Announcements - today's WOD will be a bit of a time crunch, so we will brief the WOD at 0540 and get started immediately following. This means you need to start your individual warm-up right when you arrive and get ready to run!!
Equipment required - motivation! Drink plenty of water the night prior and before you arrive!!
WOD - 30 minute time cap (or as much as you can do before you need to bail for formation!)
For time:
Run 5 gym loops (400 meters x 5)
Rest 3 minutes
Run 4 gym loops
Rest 2 minutes
Run 3 gym loops
Rest 1 minute
Run 2 gym loops
Rest 30 seconds
Run 1 gym loop
Total of 15 gym loops = equivalent to 3.75 miles (much shorter in terms of distance, but the stairs make up for it!!)
NOTE: We will sub Comm's Loops for Gym Loops if the weather is okay and the sidewalks are ice-free, but I don't think it will happen, so mentally prepare for the stairs!!!
Post time to comments.
Thursday, 31 JANUARY 2013
Announcements - we will meet in the '62 room
Equipment required - set-up 4 sets at rings at the appropriate height for push-ups (about 6 inches off the ground) & a dumbbell of appropriate weight.
Warm-up and instruction - Matt will take half the group through the dumbbell snatch and Adam will take the other half through knees to elbows. Everyone will have a chance to practice each movement.
WOD:
4 x 1 minute rounds for max reps of the following:
Ring push-ups (scale = hand release push-ups or standard push-ups)
Knees to elbows (scale = hanging leg raises)
Dumbbell snatch (35/20 lbs; alternate hands; both arms = 1 rep complete)
Rest 1 minute and record your total for the round.
NOTE: You can start at any exercise, but rotate in an orderly fashion, and everyone rests after the 3rd exercise is complete.
NOTE2: The goal is to complete the max number of reps of the given exercise in 1 minute. There is no time allotted for rotating between exercises, so in order to maximize your score, transition quickly to your next exercise when the 60 seconds is up.
Cash-out:
3 x broad jump attempts for max distance.
NOTE: Feet start approximately hip width apart. Jump and land with BOTH feet at the same time.
NOTE2: Have a partner help measure the distance you jump. Measurements go from where the rearmost heel lands.
Post total number of reps complete per round and distances for your broad jumps to comments.
Equipment required - set-up 4 sets at rings at the appropriate height for push-ups (about 6 inches off the ground) & a dumbbell of appropriate weight.
Warm-up and instruction - Matt will take half the group through the dumbbell snatch and Adam will take the other half through knees to elbows. Everyone will have a chance to practice each movement.
WOD:
4 x 1 minute rounds for max reps of the following:
Ring push-ups (scale = hand release push-ups or standard push-ups)
Knees to elbows (scale = hanging leg raises)
Dumbbell snatch (35/20 lbs; alternate hands; both arms = 1 rep complete)
Rest 1 minute and record your total for the round.
NOTE: You can start at any exercise, but rotate in an orderly fashion, and everyone rests after the 3rd exercise is complete.
NOTE2: The goal is to complete the max number of reps of the given exercise in 1 minute. There is no time allotted for rotating between exercises, so in order to maximize your score, transition quickly to your next exercise when the 60 seconds is up.
Cash-out:
3 x broad jump attempts for max distance.
NOTE: Feet start approximately hip width apart. Jump and land with BOTH feet at the same time.
NOTE2: Have a partner help measure the distance you jump. Measurements go from where the rearmost heel lands.
Post total number of reps complete per round and distances for your broad jumps to comments.
Wednesday, 30 JANUARY 2013
Announcements - We will meet in the '62 room.
Equipment required - bring your jump rope and then grab a weighted bar or PVC pipe for the WOD
Warm-up and instruction - Matt will take half the group through the overhead squat and give everyone the chance to practice with the PVC pipe and the weighted bar. Adam will take the other half through double-unders and give everyone some time to practice.
WOD:
AMRAP 17
15 x overhead squats with weighted bar (there is small, medium, and large)
15 x pull-ups
75 x double-unders (3:1 single-under substitution; 1:1 tuck jumps)
Post number of rounds complete to comments.
