Announcements - We will meet in the '62 room at 0530. We will see you then!
Equipment required - if you are game for the cash-out, then bring a towel, swim-suit, and change of clothes; for the WOD, grab a kettlebell on the way in.
Warm-up and instruction - Start with your individual warm-up, make sure you warm-up your shoulders and back...they will get quite a work-out today! Matt will take the group through kettlebell swings and I will discuss handstand push-ups. I will take everyone on the run portion of the WOD.
WOD -
AMRAP 10
Run 200 meters (down the hall long hall, touch the wall, and back)
21 x kettlebell swings (53/35)
7 x handstand push-ups (scale = 2:1 hand-release push-ups or 1:1 elevated pike push-ups)
Cash-out: Partner swim max distance in 10 minutes. One person swims down and back (50m; 1 lap) and then tags out with partner. No diving authorized - both stay in the water the whole time. Use whatever stroke you'd like and go!
Post number of rounds complete, partner's name, and number of laps complete to comments
Tuesday, 30 APRIL 2013
Announcements - We will meet at the River Courts, by the Crew House at 0530.
Back by popular demand....we are heading to the River Courts to torture ourselves with a black metal staircase known as the "Stairway to Hell!" Bring your friends, bring your roommate, bring a stranger...but come and join us and get ready to have some serious 'fun.' The weather is going to be nice (cooler, but dry), so come on down!!!
Let's meet at the River Courts at 0530, partner up, warm-up and then get after it.
AMRAP 20 - PARTNER WOD
Person #1 Run Stairway to Hell (STH)
Person #2 Max reps of knees to elbows & dips in the time that Person #1 runs STH
Switch roles for a total of 20 minutes.
Scoring - 50 points for every completed STH (for partial, you get 25 points if you make it to the top) and 1 point for each KTE or dip completed.
NOTE: Your team will keep a running total for the KTEs and dips, so be sure to let your partner know the rep count before you switch out!!
Compare to: 26 APR 2012
Post partner's name and total points to comments.
Back by popular demand....we are heading to the River Courts to torture ourselves with a black metal staircase known as the "Stairway to Hell!" Bring your friends, bring your roommate, bring a stranger...but come and join us and get ready to have some serious 'fun.' The weather is going to be nice (cooler, but dry), so come on down!!!
Let's meet at the River Courts at 0530, partner up, warm-up and then get after it.
AMRAP 20 - PARTNER WOD
Person #1 Run Stairway to Hell (STH)
Person #2 Max reps of knees to elbows & dips in the time that Person #1 runs STH
Switch roles for a total of 20 minutes.
Scoring - 50 points for every completed STH (for partial, you get 25 points if you make it to the top) and 1 point for each KTE or dip completed.
NOTE: Your team will keep a running total for the KTEs and dips, so be sure to let your partner know the rep count before you switch out!!
Compare to: 26 APR 2012
Post partner's name and total points to comments.
Monday, 29 APRIL 2013
Announcements - Reminder - Murph this upcoming Friday and WOD for Warriors on the 10th! Please RSVP for WOD for Warriors on the Facebook page so we know how many to expect. Chow will be provided!
This morning we will meet in the 3rd floor weight room. Please arrive as early as possible so we can claim enough space.
Equipment required - squat rack and barbell
Warm-up and instruction - start with a light load and work up to your starting weight; Matt and I will walk around and ensure everyone is tracking on the points of performance and proper form.
WOD -
Grab a partner or two and get after it! No time component, so focus on form and rest as needed as between sets.
5-4-3-2-1 reps of the following:
Front squat
Back squat
NOTE: Alternate between front and back squats and rest as needed. This means you will do 5 front squats, let your partner(s) do front squats, then do 5 back squats, then do 4 reps of each, etc. until complete.
Compare to: 10 SEPT 2012
This morning we will meet in the 3rd floor weight room. Please arrive as early as possible so we can claim enough space.
Equipment required - squat rack and barbell
Warm-up and instruction - start with a light load and work up to your starting weight; Matt and I will walk around and ensure everyone is tracking on the points of performance and proper form.
WOD -
Grab a partner or two and get after it! No time component, so focus on form and rest as needed as between sets.
5-4-3-2-1 reps of the following:
Front squat
Back squat
NOTE: Alternate between front and back squats and rest as needed. This means you will do 5 front squats, let your partner(s) do front squats, then do 5 back squats, then do 4 reps of each, etc. until complete.
Compare to: 10 SEPT 2012
Friday, 26 APRIL 2013
Announcements - we will meet in the '62 room
Equipment required - reflective belt, jump rope, and towel
Warm-up and instruction - we will start with 5 minutes of practice on double-unders
WOD -
Run, Rope, & Ride! A blast from the past!!
