Announcements - today we will meet in the '62 Room to warm-up; grab some rings and help set them up when you arrive. The intent is to do a very fast WOD and then have time available to work on your goats (things that you struggle with - muscle-ups, handstand push-ups, ring dips, etc.)
Equipment required - rings set to about 6 inches off the ground
Warm-up and instruction - rather self-explanatory this morning for the WOD, so do an individual warm-up
WOD:
4 rounds for time:
15 x ring push-ups (scale = hand release push-ups)
30 x sit-ups (APFT standard)
then:
now that you are warmed up, spend 10-15 minutes working on one or more of your gymnastic goats! This is not a time to simply leave early, skip out, etc. - this should be a time when you focus on improving a weakness.
Post time for WOD and goat activities to comments.
Friday, 29 MARCH 2013
Announcements - today we will meet in the 3rd floor weight room. Please try to arrive as early as possible so we can claim enough space. Priority goes to the racks for the front squats and then we will go for the benches. If we are short on space, half the group will start with the bench and the other half on the squats.
Equipment required - squat rack, bench, barbell, and towel
Warm-up and instruction - upon arrival start warming up with a light load and work towards your starting weight. Matt and I will walk around to ensure everyone is tracking on the proper form and movement standards.
WOD -
5-5-5
front squat
then
7-7-7
bench press
NOTE: There is no time component to this WOD, take your time and focus on proper form.
Cash-out - Jared only - 10 x biceps curls for load
Post loads to comments
Equipment required - squat rack, bench, barbell, and towel
Warm-up and instruction - upon arrival start warming up with a light load and work towards your starting weight. Matt and I will walk around to ensure everyone is tracking on the proper form and movement standards.
WOD -
5-5-5
front squat
then
7-7-7
bench press
NOTE: There is no time component to this WOD, take your time and focus on proper form.
Cash-out - Jared only - 10 x biceps curls for load
Post loads to comments
Thursday, 28 MARCH 2013
Announcements - today we will meet in the '62 room to warm-up and discuss the WOD. Then we will move to Hayes Gym to get after it!
Equipment required - jump rope and an able-bodied partner!!
Warm-up and instruction - I will let a rock-star cadet demonstrate a few of the different rope climbing techniques and give everyone a chance to practice the rope climb.
WOD -
Partner WOD
5 rounds for time/max double-unders
Person A: Climb rope and run 1.5 laps on Hayes Track
Person B: Max reps of double-unders while Person A is gone
then switch roles and once both partners complete both events, that is ONE round.
NOTE: Partners keep a running total of double-unders complete.
Cash-out: AMRAP 1 - bar muscle-ups (scale = 3:1 hand-release push-ups & chest to bar pull-ups)
Check out this tutorial video - they make it look so easy!!!!
Post time, total number of double-unders and bar muscle-ups complete to comments.
Wednesday, 27 MARCH 2013
Announcements - today we will meet in the 3rd floor weight room. Please try to arrive as early as possible so we can secure space. Work with a partner or two to conserve space.
Equipment required - barbell, lifting platform, towel, and motivation!
Warm-up and instruction - Matt and I will walk around and ensure each group is tracking on the points of performance for the deadlift. When you arrive, begin warming up with lighter loads and start working towards your starting weight.
WOD -
Two part WOD...so ensure you leave enough time for Part II!!
7-7-7
Deadlift for load
then
AMRAP 6
IOCT (-) - start with low crawl, tires, jump over pommel horse, then go through hanging tire, balance beam, over the wall, cross the monkey bars, and back to the starting line.
Post loads for deadlift and number of rounds complete to comments.
Tuesday, 26 MARCH 2013
Announcements - well there is a chance that there will be a considerable amount of snow...let's hope not! If it happens to be CODE RED, then make up the WOD later. We will meet in the '62 Room.
Equipment required - dumbbell or kettlebell of appropriate weight
Warm-up and instruction - Matt will take the group through kettlebell clean and press and Adam will demo the other movements. Everyone will get a chance to practice each movement.
