Black and Gold CrossFit--Forging the Warrior Athlete: September 2013

Tuesday, 1 October 2013

Announcements:
#1: T-Shirts: Black and Gold t-shirts have arrived (same design). If you would like to purchase a shirt, contact MAJ Pete Young via email or stop by his office in Thayer Hall, Room TH 253 (probably best to coordinate with him first). T-shirts are $20. If you are not local and would like a shirt, email us at blackandgoldcrossfit@gmail.com for more information.

#2: Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. This week we will start tracking attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.

Regular Class: We will meet in the 3rd floor weight room of Arvin at 0530. Try to be first in the door and jog up to the weight room to claim 2-3 squat racks on the far left side of the room. We will need 1 bar for every 2 people, and we can spread out to the area around the bench press racks by the mirrors. This workout is only open to club members and those who attended the Power Clean skills clinic this past weekend. If anyone else is still waiting for the next On-Ramp session and you want to participate in this workout, introduce yourself to MAJ Macon at the beginning of class and we will see if we have enough coaches to partner you up with them to make sure you understand the Power Clean movement.

WOD: "The Chief"
Max rounds in 3 minutes of:
3 Power Cleans (135# / 95#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles - try to beat your score from the previous cycle each time.

Post rounds/reps completed for each of the 5 cycles.

Monday, 30 September 2013

Skills Clinic on Power Cleans led by LTC Gist, 28 SEP 13

Announcements:
#1: T-Shirts: Black and Gold t-shirts have arrived (same design). If you would like to purchase a shirt, contact MAJ Pete Young via email or stop by his office in Thayer Hall, Room TH 253 (probably best to coordinate with him first). T-shirts are $20. If you are not local and would like a shirt, email us at blackandgoldcrossfit@gmail.com for more information.

#2: Hobby Club Application Status: Our application to become a hobby club will go before the Cadet Extra-curricular Activities Board (CEAB) today, so keep your fingers crossed!! I will post the results as soon as I get them, but it could take a couple of weeks for a final decision to be announced.

#3: Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. This week we will start tracking attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.

Regular Class: We will meet in front of Arvin at 0530. This workout will include running outside and the stairs inside, so dress accordingly. This workout is open to EVERYONE!

WOD:
Starting in front of Arvin, run to the Cemetery entrance and back
Then, do 5 Rounds of:
- Stairway to Heaven with 15 burpees at the top
Then, run back to the Cemetery entrance and back
***Scale accordingly based on time. If you are not as experienced and are struggling on the stairs/burpees, scale to just do 3-4 rounds and then finish with the final run to the cemetery and back.

Friday, 27 September 2013

Announcement:
#1: Black and Gold t-shirts have arrived (same design). If you would like to purchase a shirt, contact MAJ Pete Young via email or stop by his office in Thayer Hall, Room TH 253 (probably best to coordinate with him first). T-shirts are $20. If you are not local and would like a shirt, email us at blackandgoldcrossfit@gmail.com for more information.

#2: There will be a skills clinic this Saturday in Arvin at 0900. Meet up in the 3rd floor weight room as soon as the doors open. Power Cleans will be the main focus, but we are open to working on other movements and skills for anyone who is interested.

On-Ramp: Meet in Arvin's 62 Room at 0530. Just a reminder that a minimum attendance of 8 out of 10 sessions is required before you can start participating in the regular workouts. If you missed out on this On-Ramp session, please email us at blackandgoldcrossfit@gmail.com to sign-up for the next session. This is an amazing opportunity that would costs hundreds of dollars in the civilian world so come check it out! If you already have CrossFit experience, contact us as well so we can validate your skills/experience to determine whether or not you will still be required to attend On-Ramp first.
**There will be some sessions that anyone is welcome to attend, but On-Ramp will be a requirement for the more technical workouts.

Regular Class: We will meet in Arvin 62 room - CARDIO side at 0530. Anyone is welcome to attend this workout, regardless of whether or not you have completed On-Ramp.

WOD:
In any order:
- Row 2K for time
- Run on treadmill max distance in 8 min.
- Ride the stationary bike for max distance in 8 min.

Then, if you have time and you are still feeling good, Death by Kettlebell Swings (or dumbbell swings) if you don't want to go down to the Functional Fitness room.
Prescribed Weight: 53# for men / 35# for women
- 2 Kettlebell Swings when the clock starts
- 4 Kettlebell Swings at 1:00
- 6 Kettlebell Swings at 2:00
- keep increasing by 2 at the top of every minute and see how far you can get until you are no longer able to get the required number of reps completed within the minute.

