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The Academy’s Training:

TEAM 1:

Deadlift 90%x3×3
Followed By:
Time Trial:
2k Row
-or-
1 Mile Run

TEAM 2:

Deadlift x3×3
Press x3×3
Followed By:
Time Trial:
2k Row
-or-
1 Mile Run

TEAM 3:

For Time:

- 20 Reps Hang Power Clean (Men: 115# / Women: 75#)
- Run 400 meters
- 15 Reps Hang Power Clean
- Run 400 meters
- 10 Reps Hang Power Clean
- Run 400 meters
- 5 Reps Hang Power Clean

The USAW Team’s Training:

Snatch balance – heavy single; 90% of that x 1; 85% x 1; 80% x 1
Power clean & jerk – 75% x 1 x 10; 1 min rest
Front squat – 70% x 1; focus on speed up
Planks – front/side; 2 x near max hold
Followed By: 4 RFCO:
10 DB muscle snatch (45/35)
10 HKTE

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Our close friend and top female CrossFitter Flower is doing just that…working for 6 months at CCMI, Founded in 1998, the Central Caribbean Marine Institute (CCMI) is guided by its mission to conduct and facilitate research, education, conservation and outreach that will sustain marine diversity for future generations. The organization is incorporated as a US 501(c)3 non-profit organization (ID# 22-3609293), a UK charity (# 1104009) and a Cayman Islands charity. From its inception, CCMI has proven a valuable asset in the effort to understand changing coral reef and tropical marine environments. CCMI programs provide a solid foundation for education and awareness for students and researchers both in the Caribbean and around the world.

She spends most of her time at the LCRC.  A key component of CCMI’s strategy was realized in May 2006 with the opening of the Little Cayman Research Center. Flowing sea water, laboratories, a classroom, private and dormitory-style rooms, a sustainable off-the-grid bathhouse, and easy access to the reefs make this an important new research and education center.

You Can Read More About Flower’s Mission And Information BY CLICKING HERE!!!

Great Work Young Lady…We Highly Look Forward To Your Return…

The Academy’s Training:

TEAM 1:

Burgener Warm-up
Skill Transfers
Clean and Jerk 85%x1×5
Followed By:
200 Reps or 10Min (Whichever Comes First)
KB Snatch (53/35)

TEAM 2:

Burgener Warm-up
Skill Transfers
Clean and Jerk x1×5
Front Squat x3×3
Followed By:
200 Reps or 10Min (Whichever Comes First)
KB Snatch (53/35)

TEAM 3:

3 Rounds for Time:

- Row 1000 meters
- 20 Pistols (10 each leg)

Break up the pistols however you wish, but 10 must be done on each leg before finishing your round

The USAW Team’s Training:

Snatch – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
Clean – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
Front squat – heavy single; 80% of that x 2 x 2
Weighted back extensions – 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top

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Over The Weekend A Few Academy Members Went Out To Shannon Franklin’s CrossFit Survival Boot-Brew…

Red 6 Militia (Corlyn/Donna/Summer) Nabbed 1st Place

The Delerium Pubbers (Bob O./Craig/Trish) Nabbed 2nd Place…

Excellent Work Friends…Excellent Work Indeed!

The Academy’s Training:

TEAM 1:

Press: Test For Max
Followed By:
Athletic Skills Chart Work

TEAM 2:

Press: Test For Max
Back Squat x3×3
Followed By:
Athletic Skills Chart Work

TEAM 3:

AMRAP in 15 minutes:

- 10 Hang Power Snatch (Men: 45# barbell / Women: 33# barbell)
- 10 Overhead Squats (Men: 45# barbell / Women: 33# barbell)
- Run 200 meters

The USAW Team’s Training:

Power snatch – 75% x 1 x 10; 1 min rest between
High-hang clean & jerk – 60% x 1 x 10; 1 min rest between
Front squat – 70% x 1; focus on speed up
AbMat Sit-ups – 50 total
Followed By: 20-15-10 reps of:
Box jump (MTOH)
Kipping pull-ups

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Friday’s 6pm Class Ended Last Week With A Bit Of “Danny” And A TON Of Fun…

NEWS and UPDATES:

With Great Excitement We Would Like To Announce Our New Website.  Starting MONDAY July 5th We Will Launch The New www.TeamCrossFitAcademy.com.

