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

29 March 2010

30 Mar - Helen

Prepare to enjoy this CrossFit classic. We will discuss scaling and prescribed intensity in the morning. We will run around our newly renovated loop for the 400m. Meet in the weight room at 0550!

3 Rounds for time
400 meter sprint
21 x 50lb dumbbell swing (will discuss scaling in morning)
12 x Pull-ups

Sub 10 minutes will get you into the "elite" club, while 15 minutes is probably the community average.

Here is a video for motivation

18 March 2010

March 18th: The Spring Breaking Part Deux

West Gym (all together)
-100 ea in-cadence squats
-30 sec diamond push ups + 30 secs regular push ups + 30 seconds wide push ups
-45 dips on the bleachers in cadence

West Gym (in partners)
-18 ea towel pull-ups (6 regular, 6 side, 6 side) ; 20 push-ups for breaks in sets; partner 50 box jumps, then plank; switch
-65 rocky sit ups—feet interlocked with partner
-100 ea 4 count flutter kick, partner wall sit; switch
-12 pull-up/burpees; partner tabata squats; switch
-5 handstand push-ups/handstand hold; partner crabwalk down and back; switch

Center Gym (individually)
-shuttle run length of gym
-1 min bicycle
-towel buddy drag length of gym; switch
-1 min clock push-ups
-lateral shuffle to half court, sprint remainder; lateral shuffle to half court, sprint remainder
-20 towel shoulder extensions; switch
-20 partner resisted/assisted diamond push-ups

Looked like most teams finished around the 40 min mark. For those that embarked, feel justified in wearing your bad-A shark's tooth neckless on Spring Break.

16 March 2010

March 16th: Sink or Swim III: Tread or Dead

Well done to the 16 Warriors that made it out this morning!

Here's a synopsis of the workout:

2-person team

5 rounds of:
#1 swims a lap while #2 treads water: switch
#1 does 60 reps total of: squat, push up, dips, or sit up while #2 treads; switch

Most completed between 18-22 min mark.

Then 2 each 4 man relay cooldowns. Congrats to the victors!

10 March 2010

March 11th: Lappity-Do

Back to the Field House--meet at 0550.

This WOD:

This will be a sprint/work combo. You will do 30 reps each of three excercises---but with this catch: you can only do 15 reps (of any excercise combo) after a lap. Intent is to keep you running/moving/working.

Excercises: Burpee, L-pull up, Jump lunges (left leg, then right is 1)

For time:
15 reps
15 reps
15 reps
15 reps
15 reps
15 reps

With the time remaining, we'll do some relay races.....we will not tie our legs together, however.

08 March 2010

9 MAR - Squattin' Diane

Tomorrow’s workout is a challenging combination between last week's main site WOD and “Diane” within a fast paced conga line. This should be a good challenge.

Squattin’ Diane:

Teams of 3.

21-15-9 reps of:

Dumbell Deadlift (30lb-90lb dumbbells)

Overhead Squat (45lb-115lb bar)

Handstand Pushups (sub w/ a press if can’t do more than 7 when fresh)

Line up the team and send the first athlete in to do dumbbell deadlift. Once complete, the athlete steps forward, performs overhead squat, and goes into aerobics room to do handstand pushups. As the first athlete leaves the dumbbells, the second athlete steps to the dumbbells and follows the conga line. Again, there is no swapping of order during the workout only coaching/pushing the person in front of you.

03 March 2010

4 Mar - Posterior Chain Reaction

Building on the Conga and apparent love for team workouts - we will have some fun with this one.

Team of 5.

5 Rounds for time
Clean x 15
Thruster x 15
Air squats x 15
Tunnel Run (tag the pipe)

We will start out with a very quick lesson on proper form for the 2 lifts and break into groups based on proficiency with movements. Also, look at the total amount of reps here - individuals can still find the prescribed intensity despite scaling back weights for your team's total ability. Weights will likely range from a 35lb to 75lb bar.

Line up the team and send the first athlete in to do cleans and thrusters. Once complete, the athlete steps forward, turns around, performs 15 air squats for everyone to admire, and hits the tunnel run. As the first athlete leaves the bar, the second athlete steps to the bar and follows the conga line. The round is complete and begins again when the first athlete gets to bar. There is no swapping of order during the workout only coaching/pushing the person in front of you.

01 March 2010

Tues, 1 Mar - Conga Line w/Bench Press & Pull-ups

From Journal Oct 2003.

Cadet Weight Room, 0550

Teams of 5.

5 rounds.

We will break up into groups and scale workouts at the beginning. We should picking weights (45, 65, 95, 135, 185 lbs) such that your max benchpress reps are equal to max pullups.

Set-up a bench, rack and bar near the pull-up bar. Line up the team and send the first athlete in to do max reps of bench as possible without racking or resting on the chest. Once spent immediately, but without running or rushing, he/she goes to the pull-up bar and performs a max set of pull-ups. As the first athlete completes his last bench press rep the second athlete readies to take his place. On finishing both his bench and pull-up reps the athlete goes back to the end of the line. The bench is never open for more than a few seconds and no one begins his pull-ups until the athlete ahead of him drops from the bar.

Teams will compile total reps completed.