1.10.2012

“Greg Jennings”

AMRAP 20 min:

(Scale as appropriate)

10 Manmakers

30 Flutter kicks (4 count)

15 Box Jumps

10 ATBs

Alternate WOD:

6 x 400m sprints with 1:30 rest in between. There will be no meeting. This is an individual workout

1.9.2012

Warm Up- Skills Work

10 sec handstand hold on the min for 10 min

Stretching

Metcon

5 Min Amrap (5 #115 thrusters- 10 burpies)

Rest 5 Min

5 Min Amrap (5 Hang Power Clean #115- 5 Push Press #115)

Rest 5 Min

5 Min Amrap (5 #115 thrusters- 10 burpies)

Rest 5 Min

5 Min Amrap (5 Hang Power Clean #115- 5 Push Press #115)

Lifting

20 min to do 3x5 back squats

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Handstand tutorial

Overhead Mobility

Sunday 1.8.2012

Rest.

If you really must:


5x50 double unders
then:

Mobility work.
-dive bomber pushups
-slow air squats
-spiderman pushups
-passthroughs

- finish out by rolling out your shoulders on the front and back sides

1.7.2012

Rest Day

Sir John Lubbock
Rest is not idleness, and to lie sometimes on the grass on a summer day listening to the murmur of water, or watching the clouds float across the sky, is hardly a waste of time.

Important Message

Cadets and friends:

Great things are coming to Crossfit USAFA. First and foremost, we need your dues to keep the box open! USAFA will match dollar for dollar what you pay, meaning your $20 will become $40 for the club meaning sweet new equipment and better facilities! Please help us out.

Second, the equipment will be changing. As soon as the squat racks are cleared out of the main room, new Oly lifting platforms will be built and the current pull-up bars will be transferred over to the other room.

Finally, actual classes taught by our Level I certified instructors and competition team members will begin next week on Mondays, Wednesdays, and Fridays. There are two classes a day--one at 3:45-4:45, and one from 7:30-8:30. If you are looking for a competitive environment to step up your level of performance, fun new workouts, and quality instruction to improve your skills, please come to one of our classes. Morning workouts will still be held as well.

As a final, final note, if you have any suggestions to this website, please contact me @ falconcrossfit@gmail.com. If you have questions on how to complete a movement, nutrition, equipment, mobility, or are looking for some new swag to WOD in, check out the links on the left sidebar.

Keep it classy,

Crossfit USAFA

11.6.2012

Our morning workout tomorrow:

Meet at the fieldhouse at 0550 for:

Tabata 2 mile run:

20 second sprint

10 second rest

1.5.2012

2,4,6,8,10

Thruster (95#)
ring dips
Pull-ups

Then...

10,8,6,4,2
Backsquat (185#)
KB swing (1.5 pd)
Box Jump (24 in)

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Improving Dips

1.4.12

Shout out to AD and Santa for giving us all the squat racks!

Warmup: 15 pass throughs, 5 dive bomb pushups, 10 kip swings

5 Rnds:

3 weighted pullups (70% of 1RM)
6 dead-hang pullups
9 kipping pullups

Then:
Pistol Progression--
10 slow air squats focusing on form and positioning.
1 leg holds

Self assisted pistols (3 rnds x 5)

Credit goes to Beastskills.com for the excellent exercise demos. See the full demo here.

1.3.12

Welcome back everybody to the HAPpiest place on Earth.

(Just kidding.)

12 minute AMRAP:

300 meter run

30 pushups

For the more adventurous:
5 RFT:
5 Unbroken Power Cleans 155#
20 barbell lunges (75#)
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So, that's why I didn't get my presents this year...

Hips, meet bar

01.02.2012--We're Back.

Back to school, CrossFit is back to school us.

First workout of 2012:
EMOTM 10 min
Handstand walk 15 ft (scaled: bear crawl 20 ft)
pistols (scaled: air squat)

What's your New Year's Resolution?
What are your CrossFit goals for 2012?

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New Year's Resolutions
Handstand tutorial
Pistol tutorial

Check out the links on the sidebar...Yes, there is a class of 2012 countdown.