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.
6 comments:
MAJ Grim and MAJ Radik, we missed you. However, it was fantastic seeing all the officers that were willing to come out, and I've never seen a morning crew that big! Jonathan, we missed you bud.
Squats: 15 (somehow managed to hold 16 for first 7 sets)
Pushups: 5 (11,10,9,7,6,6,5,5)
Burpees: 4 (5 on the first set, held 4 for last 7 sets)
According to CPT Jordan my run time was pretty consistent.
Why I love CrossFit: The community rocks. The mental and physical challenge is addicting.
I'll second RK - definitely missed MAJ Grim and MAJ Radik, but so excited for such a huge crowd!
Squats: 14
Pushups: 4
Burpees: 3
Been doing CrossFit for over a year now and I think I'm addicted to the positive environment. I love how everyone cheers for everyone to push themselves harder and achieve new personal bests.
Great WOD today! Sore hip from the triathlon kept me from doing it all, but I was glad to start the academic year with Black and Gold Crossfit! Stay motivated and I will see you in th emorning!
Squats: 18
Pushups: 5
Burpees: 4
Fitness, endurance, community, intensity, integrity, pain, attitude, encouragement, passion, lifestyle
Squats: 13
Pushups: 7
Burpees: 5
The Cross Fit community helps me to dig deep, try harder, and face my weaknesses.
glad the year is off to a strong start! I miss working out with the B&G morning crew! Have fun RK, Caleb, Erin, Mickey, and everyone else! Keep up the fire!!
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