Friday, 30 August 2013

Announcement:  The On-Ramp class will meet in Arvin's 3rd floor weight room at 0530.  The regular group will meet on Daly Field at 0530 for the Supt's Friday Challenge.  Last Friday, we had over 80 cadets and staff/faculty participate in the workout.  Let's see if we can get more than 100 for this workout, so wake up everyone in your company and see how many people you can get to join you for this workout!

Warm-Up:  There will be an organized group warm-up with several challenging and fun mobility exercises.

WOD:  Partner Relay Circuit:

Partner teams will start at first row of cones and do a total of 20 burpees (only 1 person works at a time), then fireman’s carry 50 ft to the next row of cones.  At 2nd row, do a total of 30 sit-ups with your partner and then fireman’s carry 50 ft to the 3rd row of cones.  At 3rd row, do a total of 40 squats with your partner and then fireman’s carry 100 ft back to the start line.

Conduct 3 rounds of this relay circuit, but after everyone finishes the 1st and 2nd relay circuit, the group will do 3 "ladder" sprints (also known as "lines" or "cones"). 

Thursday, 29 August 2013

Announcement:  The on-Ramp class will meet in the 62 Room at 0530.  The regular class will meet in Arvin's 3rd Floor Weight room at 0530.

Recommended Warm-Up:  Work on Double Unders (bring a jump rope or share).  If you have Double Unders, do 20 DUs on the minute for 5 minutes.  We might have some jump ropes coming soon for the club, but stay tuned for more information.  If you are looking to purchase a jump rope, we will post info on recommended speed ropes that work the best for Double Unders.

WOD:  Power Cleans 5-5-3-3-1-1
***Start with an empty bar to warm-up and then slowly start adding weight for sets of 5.  Once you find a weight where a set of 5 is challenging for you, count that as set #1.  Keep adding weight as appropriate, and try to build up to find your 1 Rep Max.

METCON:  21-15-9:
Thrusters (60% of your Power Clean 1RM)
KettleBell Swings with dumbbells (53# for men / 35# for women)

Wednesday, 28 August 2013

Announcement:  The On-Ramp class will meet in the 3rd floor weight room at 0530.  The regular class will meet in the CARDIO side of the 62 Room next to the Rowers.

Recommended Warm-Up:  Warm-Up by reviewing proper form/technique on the Rower, as well as the other exercises that will be used in the WOD.  Since the WOD will be run in heats, each person should conduct their own mobility exercises and dynamic stretching to ensure they are properly warmed up by the time they start the WOD.

WOD:  For time:
- Row 1K (if all 5 Rowers are available, 5 people should go at a time with everyone in a certain heat starting at the same time)
- 50 Wall Balls
- 40 Sit-Ups
- 30 Box Jumps
- 20 Knees to Elbows
- 10 Renegade Rows (1 Rep = Push-Up, DB Row Left, DB Row Right)
***http://www.youtube.com/watch?v=tL4Ygzz20gk

Tuesday, 27 August 2013

Announcement:  On-Ramp class and the regular group will all meet in the 3rd floor weight room at 0530.

Recommended Warm-Up: 
3 Rounds of:
- 3 Strict Pull-Ups
- 6 Good Mornings (with PVC pipe or empty barbell)
- 9 Box Jumps
- 12 Superman Crunches (reverse crunches lying in the prone position)

WOD:
Deadlift: 5-5-3-3-1-1
Push Press: 5-5-3-3-1-1
***Start with an empty barbell to warm-up and slowly start adding weight, focusing on proper form and technique.  Once you find a weight where a set of 5 is challenging for you, count that as set #1.  Continue adding weight to eventually try to find your 1 Rep Max.  Make sure you record your 1RM for each exercise so you can calculate certain percentages for future workouts and track your progress when we measure 1 RM again in the future.

Monday, 26 August 2013

Announcement:  On Ramp crew will meet in Arvin's 3rd floor weight room at 0530 to perfect the back squat and other posterior chain movements.

Everyone else will meet down at Shea Stadium track at 0540 for a sprint workout.  First one there will rally the group at the bleachers. 

You may meet in front of Arvin at 0530 and jog down as a group.  First round of sprints will begin around 0545.

Recommended warmup:  Light jog from barracks to Shea Stadium track at your own pace

Pre-WOD mobility:  5 mins on hamstring stretch, standing quadricep stretch, butterfly stretch, lower back stretch, and other pre-sprint stretches of your choice.

WOD:  6 rounds of 800m run (two laps around track) at max effort

Jog 2 mins at a recovery pace between each work cycle.  Try not to walk.

Recommended cool down:  Slow jog back to the barracks at your own pace, repeat pre-WOD mobility stretches if time allows.

Saturday, 24 August 2013

Saturday Skills Clinic!!!   If anyone is interested, meet us in Arvin's 62 Room on Saturday morning at 0900.  This will be kind of like an open gym session where you can work on new skills or try to develop skills that you have not quite mastered yet.  We will focus specifically on Hand-Stand Push-Ups (HSPU) and all of the scaling options (to include using bands suspended from the pull-up rack, so if you have never tried this and you don't quite have the strength yet to do a prescribed HSPU, you don't want to miss this clinic).  We will also work on Pull-Ups (strict, kipping, and butterfly).  You are welcome to work on any other skills that you might be weak at or that you are curious to learn more about.