Hope to see you all at the Skills Clinic on Saturday!

Thursday, 26 September 2013

Announcement:
#1: Black and Gold t-shirts have arrived (same design). If you would like to purchase a shirt, contact MAJ Pete Young via email or stop by his office in Thayer Hall, Room TH 253 (probably best to coordinate with him first). T-shirts are $20. If you are not local and would like a shirt, email us at blackandgoldcrossfit@gmail.com for more information.

#2: There will be a skills clinic this Saturday in Arvin at 0900, so mark your calendars! More info to follow later this week.

On-Ramp: Meet in Arvin's 62 Room at 0530. Just a reminder that a minimum attendance of 8 out of 10 sessions is required before you can start participating in the regular workouts. If you missed out on this On-Ramp session, please email us at blackandgoldcrossfit@gmail.com to sign-up for the next session. This is an amazing opportunity that would costs hundreds of dollars in the civilian world so come check it out! If you already have CrossFit experience, contact us as well so we can validate your skills/experience to determine whether or not you will still be required to attend On-Ramp first.
**There will be some sessions that anyone is welcome to attend, but On-Ramp will be a requirement for the more technical workouts.

Regular Class: We will meet in Arvin 62 room at 0530. Anyone is welcome to attend this workout, regardless of whether or not you have completed On-Ramp.

WOD: AMRAP 20 min.

-3 Handstand push ups
-6 Knees to elbows
-9 Box jumps (20/24)
-12 Wall balls (14/20)

***Take some time and perform stretching before starting workout. I recommend:

3 rounds (Take your time, this is not a race!)

-2 inch worm push ups
-4 spider man's
-6 air squats (try keeping hands together and extended over head while remaining as vertical as possible).

Wednesday, 25 September 2013

Announcement:
#1: Black and Gold t-shirts have arrived (same design). If you would like to purchase a shirt, contact MAJ Pete Young via email or stop by his office in Thayer Hall, Room TH 253 (probably best to coordinate with him first). T-shirts are $20. If you are not local and would like a shirt, email us at blackandgoldcrossfit@gmail.com for more information.

#2: There will be a skills clinic this Saturday in Arvin at 0900, so mark your calendars! More info to follow later this week.

On-Ramp: Meet in Arvin's 3rd Floor Weight Room at 0530. Just a reminder that a minimum attendance of 8 out of 10 sessions is required before you can start participating in the regular workouts. If you missed out on this On-Ramp session, please email us at blackandgoldcrossfit@gmail.com to sign-up for the next session. This is an amazing opportunity that would costs hundreds of dollars in the civilian world so come check it out! If you already have CrossFit experience, contact us as well so we can validate your skills/experience to determine whether or not you will still be required to attend On-Ramp first.
**There will be some sessions that anyone is welcome to attend, but On-Ramp will be a requirement for the more technical workouts.

Regular Class: We will meet at the Shea track at 0530. Anyone is welcome to attend this workout, regardless of whether or not you have completed On-Ramp.

WOD: Track Ladder:
- Run the following sprint intervals and jog half the sprint distance for recovery after each sprint:
200m-400m-600m-800m-600m-400m-200m
(Sprint 200m, jog 100m, sprint 400m, jog 200m, sprint 600m, jog 300m, etc.)

Post-WOD:
- Max Push-Ups in 1 minute
- 100m of lunges
- Max Push-Ups in 1 minute

***STRETCH OUT very well after this workout. If you choose to run back up to your barracks, and then stretch, that is fine, but make sure you stretch or else you will most likely be sore later.

Tuesday, 24 September 2013

Announcement:
#1: Black and Gold t-shirts have arrived (same design). If you would like to purchase a shirt, contact MAJ Pete Young via email or stop by his office in Thayer Hall, Room TH 253 (probably best to coordinate with him first). T-shirts are $20. If you are not local and would like a shirt, email us at blackandgoldcrossfit@gmail.com for more information.

#2: There will be a skills clinic this Saturday in Arvin at 0900, so mark your calendars! More info to follow later this week.

