Friday, 1 June 2012

Today is a gymnastics skill day.  We will focus on rope climbing and any other gymnastic skill you want to work on.  We will meet in the '62 room to warm-up for a bit and then go to Hayes to climb ropes, etc.

As part of your warm-up knock out 50 x knees to elbows (untimed).

Post activity to comments.

Thursday, 31 May 2012

Today, make sure you bring a swimsuit and towel.

7 x overhead squats (95/65)
12 x box jumps (24/20 inch box)

Rest 10 minutes (and change into your swimsuit)

Swim 250 meters for time (10 lengths of the pool)

Post number of rounds complete and time for swim to comments.

Wednesday, 30 May 2012

This one was from the CrossFit main site a few weeks back.  Looks like 'fun!'

3 rounds for time:
50 x double-unders (1:3 single under substitution)
40 x sit-ups (APFT standard)
30 x medicine ball cleans (20/14 lbs.) - [these are going to hurt!!]
20 x pull-ups
10 x handstand push-ups

Post time to comments.

Tuesday, 29 May 2012

I trust everyone had a great Memorial Day.  Since the morning crew is down to a handful of folks, I figured we would do something a bit different.  If you follow the B&G programming and you aren't at West Point, then find an adventuresome trail with lots of hills or run stairs at a stadium.

Run to the top of Bear Mountain for time.

NOTE:  Email me at if you are planning to go so we can carpool.  I have a van and I can pick folks up.
NOTE2:  Run will take around 45 minutes, so with transit time, warm-up, cool-down, etc. plan to be gone for about 1.5 hours or so.
NOTE3:  Since we are not at Arvin, the uniform is whatever running gear you want to wear.  The trail is a bit rocky at times and it involves a lot of stairs, so dress appropriately.

Post time to comments.

Monday, 28 May 2012

In honor of Memorial Day the WOD for today is simply getting outside and taking a minute to appreciate the Land of the Free because of the brave men and women who have put themselves in harm's way to keep us safe!  Run, bike, swim, walk, ruck, play a pick-up game of basketball, whatever it is, just make sure you break a sweat!   Thousands of men and women have given their lives in service to the Nation in order to allow us to live in freedom.  Do not forget their sacrifice and the sacrifice of their families.

If you are interested in taking more of an active role in supporting the Nation's veterans through fitness, check out  Team Red, White, and Blue is an excellent organization that helps to reintegrate Veteran's by engaging in physical activity such as CrossFit, running, triathlons, etc.

Even though we often take Memorial Day for granted and only think of cookouts, fun, and a day off from work, you should do your best to remember WHY we have this holiday.  I've included an excerpt from Wikipedia about the history of Memorial Day and an interesting note about the positioning and significance of flags on Memorial Day.

Memorial Day is a federal holiday observed annually in the United States on the last Monday of May.  Formerly known as Decoration Day, it originated after the American Civil War to commemorate the fallen Union soldiers of the Civil War. By the 20th century Memorial Day had been extended to honor all Americans who have died in all wars. Memorial Day is a day of remembering the men and women who died while serving in the United States Armed Forces.

On Memorial Day the flag is raised briskly to the top of the staff and then solemnly lowered to the half-staff position, where it remains only until noon. It is then raised to full-staff for the remainder of the day.
The half-staff position remembers the more than one million men and women who gave their lives in service of their country. At noon their memory is raised by the living, who resolve not to let their sacrifice be in vain, but to rise up in their stead and continue the fight for liberty and justice for all.

Post your activities to comments and if you would like to memorialize a friend, comrade, classmate, relative, or anyone else who has paid the ultimate sacrifice to the Nation you certainly can.

Saturday & Sunday, 26 - 27 May 2012


Best of luck to Mike, Nick, Justin, and others!!!!  Job well done, be sure to keep B&G bookmarked and keep us up to date with your adventures!!

Friday, 25 May 2012


come on down and bring a partner!

Partner up, one person works, while one person rests and cheers.

