MONDAY (31 JAN 2016)

Warm-up	Row 500 Or Run 400m -20 Lunges (F & B) -20 Air Squats -5 Inch Worms
Location	62 Room
Strength / Skill	Push-ups
Location	62 Room
Beginner	Work on Handstand Push-ups
Proficient	Handstand push-ups x5 reps 30 sec rest Go until unable to complete 5 streight, or 10 minutes is up.
Competitor	Handstand push-ups x5 reps 30 sec rest Go until unable to complete 5 streight, or 10 minutes is up. OR Hand Stand Walk
WOD Location	62' Room
Equipment	In Room
Beginner Level 1	In 2 Person Teams 20 MIN One Person Rows 500m The other partner conpletes and many rounds as possible of 10 Pushups & 10 Sit-ups.
Proficient Level 2
Competitor Level 3
Substitutions / Notes	Can do elevated push-ups if not abel to do HSPU
	Reduce rowing distance if necessary.

If working on your own:  Row 500m for time.  Then in the same amount of time complete as many rounds as possible of 10 Push-ups & 10 Sit-ups.  Continue to repeat this process for a total of 20 minutes.  Record total number of rounds and reps per round.

FRIDAY (29 JAN 2016)

Warm-up	Run Stair Loop Or Run 3 laps in Hayes -20 Lunges (F & B) -20 Air Squats -5 Inch Worms -Hip Stretching Lat stretching w/bar
Location	3rd Floor WR
Strength / Skill	Front Suat
Location	3rd Floor Weight Room
Beginner	Establish 5 RM front squat Start with bar or no more than (95/65)
Proficient	Front Squat x5 @ 50% x5 @ 60% x5 @ 70% x3 @ 80% x3 @ 85%
Competitor	Front Squat x5 @ 50% x5 @ 60% x5 @ 70% x3 @ 80% x3 @ 85%
WOD Location	3rd Floor Weight Room
Equipment	In Room
Beginner Level 1	10 Rounds 10 x Deadlift (135/95) 10 x Push-ups
Proficient Level 2	10 Rounds 10 x Deadlift (185/115) 15 x Push-ups
Competitor Level 3	10 Rounds 10 x Deadlift (185/135) 10 x Lateral Bar Burpees
Substatutions / Notes	Scale Weight on DL as needed.
	Form more important than time.
	Reduce reps if have to break up more then 2-3 times

THURSDAY (28 JAN 2016)

Warm-up	Run 1 laps in Hayes -1 lap backwards & Skipping -20 Lunges (F & B) -20 Air Squats -10 Burpees -Hip Stretching -PVP DL Practice
Location	Hayes
Strength / Skill	Pulling
Location	Hayes Gym
Beginner	5 x 20' rope climb, 1 min rest between
Proficient	5 min AMRAP 20' rope climbs or 5 x legless rope climbs w/ 1 min rest lock on way down
Competitor	5 x legless rope climb w/1 min rest.  Start from seated position. lock on way down
WOD Location	62' Room
Equipment	In Room
Beginner Level 1	All levels same, scale or adjust as needed: 4 Min AMRAP 12 x Toes 2 Bar 12 x HR Push-ups 12 x Air Squats THEN 4 MIN REST 4 Min AMRAP 12 x Burpees 12 x DB Snatch (75/45) 12 x Sit-ups THEN 4 MIN REST 4 Min AMRAP 12 x Pull-ups 12 xKBS (53/35) 12 x Box Jump (24/20)
Proficient Level 2
Competitor Level 3
Substatutions / Notes	Beginners should cut reps in half
	DB Snatch is 6 each hand
	Scale DB Snatch weight as needed
	Scale KBS weight as needed
	Box jump height might not be exact.

