know that several of you will have to find an alternate time for your WOD.  The goal for today is to work on your gymnastics goats.  For example, I suck at the freestanding handstand and need to work on it.  Some of you might want to work your muscle-up technique or ability to work the ropes.

If you can't make it in the morning, find a time to work on a weakness.  If nothing else, do tabata push-ups and sit-ups to get your final pump on before spring leave!

Post work completed to comments

Thursday, 03/10/11

We borrowed this one from CrossFit New England

"Tiger Blood"
3 rounds for time:
10 clean and jerks (135/95)
Run Supt/Comm loop (prescribed is 400m and we will be running about 500m)

Post time to comments

Wednesday, 03/09/11

AMRAP 12 (As many rounds as possible in 12 minutes)
10 kettlebell swings (53/35)
15 sit-ups
20 double unders

Post rounds complete to comments.

Tuesday, 03/08/11

3 rounds for time:
Run Gym Loop (400m)
15 pull-ups
50 air squats
15 pull-ups

Kevin Montoya 9:52, Dave Leys 9:55, Lucas Zepeda 10:05, Jake Cutting10:33, Rob Orlando 10:34, Connor Martin 10:52, Kristan Clever 11:04,Alison Patenaude 11:19, Heather Bergeron 11:29, Jordan Wallace11:49, Laurie Galassi 11:55, Kim Malz 12:30.

Post time to comments

WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]
WOD Demo at CrossFit Brand X - video [wmv] [mov]
Rob Orlando on today's WOD - video [wmv] [mov]
Heather Bergeron on today's WOD - video [wmv] [mov]

Monday, 03/07/11

For weight
Bench press (and you did not think CrossFit would help you prepare for spring break!)


Squat clean

The squat clean work is more for technique than weight.  Do not do power cleans for this.  Focus on receiving the bar in a nice deep squat and then standing up.

Post weights to comments.

Friday, 03/04/11

CrossFit Friday!

The focus of this week is a couple of the less common gymnastics movements combined with some bread and butter running and deadlifting. The reason that we spend so much time on bodyweight type movements is that they form the basis of more complex weighted movements and provide vital coordination which transfers to every bit of our lives.

Virtuosity is defined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, shoot a rifle, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques.

This tendency is dangerous as it attempts to build more complex skills on a shoddily constructed foundation of basics. More than dangerous, it can lead to gaping holes in technique or competence which can cause injury in the weight-room or deadly mistakes on the battlefield.
Take the time to be experts in the basics. Meet in the ’62 room at 0530 tomorrow morning.

For Time:
Run Comm/Supe’s Loop (500m)
In '62 room:
25 windshield wipers
25 Deadlift (225/155)
25 pullups

Run 2 x Comm/Supe's Loop(1000m)

Run to Hayes:
3 rounds:
5 Hand-Stand Push-ups or wall climbs
10 jingle-jangles (10 yard shuttle run where each length counts as 1 rep so down and back = 2 reps)
15ft rope climb
Run 1 lap with medicine ball

Run Comm/Supe's Loop(500m) and finish in '62 room

Post time to comments

Thursday, 03/03/11

For weight:
Hang power snatch

Post weight to comments

Start with the Burgener Warm-up

Then check out this video with some snatch coaching

Finally check out this one with Coach Burgener talking specifically about the hang power snatch

Wednesday, 3/2/11


5 rounds for time of:

Comm/Supe's Loop (rx'd at 400m, but we thought we'd do the outdoor loop to save you from the stairs!)
30 box jumps (24"/ 20")
30 wall ball shots (20 lb / 14 lb)

Post time to comments

Compare to 2/1/10