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

29 February 2012

03.01.2012

Open WOD 12.2


How did I know to plan snatch skill work two days ago? Call me an oracle...hahahahahaha


As Much as Possible 10 Min:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
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Tick Tock...Can't stop the clock!! 82 days...

28 February 2012

02.29.2012

Warm-up
4x 200 m finishers (start at a walk finish in a finish stride)
5x band sprint/pulls (50m forward/50m backwards)

Then:
Max Handstand hold (3 min max)

Work Capacity:
200 Wall Ball shots for time

Finisher:
50 Hollow Rocks
Max plank hold

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Thor's Daughter is ELITE...sooo ELITE that Ochocinco has no chance



In case you were wondering, Annie really is Thor's Daughter

27 February 2012

02.28.2012

First of all, if I catch you clowning around like this idiot, I will kick your narp ass, tell you how much of a douche you look like,  and boot you from the box.


Now to the workout...

Warm-up



Pick one of the drills to perform (or all three if you are that ELITE)

Snatch Pull Progressions:
Start your pulls from the ground and stop at your shins and just above the knees, complete the movement by finishing with a pull. Immediately follow-up the first pull with a second pull without stopping, but be cognizant of those two stopping points as points of acceleration of the bar.

Drop Heaves:

Keep in mind: you are not pushing the bar over your head, you are dropping under the bar!

Box Snatches:
*not to be performed @ max weight



Notice how we are isolating the second pull here. This is the most crucial part as this is where the bulk of your power will have to come from.


Then:
Hold a overhead squat for 10 seconds in the bottom position.
Complete 50 KB swings @ 2 pood/1.5 pood
You are focusing on opening that hip crease as you generate the power. You are not concerned with speed or time, but form. Do not let the kettlebell curve your back as it passes through your legs. 


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Sorry bros and ladies, you will never be as ELITE as these little dudes



02.27.2012

Warm-Up
5 skin the cats
20 overhead barbell lunges
200 m stride

Metcon
"San Francisco Crippler"
30 bodyweight backsquats
Row 1000 m

or 

"Newport Crippler"
30 backsquats (225#/155#) (scale with bodyweight)
Run 1 mile

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26 February 2012

02.26.2012

Rest Day

"Every new beginning comes from some other beginning's end" -Semisonic



24 February 2012

02.25.2012

Strength
5 Rnds:
3 weighted Pull-up
6 strict
9 kipping

WOD
 Card Deck: finish the deck or 20 min as far as you can get:
Clubs-Thruster (95#)
Diamonds-wall ball shots
Clovers-burpees
Hearts-KB swing

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Tara and JBark being super functional, and SOO ELITE!! I love you guys.

02.24.2012

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

Strength
5x3 Press
3RM
1RM

Metcon
 10-8-6-4-2
KB Swing (2 Pd/1 Pd)
Burpee-pullup-toes to bar

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Six Truths about Weightlifting Technique

A quick update on recovery--I had my leg hardcasted on Wednesday. A Thompson Test of showed that I that the tear is indeed healing, although the motion is subtle. The angle of my foot was decreased closer to a neutral flexion. Doc said that hopefully I'll be able to put weight on my foot in another two weeks, and be able to walk in about a month.

Duck Hunting



22 February 2012

02.23.2012

Open WOD 1
7 min of burpees

no demo required.

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GET IT DONE!

02.22.2012

Game On
 This is it! Holding out for Open WOD 1. Check back at 6 PM for it!

20 February 2012

02.21.2012

Warm-Up:



METCON:
5 RFT
1 Push Press (135#/95#)
1 Strict Pull-up
3 Push Press (135#/95#)
3 Strict Pull-up
5 Push Press (135#/95#)
Max Pull-up
1 min rest


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19 February 2012

02.20.2012

Warm-Up
Double Under Practice (5 min)
Handstand Hold (1 min on, 30 sec off x3)

Skill




Work on both bottom positioning of your squat and overhead positioning

METCON
For Time:
-30 OHS (135#/95#)
-100 Double Unders
-20 Power Cleans (135#/95#)
-100 Double Unders
-10 Thrusters (135#/95#)

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"If you have a body, you are an athlete." - Bill Bowerman

02.19.2012


Rest Day.

