Home of the United States Air Force Academy CrossFit Team & Club

30 April 2012

So since the cadet gym is closed for construction we are going to have to get creative in our workouts. For those of you who did the Falcon 50, REST! For now I am going to post running workouts and workouts you can do in your stairwell. For those of you who can get to the other gyms on and off base I will post a WOD.


Run a 5k for time, then run 1 mile with a 20lb weight vest. I reccommend bodyrocktv.com for cardio, pushups and abs workouts you can do in your room. You can pick one 12 minitue workout and 2 bonus workouts

For those of you going to the gym:

Buy In- 

Use PCV pipe to work on skill for a lift you want to improve on, gradually add a bar and weight. Focus on form not weight. Do 5-5-5 reps once you feel you have worked up to a good weight.
Run 800m and do an active warm up of stretching.


10 Handstand push-ups
250/185 Deadlift, 15 reps
25 Box jumps, 30 inch box
25 Pull-ups
50 Wallball shots, 20/14 pounds, 10'
200 Double-unders
Run 400 meters with a 45/35lb plate

Cash out-


27 April 2012

If you have been following these workouts you are probably still hurting pretty bad. Here’s a quick workout you can do, its Friday but stay motivated!!!

Buy In-     
Jump rope
15 Ohs use comfortable weight 
15 Good mornings


Run 800 meters
Snatch, 30 reps
Run 800 meters

Cash out-                                      HAPPY FRIDAY!

25 April 2012


Buy In-

4 rounds
100m Row
15 V-ups


Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups
Post time to comments.

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Cash out-  50 Seconds on 10 Seconds off 3 rounds
                    1) Sit Up & Oblique Twist Overhead Abs With Medicine Ball 
                    2) 3 Touch Abs – Center, Side, Center
                    3) Sitting Tuck Abs
                    4) Plank, lift arm on each side
                    5) Plank, kick each leg out, one at a time
                    6) Combine exercises 5 and 6

24 April 2012


Today we are introducing a movement that might be new for alot of you, Curtis Power Cleans. Basically you do a power clean, lunge with each leg and then press it overhead. 

Buy In-            21-15-9 Double Unders and Weighted Sit-ups (use medicine ball)

ROM Drills- 3 Rounds HSPU, and 3x50m shuttle run

25 minutes
4x Curtis Power Cleans- (115/95#)
5xdumbell snatch (35/25# on each side)
6x dive bomber push-ups

Optional durability: Moderate paced 5k

Cash out-Stretch!

                         If your arms don't look like this after double unders you weren't trying!!!!

23 April 2012

Happy Monday Everyone! I am Meredith the new blogger, I am going to be working with Sammy Byrne on this, he is an amazing Crossfitter and together we  will try to live up to Lance's elite-ness, functional-ness and humor!!! So a little but about me.... I have been Crossfitting for a year and started at the Crossfit Kids headquarters at Brand X in Ramona California and now I am a member of the Falcon Crossfit Team. Ever since then I have been addicted to Crossfit and will be getting me level one cert in May! So with all that said here is the workout for today!

Buy in-                                        4 Rnds
                                                 100 m row (70% effort)
                                        3 kb snatches per arm (20-30 pounds)
                                                        15 hollow rocks

Strength-                           Deadlift Ladder 5-5-5

WOD-                           Four rounds for time of:
                                                     Run 400 meters
                                          95 pound Thruster, 15 reps
                                                         15 Pull-up

Cashout-                                    Stretch!

                And here is the inspiring picture of the day!!!!

22 April 2012


Rest Day

Hey everybody, this is my last post before I retire. Over the past year, we've been through a lot--we've talked about what this whole CrossFit thing is, expressed it in terms of functionality, talked about who is elite (me) and who is not, attacked elements of our skills that are weak, I've torn my Achilles, and we've discussed injury and rehab, and had a very good time joking about stupid stuff such as Reebok's lack of creativity in advertisement. I hope I have affected your life in a positive, but very functional way. 

