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. We track 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 at 0530. This workout is only open to club members (those who have been participating regularly in the workouts since the beginning of the school year and those who have successfully completed an On-Ramp session or validated previous experience with one of the Black and Gold leaders).
Strength Work: Power Snatch: 3-3-3-2-2-2-1-1-1
WOD: AMRAP in 5 minutes of:
- 4 Power Cleans (155#/105#)
- 24 Double Unders
- 10 Pull-Ups
Thursday, 31 October 2013
HAPPY HALLOWEEN!!!
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. We track 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 62 Room Cardio side by the Rowers at 0530. This workout is open to EVERYONE!!
WOD: AMRAP in 15 minutes:
Row 250 meters
25 Push-Ups
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. We track 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 62 Room Cardio side by the Rowers at 0530. This workout is open to EVERYONE!!
WOD: AMRAP in 15 minutes:
Row 250 meters
25 Push-Ups
Wednesday, 30 October 2013
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. We track 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 at 0530. This workout is only open to club members (those who have been participating regularly in the workouts since the beginning of the school year and those who have successfully completed an On-Ramp session or validated previous experience with one of the Black and Gold leaders).
WOD: AMRAP in 15 minutes of:
- 7 Push Press (135#)
- 10 Overhead Squats (135#)
- 15 Sit-Ups
Regular Class: We will meet in the 3rd Floor Weight Room at 0530. This workout is only open to club members (those who have been participating regularly in the workouts since the beginning of the school year and those who have successfully completed an On-Ramp session or validated previous experience with one of the Black and Gold leaders).
WOD: AMRAP in 15 minutes of:
- 7 Push Press (135#)
- 10 Overhead Squats (135#)
- 15 Sit-Ups
Tuesday, 29 October 2013
Announcement: CONGRATULATIONS to all of the new Black and Gold club members who competed the On-Ramp program yesterday! Stay tuned for more information on the next On-Ramp opportunity.
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. We track 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 62 Room at 0530. This workout is open to EVERYONE!!
WOD: Chipper (For Time):
25 Lunges (per leg)
20 Pull-Ups
50 Box Jumps
25 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebell Swings (with dumbbells)
30 Sit-Ups
20 Hang Squat Cleans (with dumbbells)
25 Supermans/Back Extensions
30 Wall Balls
3 Rope Climbs (run to Hayes Gym on 2nd floor)
***Scale all rep amounts, as needed. If you are still new to CrossFit, cut every rep amount listed above in half and focus on form.
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. We track 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 62 Room at 0530. This workout is open to EVERYONE!!
WOD: Chipper (For Time):
25 Lunges (per leg)
20 Pull-Ups
50 Box Jumps
25 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebell Swings (with dumbbells)
30 Sit-Ups
20 Hang Squat Cleans (with dumbbells)
25 Supermans/Back Extensions
30 Wall Balls
3 Rope Climbs (run to Hayes Gym on 2nd floor)
***Scale all rep amounts, as needed. If you are still new to CrossFit, cut every rep amount listed above in half and focus on form.
Monday, 28 October 2013
ON-RAMP: This is the 5th and final day of the current On-Ramp session. For those participating in this session, please meet in the 62 Room of Arvin at 0530. All 5 days are mandatory for club membership, so if you missed this session, please see below.
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. We track 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 at 0530. Please move quickly to the 3rd floor and claim 4-6 bench press racks, as well as the 3 deadlift platforms closest to the bench press racks. This workout is only open to club members (those who have been participating regularly in the workouts since the beginning of the school year and those who have successfully completed an On-Ramp session or validated previous experience with one of the Black and Gold leaders).
Strength Work: Bench Press: 5-5-5-3-3-3
WOD: 5 Rounds for Time of:
30 Double Unders
7 Deadlifts (185#/135#) - weight should be appropriate for you to be able to do a set of 7 unbroken - it is for time, but you must ensure you focus on proper form and technique.
***If you do not have double unders yet, you can sub 3 singles for 1 double under. However, you are only going to learn double unders if you practice them. If you attempt a double under and the rope gets around twice but then gets caught on your feet at the end, then count that as a good rep (scaling option). You want to move through this workout as quickly as possible, so if you are spending too much time getting stuck on double unders and resting after each rep, then move to singles to keep the intensity level up.
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. We track 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 at 0530. Please move quickly to the 3rd floor and claim 4-6 bench press racks, as well as the 3 deadlift platforms closest to the bench press racks. This workout is only open to club members (those who have been participating regularly in the workouts since the beginning of the school year and those who have successfully completed an On-Ramp session or validated previous experience with one of the Black and Gold leaders).