WOD -
4 rounds for time
12 x kettlebell clean and press (53/35: alternate arms, so 6 reps per arm each round)
24 x push-ups with alternating shoulder touches (scale = standard push-ups)
36 x sit-ups (APFT standard except with feet unanchored)
NOTE: For push-ups with alternating shoulder touches do a standard push-up and when your arms are fully extended, lift one hand and touch your shoulder, that is one rep. With each rep, alternate the hand with which you touch your shoulder.
NOTE2: Scale weight as needed to maintain intensity.
Post time to comments.
Monday, 25 MARCH 2013
Announcements - today we will meet in the '62 room, warm-up briefly, and then step off so everyone has enough time for the WOD!
Equipment required - reflective belt and jump rope!
Warm-up and instruction - everyone will go through their individual warm-ups and we will give everyone a chance to work on double-unders for a bit.
WOD -
AMRAP 17
Run 2 miles
Max reps of double-unders in remaining time (3:1 single-under subs)
NOTE1: Route is 2 x Lincoln Hall loops. Run from front of Arvin, around Trophy Point, past Kozscioko's Monument, by Lincoln Hall, and once you go under the awning of the West Point Club, cross the street, to Diagonal Walk, go to the left of Mac Statute, and back to the front of Arvin. That is approximately 1 mile.
NOTE2: Time yourself for the run.
Post time for 2 mile run and total double-unders to comments.
Equipment required - reflective belt and jump rope!
Warm-up and instruction - everyone will go through their individual warm-ups and we will give everyone a chance to work on double-unders for a bit.
WOD -
AMRAP 17
Run 2 miles
Max reps of double-unders in remaining time (3:1 single-under subs)
NOTE1: Route is 2 x Lincoln Hall loops. Run from front of Arvin, around Trophy Point, past Kozscioko's Monument, by Lincoln Hall, and once you go under the awning of the West Point Club, cross the street, to Diagonal Walk, go to the left of Mac Statute, and back to the front of Arvin. That is approximately 1 mile.
NOTE2: Time yourself for the run.
Post time for 2 mile run and total double-unders to comments.
Friday, 22 MARCH 2013
Announcements - we will initially meet in the '62 room and then move up to Hayes Gym. Today's WOD is a Hero WOD that is a bit different...so get ready to try something new!
Equipment required - towel and motivation!!
Warm-up and instruction - we will give everyone a chance to practice each of the movements. If we have any mil movements studs or studettes that would like to provide some pointers on the rolls, by all means, speak up!
WOD -
"ADRIAN"
7 rounds for time
3 x forward rolls
5 x wall climbs
7 x toes to bar (scale = knees to elbows or hanging knee raises)
9 x box jumps (24") - note - we may have to improvise with the box jumps and use stacked mats...so be flexible as always!!
Check out the demo video: Adrian from the CrossFit main site
NOTE: Make sure you monitor your time so that you are not late to formation. Hero WODs often take MUCH longer than expected! Scale exercises (# reps or modify exercise) or reduce number of rounds in order to ensure you make it to formation on time.
Post time and any scaling to comments.
Equipment required - towel and motivation!!
Warm-up and instruction - we will give everyone a chance to practice each of the movements. If we have any mil movements studs or studettes that would like to provide some pointers on the rolls, by all means, speak up!
WOD -
"ADRIAN"
7 rounds for time
3 x forward rolls
5 x wall climbs
7 x toes to bar (scale = knees to elbows or hanging knee raises)
9 x box jumps (24") - note - we may have to improvise with the box jumps and use stacked mats...so be flexible as always!!
Check out the demo video: Adrian from the CrossFit main site
NOTE: Make sure you monitor your time so that you are not late to formation. Hero WODs often take MUCH longer than expected! Scale exercises (# reps or modify exercise) or reduce number of rounds in order to ensure you make it to formation on time.
Post time and any scaling to comments.
Thursday, 21 MARCH 2013
Announcements - we will meet in the '62 room initially, everyone will quickly do an individual warm-up and then we will move to Hayes Track and try to get started NLT 0540 so everyone has time for the cash-out.
Equipment required - towel
Warm-up and instruction - individual warm-up, no instruction required!