Equipment required - bring your jump rope and then grab a weighted bar or PVC pipe for the WOD
Warm-up and instruction - Matt will take half the group through the overhead squat and give everyone the chance to practice with the PVC pipe and the weighted bar. Adam will take the other half through double-unders and give everyone some time to practice.
WOD:
AMRAP 17
15 x overhead squats with weighted bar (there is small, medium, and large)
15 x pull-ups
75 x double-unders (3:1 single-under substitution; 1:1 tuck jumps)
Post number of rounds complete to comments.
Tuesday, 29 JANUARY 2013
Announcements - Today we will meet in the 3rd floor weight room. Please try to arrive as quickly as possible so we can claim some space. It is a partner WOD, so find someone of near equal size and strength.
Equipment required - Bring a towel and grab a lifting platform and barbell.
Warm-up and instruction - Start your warm-up immediately with the barbell in order to claim our space. Primary areas to warm-up are your legs and back. Matt will demo power cleans and Adam will take the other part of the group on the 200 meter run. It's probably a bit further than 200 meters, but close enough. After everyone has had a chance to do both, then we will start the WOD.
WOD -
Partner AMRAP 11
Person A Power cleans (115/75)
Person B Run 200 meters
Concept: Once Person B returns, switch roles and then continue to repeat this process for 11 minutes. Partners keep a running total of power cleans complete and total rounds complete.
NOTE: Run route - depart the 3rd floor weight room, go left to the intersection, take a left, and run straight until you reach the end (where the stairs for the Stairway to Heaven are). Touch the wall and return to the weight room.
Cash-out:
Front squat: 5-5-5
NOTE: There is no time component for the cash-out, so be sure to focus on proper form.
Post partner's name, number of power cleans and rounds complete to comments, and loads for the front squats to comments.
Equipment required - Bring a towel and grab a lifting platform and barbell.
Warm-up and instruction - Start your warm-up immediately with the barbell in order to claim our space. Primary areas to warm-up are your legs and back. Matt will demo power cleans and Adam will take the other part of the group on the 200 meter run. It's probably a bit further than 200 meters, but close enough. After everyone has had a chance to do both, then we will start the WOD.
WOD -
Partner AMRAP 11
Person A Power cleans (115/75)
Person B Run 200 meters
Concept: Once Person B returns, switch roles and then continue to repeat this process for 11 minutes. Partners keep a running total of power cleans complete and total rounds complete.
NOTE: Run route - depart the 3rd floor weight room, go left to the intersection, take a left, and run straight until you reach the end (where the stairs for the Stairway to Heaven are). Touch the wall and return to the weight room.
Cash-out:
Front squat: 5-5-5
NOTE: There is no time component for the cash-out, so be sure to focus on proper form.
Post partner's name, number of power cleans and rounds complete to comments, and loads for the front squats to comments.
Monday, 28 JANUARY 2013
Announcements - congratulations to the Cows on celebrating 500th Night! That means only 357 days of WODs until graduation! (= 500 x 5/7). I'm still waiting on photos, so send them in and I will post them!! We will meet in Hayes Gym in the mats by the shelf for the WOD.
For all of those who are starting to suffer from the mid-winter loss of motivation, check out this video and hopefully it will get you fired up! Remember in order to meet your goals (both personal and professional), it takes HARD WORK and TENACITY! The question always becomes, how badly do you want it?!?
Equipment required - bring a towel...you will get sweaty!
Warm-up and instruction - we will practice wall climbs and handstand push-ups, discuss a few scaling options, and then get after it!!
WOD -
It looks simple enough, but trust me, it will be challenging! Choose wisely!
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 5 x CHIN-UPS (palms facing you)
Compare to similar WOD (with different penalties): 22 JUNE 2012
NOTE: If not familiar 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.
Friday, 25 JANUARY 2013
Announcements: We will meet in the 3rd floor weight room. Please try to arrive on time so we can claim some space.
Equipment required: Lifting platform with barbell and weight.
Warm-up and instruction: When you arrive, start individual warm-up with the barbell. Matt will demo the deadlift and Adam will discuss points of performance. Everyone will get a chance to practice and receive coaching prior to starting.