Strength Work: Bench Press: 5-5-5-3-3-3
WOD: 5 Rounds for Time of:
30 Double Unders
7 Deadlifts (185#/135#) - weight should be appropriate for you to be able to do a set of 7 unbroken - it is for time, but you must ensure you focus on proper form and technique.
***If you do not have double unders yet, you can sub 3 singles for 1 double under. However, you are only going to learn double unders if you practice them. If you attempt a double under and the rope gets around twice but then gets caught on your feet at the end, then count that as a good rep (scaling option). You want to move through this workout as quickly as possible, so if you are spending too much time getting stuck on double unders and resting after each rep, then move to singles to keep the intensity level up.
Friday, 25 October 2013
ON-RAMP will meet at 0530 in the 3rd floor weight room of Arvin. This class started Tuesday, 22 October 2013, so if you missed this opportunity, please email us at blackandgoldcrossfit@gmail.com to sign-up for the next class (dates TBD). Since we are condensing the On-Ramp training program from 2 weeks into 1 week, attendance at all 5 sessions is mandatory in order to officially be added as a member of the club - membership is required to attend some of the more technical workouts to make sure that you have the appropriate background and training to perform the movements correctly.
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. We track 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.
Regular Class: We will meet at 0530 in the 62 Room. Please This workout is open to everyone!
WOD: Team BARBARA:
With a partner, complete the following (only 1 person works at a time; split up the reps as needed to get through the workout as a team as quickly as possible)
5 Rounds of:
- 30 Pull-Ups
- 40 Push-Ups
- 50 Sit-Ups
- 60 Squats
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. We track 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.
Regular Class: We will meet at 0530 in the 62 Room. Please This workout is open to everyone!
WOD: Team BARBARA:
With a partner, complete the following (only 1 person works at a time; split up the reps as needed to get through the workout as a team as quickly as possible)
5 Rounds of:
- 30 Pull-Ups
- 40 Push-Ups
- 50 Sit-Ups
- 60 Squats
Thursday, 24 October 2013
ON-RAMP will meet at 0530 in the 62 room of Arvin. This class started Tuesday, 22 October 2013, so if you missed this opportunity, please email us at blackandgoldcrossfit@gmail.com to sign-up for the next class (dates TBD). Since we are condensing the On-Ramp training program from 2 weeks into 1 week, attendance at all 5 sessions is mandatory in order to officially be added as a member of the club - membership is required to attend some of the more technical workouts to make sure that you have the appropriate background and training to perform the movements correctly.
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. We track 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.
Regular Class: We will meet at 0530 in the 3rd Floor Weight Room. Please bring a jump rope and try to be first in the door of Arvin when it opens and move to the 3rd floor weight room to claim at least 3 of the squat racks. If you get 3 racks, you might be able to use the front and back rack positions for a total if 6 bars/stations. Set different weights on each bar and pair up or triple up as needed - everyone shoud be staggered enough throughout this workout allowing everyone in the group to do the WOD at the same time. This workout is only open to members of the club (those who have been participating regularly since the beginning of this school year and those who have successfully completed one of the On-Ramp sessions).
WOD: FOR TIME:
Complete 100 Double Unders, immediately followed by:
5 Rounds of:
- 5 Back Squats (Advanced: 225#/155#. Intermediate: 155#/115#. Beginner: 95#/65#. Regardless of level, scale as appropriate for your ability level).
- 10 Burpees
- 15 Kettlebell Swings (53#/35# - scale as appropriate based on your ability level)
Once 5 rounds are complete, do 100 Double Unders.
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. We track 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.
Regular Class: We will meet at 0530 in the 3rd Floor Weight Room. Please bring a jump rope and try to be first in the door of Arvin when it opens and move to the 3rd floor weight room to claim at least 3 of the squat racks. If you get 3 racks, you might be able to use the front and back rack positions for a total if 6 bars/stations. Set different weights on each bar and pair up or triple up as needed - everyone shoud be staggered enough throughout this workout allowing everyone in the group to do the WOD at the same time. This workout is only open to members of the club (those who have been participating regularly since the beginning of this school year and those who have successfully completed one of the On-Ramp sessions).
WOD: FOR TIME:
Complete 100 Double Unders, immediately followed by:
5 Rounds of:
- 5 Back Squats (Advanced: 225#/155#. Intermediate: 155#/115#. Beginner: 95#/65#. Regardless of level, scale as appropriate for your ability level).
- 10 Burpees
- 15 Kettlebell Swings (53#/35# - scale as appropriate based on your ability level)
Once 5 rounds are complete, do 100 Double Unders.
