Tuesday, 25 DECEMBER 2012

MERRY CHRISTMAS!!!

I hope everyone is enjoying a great break with friends and family!  I've been off my game with posting, so I'm probably on Santa's naughty list for sure!  Everyone is doing a great job getting a workout in with what equipment and time they have...keep up the good work!

If you have gym equipment available, check out last year's Christmas comments and see the Gust Family 12 days of Christmas...amazing!  If you have the equipment, give it a shot!  If you don't, do a workout with what you have!!

Mission for the day - break a sweat, take a picture wearing your WOD for Warriors or Black and Gold CrossFit shirt, and email it to: blackandgoldcrossfit@gmail.com.

Post your WOD and results to comments and also share what, if any, CrossFit equipment Santa brought you for Christmas!!

Merry Christmas once again!

Monday, 24 DECEMBER 2012

I hope all the cadets survived their Term End Exams and instructors survived grading them all!!!  By now everyone should be home for the holidays and enjoying far too much food and drink with friends and family!  Enjoy your time off, but find a way to stay active!  Try to a break a sweat each and every day some way, some how and no, meat sweats don't count!  

For the last 4 days I've been walking around Disney carrying around a 35 lbs. object (my son!) and STANDLAP 30 (standing in as many lines as possible for 30 minutes...) It was fun, but I miss the morning crew and the '62 room!  I've enjoyed reading everyone's creative WODs - lots of great work being done!!

Post your activities for the day to comments!  And remember the Christmas photo competition - send pictures to blackandgoldcrossfit@gmail.com!!!

Enjoy your last minute shopping!  If you wait until the last minute, it only takes a minute!!!

Friday, 21 DECEMBER 2012

It's the shortest day of the year as far as daylight is concerned...make it count!

Friday's WOD:

"M"  -   Metcon is often called 'cardio' and the point is to fire up your heart rate!  Common examples include running (sprints, middle distance (1 mile - 5 km), or longer), jump rope, cycling, swimming, rowing, etc. etc.  .

So, the mission for today is "M" - be creative and I look forward to seeing your WODs this week!

Post WOD and results to comments.

Also, reminder about the photo contest!!!  See below!

Get ready for the 2012 edition of the Christmas Black and Gold CrossFit photo challenge!  Last year we had some strong entries from Mickey (shake weight with Santa hat!) and many others...so be sure to pack your B&G CF shirt or WOD for Warriors shirt with you for leave.  Snap an awesome picture of you getting after it doing anything the requires exertion of effort and then email me your picture(s): blackandgoldcrossfit@gmail.com  I will post all the pictures in time for the New Year and the winner gets a t-shirt!!!!  This contest is open to everyone who reads this blog and considers themselves a friend of B&G CF!  if you don't have a shirt, then send in your picture anyway and maybe you can WIN a shirt for next year's contest!!!

Thursday, 20 DECEMBER 2012

Thursday's WOD:

"WG"  - this means create a WOD that combines weight lifting and gymnastics!  Weight lifting is everything from wall ball shots, kettlebell swings, bench press, snatch, deadlift, etc. etc.  if it involves ADDED weight, then it can be considered "W".  Gymnastics - any body weight only movements like pull-ups, push-ups, burpees, wall climbs, rope climbs, etc.

So, the mission for today is "WG" - be creative and I look forward to seeing your WODs this week!

Post WOD and results to comments.

Also, reminder about the photo contest!!!  See below!

Get ready for the 2012 edition of the Christmas Black and Gold CrossFit photo challenge!  Last year we had some strong entries from Mickey (shake weight with Santa hat!) and many others...so be sure to pack your B&G CF shirt or WOD for Warriors shirt with you for leave.  Snap an awesome picture of you getting after it doing anything the requires exertion of effort and then email me your picture(s): blackandgoldcrossfit@gmail.com  I will post all the pictures in time for the New Year and the winner gets a t-shirt!!!!  This contest is open to everyone who reads this blog and considers themselves a friend of B&G CF!  if you don't have a shirt, then send in your picture anyway and maybe you can WIN a shirt for next year's contest!!!

