Friday, 31 AUGUST 2012
Equipment needed: 1 x barbell in rack per 3 people; 1 x barbell on the floor per 3 people
Teaching and practice (10 minutes) - split group in half, teach and practice all exercises and then switch after 5 minutes
Matt - teach & coach back squat - pick an experienced athlete to demo
Adam - teach & coach deadlift - pick an experienced athlete to demo
WOD starts NLT 0555
Back squat - 5 - 5 - 3 - 3
Deadlift - 5 - 5 - 3 - 3
alternate between back squats and deadlift (i.e. 5 back squat, then 5 deadlift)
NOTE: There is no time component to this WOD, so rest as needed and focus on your technique.
Compare to: 16 APRIL 2012
Post loads to comments.
Thursday, 30 AUGUST 2012
Today's WOD requires no equipment other than a reflective belt and some motivation!
We will meet up in the '62 room do a brief warm-up and demo and then step off.
For time:
20 x hand release push-ups
12 x pull-ups
Run 1 mile (Arvin, Diagonal Walk, down Thayer Road to Buffalo Soldier Field to the pull-up bars by the post office)
20 x hand release push-ups
12 x pull-ups
Run 1 mile (return to the '62 room following the same route)
20 x hand release push-ups
12 x pull-ups
Compare to: 23 MAY 2012
Post time to comments.
We will meet up in the '62 room do a brief warm-up and demo and then step off.
For time:
20 x hand release push-ups
12 x pull-ups
Run 1 mile (Arvin, Diagonal Walk, down Thayer Road to Buffalo Soldier Field to the pull-up bars by the post office)
20 x hand release push-ups
12 x pull-ups
Run 1 mile (return to the '62 room following the same route)
20 x hand release push-ups
12 x pull-ups
Compare to: 23 MAY 2012
Post time to comments.
Wednesday, 29 AUGUST 2012
Equipment needed: Set up rings on pull-up rig; 1 x kettlebell or dumb bell per person.
Teaching and practice (10 minutes) - split group in half, teach and practice all exercises and then switch after 5 minutes
Matt - teach & coach kettlebell swings & goblet squats
Adam - teach & coach ring push-ups & weighted sit-ups
WOD starts NLT 0550
Bell Ringer (-)
21-15-9-15-21
Kettlebell swings (53/35 lbs.)
Goblet squat with kettlebell
Ring push-ups - set rings about 6 inches off the ground and do push-ups with hands in rings
Weighted sit-ups (20/14 med ball)
Compare to: 21 JUNE 2011
NOTE: For 21 JUNE we used GHD sit-ups, which we currently can't do in the '62 room, so comparison times aren't exactly equivalent.
NOTE2: In the interest of time and equipment required, we are NOT doing the AMRAP 1 of body weight bench press that we did on 21 JUNE.
Post times to comments.
Teaching and practice (10 minutes) - split group in half, teach and practice all exercises and then switch after 5 minutes
Matt - teach & coach kettlebell swings & goblet squats
Adam - teach & coach ring push-ups & weighted sit-ups
WOD starts NLT 0550
Bell Ringer (-)
21-15-9-15-21
Kettlebell swings (53/35 lbs.)
Goblet squat with kettlebell
Ring push-ups - set rings about 6 inches off the ground and do push-ups with hands in rings
Weighted sit-ups (20/14 med ball)
Compare to: 21 JUNE 2011
NOTE: For 21 JUNE we used GHD sit-ups, which we currently can't do in the '62 room, so comparison times aren't exactly equivalent.
NOTE2: In the interest of time and equipment required, we are NOT doing the AMRAP 1 of body weight bench press that we did on 21 JUNE.
Post times to comments.
Tuesday, 28 AUGUST 2012
Congratulations to the Class of 2013 on getting their rings!!! Job well done and best of luck with your firstie year ahead!!
Arrive, set-up, & start personal warm-up (5 minutes) - Equipment needed: 1 x barbell for every person. If we are tight on space, we will run two heats.
Teaching & Warm-up (10 minutes) - discuss basics of the push press and then everyone practices
Demo (Matt)
Push press points of performance (Adam)
Demo (Matt)
Push press points of performance (Adam)
WOD (starts NLT 0555)
AMRAP 9
9 x push press (75/45) - check out a decent video Push press video
15 x bar facing burpees (see instructions below)
Rest 30 seconds
Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.
