*Thursday is the 3rd of our 10 day On-Ramp training.
Focus:
-Concept-2 Rower
-Sit-ups
-Wall Balls
Please meet with CPT Squire in the 62'
WEDNESDAY (31 AUG 16)
* Reminder: Due to the scheduled power outage in Arvin (0530-0600) there will be no On-Ramp on Wednesday. We will resume with the 10-day On-Ramp program on Thursday.
WOD
5 x 1000m
-Row
-Run
*Use 1 to 1 (Work to Rest) ratio.
TUESDAY (30 AUG 16)
Tuesday will be the 2nd day of the Black & Gold On-Ramp
All participants will meet with CPT Rinaldi in the 3rd floor weight room 0530-0630.
*If you are participating in the On-Ramp there will be a sign in when you arrive.
*If you are there to help coach please left the Primary Coach (CPT Rinaldi) know so he can break the group up.
The focus for the day will be the Deadlift and working to establish working 1RM for the deadlift.
Thanks for the great turn out on day 1. We look to have a great group as we move forward with CrossFit Black & Gold. Please keep attending the On-Ramp as we progress through more technical movements.
All participants will meet with CPT Rinaldi in the 3rd floor weight room 0530-0630.
*If you are participating in the On-Ramp there will be a sign in when you arrive.
*If you are there to help coach please left the Primary Coach (CPT Rinaldi) know so he can break the group up.
The focus for the day will be the Deadlift and working to establish working 1RM for the deadlift.
Thanks for the great turn out on day 1. We look to have a great group as we move forward with CrossFit Black & Gold. Please keep attending the On-Ramp as we progress through more technical movements.
MONDAY (29 AUG 16)
Reminder that Monday starts the first day of the CrossFit Black & Gold 10 Day On-Ramp Program.
We will meet in the Arvin 62' Room at 0530. We will be going over the following basic movements:
-Squat
-Box Jump
-Push-Up
As well as an introduction to mobility.
Following movement instruction the workout will occur on the Hayes Gym Track:
21-15-9
Push-Ups
Air Squats
-With a 400m run after each set.
If you are new to CrossFit / Functional Fitness please attend the On-Ramp. If you are interested in coaching please link up with the Primary Coach (CPT Ouimet) so you can assist coaching tomorrow.
If you are not on the email distort and would like to be added please contact Cadet Brendon Cagney (Club CIC).
The uniform is Gym-A or Army PTs with towel. DOD civilians can wear appropriate workout cloths as per ACPDC rules. Bring water and any other items necessary.
Please arrive as early as possible. The Primary Coach will take attendance and look to start the warm-up NLT 0535.
We will meet in the Arvin 62' Room at 0530. We will be going over the following basic movements:
-Squat
-Box Jump
-Push-Up
As well as an introduction to mobility.
Following movement instruction the workout will occur on the Hayes Gym Track:
21-15-9
Push-Ups
Air Squats
-With a 400m run after each set.
If you are new to CrossFit / Functional Fitness please attend the On-Ramp. If you are interested in coaching please link up with the Primary Coach (CPT Ouimet) so you can assist coaching tomorrow.
If you are not on the email distort and would like to be added please contact Cadet Brendon Cagney (Club CIC).
The uniform is Gym-A or Army PTs with towel. DOD civilians can wear appropriate workout cloths as per ACPDC rules. Bring water and any other items necessary.
Please arrive as early as possible. The Primary Coach will take attendance and look to start the warm-up NLT 0535.