WOD:
Deadlift
9 - 9 - 7 - 7 - 5 - 5 - 3 - 3
NOTE: There is no time component to this WOD, so work with a partner or two and focus on proper form.
NOTE2: This is a bit higher volume than normal for deadlifts, so work on building the capacity for heavier, higher rep deadlifts. This will help you succeed on high volume deadlift WODs like Diane.
NOTE3: Don't run out of time - manage your time appropriately, this one is longer than most strength WODs!!
Post loads to comments.
Thursday, 24 JANUARY 2013
Announcements: We will meet in the '62 room and likely move to the Hayes for the WOD depending on how crowded it is.
Equipment required: Wristwatch and MOTIVATION!
Warm-up and instruction: Start your individual warm-up when you arrive and then we will discuss the WOD/demo each movement. Everyone will get a chance to practice each movement before we start.
WOD:
AMRAP 17
60 sec. Plank hold (either elbows on the ground or hands - as long as your midline is tight, it doesn't matter)
50 x Jumping jacks (every time your hands touch overhead and return to your hips, that is one rep)
40 x Sit-ups (feet unanchored, otherwise APFT standard)
30 x Air squats (hips below parallel for full range of motion)
20 x Push-ups, hand release (advanced), regular (intermediate), knees (scaled)
10 x Handstand kick-ups (go from standing or kneeling and kick up into a wall-supported handstand position - once your heels and butt touch the wall, lower your legs back to the floor to the standing or kneeling position and repeat)
A helpful way to remember the sequence is the acronym - PJ-SA-PH (PJ was Shot in Afghanistan and got a Purple Heart).
Post number of rounds complete to comments.
Wednesday, 23 JANUARY 2013
Announcements: We will meet in the 3rd floor weight room. Please try to arrive on time so we can claim some space. Today is a partner WOD, so pair up with a person of near equal size and strength!!
Equipment required: Lifting platform with barbell and weight.
Warm-up and instruction: When you arrive, start individual warm-up with the barbell. Matt will take half the group and discuss the power clean and Adam will take the other half and discuss the front squat. If things are super crowded and we are spaced out, then we will likely demo and coach both movements for the same groups.
WOD:
AMRAP 25
Person A - Run 1.5 gym loops, 30 x pull-ups (in the '62 room), and then run .5 a gym loop back to the 3rd floor weight room. (2 gym loops total, with a break)
Person B - 30 x front squats (115/75 lbs.) - bar starts from the ground
**switch roles when both complete - partner that is done first, rests until partner is done
Person A - Run 1.5 gym loops, 30 x knees to elbows (in the '62 room), and then run .5 a gym loop back
Person B - 30 x power cleans (115/75 lbs.)
**switch roles when both complete - rest until partner completes, then switch
NOTE: SCALE AS NEEDED!! This one is going to be TOUGH!!!
In summary - each round each person will run 4 x gym loops, 30 x pull-ups, 30 x front squats, 30 x knees to elbows, and 30 x power cleans.
Post partner's name and number of rounds complete to comments.
Equipment required: Lifting platform with barbell and weight.
Warm-up and instruction: When you arrive, start individual warm-up with the barbell. Matt will take half the group and discuss the power clean and Adam will take the other half and discuss the front squat. If things are super crowded and we are spaced out, then we will likely demo and coach both movements for the same groups.
WOD:
AMRAP 25
Person A - Run 1.5 gym loops, 30 x pull-ups (in the '62 room), and then run .5 a gym loop back to the 3rd floor weight room. (2 gym loops total, with a break)
Person B - 30 x front squats (115/75 lbs.) - bar starts from the ground
**switch roles when both complete - partner that is done first, rests until partner is done
Person A - Run 1.5 gym loops, 30 x knees to elbows (in the '62 room), and then run .5 a gym loop back
Person B - 30 x power cleans (115/75 lbs.)
**switch roles when both complete - rest until partner completes, then switch
NOTE: SCALE AS NEEDED!! This one is going to be TOUGH!!!
In summary - each round each person will run 4 x gym loops, 30 x pull-ups, 30 x front squats, 30 x knees to elbows, and 30 x power cleans.
Post partner's name and number of rounds complete to comments.