Compare to: 13 SEPT 2011
Rest a few minutes and then do the cash-out!!
Cash out - 100 APFT standard sit-ups for time.
Post number of rounds complete + time for cash outs to comments.
Rest a few minutes and then do the cash-out!!
Cash out - 100 APFT standard sit-ups for time.
Post number of rounds complete + time for cash outs to comments.
Monday, 27 AUGUST 2012
Today we will meet at the track (i.e. Shea Stadium) at 0540. If you know someone who does CrossFit with us in the morning, but typically doesn't read the blog...please shoot them a text or an email about the location of the workout!!
We will meet up at 0540, warm-up for a few minutes, and then get after an oldie, but goodie!! This one is a smoker, so be sure to hydrant prior to showing up!!! Those who are driving can give rides back to the cadet area afterwards.
Equipment required: wrist watch & reflective belt (for running to and from the track)
For time:
Run the following distances and with 1 MINUTE rest between each.
100 meters
200 meters (half lap)
400 meters (full lap)
400 meters
200 meters
100 meters
1600 meters (1 mile = 4 laps)
Compare to: 20 JUNE 2011
NOTE: If you are short on time and need to get back for duties, etc., then you can skip out when needed. Remember CrossFit is NOT an excuse to miss duties, formation, etc.
Post time to comments.
We will meet up at 0540, warm-up for a few minutes, and then get after an oldie, but goodie!! This one is a smoker, so be sure to hydrant prior to showing up!!! Those who are driving can give rides back to the cadet area afterwards.
Equipment required: wrist watch & reflective belt (for running to and from the track)
For time:
Run the following distances and with 1 MINUTE rest between each.
100 meters
200 meters (half lap)
400 meters (full lap)
400 meters
200 meters
100 meters
1600 meters (1 mile = 4 laps)
Compare to: 20 JUNE 2011
NOTE: If you are short on time and need to get back for duties, etc., then you can skip out when needed. Remember CrossFit is NOT an excuse to miss duties, formation, etc.
Post time to comments.
Friday, 24 AUGUST 2012
Today we will meet up in the '62 Room and then move up to Hayes Gym for a rope climbing demo and chance to practice.
Equipment needed: wear your old beat up shoes or bring your boots if you prefer.
Teaching & practice (10 minutes) Rope climbing demo and scaling options (Matt). Everyone gets a chance to practice for a bit before we get after it!
WOD
This WOD was made up last year in honor of Hurricane Irene that rocked the area. It's not an official named WOD, but a good chance to check your progress.
"Irene"
AMRAP 15
Rope climb (15')
Use any climbing technique you'd like to reach the 15' mark.
Beginner: if you are unable to climb a rope, spend this time practicing your technique.
Intermediate: Start from the standing position.
Advanced: Start from a seated position.
Compare to: 29 AUGUST 2011
Post number of rope climbs complete to comments.
Equipment needed: wear your old beat up shoes or bring your boots if you prefer.
Teaching & practice (10 minutes) Rope climbing demo and scaling options (Matt). Everyone gets a chance to practice for a bit before we get after it!
WOD
This WOD was made up last year in honor of Hurricane Irene that rocked the area. It's not an official named WOD, but a good chance to check your progress.
"Irene"
AMRAP 15
Rope climb (15')
Use any climbing technique you'd like to reach the 15' mark.
Beginner: if you are unable to climb a rope, spend this time practicing your technique.
Intermediate: Start from the standing position.
Advanced: Start from a seated position.
Compare to: 29 AUGUST 2011
Post number of rope climbs complete to comments.
Thursday, 23 AUGUST 2012
Today's WOD is a benchmark WOD that we will occasionally revisit to check your progress.
Arrive, set-up, & start personal warm-up (5 minutes) - Equipment needed: 1 x PVC dowel for warm-up and practice & 1 x barbell per person
Arrive, set-up, & start personal warm-up (5 minutes) - Equipment needed: 1 x PVC dowel for warm-up and practice & 1 x barbell per person
Teaching & Warm-up (10 minutes) - discuss basics of the overhead squat and then everyone practices
Demo (Adam)
Overhead squat points of performance (Matt)
Demo (Adam)
Overhead squat points of performance (Matt)
WOD (starts NLT 0555)
Nancy
Run 400 meters (Gym Loop)
15 x Overhead Squats (95/65) [note: If unable to do OHS with bar, do 10 x PVC OHS + 10 x goblet squat (53/35) as a sub]
Compare to: 29 MARCH 2012
NOTE: Scale weight as needed!