100 x double-unders (sub is 1:1 tuck jumps or 3:1 single-unders)
Run 1 mile (Arvin to Koscuiko's Monument and back)
Ride 5km (3.2 miles) - pick a bike you like, set it at the resistance you desire, and pedal!
Run 1 mile
100 x double-unders
Compare to: 16 DEC 2011
Post time to comments.
Equipment required - reflective belt, jump rope, and towel
Warm-up and instruction - we will start with 5 minutes of practice on double-unders
WOD -
Run, Rope, & Ride! A blast from the past!!
100 x double-unders (sub is 1:1 tuck jumps or 3:1 single-unders)
Run 1 mile (Arvin to Koscuiko's Monument and back)
Ride 5km (3.2 miles) - pick a bike you like, set it at the resistance you desire, and pedal!
Run 1 mile
100 x double-unders
Compare to: 16 DEC 2011
Post time to comments.
Thursday, 25 APRIL 2013
Announcements - we will meet in the 3rd floor weight room, please arrive as early as possible to claim some space.
Equipment required - barbell with lifting platform
Warm-up and instruction - start with a lighter load and work up to your starting weight. Matt and I will circulate around and provide coaching tips, etc.
WOD -
Two part WOD, make sure you leave time for both parts!
Part 1:
Deadlift
5-5-3-3
then, move to Hayes Gym for Part 2.
Advanced: 15 x wall climbs for time
Intermediate: 10 x wall climbs
Beginner: 5 x handstand holds for max time
Post loads for deadlifts and time for Part 2 to comments.
Equipment required - barbell with lifting platform
Warm-up and instruction - start with a lighter load and work up to your starting weight. Matt and I will circulate around and provide coaching tips, etc.
WOD -
Two part WOD, make sure you leave time for both parts!
Part 1:
Deadlift
5-5-3-3
then, move to Hayes Gym for Part 2.
Advanced: 15 x wall climbs for time
Intermediate: 10 x wall climbs
Beginner: 5 x handstand holds for max time
Post loads for deadlifts and time for Part 2 to comments.
Wednesday, 24 APRIL 2013
Announcements - we will meet in the 3rd floor weight room; please arrive as early as possible so we can claim enough space!
Equipment required - towel, lifting platform, and a motivated partner!
Warm-up and instruction - Matt and I will rotate among groups to ensure everyone is tracking on the points of performance for both the ground to overhead and front squat. When you arrive, start warming up your hamstrings and shoulders...this one will be a smoker!
WOD -
Partner WOD
AMRAP 17
Person A - Run 200 meters
Person B - 5 x ground to overhead (95/65) and 5 x front squat (95/65)
switch roles upon return and once both complete, that's 1 round
NOTE: whichever partner finishes first gets to rest until their partner is complete with the prescribed work.
Post partner's name, number of rounds complete, and time for the cash-out to comments.
Equipment required - towel, lifting platform, and a motivated partner!
Warm-up and instruction - Matt and I will rotate among groups to ensure everyone is tracking on the points of performance for both the ground to overhead and front squat. When you arrive, start warming up your hamstrings and shoulders...this one will be a smoker!
WOD -
Partner WOD
AMRAP 17
Person A - Run 200 meters
Person B - 5 x ground to overhead (95/65) and 5 x front squat (95/65)
switch roles upon return and once both complete, that's 1 round
NOTE: whichever partner finishes first gets to rest until their partner is complete with the prescribed work.
Post partner's name, number of rounds complete, and time for the cash-out to comments.
Tuesday, 23 APRIL 2013
Announcements - Matt and I will be out this morning for our APFT, so you all well be on your own for the morning. Also, we will be meeting in the 3rd floor weight room, so please hurry up to claim some space!
Equipment required - Towel & bench w/ appropriately loaded barbell.
Warm-up and instruction - personal warm-up!
WOD -
It's a partner WOD, so find someone of near equal strength and get after it! You can split up reps however you'd like (as a team you complete 40 reps of bench, 80 sit-ups, etc.; not each person!), but only one person can work at a time, while the other one rests/cheers. For the running portion, both partners run at the same time, but you can't start doing any exercise until your partner finishes the run.
For time:
40 x bench press (load = 75% of body weight)
Run 600 meters (1.5 gym loops; start at 3rd floor weight room, run 1 complete loop and then finish in '62 Room)
80 x weighted sit-ups (20/12 lbs. medicine ball)
Run 600 meters (1.5 gym loops; finish by 3rd floor weight room)
40 x burpees (in the hallway, outside of the weight room)
NOTE: Be sure to re-rack your weights and return the medicine balls to the rack after you complete the WOD. Do not leave weights out for others to pick up...that is a NOGO!
Post partner's name and time to comments.
Equipment required - Towel & bench w/ appropriately loaded barbell.