FRIDAY (26 AUG 16)
WOD
5 Rounds for Time:
10-8-6-4-2 Squat Cleans (155/105)
100-80-60-40-20 Double unders
STRENGTH
Front Squat 3 x 3
Back Squat 3 x 3
5 Rounds for Time:
10-8-6-4-2 Squat Cleans (155/105)
100-80-60-40-20 Double unders
STRENGTH
Front Squat 3 x 3
Back Squat 3 x 3
THURSDAY (24 AUG 16)
WOD
25 x Toes 2 Bar
50 x Cleans (95/65)
50 x Push Press (95/65)
50 x Burpees over Bar
25 x Toes 2 Bar
25 x Toes 2 Bar
50 x Cleans (95/65)
50 x Push Press (95/65)
50 x Burpees over Bar
25 x Toes 2 Bar
WEDNESDAY (24 AUG 16)
STRENGTH
Clean from the High Hang position:
3 x 3 x 3 x 3 x 3
WOD
6 Rounds for Time
6 x Pistols (3 each leg)
12 x Chest to Bar Pull-Ups
24 x GHD
48 x Double Unders
*Remember if you are interested in getting involved with CrossFit Black & Gold we will be meeting in the DPE projection room during Dean's/Comm's Hour this Thursday (25 AUG 16).
Clean from the High Hang position:
3 x 3 x 3 x 3 x 3
WOD
6 Rounds for Time
6 x Pistols (3 each leg)
12 x Chest to Bar Pull-Ups
24 x GHD
48 x Double Unders
*Remember if you are interested in getting involved with CrossFit Black & Gold we will be meeting in the DPE projection room during Dean's/Comm's Hour this Thursday (25 AUG 16).
TUESDAY (23 AUG 16)
STRENGTH
Snatch
-Warm-up
-From mid thigh: 3 x 3 x 3 x 3
-From above knee: 2 x 2 x 2 x 2
-From floor: 1 x 1 x 1 x 1
WOD
10 Min AMRAP
5 x Bench Press (185/95)*
7 x Deadlift (225/135)*
*As always, these weights are just recommendation. Scale as needed.
Snatch
-Warm-up
-From mid thigh: 3 x 3 x 3 x 3
-From above knee: 2 x 2 x 2 x 2
-From floor: 1 x 1 x 1 x 1
WOD
10 Min AMRAP
5 x Bench Press (185/95)*
7 x Deadlift (225/135)*
*As always, these weights are just recommendation. Scale as needed.
MONDAY (22 AUG 16)
STRENGTH
Work up to and establish a 4RM Squat Clean
WOD
For Time
22-16-10
Bar-Facing Burpees
Toes to Bar
Ground to Overhead (115/75)
Overhead Lunge (Split reps between legs).
Work up to and establish a 4RM Squat Clean
WOD
For Time
22-16-10
Bar-Facing Burpees
Toes to Bar
Ground to Overhead (115/75)
Overhead Lunge (Split reps between legs).
FRIDAY (19 AUG 16)
For Time:
50 x Dumbbell Deadlift (45/30)*
40 x Knees to Elbows**
50 x Dumbbell Squat Cleans (45/30)*
30 x Toes to Bar**
50 x Dumbbell Push Press (45/30)*
20 x Chest to bar Pull-ups**
*This is the weight for each dumbbell. Increase or decrease as needed.
**If able increase all gymnastics reps to 50.
THURSDAY (18 AUG 16)
Ascending Ladder for 8 Minutes:
3 Power Snatch, 3 Toes To Bar
6 Power Snatch, 6 TTB
9 Power Snatch, 9 TTB
Rx - 115/80
10 MIN BREAK
Ascending Ladder for 12 Minutes:
3 Dead Lift, 3 Cleans, 3 Push Jerk
6,6,6
9,9,9
...etc.
(135/85)
3 Power Snatch, 3 Toes To Bar
6 Power Snatch, 6 TTB
9 Power Snatch, 9 TTB
Rx - 115/80
10 MIN BREAK
Ascending Ladder for 12 Minutes:
3 Dead Lift, 3 Cleans, 3 Push Jerk
6,6,6
9,9,9
...etc.
(135/85)
WEDNESDAY (17 AUG 16)
Gymnastics Work:
-If you can do 15+ unbroken Chest to Bar Pull-Ups: Do 10 reps x 4 sets of Chest 2 Bar Pull-ups.