Post time to comments.
Nancy
Run 400 meters (Gym Loop)
15 x Overhead Squats (95/65) [note: If unable to do OHS with bar, do 10 x PVC OHS + 10 x goblet squat (53/35) as a sub]
Compare to: 29 MARCH 2012
NOTE: Scale weight as needed!
Post time to comments.
Wednesday, 22 AUGUST 2012
Arrive, set-up, & start personal warm-up (5 minutes) - Equipment needed: 1 x PVC pipe dowel per person for warm-up & 1 x barbell per every 4 people w/ appropriate weight (rx'd = bar + 2 x 25 lbs. plates for men, 2 x 10 lbs. for women)
Teaching & Warm-up (10 minutes) - discuss basics of the sumo deadlift high pull and then everyone practices - initially practice skill with PVC dowel and then move to barbell after demonstrating consistent mechanics, then add weight and continue practice/warm-up
Sumo Deadlift High Pull points of performance and progressions (Adam)
Demo SDHP (Matt)
Sumo Deadlift High Pull points of performance and progressions (Adam)
Demo SDHP (Matt)
WOD (starts NLT 0550)
Today we will do a WOD in a 'round robin' format. Although it is an individual effort, 4 people will join together and rotate through a sequence of 4 events. You will rotate through in an orderly fashion from one event to the next. You will keep a running total of your reps over all 3 rounds. The clock with continue to run and people rotate automatically to the next exercise in the sequence once time is up. After everyone in the group has completed all 4 events, then EVERYONE rests for 1 minute at the same time - this completes 1 round (total time = 5 minutes). Repeat sequence 2 more times and report total reps complete. It will take 15 minutes to complete this WOD.
3 x 1 minute rounds of the following
sumo deadlift high-pull (95/65)
hand release push-ups
jump and touch (object approximately 12 inches above your extended reach)
mountain climbers
***everyone rests for 1 minute***
mountain climbers
***everyone rests for 1 minute***
Post number total reps complete to comments.
Tuesday, 21 AUGUST 2012
***MEETING LOCATION - The River Courts - this is the grassy area below Thayer Hall next to the Hudson River were Cadet Basic Training did a lot of their PT sessions during Beast. ***
We will meet up at 0540 at the River Courts by the Crew House.
Warm-up - we will start with a basic warm-up and then discuss and demo the exercises in the WOD.
Equipment required - standard Army PTs & motivation!! A wristwatch would also be a good thing.
Teaching & practice - knees to elbows demo (Matt) and then everyone practices
WOD
AMRAP 15
11 x knees to elbows
Run length of field (approximately 200 meters)
11 x dips
Run length of field
After WOD is complete, rest a few minutes and then:
Cash-out - Run to the top of Stairway to Hell for time - stop point is when you reach the sidewalk by Thayer Road.
Post number of rounds complete & time for STH cash-out to comments.
We will meet up at 0540 at the River Courts by the Crew House.
Warm-up - we will start with a basic warm-up and then discuss and demo the exercises in the WOD.
Equipment required - standard Army PTs & motivation!! A wristwatch would also be a good thing.
Teaching & practice - knees to elbows demo (Matt) and then everyone practices
WOD
AMRAP 15
11 x knees to elbows
Run length of field (approximately 200 meters)
11 x dips
Run length of field
After WOD is complete, rest a few minutes and then:
Cash-out - Run to the top of Stairway to Hell for time - stop point is when you reach the sidewalk by Thayer Road.
Post number of rounds complete & time for STH cash-out to comments.
Monday, 20 AUGUST 2012
Congratulations to the Class of 2016 on being accepted into the Corps of Cadets! Job well done!
Arrive, set-up, & start personal warm-up (5 minutes) - Equipment needed: 1 x barbell for every two people;
Compare to: 28 NOV 2011
NOTE: There is NO time component to this WOD. Focus on proper form and rest as needed between each set. Work with a partner in order to reduce the amount of bars and weights needed.
NOTE2: Here is a pretty good video series by Mark Rippletoe on proper deadlift technique. Check it out if you have time - Deadlift video series
Post loads to comments.