Wednesday, 19 DECEMBER 2012

Wednesday's WOD:

"WMG"  - this means create a WOD that combines weight lifting, metcon, and gymnastics!  Weight lifting is everything from wall ball shots, kettlebell swings, bench press, snatch, deadlift, etc. etc.  if it involves ADDED weight, then it can be considered "W".  Metcon is often called 'cardio' and the point is to fire up your heart rate!  Common examples include running (sprints, middle distance (1 mile - 5 km), or longer), jump rope, cycling, swimming, rowing, etc. etc.  Gymnastics - any body weight only movements like pull-ups, push-ups, burpees, wall climbs, rope climbs, etc.

So, the mission for today is "WMG" - be creative and I look forward to seeing your WODs this week!

Post WOD and results to comments.


Also, reminder about the photo contest!!!  See below!

Get ready for the 2012 edition of the Christmas Black and Gold CrossFit photo challenge!  Last year we had some strong entries from Mickey (shake weight with Santa hat!) and many others...so be sure to pack your B&G CF shirt or WOD for Warriors shirt with you for leave.  Snap an awesome picture of you getting after it doing anything the requires exertion of effort and then email me your picture(s): blackandgoldcrossfit@gmail.com  I will post all the pictures in time for the New Year and the winner gets a t-shirt!!!!  This contest is open to everyone who reads this blog and considers themselves a friend of B&G CF!  if you don't have a shirt, then send in your picture anyway and maybe you can WIN a shirt for next year's contest!!!

Tuesday, 18 DECEMBER 2012

I hope TEEs are going well!

I am out of the loop this week and next (i.e. heading to Disney World!), so I figured I would be a big slacker on programming WODs and give you all a chance to choose your own adventure.

Each day this week I will provide the modalities that are to be worked and you get to 'create your own WOD.'  This does 2 important things for you:  1)  it lets you work on things that you feel like you need to work on and 2) it gives you a chance to learn to do some programming [and see how challenging it can be!]

The rules are as follows -

1)  Create your own WOD.  Write it down.  Do it.  Post WOD you created and your results.  No cheating...if you program it, you've gotta complete it!  Sometimes I program a WOD that I think will be 'easy' and then it is torturous...but I always do it!  You can obviously scale as needed if you realize you bit off more than you could chew, but try to keep it legit!

2)  Get ready for the 2012 edition of the Christmas Black and Gold CrossFit photo challenge!  Last year we had some strong entries from Mickey (shake weight with Santa hat!) and many others...so be sure to pack your B&G CF shirt or WOD for Warriors shirt with you for leave.  Snap an awesome picture of you getting after it doing anything the requires exertion of effort and then email me your picture(s): blackandgoldcrossfit@gmail.com  I will post all the pictures in time for the New Year and the winner gets a t-shirt!!!!  This contest is open to everyone who reads this blog and considers themselves a friend of B&G CF!  if you don't have a shirt, then send in your picture anyway and maybe you can WIN a shirt for next year's contest!!!

Tuesday's WOD:
WM  - this means create a WOD that combines weight lifting and a metcon.  Weight lifting is everything from wall ball shots, kettlebell swings, bench press, snatch, deadlift, etc. etc.  if it involves ADDED weight, then it can be considered "W".  Metcon is often called 'cardio' and the point is to fire up your heart rate!  Common examples include running (sprints, middle distance (1 mile - 5 km), or longer), jump rope, cycling, swimming, rowing, etc. etc. 

So, the mission for today is "WM" - be creative and I look forward to seeing your WODs this week!

Post WOD and results to comments.

Monday, 17 DECEMBER 2012

I know the TEEs are in full swing, so knock this one out when you can, where you can!  During TEE week it is important to take a break from studying and get your blood pumping with some exercise!  Even if you don't do the posted WOD, at least go for a jog, play basketball...or anything to break a sweat!


This morning we will meet in the '62 Room to warm-up and then depending on space, we may move up to Hayes Gym.

WOD:

Today's WOD is simple, yet I guarantee it will be challenging, regardless of your ability level.  Prior to starting pick which level you are doing and then STICK WITH IT!  This is deceptively tough and so pick your level wisely!!