Wednesday, 23 October 2013
ON-RAMP will meet at 0530 in the 3rd Floor weight room. This class started Tuesday, 22 October 2013, so if you missed this opportunity, please email us at blackandgoldcrossfit@gmail.com to sign-up for the next class (dates TBD). Since we are condensing the On-Ramp training program from 2 weeks into 1 week, attendance at all 5 sessions is mandatory in order to officially be added as a member of the club - membership is required to attend some of the more technical workouts to make sure that you have the appropriate background and training to perform the movements correctly.
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. We track 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.
Regular Class: We will meet at 0530 in the 62 Room. This workout is open to EVERYONE!
WOD: "DT" 21-15-9:
- Hand-Stand Push-Ups
- Ring Dips
- Push-Ups
***As part of your warm-up, take about 5 minutes to practice hand-stand push-ups and work on a different scaling option if you do not have the full hand-stand push-up yet. If you have hand-stand push-ups, try to work on kipping hand-stand push-ups.
Post-WOD:
Alternating Tabata Sit-Ups and Squats (1st round sit-ups, 2nd round squats, 3rd round sit-ups, etc. for a total of 16 rounds, 8 of each exercise).
***Tabata is 8 rounds (per exercise) of 20 seconds of work, 10 seconds of rest
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. We track 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.
Regular Class: We will meet at 0530 in the 62 Room. This workout is open to EVERYONE!
WOD: "DT" 21-15-9:
- Hand-Stand Push-Ups
- Ring Dips
- Push-Ups
***As part of your warm-up, take about 5 minutes to practice hand-stand push-ups and work on a different scaling option if you do not have the full hand-stand push-up yet. If you have hand-stand push-ups, try to work on kipping hand-stand push-ups.
Post-WOD:
Alternating Tabata Sit-Ups and Squats (1st round sit-ups, 2nd round squats, 3rd round sit-ups, etc. for a total of 16 rounds, 8 of each exercise).
***Tabata is 8 rounds (per exercise) of 20 seconds of work, 10 seconds of rest
Tuesday, 22 October 2013
ON-RAMP starts today, Tuesday, 22 October 2013. For everyone who has been interested in joining the Black and Gold CrossFit program, now is your chance!! Don't miss this exciting opportunity! If you would like to participate, please meet in the 3rd floor weight room of Arvin at 0530. This session will run from 0530-0630 Tues-Fri and then a 2-hour session on Saturday morning, 26 October. Since we are condensing the On-Ramp training program from 2 weeks into 1 week, attendance at all 5 sessions is mandatory in order to officially be added as a member of the club - membership is required to attend some of the more technical workouts to make sure that you have the appropriate background and training to perform the movements correctly.
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. We track 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.
Regular Class: We will meet at 0530 in the 62 Room on the Cardio Side by the Rowers. This workout is open to EVERYONE!
WOD: Partner Workout in 2 segments:
1st Segment: Partner A rows for Calories while Partner B does max burpees in 1 minute and then switch. After each partner completes each exercise, rest for 45 seconds. Then, repeat 3 times (total of 4 rounds).
2nd Segment: Partner A does double unders while Partner B does Med Ball Cleans for 1 minute and then switch. After each partner completes each exercise, rest for 45 seconds. Then, repeat 3 times (total of 4 rounds).
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. We track 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.
Regular Class: We will meet at 0530 in the 62 Room on the Cardio Side by the Rowers. This workout is open to EVERYONE!
WOD: Partner Workout in 2 segments:
1st Segment: Partner A rows for Calories while Partner B does max burpees in 1 minute and then switch. After each partner completes each exercise, rest for 45 seconds. Then, repeat 3 times (total of 4 rounds).
2nd Segment: Partner A does double unders while Partner B does Med Ball Cleans for 1 minute and then switch. After each partner completes each exercise, rest for 45 seconds. Then, repeat 3 times (total of 4 rounds).
Monday, 21 October 2013
Announcements: There will NOT be a class today due to the academy's observance of Columbus Day, resulting in no academic classes.
ON-RAMP starts this Tuesday, 22 October 2013. Please meet in the 3rd floor weight room of Arvin at 0530. This session will run from 0530-0630 Tues-Fri and then a 2-hour session on Saturday morning, 26 October. Since we are condensing the On-Ramp training program from 2 weeks into 1 week, attendance at all 5 sessions is mandatory in order to officially be added as a member of the club - membership is required to attend some of the more technical workouts to make sure that you have the appropriate background and training to perform the movements correctly.
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. We track 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 starts this Tuesday, 22 October 2013. Please meet in the 3rd floor weight room of Arvin at 0530. This session will run from 0530-0630 Tues-Fri and then a 2-hour session on Saturday morning, 26 October. Since we are condensing the On-Ramp training program from 2 weeks into 1 week, attendance at all 5 sessions is mandatory in order to officially be added as a member of the club - membership is required to attend some of the more technical workouts to make sure that you have the appropriate background and training to perform the movements correctly.
