Friday, 04/29/11


Starting in '62 Room
25 Knees-to-elbows
Lunge steps to the railing in the hall before the stairway to heaven and back to steps leading to Hayes Gym
Run up to Hayes Gym
6 over-the-bars on the horizontal bars (sub 18 pull-ups)
Burpee broad jumps to the monkey bars
Run up to the 4th floor
10 pistols or 50 squats
Run back down to '62 room via stairway to heaven

Post rounds complete to comments

Thursday, 04/28/11

For weight:
Box Squats (Back squats to a box)

Post weights to comments

Wednesday, 04/27/11

We did the WOD about 6 weeks ago.  Here is a good chance to assess what you have done over the last 6 weeks and whether it is improving you or not...

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

Compare to 03/09/11

Tuesday, 04/26/11

CrossFit Games Open WOD 11.6

Let's get fired up!!!  This is the FINAL workout of the 2011 CrossFit Games Open.

We will do the WOD at 0530.  Please do you best to make it at this time if you are looking for an official score.  If not, do it whenever you want.

Here is a link to the document with the score sheet and performance standards.

PLEASE watch this entire video before you come to attempt the workout.

Here is the WOD:
Complete as many reps as possible in 7 minutes following rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Men's prescribed weight is 100 lbs
Women's prescribed weight is 65 lbs  

Post rounds/reps complete to comments.  If you are a Games competitor, make sure you submit your scores online as well.

Monday, 04/25/11

We will meet in the 62' room to warm up and then head outside for this WOD.

2 rounds for time:
5 Wall-Climbs
Run 1/2 mile (to Kosciuszko Monument)
50 push-ups
Run 1/2 mile (back to Arvin)

Post time to comments

Saturday, 04/23/11 - Sunday, 04/24/11

Rest Days.

Enjoy and get ready for our FINAL week of the CF Games Open!

Friday, 04/22/11

This one is adapted from a CFNE WOD called "Saucy Little Bunny"

3 rounds for time of:
30 push-ups
30 kettlebell swings (53/35)
30 sumo deadlift high pulls (45 lbs)

Post time to comments

Thursday, 04/21/11

Flip-Flop Day!

Skills Day or Games WOD 11.5 (do the one you did NOT do yesterday)

We will be in there to judge the games WOD.  It is essential that you get there at 0530 if you want to do the WOD in the morning.  It takes a few minutes to set it up and brief it.  After that, it takes a full 20 minutes per rotation so we can't waste any time.

Here is WOD 11.5:
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100 lbs)
10 Toes to bar
15 Wall balls (20lbs to 10' target / 14lbs to 9' target)

Check out the instructions video BEFORE coming to attempt the WOD. All of the WOD information can be found here.

For a downloadable PDF of the workout with a score card, click here.

For those of you who are eagerly awaiting WOD 11.6, you can find the details on it here.

Wednesday, 04/20/11

Games WOD 11.5 or Skills Day

Here is the deal gang...Games WOD 11.5 is posted and a couple of us are planning on knocking it out in the morning.  Cadets have a modified schedule for the Battle Command Conference, so I anticipate few if any cadets being able to make this session.  If you are unable to do the WOD today, do a skills day (focusing on a goat) instead.  Tomorrow we will flip-flop and judge the games WOD again.

Here is WOD 11.5:
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100 lbs)
10 Toes to bar
15 Wall balls (20lbs to 10' target / 14lbs to 9' target)

Check out the instructions video BEFORE coming to attempt the WOD.  All of the WOD information can be found here.

For a downloadable PDF of the workout with a score card, click here.

For those of you who are eagerly awaiting WOD 11.6, you can find the details on it here.

Tuesday, 04/19/11

For time:
Start in the basement of Arvin
5 rounds for time:
10 burpees
Run Stairway to heaven to 4th floor
20 sit-ups
Run back down to basement

Time stops when you get back to the basement on the 5th round

If you are not at West Point, find a steep hill to run.  If you can't find a steep hill, replace the run with 30 box jumps.

Monday, 04/18/11

Okay team...time to pay tribute to a hero.  "Hammer" was the First Sergeant for a friend's company when their vehicle was struck.  My friend pulled through okay and 1SG Bordelon paid the ultimate price for our freedom.  Let's get after it honor of "Hammer" and make him proud.

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
Post time of each round to comments.

Enlarge image
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Saturday, 04/16/11 - Sunday, 04/17/11

Rest days (for CrossFit).  Game day (for Sandhurst Teams)

Beat the Brits!

Friday, 04/15/11

For weight:

4 rounds for time:
2 15' rope climbs
15 hand release push-ups

Post weight and time to comments.

Thursday, 04/14/11

CrossFit Games Open WOD 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 100lbs)
10 Muscle-ups

There are very explicit instructions for this WOD.  Please go here to review the instructions PRIOR to coming for the WOD.

For those of you who are officially competing in the games, we will judge your rounds with the 0530 crew. If you are doing the WOD for fun but not entering results into the CrossFit games database, then there is no need to use a judge when you perform the WOD.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of bar-facing burpees, plus the number of overhead squats, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.

WOD Demo with Cherie Chan - video [wmv] [mov]

Wednesday, 04/13/11

Ok is the deal.  CrossFit Games WOD 11.4 is going to go on Thursday.  It is a SMOKER so we are trying to prepare your bodies as much as possible tomorrow. have two options tomorrow:

Option 1: Run 5km for time
Option 2: Goat day - do technique work on your goats to improve you ability to properly execute the movements.

If you want to do the WOD tomorrow morning, I will be there to judge you so show up at 0530 and we will get it started.

The WOD site with instructions, standards, etc. it located here.

Post your activities and thoughts on WOD 11.4 to comments.

Tuesday, 04/12/11

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

Overhead Squat (45#)

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.

Compare to 06/07/10.

Post time to comments

Monday, 04/11/11

We will meet at Shea Stadium for this one.  Head down to the track for your warm-up and get ready to enjoy some fresh air for a change!

4 rounds for time:
30 double unders
Run 400m

Rest exactly 1 minute between rounds.

Post times for each round and total time to comments.

Compare to 11/08/10 (with gym loops) or 07/05/10 (with run first and no rest).

Saturday, 04/09/11 - Sunday, 04/10/11

Rest days. If you are part of the Black & Gold team for the 2011 CrossFit Games Open don't forget to submit your scores for WOD 11.3.

Friday, 04/08/11

CrossFit Games Standard Push-Ups
Double unders

Post minimum reps from the eight sets for each exercise to comments.

Thursday, 04/07/11

For time:
21-15-9 rep rounds of
Lunge steps (1 rep per step)
Double unders
Run gym loop after each round

Post time to comments

Wednesday, 04/06/11

CrossFit Games Open WOD 11.3

AMRAP 5 minutes
Squat Clean and Jerk (165/110)

Please go here to watch the WOD instructions video BEFORE you come to the WOD [mov] [wmv]

There is also a demo video with Pat Sherwood and Heather Bergeron performing the WOD [mov] [wmv]

If you do not want to complete the Games WOD, then you can continue to do technique work on squat clean and jerk without a clock and with a weight that is most suitable for you.

Tuesday, 04/05/11

"Ten Eighty-Eight"
8 Burpees
8 Kettlebell swings

Post rounds and reps complete to comments

Monday, 04/04/11

"Nancy" (with long legs)
Five rounds for time:
Run 400m (we will run Supt/Comm Loop which is about 500m)
15 Overhead Squats (95/65)

Post time to comments

Saturday, 04/02/11 - Sunday, 04/03/11

Rest Days.  
Catch up on a WOD you missed or let your body recover if you hit them all!