September 7, 2010
The Academy’s Training:
TEAM 1:
Burgener Warm-up
Skill Transfers
Snatch 85%x1×5
Followed By:
21-15-9
- OH Squat (50% 1RM)
- Box Jump (MTOH)
TEAM 2:
Burgener Warm-up
Skill Transfers
Snatch x1×5
Weighted Pull-up x5×5
Followed By:
21-15-9
- OH Squat (50% 1RM)
- Box Jump (MTOH)
TEAM 3:
3RFTO:
200m Run:
Followed by:
10-15-20
Ring Row
Push-up
Rest Exactly 2 Min. Inbetween Rounds…
The USAW Team’s Training:
Snatch – Max
Clean & jerk – Max
Squat – 90% x 1 x 5
3 sets:
1. Good morning (wide stance, straight knee) x 4-6; 30 sec rest
2. Chin-ups x AMRAP
CFE:
90:90 X 6. All out efforts (uphill)
Post Thoughts To Comments…
Excellence Training Where Excellence Often Gathers…
September 6, 2010
Make It Count…It’s Only Once A Year…
To Trish, Hope, Joe, Craig, Jim, Rochelle, And Andy…Our Fingers Are Crossed…
Trust Your Training!
September 3, 2010
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
“The Seven”
7RFTO:
7 Handstand push-ups
7 Thrusters @ 135
7 Knees to elbows
7 Deadlift @ 245
7 Burpees
7 KBS @ 2 Pood
7 Pull-ups
MONDAY September 6, 2010 Labor Day hours:
CrossFit Classes – 9 & 10 AM
Fundamentals _ 7 PM
Bootcamp – 6 AM & 6:30 PM
September 2, 2010
The Academy’s Training:
The Total
Get In, Warm-up, Set A Max For The Day In Squat, Press, and Dead…
And Ladies…Today, Come In, Warm Up And Show The Boys How Strong You Really Are…And Don’t Let Down The STRONG Women Overseas Volunteering To Keep You Safe At Night Down…
September 1, 2010
The Academy’s Training:
“Helping Hands”
For time:
The entire team must complete, per person:
2 muscle-ups
2 HSPU
5 GHD Situps
10 Pullups
15 Deadlifts at 225#
20 Toes to bar
25 Push Press at 115#
30 Dips
35 Deadlifts at 115#
40 Push-Press at 45#
45 Pushups
50 Air Squats
500M Row
Exercises may be completed in any order, by any teammate
The USAW Team’s Training:
Block/hang clean (mid-thigh) – 65% x 2 x 6; 1 min rest
Hang clean high pull – 70% x 3 x 4
Snatch balance – max for day; 80% of that x 2 x 2
3 sets:
1. GHD Sit-up x 12-15; 20 sec rest
2. Side bend x 10-12; 1 min rest
Post Thoughts To Comments…
August 31, 2010
The Academy’s Training:
TEAMs 1, 2, and 3:
With a continuously running clock, complete:
Barbell Thrusters (45/33)
1 on the first minute, 2 on the second minute, 3 on the third minute…until you can no longer complete reps in the given minute. Reps can be broken as long as all reps are done in that given minute,
When you fail at Barbell Thrusters, rest for the next whole minute, then reset to:
Burpees
1 on the minute, 2 on the second…until you fail again,.
When you fail at Burpees, rest for the next whole minute, then reset to:
Ab-Mat Sit-ups
The USAW Team’s Training:
Snatch – 90% x 1 x 3
Clean & jerk – 90% x 1 x 3
Back squat – 85% x 3 x 3
3 sets:
1. Good morning (wide stance, straight knee) x 6-8; 30 sec rest
2. Chin-ups x AMRAP; 2 min rest
Post Thoughts To Comments…
The Little Magician Enjoying The Whole 9 Workshop At CJ Martin’s CrossFit Invictus
August 27, 2010
Vanessa Leading By Example For A Group Of Young Women Athletes…
August 26, 2010
Rich, the big day to move to San Diego is here. Your Academy Team Members will miss you dearly…what you have learned here will be of great value when you step through CJ’s doors at CF Invictus…stay focused, train hard, and come back often.