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. We track 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.
Friday, 18 October 2013
Announcements:
Just a reminder that Black and Gold t-shirts are still available for purchase (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.
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. We track 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.
On-Ramp Update: We have about 20 people signed up for the next On-Ramp program, so we are working to get the next session scheduled. Please be patient as we try to find the next best time that does not conflict with the academy schedule, MIAD tryouts, etc. If you are interested and you have not signed up yet, please email us at blackandgoldcrossfit@gmail.com, so we can keep you posted once the details are confirmed.
Regular Class: We will meet in the 3rd floor weight room at 0530. Jog up to weight room and claim as many deadlift platforms and bars as possible. You must be a member of Black and Gold CrossFit to attend this workout due to the technical requirements of the workout. Information for the next On-Ramp session is below.
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
WOD: "DONNY:"
21-15-9-9-15-21
Deadlifts (225#/155#)
Burpees
Just a reminder that Black and Gold t-shirts are still available for purchase (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.
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. We track 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.
On-Ramp Update: We have about 20 people signed up for the next On-Ramp program, so we are working to get the next session scheduled. Please be patient as we try to find the next best time that does not conflict with the academy schedule, MIAD tryouts, etc. If you are interested and you have not signed up yet, please email us at blackandgoldcrossfit@gmail.com, so we can keep you posted once the details are confirmed.
Regular Class: We will meet in the 3rd floor weight room at 0530. Jog up to weight room and claim as many deadlift platforms and bars as possible. You must be a member of Black and Gold CrossFit to attend this workout due to the technical requirements of the workout. Information for the next On-Ramp session is below.
WOD: "DONNY:"
21-15-9-9-15-21
Deadlifts (225#/155#)
Burpees
Thursday, 17 October 2013
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. We track 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.
On-Ramp Update: We have about 20 people signed up for the next On-Ramp program, so we are working to get the next session scheduled. Please be patient as we try to find the next best time that does not conflict with the academy schedule, MIAD tryouts, etc. If you are interested and you have not signed up yet, please email us at blackandgoldcrossfit@gmail.com, so we can keep you posted once the details are confirmed.
Regular Class: We will meet in Hayes Gym by the ropes at 0530! This workout is open to EVERYONE!
WOD: AMRAP in 20 minutes with a partner of:
Each partner completes 2 rope climbs (alternating - only 1 person works at a time)
Each partner completes 2 monkey bar traverses (alternating - only 1 person works at a time)
50 squats total - partners switch off to complete a total of 50 squats, only 1 person works at a time
50 Supermans - partners switch off to complete a total of 50, only 1 person works at a time
On-Ramp Update: We have about 20 people signed up for the next On-Ramp program, so we are working to get the next session scheduled. Please be patient as we try to find the next best time that does not conflict with the academy schedule, MIAD tryouts, etc. If you are interested and you have not signed up yet, please email us at blackandgoldcrossfit@gmail.com, so we can keep you posted once the details are confirmed.
Regular Class: We will meet in Hayes Gym by the ropes at 0530! This workout is open to EVERYONE!
WOD: AMRAP in 20 minutes with a partner of:
Each partner completes 2 rope climbs (alternating - only 1 person works at a time)
Each partner completes 2 monkey bar traverses (alternating - only 1 person works at a time)
50 squats total - partners switch off to complete a total of 50 squats, only 1 person works at a time
50 Supermans - partners switch off to complete a total of 50, only 1 person works at a time
Wednesday, 16 October 2013
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. We track 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.
On-Ramp Update: We have about 20 people signed up for the next On-Ramp program, so we are working to get the next session scheduled. Please be patient as we try to find the next best time that does not conflict with the academy schedule, MIAD tryouts, etc. If you are interested and you have not signed up yet, please email us at blackandgoldcrossfit@gmail.com, so we can keep you posted once the details are confirmed.
Regular Class: We will meet in the 3rd floor weight room of Arvin at 0530 - BRING A TOWEL! This workout is open to EVERYONE!
Strength: Push Press: 5-5-5
*Start out with an empty bar to focus on form and technique and to get warmed up. Slowly start adding weight while conducing sets of 5. Once you get to a weight where a set of 5 is challenging for you, count that as Set #1. Continue adding weight as appropriate to try to find your max weight for a set of 5.
WOD: 5 Rounds for Time of:
6 Thrusters (70-80% of the weight you used for Set #3 of the Push Press strength circuit)
12 Dumbbell Swings (55# / 35#)
18 Push-Ups
On-Ramp Update: We have about 20 people signed up for the next On-Ramp program, so we are working to get the next session scheduled. Please be patient as we try to find the next best time that does not conflict with the academy schedule, MIAD tryouts, etc. If you are interested and you have not signed up yet, please email us at blackandgoldcrossfit@gmail.com, so we can keep you posted once the details are confirmed.