Push-ups with penalties!

Level 1 (Beast): 200 push-ups + tax for time
Level 2 (Lion Heart): 150 push-ups + tax for time
Level 3 (Super Trooper): 100 push-ups + tax for time
Level 4 (Warrior): 75 push-ups + tax for time

TAX: Every time you break form and rest, then you will knock out 15 sit-ups (APFT standard; feet anchored and hands laced behind your head).  "Rest" is defined as having your knees resting on the ground or if you remove your hands from the ground - APFT push-up standards apply!!  Make sure you get the full range of motion on your push-ups and don't cheat yourself!!

NOTE:  You can choose any rep scheme or strategy that you'd like!  Small sets?  Large sets?  It's up to you!!

Compare to: 24 SEPT 2012

Post level selected, strategy employed, and overall time to comments.

Friday, 14 DECEMBER 2012

Announcements:  Today we will meet in the 3rd floor weight room.  Try to get there as early as possible so we can secure some space. 

Equipment needed:  Barbell w/ appropriate weights standing by.

Warm-up and instruction:  Matt will demo the deadlift and Adam will discuss points of performance.

Buy-in:
Front squat - 10 reps for load

WOD:

Deadlift 5-5-3-3-2-2-1-1

NOTE:  Work with a partner or two and rest as needed between sets.
NOTE2:  There is no time component to this WOD.

Post loads for both buy-in and WOD to comments.

Thursday, 13 DECEMBER 2012

Announcements:  Today we will meet in the 62 Room and then move to Hayes Gym for the WOD.

Equipment needed:  Wrist watch and motivation!

Warm-up and instruction:  We will give everyone a chance to practice the shelf and other obstacles as needed.

WOD:

AMRAP 20

Low crawl

Run through tires

Hop over pommel horse

Climb shelf and up to the track

Run 5 laps

Rest 1 minute and walk back to the start point

NOTE:  We will stagger start as needed, so make sure you have your own watch to keep track of your own time.

NOTE2:  Scale as needed - if you can't do the shelf after several attempts, then use the cargo net to maintain intensity!

Post number of rounds complete to comments.

Wednesday, 12 DECEMBER 2012

Announcements:  Today we will meet in the 3rd floor weight room.  Try to get there as early as possible so we can secure some space.  It is a partner WOD, so pair up with someone of near equal ability.

Equipment needed:  Barbell w/ appropriate weights standing by.

Warm-up and instruction:  Matt will demo the overhead squat and Adam will discuss points of performance.

WOD:

Today's WOD will start off 'easy' and get progressively harder!

AMRAP 20

Person A - max reps of overhead squat (start at 45 lbs.) while partner is gone

Person B - run down to 62 room and knock out 10 x chest to bar pull-ups!

Once Person B returns, switch roles and when both are complete that is one round.

Rest 1 minute while you change weight and record the number of reps for each round.

NOTE:  Start with the barbell (45 lbs.) for the overhead squats and increase the load by 20 lbs. at the end of each round. 

NOTE2:  Scale as needed!  If you can't OHS the same amount as your partner, scale as needed to maintain intensity.

NOTE3:  Use the stairwell closest to the 3rd floor weight room to go to and from the weight room.
NOTE4:  If doing solo, do the run and pull-ups to start each round and then do OHS for equal amount of time each round.

Post number of rounds complete and partner's name to comments.

Tuesday, 11 DECEMBER 2012

Announcements:  Today we will meet in the 62 Room.

Equipment needed:  Grab a pair of dumbbells of appropriate weight.

Warm-up and instruction:  Matt will lead the group through dumb bell hang cleans and Adam will discuss knees to elbows.  Everyone will have a chance to practice each movement.

WOD:

4 rounds for time:

15 x knees to elbows

15 x dumb bell hang cleans (30 lbs. +/- 10 lbs.; make sure you do a full squat!)
15 x dumb bell push press

Rest a few minutes and then do the cash-out

Cash-out:  100 push-ups for time.

Post time for the WOD and the cash-out to comments.