Warm-up and instruction - personal warm-up!
WOD -
It's a partner WOD, so find someone of near equal strength and get after it! You can split up reps however you'd like (as a team you complete 40 reps of bench, 80 sit-ups, etc.; not each person!), but only one person can work at a time, while the other one rests/cheers. For the running portion, both partners run at the same time, but you can't start doing any exercise until your partner finishes the run.
For time:
40 x bench press (load = 75% of body weight)
Run 600 meters (1.5 gym loops; start at 3rd floor weight room, run 1 complete loop and then finish in '62 Room)
80 x weighted sit-ups (20/12 lbs. medicine ball)
Run 600 meters (1.5 gym loops; finish by 3rd floor weight room)
40 x burpees (in the hallway, outside of the weight room)
NOTE: Be sure to re-rack your weights and return the medicine balls to the rack after you complete the WOD. Do not leave weights out for others to pick up...that is a NOGO!
Post partner's name and time to comments.
Monday, 22 APRIL 2013
Announcements - we will meet in the '62 Room.
Equipment required - rings for dips
Warm-up and instruction - we will divide the group in half and give everyone a chance to practice each of the movements.
WOD -
This is a bit like 'beat the clock' in that each round you add a rep. The difference is this WOD is limited to 15 minutes and it has multiple exercises.
Start with 1 rep of each of the following exercises. After you complete 1 rep of each, then move on to 2 reps of each, and continue to add one rep after each round is complete until you cannot complete an unbroken set of the exercise. At that point drop that exercise and continue with the rest. The goal is to complete as many reps per exercise as possible within the time prescribed.
Exercises - can be done any order, but the reps for each exercise must be done unbroken!
Handstand push-ups (scale = pike push-ups)
Chest to bar pull-ups (scale = regular or jumping pull-ups - be mindful of your volume- doing 100 jumping pull-ups is not the goal!)
Knees to elbows (scale = hanging leg raises)
Ring dips (scale = straight bar dips or hand release push-ups)
Chin-up (kipping is authorized)
Example: You do 1 x HSPU, 1 x C2B pull-ups, 1 x KTEs, 1 x ring dip, and 1 x chin-up for Round 1. You then do 2 x HSPUs, 2 x C2B pull-ups, etc for Round 2. Then on Round 4 you are only able to do 3 x HSPU, then do 4 reps of each remaining exercise. On Round 5 you do 5 x C2B pull-ups, 5 x KTEs, and only do 4 x Ring Dips and 5 x chin-ups. Next round would be 6 x C2B pull-ups, 6 x KTEs, and 6 x chin-ups....you get the point!
Post number of rounds complete per exercise before dropping it. Example results could be: 3 x HSPU, 8 x C2B, 9 x KTE, 4 x Ring Dips, & 12 chin-ups - this means you were only doing sets of chin-ups when time expired.
Equipment required - rings for dips
Warm-up and instruction - we will divide the group in half and give everyone a chance to practice each of the movements.
WOD -
This is a bit like 'beat the clock' in that each round you add a rep. The difference is this WOD is limited to 15 minutes and it has multiple exercises.
Start with 1 rep of each of the following exercises. After you complete 1 rep of each, then move on to 2 reps of each, and continue to add one rep after each round is complete until you cannot complete an unbroken set of the exercise. At that point drop that exercise and continue with the rest. The goal is to complete as many reps per exercise as possible within the time prescribed.
Exercises - can be done any order, but the reps for each exercise must be done unbroken!
Handstand push-ups (scale = pike push-ups)
Chest to bar pull-ups (scale = regular or jumping pull-ups - be mindful of your volume- doing 100 jumping pull-ups is not the goal!)
Knees to elbows (scale = hanging leg raises)
Ring dips (scale = straight bar dips or hand release push-ups)
Chin-up (kipping is authorized)
Example: You do 1 x HSPU, 1 x C2B pull-ups, 1 x KTEs, 1 x ring dip, and 1 x chin-up for Round 1. You then do 2 x HSPUs, 2 x C2B pull-ups, etc for Round 2. Then on Round 4 you are only able to do 3 x HSPU, then do 4 reps of each remaining exercise. On Round 5 you do 5 x C2B pull-ups, 5 x KTEs, and only do 4 x Ring Dips and 5 x chin-ups. Next round would be 6 x C2B pull-ups, 6 x KTEs, and 6 x chin-ups....you get the point!
Post number of rounds complete per exercise before dropping it. Example results could be: 3 x HSPU, 8 x C2B, 9 x KTE, 4 x Ring Dips, & 12 chin-ups - this means you were only doing sets of chin-ups when time expired.
