Fall is in the air - let's get together at 9 and enjoy the outdoors!
Check out this recent article about CrossFit: Benefits of CrossFit
Bring a pair of dumb bells for today's WOD.
5 rounds for time:
Run 1 x lap
12 x shoulder press
12 x weighted lunges (hold dumb bells in your hands; each step is a rep)
12 x mountain climbers (knee touches elbow = 1 rep)
Post time and weight of dumb bells to comments.
Sunday, September 30, 2012
Thursday, September 27, 2012
Friday, 28 SEPTEMBER 2012
Happy Friday everyone! Bring your favorite weighted object and see you at 9.
5 rounds for time
15 x weighted sit-ups (holding weighted object on your chest, under your chin)
10 x front squats (holding weighted object on your chest, under your chin)
15 x weighted box step-ups (holding the weighted object however you'd like)
10 x hand release push-ups (scale = regular or knee push-ups)
Cash-out: After the WOD is complete rest a few minutes and then run one lap for time. Record your time and we will do it again in teh future as a point of comparison!!
5 rounds for time
15 x weighted sit-ups (holding weighted object on your chest, under your chin)
10 x front squats (holding weighted object on your chest, under your chin)
15 x weighted box step-ups (holding the weighted object however you'd like)
10 x hand release push-ups (scale = regular or knee push-ups)
Cash-out: After the WOD is complete rest a few minutes and then run one lap for time. Record your time and we will do it again in teh future as a point of comparison!!
Tuesday, September 25, 2012
Wednesday, 26 SEPTEMBER 2012
Today we will work on improving our endurance. Bring some water to help recharge between rounds.
AMRAP 25
Run 3 laps
Rest 4 minutes
Post number of rounds complete to comments.
AMRAP 25
Run 3 laps
Rest 4 minutes
Post number of rounds complete to comments.
Sunday, September 23, 2012
Monday, 24 SEPTEMBER 2012
Welcome back from the weekend! The weather is getting chilly, but the WODs will keep you warm on a cold morning! See you at 9!
Bring your jump rope and come on down for a good time.
AMRAP 18
12 x mountain climbers (1 rep per leg)
6 x dips
12 x lunges (1 rep per knee touch)
6 x pull-ups (scale: jumping or band-assisted)
24 x double-unders (3:1 single-unders or 1:1 tuck jumps)
Rest 1 minute
Post number of rounds complete to comments.
Bring your jump rope and come on down for a good time.
AMRAP 18
12 x mountain climbers (1 rep per leg)
6 x dips
12 x lunges (1 rep per knee touch)
6 x pull-ups (scale: jumping or band-assisted)
24 x double-unders (3:1 single-unders or 1:1 tuck jumps)
Rest 1 minute
Post number of rounds complete to comments.
Thursday, September 20, 2012
Friday, 21 SEPTEMBER 2012
Sorry for the late post! Here it is:
5 rounds for time
7 x box jumps (scale =step ups)
7 x shoulder press with dumb bells (scale = lighter weight or push press)
7 x push-up and row combo with dumb bells (scale = hand release push-ups w/o weight)
Run 200 meters (100 meters down, 100 meters back)
Check out the video of the push-up and row combo - push-up and row video
NOTE: for the shoulder press you stand straight up with hips and knees fully extended. Flex your stomach like you are going to take a punch to the gut and press the dumb bells directly overhead. If you scale to a push press, then this means you do a slight dip with your knees and hips and then stand up to give yourself a little momentum for the press overhead.
Post time and weight used to comments.
Also, several people asked about what the Black and Gold CrossFit t-shirts look like...so here it is! They are $20 each and we have sizes Small - XL. The shirts fit a bit tight and tend to shrink half a size after several washes. They are high quality CrossFit-style shirts and all proceeds support the cadets of B&G CF which is not an official USMA club sport and therefore has no funding or budget.
5 rounds for time
7 x box jumps (scale =step ups)
7 x shoulder press with dumb bells (scale = lighter weight or push press)
7 x push-up and row combo with dumb bells (scale = hand release push-ups w/o weight)
Run 200 meters (100 meters down, 100 meters back)
Check out the video of the push-up and row combo - push-up and row video
NOTE: for the shoulder press you stand straight up with hips and knees fully extended. Flex your stomach like you are going to take a punch to the gut and press the dumb bells directly overhead. If you scale to a push press, then this means you do a slight dip with your knees and hips and then stand up to give yourself a little momentum for the press overhead.
Post time and weight used to comments.