Regular Class: We will meet in the 3rd floor weight room of Arvin at 0530 - BRING A TOWEL! This workout is open to EVERYONE!
Strength: Push Press: 5-5-5
*Start out with an empty bar to focus on form and technique and to get warmed up. Slowly start adding weight while conducing sets of 5. Once you get to a weight where a set of 5 is challenging for you, count that as Set #1. Continue adding weight as appropriate to try to find your max weight for a set of 5.
WOD: 5 Rounds for Time of:
6 Thrusters (70-80% of the weight you used for Set #3 of the Push Press strength circuit)
12 Dumbbell Swings (55# / 35#)
18 Push-Ups
Tuesday, 15 October 2013
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. We track 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.
On-Ramp Update: We have about 20 people signed up for the next On-Ramp program, so we are working to get the next session scheduled. Please be patient as we try to find the next best time that does not conflict with the academy schedule, MIAD tryouts, etc. If you are interested and you have not signed up yet, please email us at blackandgoldcrossfit@gmail.com, so we can keep you posted once the details are confirmed.
Regular Class: We will meet at the Shea Stadium track at 0530! This workout is open to EVERYONE!
WOD: 10 Rounds of 100m sprints with 90 seconds rest in between each set.
Post WOD: Burpee Broad Jump Challenge - Who can burpee broad jump across the width of the football field (from sideline to sideline) in the fewest number of broad jumps and the fastest time? Post your time and # of reps in the comment section of the blog. For these burpees, you do not jump up and clap your hands overhead; instead, you explode out of the squat position jumping forward (both feet leaving the ground at the same time) for maximum horizontal distance.
On-Ramp Update: We have about 20 people signed up for the next On-Ramp program, so we are working to get the next session scheduled. Please be patient as we try to find the next best time that does not conflict with the academy schedule, MIAD tryouts, etc. If you are interested and you have not signed up yet, please email us at blackandgoldcrossfit@gmail.com, so we can keep you posted once the details are confirmed.
Regular Class: We will meet at the Shea Stadium track at 0530! This workout is open to EVERYONE!
WOD: 10 Rounds of 100m sprints with 90 seconds rest in between each set.
Post WOD: Burpee Broad Jump Challenge - Who can burpee broad jump across the width of the football field (from sideline to sideline) in the fewest number of broad jumps and the fastest time? Post your time and # of reps in the comment section of the blog. For these burpees, you do not jump up and clap your hands overhead; instead, you explode out of the squat position jumping forward (both feet leaving the ground at the same time) for maximum horizontal distance.
Monday, 14 October 2013
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.
On-Ramp Update: We have about 20 people signed up for the next On-Ramp program, so we are working to get the next session scheduled. Please be patient as we try to find the next best time that does not conflict with the academy schedule, MIAD tryouts, etc. If you are interested and you have not signed up yet, please email us at blackandgoldcrossfit@gmail.com, so we can keep you posted once the details are confirmed.
Regular Class: We will meet in the '62 Room of Arvin at 0530 - BRING A TOWEL! This workout is open to EVERYONE!
Warm-Up: Run 1 lap around the 1st floor hallway loop, and then do 2-3 rounds of:
3 Hand-Stand Push-Ups
4 Pistols (per leg) - hold onto a machine or pole if needed if you don't have the balance to do it on your own yet
5 Knees to Elbows
WOD: "FIGHT GONE BAD WANNA-BE":
1st station: Wall Ball Squats (20#/14#)
2nd station: Pull-Ups
3rd station: Box Jumps (24"/20")
4th station: Push-Ups (CrossFit standard - chest and thighs touch the ground at the bottom of every rep)
5th station: Row (score is # of calories burned, so ensure calories are displayed on the screen)
* A Fight Gone Bad style-WOD is 3 Rounds of 1 minute at each station with 1 minute rest at the end of each round. Keep a running count of your # reps for each round. Each round you want to try to beat your previous score. Add up your score from all 3 rounds and post to the comment section of the blog.
*The clock is continuous, so get to the next station as quickly as possible. It will take approx. 15 seconds to get to the rowers and get your feet set, so an instructor will be there to start the 1 minute row clock, but then you will only get 45 seconds rest before starting the next round.
On-Ramp Update: We have about 20 people signed up for the next On-Ramp program, so we are working to get the next session scheduled. Please be patient as we try to find the next best time that does not conflict with the academy schedule, MIAD tryouts, etc. If you are interested and you have not signed up yet, please email us at blackandgoldcrossfit@gmail.com, so we can keep you posted once the details are confirmed.