To Streamline Information and Communication This New Interactive Site Will Replace 1.) The Old Bootcamp Site, 2). The Old Academy Site, and 3.) The Taskforce Rouge Yahoo Group

In The End We Will Have One Website and One Facebook Page

Pass On The Word…

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

AMRAP 20:
30 Box Jumps @ 24 Inches
20 Push-Presses @ 115lbs
30 pull-ups

The Academy’s Training:

TEAM 1:

Back Squat 80%x3×5
Followed By:
5 RFTO:
- 25m Walking Lunge (50%BW)
- 50m Sprint

TEAM 2:

Back Squat 80%x3×5
Weighted Dip x5×5
Followed By:
5 RFTO:
- 25m Walking Lunge (50%BW)
- 50m Sprint

TEAM 3:
- Run 400 meters
- 15 Dips (Bars or Rings – athlete’s choice)
- 3 Tire-Flips

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The Calm Before…

The Storm…

Even The Lady Cats Got A Taste Of The Pain…

The Academy’s Training:

TEAM 1:

Bench Press 90%x3×3
Followed By:
21-15-9
- Pull Ups
- Ring Dips

TEAM 2:

Bench Press x3×3
Bent Row x3×5
Followed By:
21-15-9
- Pull Ups
- Ring Dips

TEAM 3:

5 RFC:

- 12 Seated Dumbbell Press (Men: 30# / Women: 15#)
- 12 GHD Hip Extensions

- Presses are done while sitting on the ground, torso rigid/upright, legs extended in front of the body with feet touching.
- Attempt to do each round of each exercise UNBROKEN.  Rest as needed when switching between the exercises

The USAW Team’s Training:

Power Snatch + Hang Power Snatch + 2 Snatch Balances – 70% (of power snatch) x 4 sets
Push Press + Power Jerk + Jerk – 80% (of push press) x 5 sets
Followed By 3RFTO:
250 m row sprint
10 kipping pull-ups
3 min rest

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“You Will Learn, By The Numbers…Men, This Is A Barbell” -Coach B.

Monrovia Football Learns The Burgener Warm-up (This Is Only 1/3 The Team)

The Academy’s Training:

TEAM 1:

Deadlift 85%x3×3
Followed By:
For Time:
- 400m Farmer’s Walk (50% BW)
- 20x OH Squat (115/75)
- 400m Run

TEAM 2:

Deadlift x3×3
Press x3×3
Followed By:
For Time:
- 400m Farmer’s Walk (50% BW)
- 20x OH Squat (115/75)
- 400m Run

TEAM 3:

3 Rounds For Time:

- 21 Pullups
- 21 Clapping Pushups

The USAW Team’s Training:

Snatch – (70% x 1, 74% x 1, 78% x 1) x 3
Clean & jerk – (70% x 1, 74% x 1, 78% x 1) x 3
Back squat – 75% x 6 x 4 – 3 sec pause in bottom

Followed By: AMRAP 10
5 kipping pull-ups
5 lunges per leg
5 box jumps (MTOH)
5 push-ups

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What In The World Could We Possibly Do With These?

Oh The Joy Of Sandbags…

The Academy’s Training:

TEAM 1:

Clean and Jerk: Test For Max
Followed By:
Athletic Skills Chart Work

TEAM 2:

Clean and Jerk: Test For Max
Front Squat x3×5
Followed By:
Athletic Skills Chart Work

TEAM 3:

10RFTO:

10 Walking Lunges + 5 Ball Slams (20/16)

10 Air Squats + 5 Ball Slams

The USAW Team’s Training:

Power snatch – 60% x 2 x 5
Power clean & power jerk – 60% x 2 x 5
Good morning (straight knee, straight feet) – 3 x 10 light
GHB sit-ups – 3 x 15

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Excellent Work (As Always) From Carol And Jane This Last Weekend…

The Women Nailed 3rd In Their Division At The “Big Bear Shoot Out” A 17 Mile Mtn. Bike Race That Climbs A Few Thousand Feet With Some Serious Altitude.  This Race Is Part Of A Bigger Series Known As “Conquer The Bear”

Keep Up The Great Work And The Bear Is Yours…

Just Another Glimpse At The New ROGUE Westside Rack Heading For The Academy This Week…

The Academy’s Training:

TEAM 1:

“Diane”
Followed By:
Press 85%x3×3

TEAM 2:

“Diane”
Followed By:
Press x3×3
Back Squat x3×3

TEAM 3:

“Diane”

The USAW Team’s Training:

Snatch – 60% x 1 x 5
Clean & jerk – 60% x 1 x 5

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Just Another Glimpse Of The New Gear Arriving At The Academy…The Westside Barbell Inspired Rogue Reverse Hyper…If You Are Not Familiar With What It Does, Read Below…

“The Rogue Reverse Hyper decompresses the spine and has no vertical compression on the spine at all. This simple device allows for dynamic strength development in the concentric phase, while serving as a rehabilitation mechanism in the eccentric phase by gently stretching and depressurizing the spine and creating, in essence, an internal pumping mechanism, filling the spinal column with spinal fluid and the low back muscles with blood. Anyone who has injured their back knows that the pressure needs to be relieved and circulation restored to the injured area in order to rehabilitate. This can be used 3 to 4 times a week for therapeutic work but have also had clients that used every day with light weight to get tightness out of lower back area.”

Enjoy…4-6 Days Until Delivery…

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