Announcements - Beat Air Force!
Equipment needed - set-up rings and grab a set of dumb bells and a weighted bar (near the sit-up mat) per person.
Warm-up and instruction - Matt will demo and coach the Ground to Overhead with dumb bells and Adam will demo and coach the overhead squat. Everyone will have a chance to practice each movement. We will start the WOD NLT 0550.
WOD:
AMRAP 15
21 x ground to overhead (40 lbs. dumb bells - scale as needed based on ability and equipment available)
21 x ring dips
21 x overhead squats (black weighted bar - heaviest you can do)
Run 2 x gym loops (800 meters)
Post number of rounds complete to comments.
Wednesday, 31 OCTOBER 2012
HAPPY HALLOWEEN!
Meet at the 4th floor entrance to Thayer Hall at 0530...if you dare!
Uniform is PTs - you do not need to bring anything else with you.
WOD - "THAYER HELL"
See you at 0530.
Post time to comments.
Meet at the 4th floor entrance to Thayer Hall at 0530...if you dare!
Uniform is PTs - you do not need to bring anything else with you.
WOD - "THAYER HELL"
See you at 0530.
Post time to comments.
Tuesday, 30 OCTOBER 2012
Announcements - Code Red was declared on Monday at 1200 in response to Hurricane Sandy and I HIGHLY doubt they will lift the Code Red prior to 0530 on Tuesday. Therefore do this WOD at some point on Tuesday when the gym is open and you have time.
Stay dry, stay safe - Beat Sandy!
HEAVENLY
7 rounds
7 x power cleans (135/95)
7 x strict pull-ups/chin-ups*
Rest 2 x work (rest an amount of time twice as long as it took you do to the cleans and pull-ups)
NOTE 1: * Alternate between strict pull-ups (palms facing away) and strict chin-ups (palms facing you)
NOTE 2: Time stops after your 7th set of pull-ups (do not count last 'rest' time after Round 7)
NOTE 3: Scale weight as needed!
Post time to comments.
Stay dry, stay safe - Beat Sandy!
HEAVENLY
7 rounds
7 x power cleans (135/95)
7 x strict pull-ups/chin-ups*
Rest 2 x work (rest an amount of time twice as long as it took you do to the cleans and pull-ups)
NOTE 1: * Alternate between strict pull-ups (palms facing away) and strict chin-ups (palms facing you)
NOTE 2: Time stops after your 7th set of pull-ups (do not count last 'rest' time after Round 7)
NOTE 3: Scale weight as needed!
Post time to comments.
Monday, 29 OCTOBER 2012
Announcements - there is a hurricane coming, so be flexible if the gym is closed one of these days. If the power is out, then you will need to do an alternate WOD in your room!
Equipment needed: Jump rope & serious motivation!!!!!
WOD:
Today is a blast from the past and an EXCELLENT opportunity to work on double-unders!!
500 x double-unders for time (yep, that's it!!)
NOTE: If you can't do double-unders you have a few options:
1) 3:1 sub for single-unders (that's 1,500 total!)
2) Practice double-unders for 20 minutes and record how many you can do in that time.
3) Do a mix of singles and doubles until you reach 500.
Compare to: 14 NOV 2011
Post time to comments.
Equipment needed: Jump rope & serious motivation!!!!!
WOD:
Today is a blast from the past and an EXCELLENT opportunity to work on double-unders!!
500 x double-unders for time (yep, that's it!!)
NOTE: If you can't do double-unders you have a few options:
1) 3:1 sub for single-unders (that's 1,500 total!)
2) Practice double-unders for 20 minutes and record how many you can do in that time.
3) Do a mix of singles and doubles until you reach 500.
Compare to: 14 NOV 2011
Post time to comments.
Friday, 26 OCTOBER 2012
Announcements - WOD for Warriors sign-up...today is the last day if you want to get a t-shirt. There is a remote option for those who want to do the WOD at home or away from WP, but still want a shirt. Check it out: http://w4w-wp.eventbrite.com/
We will meet up in the '62 room and then move up to Hayes Gym.