Partner WOD -
Run max distance in 15 minutes.
Run 1 lap on the Hayes Track.
Rest while partner runs 1 lap.
Repeat.
Cash-out - 30 x bench press for time (load = body weight)
NOTE: Use a spotter and ensure you have full range of motion - bar lightly touches your chest each time. Also, keep 5 points of contact at all times - both feet on the ground, butt, shoulder blades, and your head need to stay in contact.
Post number of laps complete and time for cash-out to comments.
Equipment required - towel
Warm-up and instruction - individual warm-up, no instruction required!
Partner WOD -
Run max distance in 15 minutes.
Run 1 lap on the Hayes Track.
Rest while partner runs 1 lap.
Repeat.
Cash-out - 30 x bench press for time (load = body weight)
NOTE: Use a spotter and ensure you have full range of motion - bar lightly touches your chest each time. Also, keep 5 points of contact at all times - both feet on the ground, butt, shoulder blades, and your head need to stay in contact.
Post number of laps complete and time for cash-out to comments.
Wednesday, 20 MARCH 2013
Announcements - we will meet in the '62 room
Equipment required - grab a kettlebell and medicine ball on your way in
Warm-up and instruction - Matt will provide points of performance for kettlebell swings, Adam will discuss wall ball shots and knees to elbows, and then everyone will get a chance to practice each movement.
WOD -
For time:
Run 2 x gym loops (800 meters)
30 x kettlebell swings (53/35)
30 x wall ball shots (20/14) @ 10' target [NOTE: due to lack of equipment available, we had to substitute the wall balls with thrusters (#25 plate) - full squat with press overhead]
30 x knees to elbows
Run 2 x gym loops (800 meters)
NOTE: You can break up KBS, wall balls, and KTEs as needed and there is no requirement to complete one exercise before moving to the others. Partition the reps as needed to maintain intensity.
Post time to comments.
Equipment required - grab a kettlebell and medicine ball on your way in
Warm-up and instruction - Matt will provide points of performance for kettlebell swings, Adam will discuss wall ball shots and knees to elbows, and then everyone will get a chance to practice each movement.
WOD -
For time:
Run 2 x gym loops (800 meters)
30 x kettlebell swings (53/35)
30 x wall ball shots (20/14) @ 10' target [NOTE: due to lack of equipment available, we had to substitute the wall balls with thrusters (#25 plate) - full squat with press overhead]
30 x knees to elbows
Run 2 x gym loops (800 meters)
NOTE: You can break up KBS, wall balls, and KTEs as needed and there is no requirement to complete one exercise before moving to the others. Partition the reps as needed to maintain intensity.
Post time to comments.
Tuesday, 19 MARCH 2013
Announcements - today we will meet in the '62 room and then may move to Hayes Gym for the WOD if space is tight.
Equipment required - JUMP ROPE!
Warm-up and instruction - we will demo each of the movements and give everyone a chance to each
WOD:
AMRAP 15
5 x strict pull-ups
25 x sit-ups (APFT standard)
25 x push-ups (APFT standard)
50 x double-unders (advanced) or 25 x double-unders (intermediate) - 3:1 single-under substitution
Post number of rounds complete to comments.
Equipment required - JUMP ROPE!
Warm-up and instruction - we will demo each of the movements and give everyone a chance to each
WOD:
AMRAP 15
5 x strict pull-ups
25 x sit-ups (APFT standard)
25 x push-ups (APFT standard)
50 x double-unders (advanced) or 25 x double-unders (intermediate) - 3:1 single-under substitution
Post number of rounds complete to comments.
Monday, 18 MARCH 2013
Announcements - welcome back from Spring Break! I look forward to seeing everyone back in the gym tan, rested, and ready!! We will meet in the 3rd floor weight room, so please arrive as early as possible to claim space.
Equipment required - lifting platform and barbell with appropriate weight
Warm-up and instruction - after the long break, ensure you spend some time really loosening up your hamstrings, lower back, and shoulders. Start light and slowly work up to heavier loads.
WOD -
5-5-5 reps of:
Power cleans
then
3-3-3 reps of:
Squat cleans
Cash-out: Run 2 x gym loops (800 meters) for time
Post loads and time for the cash-out to comments.