It's possible that I may be on the wrong end of lazy--fitness spectrum, but if you've struggled with physical fitness, I hope I've impacted your life by providing you with a solid foundation to motivate and condition yourself towards whatever goals you have in life. Often, I find myself wondering what more can I do to expand my skill set to do what is outside my wildest expectations, and I put down these crazy ideas of things to do. If I could give you all a bundle of joy, I would give you something you all have probably already experienced in some sort of heavy metcon. But you will really get to appreciate if you spent entire workouts just focusing on the adrenaline rush and technicality of this and maybe this is something you will find, like me, to be your favorite thing in the gym--olympic lifting. I think it is absolutely an underated discipline in fitness today, probably because its technical nature makes it very hard to teach, learn, and master. It is, with out a doubt, my favorite skill set, and I've seen the most noticeable increases in my PFT scores by using this lift not only in METCONs, but also in a purely technical capacity.

Of course, I haven't been able to fully enjoy the benefits of powerlifting and olympic lifting over the past two and half months, but that is quickly ending. One of the biggest lessons I learned over the past year, is don't try to be a hero. YOU DON'T HAVE TO BE A STUD EVERYDAY. Even operators take weekends off during training. On the day that I ruptured my Achilles, I felt really tired because the day before, I had just done a two-a-day, and I felt a little pressured to do work. In hindsight, it was not necessarily the fatigue that contributed directly to the injury, but in my research, it is very evident that the fatigue caused a collapse in my body positioning perhaps causing an inadvertent dorsiflexion of my foot. Here's a big lesson here--form is CRUCIAL!!! I don't care if you are trying to get a record time on Fran or max on deadlift--never compromise your form in the face of fatigue--Do your reps right. For the standard, I know I was definitely hitting the standard because you were allowed to rebound on the box jump, but I know for sure there is more going on biomechanically than the exercise explored. Bottom line--I still see people rebounding or inducing unexpected flexion of the foot which is a first class ticket to snap city. 

If you guys are wondering if I will miss writing workouts for you, the answer is an unabashed yes. Here's the world's best kept secret: I am not L1 certified. Yep, I don't agree with a lot of things like paying $800 for a piece of paper for a day-long seminar that says you are a certified instructor, and I hope my programming has proven that you don't need to be converted or evangelize CrossFit. It's the principles of what it is not the branding that makes it a great conditioning program. Nonetheless, I applaud those who are certed because it definitely brings a level of credibility and awareness to the elements to what we are trying to achieve here. Paleo? I see a place for it, but I don't feel like it's the right thing for everybody--especially people like me who are constantly struggling to gain weight. 

Alright, you've read my thesis on life. I hope you all enjoy doing what you do for years to come. I know I will continue to work out to be as healthy and happy as I can, as well as trying to surpass my pre-injury conditioning level to try to get back to seeing if I have what it takes to be an ALO. Like me on facebook or find me on the global some day. I wish you all the best in your endeavors, and hope I get to run into you all some day.  Until then, don't grow up too fast!


20 April 2012


Deadlift 3-3-3-3-3

4 min row
3 min double unders
2 min wall balls
1 min HSPU

rest 5 min

1 min Power Clean (135#)
2 min pull-up
3 min Deadlift (185#)
4 min KB swing (1.5 pd)


Hey guys, just wanted to let you know that I am WALKING! Not very well, I might add, but walking is walking in my opinion, and I am here to tell you, never take the ability to walk for granted. It's something that is very easy to do unless you get hurt...I read somewhere that it takes something like a few hundred muscles constantly making micro adjustments to just keep you standing. It is good to know though, that even professional athletes like Ryan Howard tear their achilles. 

Anyways, I think you guys are more excited about what I have to share next...
the next person in charge of running this site is...


Meredith Prinz!!!

Meredith is a graduate of CrossFit Kids--one of the original CrossFit Kids. She is extremely knowledgeable about CrossFit, and is a soon to be L1 certified instructor. Be nice to her because I'm pretty sure she could kick your ass. I couldn't ask for a better replacement, and while I know you guys will miss me a lot, I hope you will all enjoy and value her sense of humor, expertise, and functionality in the years to come. 

Don't worry, I'll be around for one more day...HA!!


TOP OFF!!!!!!
This only means my imminent departure from being the one writing you all these awesome functional and elite workouts every day, and providing you with unique advice on life you would never get from anybody else who cared less than me. For that, I fully expect to be showered in flowers and chocolate and given a ticker tape parade at the conclusion of my term. I will be writing my final thesis on my time as Falcon CrossFit blogger in the next few days and introduce, to you, our new blogger who I have hand picked to mimic my awesomeness and take this club to the next level.