Tuesday, 22 JANUARY 2013
Announcements: Welcome back from the long weekend! I hope everyone had a nice day off yesterday!! Today we will be doing a partner WOD, so find someone of near equal size and strength and get after it! We will do both Part 1 and 2 of the WOD in the 62 room if there is enough room. If it is tight on space, we will do Part 2 in Hayes Gym.
Equipment required: 1 x medicine ball per person.
Warm-up and instruction: Matt will demo the wall ball shot and Adam will discuss points of performance. Everyone will have an opportunity to practice as they warm-up. WOD starts NLT 0545 so we have time to finish!!
WOD
Part 1:
Partner Karen
150 x wall ball shots (20/14 lbs. to 10' target)
NOTE: each person will do 15 x wall ball shots and then rest as their partner does 15 WBS. Continue to alternate until 150 are complete.
NOTE2: Scale/modify as needed - if your partner needs to rotate out before 15, that is fine, but if capable, stick to 15 each.
Rest 2 minutes and then:
Part 2: Partner pull-ups
Advanced: 100 x pull-ups for time
Intermediate: 80 x pull-ups for time
Beginner: 60 x pull-ups for time
NOTE: Each person will do 10 x pull-ups and then rest as their partner does 10. Continue to alternate until 100 are complete.
Post partner's name and times for each WOD to comments.
Equipment required: 1 x medicine ball per person.
Warm-up and instruction: Matt will demo the wall ball shot and Adam will discuss points of performance. Everyone will have an opportunity to practice as they warm-up. WOD starts NLT 0545 so we have time to finish!!
WOD
Part 1:
Partner Karen
150 x wall ball shots (20/14 lbs. to 10' target)
NOTE: each person will do 15 x wall ball shots and then rest as their partner does 15 WBS. Continue to alternate until 150 are complete.
NOTE2: Scale/modify as needed - if your partner needs to rotate out before 15, that is fine, but if capable, stick to 15 each.
Rest 2 minutes and then:
Part 2: Partner pull-ups
Advanced: 100 x pull-ups for time
Intermediate: 80 x pull-ups for time
Beginner: 60 x pull-ups for time
NOTE: Each person will do 10 x pull-ups and then rest as their partner does 10. Continue to alternate until 100 are complete.
Post partner's name and times for each WOD to comments.
Monday, 21 JANUARY 2013
Today we observe the life and work of Dr. Martin Luther King Jr. If you aren't familiar with who he was or what he did, then you can check out: MLK Jr. info
As with all federal holidays, try to take a moment and reflect on the meaning and sacrifice needed to give us this day off. MLK Jr. did an incredible amount of good in only 39 years of life - talk about high intensity!!!
I hope all the Cows had a great time at 500th Night...hard to believe that you are almost 75% done!!!
Today's WOD -
Run 5 km for time
Compare to: 19 OCT 2012
NOTE: Our normal route is from the light pole in front of the Comm's House to Lee Gate and back, but if you are elsewhere or want to explore a new route, then do it. Important part is simply getting out and breaking a sweat!!!
Post time to comments.and if you have any sweet 500th Night pictures send them to blackandgoldcrossfit@gmail.com and I will post them for the group.
As with all federal holidays, try to take a moment and reflect on the meaning and sacrifice needed to give us this day off. MLK Jr. did an incredible amount of good in only 39 years of life - talk about high intensity!!!
I hope all the Cows had a great time at 500th Night...hard to believe that you are almost 75% done!!!
Today's WOD -
Run 5 km for time
Compare to: 19 OCT 2012
NOTE: Our normal route is from the light pole in front of the Comm's House to Lee Gate and back, but if you are elsewhere or want to explore a new route, then do it. Important part is simply getting out and breaking a sweat!!!
Post time to comments.and if you have any sweet 500th Night pictures send them to blackandgoldcrossfit@gmail.com and I will post them for the group.
Friday, 18 JANUARY 2013
Announcements: Today we will meet in the '62 Room to warm-up and brief the WOD.
Equipment required: Hang 4 sets of rings at the proper height for ring dips.
Warm-up and instruction: Matt will take half the group through ring dips (and scaling options) and Adam will take half the group through handstand holds (and scaling options). After everyone has had a chance to practice we will switch.