On-Ramp: Meet in the 62 Room of Arvin at 0530. Just a reminder that a minimum attendance of 8 out of 10 sessions is required before you can start participating in the regular workouts. If you missed out on this On-Ramp session, please email us at blackandgoldcrossfit@gmail.com to sign-up for the next session. This is an amazing opportunity that would costs hundreds of dollars in the civilian world so come check it out! If you already have CrossFit experience, contact us as well so we can validate your skills/experience to determine whether or not you will still be required to attend On-Ramp first.
**There will be some sessions that anyone is welcome to attend, but On-Ramp will be a requirement for the more technical workouts.

Regular Class: We will meet in the 3rd Floor Weight Room of Arvin at 0530. Move up to the weight room quickly and claim as many deadlift platforms and bars as possible. Only members of Black and Gold CrossFit (or those who have validated with previous CrossFit experience) may attend this workout due to the technical requirements. See information above on how to sign-up for the next On-Ramp session if you would like to join the program.

WOD: 5 Rounds for Time:
- Run 400m (from 3rd floor weight room down hallway towards climbing wall, turn left and run all the way to the end of the hallway, then back to 3rd floor weight room and repeat for a total of 2 laps)
- 15 Deadlifts (155#/95#)
- 30 Sit-Ups

Monday, 23 September 2013

Announcement: Black and Gold t-shirts have arrived (same design). If you would like to purchase a shirt, contact MAJ Pete Young via email or stop by his office in Thayer Hall, Room TH 253 (probably best to coordinate with him first). T-shirts are $20. If you are not local and would like a shirt, email us at blackandgoldcrossfit@gmail.com for more information.

On-Ramp: Meet in Arvin's 3rd Floor Weight Room at 0530. Just a reminder that a minimum attendance of 8 out of 10 sessions is required before you can start participating in the regular workouts. If you missed out on this On-Ramp session, please email us at blackandgoldcrossfit@gmail.com to sign-up for the next session. This is an amazing opportunity that would costs hundreds of dollars in the civilian world so come check it out! If you already have CrossFit experience, contact us as well so we can validate your skills/experience to determine whether or not you will still be required to attend On-Ramp first.
**There will be some sessions that anyone is welcome to attend, but On-Ramp will be a requirement for the more technical workouts.

Regular Class: We will meet in Hayes Gym at 0530. ANYONE and EVERYONE is welcome to attend this session, so if you missed out on On-Ramp session, feel free to come out and join us. Bring your roommates or other friends from your company!

Equipment required: Tape, chalk, or gloves to protect your hands if you'd like. Otherwise, a full tank of motivation to get after this nasty one!!!

You haven't lived until you've done the G.I. Jane WOD! So, make sure you show up today and live a little!!

Warm-Up: Run 2 laps around the Hayes Gym Track.

WOD: "G.I. JANE"
100 x burpee pull-ups for time.
**If you cannot do pull-ups or start to struggle with pull-ups further into the workout, stack some mats under the bar so that you can reach the bar while standing with slightly bent arms. Do a "jumping pull-up" as a substitute. If resistance bands are available, you may also loop the band over the bar and place one foot (not two feet for safety purposes) in the band to get assistance while completing the full range of motion on the pull-up.

The bar is supposed to be about 12" above your extended arm reach.

We will set a 40 minute mercy rule on this one.

Post time to comments.

Friday, 20 September 2013

Announcement: I apologize for the late post! Due to the modified schedule and early start time tomorrow, there will NOT be an organized class in the morning. You are still welcome to meet other CrossFitters at the gym, but there is no expectation to meet as a large group. Please do the workout on your own sometime today as your schedule allows.

On-Ramp is also canceled today due to the modified schedule. We will condense the material into 9 sessions to make sure the course is still completed by next Friday.

WOD: 3 Rounds for Time of:
21 Knees to elbows
21 Kettlebell swing (53/35) - use dumbbells or go down to Functional Fitness room to use Kettlebells
21 Push-ups
3 Rope climb ascents
21 Box jumps (20" box)
21 Back extensions (or Supermans)
21 Walking lunges (per leg)

Thursday, 19 September 2013

Wednesday, 18 September 2013

Announcement: Black and Gold t-shirts have arrived (same design). If you would like to purchase a shirt, contact MAJ Pete Young via email or stop by his office in Thayer Hall, Room TH 253 (probably best to coordinate with him first). T-shirts are $20. If you are not local and would like a shirt, email us at blackandgoldcrossfit@gmail.com for more information.

