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

22 March 2012


Practice Spring Break flexing as people walk by for 2 min
brag about how elite you are because you do CrossFit for 2 min
Practice Handstand for 2 min then Practice Double Unders for 2 min
Row 500 m


Elizabeth (21-15-9 Power Clean 135#-Ring Dips)
90 sec rest
Diane (21-15-9 Deadlift 225#-Handstand Pushups)


Debate the functionality of this? Well if you are talking about all the looks you'll get while you're making your way around the beachside circuit, then super functional. 

Contrary to popular belief, I take vacations too. So, I will not be putting up WODs next week. Have a fun and functional spring break, be safe, and make good decisions.

Remember, if you will be giving or receiving a gift, wrap it first!

21 March 2012



Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups 
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups 
100 pound Thruster, 9 reps 
9 Chest to bar Pull-ups 
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups 
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups 
100 pound Thruster, 18 reps 
18 Chest to bar Pull-ups 
100 pound Thruster, 21 reps 
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


Kettlebells don't necessarily have to be associated with CrossFit...

Top Ten Spring Break Pickup Lines for the socially awkward who only know how to talk about CrossFit:

10. "Wanna do some drugs later? And by drugs, I mean CrossFit because, ya know, of all the endorphines...get it?"
9. "You should definitely CrossFit, its what everybody's doing these days"
8. "Call me later--21-15-9"
7. "I love to clean and jerk"
6. "Ditch the zero and get with the hero--ELITE people don't do bicep curls"
5. "So I got this sick story about how I tore my achilles...it was actually just jumping off a box"
4. "Oh yeah, the reason why i'm so cut is because I do this thing called the Paleo diet, it's basically you eat like an unsanitary and grungy caveman"
3. "Teach me how to be more functional like you"
2. "So... what's your fran time?"
1. "That's not very paleo, but I'll show you what is..."

20 March 2012


Bitching and complaining for 2 min about how you don't want to do this WOD
...alternate warm-up...
5 Rounds of doing tabata air squats while talking in a whiny voice

75 m handstand Walk
Every time you fall, perform 10 burpees


Ok, so check this out. I called this a long time ago, when CrossFit sold out to Reebok. 
So, short story long, when all the idiots over at marketing realized that all the hipsters that do CrossFit aren't actually dumb hardcore meathead zombies, they started trying to spread the word that it was actually a hoax. Bad move, Reetardbok. First, it is crucial to understand that marketing is about 10 years behind the curve. Hipsters will always have you on this one especially if you are trying to cater to them. It's the law of hipster supply and demand--if you supply it, the hipsters probably had it a week ago, so don't try out supply them.  Secondly, trying to play it off as a hoax was a BAAADDDDDD idea. Now, having established that, when trying to spread a viral message, don't think you can get away with LIES. The truth will always set you free.

HAHAHAhahahaHAHAHA, I can see the suiters in the boardroom right now running around in all their functional suits and brown shoes looking for heads to lop off. This is hilarious...almost to the point that I feel bad for the (now fired) marketing dudes that decided that this might even remotely be a good idea.

Oh yeah, can't you find a different line than "the sport of fitness has arrived?" Let's be real...it arrived two months ago. Tell me what's new...oh wait... that was so ten minutes ago.

Bottom line is this--Reebok will never universally be accepted as the CrossFit brand because it charges $60 for a t-shirt and the $30 Reebok callus shaver.

To commemorate this GLORIOUS occasion, I present to you the this shirt.*

* By no means do I endorse the product nor do I condone the misogynistic view or treatment of women

19 March 2012


Yawn and make animal (grizzly bear?) noises for 5 min
Row 250 m
1 min Handstand Hold


5 Rounds of Cindy (5 pull-ups, 10 pushups, 15 squats)
1/2 of Isabel (15 Snatches)
5 Rounds of Cindy (5 pull-ups, 10 pushups, 15 squats) 
1/2 Grace (15 Clean and Jerks)



Sorry it took so long...the Doolies got me sick puking up my guts the entire night...

Find 3RM Pull-up (strict)
5x5 Weighted Strict Pull-up (@ 75% of 3RM)


EMOTM --10 min
3 Deadlifts (315#)


50 burpees for time


Stupid or ballsy? you tell me...

16 March 2012


2015 One Fight One Team Hooah Fanatical Institutional Pride Hua hua!
Congrats to 2015 Doolies for earning your prop and wings!