Equipment required: Boots or old gym shoes with long socks. I will bring tape and chalk.
WOD:
Today's WOD is a partner WOD and it's a bit different, but should be a good challenge.
AMRAP 11 - Climbing Suicides
Rope climb (20')
Rope climb (15')
Rope climb (10')
NOTE: You must climb up and touch the designated mark and then come down, drop off the rope and do a push-up before remounting the rope.
NOTE2: You can break up the work however you'd like - you and your partner can alternate climbs, one can do 2 in a row, all 3 and then alternate..whatever you want, but you have to do all three climbs for each round. Only one person can be climbing at a time, the other one rests and cheers!
Post partner's name and number of rounds complete to comments.
Thursday, 25 OCTOBER 2012
Announcements: West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/
If you really want to get a West Point WOD for Warriors shirt, but you can't be physically present to do it, there is now a 'remote' option. This means you do the WOD whenever and where ever you want and you can email in your score to be added among those who've taken on the WOD. You are obviously welcome and encouraged to do the WOD for Warriors for free, but if you want a shirt, you've gotta register this week as the shirt order goes in on Saturday.
Today we will meet in the 3rd floor weight room - bring your jump rope!
Equipment needed: 1 x barbell per person (we will run multiple heats) + jump rope
Warm-up and instruction: We still start off with a brief demo of each of the movements and give everyone a chance to practice each. Matt will demo the various options for Ground to Overhead (i.e. snatch, clean and jerk, modified thruster) and Adam will discuss points of performance. Everyone will get a chance to practice.
WOD:
AMRAP 3 - Ground to Overhead (115/75)
then jog on down to Hayes Gym and knock out a classic benchmark!
ANNIE
50-40-30-20-10 reps of:
Double-unders (3:1 single under sub or 1:1 tuck jumps)
Sit-ups (APFT standard - if you can anchor your feet, then hook your heals on the end of a mat)
Compare to: 6 OCT 2011
Post number of GTOs and time for Annie to comments.
AMRAP 3 - Ground to Overhead (115/75)
then jog on down to Hayes Gym and knock out a classic benchmark!
ANNIE
50-40-30-20-10 reps of:
Double-unders (3:1 single under sub or 1:1 tuck jumps)
Sit-ups (APFT standard - if you can anchor your feet, then hook your heals on the end of a mat)
Compare to: 6 OCT 2011
Post number of GTOs and time for Annie to comments.
Wednesday, 24 OCTOBER 2012
Announcements: West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/
We will meet in the '62 Room today.
Equipment needed: 1 x medicine ball per person; 1 x kettlebell per person; you can certainly use a dumb bell instead of kettlebell to get the right weight
Warm-up and instruction: We still start off with a brief demo of each of the movements and give everyone a chance to practice each. We will spend 10 minutes with the demo/warm-up. We will split the group in half and Adam will demo/coach pull-ups & weighted pull-ups; Matt will demo/coach kettlebell swings and goblet squats.
WOD:
For time:
10 x strict pull-ups
Run 2 x Comm's Loops (approximately 800 meters)
15 x weighted pull-ups (20/14)
20 x goblet squats (53/35)
25 x kettlebell swings
Run 2 x Comm's Loops
30 x hand-release push-ups
Post time to comments.
Tuesday, 23 OCTOBER 2012
Announcements: West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/
This morning we will meet in the '62 room, warm-up for a bit, and then get after it!
Equipment needed: Motivation!
Warm-up and instruction: We still start off with a brief demo of each of the movements and give everyone a chance to practice each. Matt will demo and teach Knees to Elbows and Adam will demo and teach Wall Climbs.
WOD:
AMRAP 20
10 x wall climbs (in the '62 room)
Run Stairway to Heaven (basement to top)
50 x push-ups (basement)
Run Stairway to Heaven (basement to top, return to '62 room, no need to go all the way to basement)
50 x sit-ups (in the '62 room)
Run Stairway to Heaven (basement to top)
10 x knees to elbows (in the '62 room)
Post number of rounds complete to comments.
Monday, 22 OCTOBER 2012
Announcements: West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/
Tryouts for the Army vs. Air Force CrossFit team will be held this morning in the '62 room. If you've done Part I of the tryouts (5km run, deadlifts, and GI Jane) and reported your scores, then go to the '62 room at 0530. If you are not trying out for the team, report to the 3rd floor weight room with MAJ Radik for the WOD.
Equipment needed: 5 x barbells at the power lifting platforms - we will have to double or triple up on each of the bars, so gather together with those of similar ability level.
Warm-up and instruction: We still start off with a brief demo of each of the movements and give everyone a chance to practice each. Matt will provide a demo and points of performance for the squat clean and then everyone will have a chance to practice.
WOD:
7-7-5-5-3-3
Squat cleans
NOTE: There is no component to this WOD, take your time and focus on proper form. Ensure you are getting full range of motion (hips below parallel)!!
Post loads for each set to comments.
Friday, 19 OCTOBER 2012
Announcements: If you haven't looked at the weather for the morning, there is almost a 100% chance of rain. This means you have 2 options - either show up and suck it up Army style (i.e. PT isn't canceled due to rain!) or stay in your warm cadet cave and stay dry. Another option is that you run on the treadmill so that you get the work done, but don't get wet. I leave it up to you. If there is lightening, then we will all do it on the treadmill, but if it's just rain, then I will see you on the course!
Also, if you are interested in trying out for the team that will take on Air Force, then PLEASE EMAIL ME (blackandgoldcrossfit@gmail.com) ASAP!!!
Event #2 for tryouts of Black and Gold CrossFit team to take on Air Force.
Run 5km for time.
Compare to: 28 SEPT 2012
LINK-UP in the '62 room at 0530 for a brief warm-up and then we will move to the start point together.
ROUTE: Start at the light pole by the Comm's House (by Thayer Statue) and run to Lee Gate and back. Use the side walk and cross walks the whole time and be safe when you run across the street! You will cross the road by the cemetery (don't have to use the crosswalk here), but DO IT SAFELY!!! Don't run out in front of cars!!!
Post time for 5km to comments.
Also, if you are interested in trying out for the team that will take on Air Force, then PLEASE EMAIL ME (blackandgoldcrossfit@gmail.com) ASAP!!!
Equipment required: Reflective belt, watch, and motivation!!!!
WOD:
Run 5km for time.
Compare to: 28 SEPT 2012
LINK-UP in the '62 room at 0530 for a brief warm-up and then we will move to the start point together.
ROUTE: Start at the light pole by the Comm's House (by Thayer Statue) and run to Lee Gate and back. Use the side walk and cross walks the whole time and be safe when you run across the street! You will cross the road by the cemetery (don't have to use the crosswalk here), but DO IT SAFELY!!! Don't run out in front of cars!!!
Post time for 5km to comments.
Thursday, 18 OCTOBER 2012
Announcements: West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/
If you are interested in trying out for the team to compete against Air Force on 2 NOV (FRI) from 1730 - 1830, please email me at blackandgoldcrossfit@gmail.com. Contact me NLT Thursday at 1300 so you can get information on tryouts that will occur on Friday.
DUE TO THE LAYOUT OF THE NEW '62 ROOM, WE WILL MEET UPSTAIRS IN THE 3RD FLOOR WEIGHT ROOM. PLEASE BE FLEXIBLE AS WE FIGURE IT OUT!
Equipment needed: 5 x barbells at the power lifting platforms - we will have to double or triple up on each of the bars, so gather together with those of similar ability level.
Warm-up and instruction: We still start off with a brief demo of each of the movements and give everyone a chance to practice each. Matt will take half the group through the deadlift and Adam will take the other half through Part II of the WOD. After 5 minutes, groups will switch.
WOD:
Strength focused WOD, not for time, but for load (max time 10 minutes)
Deadlift 5-5-3-3
then go to the basketball courts and do:
AMRAP 7
burpee broad jump length of basketball court
bear crawl back
Strength focused WOD, not for time, but for load (max time 10 minutes)
Deadlift 5-5-3-3
then go to the basketball courts and do:
AMRAP 7
burpee broad jump length of basketball court
bear crawl back
Post loads for deadlifts and rounds complete to comments.
Wednesday, 17 OCTOBER 2012
Announcements: West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/
Equipment needed: Set-up rings on the pull-up rig, grab a medicine ball of appropriate weight, and bring your jump rope! If you don't have a jump rope...you should really think about getting one! Even a $5 cheap one will do.
Warm-up and instruction: We still start off with a brief demo of each of the movements and give everyone a chance to practice each exercise. Matt will lead the group through med ball cleans and then we will break out to the other exercises.
WOD:
3 rounds for total reps. For each exercise, you will do max reps in 45 seconds of work and then rest 15 seconds while transitioning to next exercise.
Ring dips
Double-unders (sub: 3-1 single-unders or 1:1 tuck jumps)
Weighted sit-ups (20/14 lbs.)
Medicine ball cleans (20/14 lbs.)
Pull-ups
NOTE: If we have a big crew, then we might need to mix up the sequence of movements.
Tuesday, 16 OCTOBER 2012
Announcements: West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/
Equipment needed: 1 x barbell per person + reflective belt
Warm-up and instruction: As part of your personal warm-up, grab a PVC pipe and work on overhead squats. Concentrate on full range of motion and keeping those arms locked out. We will then spend about 10 minutes practicing each of the movements. Matt will demo and coach the overhead squat and Adam will demo and coach ground to overhead.
WOD:
For time:
15 x overhead squats (95/65)
Run 1 mile (Lincoln Hall loop)
15 x ground to overhead (95/65)
Run 2 x Comm's Loops (800 meters)
NOTE: On ground to overhead you can use any method you would like to get the barbell from touching the ground to locked out overhead. Snatch, clean and jerk, modified thruster, you name it, just do a movement that is safe!!! The barbell must touch the ground at the end of each rep in order to count.
Post time to comments.
Monday, 15 OCTOBER 2012
Announcements: West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/
Equipment needed: Recommend bringing your boots or old tennis shoes with long socks. The ropes will destroy your minimalist shoes, so bring something else to wear!!
Warm-up and instruction: We will meet in the '62 room and do a brief warm-up before moving upstairs to Hayes Gym.
AMRAP 20
100 x push-ups
100 x sit-ups
100 x air squats
NOTE1: Every 3 minutes stop whatever you are doing and do 1 x rope climb (15').
NOTE2: Partition sets of each exercise as needed (i.e. you can take a break after 70 push-ups and work on sit-ups or air squats, and then go back to finish up final 30 push-ups to end the round).
Post number of round complete to comments.
Friday, 12 OCTOBER 2012
Announcements - Welcome back to the reunion classes of 2007, 2002, 1997, 1992, 1987, 1982, 1977, etc.!! If you are in town and interested in getting after it, come on down to Arvin Gym, '62 Room, at 0530. If you are not still in the Army, please bring your Old Grad credentials in order to get in Arvin.
Equipment needed: 1 x bench set up per pair + 1 x barbell for partner Deadlifts
Warm-up & instruction - Personal warm-up goes from 0530 - 0540 and then Matt & Adam will brief and demo the WOD. After that, everyone will have 10 minutes to practice the movements and continue to warm-up.
WOD: Today's WOD is a partner WOD!!! Pick someone who is about the same size and ability as you are and get after it! If we end up with an odd number of folks, we will figure it out!
AMRAP 15
12 x bench press (load = average body weight of you and your partner) [Partner A does bench, Partner B spots, once 12 reps are complete, switch roles]
12 x partner deadlift (315 lbs = 3 x 45 plates per side) - scale weight as needed & focus on fundamentals of the deadlift! Don't rush to failure...no your limits and scale smartly!
Post partners name and number of rounds complete to comments.
Equipment needed: 1 x bench set up per pair + 1 x barbell for partner Deadlifts
Warm-up & instruction - Personal warm-up goes from 0530 - 0540 and then Matt & Adam will brief and demo the WOD. After that, everyone will have 10 minutes to practice the movements and continue to warm-up.