Thanks to everyone who participated in the workouts this week...what a great turn-out at each workout, so please keep up the motivation and dedication.  I know it will continue to get more challenging as you get busy with homework, studying for WPRs, projects, etc., but try your best to prioritize the 0530 class in your daily routine.  Keep inviting your friends and let's see how big this program can grow!

Friday, 23 August 2013

Announcement: The On-Ramp class will meet in Arvin's 3rd Floor Weight Room at 0530.  The regular class will meet in front of Arvin at 0530 for a "Fire up the Corps" Hero Workout - Team MURPH!  We are trying to get as many people out as possible for this workout, so wake up your friends and bring as many people with you to Arvin!

Recommended Warm-Up:  5-10 minutes of mobility drills and dynamic stretching.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

WOD:  Team MURPH
***This workout will be conducted in buddy teams of 2.
- Run 1 mile from Arvin down to the River Courts (partners do not have to stay together on the run, but you cannot start the next part of the workout until both people finish the run) - route will be explained at the workout brief in the morning
- 100 Pull-Ups
- 200 Push-Ups
- 300 Squats
- Run 1 mile back to Arvin (reverse direction on the same route)
***Partner A does as many GOOD pull-ups as they can, and once they start getting tired, they switch and Partner B does as many GOOD pull-ups as they can.  Continue until the partner team gets 100 pull-ups.  Then follow the same procedure for push-ups and then squats.  Only 1 person in each group can workout at a time.  Scale the pull-ups as necessary (partner-assisted/spotting, jumping pull-ups, "ring rows" on the dip bars, etc.), or if both partners are still new to CrossFit, modify by scaling down the total number of reps for each exercise (i.e. 50 Pull-Ups, 100 Push-Ups, 150 Squats, etc.).

http://www.youtube.com/watch?v=hEVDNZg33FE&list=FLSp3pLvezoSAegBTntetY2w&index=7

Thursday, 22 August 2013

Cadets getting after it at Wednesday's strength workout in the 3rd Floor Weight Room of Arvin.  Great job everyone!  Make sure you record your 1 Rep Maxes that you achieved during this workout so you can track your progress over the next several months.

Announcement:  The On-Ramp Beginner's class will meet in the 62 Room at 0530.  The regular class will meet in front of Arvin at 0530.

Recommended Warm-Up:  5-10 minutes of mobility drills and dynamic stretching in front of Arvin.

WOD:  Run to Lee Gate and back with alternating 5 push-ups and 10 air squats every 2 minutes.  Run until the clock hits 2:00, then stop in place and do 5 push-ups as fast as you can without compromising proper form, continue running until the clock hits 4:00, then stop in place and do 10 air squats (full-depth and full extension at the top), continue running until the clock hits 6:00, then 5 push-ups, etc...  The clock will run continuously, so the longer it takes you to do the push-ups and squats, the more rounds you will have to do to get through the run/workout.

Once you return from the run, spend at least 10 minutes doing static stretching to work on flexibility and recover from the intense workouts this week.  If you have a foam roller, spend some of this time rolling out your hamstrings, quads, gastrocnemius, and any other muscle groups that are sore.

Wednesday, 21 August 2013

Announcement:  On-Ramp class will meet in the 62 Room at 0530.  The regular CF class will meet in the 3rd floor weight room at 0530 - please be at Arvin right when the doors open and move to the weight room as quickly as possible to reserve space at the bench press racks and squat racks (enough for 3 people per station - 1/2 the group will start at the bench press and 1/2 the group will start at the squat racks).

Recommended Warm-Up:  There will not be much of an opportunity for a group warm-up in the 3rd floor weight room due to the need to reserve and start using the bench press racks and squat racks right away, so in order to get a proper warm-up in, please try to get to Arvin closer to 0515 and run 2 laps around the Supe's house.  Once you complete the run, do a series of mobility exercises and dynamic stretching while you are waiting for Arvin to open (lunges, high knees, butt kickers, karaoke sideways running, spiderman lunges, burpee broad jumps, etc.).  You may also bring a jump rope to jump and practice double-unders while you are waiting for Arvin to open.

WOD:  Strength/Skill Work:
- Front Squat (5-5-3-3-1-1)
- Bench Press (5-5-3-3-1-1)
***1/2 the group will start on Front Squats and the other 1/2 will start on Bench Press.  Complete all sets of one exercise, and then the groups will switch places.  Recommend 3 people per group (partner with people of similar strength/ability level) to allow for adequate recovery time in between each set.  Start light with an empty bar to focus on form/technique, and then slowly start adding weight.  Once a set of 5 is challenging for you, count it as Set #1 and continue to add weight as appropriate, ultimately trying to find your 1 Rep Max.  Record your 1 RM as a baseline so you can measure your progress in the weeks and months to come.