On-Ramp Day 3: Meet in the 62 Room of Arvin at 0530. If you are new to CrossFit, this is your last chance to get in on THIS On-Ramp Session. A minimum attendance of 8 out of 10 sessions is required before you can start participating in the regular workouts. If you have already missed one day of training, we hope to see you back for Day 3. This is an amazing opportunity that would costs hundreds of dollars in the civilian world so come check it out!

Regular Class: Meet in Crandall Pool at 0530 (on the pool deck by 0535 allowing time to change into appropriate swim attire). Cadets are required to wear the black issued swim suit/trunks. Goggles and swim caps are recommended.

WOD: 10 Rounds for Time of:
Swim 100 yds (one length of the pool is 25 yds)
Rest 2 minutes

***Note: I know some of you might be thinking...I do not like to swim, or I am not good at swimming. Remember that one of the major concepts of CrossFit is "constantly varied" so you need to constantly change it up and try new things. All of us have a natural tendency to avoid our weaknesses or the things that we do not like, but if you avoid them, you will never get better. We always need to remind ourselves to face our weaknesses and strive to get better. This is a great opportunity to do that if your first impression when you looked at the blog was "I don't want to swim." Swimming is also a critical skill to have as leaders in the military, as some of you have already learned in the Survival Swimming course. You might not like to swim, but what is going to happen when you are put in charge of your unit's Survival Swimming program as a Platoon Leader and you are required to teach your Soldiers how to swim?

Tuesday, 17 September 2013

Announcement: Black and Gold t-shirts have arrived (same design). If you would like to purchase a shirt, contact MAJ Pete Young via email or stop by his office in Thayer Hall, Room TH 253 (probably best to coordinate with him first). T-shirts are $20. If you are not local and would like a shirt, email us at blackandgoldcrossfit@gmail.com for more information.

On-Ramp Day 2: Meet in the 62 Room of Arvin at 0530. If you are new to CrossFit, there is still time to get in on this On-Ramp Session. A minimum attendance of 8 out of 10 sessions is required before you can start participating in the regular workouts. This is an amazing opportunity that would costs hundreds of dollars in the civilian world so come check it out!

Regular Class: Meet at Trophy Point at 0530 to join Team RWB for the Terrible Tuesday "Crush It" WOD!

WOD: Get into teams of 10 and move from station to station as a team. Each team will complete as many rounds as possible (AMRAP) in 30 minutes of the following:

Station 1: Trophy Point - do 30 Air Squats (each individual completes 30 and then the team moves to the next station)

Station 2: Trophy Point - do 15 Partner-assisted Leg raises/throws (partner #1 does 15 and then partner #2 does 15)

Station 3: Tennis Courts - 15 Kettle Bell Swings (choose from the various weight available, but challenge yourself to the best of your ability and ensure each team member has the appropriate weight)

Station 4: Kosciuszko Monument - Partner 45 lb. weight plate carry/run around monument (partners will do full loop around the monument while carrying the weight plate - one person carries weight plate at a time and partners switch carrying the plate as often as they need to). Once the entire team completes the loop, move to the next station

Monday, 16 September 2013

Announcement: The next On-Ramp session will begin Monday, 16 September for all those interested in joining the Black and Gold CrossFit program. ALL NEW MEMBERS, please meet LTC Gist in the 62 Room of Arvin.

As we move closer to HOPEFULLY becoming a DCA hobby club, this On-Ramp program will be critical to the success of the program as a hobby club. The On-Ramp program will be 2 weeks long and new members will need to attend a minimum of 8 out of 10 classes in order to get the full benefit of learning the foundation and basic skills. Each day of training will conclude with a mini WOD (Workout of the Day), but the main focus will be to master the basics, then work on consistency, and THEN as you continue to participate in the program, you can build up the intensity level as appropriate for your ability level.

The REGULAR CLASS will meet in the 3rd floor weight room. Please get to the weight room quickly to claim as many racks and bars as possible for a strength WOD. We will warm-up by reviewing the movements and practicing basic form.

WOD (In this order):
Strict Press: 5-5-5-5-5
Push Press: 3-3-3-3-3
Push Jerk: 1-1-1-1-1

**Start with an empty bar at the beginning of the 1st set and warm-up with a set of 5. Slowly start adding weight and once a set of 5 is challenging for you, count that as Set #1. When you are ready to start the Push Press series, you should be able to start the 1st set of 3 at your max weight for 5 reps of Strict Press (or slightly lower). Same concept for the Push Jerk. Record your weights to compare to workouts in the future so that you will be able to measure your progress.

