31 May 2013

Saturday, 01 June 2013

Rest Day.  If you have time, be sure to stretch and roll out.

Remember 1700 Group WOD on Sunday.

30 May 2013

Friday, 31 May 2013

0600 and 1900 Classes will start Monday!!!

Also we will begin a new round of programming on Monday. Each day will have 2 programmed WODs, an A and a B WOD.  For large classes we will split and half of the class will do the A WOD while the other does the B WOD.  The next day, the groups will swap.  This will make the most efficient use of our space and equipment.

WOD:

Every Minute on the Minute (EMOM) for 25 Minutes
- 6 Pistols
- 9 Goblet Squats
- 12 Double Unders

Scaling Options:
- Time: Scale to 15 or 20 minutes as appropriate.
- Pistols, Pistols while holding onto a  band, pistols onto a box, Bulgarian Split Squats
- Goblet Squats, PVC Front Squat, Air Squat
- Double Unders, Single Unders 3, 2, or 1 for 1.

Points of Performance:
- Pistols: Full depth. Stick off leg out in front to stabilize, reach for that toe with both hands.
- Goblet Squats: Keep chest high and elbows up.
- Double Unders: Keep arms at your side, do not pull your wrists up when jumping.
- Rounds should be completed between 30s and 45s.

If you have not checked out Mobility WOD before...DO IT NOW.


29 May 2013

Thursday, 30 May 2013

Partner/Team WOD -

Partner with someone of similar fitness level.

Teams of 2: Accumulate 2000m of running. One runner at a time running 200m.  While one person is running the other person is squatting/holding a plank (alternating each time).  The non-running order will go squat(person 1), squat (person 2), plank (1), plank(2), etc.

Teams of 3: Accumulate 3000m of running. One runner at a time running 300m.  While one person is running the other people are squatting/holding a plank (alternating each time).  Order is Run, Plank, Squat in a continuous rotation.

For both versions, your score is the total number of squats completed. There is a 20 minute time cap for this workout.

Post scores to comments.

28 May 2013

Wednesday, 29 May 2013

We are continuing to build our Box and find the methods that will make the best use of our space and equipment.  Bare with us while we work to ensure a quality community and fitness environment for everyone.

WOD:
5 Rounds for Time (RFT)
- 10 Kettlebell Swings (53/35#)
- 20 Tire Smashes
- 100m Run

**Do NOT remove kettlebells from the aerobics room.  If need be, use the run from the aerobics room to the parking lot as your 100m run.

After Party: 3x max L-sit.
- Use two equal height boxes to place your hands and hold an L-sit for max time.
- Scaling options: L-sit, single leg L-sit, knee raise to the L position.

Point of Performance:
- Keep a solid posture during KBS, do not let your chest drop.
- For tire smashes, ensure that the sledge hammer comes all the way over your head in a full rotation.  Half smashes do not count.
- As you bring the hammer down to smash the tire, you should be squatting with the hammer head to maximize the force of the blow.

Check out this blog on improving your strength potential...


27 May 2013

Tuesday, 28 May 2012


AWESOME FIRST DAY OF CLASSES!!!! We had over 15 folks at the 1800 class.  As you can tell, space and equipment are limited...we are working on it but as with most military ventures, we just have to wait.  Take a look at our morning classes also if you want to avoid the crowd.

****I know I posted the same WOD yesterday, I read the calendar wrong****

WOD

"Grace"
30 Clean and Jerks for Time @ 135/95#

After Party:
Alternating Tabata Planks and Supermans (20 seconds on, 10 seconds off).  It will be a full 8 rounds of each movement switching on each tabata interval.

Points of Performance:
- Maintain a tight core as you drop the weight and go for another rep, do not let your back arch.
- Use Push Press, Push Jerk, or Split Jerk as necessary
- Keep you chest high for the cleans, do not let you butt rise first.

Scaling Options:
- Lighter weight





26 May 2013

Monday, 27 May 2013

First official day of classes at CrossFit Undisclosed.  This is going to be great.   For everyone's information, we are trying to ensure that all people at CFU are welcome and prepared to do their best.  Therefore, we are designating the 0600 and 1800 classes as "On-Ramp" times.  There will be regular WODs during these classes but we will also have extra coaches around to help the new folks learn the movements and start out with good habits.  If you are new to CrossFit or feel like you need more practice, please try to attend class at these times.


***EDIT***

WOD

Death By Toes To bar

Post score to comments


25 May 2013

Sunday, 26 May 2013


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.  Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


If you want to read the first-hand account of Murph's heroism and that of his team, look up "Lone Survivor" by Marcus Luttrell.