WOD: Today's WOD is a partner WOD!!! Pick someone who is about the same size and ability as you are and get after it! If we end up with an odd number of folks, we will figure it out!
AMRAP 15
12 x bench press (load = average body weight of you and your partner) [Partner A does bench, Partner B spots, once 12 reps are complete, switch roles]
12 x partner deadlift (315 lbs = 3 x 45 plates per side) - scale weight as needed & focus on fundamentals of the deadlift! Don't rush to failure...no your limits and scale smartly!
Post partners name and number of rounds complete to comments.
Thursday, 11 OCTOBER 2012
Announcements: West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/
Equipment needed: Set-up boxes for box jumps and bring your jump rope!!
Warm-up and instruction: We still start off with a brief demo of each of the movements and give everyone a chance to practice each. We need to start the WOD NLT 0540 in order to give everyone enough time to complete the WOD.
WOD:
Here is a twisted version of everyone's favorite...Beat the Clock!!!
30 minute time limit...see if you can make it the whole way and beat the clock!!
With a constantly running clock, start with 1 rep of the first exercise listed below (handstand push-ups) and then continue to add one additional rep per minute for as many minutes as you can until you can no longer complete all the reps within the minute. Once you cannot complete the designated exercise, move to the next on the list and pick up the total reps where you left off. Continue this process until you either go through the entire list or 30 minutes is complete.
Exercises (complete in this order....move to the next when you can't complete all the reps in the designated minute):
Handstand push-ups
Strict pull-ups
Box jumps
Hand release push-ups
Double-unders
Sit-ups
Example of what it might look like (individual results will obviously vary!):
1st minute: 1 HSPU
2nd minute: 2 HSPUs
3rd - 7th minute: 3, 4, 5, 6, and then 7 HSPU (fail at this point)
8th minute: 8 x strict pull-ups
9th minute: 9 x strict pull-ups
10th - 12th minute: 10, 11, and 12 strict pull-ups (fail at this point)
13th minute: 13 box jumps
14th - 19th minute: 14, 15, 16, 17, 18, 19 box jumps (fail at this point)
20th minute: 20 x hand release push-ups
21st - 25th minute: 21, 22, 23, 24, 25 push-ups (fail at this point)
26th minute: 26 x double-unders
27th - 30th minute: 27, 28, 29, 30 double-unders...YOU WIN! You beat the clock!!!
Post time and exercise of last round you were able to complete before the minute expired. If you beat the clock, simply put the exercise that you were on after 30 rounds were complete.
Wednesday, 10 OCTOBER 2012
Announcements: West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/
Equipment needed: 1 x barbell per person + hang rings approximately 6 - 8 inches off the floor
Warm-up and instruction: We still start off with a demo of the 2 movements for today's WOD. We will split the group in half and learn about/practice squat cleans (Matt) and ring push-ups (Adam). After 5 minutes of each, we will switch groups.
WOD:
The first part of the WOD will go fast, so if we have a big group, we will run multiple heats since the ring push-ups will be the limiting factor.
AMRAP 5
3 x squat cleans (135/95)
6 x ring push-ups
NOTE: Scale as needed....135 is stout! Also, ensure you get full range of motion (hips below parallel) on the squat cleans!!!!
rest 2 minutes and then head up to Hayes Gym track
10 rounds for time:
Run 1 lap
Rest 30 seconds
Post number of rounds complete and then time for run to comments.
Tuesday, 9 OCTOBER 2012
Announcements: West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/
Equipment needed: 1 x barbell per person
Warm-up and instruction: We still start off with a demo of the 3 movements for the WOD and then have an opportunity to practice each. We will split the group in half and spend approximately 5 minutes learning about the push-press (Matt) and then 5 minutes on the back squat (Adam). Everyone will be given the opportunity to practice each movement including the knees to elbows. Additionally, I've attached a video to show some technique tips for the cash-out. We can provide coaching as needed for the Turkish get-ups.
WOD:
Today's WOD should be relatively quick, so I've included a cash-out challenge on a movement we rarely do. I hope you have the time and motivation to stick around and do the cash-out!