WOD:
Today's WOD is a bit different, so read carefully so we can minimize confusion. It is a bit of a skill work day and a gymnastics day. The intent is to build the capacity to support your own body weight in various positions. Although there is not a time component for this WOD, you should minimize time between exercises and rounds.
| Five rounds NOT for time of - NOTE DIFFERENT LEVELS FOR DIFFERENT ABILITY: |
| Beginners (B) - Do the hold positions for 30 seconds, and no requirement to do follow-on max reps - work on building the capacity Intermediate (I) - Hold positions for 15 seconds, then do max reps Advanced (A) - Hold positions for 30 seconds, then do max reps 30/15 second handstand hold (A, I), then |
| Max rep strict HSPU without coming off wall from handstand hold (A & I ONLY) |
| 30/15 second static deadhang pullup position hold (down position) (A, I), then |
| Max rep deadhang pullups without coming off bar from hold (A & I ONLY) |
| 30/15 second hold at ring dip lockout (A, I) |
| Max rep ring dips without coming off rings from lockout hold |
Compare to: 10 FEB 2012
Post hold time and number of max reps per event to comments.
Thursday, 17 JANUARY 2013
Announcements: Today we will meet in the '62 Room.
Equipment required: Kettlebell, weighted bar, and jump rope!!
Warm-up and instruction: We will split the group in half and Matt will lead the group through kettlebell swings while Adam discusses double-unders. After about 5 minutes we will rotate. WOD starts NLT 0550.
WOD:
AMRAP 15
20 x kettlebell swings (53/35 lbs.)
20 x weighted sit-ups (53/35 lbs.)
40 x double-unders (3:1 single-under or 1:1 tuck jump sub)
Cash-out: 100 sit-ups for time (APFT standard)
Post number of rounds complete and time for cash-out to comments.
AMRAP 15
20 x kettlebell swings (53/35 lbs.)
20 x weighted sit-ups (53/35 lbs.)
40 x double-unders (3:1 single-under or 1:1 tuck jump sub)
Cash-out: 100 sit-ups for time (APFT standard)
Post number of rounds complete and time for cash-out to comments.
Wednesday, 16 JANUARY 2013
Announcements: Today we will meet in the '62 Room.
Equipment required: Dumbbells of appropriate weight.
Warm-up and instruction: Matt will take us through dumbbell shin to overhead (basically a hang power clean and press with dumbbells) and Adam will take everyone on a trip to the Stairway to Heaven and back.
WOD:
5 rounds for time
12 x dumbbell shins to overhead [AKA - hang power clean and press] (35 lbs/20 lbs each, or whatever is available.)
12 x pull-ups
Run Stairway to Heaven
NOTE: Scale (up or down) as needed for dumbbells.
Post time to comments.
5 rounds for time
12 x dumbbell shins to overhead [AKA - hang power clean and press] (35 lbs/20 lbs each, or whatever is available.)
12 x pull-ups
Run Stairway to Heaven
NOTE: Scale (up or down) as needed for dumbbells.
Post time to comments.
Tuesday, 15 JANUARY 2013
Announcements: Today we will meet in the '62 Room to warm-up and then move up to either the 2nd or 4th Floor basketball courts to do the WOD.
Equipment required: Wrist watch & motivation!!
Warm-up and instruction: Everyone will warm-up individually and we will move up to the basketball courts and demo the movements of the WOD. Everyone will get a chance to practice each exercise.
WOD:
We will be using the four corners of the basketball gym. You will sprint approximately 25 meters to the 1st corner and do squats, sprint the length of the gym to the 2nd corner and do push-ups, sprint to the 3rd corner and do lunges, and then you sprint back to the start point to finish out the round.
AMRAP 25
Sprint 25 meters
24 x air squats (full range of motion = hips below parallel!)
Sprint 100 meters
24 x push-ups (scale = knee push-ups)
Sprint 25 meters
24 x walking lunge steps (each time your knee touches = 1 rep)
Sprint 100 meters to the start point
Rest 30 seconds
Post number of rounds complete to comments.