"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Post time to comments.

Scaling Options:
- Without a vest
- With a partner, one partner working at a time to complete the whole workout together.
- Reduce the reps/run distance.
- If pullups are your limiting factor, do ring rows instead. 

Tip:
You can partition the rep scheme as you want. 20 rounds of 5 pullups, 10 pushups, and 15 squats works very well. 


23 May 2013

Friday, 24 May 2013

WOD:

20 Min AMRAP
- 200m Run
- 20 Toes-to-Bar (T2B)
- 20 Kettlebell Swings @ 53/35#
- 20 Double Unders

Point of Performance:
- If you have the strength for T2B but cannot string them together, place a box beneath you to stop your swing after each rep, reset, and go again but remain on the bar.
- Keep your back set during the KBS.  Do not let your chest drop at the bottom of each rep.
- At the top of the KBS do not hyper extend your back, the bell should only go far enough back to cover your ears with your arms.


Scaling Options:
- Everyone will complete the full run portion
- T2B, Knees-to-elbows, hanging knees to chest (to chest level), Leg raises from the floor w/ straight legs
- KBS American Style (full overhead), KBS Russian style (eye level), KBS with reduced weight
- Double unders, single unders. If single unders are difficult, practice them and reduce number to 10.   

22 May 2013

Thursday, 23 May 2013

Comments are fixed, everyone should be able to post now.  If you post as anonymous, please add your name to your comment.

The CrossFit Boxes in Oklahoma City are banding together to do a Charity WOD.  If you are interested, here it is:

"OKLAHOMA STRONG"
The tornado was on the ground for 40 minutes on 5/20/2013.

Partner WOD
(each person alternates doing a full round)

40 Min AMRAP:
5 HSPU
20 Wall Ball Shots (20/14)
20 Walking Lunges
13 Alternating KB Snatches (1.5 pood/1 pood)

Donation website:
http://www.gofundme.com/301e3w

If you are sticking with our regularly scheduled programming:

"Isabel"
30 Snatches For Time @ 135/95

Notes:
- These are true snatches (muscle, power, or squat), clean and jerk is a no rep. 
- Concentrate on getting under the bar and landing with arms locked out.  
- Minimize the reps that you have to "press out" on.
- Make sure you scale to a weight that you can do with perfect form. 
- Maintain a tight core and straight back when stringing reps together. 

Post times to comments.


21 May 2013

Wednesday, 22 May 2013

Don't forget the Murph Memorial WOD this weekend


WOD:

20 Min AMRAP
     10 Bosu Ball Kettlebell Swings @ 44/35
     15 Box Jumps @ 24"/20"
     20 Ring Pushups

Scaling Options:
- Bosu Ball KB Swings/Regular KBS/Russian style KBS (swing to eye level)
- Full height box jumps/Full height step-ups (alternating)/shorter box
- Ring pushups/regular pushups/knee pushups

Post times to comments...BTW I am working on the whole not needing a Google Account to post comments, hopefully it will be fixed soon. 

20 May 2013

Tuesday, 21 May 2013


WOD:
"Karen"
150 Wall Balls

Post times to comments.


I have seen a lot of folks working on their olympic lifting so in that threat here are a couple resources:

Chad Vaughn's Tips on Oly Lifting from the CrossFit Journal - http://library.crossfit.com/free/pdf/CFJ_Coach_Vaughn.pdf

-Trevor









19 May 2013

Monday, 20 May 2013

Great to see everyone out at the pool...make sure to post your  score in the comments section.

Warm-up for the entire week is:

4 Rounds of:
     - 5 pullups
     - 10 pushups
     - 15 Squats

Complete this at a leisurely but brisk pace.


WOD
8 Rounds for Total Time (including rest)
      - Run 400m
      - Rest 90 seconds

The 400m runs should be as fast as possible, near a full sprint.

If you are doing this WOD at the BPC gym, 400m is from the edge of the back parking lot, all the way down to the other end and around 3 full parking rows returning to where you started.

Post splits and total time to comments.



Sunday, 19 May 2013

Sunday Group WOD

9 Rounds for Time:
100m Swim
20 Push-Ups
100m Swim
20 Air Squats

Post times to comments.

17 May 2013

Welcome to CrossFit Undisclosed!

Welcome to the hottest military affiliate in the APO AE -- You know... because the sun makes it hot and all!

We are looking forward to throwing down with you all!  Stay tuned for more updates!

-Spasm