Weighted Pull-up 

"You're Going to Miss Me"
Power Clean (155#)
Handstand Pushup
KB Swing (2pd)


...And someday, I hope to be this awesome...HEY!!! IT'S A FREE COUNTRY, I'm allowed to have unobtainable dreams.

18 April 2012


Weighted Dips (on rings) 
Walk 20 m on hands
every time you fall, perform a pushup/flutter kick pyramid up to 5 rep pyramid

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. 
He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan

10 RFT:
sprint 100 m
10 Pull-ups
Spring 100 m
10 burpees
30 sec rest between each round


This is the business you are getting into, ladies and gentleman. Know it, own it, embrace it.

17 April 2012


Spiderman hold 10 sec (R)
Superman hold 20 sec
Spiderman hold 10 sec (L)
Superman Hold 20 sec
Pelvic Raise Hold 20 sec
Farmer Walk with 2 KB (2pd)
400 m

5 Rounds:
25m Underwater swim immediately followed by:
50 m Sprint (freestyle)
50 air squats, 50 flutter kicks (with every round, go 10 less, so 2nd round do 40 air squats, etc...)
Run 5000 m


Joke all you want about child's play, but at the end of the day this is the real deal. Realize that what we do for strength and conditioning is not a sport. It's about CrossFit, but about a philosophy we follow to ensure we are adequately, at the very least, prepared to do our job and do it well above and beyond what is expected of us. It's not about your snatch PR,  ability to do a muscle up, or your Fran time; it's all about how much you care and never settling and being happy with your best. 

16 April 2012



Seriously though...
2x30 sec KB swing (1.5 pd)
2x30 sec KB Snatch (1 L/1R)
2x30 sec KB figure 8 (1.5 Pd)

2 min Clean and Jerk 155#(count reps)
1 min rest
2 min As far as you can get
5 box jumps (30 in)
10 muscle-ups
15 Burpee-pull-ups
20 T2B
25 air squats
30 double unders
1 min rest
2 min Snatch (135#)
1 min rest
2 min max rounds of Mary:
10 Pistols
15 pull-ups


What did the Lion King teach me? I don't know...never give up on your dreams maybe? Never stop being a kid maybe? Based on the language that Rafiki speaks, I'm guessing that the movie takes place in Kenya or Mozambique...I'm not sure because when he speaks English he uses a Jamaican accent which initially led me to believe that he might actually be from Jamaica and immigrated to the Africas in the late 60s before all the dictators took over. Bottomline: the creepy baboon is actually just a happy dude, and you should be. Now if you are reading this and asking yourself  "am I really reading this? Is this dude high off his ass or what?" Here's what I have for you: Did cavemen have marijuana? Is marijuana paleo? the answers to these questions according to paleontologists and nutritionists is NO. So get a life and be a kid and enjoy Lion King as its meant to be enjoyed. I really need to get out of here...36 days...too much Geopolitical knowledge for my own good. For the record, I do not condone the use of cannibis or any other controlled substance.

15 April 2012



Three rounds for time of:
165 pound Front squat, 5 reps 
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.


14 April 2012


Take it easy today...


So, a little update on recovery. Big lesson to learn--Be Conservative. No reinjury, but taking a step back today, I realized that recovery can be slippery slope. Physically active people hate being stagnant, and when we are, we get antsy. I, in particular, get withdrawal shivers. Yes, I don't know if there are other people out there that are addicted to working out like me, but its not always a blessing. Bottom line here--your bodies need more rest than you realize, and the best way to accept these rest days is to make it a good habit. 

13 April 2012



Go for a run with a buddy for about 5 min
Try to memorize the first five cars you see, have your buddy right down the colors
For Five min, do a tempo pace
After that, try to recall the color of those five cars
For every color wrong, perform 20 burpees
Repeat every five min


AHHH!!!! Friday the 13th!

At this point, you're probably wondering where is my effin workout? You're also probably wondering why I'm taking so long to write your workout. Hold on, asshole, I'm trying my best, but even a champion needs to take a sec to chill out and watch youtube videos on a Thursday night before a silver weekend.

Enough BS-ing...