18 February 2012

02.18.2012

We haven't had a mobility day in a long time, so let's take today to expand open up those ranges of motion and fix any mobility issues you might have.

16 February 2012

02.17.2012

Warm-up
4 Rnds
250 m row
5 hollow rocks
5 skin the cats
3 broad jump attempts

Strength
3-3-3-3-3-3-3
Weighted Pull-up
Then
1 Rnd of max rep non-weighted pull-up

Metcon
Death by Deadlift 245#/155#

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95 days.

Every day is a great day, but some are greater than others.

02.16.2012

For Time:
150 wall ball shots for time

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I was able to play around in the box today. As I mentioned last time, dips have come in handy for crutching around, but its not enough to do upper body motions. I played around with the idea of doing deadlifts with a knee on a box, as well as kettlebell swings. Pistols, pull-ups, muscle-ups and experimented with the idea of GHD sit-ups. Baby steps, people. Deadlifting 135 lbs today is nothing for me to brag about in terms of weight, but in terms of progress, I could not have been more satisfied with the outcome. It's so awesome to have so many people reach out who I know have been in the same situation as me. Thank you for all of your support. Great news from the doctor today: I should be able to put weight on my foot in 3 more weeks!

14 February 2012

02.15.2012

Warm-up (not meant to be fast)
5x Hand stand push-ups (use band if necessary)
250m Row
10 x dive bomber pushups
15 x hollow Rocks
20 x air squats (slow, focus on hip mobility)

5 min of Active mobility (increase mobility in shoulder/hip/wrist/foot mobility)<--- CRUCIAL

Strength
5 x 5 Weighted Pull-up

METCON
Open WOD 11.5
20 min AMRAP
  • 5 Power Clean (145#/100# GC)
  • 10 Toes To Bar (Feet must pass behind bar at bottom and touch bar at top)
  • 15 Wall Balls (20#/14# over 10ft target)

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"I'm going to work so that it's a pure guts race at the end, and if it is, I am the only one who can win it."
Steve Prefontaine

13 February 2012

02.14.2012

20 Min AMRAP

100 m swim
50 air squats

Finisher:
50 Hollow Rocks


Jared Barkemeyer being so functional, they had to feature him on CrossFit Football!

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I wove you...hahahahahaha

Happy Valentines Day!

02.13.2012

Don't forget dudes, this is your last chance to get your valentines day gifts. Make it count!

Warmup
3 min of double under work/ 5 min 70% 200m run & 10 double unders/DU attempts

METCON:
7 RFT for class/10 RFT for competitors
10 ring dips
5 Power clean (155#)

Strength
Shoulder Press 4x5

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          Sometimes, adversity makes you step up to the plate. February 9th changed my life in more ways than I would like. Sometimes, we complain about all the stupid stuff that we have to do in cadet land that makes our lives harder. I never thought to stop and think about how long lasting their effects could be--until now. Because I tore my achilles tendon, I will not get to know if I had what it takes to be an ALO, nor will I get to be one for a while. 
        Many people have asked me if it hurts. The answer is yes and no. The initial physical pain was intense, I thought Fabian had hit me with a baseball bat, but since then, there hasn't been any appreciable pain. No need to take the drugs that I was given. On the other hand, not a moment goes by thinking about what I gave up, and  how frustrating it is to just be able to get to the other side of the room. I constantly am haunted by that moment,   and all the chokepoints leading up to that moment, in which I could have pussed out and chosen to sit that one out. But what's done is done. My left leg will get smaller, I will get weaker, I will have an alternative future, but my leg will heal.
      Day 1 was one of the worst days of my life since I've become a cadet. Let me tell you, there hasn't been too many of those, especially because I wake up every day realizing how lucky I am to be where I am doing what I'm doing. But I guarantee, no matter how positive or resilient you are, there is always some sort of grieving process that accompanies a shift in your life. But, any negative can be turned into a positive if you see even the slightest bit of optimism in it. Having my friends carry me out onto the parade field like Rudy made me feel almost like me again. It was brief, but yet satisfying.
     I joke around about how CrossFit is sooo functional. Anybody who knows me knows that I make fun of those zealots that act like CrossFit is the end all be all. But even in my limited capacity, I can truly see that CrossFit actually is functioning in my everyday life now. Every time I get up out of a chair, i have to do a pistol; every time I crutch around, its like doing a dip; every time I reach for something, I know I am using a lot of core to stabilize my body to get it. I refuse to let this injury be an excuse for me to get out of shape.