Arrive, set-up, & start personal warm-up (5 minutes) - Equipment needed: 1 x barbell for every two people;
Teaching & Warm-up (10 minutes) - discuss basics of the deadlift and then everyone practices
Demo (Matt)
Deadlift points of performance (Adam)
Demo (Matt)
Deadlift points of performance (Adam)
WOD (starts NLT 0555)
The intent of today's WOD is to do higher volume, lower weight deadlifts in order to ensure all our new athletes have the proper form prior to working towards a personal record on a 1 rep max.
Deadlift
10-8-6-4-2
The intent of today's WOD is to do higher volume, lower weight deadlifts in order to ensure all our new athletes have the proper form prior to working towards a personal record on a 1 rep max.
Deadlift
10-8-6-4-2
Compare to: 28 NOV 2011
NOTE: There is NO time component to this WOD. Focus on proper form and rest as needed between each set. Work with a partner in order to reduce the amount of bars and weights needed.
NOTE2: Here is a pretty good video series by Mark Rippletoe on proper deadlift technique. Check it out if you have time - Deadlift video series
Post loads to comments.
Friday, 17 AUGUST 2012
For today's WOD, we will meet up in the '62 for a brief warm-up and discuss the route and then we will step off no later than 0545 so we have maximum time to complete.
Tour of West Point, east side! It's probably about a 5 km route, but it will incorporate hills and stairs!
Start point: Front of Arvin
Route: Arvin, to Mac Statue, down Diagonal Walk, to Thayer Road, run down Thayer Road towards Thayer Gate/Buffalo Soldiers' Field, at the main intersection PRIOR to Buffalo Soldiers' Field, take a left and head down towards South Dock. Cross the railroad tracks and run to the River Courts and up the big, nasty Stairway to Hell. Run the ramp and stairs to the top, which brings you out by the Officer's Club, take a right, run around Trophy Point, by the flagpole, back to Arvin gym, and then inside Arvin and run up the Stairway to Heaven to the very top. Time starts when you reach the top.
NOTE: Keep track of what time it is and if you are cutting it close to when you need to be back in the barracks to make formation, call minutes, etc., then cut the route short. Probably best place to cut it short is after you go to the top of the Stairway to Hell by the Officer's Club, simply run across the street, past Patton Statue and the Library, and head back to your barracks room. CrossFit is NEVER an excuse for being late to formation, so plan accordingly.
NOTE2: You will need to wear a reflective belt and watch out for traffic!
Post time to comments.
Tour of West Point, east side! It's probably about a 5 km route, but it will incorporate hills and stairs!
Start point: Front of Arvin
Route: Arvin, to Mac Statue, down Diagonal Walk, to Thayer Road, run down Thayer Road towards Thayer Gate/Buffalo Soldiers' Field, at the main intersection PRIOR to Buffalo Soldiers' Field, take a left and head down towards South Dock. Cross the railroad tracks and run to the River Courts and up the big, nasty Stairway to Hell. Run the ramp and stairs to the top, which brings you out by the Officer's Club, take a right, run around Trophy Point, by the flagpole, back to Arvin gym, and then inside Arvin and run up the Stairway to Heaven to the very top. Time starts when you reach the top.
NOTE: Keep track of what time it is and if you are cutting it close to when you need to be back in the barracks to make formation, call minutes, etc., then cut the route short. Probably best place to cut it short is after you go to the top of the Stairway to Hell by the Officer's Club, simply run across the street, past Patton Statue and the Library, and head back to your barracks room. CrossFit is NEVER an excuse for being late to formation, so plan accordingly.
NOTE2: You will need to wear a reflective belt and watch out for traffic!
Post time to comments.
Thursday, 16 AUGUST 2012
Arrive, set-up, & start personal warm-up (5 minutes) - 1 x barbell for each set of partners with 95 lbs. (men) and 65 lbs. (women); set-up rings on pull-up bars; do not put weights on bar until after teaching & warm-up
21-15-9-15-21
Front squat (95/65)
Ring dips
Concept: This is a partner WOD and only ONE person from the terrible twosome does the prescribed work while the other person "rests." "Resting" is defined as being full inverted in a wall supported handstand position (advanced) or holding a plank in an elevated front leaning rest position (intermediate and novice). Once a person needs to take a break from doing the work OR when the person "resting" needs to take a break, you will rotate positions and pick up where your partner left off. Reps do not count unless your partner is "resting" as prescribed. Switch as often as needed, but the clock continues to run until as a team you complete the prescribed work.
