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.