      Take it from me, in spite of my injury, don't be afraid to push harder towards your goals, and never be satisfied with where you are at right at this moment. I did the WOD knowing full well the risks associated with it, and I did this to myself. No one else hit me in the ankle, no one tortured me into doing the workout. Resiliency is how we bounce back. Not many of us know how to react until we have been put through the ringer. Prepare yourself. It'll happen to you, and the more you comprehend it now, the better off you will be in the future. Thanks to all who have taken care of me throughout this whole ordeal. I'll keep you updated on my progress.

-Wutang

10 February 2012

02.10.2012


All exercises are 4 min (20 sec on, 10 sec off x8)

Tabata Squats (45 lbs)
Tabata Lunges (45 lbs)
Tabata Sprints
Tabata Iron Abs (Spring Break Prep)

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Have a great weekend, folks.

09 February 2012

02.09.2012

Warm-up:
2 Rnds
250 m row
10 Dive Bomb Push-ups
10 wallball shots
5 Handstand Push-ups (sub 20-30 sec hold)

THEN:
Standard Burgener Warm-up


Open WOD 11.3:

5 min AMRAP Squat Clean and Jerk (165#/110#)

and

Open WOD 11.2
 15 min AMRAP (9 DL 155#/100#, 12 hand release pushups, 15 box jumps)

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WOD Demos:





08 February 2012

02.08.2012


Skills
(Max HSPU, Max L sit)x 3 rest as needed in between exercises

Weight Lifting
5x5 BOX Squats

Metcon
Amrap in 20min
((5 kb swings, 7 kb cleans, 9 goblet squats)x2 then run 200m)

06 February 2012

02.07.2012

Skillz
Double Under Practice
5 min of jump rope

Strength
5x5 Deadlift
3 Forward Band Sprints followed by 3 Backward

Nicole 
AMRAP 20 min
400 m run
max pull-ups

(max pull-ups=until you drop from the bar)

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Falcon CrossFit featured on CrossFit Mainsite (02/07/2012)!

video


AHAHAHAHAHAHAHAHA!!!

05 February 2012

02.06.2012

Warm-up:
3 RNDs
5x handstand pushups (sub handstand hold :15-20 sec)
250 m row
dive bomber pushups

Strength
3x5 OHS

WOD
4 RFT
30 sec Handstand hold
30 sec L-sit
30 sec squat hold
30 sec chin over bar

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Work hard, play hard.

02.05.2012

Rest Day


Rest up, Warriors.

04 February 2012

02.04.2012


" Griff "

For Time:
800 m run (forward)
400 m run (backward)
800 m run (forward)
400 m run (backward)


In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. 

Travis is survived by his son Elijah.

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Never Quit.




Have a great weekend.

02 February 2012

02.03.2012

HAMMER

5 RFT:
5x Power Clean (135#)
10x Front Squat (135#)
5x Jerk (135#)
20 pull-ups
90 sec rest


U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. 

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux. 

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Do something amazing everyday.

"Somebody may beat me, but they are going to have to bleed to do it."-Steve Prefontaine





01 February 2012

02.02.2012

I didn't intentionally plan this to be Hero week, but so it continues:

"Nutts"
AFAP

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

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. 

He is survived by his parents, Richard and Ethel Jane Nuttall. 


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Thanks to everybody who made today's Oly lifting seminar a great success. Jared will always be a resource for those looking to up their game in the two most functional lifts. Our next series will be on.... (Drumroll please)... GYMNASTICS!!!!

Get ready for it! Details to be announced soon...



Don't forget!!! Oly lifting Seminar Tonight!!!

02.01.2012


"Murph"

Run 1 mile
100 pull-ups
200 Push-ups
300 squats
Run 1 mile 
(weighted vest optional)

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 Dog's Eye View....