Complete 2 rounds for the following:

21 x pull-ups
21 x burpee box jumps (20" box)
21 x partner back squats
21 x burpee box jumps (20" box)
21 x pull-ups
then switch

This is a redo of the WOD we did a few weeks back.  If you already did the WOD for Warriors, then come on down, help cheer, and then spend the time working on gymnastic skills that you are lacking in - muscle-ups, rope climbs, handstands, etc. etc. or if you want, you can certainly do it again!!

Post partner's name and time to comments.

Thursday, 24 May 2012

Today's WOD is a bit different, so pay attention.  Partner up with someone who is about your same size.  One person works, while the other person rests/spots their partner.  Only ONE partner is allowed to work at a given time.  Max score will come from those teams that can rapidly transition from one exercise to the next. Each person does each exercise before moving on to the next exercise (or round).

Partner AMRAP 20
12 x Bench press (body weight)
12 x Deadlift (body weight + 50 lbs.)

NOTE:  Scale weight as needed.  It should be challenging, but not your one rep max!!
NOTE2:  Person A does 12 x bench press, then Person B does 12 x bench, then Person A does 12 x DL, then Person B does 12 x DL - that is ONE round.  Do max rounds in 20 minutes.

Post partner's name and total number of rounds and partial rounds complete.

Wednesday, 23 May 2012

Today's WOD may be a bit longer, so if you are in a time crunch, either scale the running distance or try to start as close to 0530 as possible.  Still continuing on with the "2012" theme in honor of those getting ready to walk across the stage in a few short days!!

For time:
20 x hand release push-ups
12 x pull-ups
Run 1 mile (Arvin to Buffalo Soldier's Field to pull-up bars by Post Office)
20 x hand release push-ups
12 x pull-ups
Run 1 mile (Buffalo Soldiers to Arvin)
20 x hand release push-ups
12 x pull-ups

Post time to comments.

Tuesday, 22 May 2012

I hope Grad Week is treating everyone alright so far!  Come on down to the '62 Room at 0530 if you can break away!  Another tribute to the Class of 2012!

5 Rounds for time:
20 x wall ball shots (12 lbs.)
20 x overhead medicine ball lunges (12 lbs.)
20 x weighted sit-ups (12 lbs.)

NOTE:  For lunges one step equals one rep (so left foot, then right foot is 2 reps)
NOTE2:  For overhead med. balls lunges you should have arms locked out with ball directly overhead.
NOTE3:  weighted sit-ups - ball tucked under your chin, resting on your chest

Post time to comments.

Monday, 21 May 2012

Grad Week is here - it's the beginning of the end for the Class of 2012.   I know cadets will be hit or miss this week with early formations, drill, ceremonies, etc., so hopefully we can see everyone at some point or another.  The WODs this week will have a 2012-theme.

Today we will meet up in the '62 room, warm-up briefly, and then do something different - SWIM!  Bring your swim trunks, a towel, goggles (if you prefer), a speedo (if you dare), and anything else you need to swim.  If the pool is closed for some odd reason, we will find a proper substitute, so be sure to have your normal work-out clothes just in case.

Grad Week WOD #1:
Swim max distance in 20:12.

NOTE:  Swim any strokes you'd like, rest as needed, and have fun doing something a bit different!  CrossFit is all about being 'constantly varied' so get outside of your comfort zone a swim!

Post total distance to comments.

Friday, 18 May 2012

Well it's the end of TEE week - hopefully everyone has survived and beaten the Dean!!  For the few that remain at WP for a Friday TEE, come on down to the '62 room and join us for a fun one!  We will warm up and then move to Hayes Gym for the WOD.

If you are already on TEE leave, then find a set of monkey bars and do this WOD!!!!

Monkey Bar Madness!

5 rounds for total reps:

Hang from the monkey bars (aka 'horizontal ladder' for you DPE-types!), do a pull-up, then go the next bar, and repeat the sequence.  Continue the process until you either can't get your chin above the bar or you can't make it to the next bar.  Once you fall off, rest for 2 minutes and repeat the sequence a total of 5 times.