Regular Class: We will meet in the '62 Room of Arvin at 0530 - BRING A TOWEL! This workout is open to EVERYONE!
Warm-Up: Run 1 lap around the 1st floor hallway loop, and then do 2-3 rounds of:
3 Hand-Stand Push-Ups
4 Pistols (per leg) - hold onto a machine or pole if needed if you don't have the balance to do it on your own yet
5 Knees to Elbows
WOD: "FIGHT GONE BAD WANNA-BE":
1st station: Wall Ball Squats (20#/14#)
2nd station: Pull-Ups
3rd station: Box Jumps (24"/20")
4th station: Push-Ups (CrossFit standard - chest and thighs touch the ground at the bottom of every rep)
5th station: Row (score is # of calories burned, so ensure calories are displayed on the screen)
* A Fight Gone Bad style-WOD is 3 Rounds of 1 minute at each station with 1 minute rest at the end of each round. Keep a running count of your # reps for each round. Each round you want to try to beat your previous score. Add up your score from all 3 rounds and post to the comment section of the blog.
*The clock is continuous, so get to the next station as quickly as possible. It will take approx. 15 seconds to get to the rowers and get your feet set, so an instructor will be there to start the 1 minute row clock, but then you will only get 45 seconds rest before starting the next round.
Friday, 11 October 2013
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 '62 Room of Arvin at 0530 - BRING A TOWEL! This workout is open to EVERYONE!
WOD: AMRAP in 20 minutes of:
10 Pull-Ups
10 Medicine Ball Squat Cleans (20#/14#)
10 Burpees
1 Stairway to Heaven
Regular Class: We will meet in the '62 Room of Arvin at 0530 - BRING A TOWEL! This workout is open to EVERYONE!
WOD: AMRAP in 20 minutes of:
10 Pull-Ups
10 Medicine Ball Squat Cleans (20#/14#)
10 Burpees
1 Stairway to Heaven
Thursday, 10 October 2013
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 - BRING A TOWEL! Please try to be first into the building and move quickly to the weight room to claim at least 3 of the platforms on the far left side closest to the bench press racks. You will also need to claim other bars and use the surrounding floor space. This workout is only open to Black and Gold members who have attended the On-Ramp course or validated their skills/previous experience with one of the instructors! See the info above to learn more about the On-Ramp program if you want to become a member.
Warm-Up: 2-3 rounds of Shoulder mobility exercises with PVC pipes alternating with 10-12 lunges per leg
Strength: 5-5-5-3-3-3 of Overhead Squats
*Practice the movement with PVC pipe and once an instructor validates your form/technique, move to an empty barbell. Start with a sets of 5 and slowly start adding weight as appropriate. Once you find a weight where 5 reps is challenging for you, count that as set #1. Continue adding weight, focusing on form and technique, and try to find your max weight for a set of 3 reps.
WOD: AMRAP in 12 minutes of:
12 Overhead Squats (NO MORE than 50% of your max weight for 3 reps from the strength practice; bar starts on the ground at the beginning of each round, not on the rack)
5 Burpees
Run 200m (run out the 3rd floor weight room door closest to the stairwell, down to the water fountains by the DPE Office Suite and back)
Regular Class: We will meet in the 3rd floor Weight Room of Arvin at 0530 - BRING A TOWEL! Please try to be first into the building and move quickly to the weight room to claim at least 3 of the platforms on the far left side closest to the bench press racks. You will also need to claim other bars and use the surrounding floor space. This workout is only open to Black and Gold members who have attended the On-Ramp course or validated their skills/previous experience with one of the instructors! See the info above to learn more about the On-Ramp program if you want to become a member.
Warm-Up: 2-3 rounds of Shoulder mobility exercises with PVC pipes alternating with 10-12 lunges per leg
Strength: 5-5-5-3-3-3 of Overhead Squats
*Practice the movement with PVC pipe and once an instructor validates your form/technique, move to an empty barbell. Start with a sets of 5 and slowly start adding weight as appropriate. Once you find a weight where 5 reps is challenging for you, count that as set #1. Continue adding weight, focusing on form and technique, and try to find your max weight for a set of 3 reps.
WOD: AMRAP in 12 minutes of:
12 Overhead Squats (NO MORE than 50% of your max weight for 3 reps from the strength practice; bar starts on the ground at the beginning of each round, not on the rack)
5 Burpees
Run 200m (run out the 3rd floor weight room door closest to the stairwell, down to the water fountains by the DPE Office Suite and back)
Wednesday, 9 October 2013
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 '62 Room of Arvin at 0530 - BRING A TOWEL and a JUMP ROPE! If you do not have a jump rope yet, we have a few new Black and Gold ropes that you can use. We will start doing double unders more often in the WODs, so you should order a speed rope online if you have not done so already. This workout is open to EVERYONE!