Friday, 19 APRIL 2013
Reminder - Save the date - 10 May - 21 Gun Salute - WOD for Warriors Memorial Day Edition
Announcements - this morning we will meet in the 3rd floor weight room. Please try to arrive as early as possible so we can claim enough space.
Equipment required - lifting platform, barbell, and appropriate weight
Warm-up and instruction - Matt and I will circulate among groups to provide coaching tips on both the clean and snatch. Warm-up with a light load and work towards your starting weight.
WOD - partner or triple up to save space
You have 2 choices for this WOD. Take your pick and go for it!
Option #1 (recommended for intermediate folks) - Clean Complex (courtesy of CF215)
7-7-5-5 reps of the following sequence:
Power clean, hang power clean, front squat, and shoulder to overhead - that's 1 rep, repeat this sequence 7 or 5 times. You must do all the reps unbroken for it to count. If you put the barbell down and release your grip, then that set doesn't count as prescribed.
Option #2 - (recommended for advanced folks) - Snatch Complex
5-5-3-3 reps of the following sequence:
Power snatch, hang power snatch, and overhead squat. Once again it has to be unbroken or it doesn't count.
NOTE1: Barbell starts from the floor at the beginning of each sequence.
NOTE2: Rest as needed between sets.
Thursday, 18 APRIL 2013
Announcements - a few events are coming up to close-out the semester and year. Please mark your calendars now and plan to be there!!
#1 - "Murph" is coming up after we figure out how the 0710 morning formation works. We will likely do it at the River Courts and it will take most folks between 35 - 60 minutes to do. If we start by 0535, then we should be okay for most folks!
#2 - 10 May (Friday, after Lesson 40) - WOD for Warriors - "21 Guns Salute" - time and location TBD. It is a tough partner WOD...so pick your partner now and get ready to get after it! This will be our last B&G WOD of the year and we will say goodbye to all our Firsties!!
For today, we will meet in the '62 room and then move up to either the 2nd or 4th floor basketball courts and get after it.
Equipment required - a motivated 3 person team! Bring some friends!!!!
Warm-up and instruction - we will start off with some crab walks, bear crawls, and standing broad jumps (untimed) to warm-up your arms, legs, and core.
WOD -
AMRAP 9
Person A - run 50 meters, 15 x push-ups, run 50 meters back to start, 15 x push-ups and then Person B goes. Once B returns and completes push-ups, then C goes. After C returns, that is 1 round complete.
Cash-out chipper in Hayes Gym: As a 3 person team: 50 x strict pull-ups; 150 x push-ups, 200 x sit-ups, 250 x air squats. Team can't move on to the next exercise until one is complete. Only 1 person can work at a time in your group while the other 2 rest!
Post team members' names, number of rounds complete, and time for cash-out chipper to comments.
#1 - "Murph" is coming up after we figure out how the 0710 morning formation works. We will likely do it at the River Courts and it will take most folks between 35 - 60 minutes to do. If we start by 0535, then we should be okay for most folks!
#2 - 10 May (Friday, after Lesson 40) - WOD for Warriors - "21 Guns Salute" - time and location TBD. It is a tough partner WOD...so pick your partner now and get ready to get after it! This will be our last B&G WOD of the year and we will say goodbye to all our Firsties!!
For today, we will meet in the '62 room and then move up to either the 2nd or 4th floor basketball courts and get after it.
Equipment required - a motivated 3 person team! Bring some friends!!!!
Warm-up and instruction - we will start off with some crab walks, bear crawls, and standing broad jumps (untimed) to warm-up your arms, legs, and core.
WOD -
AMRAP 9
Person A - run 50 meters, 15 x push-ups, run 50 meters back to start, 15 x push-ups and then Person B goes. Once B returns and completes push-ups, then C goes. After C returns, that is 1 round complete.
Cash-out chipper in Hayes Gym: As a 3 person team: 50 x strict pull-ups; 150 x push-ups, 200 x sit-ups, 250 x air squats. Team can't move on to the next exercise until one is complete. Only 1 person can work at a time in your group while the other 2 rest!
Post team members' names, number of rounds complete, and time for cash-out chipper to comments.
Wednesday, 17 APRIL 2013
Announcements - we will meet in the '62 room, warm-up, and then get after it!
Equipment required - Bring your jump rope, also grab medicine balls and kettlebells of appropriate weight when you arrive.
Warm-up and instruction - we will start with 5 minutes dedicated to working on double-unders! Then we will review the points of performance for wall balls shots and kettlebell swings and give everyone a chance to practice.
WOD -
The team did an AWESOME WOD that CF215 calls the "Soul of a Lion" - it is an intense smoker! In order to fit our equipment available, I modified it slightly to a West Point edition. Assistance given to the author verbal discussion with Micah of CF215! (thanks for the idea CF215) Sorry in advance to Erin, Caleb, and RK for a blast from the past!!