-If you can do 10+ unbroken Chest to Bar Pull-Ups: Do 7 reps x 4 sets of Chest 2 Bar Pull-ups.
-If you can do 5+ unbroken Chest to Bar Pull-Ups: Do max reps x 4 sets of C2B Pull-Ups.
-If you can't do Chest to Bar Pull-ups: Work on single kipping C2B Pull-ups; as well as 4 sets of max pull-ups (regular chin over the bar, can kip or butterfly).
WOD
3 Rounds for Time
30 x DB Squat Clean (50/35)
30 x Burpees
800m Run (6 Laps in Hayes)
-If you can do 15+ unbroken Chest to Bar Pull-Ups: Do 10 reps x 4 sets of Chest 2 Bar Pull-ups.
-If you can do 10+ unbroken Chest to Bar Pull-Ups: Do 7 reps x 4 sets of Chest 2 Bar Pull-ups.
-If you can do 5+ unbroken Chest to Bar Pull-Ups: Do max reps x 4 sets of C2B Pull-Ups.
-If you can't do Chest to Bar Pull-ups: Work on single kipping C2B Pull-ups; as well as 4 sets of max pull-ups (regular chin over the bar, can kip or butterfly).
WOD
3 Rounds for Time
30 x DB Squat Clean (50/35)
30 x Burpees
800m Run (6 Laps in Hayes)
TUESDAY (16 AUG 16)
Skill
Handstand Push-ups
10-8-6-4-4-4
-30 sec between sets
Strength
Press
5-5-5
Push Press
5-5-5
Push Jerk
5-5-5
WOD
For Time
300 Feet x Jacobs Ladder
100 x Double Unders
50 x Burpees
100 x Double Unders
300 Feet x Jacobs Ladder
*Try to keep Ladder intervals under 3min, DUs under 2 min, and burpees under 4min...slightly greater for women.
Handstand Push-ups
10-8-6-4-4-4
-30 sec between sets
Strength
Press
5-5-5
Push Press
5-5-5
Push Jerk
5-5-5
WOD
For Time
300 Feet x Jacobs Ladder
100 x Double Unders
50 x Burpees
100 x Double Unders
300 Feet x Jacobs Ladder
*Try to keep Ladder intervals under 3min, DUs under 2 min, and burpees under 4min...slightly greater for women.
MONDAY (15 AUG 16)
STRENGTH
In five jumps build up to a comfortable 3 rep Back Squat.
WOD
"Dead by Powerlifting"
10-9-8-7-6-5-4-3-2-1
Bench Press*
Back Squat*
Deadlift*
Your weight should be about 55% of your 1RM for each lift.
In five jumps build up to a comfortable 3 rep Back Squat.
WOD
"Dead by Powerlifting"
10-9-8-7-6-5-4-3-2-1
Bench Press*
Back Squat*
Deadlift*
Your weight should be about 55% of your 1RM for each lift.
FRIDAY (12 AUG 16)
Strength
Snatch: 85% x 1 x 5 sets
Clean & Jerk: 85% x 1 x 5 sets
WOD
12 Min AMRAP
12 x Thrusters (95#/65#)
12 x Chest to Bar Pull-ups
12x Bar Facing Burpees
Snatch: 85% x 1 x 5 sets
Clean & Jerk: 85% x 1 x 5 sets
WOD
12 Min AMRAP
12 x Thrusters (95#/65#)
12 x Chest to Bar Pull-ups
12x Bar Facing Burpees
THURSDAY (11 AUG 16)
Aerobic Interval Day!
Option #1 (Run)
4 x 1000m repeats w/ 1 to 1 rest to work ratio.
Option #2 (Row)
4 x 1000m repeats w 1 to 1 rest to work ratio.