Warm-Up: Run 1 lap around the Comm and Supt's house (approximately 500m). Spend approximately 10 minutes learning the technique of double unders and practice.
WOD: "ANNIE"
50-40-30-20-10 of:
Double Unders
Sit-Ups
**If you cannot do double unders, still try to attempt them. Only if you are new to double unders, attempts can count if the rope gets around twice and just gets caught up on your feet. However, if you are having to stop after every attempt, your intensity might not be high enough so we will encourage you to scale. If you need to scale, 3 single jumps = 1 double under.
Post WOD:
Tabata Hand-release Push-Ups
*Tabata = 8 rounds of 20 seconds on, 10 seconds rest. Keep track of the number of reps per round with a goal of trying to maintain or beat the previous number of reps with each new set.
Regular Class: We will meet in the '62 Room of Arvin at 0530 - BRING A TOWEL and a JUMP ROPE! If you do not have a jump rope yet, we have a few new Black and Gold ropes that you can use. We will start doing double unders more often in the WODs, so you should order a speed rope online if you have not done so already. This workout is open to EVERYONE!
Warm-Up: Run 1 lap around the Comm and Supt's house (approximately 500m). Spend approximately 10 minutes learning the technique of double unders and practice.
WOD: "ANNIE"
50-40-30-20-10 of:
Double Unders
Sit-Ups
**If you cannot do double unders, still try to attempt them. Only if you are new to double unders, attempts can count if the rope gets around twice and just gets caught up on your feet. However, if you are having to stop after every attempt, your intensity might not be high enough so we will encourage you to scale. If you need to scale, 3 single jumps = 1 double under.
Post WOD:
Tabata Hand-release Push-Ups
*Tabata = 8 rounds of 20 seconds on, 10 seconds rest. Keep track of the number of reps per round with a goal of trying to maintain or beat the previous number of reps with each new set.
Tuesday, 8 October 2013
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 '62 Room (CARDIO SIDE by the Rowers) at 0530 - BRING A TOWEL! This workout is open to EVERYONE!
WOD:
**2 people per rower (alternate so one person rows while the other rests)
5 Rounds of:
Row 500m (rest after each set the amount of time it takes partner to row 500m)
Once partners finish the rowing, immediately move to the weight room side of the 62 Room and do the following:
AMRAP in 8 minutes of:
10 Toes to Bar
10 Ring Dips
10 Kettlebell Swings (with Dumbbells) (55#/35#)
Regular Class: We will meet in the '62 Room (CARDIO SIDE by the Rowers) at 0530 - BRING A TOWEL! This workout is open to EVERYONE!
WOD:
**2 people per rower (alternate so one person rows while the other rests)
5 Rounds of:
Row 500m (rest after each set the amount of time it takes partner to row 500m)
Once partners finish the rowing, immediately move to the weight room side of the 62 Room and do the following:
AMRAP in 8 minutes of:
10 Toes to Bar
10 Ring Dips
10 Kettlebell Swings (with Dumbbells) (55#/35#)
Monday, 7 October 2013
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 '62 Room of Arvin at 0530 - BRING A TOWEL! This workout is open to EVERYONE!
WOD: 5 Rounds for Time of:
Run 400m
30 Wall Balls (20# / 14#)
**400m run is approximately 2 laps around the 1st floor loop (Run out of 62 room down the hallway along side Stairway to Heaven - stay on the first floor and go to the end of the hallway, turn left, go all the way to the end, and turn left again to run by the DPE trainer's office, go out the door and turn left into the main hallway. On the 2nd lap, turn right into the hallway between the '62 cardio room and the '62 weight room).
Post WOD: Move to Hayes Gym and find your Max Distance of Hand-Stand Walking. If you are weak at this skill or still working on a free standing hand-stand, partner up and spot each other. Work first on trying to hold the hand-stand for 5-10 seconds. Then, your partner can spot your legs as you try to walk with your hands (similar to the wheel barrel exercise, except you are vertical in the hand-stand position)
Regular Class: We will meet in the '62 Room of Arvin at 0530 - BRING A TOWEL! This workout is open to EVERYONE!
WOD: 5 Rounds for Time of:
Run 400m
30 Wall Balls (20# / 14#)
**400m run is approximately 2 laps around the 1st floor loop (Run out of 62 room down the hallway along side Stairway to Heaven - stay on the first floor and go to the end of the hallway, turn left, go all the way to the end, and turn left again to run by the DPE trainer's office, go out the door and turn left into the main hallway. On the 2nd lap, turn right into the hallway between the '62 cardio room and the '62 weight room).