We will be using the four corners of the basketball gym. You will sprint approximately 25 meters to the 1st corner and do squats, sprint the length of the gym to the 2nd corner and do push-ups, sprint to the 3rd corner and do lunges, and then you sprint back to the start point to finish out the round.
AMRAP 25
Sprint 25 meters
24 x air squats (full range of motion = hips below parallel!)
Sprint 100 meters
24 x push-ups (scale = knee push-ups)
Sprint 25 meters
24 x walking lunge steps (each time your knee touches = 1 rep)
Sprint 100 meters to the start point
Rest 30 seconds
Post number of rounds complete to comments.
Monday, 14 JANUARY 2013
Announcements: Today we will meet in the 3rd floor weight room. Please try to arrive as early as possible to claim some space!! Priority goes towards claiming some lifting platforms. Today you will work with a partner or two, so find a person or two of near equal ability.
Equipment required: **Please bring a towel!!!** - Barbell at lifting platform and bench with appropriate weight.
Warm-up and instruction: When you arrive, begin your individual warm-up at the lifting platform to help claim our space. We will then demo the squat clean (Matt) and talk through points of performance (Adam). Everyone will get a chance to practice and warm-up.
WOD:
5-5-5-5-5
Squat cleans (full range of motion = hips below parallel!)
Bench press
NOTE: There is no time component to this WOD, rest as needed between sets and focus on proper form. Try to increase the load with each set.
NOTE2: You can either do all the sets of cleans first, do bench first, or alternate between the two. Your ability to do this will likely be determined by how crowded it is.
NOTE3: Use a spotter for the bench press and maintain 5 points of contact while doing the bench (2 feet + butt + shoulder blades + head).
Post loads to comments.
5-5-5-5-5
Squat cleans (full range of motion = hips below parallel!)
Bench press
NOTE: There is no time component to this WOD, rest as needed between sets and focus on proper form. Try to increase the load with each set.
NOTE2: You can either do all the sets of cleans first, do bench first, or alternate between the two. Your ability to do this will likely be determined by how crowded it is.
NOTE3: Use a spotter for the bench press and maintain 5 points of contact while doing the bench (2 feet + butt + shoulder blades + head).
Post loads to comments.
Friday, 11 JANUARY 2012
Announcements: Today we will meet in the '62 Room to warm-up and then move up to Hayes Gym for the WOD. We will position groups of folks at each of the 4 corners to reduce crowding, if needed.
Equipment required: Wrist watch & motivation!!
Warm-up and instruction: Everyone will warm-up individually and we will move up to the track where everyone can jog a few laps to loosen up your legs.
WOD:
4 rounds for time
Run 6 laps on the Hayes Track (approximately 800 meters)
Rest 2 minutes
NOTE: Time stops after you run the last set of 6 laps (i.e. don't factor in the last 2 minutes of rest into your time).
Post time to comments.
Thursday, 10 JANUARY 2013
Announcements - We will meet in the 62 Room. As always --- DRINK WATER and make sure you are well hydrated before ALL WODs!! Water is your fuel, so be sure to fill your tank with enough!!
Equipment required - Dumbbells of appropriate weight.
Warm-up and instruction - Adam will discuss the burpee dumbbell deadlift and Matt will discuss Turkish get-ups. Everyone will get a chance to practice each one.
WOD
5 rounds, untimed
Strict pull-ups, max reps before dropping off the bar
7 x Turkish get-ups for load
NOTE: There is no time component for the WOD. Focus on max reps for the pull-ups and try to progress to heavier loads with the Turkish get-ups. Rest as needed between each exercise, but leave enough time for the cash-out!!!
Cash out
30 x burpee dumbbell deadlifts (60/40 lbs. dumbbells) for time
Check out this video for an explanation of the burpee dumbbell deadlifts - ensure you lock in your lumbar curve and lift with your legs!! Scale weights as needed!!
Post number of reps per round, loads for Turkish get-ups, and time for cash-out to comments.
Equipment required - Dumbbells of appropriate weight.
Warm-up and instruction - Adam will discuss the burpee dumbbell deadlift and Matt will discuss Turkish get-ups. Everyone will get a chance to practice each one.