5 Turkish-Get-ups (progressively getting heavier)
5 Kettlebell Thruster (one side at a time)
1 min Kettlebell Figure 8
21 Swings @ 2 Pd

20 Min AMRAP:
8 Weighted (strict) Pull-ups (2 Pd)
10 Weighted Ring Dips (90 lbs)


Hahahahahahahaha....is this guy ELITE or what?

12 April 2012


30 sec Handstand hold
30 sec Squat Hold
30 sec L-sit
30 sec left Lunge
30 sec right lunge
30 sec front leaning rest

EMOTM for 10 min
3 Cleans (165#)
for the rest of the minute perform hand release pushups


I love classic rock. Part of it is just that feeling of what was it like when it was actually new? But for serious, old songs' messages never get old.

"...'Cause we belong in a world that must be strong...cause that's what dreams are made of..."

10 April 2012


Cal-development for 10 min
Use a card deck to select reps for the following exercises:
Clubs-Flutter Kicks
Hearts-jumping jacks
Diamons-Diamond Pushups

1/2 Linda done Backward

1.5 BW Deadlift
BW Benchpress
.75 BW Clean

21 Pull-ups (strict)
2 min max broad jump attempt
95 sit-ups
72 pushups

1.5 BW Deadlift
BW Benchpress
.75 BW Clean


09 April 2012


4x200 m strides (progressively faster)
10 min to accomplish max standing long jump for distance

L-sit for 15 min
Everytime you break, perform 5 Thrusters @ 95#

EMOTM for 5 min:
5 Cleans (155#/105#)


08 April 2012


10 min to get:
1RM Box Jump

3x30 sec
Kettlebell Figure 8's

2 Min--
Max rep Deadlift (275#)
everytime you let go, perform 10 burpees
2 Min Rest
2 Min--
Max Handstand Walk Distance
Everytime you fall, Perform 20 Air Squats
2 Min Rest
2 Min--
Max Pull-up
Every time you let go
Perform 10 Hollow Rocks




Rest Day

05 April 2012

With a Buddy:
Run 1.5 mi warm up
30 sec hill sprint
30 sec rest
45 sec hill sprint
45 sec rest
1 min hill sprint
60 sec rest

50 burpees
40 pushups

1 min hill sprint
30 sec rest
45 sec hill sprint
45 sec rest
30 sec hill sprint

Run 1.5 mi cool down


04 April 2012


Practice Handstand walk by walking away from the wall
Walk 20 ft, everytime you fall, perform 15 hollow rocks

10 Min:
5 alternating Sots Press (1.5 pd)
10 KB snatch
15 Handstand Pushups

EMOTM 10 min:
10 Pull-ups
10 KB squats


Pump it up!!

03 April 2012


For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

02 April 2012


Warm- Up
Before we begin, I would like to dedicate this warm-up to a very special person--Me. No reason, I just wanted to...

Med ball chest pass progression:
with a buddy--
- Chest passes
-non-symmetrical (one foot in front, offset, etc...)
-under arm throw (Granny style)
-Pass across from the left
-Pass across from the right
-wall ball style
-Freestyle (mix it up, try not to do the same thing twice)
Do these for 30 sec each style

WOD Functionality
Overhead Squat bottom position hold for 30 sec x 3
15 Thrusters (45#)

"Backwards Fran"

4 min rest

5 Rds

Farmers Carry 2 Pood 25ft
15 GHD Sit ups


This is an old one, but it reminds us why being elite is so bad...you embarass the piss out of people who go to the gym once a week and buy the $10 Evian bottles to get on the treadmill for 20 min and maybe if its a good day do a couple of curls, but not after their five min wiping down the treadmill after their strenuous cardio workout. Yeah, I joke about these things, and I even poke fun occasionally, but when it comes down to it, just take a step back and think for a sec. Keep that in mind the next time you troll around looking to evangelize CrossFit--that not everyone is as motivated by body image or brute strength. It's a little thing I like to call humility.

Oh, by the way...Curls are functional--I won't go into detail but you all are smart enough to figure out what I'm talking about.

ONE WEEK UNTIL PLAYOFF SEASON!!!! AHHHHH!!!!! (you have to know what I'm talking about to know what I'm talking about)

01 April 2012



For Time:
5 unbroken double unders 
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

You MUST stop in between sets (the rope must stop)
You CANNOT skip singles in between sets.