AMRAP 15
100 x double-unders (3:1 sub for single unders)
15 x burpees
30 x wall ball shots (20/14)
30 x kettlebell swings (53/35)
15 x burpees
100 x double-unders
Post number of rounds and partial rounds complete to comments.
Equipment required - Bring your jump rope, also grab medicine balls and kettlebells of appropriate weight when you arrive.
Warm-up and instruction - we will start with 5 minutes dedicated to working on double-unders! Then we will review the points of performance for wall balls shots and kettlebell swings and give everyone a chance to practice.
WOD -
The team did an AWESOME WOD that CF215 calls the "Soul of a Lion" - it is an intense smoker! In order to fit our equipment available, I modified it slightly to a West Point edition. Assistance given to the author verbal discussion with Micah of CF215! (thanks for the idea CF215) Sorry in advance to Erin, Caleb, and RK for a blast from the past!!
AMRAP 15
100 x double-unders (3:1 sub for single unders)
15 x burpees
30 x wall ball shots (20/14)
30 x kettlebell swings (53/35)
15 x burpees
100 x double-unders
Post number of rounds and partial rounds complete to comments.
Tuesday, 16 APRIL 2013
Announcements - we will meet in the '62 room, warm-up, and get after it!
Equipment required - grab our share of medicine balls and dumbbells of appropriate weight
Warm-up and instruction - I will demo each of the movements and give everyone a chance to practice each movement.
WOD -
5 rounds for time
5 x handstand push-ups (scale = pike push-ups)
7 x weighted pull-ups (20/12 med ball between knees; scale = unweighted pull-ups)
9 x dumbbell deadlifts (you pick the weight, make it challenging, but not impossible)
21 x sit-ups (APFT standard)
Post time and weight used to comments.
Equipment required - grab our share of medicine balls and dumbbells of appropriate weight
Warm-up and instruction - I will demo each of the movements and give everyone a chance to practice each movement.
WOD -
5 rounds for time
5 x handstand push-ups (scale = pike push-ups)
7 x weighted pull-ups (20/12 med ball between knees; scale = unweighted pull-ups)
9 x dumbbell deadlifts (you pick the weight, make it challenging, but not impossible)
21 x sit-ups (APFT standard)
Post time and weight used to comments.
Monday, 15 APRIL 2013
Announcements - I'm incredibly proud of our B&G team that competed against Navy on Saturday in Philadelphia at CrossFit 215. We barely lost to Navy, but beat an all-star team from CF215 in a series of 4 WODs. Erin, Caleb M., RK, Louie, Chandler, Zach, Caleb C., Kevin, Alex, and Mike all did a GREAT job and represented West Point well!!! Check out the Black and Gold CrossFit Facebook Page for all the photos! Tag yourselves and your friends!!
Today we will meet in the '62 Room, warm-up briefly, and then head out in front of the Comm's House.
Equipment required - reflective belt and wrist watch to time yourself
Warm-up and instruction - individual warm-up
WOD:
Run 5km for time.
Compare to: 19 OCT 2012
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.
Today we will meet in the '62 Room, warm-up briefly, and then head out in front of the Comm's House.
Equipment required - reflective belt and wrist watch to time yourself
Warm-up and instruction - individual warm-up
WOD:
Run 5km for time.
Compare to: 19 OCT 2012
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.
Friday, 12 APRIL 2013
Announcements - we will meet in the '62 room and then go to Hayes if needed.
Equipment required - motivation
Warm-up and instruction - personal warm-up to get chest and shoulders warmed up
WOD -
2 choices today -
#1 - Goat Day for either Gymnastics or Weight Lifting - you pick the event(s) and get after it.
#2 - WOD: Push-ups plus tax and then goat day
Level 1 (Beast): 200 push-ups + tax for time
Level 2 (Lion Heart): 150 push-ups + tax for time
Level 3 (Super Trooper): 100 push-ups + tax for time
Level 4 (Warrior): 75 push-ups + tax for time
TAX: Every time you break form and rest, then you will knock out 15 sit-ups (APFT standard; feet anchored and hands laced behind your head). "Rest" is defined as having your knees resting on the ground or if you remove your hands from the ground - APFT push-up standards apply!! Make sure you get the full range of motion on your push-ups and don't cheat yourself!!
NOTE: You can choose any rep scheme or strategy that you'd like! Small sets? Large sets? It's up to you!!
Compare to: 17 DEC 2012
NOTE2: One of my goats is swimming, so I may go swimming after the WOD. I was thinking max distance in 10 minutes if anyone is interested. If so, bring your swimsuit, towel, etc. If not, pick another goat and get after it!
Post level selected, strategy employed, and overall time to comments.