Option #3
4 Min AMRAP
5 x Pull-ups
10 x Push-ups
15 x Air Squats
4 MIN REST
4 Min AMRAP
10 x Toes 2 Bar
10 x Kettlebell Swing (53/35)
10 x Burpees
4 MIN REST
4 Min AMRAP
5 x Pull-ups
10 x Push-ups
15 x Air Squats
4 MIN REST
4 Min AMRAP
10 x Toes 2 Bar
10 x Kettlebell Swing (53/35)
10 x Burpees
Option #1 (Run)
4 x 1000m repeats w/ 1 to 1 rest to work ratio.
Option #2 (Row)
4 x 1000m repeats w 1 to 1 rest to work ratio.
Option #3
4 Min AMRAP
5 x Pull-ups
10 x Push-ups
15 x Air Squats
4 MIN REST
4 Min AMRAP
10 x Toes 2 Bar
10 x Kettlebell Swing (53/35)
10 x Burpees
4 MIN REST
4 Min AMRAP
5 x Pull-ups
10 x Push-ups
15 x Air Squats
4 MIN REST
4 Min AMRAP
10 x Toes 2 Bar
10 x Kettlebell Swing (53/35)
10 x Burpees
WEDNESDAY (11 AUG 16)
STRENGTH
Back Squat 5x5 (90 -120 second rest)
WOD
5 Rounds
Row 250m
20 x Burpees
20 x Air Squats
Rest 2 Minutes.
*This is intended to be very intense. Try to go very hard and unbroken on the movements...rest is coming.
Back Squat 5x5 (90 -120 second rest)
WOD
5 Rounds
Row 250m
20 x Burpees
20 x Air Squats
Rest 2 Minutes.
*This is intended to be very intense. Try to go very hard and unbroken on the movements...rest is coming.
TUESDAY (09 AUG 16)
WOD
Run 1 Mile
25 x Power Snatch (135/95)
Row 1500m
25 x Power Clean & Jerk (135/95)
Run 400m
Runs / Row will occur in the Arvin 62' Cardio room. You will then have to run up to the 3rd floor gym, or down to the Power Lifting Room, in order to do the barbell work. Either way, try not to use the transition between cardio and barbell as too much of a rest.
Run 1 Mile
25 x Power Snatch (135/95)
Row 1500m
25 x Power Clean & Jerk (135/95)
Run 400m
Runs / Row will occur in the Arvin 62' Cardio room. You will then have to run up to the 3rd floor gym, or down to the Power Lifting Room, in order to do the barbell work. Either way, try not to use the transition between cardio and barbell as too much of a rest.
MONDAY (08 AUG 16)
STRENGTH
Snatch 80% x 1 x 5 sets
Clean & Jerk 80% x 1 x 5 sets
Front Squat: 3, 2, 1, 1, 1, 1, 1
WOD
5 Rounds for Time
14 x Overhead Lunge (105/65)
14 x Toes to Bar
14 x Grund to Overhead
Snatch 80% x 1 x 5 sets
Clean & Jerk 80% x 1 x 5 sets
Front Squat: 3, 2, 1, 1, 1, 1, 1
WOD
5 Rounds for Time
14 x Overhead Lunge (105/65)
14 x Toes to Bar
14 x Grund to Overhead
FRIDAY (05 AUG 16)
STENGTH
5 x 5 Overhead Squat...no more than 90 seconds of rest so plan weight accordingly.
5 x 5 Back Squat...no more than 90 seconds of rest so plan weight accordingly.
WOD
12 Min AMRAP
10 x Push Jerk / Press (135#/95#)
20 x GHD Sit-ups
50 x Double Unders
*This is a repeat from a few weeks ago so use your previous performance to shoot for improvement.
5 x 5 Overhead Squat...no more than 90 seconds of rest so plan weight accordingly.
5 x 5 Back Squat...no more than 90 seconds of rest so plan weight accordingly.
WOD
12 Min AMRAP
10 x Push Jerk / Press (135#/95#)
20 x GHD Sit-ups
50 x Double Unders
*This is a repeat from a few weeks ago so use your previous performance to shoot for improvement.