Tuesday, 20 August 2013

Announcement:  Thanks to everyone who came out for the "Welcome Back" WOD!  There was a huge turn-out, and we only hope that more and more people will continue to get hooked on the B&G CrossFit program.

For today's WOD, both the experienced group and the On-Ramp group will meet in Hayes Gym at 0530. 

Recommended Warm-Up:
3 Rounds of:
- 5 Inchworm Push-Ups
- 7 Knees to Elbows
- 9 Walking Lunges (9 on each side)

WOD: AMRAP in 20 minutes of:
- 15 Pull-Ups
- 15 Rowers
- Run to the opposite end of Hayes Gym
- 1 Rope Climb Ascent to the track (scale by doing 3 modified climbs - lie flat on floor hold rope and try to pull yourself up to a standing position while keeping your body completely straight, then slowly lower your hands back down the rope keeping your body straight until you are lying back in the start position; once you complete 3 modified climbs, climb up to the track using the cargo net).
- Grab a medicine ball out of the cart and run 1 lap around the track, then put the medicine ball back in cart
- Continue running on track to the opposite end above the pull-up bars and run down the stairs back to the pull-up bars to start the next round

Monday, 19 August 2013

Announcement:  Welcome back to AY 2013-2014!!  We will kick off the school year with a workout in front of Arvin...perfect for all ability levels, so anyone and everyone is invited and encouraged to join us!  Meet in front of the main entrance of Arvin Gym at 0530.  Intro and warm-up will begin promptly at 0530 to ensure cadets have time for the WOD before mandatory formation/breakfast.

Cadets, if you are new to CrossFit and joining us for the first time, look for Cadet Erin Mauldin and Cadet Louie Tobergte.  Cadet uniform is Gym A with PT belt.  Faculty and Staff are also invited and encouraged to join us!

Recommended Warm-Up:
- 5 minutes of various mobility exercises and dynamic stretching
- Review/teaching of proper form and range of motion for each exercise that will be used in the WOD

WOD: "Supe's Loop Tabata"
***Tabata is 8 rounds of 20 seconds of work, followed by 10 seconds of rest, for a total of 4 minutes per exercise
- Tabata Air Squats
- Run 500m around the Supe's Loop
- Tabata Hand Release Push-Ups (entire body touches the ground, raise both hands off ground, then push-up to the front-leaning rest position)
- Run 500m
- Tabata Burpees
- Run 500m
***Time limit for each 500m run is 2 minutes.  If you finish the loop early, do split lunges until the time is up to ensure that everyone is on the same clock for each Tabata round.

Blog Posts and Comments:  Let's start the school year off right and see how many people we can get to be active on the blog site throughout the year by posting scores/times from each workout, PRs, goals, questions, news to share with the group, etc.  For today's workout, there is not a score or a time per se since everyone will be on the same clock for Tabata's, so in 10 words OR LESS, explain why you are "hooked" on CrossFit.  If you are brand new to CrossFit and today was your first day, tell us how you became interested in CrossFit and what you hope to get out of it (if you have any questions about CrossFit in general, feel free to post those as well).

News and Updates:  We are in the process of trying to establish some additional workout times each day to better accommodate more people in the West Point community.  Stay tuned for additional information once instructors and class times are confirmed.  If anyone is interested in hosting a workout at a certain time, please email us at blackandgoldcrossfit@gmail.com.  We are also going to start monthly Saturday WODs to serve as skill clinics, team workouts, and fun opportunities to bring more CrossFitters together from the West Point community.  Info will be posted on the blog site as soon as the first Saturday event is scheduled.

Saturday, 17 August 2013

Announcement:  WELCOME BACK for AY 2013-2014!!!  Our first meeting of the academic year will be on Monday at Arvin Gym at 0530 for a "Welcome Back WOD."  Meet outside in front of the main entrance to Arvin.  Since 0630 breakfast is mandatory for all cadets, please make sure you are ready to start promptly at 0530.  20% chance of rain, so plan/dress accordingly.

MAJ Jason Garneau will lead a 2-week On-Ramp class starting on Tuesday - Monday's workout will be an intro workout perfect for all ability levels, so everyone is encouraged to join us.  Please round up as many friends as you can and encourage them to come out for this 2-week class if they have never tried CrossFit before.  Specific information for the On-Ramp class will be posted each day on the blog site.

Starting with Monday's WOD, all WODs will be posted on this blog site NLT 1800 the night prior, so please check the blog site each night to find out where we will be meeting for the next day's workout.

If you have any questions or concerns, you can email the B&G CrossFit officers at blackandgoldcrossfit@gmail.com.  Cadets, you may also contact the Cadet Leaders on global: CDT Erin Mauldin, CDT Louis Tobergte, and CDT Chandler Smith.

We all are looking forward to seeing you on Monday!

Wednesday, 14 August 2013

Announcement:  Welcome back for Academic Year 2013-2014!!  CrossFit Black and Gold is looking forward to gearing back up for the school year with organized morning classes resuming on Monday, 19 August 2013.  Please stay tuned to the blog for more information.