Equipment required - motivation
Warm-up and instruction - personal warm-up to get chest and shoulders warmed up
WOD -
2 choices today -
#1 - Goat Day for either Gymnastics or Weight Lifting - you pick the event(s) and get after it.
#2 - WOD: Push-ups plus tax and then goat day
Level 1 (Beast): 200 push-ups + tax for time
Level 2 (Lion Heart): 150 push-ups + tax for time
Level 3 (Super Trooper): 100 push-ups + tax for time
Level 4 (Warrior): 75 push-ups + tax for time
TAX: Every time you break form and rest, then you will knock out 15 sit-ups (APFT standard; feet anchored and hands laced behind your head). "Rest" is defined as having your knees resting on the ground or if you remove your hands from the ground - APFT push-up standards apply!! Make sure you get the full range of motion on your push-ups and don't cheat yourself!!
NOTE: You can choose any rep scheme or strategy that you'd like! Small sets? Large sets? It's up to you!!
Compare to: 17 DEC 2012
NOTE2: One of my goats is swimming, so I may go swimming after the WOD. I was thinking max distance in 10 minutes if anyone is interested. If so, bring your swimsuit, towel, etc. If not, pick another goat and get after it!
Post level selected, strategy employed, and overall time to comments.
Thursday, 11 APRIL 2013
Announcements - we will meet in the 3rd floor weight room, please arrive as early as possible to claim our space. It is a two part WOD, so ensure you leave enough time for both parts!
Equipment required - wrist watch, lifting platform, barbell, and reflective belt
Warm-up and instruction - Matt and I will walk around to ensure everyone is tracking on the points of performance for the power clean. For the warm-up, start light and work your way up to the WOD weight.
WOD -
For time:
30 x power cleans (135/95)
Run 1 mile (route = Lincoln Hall Loop)
NOTE: Constantly running clock - start your watch when you begin the power cleans and stop it when you hit the light pole in front of Arvin after the run.
NOTE2: Scale as needed to maintain intensity. The power cleans should be challenging, but shouldn't take you more than 7-10 minutes to do.
Post time to comments.
Equipment required - wrist watch, lifting platform, barbell, and reflective belt
Warm-up and instruction - Matt and I will walk around to ensure everyone is tracking on the points of performance for the power clean. For the warm-up, start light and work your way up to the WOD weight.
WOD -
For time:
30 x power cleans (135/95)
Run 1 mile (route = Lincoln Hall Loop)
NOTE: Constantly running clock - start your watch when you begin the power cleans and stop it when you hit the light pole in front of Arvin after the run.
NOTE2: Scale as needed to maintain intensity. The power cleans should be challenging, but shouldn't take you more than 7-10 minutes to do.
Post time to comments.
Wednesday, 10 APRIL 2013
Announcements - we will meet in the 3rd floor weight room, please arrive as soon as possible to claim space. Grab a partner of near equal ability!
Equipment required - barbell and lifting platform
Warm-up and instruction - Matt will discuss points of performance of the overhead squat and give everyone a chance to practice. Adam will take the other half of the group on the run portion.
WOD -
AMRAP 16
15 x overhead squats (75/45) [Person A]
Run Stairway to Heaven to 4th Floor
25 x push-ups
Run back to weight room [Person B]
then switch roles and once both complete, that is 1 round
NOTE: Whichever partner gets done first gets to rest until the other is complete.
Post partner's name and number of rounds complete to comments.
Equipment required - barbell and lifting platform
Warm-up and instruction - Matt will discuss points of performance of the overhead squat and give everyone a chance to practice. Adam will take the other half of the group on the run portion.
WOD -
AMRAP 16
15 x overhead squats (75/45) [Person A]
Run Stairway to Heaven to 4th Floor
25 x push-ups
Run back to weight room [Person B]
then switch roles and once both complete, that is 1 round
NOTE: Whichever partner gets done first gets to rest until the other is complete.
Post partner's name and number of rounds complete to comments.
Tuesday, 9 APRIL 2013
Announcements - today we will initially meet in the '62 room and then move up to Hayes Gym for the WOD.
Equipment required - jump rope...bring it! paper and pen - critical to keeping track of your score!
Warm-up and instruction - Matt and I will demo each movement and give everyone a chance to practice each as part of their warm-up.
WOD - it will take 20 minutes...so we need to kick off on time so everyone gets done in time
4 x 45 second rounds w/ 15 seconds for max reps of the following:
Box jumps (20 inches)
Wall climbs (scale = pike push-ups)
Pull-ups (kipping authorized)
Double-unders (3:1 single-under sub)
Sit-ups (APFT standard)
NOTE: We will do a round robin format - the order doesn't matter, just keep a consistent rotation.