NOTE: Scale weight as needed based on your ability.
NOTE2: Scale ring dips to straight bar dips or band/machine assisted dips if needed.
Post time and partner's name to comments.
Teaching & Warm-up (10 minutes) - discuss basics and then everyone practices - split group in half and rotate after 5 minutes to other group. After coaching, provide 5 minutes for individual practice of front squat under load.
Ring dips (Adam teaches & coaches)
Ring dips (Adam teaches & coaches)
Front Squat (Matt teaches & coaches)
WOD (brief and demo starts NLT 0555)
Partner WOD - find another person of about equal strength and ability21-15-9-15-21
Front squat (95/65)
Ring dips
Concept: This is a partner WOD and only ONE person from the terrible twosome does the prescribed work while the other person "rests." "Resting" is defined as being full inverted in a wall supported handstand position (advanced) or holding a plank in an elevated front leaning rest position (intermediate and novice). Once a person needs to take a break from doing the work OR when the person "resting" needs to take a break, you will rotate positions and pick up where your partner left off. Reps do not count unless your partner is "resting" as prescribed. Switch as often as needed, but the clock continues to run until as a team you complete the prescribed work.
NOTE: Scale weight as needed based on your ability.
NOTE2: Scale ring dips to straight bar dips or band/machine assisted dips if needed.
Post time and partner's name to comments.
Wednesday, 15 AUGUST 2012
Arrive, set-up, & start personal warm-up (5 minutes) - Equipment required - jump rope & 1 x kettlebell per person (53 lbs. men, 35 lbs. women); set-up kettlebells on black mats to claim space.
AMRAP 15
5 x chest to bar pull-ups
15 x kettlebell swings (53/35)
45 x double-unders (1:1 tuck jumps; 3:1 single-unders)
Rest 1 minute
Post number of rounds complete to comments.
Teaching & Warm-up (10 minutes) - discuss basics and then everyone practices - split group in half and rotate after 5 minutes to other group
Double-unders (Adam)
Double-unders (Adam)
Kettlebell swings (Matt)
WOD (brief and demo starts NLT 0550)
AMRAP 15
5 x chest to bar pull-ups
15 x kettlebell swings (53/35)
45 x double-unders (1:1 tuck jumps; 3:1 single-unders)
Rest 1 minute
Post number of rounds complete to comments.
Tuesday, 14 AUGUST 2012
To all the new cadets and Beast II cadre - welcome back and congrats on finishing up summer training. Now it's time to get back in the gym!!
Arrive, set-up, & start personal warm-up (5 minutes) - equipment required: 1 x medicine ball per person
Arrive, set-up, & start personal warm-up (5 minutes) - equipment required: 1 x medicine ball per person
Teaching & Warm-up (10 minutes) - discuss basics and then everyone practices
Medicine ball cleans (Matt talks through progressions)
Medicine ball cleans (Matt talks through progressions)
WOD
For time:
25 x weighted sit-ups (20/14)
Run 1 mile
25 x weighted sit-ups (20/14)
Run 1/2 mile (2 x Comm's Loops)
25 x weighted sit-ups (20/14)
NOTE: 1 mile route is leave front of Arvin, run on sidewalk by the flagpole, around Trophy Point, past Lincoln Hall, to the Officer's Club, cross the street, run past Patton Statue, down Diagonal Walk to Mac Statue and return to Arvin.
NOTE2: Bring and wear your reflective belt and watch out for cars.
Post time to comments.
For time:
25 x weighted sit-ups (20/14)
Run 1 mile
25 x weighted sit-ups (20/14)
Run 1/2 mile (2 x Comm's Loops)
25 x weighted sit-ups (20/14)
NOTE: 1 mile route is leave front of Arvin, run on sidewalk by the flagpole, around Trophy Point, past Lincoln Hall, to the Officer's Club, cross the street, run past Patton Statue, down Diagonal Walk to Mac Statue and return to Arvin.
NOTE2: Bring and wear your reflective belt and watch out for cars.
Post time to comments.
Monday, 13 AUGUST 2012
Today starts Reorgy Week - so welcome back to all our Black and Gold members who have been out for the summer - we've missed seeing you in the '62 Room. The first few weeks back we are going to work hard on the fundamentals and ensure we can consistently get the mechanics right before we add intensity.