WOD
5 rounds, untimed
Strict pull-ups, max reps before dropping off the bar
7 x Turkish get-ups for load
NOTE: There is no time component for the WOD. Focus on max reps for the pull-ups and try to progress to heavier loads with the Turkish get-ups. Rest as needed between each exercise, but leave enough time for the cash-out!!!
Cash out
30 x burpee dumbbell deadlifts (60/40 lbs. dumbbells) for time
Check out this video for an explanation of the burpee dumbbell deadlifts - ensure you lock in your lumbar curve and lift with your legs!! Scale weights as needed!!
Post number of reps per round, loads for Turkish get-ups, and time for cash-out to comments.
Wednesday, 9 JANUARY 2013
Announcements - We will meet in the 3rd floor weight room. Please try to hurry upstairs and help claim some space!!! Today is a PARTNER WOD...so find someone of near equal size and ability to pair up with.
Equipment required - Jump rope & TOWEL! We've got to make it a habit to bring our towels to every WOD...but especially when using the weight room!!
Warm-up and instruction - Adam will discuss the various methods for ground to overhead and Matt will demo. Everyone will get a chance to warm-up before adding weight.
WOD
AMRAP 8 - one person works and the other person rests/cheers!!
5 x ground to overhead (95/65 lbs.)
10 x hand release push-ups
rest 2 minutes and then move out to the hallway for the cash-out (individual effort)
Cash out -
200 x double-unders for time (sub 3:1 single unders)
Post partner's name with number of rounds complete and time for cash out to comments.
Tuesday, 8 JANUARY 2013
Announcements - We will meet in the '62 room...drink water!!
Equipment required - Medicine ball per person of appropriate weight and a towel.
Warm-up and instruction - we will split the group in half - Adam will take half on a gym loop and Matt will demo wall ball shots and then give everyone a chance to practice, then switch groups.
WOD - we will start at 0550.
21-15-9 reps of:
Wall ball shots (20/14 lbs.)
Weighted sit-ups (20/14 lbs.)
Run 2 x gym loops (approx. 800 meters)
NOTE: You will do 21 x wall ball shots (WBS), 21 x weighted sit-ups, and then run 2 gym loops. When you return, you then do 15 x WBS, 15 x sit-ups, and then run 2 gym loops. Finish off with 9, 9, and 2 gym loops.
Post time to comments.
Monday, 7 JANUARY 2013
Announcements - We will meet in the '62 room. Depending on how crowded things are, we might head up to Hayes Gym for the WOD.
We only had TWO submissions for our photo contest...so it wasn't really a 'contest' but I still wanted to share the two photos I received. A big CONGRATULATIONS to Caleb Cline for getting engaged over the break! The handstand kiss after the engagement is a true sign of Caleb's love for his fiancee (and of CrossFit!!)
Sean also sent a picture in...looking tough and representing B&G over the break!
Equipment required - Motivation!!
Warm-up and instruction - we will split the group in half and spend a few minutes to work on each skill and then switch places. Matt will discuss knees to elbows and give everyone a chance to practice. Adam will discuss handstand holds and give everyone a chance to practice. After 5 minutes we will switch places.
WOD - we will start at 0550.
AMRAP 15
30 second handstand hold (count to yourself; stop counting if you come off the wall)
12 x knees to elbows
24 x walking lunges (each step = 1 rep)
36 x mountain climbers (each time your knee touches your arm = 1 rep)
Post number of rounds complete to comments.
We only had TWO submissions for our photo contest...so it wasn't really a 'contest' but I still wanted to share the two photos I received. A big CONGRATULATIONS to Caleb Cline for getting engaged over the break! The handstand kiss after the engagement is a true sign of Caleb's love for his fiancee (and of CrossFit!!)
Sean also sent a picture in...looking tough and representing B&G over the break!
Equipment required - Motivation!!
Warm-up and instruction - we will split the group in half and spend a few minutes to work on each skill and then switch places. Matt will discuss knees to elbows and give everyone a chance to practice. Adam will discuss handstand holds and give everyone a chance to practice. After 5 minutes we will switch places.
WOD - we will start at 0550.