Also, several people asked about what the Black and Gold CrossFit t-shirts look like...so here it is! They are $20 each and we have sizes Small - XL. The shirts fit a bit tight and tend to shrink half a size after several washes. They are high quality CrossFit-style shirts and all proceeds support the cadets of B&G CF which is not an official USMA club sport and therefore has no funding or budget.
Tuesday, September 18, 2012
Wednesday, 19 SEPTEMBER 2012
Bring your favorite weighted object and your jump rope.
AMRAP 12
20 x double-unders (3:1 single under substitution or 1:1 tuck jumps)
10 x push-ups (scale: knee push-ups)
10 x front squats with weighted object of choice (scale: air squats)
Cash-out challenge - rest a few minutes after the WOD and then:
Dead hang from pull-up bar for time. - have someone time how long you can hang on the pull-up bar with arms extended before your feet touch the ground. Doing this a few times a week will help strengthen your grip and forearms, which will help with doing pull-ups!!
Post number of rounds complete, approximate weight of object, and time for cash-out challenge to comments.
AMRAP 12
20 x double-unders (3:1 single under substitution or 1:1 tuck jumps)
10 x push-ups (scale: knee push-ups)
10 x front squats with weighted object of choice (scale: air squats)
Cash-out challenge - rest a few minutes after the WOD and then:
Dead hang from pull-up bar for time. - have someone time how long you can hang on the pull-up bar with arms extended before your feet touch the ground. Doing this a few times a week will help strengthen your grip and forearms, which will help with doing pull-ups!!
Post number of rounds complete, approximate weight of object, and time for cash-out challenge to comments.
Sunday, September 16, 2012
Monday, 17 SEPTEMBER 2012
Welcome back from the weekend! Weather is amazing, so it should be a great day to workout!!
For time:
Run 2 laps
35 x sit-ups
15 x pull-ups (scale = jumping or band-assisted pull-ups)
35 x sit-ups
Run 2 laps
Post time to comments.
For time:
Run 2 laps
35 x sit-ups
15 x pull-ups (scale = jumping or band-assisted pull-ups)
35 x sit-ups
Run 2 laps
Post time to comments.
Thursday, September 13, 2012
Friday, 14 SEPTEMBER 2012
AMRAP 21
12 x overhead weighted lunges (hold a weighted object overhead; scale = weighted lunges with weight at chest)
6 x hand release push-ups (scale = regular push-ups)
Run 200 meter shuttle run (100 meters down and back)
Rest 1 minute
Post number of rounds complete and weight of object to comments.
12 x overhead weighted lunges (hold a weighted object overhead; scale = weighted lunges with weight at chest)
6 x hand release push-ups (scale = regular push-ups)
Run 200 meter shuttle run (100 meters down and back)
Rest 1 minute
Post number of rounds complete and weight of object to comments.
Tuesday, September 11, 2012
Wednesday, 12 SEPTEMBER 2012
4 rounds for time:
10 x box jumps (scale = box step ups)
10 x pull-ups (scale = jumping or band assisted pull-ups)
Run 1/2 lap
10 x burpees
10 x mountain climbers
Run 1/2 lap
Post time to comments.
10 x box jumps (scale = box step ups)
10 x pull-ups (scale = jumping or band assisted pull-ups)
Run 1/2 lap
10 x burpees
10 x mountain climbers
Run 1/2 lap
Post time to comments.
Sunday, September 9, 2012
Monday, 10 SEPTEMBER 2012
Hey Ladies, I hope you all had a great weekend!
Please bring your favorite weighted object and a jump rope!
Monday's WOD:
21-15-9 reps of:
Push-ups (get that full range of motion - touch your chest to the ground!; scaling = knee push-ups)
Front squat (scaling = air squat)
Weighted sit-up (weighted object stays on your chest underneath your chin; scaling = standard sit-up)
Double-unders (substitute: 3:1 single unders or 1:1 tuck jumps)
NOTE: You will do 21 reps of each of the 4 exercises, then do 15 reps of each, and end with 9 of each.
Post time and weight used to comments.
Please bring your favorite weighted object and a jump rope!
Monday's WOD:
21-15-9 reps of:
Push-ups (get that full range of motion - touch your chest to the ground!; scaling = knee push-ups)
Front squat (scaling = air squat)
Weighted sit-up (weighted object stays on your chest underneath your chin; scaling = standard sit-up)
Double-unders (substitute: 3:1 single unders or 1:1 tuck jumps)
NOTE: You will do 21 reps of each of the 4 exercises, then do 15 reps of each, and end with 9 of each.
Post time and weight used to comments.