Monday, 10 DECEMBER 2012

Announcements:  Today we will meet in the 62 Room to warm-up and then we will move upstairs to either the 2nd or 4th floor basketball courts depending on availability.

Equipment needed:  Wear a watch and bring your jump rope.

Warm-up:   Work on your double-unders!!!!  Double-unders require a ton of practice to master!!!

WOD:

AMRAP 20

25 x double-unders (3:1 single-under or 1:1 tuck jump sub)

150 meter shuttle sprint (75 meters down, touch, and return to start)

Rest 1 minute

Post number of rounds complete to comments.

GO ARMY, BEAT NAVY!!!!!!

Attention all cadets and friends of Black and Gold CrossFit - GO ARMY, BEAT NAVY!!!!!!!!!!

I look forward to seeing the cadets reach muscle failure on the PUSH-UP in the stands on Saturday!!!

In the meantime...it is just about the last few days you can get your 2 for $25 special deal on the sweet West Point WOD for Warriors t-shirts.  Yes, they say Veterans Day 2012, but they also say "WEST POINT" and they are dirt cheap!  If you have the special CrossFitter in your life get them a shirt or two for Christmas, Hanukkah, Kwanza, Festivus, or whatever holiday you may or may not celebrate!

If interested, email: blackandgoldcrossfit@gmail.com
If you order by Thursday, it should go out before Winter Leave starts.

check out the picture:

Friday, 7 DECEMBER 2012

Today is a modified schedule so the morning crew will not meet because of Army-Navy!!  Today is Pearl Harbor Day - remember those who fought and died on the "date that will live in infamy!"  It is a constant reminder that you always have to be ready for whatever life throws your way!  Doing your daily CrossFit WOD is a GREAT start as being physically fit and ready to tackle a variety of physical challenges will help you meet unknown and unknowable challenges of the future!

Today's WOD can be done anywhere...so be sure to knock it out!

AMRAP 10
15 x push-ups
15 x air squats
15 x sit-ups

Post number of rounds complete to comments.

BEAT NAVY!!!!!

Thursday, 6 DECEMBER 2012

THIS IS THE LAST MORNING CREW WOD OF THE WEEK!  Friday's modified schedule will throw a monkey wrench in our plans, so come on out this morning! 

WE WILL START THE WOD AT 0540, so show up on time, get settled and quickly warmed up, because this one is a doozy! 

Donkey Kong WOD - AMRAP 30

Basic concept – much like the classic arcade game “Donkey Kong” this WOD will consist of running from floor to floor, completing obstacles along the way, with the ultimate goal of reaching the top and defeating Donkey Kong.  Since we don’t have a 500 lb. gorilla and a princess to save, we will just do some functional movements along the way.  In the allotted time you will complete as many levels of “Donkey Kong” as possible.   We will be using both the Stairway to Heaven and the ‘far stairway.’  The ‘far stairway’ is the other set of stairs that you typically come down at the end of a gym loop.  
 
Start point:  Basement of Arvin at the base of the Stairway to Heaven.  Complete 15 x burpee broad jumps and then sprint length of basement to far end of the basement to the far stairway (approximately 75 meters).  Run upstairs to first floor.
 
First floor – sprint to ’62 room and complete 15 x wall ball shots (20/14) at 10’ target. Run to Stairway to Heaven, run upstairs to the second floor.
 
Second floor – sprint to Hayes Gym, go through the tire, run across balance beam, do front roll, climb over wall, complete monkey bars, and climb rope to higher platform.  Exit out of Hayes and into the 3rd floor hallway. 
 
Third floor – sprint to the 3rd floor weight room, grab 2 x dumbbells (30 lbs. +/- 10 lbs. based on ability and availability), knock out 15 x dumbbell thrusters, return weights to rack, and then exit weight room and sprint to Stairway to Heaven, run upstairs to 4th floor.
 
Fourth floor – run into the basketball courts, go right to the end of the gym with pull-up bars, knock out 15 x burpee pull-ups.  Exit basketball courts, go right and run to the far stairwell.  Go down to start point and repeat.

See diagram below.


Post number of rounds complete to comments and BEAT NAVY!!!