AMRAP 15
30 second handstand hold (count to yourself; stop counting if you come off the wall)
12 x knees to elbows
24 x walking lunges (each step = 1 rep)
36 x mountain climbers (each time your knee touches your arm = 1 rep)
Post number of rounds complete to comments.
Friday, 4 JANUARY 2013
Announcements - today we will meet in the 3rd Floor weight room at 0530. Please try to arrive as early as possible so we can secure some space!! Hopefully the cadets don't have early formation...if so, please let me know!!
Warm-up and instruction: Matt will take us through the Push Press and everyone will get a chance to practice.
Equipment needed: Barbell with appropriate load.
WOD:
10-10-7-7-5-5
Push Press
Cash out - max reps of bench press (load = 75% of your body weight...round UP to the nearest 10 lbs.)
NOTE: There is no time component to this WOD. Focus on proper technique. For cash-out, you will complete max reps until either the spotter helps you or you put the bar back in the rack.
NOTE 2: Use the racks for the push press.
Post loads and number of reps for the cash-out to comments.
Warm-up and instruction: Matt will take us through the Push Press and everyone will get a chance to practice.
Equipment needed: Barbell with appropriate load.
WOD:
10-10-7-7-5-5
Push Press
Cash out - max reps of bench press (load = 75% of your body weight...round UP to the nearest 10 lbs.)
NOTE: There is no time component to this WOD. Focus on proper technique. For cash-out, you will complete max reps until either the spotter helps you or you put the bar back in the rack.
NOTE 2: Use the racks for the push press.
Post loads and number of reps for the cash-out to comments.
Thursday, 3 JANUARY 2013
Announcements:
Welcome back! We will meet in the '62 room at 0530! I hope all the cadets can make it, if not, find time during the day to make it up!!
Equipment needed - bring your JUMP ROPE and grab a kettlebell or dumb bell on the way in.
Warm-up and instruction: We will start off with some instruction and practice of kipping pull-ups (Matt) and goblet squats (Adam) and then give everyone a chance to practice.
WOD
Crazy 8s
AMRAP 8
8 x pull-ups
8 x burpees
8 x goblet squats (53/35)
rest 2 minutes, then
Cashout -
AMRAP 4 - Double-unders!!!
Post number of rounds complete and number of Double-unders for cash-out to comments.
Welcome back! We will meet in the '62 room at 0530! I hope all the cadets can make it, if not, find time during the day to make it up!!
Equipment needed - bring your JUMP ROPE and grab a kettlebell or dumb bell on the way in.
Warm-up and instruction: We will start off with some instruction and practice of kipping pull-ups (Matt) and goblet squats (Adam) and then give everyone a chance to practice.
WOD
Crazy 8s
AMRAP 8
8 x pull-ups
8 x burpees
8 x goblet squats (53/35)
rest 2 minutes, then
Cashout -
AMRAP 4 - Double-unders!!!
Post number of rounds complete and number of Double-unders for cash-out to comments.
Wednesday, 2 JANUARY 2013
HAPPY NEW YEAR!!!
I apologize for not posting ANYTHING new from Christmas until today. No excuses and I will do push-ups as punishment! I trust everyone had a GREAT break and I hope everyone's New Year's Resolution involves getting after it with the morning crew!!!
Since many people are traveling today, here is a simple 'anywhere, any place' WOD to knock off some of the rust that may have accumulated over the break!! The morning crew will crank up THURSDAY, 3 JANUARY at 0530!! (assuming formation doesn't preclude cadet attendance!!).
WOD:
5 rounds for time
25 x push-ups
25 x air squats
25 x sit-ups
Post time to comments!!
I apologize for not posting ANYTHING new from Christmas until today. No excuses and I will do push-ups as punishment! I trust everyone had a GREAT break and I hope everyone's New Year's Resolution involves getting after it with the morning crew!!!
Since many people are traveling today, here is a simple 'anywhere, any place' WOD to knock off some of the rust that may have accumulated over the break!! The morning crew will crank up THURSDAY, 3 JANUARY at 0530!! (assuming formation doesn't preclude cadet attendance!!).
WOD:
5 rounds for time
25 x push-ups
25 x air squats
25 x sit-ups
Post time to comments!!
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