I couldn't have done it without you Doolies! ( but really, I could have, actually)

Here's to being functional:

2 RFT:
100 Air squats
100 push-ups
100 thrusters (45#)
400.5 m run
50 wall ball shots
50 burpees
200 m row
7 pullups

100+100+100+400.5+50+50+200+7=1007.5*2RFT=2015 Hua hua



RECOGNITION (hooahhooah)
First, and foremost, I am happy to report that our Doolies are doing well and surviving and thriving through Recognition

Here's a little burner to do with the Smacks or while you have some downtime:
AMRAP 20 min
5 Rounds of Cindy (5 pullup, 10 pushup, 15 squat)
5 Tire flips / heavy Deadlifts
5 Rounds of Mary (5 HSPU, 10 1-legged squats, 15 pull-ups)

No, these will not help you look meaner in ABUs sleeves rolled up. Maybe if you do strict pull-ups and really isolate the negative it will help your biceps look a little bigger. I hope this weekend helps everybody get this sleeves rolled up thing out of their system because IT IS NOT FUNCTIONAL, although it can look elite if you are jacked and tan like me.

SPOILER: I know the who their class exemplar is! I will only tell if you pay me $20

14 March 2012


"The strong shall stand, the weak shall fall by the wayside" -USAF TACP Motto

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20lbs to 10' target)

90 Double-unders

30 Muscle-ups 


C1C Jake Bruder, C2C Colton Wetzel, Greg Hodgkins, and Chris Fabian doing work on 12.4


Big shout out to C3C Victoria Perkins who will be rolling up her sleeves and functionally training freshmen as they run through her course this Friday. I, myself, won't be rolling up my sleeves, but will be sipping on something sweet all weekend.

Doolies, I wish I could help ya out, I really do. But I only have one thing to say...


13 March 2012


1 More Day until Recognition

400 m finisher (walk to just below sprint)
30 sec handstand hold
30 sec squat hold
500 m row
3-6 strict-kipping pullups

EMOTM for 20 Min
Odd Minutes--6 bar Muscle Ups (sub 5 pull-ups and 5 ring dips)
Even Minutes--30 double unders

15 Turkish Get-ups (as heavy as possible, no time constraint)

Recognition Warm-up (because we don't want any tendons snapping ;)   )--
50 push-ups
100 four count flutter kicks
50 air squats
Endless Knowledge!!! (May scale with Contrails assistance)

Alternate WOD for all on Pre-Recognition Tapers:
Death by Ball Slam (as seen on CrossFit Football)
On the first minute--1 ball slam
On the second--2 ball slams 
until you cannot complete the # on the # minute

For all of our non-cadet, non-USAFA warriors, Here's a brief description of Recognition is. After going through Basic Cadet Training and being introduced to the USAFA version of the military, freshman cadets are subjected to a 3 day adventure featuring lots of functional exercises and calisthenics. Any crossfitter would cream their pants just to get to experience it firsthand. Of course, though I cannot devulge much detail as to specifically what goes on, or I could go to jail or possibly get banned by USAFA. All I can tell you is that NO! you cannot bring your paleo food to Mitches because you won't get enough calories to sustain you, and NO you cannot have a break in between all the mayhem because we don't group by WODs. All I can say is they mess with your sanity and put you in a position to test your resolve and your ability to bounce back from adversity. Yeah, your typical CrossFit stuff...

Oh yeah, soo glad that nobody snapped their shit during WOD 12.3. I did, however, get to say "I told you so" to Drywall

Hopefully HQ will figure out that high rep Box jumps are a 1 way ticket to snap city

12 March 2012


On the elite warm-up...do you want to be ELITE?
500 m row
5 kb snatch/ arm (1 pd)
500 m row
5 kb snatch /arm (1.5 pd)
400 m stride
5 handstand pushups

Power Clean (185#)
Ring Dips


        In case anybody was wondering about my recovery, here's a short update. It's been about  5 weeks since the injury, and I'm finally out of immobilization and into a weight-bearing phase of recovery.

