31 Dec 14

4 RFT
400 m run
10 thrusters (95/65)
10 burpees

30 Dec 14

6 RFT
10 bs (135/95)
15 c2g push ups
10 box jumps

29 Dec 14

7 min AMRAP
10 oh plate squates
10 pull ups

+

7 min AMRAP
8 burpees over box
8 thrusters (95/65)

+

5 min AMRAP
5 TTB
10 dead lift (135/95)

1 minute rest between each for setup

Class times reminder

Ok, everyone here is the schedule for the next few weeks. The times are due to the gym not being open until 1100.

29 Dec -- no morning class but afternoon class is still on
30 Dec -- no morning class but afternoon class is still on
31 Dec -- no morning class but afternoon class is still on
1 Jan -- gym closed
2 Jan -- no classes but gym is open normal times
5 Jan -- everything back to normal

24 Dec 14

A) 3 x 10 BP

+

15 min amrap

5 oh squats (95/65)
10 pull ups
5 push press (95/65)
10 box jumps
5 HPC (95/65)
10 c2g push ups

23 Dec 14

Hey everyone, I just wanted to let you all know that I have added a new gadget to the blog.  If you look at the right side of the page at the top, you can see that you are able to submit your email address and every time I update the page you get an email so you won't miss anything.

23 Dec 14

A) 12 min to find 1 RM for strict press

+

4 RFT
7 DL (225/185)
10 toes to bar
15 V ups
25 dubs

22 Dec 14

5x3 BS@ 60% (2 sec pause at bottom)

+

AMRAP 12
4 pull ups
8 box jumps

Great competition today

Hey TCB FAMILY!!!  Thank you all for coming out to compete, as well as cheer each other on! Today was a great success and Hawley, Miguel, and myself are so proud of all our athletes.

Congratulations to the following:
First places: Michael Mew, Mitchell Stewart, Tameria Warren, Michelle Robitaille.
Second places: Brandon Hostar, Peter Palmer, Chelsea Marcantonio, Colette Callender.

Reminder

Reminder that we will be checking IDs tomorrow for the competition. We welcome all DOD ID card holders which includes DOD civilians, Soldiers, Dependants 18yo and older, and Retirees. Its gonna be a great time. Try your best to get there at 0830 so we can do our best to get the admin stuff out of the way. Gym doors open at 0900 and I want to brief all competitors and get started as soon as we can with the first heat. Bring food and whatever else you need for a full day of competition.

19 Dec 14

A. Week 11 day 2 Hatch program

BS
1*5@60%
1*5@65%
2*5@70%
FS
1*5@60%
1*5@70%
1*5@75%
1*5@80%

+

AMRAP 7
Run 800m then max effort burpees with remaining time

Holiday Schedule

Ok, everyone here is the schedule for the next few weeks:
22 Dec -- no morning class but afternoon class is still on
23 Dec -- no morning class but afternoon class is still on <--- I won't be there but a WOD will be posted.
24 Dec -- no morning class but afternoon class is still on
25 Dec -- gym closed
26 Dec -- no classes but gym is open from 1100-1900
29 Dec -- no morning class but afternoon class is still on
30 Dec -- no morning class but afternoon class is still on
31 Dec -- no morning class but afternoon class is still on
1 Jan -- gym closed
2 Jan -- no classes but gym is open normal times
5 Jan -- everything back to normal

17 Dec 14

A.  4x3 Push press

+

Tabata
come in and see

UPDATE!!!

Competition UPDATE!!!! Still looking for a few more volunteers.  I would like everyone to arrive at the gym around 0830, this includes volunteers, judges, and athletes even those athletes that are signing up the day of the competition.  We can get all of the paperwork done and as soon as the gym opens at 0900 we can get right to it.

16 Dec 14

Week 11 day 1 Hatch squat program

BS
1*5@60%
1*3@70%
1*2@80%
1*2@90%
1*1@95%
1*1@103%
FS
1*5@60%
1*5@70%
2*5@75%

+

4 RFT
8 hang power cleans
6 front squats
4 push press
At the top of every minute do 5 pullups

15 Dec 14

A.  6x3 CGBP

+

AMRAP 20
200m Sprint
10 box jumps
20 walking  lunges

14 Dec 14

Anyone who wants to volunteer to help us during the competition, let me know during class.  We could use about 3 or 4 people

12 Dec 14

Week 10 day 2 Hatch program

BS
1*5@60%
1*5@65%
1*5@70%
1*5@75%
FS
1*5@60%
1*5@65%
2*5@70%

+

Partner WOD
Both run 400m
Then
200 push press (95/65) one partner working at a time
Then
Both run 400m
While one partner is conducting PP the other is doing butterfly sit-ups. Switch as needed.