NOTE2: 45 seconds of work and then 15 seconds to rest/write down score/rotate to the next exercise.
NOTE3: Keep a tally of reps completed per exercise per round.
Post total reps per exercise and overall total to comments.
Equipment required - jump rope...bring it! paper and pen - critical to keeping track of your score!
Warm-up and instruction - Matt and I will demo each movement and give everyone a chance to practice each as part of their warm-up.
WOD - it will take 20 minutes...so we need to kick off on time so everyone gets done in time
4 x 45 second rounds w/ 15 seconds for max reps of the following:
Box jumps (20 inches)
Wall climbs (scale = pike push-ups)
Pull-ups (kipping authorized)
Double-unders (3:1 single-under sub)
Sit-ups (APFT standard)
NOTE: We will do a round robin format - the order doesn't matter, just keep a consistent rotation.
NOTE2: 45 seconds of work and then 15 seconds to rest/write down score/rotate to the next exercise.
NOTE3: Keep a tally of reps completed per exercise per round.
Post total reps per exercise and overall total to comments.
Monday, 8 APRIL 2013
Announcements - we will meet in the 3rd floor weight room. Please arrive as early as possible so we can claim some space!
Equipment required - Priority is securing: 1 x lifting platform, 1 x squat rack, and 1 x rack for the shoulder presses.
Warm-up and instruction - start your individual warm-up immediately upon arrival. Start warming up for each movement with a lighter load and then work up to your WOD weight. Matt and I will demo each of the movements to ensure everyone is tracking on the standards.
WOD - today is a classic benchmark to check your progress or establish a baseline for future progress checks.
CrossFit Total PLUS:
1 rep max of:
Back squat
Shoulder press
Deadlift
Bench Press*
Please check out the CrossFit Journal article on the rules of the CF Total. It is one that you will want to save for future use.CrossFit Total Article
NOTE: CF Total only includes Back Squat, shoulder press, and deadlift, but for the Plus version, we will also add bench press.
NOTE2: As stated in the CF Total Article above, you will warm-up and work your way to a 1 rep max for each lift.
NOTE3: USE A SPOTTER!!! You should never attempt a 1 rep max on bench press without using a spotter or a 1 rep max on back squat without being in the squat cage with safety bars in place!!
NOTE4: Order does not matter - we will spread out and start at different movements so we can maximize efficiency.
Compare to: 16 JAN 2012
Post total load and loads for each of the movements.
Equipment required - Priority is securing: 1 x lifting platform, 1 x squat rack, and 1 x rack for the shoulder presses.
Warm-up and instruction - start your individual warm-up immediately upon arrival. Start warming up for each movement with a lighter load and then work up to your WOD weight. Matt and I will demo each of the movements to ensure everyone is tracking on the standards.
WOD - today is a classic benchmark to check your progress or establish a baseline for future progress checks.
CrossFit Total PLUS:
1 rep max of:
Back squat
Shoulder press
Deadlift
Bench Press*
Please check out the CrossFit Journal article on the rules of the CF Total. It is one that you will want to save for future use.CrossFit Total Article
NOTE: CF Total only includes Back Squat, shoulder press, and deadlift, but for the Plus version, we will also add bench press.
NOTE2: As stated in the CF Total Article above, you will warm-up and work your way to a 1 rep max for each lift.
NOTE3: USE A SPOTTER!!! You should never attempt a 1 rep max on bench press without using a spotter or a 1 rep max on back squat without being in the squat cage with safety bars in place!!
NOTE4: Order does not matter - we will spread out and start at different movements so we can maximize efficiency.
Compare to: 16 JAN 2012
Post total load and loads for each of the movements.
Friday, 5 APRIL 2013
Announcements - we are meeting at the Shea Stadium track at 0540!! Make sure you help spread the word to all B&G folks!! It is a 3 person team WOD, so bring a friend or 5!!!
Equipment needed - reflection belt to get you down to the track and motivation when you arrive!
Warm-up and instruction - stretch your legs and really focus on your hamstrings, calves, and feet
WOD:
Buy-in time trial - you have 5 chances to record your best 100 yard dash time on the football field. After each sprint, your rest is walking back to where you started. Once you arrive, run again for time. Record your fastest time out of the 5 times.
WOD - Team of 3
AMRAP 15 - one person runs and the other two rest.
Run 400 meters (Person A)
Rest (Person B & C)
After Person A runs, then A & C rest until B returns. Then it is C's turn, once complete, that is ONE round complete.
Cash-out - head back to the football field and now you have 3 x chances to run your fastest 100 yard dash. Same rules as before, record your fastest effort of 3 and compare it to the buy-in.
Post fastest buy-in time, team member names & rounds complete, and fastest cash-out time.
Equipment needed - reflection belt to get you down to the track and motivation when you arrive!