5 rounds for time:
9 x push press (95/65)
9 x back squat (95/65)
9 x knees to elbows
then after a few minutes of rest:
Cash-out challenge
15 x Turkish get-ups (each hand) at a weight for your choosing. Check out a decent video (you can fast forward through the first 3 minutes if you'd like): Turkish get-up
NOTE: These reps do not have to be unbroken and you can adjust the weight as needed throughout. There is no time component to this WOD, so improve your technique and see if you can get better (form and load) as you progress.
Post time to comments. Also post loads or comments about Turkish get-ups to comments.
Monday, 8 OCTOBER 2012
Happy Columbus Day! In order to improve in all domains of life, I've attached a link of information on Columbus Day. Check it out and increase your knowledge of this controversial federal holiday! Since may folks are out and about for the long weekend, we will do a WOD that anyone can do anywhere - the only thing you need is some motivation!!!
In 1492, Columbus sailed the ocean blue! In 2012, we will run to improve our metabolic conditioning and aerobic capacity!! Note - if you have access to a boat or Concept 2 rower, feel free to substitute the run for a row! (2 km row sub)
WOD:
For time:
Run 2 miles
Rest 5 minutes
Run 2 miles
Post time to comments.
Friday, 5 OCTOBER 2012
Announcements: West Point WOD for Warriors - if you are interested, register at: http://w4w-wp.eventbrite.com/
Warm-up & instruction: Matt will provide instruction and demo of kipping pull-ups. Everyone will get a chance to practice for a bit.
WOD:
Beat the Clock - pull-ups!
Start with one pull-up and every minute on the minute increase the number of pull-ups by one until you are unable to complete all the pull-ups before the time expires. Do whatever style pull-ups you prefer, but ensure you do full range of motion!!
Be sure to take care of your hands for this one! Do NOT let your hands tear! Use tape, use gloves, use chalk, use something! If your hands get all torn up, it's not a sign of working hard, it's a sign that you didn't properly take care of your hands! Be smart...tearing your hands takes you away from training for a few days!!
Be sure to take care of your hands for this one! Do NOT let your hands tear! Use tape, use gloves, use chalk, use something! If your hands get all torn up, it's not a sign of working hard, it's a sign that you didn't properly take care of your hands! Be smart...tearing your hands takes you away from training for a few days!!
Compare to: 21 MAR 2011
Post number of rounds complete to comments.
Thursday, 4 OCTOBER 2012
Announcements: West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/
Equipment needed: 1 x barbell per person + reflective belt
Warm-up and instruction: We will spend about 10 minutes working on thrusters. We will start with PVC pipe and work up to 95 lbs. (or whatever weight you will use for the WOD). The intent is to ensure everyone has proper form and can do it consistently under load. Demo (Matt) & points of performance (Adam).
WOD:
This is going to be a TOUGH one! Scale as needed and be sure to cut yourself as needed in order to make sure you are at formation on time!!!
For time:
21 x thrusters (95/65)
Run 1 mile (Lincoln Hall Loop - Arvin, around Trophy Point, past Lincoln Hall to the Officer's Club, cross street after crossing under the awning, run past Patton Statue, across Diagonal Walk, and head in to Arvin)
15 x thrusters
Run 800 meters (2 x Comm's Loops)
9 x thrusters
Run 400 meters (1 x Comm's Loop)
Post time to comments.
Equipment needed: 1 x barbell per person + reflective belt
Warm-up and instruction: We will spend about 10 minutes working on thrusters. We will start with PVC pipe and work up to 95 lbs. (or whatever weight you will use for the WOD). The intent is to ensure everyone has proper form and can do it consistently under load. Demo (Matt) & points of performance (Adam).
WOD:
This is going to be a TOUGH one! Scale as needed and be sure to cut yourself as needed in order to make sure you are at formation on time!!!
For time:
21 x thrusters (95/65)
Run 1 mile (Lincoln Hall Loop - Arvin, around Trophy Point, past Lincoln Hall to the Officer's Club, cross street after crossing under the awning, run past Patton Statue, across Diagonal Walk, and head in to Arvin)
15 x thrusters
Run 800 meters (2 x Comm's Loops)
9 x thrusters
Run 400 meters (1 x Comm's Loop)
Post time to comments.