NOTE:  You can use any method you'd like (i.e. kipping, strict, etc.) and any hand grip you prefer (i.e. hands facing towards, away, or mixed) as long as you go from locked out at the bottom to chin above the bar. 
NOTE2:  Watch your head!  Don't crack your head on the bars!!!
NOTE3:  If you reach the end of the monkey bars, turn around and go for the return trip!  No feet authorized for the turn around of course!!

Post number of reps completed per round and total reps to comments.

Thursday, 17 May 2012

Today will be one of the last days for most of our cadets as they finish up TEEs and go on a well-deserved TEE leave.

We will do another blast from the past with a slight twist.

For time:

25 x ground to overhead (115/75)
Run 1 mile** (new course, probably longer than 1 mile)
10 x ground to overhead (115/75)
Run 500 meters (Supt's Loop)

Compare to:

NOTE:  The run route is different and an extra 500 meters is added, so your time will likely not be close to what it was.
NOTE2:  The "1" mile route is a new one called the "Lincoln Hall Loop" - run out of Arvin, around Trophy Point, past Kozcuisko's Monument, past Lincoln Hall, and just prior to reaching Thayer Hall, cut across the street (watch for cars!), run by Patton Statue, to Diagonal Walk, between Supt's House and Mac Barracks, to the front of Arvin.  If anyone has a GPS watch, please see how long this course is. 
NOTE3:  For ground to overhead the weight goes from the ground to fully extended overhead.  You can use any technique you wish to get it there as long as it is mechanically sound and safe. 

Post time and thoughts on the new run route to comments.

Wednesday, 16 May 2012

I hope TEEs are going well!  This one goes out to the members of USMA '12 that are getting ready to graduate!  All next week we will have 2012 themed WODs!  Watch out!

here is a blast from the past:

5 rounds for time:
12 x ring push-ups
12 x kettlebell swings (53/26)
12 x goblet squats (53/26)
Ride 1/2 mile on the bike

Compare to: 2 NOV 2011

Post time to comments

Tuesday, 15 May 2012

I hope TEEs are off to a great start!

We will meet in the '62 room to warm up and then move up to Hayes Gym.

50 x double-unders
2 x rope climbs (15')

NOTE:  Sub single unders 2 for 1.

Post rounds complete to comments.

Monday, 14 May 2012

I hope TEEs are off to a good start for all the cadets who are in the process of Beating the Dean!!!!  In addition to studying, there are three critical things you need for maximum performance on your TEEs - adequate SLEEP, proper NUTRITION, and some EXERCISE!!!  In order to have your brain firing on all cylinders, you need to set yourself up for success by getting at least 6 hours of sleep, eating 3 full meals a day (healthy stuff, not junk!!!!), and doing some form of exercise each day - it can be a short jog, playing basketball with your buddies, doing a WOD - whatever gets you to break a sweat and allow your mind to relax for a bit!

If you can make it this week, the morning crew will be there at 0530 in the '62 Room.

Grad Week WOD #1

9-9-5-5-3-3 reps of:


Check out a decent video of the snatch (this is a full squat snatch).

NOTE:  if you've never done the snatch before, then spend the time learning movement at lower weights until you get solid form.  This is NOT a move you want to rush to failure on - your shoulders will not be happy!

Compare to: 27 OCT 2011

Post loads to comments

Sunday, 13 May 2012 - Mother's Day


Special shout out to all our favorite ladies..they are certainly bad mothers..


and many more!

Friday, 11 May 2012 (Firstie Farewell!)

Alright, so today is a bittersweet day - it is the last day of classes, which means the summer is near and everyone is about to get a break from the torture chambers known as Thayer, Mahan, Bartlett, Washington, and Lincoln Hall!  This also means that we will being saying 'goodbye' to the Firsties as they prepare to graduate and go do great things outside the gates of West Point.  We are going to take out the Firsties in style with our 5th and final partner WOD of the week - the summer edition of WOD for Warriors!

Come say goodbye to Nick C., Mike R., and maybe a few others (Justin W.?!) if they can make it.

WOD for Warriors happens twice a year - Veteran's Day and Memorial Day - and over 60 different CrossFit affiliates across the US and abroad will be doing the same WOD in honor and remembrance of past, present, and future Veterans.  This edition of WOD for Warriors is going to be a smoker and a perfect way to end a great year of Black and Gold CrossFit!!!  We will still have WODs every day of TEE week and Grad Week, but I know everyone will be this is our last chance to get everyone together!

As a bonus - the first 5 partner teams that sign-up (and actually show up), will get WOD for Warriors shirts to proudly wear while on TEE leave, etc.  Email me - to sign-up for the event - include your name and your partner's name.

Okay, okay, here is the WOD:

The WOD:
"21 Guns - A Memorial Salute"
Partner #1:

21 Pull-ups
21 Burpee Box Jumps (20" Rxd)
21 Firemans Carry Back Squat
21 Burpee Box Jumps
21 Pull-Ups

Partner #2 executes
Partner #1 again
Partner #2 again

The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation's Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased. 

NOTE:  For Fireman's Carry Back Squat - pick-up your partner on your back and do a squat - the standar is to get below parallel, but scale as needed based on ability (and your partner's weight!).
NOTE2:  We will demo each of the exercises.
NOTE3:  Check out the WOD for Warriors website if you want more info about WOD for Warriors.

Post partner's name and time to comments.

Thursday, 10 May 2012 (Partner WOD #4)

Bring a friend and get after it!  Only 2 WODs left for the Firsties, let's help take them out in style!!

Partner WOD #4

4 rounds for time and reps of the following:

One person will do 75 x double-unders (or 150 single-unders) and the other will do max reps of the designated exercise until their partner completes the double-unders - once complete, switch roles.  After both people have completed the double-unders and the exercise, that is one round complete, and you move to the next exercise.  In total there are 4 rounds and you will keep a running tally of the reps completed for your team.  Each person will do a total of 300 double-unders and do max reps of all 4 exercises.

Final score is total reps completed divided by time (in seconds) x 1000.

4 rounds for time

Round 1: 75 double-unders/Overhead squat (95/65)
Round 2: 75 double-unders/Push press (95/65)
Round 3: 75 double-unders/Sumo deadlift highpull (95/65)
Round 4: 75 double-unders/Front squat (95/65)

NOTE:  Scale weight as needed!
NOTE2:  Scale number of double-unders based on time available and your skill at double-unders.

Post partner's name and score to comments.


Wednesday, 9 May 2012 (Partner WOD #3)

We are half-way through our final week together!  Bring a friend and come on down to the '62 room.

Partner WOD #3

5 Rounds for time

Person A - AMRAP 2 - 3 x power cleans (135/95), 6 x hand release push-ups, and 9 air squats
Person B - rest, cheer, and help count reps and rounds

After 2 minutes, switch roles and after each has done both, that's ONE round complete.  After 2 minutes your partner picks up where you left off (i.e. if you have done 3 rounds plus 2 hand-release push-ups when 2 minutes is up, your partner starts on push-up #3 and continues on).

Continue process for total of 5 rounds (20 minutes total - each person will do 5 sets of work (10 minutes) and have 5 periods of rest (10 minutes).

NOTE:  Scale weight as needed.

Post partner's name and total number rounds to comments.

Tuesday, 8 May 2012 (Partner WOD #2)

Today we have WOD#2 of Partner WOD Week!  We will meet at Shea Stadium at 0540, warm-up and get after it!  Rain or shine (barring crazy lightning!) we will be there.

Overall concept for this WOD  In the endzone of the football field, one person will do max reps of the designated exercise while the other person runs 100 yards and back.  Upon return, call out number of reps complete and your partner sprints the length of the field and back.  After both people have completed the run, you will finish the round by fireman's carrying your partner to the 50 yard line, then switch and they will carry you back to the start point.  After returning from the fireman's carry, you have completed the round and move to the next round, which has the same exact concept, with a different exercise.  Keep a running total of reps complete.

5 Rounds for Time:

Round 1 - Exercise = push-ups
Round 2 - Exercise = rowers
Round 3 - Exercise = burpees
Round 4 - Exercise = mountain climbers
Round 5 - Exercise = air squats

Score = total reps/time (in seconds) x 1000

NOTE:  If we have an odd number of people, then you will form a team consisting of 2 people and 1 person.  When the slowest of the two people return from the run, then switch out.  For fireman's carry, between the 3 people, go 75 yards instead of 50 yards, with each person doing a 50 yard leg of carrying.

Bonus round - once complete, if you are feeling chipper and full of energy run a partner mile for time - each person runs a 400 meter leg (1 lap) and then tags out with their partner.  Each person runs 2 laps.

Post partner's name, score, total reps complete, and time to comments.  Also, post time for bonus round if you decide to do it.

Monday, 7 May 2012 (Partner WOD #1)

Well, it's the beginning of the of the Academic Year and the Class of 2012 are almost out the door.  This is the final week that everyone will likely be together for the morning crew since next week we have TEEs and then Grad Week.  Partner up and join us for an entire week of partner WODs!


5-5-5 Partner Deadlift - You and your partner have 7 minutes to reach a heavy triple of 5 reps of the partner deadlift.  For the Partner Deadlift, both individuals are on the barbell at the same time and working together to lift the weight.  Check out the video from Regionals this year showing how it's done -



Partner barbell carry (135 lbs.) - 20 feet down, 20 feet back - carry it however you want, but the ENTIRE barbell has to go around the cone and return to the start point.
20 x partner weighted sit-ups (20 lbs.) - for this event, partners interlock their feet, one person does a standard weighted sit-up and at the top hands the ball off to the partner who does a sit-up with the ball.  After BOTH individuals have done this, you have completed ONE rep.

NOTE:  Scale weight as necessary to match the fitness level of your team.

Post partner's name, loads for partner deadlift, and number of rounds complete to comments.

Saturday & Sunday, 5 - 6 May 2012

REST DAYS....have a nice weekend and prepare for a week of Partner WODs next week!!!

THIS WILL BE THE LAST WEEK OF THE REGULAR MORNING CREW BECAUSE OF TEE WEEK AND GRAD WEEK.  I will still be in the gym daily at 0530, but I realize cadet attendance will be hit or miss.

Let's finish off strong with a great final week in the '62 Room!

Friday, 4 May 2012

Today we are doing something a bit different - we are running outdoors, going a little distance, and doing it for time.  Not the standard 5km route, so pay attention!

We will meet up at 0530 at Mac Statue, warm-up a bit, and then step off.  Here is the course: Mac Statue, head towards the Catholic Chapel, left up the hill towards Lusk Reservoir follow the road to Buffalo Soldier Field, make a left on Thayer Road, down to South Dock, to the River Courts, up the Stairway to Hell, take a right at the top, past Kosciusko's Monument, past Trophy Point, and back to Mac Statue.  Not sure how long it is, but probably around 3.5 - 4 miles with a bunch of hills.

If you need to cut the route short because of time, you can go straight from the top of the Stairway to Hell across by the library to the barracks for a shortcut.  Don't be late for formation!

Check out this link for the map: Run Route

Bring your reflective belt and see you there!

Thursday, 3 May 2012


Deadlift (225/135)
Handstand push-ups

Compare to: 26 OCT 2011

Post time to comments.

Wednesday, 2 May 2012

Today's WOD is a bit different, but should be a challenge!

Bike 2 miles
25 x weighted pull-ups (20/12)
25 x ring dips
Bike 2 miles

Post time to comments.