Warm-up and instruction - stretch your legs and really focus on your hamstrings, calves, and feet
WOD:
Buy-in time trial - you have 5 chances to record your best 100 yard dash time on the football field. After each sprint, your rest is walking back to where you started. Once you arrive, run again for time. Record your fastest time out of the 5 times.
WOD - Team of 3
AMRAP 15 - one person runs and the other two rest.
Run 400 meters (Person A)
Rest (Person B & C)
After Person A runs, then A & C rest until B returns. Then it is C's turn, once complete, that is ONE round complete.
Cash-out - head back to the football field and now you have 3 x chances to run your fastest 100 yard dash. Same rules as before, record your fastest effort of 3 and compare it to the buy-in.
Post fastest buy-in time, team member names & rounds complete, and fastest cash-out time.
Thursday, 4 APRIL 2013
Announcements - we will meet in the '62 Room - upon arrival warm-up and help set-up rings
Equipment required - weighted black bars, medicine balls, and rings
Warm-up and instruction - Matt will take half the group through overhead squat fundamentals and Adam will discuss weighted ring dips. Everyone will get a chance to practice each of the movements.
WOD:
AMRAP 17
12 x overhead squats (black weighted bar)
9 x walking lunges
6 x strict pull-ups
3 x weighted ring dips (20/12 med ball)
Post number of rounds complete to comments.
Equipment required - weighted black bars, medicine balls, and rings
Warm-up and instruction - Matt will take half the group through overhead squat fundamentals and Adam will discuss weighted ring dips. Everyone will get a chance to practice each of the movements.
WOD:
AMRAP 17
12 x overhead squats (black weighted bar)
9 x walking lunges
6 x strict pull-ups
3 x weighted ring dips (20/12 med ball)
Post number of rounds complete to comments.
Wednesday, 3 APRIL 2013
Announcements - we will meet in the '62 room. Drink water...this one is a TOUGH one!
Equipment required - kettlebell or dumbbell of appropriate size - please grab one on your way in
Warm-up and instruction - Matt will take half the group through kettlebell swings and Adam will take the other half on a run of the Stairway to Heaven. We will switch and give everyone a catch to practice all the movements while warming up.
WOD:
5 rounds for time
10 x knees to elbows (scale = hanging leg raises)
15 x hand release push-ups (scale = regular or knee push-ups)
20 x kettlebell swings (53/35) (scale = Russian swings - level to eyes)
Run Stairway to Heaven
Compare to: 14 NOV 2012
Post time to comments.
Equipment required - kettlebell or dumbbell of appropriate size - please grab one on your way in
Warm-up and instruction - Matt will take half the group through kettlebell swings and Adam will take the other half on a run of the Stairway to Heaven. We will switch and give everyone a catch to practice all the movements while warming up.
WOD:
5 rounds for time
10 x knees to elbows (scale = hanging leg raises)
15 x hand release push-ups (scale = regular or knee push-ups)
20 x kettlebell swings (53/35) (scale = Russian swings - level to eyes)
Run Stairway to Heaven
Compare to: 14 NOV 2012
Post time to comments.
Tuesday, 2 APRIL 2013
Announcement - today we will meet in the 3rd floor weight room, please try to arrive as early as possible so we can claim enough space. Also, it's a partner WOD, so pair up with someone of near equal ability.
Equipment required - barbell. lifting platform, towel, and reflective belt
Warm-up and instruction - Matt and I will walk around to each group to ensure everyone is tracking on the points of performance for the thruster (think front squat fundamentals + push press fundamentals).
WOD -
2 part WOD, make sure you leave time for Part II!
AMRAP 7
Person A: 5 x thrusters (115/75)
Person B: Run 200 meters
switch roles upon return - once both complete each role, that is one round.
rest a few minutes and then
Run 1 mile for time
NOTE: Route = Lincoln Hall Loop - start and finish at the start pole in front of Arvin. Run around Trophy Point, past Lincoln Hall, and at the awning of West Point Club, cross the street, to Diagonal Walk and back to Arvin.
Equipment required - barbell. lifting platform, towel, and reflective belt
Warm-up and instruction - Matt and I will walk around to each group to ensure everyone is tracking on the points of performance for the thruster (think front squat fundamentals + push press fundamentals).
WOD -
2 part WOD, make sure you leave time for Part II!
AMRAP 7
Person A: 5 x thrusters (115/75)
Person B: Run 200 meters
switch roles upon return - once both complete each role, that is one round.
rest a few minutes and then
Run 1 mile for time
NOTE: Route = Lincoln Hall Loop - start and finish at the start pole in front of Arvin. Run around Trophy Point, past Lincoln Hall, and at the awning of West Point Club, cross the street, to Diagonal Walk and back to Arvin.
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