Monday, 1 July 2013

R-Day!!!  Welcome to the Class of 2017!!!

Reminder: There are no scheduled classes due to the various summer detail schedules.  Feel free to email me at blackandgoldcrossfit@gmail.com if you would like help trying to find someone to workout with this summer.

Strength Work: Deadlifts: 5-5-5-3-3-3
**Start out with an empty bar or a very light weight to practice proper form and technique as you warm-up.  Slowly start adding weight, eventually trying to get to your 3RM.  Once you find a weight where a set of 5 is challenging for you, count that as set #1.

WOD: 3 Rounds for Time of:
- 10 Front Squats (135#/95#)
- 20 Burpees
- Row 500m

Recommended Warm-Up:
Start with Mobility Exercises and Dynamic Stretching (karaoke side steps, sideways lunges, butt kickers, high knees, bear crawl, crab walks, etc.)
THEN, do 3 Rounds of:
- 10 Good Mornings (PVC pipe or empty barbell)
- 10 Spiderman Lunges (10 total, 5 per side)
- 10 Inverted Rows (SEE PICTURE BELOW; put barbell on weight rack about waist level; hold onto the barbell and get under it so you are looking up at the barbell; use a box or bench to elevate your feet so that your body can be in a straight line, as close to horizontal to the ground as possible; once in the start position, keep your body tight and in a straight line and pull your chest to the barbell)

Friday, 28 June 2013

Reminder:  There are no scheduled classes due to the various summer schedules.  Feel free to email me at blackandgoldcrossfit@gmail.com if you would like help trying to find someone to workout with.

WOD:
50 Thrusters (65#/45#)
10 Kettlebell Swings (53#/35#) - use dumbbells if necessary
40 Thrusters (65#/45#)
20 Kettlebell Swings (53#/35#) - use dumbbells if necessary
30 Thrusters (65#/45#)
30 Kettlebell Swings (53#/35#) - use dumbbells if necessary
20 Thrusters (65#/45#)
40 Kettlebell Swings (53#/35#) - use dumbbells if necessary
10 Thrusters (65#/45#)
50 Kettlebell Swings (53#/35#) - use dumbbells if necessary

Recommended Warm-Up:
3 Rounds of:
5 Renegade Rows (push-upon DBs, row with DB on left side, row with DB on right side)
7 Knees to Elbows
9 Ring Rows

Thursday, 27 June 2013

Reminder:  There are no scheduled classes due to the various summer detail schedules.  Feel free to email me at blackandgoldcrossfit@gmail.com if you would like help trying to find a workout partner.

***Arvin Gym 62 Room has 5 brand new Concept C2 Rowers!!! 

Warm-Up: Row 500m (90%)
Rest 5 minutes
WOD: Row 1000m for Time (100%)
Rest 5 minutes
Cool-Down: Row 500m (90%)

Roll out and stretch to work on Quad and Hamstring mobility

Wednesday, 26 June 2013

Reminder: There are no scheduled classes due to the various summer detail schedules.  Please feel free to email me at blackandgoldcrossfit@gmail.com if you would like help trying to find someone to workout with.

Strength Work: Squat Cleans: 5-5-3-3-1-1
**start with an empty bar or very light weight to warm-up and focus on proper form/technique.  Slowly start adding weight, eventually trying to get to your 1 RM.  Once you find a weight where a set of 5 is challenging for you, count that as set #1.

WOD:  For Time:
- 20 Jump Squats
- 5 Supermans
- 15 Jump Squats
- 10 Supermans
- 10 Jump Squats
- 15 Supermans
- 5 Jump Squats
- 20 Supermans

Post WOD: Hollow Rocks (10 rounds of 10 seconds on, 10 seconds rest)

Recommended Warm-Up: FM 7-22 Conditioning Drill #1:
***In order to get more in line with the Army's new Physical Readiness Training (PRT) program, we are going to start incorporating the conditioning drills and military movement drills into our workouts.  Make sure you look in the reg and check out the following link to ensure that you are performing the movements exactly correct with the proper cadences. 

http://www.youtube.com/watch?v=znURygmJ3eQ

Conditioning Drill #1 (all exercises conducted in a 4-count cadence unless otherwise specified):
2 Rounds of:
- 5 Power Jump (moderate cadence)
- 5 V-Ups (moderate cadence)
- 5 Mountain Climbers (moderate cadence)
- 5 Leg Tuck and Twist (moderate cadence)
- Single Leg Push-Ups (moderate cadence)

Tuesday, 25 June 2013

Reminder:  There are no scheduled classes due to the various summer detail schedules.  Feel free to email me at blackandgoldcrossfit@gmail.com if you would like help trying to find someone to link up with to workout with.