Post WOD: Move to Hayes Gym and find your Max Distance of Hand-Stand Walking. If you are weak at this skill or still working on a free standing hand-stand, partner up and spot each other. Work first on trying to hold the hand-stand for 5-10 seconds. Then, your partner can spot your legs as you try to walk with your hands (similar to the wheel barrel exercise, except you are vertical in the hand-stand position)
Friday, 4 October 2013
Announcements:
#1: Arvin Gym has RESUMED normal operating hours. Therefore, we will continue to be able to do workouts at 0530 in the gym.
#2: 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.
#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 Hayes Gym by the ropes at 0530. This workout is open to EVERYONE!
WOD: 4 Rounds for Time of:
- Run 400m (Exit Hayes Gym closest to the ropes where the IOCT starts and run down the hallway, turn left, run to the far wall at the end of the building (L-shaped hallway), and then run back.
- 15 Hand-stand push-ups
- 2 rope climb ascents
***If you cannot do Hand-stand push-ups, practice by doing negatives - kick up into a hand stand, slowly lower yourself to the ground until your head touches, stand up, and then repeat.
#1: Arvin Gym has RESUMED normal operating hours. Therefore, we will continue to be able to do workouts at 0530 in the gym.
#2: 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.
#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 Hayes Gym by the ropes at 0530. This workout is open to EVERYONE!
WOD: 4 Rounds for Time of:
- Run 400m (Exit Hayes Gym closest to the ropes where the IOCT starts and run down the hallway, turn left, run to the far wall at the end of the building (L-shaped hallway), and then run back.
- 15 Hand-stand push-ups
- 2 rope climb ascents
***If you cannot do Hand-stand push-ups, practice by doing negatives - kick up into a hand stand, slowly lower yourself to the ground until your head touches, stand up, and then repeat.
Thursday, 3 October 2013
Announcements:
#1: Until further notice, Arvin Gym has RESUMED normal operating hours. Therefore, we will continue to be able to do workouts at 0530 in the gym.
#2: 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.
#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 only open to club members and those who attended the Power Clean skills clinic this past weekend.
Strength Work:
Front Squat: 5-5-3-3-1-1
***Start with an empty bar to practice the technique and ensure you have proper form. Slowly start adding weight and do sets of 5. Once you find a weight where a set of 5 is challenging for you, count that as set #1. Continue adding weight and work towards finding your 1 Rep Max.
METCON: 15-12-9 of:
- Front Squats (80% of your 1 Rep Max)
- Box Jumps
- Pull-Ups
#1: Until further notice, Arvin Gym has RESUMED normal operating hours. Therefore, we will continue to be able to do workouts at 0530 in the gym.
#2: 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.
#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 only open to club members and those who attended the Power Clean skills clinic this past weekend.
Strength Work:
Front Squat: 5-5-3-3-1-1
***Start with an empty bar to practice the technique and ensure you have proper form. Slowly start adding weight and do sets of 5. Once you find a weight where a set of 5 is challenging for you, count that as set #1. Continue adding weight and work towards finding your 1 Rep Max.
METCON: 15-12-9 of:
- Front Squats (80% of your 1 Rep Max)
- Box Jumps
- Pull-Ups
Wednesday, 2 October 2013
Announcements: Due to government shut-down Arvin Gym will not open until 0700 during the week (closed on Saturday and Sunday). Therefore, we will have to be creative with our workouts for an indefinite period of time.
Regular Class: We will meet in front of Arvin at 0530 for an outdoor workout, so dress accordingly. This workout is open to EVERYONE!
WOD:
Run to the Buffalo Soldier Field Pull-Up bars and complete the following:
10-9-8-7-6-5-4-3-2-1 of Knees to Elbows
Alternating with:
1-2-3-4-5-6-7-8-9-10 of Burpee Broad Jumps (instead of jumping up at the end of the burpee, jump out for max horizontal distance)
Then, run back to Arvin Gym
***10 Knees to Elbows, 1 Burpee Broad Jump, 9 Knees to Elbows, 2 Burpee Broad Jumps, etc...
Post total time for workout completion to the comments.
Regular Class: We will meet in front of Arvin at 0530 for an outdoor workout, so dress accordingly. This workout is open to EVERYONE!
WOD:
Run to the Buffalo Soldier Field Pull-Up bars and complete the following:
10-9-8-7-6-5-4-3-2-1 of Knees to Elbows
Alternating with:
1-2-3-4-5-6-7-8-9-10 of Burpee Broad Jumps (instead of jumping up at the end of the burpee, jump out for max horizontal distance)
Then, run back to Arvin Gym
***10 Knees to Elbows, 1 Burpee Broad Jump, 9 Knees to Elbows, 2 Burpee Broad Jumps, etc...
Post total time for workout completion to the comments.
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