Team RWB WODs and Updates: Team RWB members are doing a 6 mile Black Rock Forest run (around a 9:00 min/mile pace) Friday morning. Meet at the gate on Round Pond Road if you are interested.
Also, there will be a Triathlon Transition training on Saturday, 13 July, at Shea Stadium. If you are interested, you need to RSVP as "going" on the Team RWB - West Point Facebook page so they can ensure they have enough bike rack space for everyone. After discussing the transitions, they will do a mini triathlon that will include: start with a set of pushups to simulate the swim, T1, a 2 mile bike loop (including ODIA hill to work the legs), T2, then a 0.5-1 mile run around Shea.
If you are not familiar with Team RWB, look up the Team RWB - West Point chapter on Facebook. I will continue to post all of their weekly workouts to our B&G site so you can try to join some other CrossFitters throughout the summer.
ANNOUNCEMENT (dated 8 JUN 13): As Cadet Summer training continues, B&G programming will temporarily stop until the cadets return for the fall semester. Due to the various summer detail schedules, we have been unable to run organized classes each day. Additionally, based on the feedback from last Friday's post, not enough people are following the programming over the summer. Please stay tuned for announcements and updates on the program as we prepare to welcome the cadets back mid-August!
If you are new to West Point and would like to join B&G or if you are Level 1 certified instructor and would like to help run the B&G program, please email me at blackandgoldcrossfit@gmail.com for more information.
Thursday, 11 July 2013
WOD: Come on out and join Team RWB in a "Crush-It WOD" down at South Dock at 0600. If you are not familiar with Team RWB, look up the Team RWB - West Point chapter on Facebook. I will continue to post all of their weekly workouts to our B&G site to join some other CrossFitters throughout the summer.
ANNOUNCEMENT (dated 8 JUN 13): As Cadet Summer training continues, B&G programming will temporarily stop until the cadets return for the fall semester. Due to the various summer detail schedules, we have been unable to run organized classes each day. Additionally, based on the feedback from last Friday's post, not enough people are following the programming over the summer. Please stay tuned for announcements and updates on the program as we prepare to welcome the cadets back mid-August!
If you are new to West Point and would like to join B&G or if you are Level 1 certified instructor and would like to help run the B&G program, please email me at blackandgoldcrossfit@gmail.com for more information.
ANNOUNCEMENT (dated 8 JUN 13): As Cadet Summer training continues, B&G programming will temporarily stop until the cadets return for the fall semester. Due to the various summer detail schedules, we have been unable to run organized classes each day. Additionally, based on the feedback from last Friday's post, not enough people are following the programming over the summer. Please stay tuned for announcements and updates on the program as we prepare to welcome the cadets back mid-August!
If you are new to West Point and would like to join B&G or if you are Level 1 certified instructor and would like to help run the B&G program, please email me at blackandgoldcrossfit@gmail.com for more information.
Monday, 9 July 2013
ANNOUNCEMENT: As Cadet Summer training continues, B&G programming will temporarily stop until the cadets return for the fall semester. Due to the various summer detail schedules, we have been unable to run organized classes each day. Additionally, based on the feedback from last Friday's post, not enough people are following the programming over the summer. Please stay tuned for announcements and updates on the program as we prepare to welcome the cadets back mid-August!
If you are new to West Point and would like to join B&G or if you are Level 1 certified instructor and would like to help run the B&G program, please email me at blackandgoldcrossfit@gmail.com for more information.
If you are new to West Point and would like to join B&G or if you are Level 1 certified instructor and would like to help run the B&G program, please email me at blackandgoldcrossfit@gmail.com for more information.
Friday, 5 July 2013
Reminder: There are no scheduled classes due to the various summer detail schedules. If you are new to WP and would like help trying to find someone to workout with, please feel free to email me at blackandgoldcrossfit@gmail.com.
Announcement: In order to determine whether or not we will continue programming through the summer, please comment on this post and let us know if you are following the B&G WOD programming. Otherwise, we will postpone further programming until we are able to resume scheduled classes and instruction during the academic year.
WOD: AMRAP in 20 minutes:
15 Dumbbell Snatches (15 per arm)
15 Burpees
15 Pull-Ups
Announcement: In order to determine whether or not we will continue programming through the summer, please comment on this post and let us know if you are following the B&G WOD programming. Otherwise, we will postpone further programming until we are able to resume scheduled classes and instruction during the academic year.
WOD: AMRAP in 20 minutes:
15 Dumbbell Snatches (15 per arm)
15 Burpees
15 Pull-Ups
Thursday, 4 July 2013
HAPPY 4th of JULY!!!!
Reminder: There are no scheduled classes due to the various summer detail schedules. If you are new to WP and would like help trying to find someone to workout with, please feel free to email me at blackandgoldcrossfit@gmail.com.