Hero WOD: "Bradshaw"
10 Rounds for Time of:
- 3 Hand-Stand Push-Ups
- 6 Deadlifts (225#/155#)
- 12 Pull-Ups
- 24 Double Unders



U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.







Recommended Warm-Up:
3 Rounds of:
- 10 Double Unders
- 10 Good Mornings (PVC Pipe or empty bar)
- 5 Inchworm Push-Ups

Monday, 24 June 2013

Reminder:  There are no scheduled classes due to the various summer detail schedules.  Feel free to email me at blackandgoldcrossfit@gmail.com if you would like to trying to find someone to link up with to workout together.

Strength Work: Push Jerk: 5-5-5-3-3-3

WOD: "Theresa"
Run 1 mile with 10 push-ups every 100m

Recommended Warm-Up:
Row 500m

Friday, 21 June 2013

Reminder: There are no scheduled classes due to various summer detail schedules.  Please feel free to email me at blackandgoldcrossfit@gmail.com if you would like to link up with other CrossFitters to workout together.

WOD:  5 Rounds for Time of:
- Run 400m
- 30 Box Jumps (24"/20")
- 30 Wall Ball Squats (20#/14#)

Recommended Warm-Up:
3 Rounds of:
- 3 Pull-Ups
- 6 Glut-Ham Leg Curls with Stability Ball
- 9 Back Extensions (or Superman crunches if you do not have access to equipment for back extensions)
- 12 Crunches on Stability Ball

Thursday, 20 June 2013

Reminder:  There are no scheduled classes due to various summer detail schedules.  Please feel free to email me at blackandgoldcrossfit@gmail.com if you would like to try to link up with some other CrossFitters to workout together.

Strength Work:  Back Squat: 3-3-3-1-1-1
Start with an empty bar or very light weight to warm-up and work on form/technique.  Slowly start adding weight, eventually working up to your 1RM.  Once you get to a weight where a set of 3 is challenging for you, count that as set #1.

WOD:  12-9-6-3:
- Power Cleans (185#/135#)
- Rings Dips

Recommended Warm-Up:
3 Rounds of:
- 5 Toes to Bar
- 7 Overhead Squats with PVC Pipe
- 9 Hand-Release Push-Ups

Wednesday, 19 June 2013

Reminder:  There are no scheduled classes due to the various summer detail schedules.  Feel free to email me at blackandgoldcrossfit@gmail.com if you would like to try to link up with other CrossFitters to workout together.

WOD:  21-15-9
- Burpee Tuck Jumps (at the end of each burpee, do a tuck jump instead of just jumping straight into the air like you would do with a normal burpee - see picture above)
- Pull-Ups
- Sit-Ups

Recommended Warm-Up:
5 Rounds (Relay Style if you have workout partners; if not, rest 30-60 seconds in between each set)
- 10 Push-Ups
- Sprint 50m
- 15 Air Squats
- Sprint back to start line (50m)
**If you have a partner or multiple people in your group, the 2nd person starts their push-ups as soon as the 1st person completes the squats and starts to run back to the start line.

Tuesday, 18 June 2013

Announcement:  Reminder that there are no scheduled classes due to summer detail schedules.  Please feel free to email me at blackandgoldcrossfit@gmail.com if you would like to try to get in touch with other CrossFitters to workout together.

Strength Work: Power Snatch: 5-5-5-3-3-3
Start with an empty bar or very light weight to warm-up and practice form/technique.  Slowly start adding weight to eventually find your max weight for 3 repetitions.  Once you get to a weight where a set of 5 is challenging for you, count that as set #1.

WOD: 3 Rounds for Time of:
- 10 Renegade Rows with Push-Up (35#/20#)
     ***3 count: Push-Up/Row Left Arm with DB/Row Right Arm with DB
     http://www.youtube.com/watch?v=tL4Ygzz20gk
- 15 Kettlebell Swings (53#/35#)
- Run 400m

Recommended Warm-Up:
3 Rounds of:
- 3 repetitions of the Bear Complex Sequence with a PVC pipe or empty bar (very light weight)
         -  1 Power Clean
         - 1 Front Squat
         - 1 Push Press
         - 1 Back Squat
         - 1 Push Press (from the back squat rack position)
- 20 Walking Lunges

Monday, 17 June 2013

Announcement:  Effective immediately, there will NOT be any organized class sessions due to summer detail schedules.  The WODs will continue to be posted so you can do the workouts on your own or in small groups.  If you are new to West Point, WELCOME!!!  Please send me an email at: blackandgoldcrossfit@gmail.com so I can add you to our email distro list and keep you updated on any special events or get-togethers.  We are always looking for more Level 1 certified instructors to help lead workout sessions, so if you are Level 1 certified, please email me.