Wednesday, 3 OCTOBER 2012
Announcements: West Point WOD for Warriors! Register at: http://w4w-wp.eventbrite.com/
Equipment needed: 1 set of rings & 1 barbell for every 4 people (probably need 3 set-up); bring your JUMP ROPE!!
Warm-up and instruction - starts at 0540 - 10 minutes total - split group in half with 5 minutes at each
Ring dips - demo & points of performance (Adam)
Sumo deadlift high pull - demo & points of performance (Matt)
WOD - for today's WOD we will do a 'round robin' format. Form a group with 4 people and figure out your rotation sequence. This is an individual event, but in order to conserve resources, everyone within your group with start at a different station. Everyone will rotate through each of the four stations and then EVERYONE will rest for one minute at the same time.
With a constantly running 1 minute repeating clock -
3 rounds for total reps of:
Ring dips
Pull-ups
Sumo Deadlift High Pull (95/65)
Double-unders (3:1 single-under sub)
Rest 1 minute
NOTE: For max score you need to quickly transition to the next exercise once the one minute expires. Each round will last 5 minutes (4 x 1 minute work cycles + 1 minute rest). At the end of each round, use the one minute of rest to write down your total number of reps for the round.
Post total number of reps to comments.
Equipment needed: 1 set of rings & 1 barbell for every 4 people (probably need 3 set-up); bring your JUMP ROPE!!
Warm-up and instruction - starts at 0540 - 10 minutes total - split group in half with 5 minutes at each
Ring dips - demo & points of performance (Adam)
Sumo deadlift high pull - demo & points of performance (Matt)
WOD - for today's WOD we will do a 'round robin' format. Form a group with 4 people and figure out your rotation sequence. This is an individual event, but in order to conserve resources, everyone within your group with start at a different station. Everyone will rotate through each of the four stations and then EVERYONE will rest for one minute at the same time.
With a constantly running 1 minute repeating clock -
3 rounds for total reps of:
Ring dips
Pull-ups
Sumo Deadlift High Pull (95/65)
Double-unders (3:1 single-under sub)
Rest 1 minute
NOTE: For max score you need to quickly transition to the next exercise once the one minute expires. Each round will last 5 minutes (4 x 1 minute work cycles + 1 minute rest). At the end of each round, use the one minute of rest to write down your total number of reps for the round.
Post total number of reps to comments.
Tuesday, 2 OCTOBER 2012
Announcements: West Point MWR presents "West Point WOD for Warriors", 9 November 2012, Friday evening here at West Point. MWR is looking to expand beyond the typical 5 km races and the event is open to all Cadets, members of the West Point community, and the surrounding area (NYC, etc.). Mark your calendars now! Registration is coming soon - for $30 you get a t-shirt & a spot in the competition held at Building 500 (near the hospital). There will be both a recreational and competition division. Within the recreational division, there are scaled options for all ability levels - Beginner, Intermediate, and Advanced - so even if you are not ready to throw down as rx'd on the WOD, you can still compete, and get an awesome West Point WOD for Warriors t-shirt. The Competition division will be as prescribed, performance judged by a grader, and athletes will compete for various prizes. If interested in helping out as a grader (can still compete in recreational division), please let me know - blackandgoldcrossfit@gmail.com
******MODIFIED SCHEDULE - NO REGULAR MORNING CREW!!!*******
Due to the post-wide suicide stand down and associated modified schedule, we will not have the morning crew in the morning! that being said, everyone should find time to make this one up!!! Even if you can't make it to Shea Stadium, do 2 x Comm's loops and find a nice patch of grass for the push-ups and sit-ups.
WOD:
APFT - CrossFit style!
4 rounds for time:
30 x push-ups (full range of motion, don't cheat yourself!)
30 x sit-ups (APFT standard - anchor your feet if possible)
Run 800 meters (2 laps)
Rest 1 minute
Compare to: 6 SEPT 2011
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