Arrive, set-up, & start personal warm-up (5 minutes) - no equipment needed for today, but need to claim our space, organize cadets, and start basic warm-up individually
Teaching & Warm-up (10 minutes) - discuss basics and then everyone practices - split group in half and rotate after 5 minutes to other group
Air squat fundamentals (Adam)
Air squat fundamentals (Adam)
Pull-up fundamentals (Matt)
WOD (brief and demo starts NLT 0550)
This is becoming a start of Reorgy Week tradition. We were going to run the ski slope today, but based on the number of cadets who should be available this morning, I decided to save that for a weekend and go with the same WOD we did at the start of Reorgy Week last year.
"Winner, Winner Chicken Dinner"
7 rounds for time:
7 x pull-ups
14 x burpees
21 x air squats
Compare to: 8 AUG 2011
Post time to comments.
Friday, 10 AUGUST 2012
Today we will tackle part of DPE's "Corps 4 Challenge." We already ran the 5km on Tuesday, and today's WOD is Part 2 of 4. We will do it with a little of a twist to make it more challenging and give us a better workout.
Bench press - max reps until failure at the following weights. Rest approximately 5 minutes between each round.
Round #1: 175 lbs.
Round #2: 155 lbs.
Round #3: 135 lbs.
NOTE: This is an untimed WOD, use a partner to spot you.
NOTE2: Performance terminates when the spotter helps you, when you stop to rest, or you reach muscle failure.
NOTE3: Must maintain 5 points of contact during the lift: both feet on the ground, butt, shoulders, and head all in contact with the bench.
NOTE4: Scale as needed. If you cannot lift 175 lbs. one time, then reduce the starting weight. The actual Corps 4 is at 175 lbs. max reps and the scaling options are 155 lbs. or 135 lbs. for reduced points. Check the board outside of the '62 room to see what you score.
Cash out: 30 x push press (95/65) for time.
Post number of reps at each load and time for cash out to comments.
Bench press - max reps until failure at the following weights. Rest approximately 5 minutes between each round.
Round #1: 175 lbs.
Round #2: 155 lbs.
Round #3: 135 lbs.
NOTE: This is an untimed WOD, use a partner to spot you.
NOTE2: Performance terminates when the spotter helps you, when you stop to rest, or you reach muscle failure.
NOTE3: Must maintain 5 points of contact during the lift: both feet on the ground, butt, shoulders, and head all in contact with the bench.
NOTE4: Scale as needed. If you cannot lift 175 lbs. one time, then reduce the starting weight. The actual Corps 4 is at 175 lbs. max reps and the scaling options are 155 lbs. or 135 lbs. for reduced points. Check the board outside of the '62 room to see what you score.
Cash out: 30 x push press (95/65) for time.
Post number of reps at each load and time for cash out to comments.
Thursday, 9 AUGUST 2012
I stole this one from the CrossFit mainsite from a few weeks back. It is a bit different, but should be challenging!
4 rounds for time
30 x jump and touch (see below)
20 x deadlift (185/135)
10 x handstand push-ups
NOTE: For the jump and touch, hang a ring exactly 12 inches above your reach. Jump with both feet, touch the ring, and repeat. If you miss the ring, the rep doesn't count. Scale by either lowering the height of the ring or doing fewer reps at the prescribed height.
NOTE2: Scale weight for deadlifts as needed - 80 reps is a lot of reps!!
NOTE3: Scale HSPU with pike push-ups or elevated push-ups as needed.
Post time to comments.
4 rounds for time
30 x jump and touch (see below)
20 x deadlift (185/135)
10 x handstand push-ups
NOTE: For the jump and touch, hang a ring exactly 12 inches above your reach. Jump with both feet, touch the ring, and repeat. If you miss the ring, the rep doesn't count. Scale by either lowering the height of the ring or doing fewer reps at the prescribed height.
NOTE2: Scale weight for deadlifts as needed - 80 reps is a lot of reps!!
NOTE3: Scale HSPU with pike push-ups or elevated push-ups as needed.
Post time to comments.
Wednesday, 8 AUGUST 2012
Today's WOD is a bit out of sequence, but this week has been a bit strange since we started off with the 31 Heroes WOD on Monday, thus throwing off our cycle a bit.
Today's WOD came from the CrossFit mainsite and we will modify it slightly to fit our needs.