WOD:  3 Rounds for Time of:
- 20 Overhead Squats (95#/65#)
- 10 Burpee Box Jumps
- 5 Handstand Push-Ups

Recommended Warm-Up:
- Run 800m
- Skill Work: Strict Dips (use rings, if available) and Strict Pull-Ups

Friday, 14 June 2013

Announcement: We will meet in front of Arvin at 0530 for the warm-up.  Stay tuned to the blog for information on class schedule changes starting next week, Monday, 17 June 2013.  If anyone is able to lead the 0530 session, please email me at blackandgoldcrossfit@gmail.com.  Starting next Monday, I will lead a class at 0800 for the majority of the summer due to my work schedule during Beast.  If anyone else is interested in leading a class or if you want to invite others to join you for your workouts at a different time of day, please let me know so I can post all of the possible options on the blog.

Strength Work:  Bench Press: 5-5-3-3-1-1
Start with a light weight (just a bar) to work on form and technique.  Slowly start to add weight and conduct warm-up sets of 5.  Once you get to a weight that is challenging for a set of 5, count this as set #1.  Continue to add weight, as appropriate, until you work up to your 1 RM.  Ensure you have a SPOTTER!

WOD: 5 Rounds for Time of:
- 10 Deadlifts (bodyweight)
- 10 Burpees
- 10 Front Squats (70% of bodyweight)
- 10 Pull-Ups

Recommended Warm-Up:
- Run 800m

Thursday, 13 June 2013

Announcement: We will meet in the 62 Room of Arvin at 0530.

WOD: 5 Rounds for Time of:
- Run 200m
- 20 Wall Ball Squats (20# / 14#)
- 30 Sit-Ups

Recommended Warm-Up:
3 Rounds for Time of:
- 9 Knees to Elbows
- 12 Air Squats (facing wall, trying to get toes as close to wall as possible to work on flexibility)
- 15 Push-Ups

Wednesday, 12 June 2013

Announcement:  We will meet in the Arvin 3rd Floor Weight Room at 0530.

Strength Work: Overhead Squats: 3-3-3-1-1-1
Start with a light weight (just a bar or PVC pipe) to focus on form and technique and then slowly start adding weight.  Once you get to a weight where a set of 3 is challenging for you, count that as set #1.  Continue to add weight, as appropriate, in order to find your 1 RM.

WOD: 3 Rounds for Time:
- 21 Kettlebell Swings (53#/35#) - use Dumbbells if KBs are not available
- 21 Sumo Deadlift High Pulls (95#/65#)
- 21 Push Press (95#/65#)

Recommended Warm-Up:
- Spend 5 minutes on Mobility drills / Dynamic Stretching
- Skill work - Pistols.  Work on 1-legged Pistol progressions (hold onto a machine or pole if needed to help you keep your balance, focusing on FULL RANGE OF MOTION)

Tuesday, 11 June 2013

Announcement: We will meet in the Cadet Pool of Arvin at 0530 (bring swim suit, goggles, flip flops, and towel).

WOD:  5 Rounds of:
- Swim as many lengths as possible in 3 minutes
- Rest 1 minute

**Note: # of completed lengths (25 yds = 1 length) for all 5 rounds will be your score to post in the comments.

Recommended Warm-Up:  Swim 75 yards, Bob and Travel 25 yards, Swim 75 yards, Bob and Travel 25 yards

Recommended Cool-Down: Swim 150-200 yards

Monday, 10 June 2013

Announcement: We will meet at 0530 in Hayes Gym for the warm-up and then move to the 3rd Floor Weight Room for the WOD.  Classes will continue to be held at 0530 this week, but there will be a schedule change next week unless someone else is interested in volunteering to run the 0530 session temporarily for the summer.  I will lead a class at a later time during the summer due to my work schedule with Beast.

WOD:  "CINDY" with a Twist
15 Rounds total of "CINDY" but you will do 5 Power Cleans (185# / 135#) every time you complete 3 Rounds of "CINDY."