Thursday, September 6, 2012
Friday, 7 SEPTEMBER 2012
Today we will do a benchmark WOD from CrossFit. The benchmark WODs were created in order to have a group of standardized workouts that could be used to compare yourself to other athletes throughout the world. CrossFit affiliates typically do the benchmark WODs once or twice a year so that folks can check their progress.
'HELEN'
3 rounds for time
Run 400 meters (1 lap at Dragon Park)
21 x kettlebell swings (prescribed weight for ladies is 35 lbs, but use whatever weight you are comfortable using)
12 x pull-ups (scale = jumping or band-assisted pull-ups)
Check out a demo video from CrossFit
Post time and weight used to comments - we will redo in the winter to check your progress!!
'HELEN'
3 rounds for time
Run 400 meters (1 lap at Dragon Park)
21 x kettlebell swings (prescribed weight for ladies is 35 lbs, but use whatever weight you are comfortable using)
12 x pull-ups (scale = jumping or band-assisted pull-ups)
Check out a demo video from CrossFit
Post time and weight used to comments - we will redo in the winter to check your progress!!
Tuesday, September 4, 2012
Wednesday, 5 September 2012
Today's WOD will focus on building more cardiovascular endurance to improve running performance.
AMRAP 20
Run 1/4 lap
Rest equal amount of time it takes you to run 1/4 lap
Run 1/2 lap
Rest equal amount of time it takes you to run 1/2 lap
Run 1 lap
Rest equal amount of time it takes you to run 1 lap
After the AMRAP is done, rest a few minutes and then do the cash-out challenge.
Cash-out: 50 sit-ups for time
Post number of rounds and partial rounds complete and time for Cash-out to comments.
AMRAP 20
Run 1/4 lap
Rest equal amount of time it takes you to run 1/4 lap
Run 1/2 lap
Rest equal amount of time it takes you to run 1/2 lap
Run 1 lap
Rest equal amount of time it takes you to run 1 lap
After the AMRAP is done, rest a few minutes and then do the cash-out challenge.
Cash-out: 50 sit-ups for time
Post number of rounds and partial rounds complete and time for Cash-out to comments.
Sunday, September 2, 2012
Monday, 3 September 2012
I hope everyone is having a GREAT Labor Day weekend! For those of you who are in town, we will be meeting up at 9 at Dragon Park for another fun one! Even if you are out of town, you should be able to do these workouts anywhere.
There will be two short WODs today:
WOD #1
Modified Tabata Knee Push-ups and Squats
A typical 'Tabata' style workout includes 8 x 30 second rounds of various exercises. Typically you do 20 seconds of work (i.e. the exercise) and 10 seconds of rest. You repeat this sequence 8 times (4 minutes total) and your 'score' is the lowest number of reps completed in any of the 8 rounds. After all 8 rounds are complete, you then do the same thing with the next exercise.
Today we will do a modified Tabata which will be 8 x 30 second rounds of two exercises - Knee Push-ups and Air Squats. Instead of 20/10 ratio, we will do 15 seconds work followed by 15 seconds of rest. The first 8 rounds will be knee push-ups and then the next 8 rounds will be air squats.
Record your score for each round to see how you did. We will redo this one again in a few months and you can check your progress.
Rest a bit and then knock out the second WOD.
WOD #2
5 Rounds for time
12 x box jumps (scale = step-ups)
100 meter shuttle run (50 meters down and back)
20 x sit-ups
Post Tabata score and time for WOD #2 to comments.
There will be two short WODs today:
WOD #1
Modified Tabata Knee Push-ups and Squats
A typical 'Tabata' style workout includes 8 x 30 second rounds of various exercises. Typically you do 20 seconds of work (i.e. the exercise) and 10 seconds of rest. You repeat this sequence 8 times (4 minutes total) and your 'score' is the lowest number of reps completed in any of the 8 rounds. After all 8 rounds are complete, you then do the same thing with the next exercise.
Today we will do a modified Tabata which will be 8 x 30 second rounds of two exercises - Knee Push-ups and Air Squats. Instead of 20/10 ratio, we will do 15 seconds work followed by 15 seconds of rest. The first 8 rounds will be knee push-ups and then the next 8 rounds will be air squats.
Record your score for each round to see how you did. We will redo this one again in a few months and you can check your progress.
Rest a bit and then knock out the second WOD.
WOD #2
5 Rounds for time
12 x box jumps (scale = step-ups)
100 meter shuttle run (50 meters down and back)
20 x sit-ups
Post Tabata score and time for WOD #2 to comments.
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