Friday, 13 September 2013

Announcement: We will meet in front of Arvin at 0530. Since there is a mandatory breakfast formation, today will be a light workout that will also serve as a recovery from the challenging workouts this week.

WOD: Run approx. 3 miles at your own pace. The route will be from Arvin gym to Lee gate and back. Ensure you stretch really well after the run and over the weekend.

Have a great weekend! GO ARMY...BEAT STANFORD!

Thursday, 12 September 2013

Announcement: We will meet in Arvin's 3rd floor weight room at 0530 for a strength workout. Please jog up to the 3rd floor for your warm-up and claim as many bars, benches, and squat racks as possible.

Warm-Up: We will review the back squat movement with PVC pipe to ensure everyone understands and demonstrates proper form and full range of motion. One of the instructors will lead a few other mobility exercises with the PVC pipe before the workout begins.

WOD:
Back Squat 5-5-3-3-1-1
Bench Press 5-5-3-3-1-1
***Start with an empty bar to warm-up with a set of 5 and then slowly start to add weight. Once you find a weight that is challenging for a set of 5, count that as set #1. Continue to increase weight, as appropriate, eventually building up to find your 1 Rep Max. For Bench Press, compare this to your 1RM on 21 AUG 13.

Wednesday, 11 September 2013

Announcement: We will meet in Hayes Gym at 0530 to participate in the WOD for Warriors 2nd Annual 9-11 Rope Climb Event.

WOD: As a community, we will take turns ascending the ropes of Hayes Gym until we complete a combined total of 182 rope climbs (15' rope) per group = 2730 feet which is the height of both of the World Trade Center towers. All ropes will be available and individuals will take turns climbing each rope and then sign off on one of the tracker sheets so that we can keep track of the combined total. Once you complete a climb and sign the tracker, get back in line and do 10 burpees. There will be approximately 10 people per group. This is a special event to remember all of the people who lost their lives 12 years ago.

Post WOD: If you have time to stick around after the 9-11 WOD is complete, we will go upstairs to the Hayes Gym track and run 10 laps - sprint the straight-aways and jog the curves.

Tuesday, 10 September 2013

Announcement: We will meet at Shea Stadium track at 0540. The jog down to the track will be your warm-up.

WOD: 6 Rounds for Time of:
- Run 400m
- Run 200m backwards (use caution to ensure you do not trip yourself)

Post WOD:
- Tabata Push-Ups
- Tabata Sit-Ups
**Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete all 8 rounds of Push-Ups and then complete all 8 rounds of Sit-Ups.

Monday, 9 September 2013

Announcement: "HAPPY BIRTHDAY, CDT LOUIE TOBERGTE"

We will meet in Arvin's 3rd floor weight room at 0530. Please jog up to the room as part of your warm-up and claim as many bars as possible (we will not necessarily need the squat racks...just floor space for Clean and Jerks).

Warm-Up: After jogging up to the 3rd floor, do 2-3 rounds of:
- 3 Pistols (per leg); to scale, stand beside and hold onto a bar or machine to help you balance
- 6 Good Mornings
- 9 Tuck Jumps
- 12 Arm Circles (6 forward, 6 backward)

WOD: Death by Clean and Jerk (135/95)
- Start by doing one Clean and Jerk and then use the rest of the first minute to rest and re-set. Every minute on the minute you will add one rep and keep going until you are no longer able to complete the required amount of reps in the minute allotted.
**If you cannot do the prescribed weight, scale to a weight that would allow you to try to complete approximately 6-8 minutes of this workout. If you know your 1 Rep Max for Power Cleans and Push Jerks, try to use about 70-80% of your 1 Rep Max.

Post WOD: Burpee Challenge
- Complete 50 Burpees for Time
**We will have to run the WOD in heats based on the number of people who show up. As soon as you finish the Clean and Jerks, rest for about 3-5 minutes and then start the Burpee Challenge.

Friday, 6 September 2013

Announcement: We will meet at Daly Field at 0530. Please jog over to the field and use the jog as your warm-up.