Equipment required - lifting platform and barbell with appropriate weight
Warm-up and instruction - after the long break, ensure you spend some time really loosening up your hamstrings, lower back, and shoulders. Start light and slowly work up to heavier loads.
WOD -
5-5-5 reps of:
Power cleans
then
3-3-3 reps of:
Squat cleans
Cash-out: Run 2 x gym loops (800 meters) for time
Post loads and time for the cash-out to comments.
Spring Break - 11 - 15 MARCH 2013
Happy Spring Break to everyone!
I hope everyone has a chance to relax and recharge their batteries!
The plan for the week is for you to find a way to stay active!
Post your activities to comments! Also, send pictures to blackandgoldcrossfit@gmail.com
I will see you all after Spring Break - bright and early!!
I hope everyone has a chance to relax and recharge their batteries!
The plan for the week is for you to find a way to stay active!
Post your activities to comments! Also, send pictures to blackandgoldcrossfit@gmail.com
I will see you all after Spring Break - bright and early!!
Friday, 8 MARCH 2013
Announcements - today is a modified schedule, which means NO MORNING CREW!! Also, it is probably going to be a Code Red, so gym probably won't open until later in the morning.
Have a fun and safe Spring Break! Bonus points if you take a CrossFit-themed picture and send it in for the blog!!
WOD:
Today you will work on your snatch technique.
Work up to your one rep max for both a power snatch (no need for hips to go below parallel) and squat snatch (full ROM = hips below parallel at the bottom).
Then, do 5-5-5 reps of overheat squat for load.
NOTE: There is no time component to this WOD. Focus on form and proper technique.
Post loads for snatches and overhead squats to comments.
Have a fun and safe Spring Break! Bonus points if you take a CrossFit-themed picture and send it in for the blog!!
WOD:
Today you will work on your snatch technique.
Work up to your one rep max for both a power snatch (no need for hips to go below parallel) and squat snatch (full ROM = hips below parallel at the bottom).
Then, do 5-5-5 reps of overheat squat for load.
NOTE: There is no time component to this WOD. Focus on form and proper technique.
Post loads for snatches and overhead squats to comments.
Thursday, 7 MARCH 2013
Announcements - today we will meet in the 3rd Floor Weight Room. Please arrive as early as possible so we can claim some space! If there is a CODE RED because of the weather, then do SOMETHING in your room or make it up later in the day. Check here for weather status.
Also, don't forget to warm-up prior to the WOD and do some cool down/stretching afterwards!!
Equipment required - barbell, lifting platform, and motivated partner!
Warm-up and instruction - upon arrival begin your individual warm-up. Ensure your hamstrings and shoulders are ready to rock! Matt and I will walk around to each group to ensure everyone is tracking on the movements. Everyone gets to practice a few reps prior to the start of the WOD.
WOD
5 rounds for time:
Person A:
10 x sumo deadlift high-pull (95/65) check out a great video on sumo deadlift high-pull
15 x push press (95/65)
Person B: Rest until A is done and then switch roles.
Once both partner's complete each movement, that is one round.
Cash-out (individual effort):
Bike max distance in 10 minutes.
Post partner's name, time for the WOD, and distance covered on the cash-out to comments.
Also, don't forget to warm-up prior to the WOD and do some cool down/stretching afterwards!!
Equipment required - barbell, lifting platform, and motivated partner!
Warm-up and instruction - upon arrival begin your individual warm-up. Ensure your hamstrings and shoulders are ready to rock! Matt and I will walk around to each group to ensure everyone is tracking on the movements. Everyone gets to practice a few reps prior to the start of the WOD.
WOD
5 rounds for time:
Person A:
10 x sumo deadlift high-pull (95/65) check out a great video on sumo deadlift high-pull
15 x push press (95/65)
Person B: Rest until A is done and then switch roles.
Once both partner's complete each movement, that is one round.
Cash-out (individual effort):
Bike max distance in 10 minutes.
Post partner's name, time for the WOD, and distance covered on the cash-out to comments.