Hero WOD: "DT"
5 Rounds for Time:
- 12 Deadlifts (155#/115#)
- 9 Hang Power Cleans (155#/115#)
- 6 Push Jerk (155#/115#)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Recommended Warm-Up: FM 7-22 Conditioning Drill #2:
***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 #2 (all exercises conducted in a 4-count cadence unless otherwise specified):
2 Rounds of:
- 5 Turn and Lunge (slow cadence)
- 5 Supine Bicycle (slow cadence)
- 5 Half-Jacks (moderate cadence)
- 5 Swimmers (moderate cadence)
- 5 8-count Push-Ups (moderate cadence)
Reminder: There are no scheduled classes due to the various summer detail schedules. If you are new to WP and would like help trying to find someone to workout with, please feel free to email me at blackandgoldcrossfit@gmail.com.
Hero WOD: "DT"
5 Rounds for Time:
- 12 Deadlifts (155#/115#)
- 9 Hang Power Cleans (155#/115#)
- 6 Push Jerk (155#/115#)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Recommended Warm-Up: FM 7-22 Conditioning Drill #2:
***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 #2 (all exercises conducted in a 4-count cadence unless otherwise specified):
2 Rounds of:
- 5 Turn and Lunge (slow cadence)
- 5 Supine Bicycle (slow cadence)
- 5 Half-Jacks (moderate cadence)
- 5 Swimmers (moderate cadence)
- 5 8-count Push-Ups (moderate cadence)
Wednesday, 3 July 2013
Reminder: There are no scheduled classes due to the various summer detail schedules. If you are new to WP and would like help trying to find someone to workout with this summer, please feel free to email me at blackandgoldcrossfit@gmail.com.
Strength Work: Thrusters: 3-3-3-1-1-1
***start with an empty bar or very light weight to practice proper form and technique. Slowly start adding weight, eventually working up to your 1RM. Once you find a weight where a set of 3 is challenging for you, count that as Set #1.
WOD: For Time:
100m Farmer's Carry (heavy dumbbell in each hand)
15 Thrusters (50% of 1RM)
15 Box Jumps (24"/20")
100m Farmer's Carry (heavy dumbbell in each hand)
10 Thrusters (50% of 1RM)
10 Box Jumps (24"/20")
100m Farmer's Carry (heavy dumbbell in each hand)
5 Thrusters (50% of 1RM)
5 Box Jumps (24"/20")
100m Farmer's Carry (heavy dumbbell in each hand)
Strength Work: Thrusters: 3-3-3-1-1-1
***start with an empty bar or very light weight to practice proper form and technique. Slowly start adding weight, eventually working up to your 1RM. Once you find a weight where a set of 3 is challenging for you, count that as Set #1.
WOD: For Time:
100m Farmer's Carry (heavy dumbbell in each hand)
15 Thrusters (50% of 1RM)
15 Box Jumps (24"/20")
100m Farmer's Carry (heavy dumbbell in each hand)
10 Thrusters (50% of 1RM)
10 Box Jumps (24"/20")
100m Farmer's Carry (heavy dumbbell in each hand)
5 Thrusters (50% of 1RM)
5 Box Jumps (24"/20")
100m Farmer's Carry (heavy dumbbell in each hand)
Tuesday, 2 July 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 work out with this summer.
WOD: 10 Rounds for Time of:
10 Walking Lunges (per leg)
10 V-Ups
Recommended Warm-Up / Skill Work:
5 Minutes of Muscle Up Progressions (review the videos below for ideas on how to learn or improve your Muscle-Ups)
CrossFit.com teaches the Muscle-Up
http://www.youtube.com/watch?v=C00QhBxfEyo
Chris Spealler gives Efficiency Tips for Muscle Ups (Rings and Bar Muscle Ups)
http://www.youtube.com/watch?v=DaRjG5BzDhM
Muscle Up Progression from CrossFit Estero
http://www.youtube.com/watch?v=_hN7nX4_ycs
WOD: 10 Rounds for Time of:
10 Walking Lunges (per leg)
10 V-Ups
Recommended Warm-Up / Skill Work:
5 Minutes of Muscle Up Progressions (review the videos below for ideas on how to learn or improve your Muscle-Ups)
CrossFit.com teaches the Muscle-Up
http://www.youtube.com/watch?v=C00QhBxfEyo
Chris Spealler gives Efficiency Tips for Muscle Ups (Rings and Bar Muscle Ups)
http://www.youtube.com/watch?v=DaRjG5BzDhM
Muscle Up Progression from CrossFit Estero
http://www.youtube.com/watch?v=_hN7nX4_ycs
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