THURSDAY (04 AUG 16)
SKILL
Spend 5-10 minutes on Hand Stand work:
-Kipping HS Push-ups
-Strict HS Push-ups
-Hand Stand Walk
WOD
20 min AMRAP
7 x HSPU
14 x Chest 2 Bar pull-ups
21 x Dumbbell Push-Press from shoulders (45#/25#)
28 x Sit-ups (ab-mat if you have one)
10 Min Rest
5 Minutes of Max Burpees*
*We have been doing 50 Burpees for time over the last month. Use that as a base, and try to improve that total. If you've been getting 50 burpees in about 3 min, shoot for 75+. Use this as a planning factor.
WEDNESDAY (03 AUG 16)
STRENGTH (lots of it)
Work up to and try to establish a new 1RM Clean & Jerk.
5 min Rest.
7 Rounds - Every minute on the minute of:
Squat Clean at 90% of C&J.
45 Seconds of rest then go right into...
7 Rounds - Every 45 seconds on the dot of:
Squat Clean at 85% of C&J.
30 Seconds of rest then go right into...
7 Rounds - Every 30 seconds on the dot of:
Squat Clean at 80% of C&J.
25 Seconds of rest then go right into...
7 Rounds - Every 25 seconds on the dot of:
Squat Clean at 80% of C&J.
Bottom Line: You are doing a lot of Squat Cleans. The weight decease slightly, but so does the rest interval. The clock never stops between sets of 7, so you need to be able to change weights fast if you want rest. The last two sets of 7 are at the same weight...you just get less rest.
Focus on very clean form throughout the workout. Poor form will quickly add up.
WOD
Mobility
Get on a bike or elliptical for 5-10 minutes and work your legs out. Then spend a few minutes rolling out the legs.
Work up to and try to establish a new 1RM Clean & Jerk.
5 min Rest.
7 Rounds - Every minute on the minute of:
Squat Clean at 90% of C&J.
45 Seconds of rest then go right into...
7 Rounds - Every 45 seconds on the dot of:
Squat Clean at 85% of C&J.
30 Seconds of rest then go right into...
7 Rounds - Every 30 seconds on the dot of:
Squat Clean at 80% of C&J.
25 Seconds of rest then go right into...
7 Rounds - Every 25 seconds on the dot of:
Squat Clean at 80% of C&J.
Bottom Line: You are doing a lot of Squat Cleans. The weight decease slightly, but so does the rest interval. The clock never stops between sets of 7, so you need to be able to change weights fast if you want rest. The last two sets of 7 are at the same weight...you just get less rest.
Focus on very clean form throughout the workout. Poor form will quickly add up.
WOD
Mobility
Get on a bike or elliptical for 5-10 minutes and work your legs out. Then spend a few minutes rolling out the legs.
TUESDAY (02 AUG 16)
WOD
7 Rounds for Time:
25 x Flat Bench (95/55)
25m x Farmers Carry: 2 x Dumbbells (65/40)
10 x Explosive push-ups*
10 x Ankles 2 the Bar
* An explosive is like a clapping push-ups, except between the floor and bumper plates (45# plates / 25# plates). Do one push-up off the floor and push hard enough so your hand come off the floor; land on the number plates. On the next one the hand land back on the floor.
MONDAY (01 AUG 16)
“The Slammer”800 Meter Run, 30 Power Snatches (95/65)
800 Meter Run, 30 Overhead Squats (95/65)
800 Meter Run, 30 Thrusters (95/65)
800 Meter Run, 30 Overhead Squats (95/65)
800 Meter Run, 30 Thrusters (95/65)
STRENGTH
5 Sets
Each Set:
4 x 8 Seconds Deadlift (slowly lift to top (4 seconds), slowly lower to bottom (4 seconds)).
Keep weight the same during each set of 4, increase each set if able.
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