Wednesday, 6 MARCH 2013
Announcements: We will meet up in the '62 room do a brief warm-up and demo and then step off. It will be dark, so please watch out for black ice, cars, skunks, etc.
Equipment required: Today's WOD requires no equipment other than a reflective belt and some motivation!
Warm-up and instruction: Everyone will knock out a few of each exercise to show they know the standards. Then we will move out NLT 0540 for the WOD!
WOD:
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: 30 AUG 2012
Post time to comments.
Tuesday, 5 MARCH 2013
Announcements - we will meet in the '62 Room, warm-up, and then get after it. Please grab a medicine ball when you arrive...they tend to disappear quickly!
Equipment required - 1 x medicine ball per person
Warm-up and instruction - Matt will take the group through medicine ball clean progressions and then we will brief and demo the exercises. Everyone will get a chance to practice med ball clean progressions and each of the WOD exercises.
WOD:
AMRAP 12 (NOTE: I changed it from 15 to 12, so we have enough time for cash-out)
25 x wall ball shots (20/14 @ 10' target)
50 x weighted sit-ups
Cash-out -
For time:
Advanced: 20 x handstand push-ups (10 facing wall, 10 facing away)
Intermediate: 12 x handstand push-ups (your choice of facing wall or way)
Beginner: 7 x handstand push-ups (your choice of facing wall or way)
NOTE: Scale = pike push-ups
Post number of rounds complete and time for cash-out to comments.
Equipment required - 1 x medicine ball per person
Warm-up and instruction - Matt will take the group through medicine ball clean progressions and then we will brief and demo the exercises. Everyone will get a chance to practice med ball clean progressions and each of the WOD exercises.
WOD:
AMRAP 12 (NOTE: I changed it from 15 to 12, so we have enough time for cash-out)
25 x wall ball shots (20/14 @ 10' target)
50 x weighted sit-ups
Cash-out -
For time:
Advanced: 20 x handstand push-ups (10 facing wall, 10 facing away)
Intermediate: 12 x handstand push-ups (your choice of facing wall or way)
Beginner: 7 x handstand push-ups (your choice of facing wall or way)
NOTE: Scale = pike push-ups
Post number of rounds complete and time for cash-out to comments.
Monday, 4 MARCH 2013
Announcements: This morning we will meet in Thayer Hall, 4th Floor. Please spread the word - THAYER HALL at 0530!!
Equipment required: Motivation and friends!
Warm-up and instruction: pretty simple WOD - put one foot in front of the other, repeat as quickly as possible!
WOD:
Team Running Relays! - Form a team of 3!
AMRAP 25 of the following sequence:
Person A does a 100 meter shuttle run (50 down, 50 back - half way down the hall and back)
B and C rest. When A returns, B goes, A and C rest. After B returns, A and B rest, C goes.
Follow this same methodology for the following distances:
Round 1a: 100 meter shuttle run
Round 1b: 200 meter shuttle run
Round 1c: 1 lap (approx. 237 meters)
Once everyone completes the lap, that is ONE round complete. You then start over at 100 meters for Round 2.
NOTE: If you only have a team of 2 (or going solo), then provide yourself the appropriate amount of rest.
Post names of team members, number of rounds and partial rounds complete to comments.
Equipment required: Motivation and friends!
Warm-up and instruction: pretty simple WOD - put one foot in front of the other, repeat as quickly as possible!
WOD:
Team Running Relays! - Form a team of 3!
AMRAP 25 of the following sequence:
Person A does a 100 meter shuttle run (50 down, 50 back - half way down the hall and back)
B and C rest. When A returns, B goes, A and C rest. After B returns, A and B rest, C goes.
Follow this same methodology for the following distances:
Round 1a: 100 meter shuttle run
Round 1b: 200 meter shuttle run
Round 1c: 1 lap (approx. 237 meters)
Once everyone completes the lap, that is ONE round complete. You then start over at 100 meters for Round 2.
NOTE: If you only have a team of 2 (or going solo), then provide yourself the appropriate amount of rest.
Post names of team members, number of rounds and partial rounds complete to comments.
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