WOD: Friday's B&G Challenge
Everyone will work in groups of 2-3 and there will be 6-8 stations depending on the number of people who show up - one group per station. The stations will be:

- Kettle Bell Swings (53#/35#)
- Box Jumps
- Burpees
- Barbell Thrusters (45#/35#)
- Sit-Ups
- Overhead Lunges with Plate (45#/25#)
- 400m run with wall ball (20#/14#)

AMRAP in 25 minutes. The group who is running the 400m will set the rotation time...once the group completes the run, the groups will rotate to the next station. Each group needs to try to get as many reps at each station with only one person working at a time. Each group's score will be their total number of reps (keep a continuous count as you move from station to station...75 KB swings + 60 box jumps, + 55 burpees, etc.). For the 400m run station, each group will have to carry either 1 med ball (for teams of 2) or 2 med balls (for teams of 3), or if you are up for even more of a challenge, each person can carry a med ball.

Thursday, 5 September 2013

Announcement: We will meet at 0530 in Arvin's "Class of 1962" room (on the 1st floor). Please get there fast to claim as many dumbells as possible for the "Helen" benchmark workout. Females will need 35 lbs. Males will need 50 lbs. Scale as needed.

Recommended Warm-Up:
500m warmup jog around Supe's loop (1 lap)

Then move to '62 room and complete the following:

10x high knees in place
10x butt kicks in place
5 pullups
5 pushups
10x toe touches
10x side lunges
5 pullups
5 pushups

Once complete, coaches will time you for the following:
Max burpees in 1 min.

Pre-WOD mobility:
Samson stretch
Hamstring stretch
Groin stretch
Calf stretch

WOD: "Helen" (with dumbbells)

Three (3) Rounds for Time:
400m run (two loops around Arvin's first floor hallway loop)
21 dumbbell swings (male: 50lbs, female: 35lbs)
12 pullups

Cool Down:
Samson stretch
Hamstring stretch
Groin stretch
Calf stretch

Post your burpee score and WOD time to comments

Wednesday, 4 September 2013

Announcement: We will meet at 0530 in Arvin's 3rd floor weight room. Please get to the weight room fast to claim as many racks and bars as possible for work on Power Snatch and Overhead Squats.

Recommended Warm-Up:
- Run up the stairs to the 3rd floor weight room.
- Pass throughs with PVC pipe (wide grip that you will use for the Overhead Squats); then work on the Overhead Squat movement with PVC pipe; then slowly start bringing your hands in closer as you do Overhead Squats to see how close you can get your grip without compromising your Overhead Squat form; then put your hands back to a normal Overhead Squat grip and try to move your feet in closer and see how close you can get your feet together without compromising your Overhead Squat form and full range of motion
- Tuck Jumps to warm-up your legs

WOD:
Power Snatch: 3-3-3
Overhead Squat: 3-3-3-3-3-3
*do a Power Snatch at the beginning of each set to get the bar in the correct start position for Overhead Squats

Today is a day to learn and improve 2 of the most difficult strength movements. Both require very specific technique and strict adherence to proper form. The goal of today is not to go heavy unless you have had a lot of experience with the movements and one of the coaches validates that your form is 100% correct.

Start by warming up with a PVC pipe to practice (or learn) the movement properly, and then slowly start adding weight as appropriate.

Post WOD:
2 sets of running up the Stairway to Heaven

Tuesday, 3 September 2013

Announcement: Welcome back from the long Labor Day weekend! We will meet in the 3rd floor weight room at 0530 for a special Hero WOD in honor of the 19 firefighters who lost their lives in Arizona earlier this summer. Please claim as many racks and bars as possible (the shorter racks on the right side, if possible, for use of the pull-up bars). Floor space around the bench press racks can be used as additional space for the power cleans.

Recommended Warm-Up:
3 Rounds of:
6 Knees to Elbows
12 Vertical Jumps
18 Walking Lunges (total, not per leg)

"Support the Hotshots" CrossFit Memorial WOD

"HOTSHOTS 19"

6 Rounds for Time of:
30 Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
Run 400m*

*400m from 3rd floor weight room = run out of weight room, turn left and run down to the climbing wall, turn left and run all the way down to the end of the hallway, touch the wall, and come back to the weight room - repeat one time (each trip down and back is approx. 200m).

**Scale as appropriate, especially if you are new to CrossFit and if you just finished the On-Ramp program last week. You can scale by cutting back the number of rounds or the number of reps for each exercise. Everyone should scale the weight of the power cleans according to their individual ability level.

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