       Of course, this is not as cool as you think it sounds. I cannot yet walk on my foot as the tissue has not regrown enough to flex it to even a neutral position. But, little victories are key. I realized many things throughout my past month of soul searching. First, we  take for granted so many things that we do not have any way of knowing about. There is no fat left on pad of my heel making it very painful to bear weight (boot or no boot) for extended periods of time. When not in the boot, my foot lacks directional and lateral stability making it hard to stay balanced. I never realized how hard it would be to learn how to walk because it was always intrinsic when you are a baby. 
         Moreover, its impossible to know what you value until you are placed in a situation where you could beg for things you would normally throw away. At this point, if someone told me I could trade one thing in my life for another, I would say I would definitely trade wearing PT uniforms, using the elevator, not getting my room inspected, and not marching in formations for the ability to not only walk but go to selection and prove myself. It hangs on my mind a lot, and it depresses the hell out of me. 
         Nonetheless, the things that have kept me going is the thought that there are people out there who lose a lot more than I do, sustaining injuries that last a lifetime not just career long. So in that regard, I am extremely lucky, and it has pushed me to be way more resilient. Don't get me wrong, I don't roll out of bed every morning with a ear-to-ear grin and stroll around high on life, but I am extremely motivated to get better right now. Perhaps the thing we all need in life no matter how nebulous is a goal to orient our lives around. Goal oriented people always find a way. I spent the last night thinking about what my goals are now having had all mine swept from under me. I decided that its enough for me to wish to come back stronger than I did before. So here's my challenge to you. Spend the rest of the week finding a goal to wrap yourself around, and really dedicate yourself to that goal--whether its a career goal, fitness goal, or just a pursuit of happiness. Surround yourself with the resources to make this goal happen. If you want to chat about your goals, my door is always open. 

11 March 2012


For rehab-ers--
Scrunch a towel with your toes x5
20 gentle calf raises with a towel
Write the Alphabet with your toes (caps lock/lower case) x5

For NARPS looking to get Recognition Ready--
15 pushups followed by One Fight One Team 
15 4 count flutter kicks
repeat until quote has been completed

For everybody else--
For Time:
5 box jumps (36 inch box)
15 Kettlebell swings (2 pd/1.5 pd)
30 burpees
60 toes to bar
60 iron mikes
30 pullups
15 handstand pushups
8 calorie row


Grandpas and grandmas, relive the 80s

Join The Clymb, and for the frosh in search of new threads...PLNDR


Rest Day

09 March 2012


Run 5k
Followed by 30 sec hill sprints with 30 sec recovery
Run 1k


08 March 2012


Happy Friday
Have  great weekend--get in, get out, get on with your weekend


07 March 2012



18 min amrap
15 box jumps 24/20″
12 push press 115/75#
9  toes 2 bar


Just waiting here to say "I told you so"

06 March 2012


20 slow air squats
- Slow Controlled movement
-stable all through the movement
-Seeking good depth
-Knees pushed out

20 Pushups
20 Sec Handstand Hold


4 RFT:
27 Box Jumps (24" box)
20 Burpees
11 Squat Cleans (145#)

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David. Maj Brodeur was a 1999 graduate of the United States Air Force Academy.

Here's a toast...

05 March 2012


Pistol Progression--
Against a wall
Resisted against a band
With a weight
Actual Pistol


"OPT Flight Simulator"
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


04 March 2012


Frog Complex--
6 Reps --Squat Clean & Thruster to Back Squat & Thruster (95#/65#)

5x5 Thruster


5 Handstand Pushups
10 Snatches (115#)
15 OHS (115#)
20 Box Jumps (30")
30 Wall Ball Shots
40 Pull-ups (strict)
20 Double Unders
10 Backsquat (225#/155#)

5 Rnds Tabata Push-ups


Check out the Combat Conditioning Team's pics from this past Saturday doing Open WOD 12.2 and also some rando wearing a Tiger Ten t-shirt. Anybody know him?

03 March 2012


Rest Day

There's never enough time to do all the nothing you want.  ~Bill Watterson,Calvin and Hobbes

Brud looking ELITE as always

Rest days are IMPORTANT

02 March 2012


Tabata Row x 5 Rnds

5x5 Backsquat
3x3 Front Squat

8 RFT Swim WOD
100m freestyle
20 air squats
50 flutterkicks


Have a good and safe weekend! Make good choices ;)

01 March 2012


First Thing:
8 Rnds Tabata Sprint/stride--Walk
10 min to work to Max Box Jump

30 Turkish-Get ups (no time limit/not going for speed) As heavy as you can go

Last Thing:
100 GHD Situps
100 Toes to Bar

Warriors, it has come to my attention that there is an epidemic...that is there is an inability to sit in a stable squat down low. I sense (with my oracle senses) that the problem is a lack of hip mobility to comfortably reach a desired squat depth. To remedy this problem, please watch ALL of these videos and put some time in to make a good squat second nature, starting with KStar's infamous Squat test: