Strength-focused day! Partner-up and let's build your overall work capacity!!
Lots of squats!
7-7-5-5-3-3 reps of:
Back squat
Front squat
Overhead squat
NOTE: Complete full sequence (7-7-....3) for each exercise before moving on to the next (i.e. do all back squats first, then move to front squats, and end with overhead squats)
NOTE2: Concentrate on FULL RANGE OF MOTION on the squats. It is better to go lighter weight and full ROM and it is to go heavy and not break parallel!! Don't cheat yourself!!
NOTE3: Use the racks, safety straps, and a spotter!!
Post loads for each lift to comments.
Thursday, 28 JUNE 2012
Today we will do one of the most dreaded things in the world...ride the stationary bikes!! Yikes!!
AMRAP 40
Ride 5 miles on the stationary bike
7 x muscle-ups (scale to jumping muscle-ups or work progressions)
7 x handstand push-ups
Post number of rounds and partial rounds complete to comments.
AMRAP 40
Ride 5 miles on the stationary bike
7 x muscle-ups (scale to jumping muscle-ups or work progressions)
7 x handstand push-ups
Post number of rounds and partial rounds complete to comments.
Wednesday, 27 JUNE 2012
AMRAP 15
12 x Deadlift (225/155)
30 x double-unders (3:1 single-under sub)
12 x ring push-ups
Post number of rounds and partial rounds complete to comments.
12 x Deadlift (225/155)
30 x double-unders (3:1 single-under sub)
12 x ring push-ups
Post number of rounds and partial rounds complete to comments.
Tuesday, 26 JUNE 2012
Today we will start with 10 minutes of work on hang cleans (full range of motion - "squat cleans"). Work up to your one rep max and record what it is.
WOD
21-15-9
Hang cleans (load = 60% of 1 rep max)
Pull-ups
Post 1 rep max and time for WOD to comments.
WOD
21-15-9
Hang cleans (load = 60% of 1 rep max)
Pull-ups
Post 1 rep max and time for WOD to comments.
Monday, 25 JUNE 2012
For today's WOD we will meet at the track (Shea Stadium, down by the river near Gillis Field House/softball field). If you don't know how to get there check it out on Google or shoot me an email: blackandgoldcrossfit@gmail.com.
We will meet up at 0535, warm-up for a bit, and then get after it! Since we are out of Arvin, feel free to wear whatever you'd like.
Double-trouble running WOD:
This WOD is limited to 45 minutes. With a constantly running clock you will run and rest at equal intervals and continue to double the run distance each round. Start with a 100 meter run and then rest the same time it took you to run 100 meters. After the rest, double your distance (now 200 meters) and rest the amount it took you to run the doubled distance (rest the same time as it took you to run 200 meters). Continue this sequence of doubling your distance with associated rest until you run out of time.
For those who are math challenged, you will run: Round #1: 100 meters (length of football field), rest, Round #2: 200 meters (down and back football field), rest, Round #3: 400 meters (1 lap of track), rest, Round #4: 800 meters (2 laps), rest.....Round 5: 4 laps, Round 6: 8 laps, etc.
I highly recommend that you wear a watch that lets you do split times so it will keep your overall running time and your lap time to manage your work/rest cycle.
Post total number of rounds and partial rounds complete to comments.
We will meet up at 0535, warm-up for a bit, and then get after it! Since we are out of Arvin, feel free to wear whatever you'd like.
Double-trouble running WOD:
This WOD is limited to 45 minutes. With a constantly running clock you will run and rest at equal intervals and continue to double the run distance each round. Start with a 100 meter run and then rest the same time it took you to run 100 meters. After the rest, double your distance (now 200 meters) and rest the amount it took you to run the doubled distance (rest the same time as it took you to run 200 meters). Continue this sequence of doubling your distance with associated rest until you run out of time.
For those who are math challenged, you will run: Round #1: 100 meters (length of football field), rest, Round #2: 200 meters (down and back football field), rest, Round #3: 400 meters (1 lap of track), rest, Round #4: 800 meters (2 laps), rest.....Round 5: 4 laps, Round 6: 8 laps, etc.
I highly recommend that you wear a watch that lets you do split times so it will keep your overall running time and your lap time to manage your work/rest cycle.
Post total number of rounds and partial rounds complete to comments.
Friday, 22 June 2012
It looks simple enough, but trust me, it will be challenging!
Advanced = 30 x wall climbs & handstand push-ups
Intermediate = 15 x wall climbs & handstand push-ups
Beginner = 20 minutes practice of handstands - see how long you can hold a supported handstand for each iteration.
Every time you take a rest break, knock out 3 ring pull-ups.
Compare to: 19 AUG 2011
NOTE: If not familar with wall climbs - you start with your chest flat on the ground, with feet touching the wall behind you. Use your arms and legs to move your body until you are completely inverted into a supported handstand position against the wall. Walk your hands out and back to the starting position.
Post time and number of breaks to comments.
Thursday, 21 June 2012
Meet up at 0530 in the '62 room and get after it!
5 rounds for time:
12 x sumo deadlift high pull (95/65)
50 x double-unders (3:1 single sub)
25 x weighted sit-ups (20/14)
Post time to comments.
5 rounds for time:
12 x sumo deadlift high pull (95/65)
50 x double-unders (3:1 single sub)
25 x weighted sit-ups (20/14)
Post time to comments.
Wednesday, 20 June 2012
Today we will do the CrossFit for HOPE WOD that was done nationwide on 9 June. The intent of the WOD was to raise money for St. Jude's Children's Hospital (almost $1.4 million raised so far). This WOD is modeled off of "Fight Gone Bad", so if you done a FGB before, this is very similar. It looks like an awesome WOD.
http://hope.crossfit.com/
HOPE - 3 rounds of the following
With a constantly running clock, do one minute rounds with max reps of:
Burpees
Power snatch (75/45)
Box jump (24"/20")
Thruster (74/45)
Chest to bar pull-ups [scale to pull-ups or jumping pull-ups if needed]
REST 1 minute before repeating
NOTE: there is no pause between rounds. In order to max your score, you need to transition quickly between each exercise.
NOTE2: You get one point for each rep.
Post total score to comments.
Tuesday, 19 June 2012
For today's WOD we will meet at the River Courts by South Dock at 0545. It is the grassy field area with pull-up and dip bars by the Crew Building right next to the river. It is at a base of Thayer Hall/Officer's Club. If coming from Thayer Gate, take a right at the 4-way intersection by Buffalo Soldiers' Field. It will take you down to South Dock.
AMRAP 20
15 x knees to elbows
15 x dips
Run to the top of the Stairway to Hell (black metal stair case and all the concrete steps up to Thayer Road by the Officer's Club)
25 x sit-ups in the grass
Run down to the bottom
Post number of rounds and partial rounds to comments.
AMRAP 20
15 x knees to elbows
15 x dips
Run to the top of the Stairway to Hell (black metal stair case and all the concrete steps up to Thayer Road by the Officer's Club)
25 x sit-ups in the grass
Run down to the bottom
Post number of rounds and partial rounds to comments.
Monday, 18 June 2012
Today we will be a strength focused WOD. We will meet at 0530 in the '62 room, warm-up and get after it.
For total load, 15-12-10-5 reps of:
Back squat
Bench press
NOTE: There is NO time component for this WOD so be sure to work with a partner and use a spotter. Each person will do the couplet (squat and bench) before moving to the next round.
NOTE2: This is a high volume WOD for strength, so be sure to focus on proper form. Do not rush to failure or try to load yourself up too heavy from the get go.
Post loads to comments.
Friday, 15 June 2012
The CrossFit / Functional Fitness Room is OPEN, so the 0530 classes will resume as normal.
Warm-Up/Skill Work:
- work on hand-stand progressions and hand-stand walks (scale hand-stand walks by having a partner hold your feet/legs to give you some stability/support while you walk on your hands)
- complete 3 rounds of 7 burpee broad jumps
WOD: "CINDY" with a Twist
5 Rounds of:
- Complete 3 rounds of CINDY (5 pull-ups, 10 push-ups, 15 squats)
- 5 Power Cleans (135/85)
** You will complete 15 total rounds of CINDY, but after every 3 rounds, you will complete 5 Power Cleans. Do the math and you will end up doing a total of 25 Power Cleans in this WOD.
Post your overall time and weight used for the power cleans to the comment section.
Warm-Up/Skill Work:
- work on hand-stand progressions and hand-stand walks (scale hand-stand walks by having a partner hold your feet/legs to give you some stability/support while you walk on your hands)
- complete 3 rounds of 7 burpee broad jumps
WOD: "CINDY" with a Twist
5 Rounds of:
- Complete 3 rounds of CINDY (5 pull-ups, 10 push-ups, 15 squats)
- 5 Power Cleans (135/85)
** You will complete 15 total rounds of CINDY, but after every 3 rounds, you will complete 5 Power Cleans. Do the math and you will end up doing a total of 25 Power Cleans in this WOD.
Post your overall time and weight used for the power cleans to the comment section.
Thursday, 14 June 2012
Warm-Up:
Mobility exercises and dynamic stretching, mixed in with 3 sets of 10 knees to elbows - good opportunity to practice if you haven't mastered this skill yet.
**Recommend warming up in Hayes gym
Stairway to Heaven WOD:
1st round starting in basement: 25 push-ups, run up to the 4th floor, 25 push-ups at the top, run down
2nd round: 20 push-ups, run up stairs, 20 push-ups at the top, run down
3rd round: 15 push-ups, run up stairs, 15 push-ups at the top, run down
4th round: 10 push-ups, run up stairs, 10 push-ups at the top, run down
5th round: 5 push-ups, run up stairs, 5 push-ups at the top, run down
Take several minutes to cool-down and stretch thoroughly.
Compare to your time from this WOD on 17 January 2012. Post total time to comment section.
Mobility exercises and dynamic stretching, mixed in with 3 sets of 10 knees to elbows - good opportunity to practice if you haven't mastered this skill yet.
**Recommend warming up in Hayes gym
Stairway to Heaven WOD:
1st round starting in basement: 25 push-ups, run up to the 4th floor, 25 push-ups at the top, run down
2nd round: 20 push-ups, run up stairs, 20 push-ups at the top, run down
3rd round: 15 push-ups, run up stairs, 15 push-ups at the top, run down
4th round: 10 push-ups, run up stairs, 10 push-ups at the top, run down
5th round: 5 push-ups, run up stairs, 5 push-ups at the top, run down
Take several minutes to cool-down and stretch thoroughly.
Compare to your time from this WOD on 17 January 2012. Post total time to comment section.
Wednesday, 13 June 2012
SWIM! SWIM! SWIM!
Unfortunately, the CrossFit / Functional Fitness room (north side of the 62 room) is still closed for painting, and I was told that it could possibly be closed for the rest of this week. So, here's a good opportunity to swim. Be prepared for Stairway to Heaven on Thursday!!
Warm-Up: Swim 150-200m of any stroke or combination of strokes
WOD: 5 sets of:
- Swim max distance in 3 minutes
- Rest 1 minute
Cool-Down:
Swim 150-200m of any stroke or combination of strokes
Unfortunately, the CrossFit / Functional Fitness room (north side of the 62 room) is still closed for painting, and I was told that it could possibly be closed for the rest of this week. So, here's a good opportunity to swim. Be prepared for Stairway to Heaven on Thursday!!
Warm-Up: Swim 150-200m of any stroke or combination of strokes
WOD: 5 sets of:
- Swim max distance in 3 minutes
- Rest 1 minute
Cool-Down:
Swim 150-200m of any stroke or combination of strokes
Tuesday, 12 June 2012
The CrossFit / Functional Fitness room (north side of 62 room) is still closed for painting. It is expected to re-open later in the day on Tuesday, but I will check with the staff in the morning and keep you posted.
***For the 0530 class, meet in the Arvin 3rd floor weight room.
Strength:
Deadlift 5-5-3-3-1-1
*work up to your 1 rep max (1RM)
WOD:
AMRAP in 15 minutes of:
10 Deadlifts (at 70% of 1RM)
Run 3rd floor hallway (approximately 400m) - from weight room down to the DPE offices, turn left and go to the end of the building; then turn around and come back to the weight room.
Post your 1RM and your total number of rounds completed to the comment section.
***For the 0530 class, meet in the Arvin 3rd floor weight room.
Strength:
Deadlift 5-5-3-3-1-1
*work up to your 1 rep max (1RM)
WOD:
AMRAP in 15 minutes of:
10 Deadlifts (at 70% of 1RM)
Run 3rd floor hallway (approximately 400m) - from weight room down to the DPE offices, turn left and go to the end of the building; then turn around and come back to the weight room.
Post your 1RM and your total number of rounds completed to the comment section.
Monday, 11 June 2012
The CrossFit / Functional Fitness room (North side of 62 room) is still closed for painting and is expected to be closed until mid-day Tuesday.
***For Monday's class at 0530, meet in the 3rd floor weight room of Arvin Gym.
Warm-Up:
- Run 800m
- Work on strict pull-ups and dips - 3 sets of 5 pull-ups and 5 dips. Partner can assist by holding your legs if necessary.
WOD: "GRACE"
30 Clean and Jerks for Time (135 lbs. for men / 95 lbs. for women)
***For Monday's class at 0530, meet in the 3rd floor weight room of Arvin Gym.
Warm-Up:
- Run 800m
- Work on strict pull-ups and dips - 3 sets of 5 pull-ups and 5 dips. Partner can assist by holding your legs if necessary.
WOD: "GRACE"
30 Clean and Jerks for Time (135 lbs. for men / 95 lbs. for women)
Friday, 8 June 2012
The CrossFit / Functional fitness room (62 room North) is still closed for
painting.
WOD:
5 Rounds of:
- 25 burpees
- Run 400m
**0530 class will meet in the lower parking lot of Arvin Gym to do the burpees outside and run the loop around COM's house.
WOD:
5 Rounds of:
- 25 burpees
- Run 400m
**0530 class will meet in the lower parking lot of Arvin Gym to do the burpees outside and run the loop around COM's house.
Thursday, 7 June 2012
The CrossFit / Functional fitness room (62 room North) is still closed for painting.
SWIM!!!
Warm-Up: Swim 150-200m of varied strokes
WOD: Swim 12 x 50m with 30 seconds rest in between each set.
Cool-Down: Swim 100-150m of varied strokes
SWIM!!!
Warm-Up: Swim 150-200m of varied strokes
WOD: Swim 12 x 50m with 30 seconds rest in between each set.
Cool-Down: Swim 100-150m of varied strokes
Wednesday, 6 June 2012
The CrossFit / Functional Fitness room (north side of the 62 Room) is closed temporarily for painting. The room will hopefully re-open by early next week, and then the Cardio room (south side of the 62 Room) will be closed for painting. In the meantime, we will focus on cardio and body-weight exercises.
***MEET in the Cardio side of the 62 room - the south side where the rowers are located.
Warm-Up:
Row 500m (the clocks on the rowers in the 62 room are gone, so if you cannot measure distance, row for approximately 2 minutes. Spend 5 minutes on dynamic stretching and mobility exercises. Then row 500m again (approximately 2 minutes).
WOD:
Run to Thayer gate and back with approximately 15-20 minutes of intervals in the middle of the workout - run hard for 30 seconds, jog for 30 seconds. Make sure you run for a couple of minutes at a comfortable pace before starting the intervals and then cool down at a comfortable pace at the end of the intervals. The 30-second jog periods should be slow to get an effective recovery, so do whatever you need to do in order to be as rested as possible for the next 30-second fast run.
Be prepared to swim on Thursday!
***MEET in the Cardio side of the 62 room - the south side where the rowers are located.
Warm-Up:
Row 500m (the clocks on the rowers in the 62 room are gone, so if you cannot measure distance, row for approximately 2 minutes. Spend 5 minutes on dynamic stretching and mobility exercises. Then row 500m again (approximately 2 minutes).
WOD:
Run to Thayer gate and back with approximately 15-20 minutes of intervals in the middle of the workout - run hard for 30 seconds, jog for 30 seconds. Make sure you run for a couple of minutes at a comfortable pace before starting the intervals and then cool down at a comfortable pace at the end of the intervals. The 30-second jog periods should be slow to get an effective recovery, so do whatever you need to do in order to be as rested as possible for the next 30-second fast run.
Be prepared to swim on Thursday!
Tuesday, 5 June 2012
Warm-Up:
Dynamic Stretching and Mobility Exercises
Strength/Explosive training:
Power cleans: 3-3-3-3-3-3
WOD: "ANNIE"
50-40-30-20-10
Double Unders
Sit-Ups (may choose to anchor feet)
***if you cannot get double unders, substitute 3 single jumps for 1 double under.
Post your max weight for 3 reps of power cleans and time for WOD completion.
Dynamic Stretching and Mobility Exercises
Strength/Explosive training:
Power cleans: 3-3-3-3-3-3
WOD: "ANNIE"
50-40-30-20-10
Double Unders
Sit-Ups (may choose to anchor feet)
***if you cannot get double unders, substitute 3 single jumps for 1 double under.
Post your max weight for 3 reps of power cleans and time for WOD completion.
Monday, 4 June 2012
Warm-Up:
Run 1 lap of the loop around COM's house.
Then do 3 rounds of:
- 10 squats facing the wall (arms extended up over head; work to get your toes as close to the wall as possible while maintaining proper squat form and full squat depth)
- 8 burpee broad jumps
- 6 ring rows
WOD:
"JACK": AMRAP in 20 minutes of:
- 10 Push Press (115/80)
- 10 Kettlebell Swings (53/35)
- 10 Box Jumps (24"/20")
Post number of rounds complete to comments.
Run 1 lap of the loop around COM's house.
Then do 3 rounds of:
- 10 squats facing the wall (arms extended up over head; work to get your toes as close to the wall as possible while maintaining proper squat form and full squat depth)
- 8 burpee broad jumps
- 6 ring rows
WOD:
"JACK": AMRAP in 20 minutes of:
- 10 Push Press (115/80)
- 10 Kettlebell Swings (53/35)
- 10 Box Jumps (24"/20")
Post number of rounds complete to comments.
Saturday & Sunday, 2-3 June 2012
REST DAYS...enjoy your weekend!
Chelley will be running the show for the next 2 weeks, so keep checking the blog to see what is in store!
Chelley will be running the show for the next 2 weeks, so keep checking the blog to see what is in store!
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