Competition update

UPDATE!!!!!!  Be sure and bring folding chairs and food for the day as there won't be a lunch break per se' but there will be breaks between events.

 
Attention friends!! Mark your calendars because we will be having our first TCB Crossfit competition on 20 Dec 14, Vanguard gym, from 0900-1700. It will only be open to DOD ID card holders i.e. Soldiers, Family Members, and Retirees (must be at least 18yo) that are here at Fort Jackson whether visiting, training or stationed regardless of branch or duty status. More details to follow but all WODs will be designed in a way that everyone can do them. They won't be easy but they will be manageable. We will be having age brackets for the competition Male and Female age 18-39 and Male and Female age 40+. The signup roster is at Vanguard Gym located by our TCB dry erase board. I hope to see a LOT of participation. You can also sign up the day of the event. However, we prefer early sign ups so we know how many people we have. Remember there is no charge to compete. It will be an awesome time and I hope it is a huge success. This is our first time attempting this type of thing but if it works we will do more of them. Pass it on. Those of you who are interested but have never done Crossfit before take this time to get familiar with squats, wallballs, deadlifts, pullups, burpees, etc. Like I said before the workouts will be designed for everyone to be able to do.

11 Dec 14

A.  DL 4x3

+

AMRAP 10
5 thrusters (95/65)
10 v ups
15 plate swings

TCB Crossfit Competition Sneak Peak #2

TCB Crossfit Competition sneak peak #2...You will have a 10 minute window to run 1 mile. Upon completion of the 1 mile run you will use the remaining time of your 10 minutes to complete as many DL (115/95) as possible.  Most DL wins the event.  Example, if it takes you 8 minutes to run 1 mile, you have 2 minutes to complete as many DL as you can.

9 Dec 14

A. Week 10 day 1 Hatch
BS
1*5@60%
1*5@65%
1*5@70%
1*5@75%
FS
1*5@60%
1*5@65%
2*5@70%

+

15-12-9-6-3
DL (225/155)
burpee box jumps

UPDATE!!!!

UPDATE!!!!!
The competition will be scored just like the Crossfit Games. Athletes get points in each event based on their finish. All Individual events use the same 50 Point Chart. The winners are those with the most points in the end.
First place earns the most points, and everyone else gets fewer. The margins between places are not constant. There are larger margins near the top and smaller margins near the bottom. This structure lessens the impact in case of cuts.
Going into more detail, first place in a 50-point event gives you 50 points. Second place is 48, third is 46, while 5th is 42 points but 6th is 41.  When athletes tie, they each get the higher placement. For example, if two athletes tie for 10th in an event, they each get 37 points. The next athlete gets 12th, for 35 points.
Some events may have time caps. If an athlete does not complete the event within the time cap, there is a one-second penalty for each rep not completed. For example, if there is a 10-minute cap in an event and an athlete is seven reps away from completing the event, their result will show as 10:07. Therefore, athletes are still ranked according to their performances. Athletes who do more work within the time cap finish ahead of the athletes who do less work, and get the corresponding points.
Source:  http://games.crossfit.com/about-the-games/scoring-2013

8 Dec 14

In a group of 4 complete:

4k Row (break up as needed)
then
300 pushups (one person working at a time)
then
1 mile run together as a group

6 Dec 14

I know a lot of people are curious about the WODs for the competition on the 20th so we decided to give you a sneak peek. Event 2 for that day is 15-12-9-6-3 DL(225/155) and burpee box jumps. Now, go practice...

5 Dec 14

Hatch program week 9 day 2

BS
1*5@65%
3*5@75%
FS
4*5@65%

+

1 mile run AFAP (as fast as possible)

4 Dec 14

Attention friends!! Mark your calendars because we will be having our first TCB Crossfit competition on 20 Dec 14, Vanguard gym, from 0900-1700. It will only be open to DOD ID card holders i.e. Soldiers, Family Members, and Retirees that are here at Fort Jackson whether visiting, training or stationed regardless of bra...nch or duty status. More details to follow but all WODs will be designed in a way that everyone can do them. They won't be easy but they will be manageable. We will be having age brackets for the competition Male and Female age 18-39 and Male and Female age 40+. Their will be prizes for 1st, 2nd, and 3rd in all four catagories!!  The signup roster is at Vanguard Gym located by our TCB dry erase board. I hope to see a LOT of participation. It will be an awesome time and I hope it is a huge success. This is our first time attempting this type of thing but if it works we will do more of them. Pass it on. Those of you who are interested but have never done Crossfit before take this time to get familiar with squats, wallballs, deadlifts, pullups, burpees, etc. Like I said before the workouts will be designed for everyone to be able to do.