1 Round of "CINDY" is:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats

So the workout will look like this: 3 Rounds of CINDY, 5 Power Cleans, 3 Rounds of CINDY, 5 Power Cleans, etc...for a total of 15 rounds of CINDY and 5 sets of 5 Power Cleans.

Recommended Warm-Up:
- Run 2 laps around Hayes Gym track
- Work on hand-stand progressions (free-standing if you have mats and/or spotters available). Also, work on hand-stand walks if you have spotters available for assistance.  If you cannot do hand-stand walks on your own, you can have someone spot your feet as you kick up to get into the hand-stand position, and then your partner can hold your ankles to help you stay balanced as you pick up one hand at a time and try to walk.

Friday, 7 June 2013

Announcement:  We will meet in the 3rd Floor Weight Room of Arvin at 0530.  Bring your jump rope for Double Under warm-up and practice.

Strength WOD:
Deadlifts: 5-5-3-3-1-1
**Start with just a bar or a very light weight for warm-up and focus on proper form/technique.  Slowly start adding weight.  Once you get to a set of 5 that is challenging for you, then count that as Set #1 for the workout.  Continue adding weight, especially as the reps decrease, as you try to build up to find your 1 RM.

METCON:
AMRAP in 15 Minutes of:
- 10 Deadlifts at 70% 1RM
- Run 400m (L-shape of 3rd floor hallway)

Post WOD:
Tabata Sit-Ups (8 Rounds of 20 seconds Sit-Ups and 10 seconds rest)
**Move to the 62 Room for this event

Recommended Warm-Up: Double Under practice - work on Double Unders if you have not mastered them yet.  Then do at least 5 minutes of mobility work / dynamic stretching.

Thursday, 6 June 2013

Announcement: Meet in front of Arvin at 0530 for the 800m Run warm-up.  Then move tot he 3rd Floor Weight Room.

WOD: 5 Rounds for Time:
- 3 Back Squats (225# / 150#)
- 6 Pull-Ups
- 9 Burpees

Recommended Warm-Up: Run 800m (2 laps around Comm's House), and then at least 5 minutes of mobility exercises and dynamic stretching.

Wednesday, 5 June 2013

Announcement: We will meet in the 3rd Floor Weight Room of Arvin at 0530.  Everyone will need a bar for Powercleans.

Strength WOD:
Powercleans: 3-3-3-3-3-3
**Start with just the bar or a light weight to warm-up and focus on form.  Slowly start adding weight.  Once a set of 3 feels challenging, count that as Set #1 for the WOD.  Continue to add weight to build up to your max weight for 3 reps.

METCON: "ANNIE"
50-40-30-20-10 of:
- Double Unders
- Sit-Ups

Recommended Warm-Up:
3 Rounds of:
- 12 Back Extensions
- 9 Box Jumps
- 6 Handstand Push-Ups

Tuesday, 4 June 2013

Announcement: We will meet in the main lobby of Arvin (by the guard desk) at 0530.  This will be an endurance workout with your choice of Interval running or Swimming Sprints (bring your swimsuit, towel, and goggles).

WOD Option #1 (Run Intervals):
Run to Thayer Gate and back with Intervals: 30 seconds at 80-85%, 30 seconds recovery job at 40-50%.
***Warm-Up with a minimum of 5 minutes of mobility work and DYNAMIC stretching
***Cool-Down with 10 minutes of STATIC stretching

WOD Option #2 (Swim Sprints):
Swim 12x50m with 30 seconds of rest in between each sprint
***Warm-Up with a 150-200m swim
***Cool-Down with a 150-200m swim

Monday, 3 June 2013

Announcement:  We will meet in the 62 Room of Arvin for the Warm-Up at 0530 and then move to the 3rd Floor Weight Room for the workout.

WOD: AMRAP in 20 minutes of:
- 10 Push Press (115# / 80#)
- 10 Kettlebell Swings (53# / 35#)
- 10 Box Jumps (24" / 20")

Recommended Warm-Up:  Run 1 lap around Comm's House
THEN, do 3 Rounds of:
- 10 Air Squats Facing Wall with Toes to Wall and Arms Overhead - works flexibility, so if you cannot do an air squat to full depth, then back your toes away from the wall slightly.  Goal over time is to eventually be able to do these air squats at full range of motion with your toes up against the wall.  Put a medicine ball between your feet, slightly behind your heels, to ensure you achieve full depth in the squat.
- 8 Burpee Broad Jumps
- 6 Ring Rows