WEDNESDAY (27 JAN 2016)

Warm-up	Run Stair Loop Or Run 3 laps in Hayes -20 Lunges (F & B) -20 Air Squats -5 Inch Worms -10 Burpees -Hip Stretching -PVP DL Practice
Location	Outside 3rd Floor WR
Strength / Skill	Dealift / Press
Location	3rd Floor Gym
Beginner	Establish 5 RM for Dead Lift THEN 3x5 Strict Press
Proficient	Deadlift x5 @ 60% x5 @ 70% x5 @ 80% THEN Strict Press x5 @ 60% x5 @ 70% x5 @ 80%
Competitor	Deadlift x5 @ 65% x5 @ 75% x5 @ 85% THEN Strict Press x5 @ 65% x5 @ 75% x5 @ 85%
WOD Location	3rd Floor Weight Room
Equipment	In Room
Beginner Level 1	30 x Clean & Jerk (115/75)
Proficient Level 2	30 x Clean & Jerk (135/95)
Competitor Level 3	30 x Clean & Jerk (135/95) or (155/115)
Substatutions / Notes	30 Clean Then 30 Push Press from rack if C&J not ready

TUESDAY (26 JAN 2016)

Warm-up	Run Stair Loop Or Run 3 laps in Hayes -20 Lunges (F & B) -20 Air Squats -5 Inch Worms -Hip Stretching -PVP Pie Arm & Shouler Stretching
Location	Outside 3rd Floor WR
Strength / Skill	Snatch / OHS
Location	3rd Floor GYM
Beginner	Work on Over Head Squat, first with PVC Pipe, then with bar.  Add weight as comfortable and only with proper form.
Proficient	Work on Power Snatch.  If can easily do more than 135/95, then work on squat snatch.
Competitor	Build to a 1RM Snatch Balance.  Once hit, back off and work on snatch from knee and mid thigh.  Start at 60%, 1 rep each positon, increase by 5-10%, as time allows.
WOD Location	62' Room
Equipment	In Room
Beginner Level 1	12 MIN AMRAP 7 x Pull-ups 14 x Goblet Squat         (25/10 plates) 21 x Push-ups
Proficient Level 2	12 MIN AMRAP 7 x Pull-ups 14 x Goblet Squat (45/25) 21 x HR Push-ups
Competitor Level 3	12 MIN AMRAP 21 x C2B Pull-ups 14 x Goblet Squat (75/45) 7 x HS Push-ups
Substitutions / Notes	Scale goblet to air squats if needed
	Use bands or jumping pullups if needed

MONDAY (25 JAN 2016)

Black & Gold is back!

After a long hiatus the functional fitness club, CrossFit Black & Gold, is back.  We are still working on getting quality coaches to commit to teaching classes, but want to start getting basic programing out for those interested.

Short Term goals:

We hope to have hours to meet out later this week.

We are looking to introduce functional fitness to the Corps of Cadets, as well as interested staff and faculty.  We also want to gather and vet interested coaches, and put together an experienced team to compete in local CrossFit / Functional Fitness competitions.

If interested please contact:
CPT Ouimet:  nicolas.ouimet@usma.edu
or
CPT Bedard:  alex.bedard@usma.edu

More information to follow in the coming week:


Programing:

DATE	25-Jan-16
DAY	MONDAY
Warm-up	Jog lap down one set of stairs and up another. -20 lunges in hallway -20 backwards lunges -20 Air Squats -10 Burpees 2 min stretching
Location	Outside 3rd Floor WR
Strength / Skill	Back Squat & Pull-ups
Location	3rd Floor Gym
Beginner	Back Squat Establish 5xRM -Start with bar. -Form more important than weight. THEN 3 x 5 pull-ups
Proficient	Back Squat x5 @ 65% x5 @ 75% x5 @ 80% THEN 3 x 5-7 Chest to bar
Competitor	Back Squat x5 @ 65% x5 @ 75% x3 @ 85% x 3 @ 90% THEN 3 x 10-15 Chest to bar or 3 x Max Bar MUs
WOD Location	Base of Stairway to Heaven
Equipment	Jump Rope
Beginner Level 1	25 x Air Squat Run Stairs 50 x Single Unders 20 x Burpees 25 x Single Unders 20 x Burpees 50 x Single Unders Run Stairs 25 x Air Squat
Proficient Level 2	50 x Air Squat 2 x Run Stairs 100 x Double Unders 25 x Burpees 50 x Double Unders 100 x Double Unders 2 x Stairs 50 x Air Squats
Competitor Level 3	Do same as Level 2 OR Half reps for Level 2 and do a 20 minute AMRAP.
	If no rope do jump tucks
	Sub 2 singles for 1 double

FORM and SAFETY are more important than hitting a weight, or getting one more rep.  Ensure you are pushing yourself, but also working out within your capability.  If you are new/er to CrossFit / Functional Fitness, or even experienced, please ensure you are listening to your body when you workout.