10 rounds for time
3 x weighted pull-ups (45/25)
5 x strict pull-ups
7 x kipping pull-ups
NOTE: 30 minute mercy rule (unless you really want to do it all)
NOTE2: Rest as needed between rounds, but the round ONLY counts if you do the 3-5-7 sequence unbroken. If you start a round, but don't complete 7 kipping pull-ups, then the round doesn't count.
NOTE3: Scale as needed - if 45 lbs. is too much for even the 1st round, then use less weight. Scaling options can include substituting jumping pull-ups or band assisted pull-ups or doing kipping pull-ups when strict are prescribed, etc.
NOTE4: If you add it up, it's a total of 150 pull-ups...ouch!
NOTE5: Check out the demo video of the WOD: http://www.youtube.com/watch?v=ylgm8zHejBU
Post time to complete all 10 rounds or post number of rounds complete in 30 minutes to comments.
Today's WOD came from the CrossFit mainsite and we will modify it slightly to fit our needs.
10 rounds for time
3 x weighted pull-ups (45/25)
5 x strict pull-ups
7 x kipping pull-ups
NOTE: 30 minute mercy rule (unless you really want to do it all)
NOTE2: Rest as needed between rounds, but the round ONLY counts if you do the 3-5-7 sequence unbroken. If you start a round, but don't complete 7 kipping pull-ups, then the round doesn't count.
NOTE3: Scale as needed - if 45 lbs. is too much for even the 1st round, then use less weight. Scaling options can include substituting jumping pull-ups or band assisted pull-ups or doing kipping pull-ups when strict are prescribed, etc.
NOTE4: If you add it up, it's a total of 150 pull-ups...ouch!
NOTE5: Check out the demo video of the WOD: http://www.youtube.com/watch?v=ylgm8zHejBU
Post time to complete all 10 rounds or post number of rounds complete in 30 minutes to comments.
Tuesday, 7 AUGUST 2012
Today we will meet up in the '62 Room to warm-up and then step off about 0545 or so. Bring your reflective belt and some early morning motivation!!
Run 5km for time.
NOTE: Route - start in front of the Comm's House at the light pole. Run to Lee Gate and return to the start point. Stay on the side walk the entire time and be careful when you cross the street.
Compare to: 13 APRIL 2012
Post time to comments.
Run 5km for time.
NOTE: Route - start in front of the Comm's House at the light pole. Run to Lee Gate and return to the start point. Stay on the side walk the entire time and be careful when you cross the street.
Compare to: 13 APRIL 2012
Post time to comments.
Monday, 6 AUGUST 2012
Today we will do the 31 Heroes WOD in honor of the 30 men and one dog killed in Afghanistan on 6 August 2011 when their helicopter was shot down. This is a partner WOD, so we need a bunch of folks to show up and join in on the tribute. Bring an assault pack with some padding in it. We need to make 45 lbs. rucks or use 45 lbs. sandbags for this WOD.
Here are the details:
Here are the details:
“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.
Friday, 3 AUGUST 2012
Today's WOD is a bit different and is part gymnastics skill WOD.
5 rounds for time:
15 meter handstand walk (sub = 15 x wall supported handstand shoulder touches)
15 x box jumps (24/20)
Post time to comments.
5 rounds for time:
15 meter handstand walk (sub = 15 x wall supported handstand shoulder touches)
15 x box jumps (24/20)
Post time to comments.
Thursday, 2 AUGUST 2012
Bring your reflective belt and meet up in the '62 room.
The first part is untimed and for maximum load. Take your time and focus on proper form.
Deadlift 3-3-3
Rest as needed and then:
Run 1 mile for time.
NOTE: Run starts from the steps of Arvin, around Trophy Point, past Lincoln Hall, to the Officer's Club, then cross the street, run past Patton Statue, to Diagonal Walk, and then back to Arvin Gym.
Post loads for deadlifts and time for the run to comments.
The first part is untimed and for maximum load. Take your time and focus on proper form.
Deadlift 3-3-3
Rest as needed and then:
Run 1 mile for time.
NOTE: Run starts from the steps of Arvin, around Trophy Point, past Lincoln Hall, to the Officer's Club, then cross the street, run past Patton Statue, to Diagonal Walk, and then back to Arvin Gym.
Post loads for deadlifts and time for the run to comments.
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