I'm available for 1-on-1 or group training at Audie Murphy. It's only available to MIL/Dependents, and it's free. You just have to set up a time with me in advance, and let me know what you'd like to cover (intro to CrossFit, skill specific training, a class WOD, etc).
For questions or to set up a session, email me at coachmike@crossfitfortbenning.com.
To meet up for a WOD with others on post, use our Facebook page to connect with other athletes. The ad hoc nature of this affiliate seems to be what works best. If you're a CF Level 1 coach (and there are many out there) and are interested in volunteering to lead a consistent, recurring class, let me know and we can get that going.
Sunday, January 29, 2012
Friday, October 21, 2011
Friday, September 16, 2011
Fight Gone Bad 6: What you need to know
Fight Gone Bad 6 is going down at CrossFit Inception at 9:00am Saturday, 17 September. Open to the public. 1951 Veterans Parkway, Columbus, Georgia.
To donate, either right now or after the event:
To donate, either right now or after the event:
Donate: https://fgb6.rapidgiving.com/frp/fundraise.aspx?pk=7C2B87Z
Even if you can't make the workout, you can still donate. Benefiting the Special Operations Warrior Foundation, The Infant Swimming Resource, and Camp Patriot.
At last count, over 1000 CrossFit Affiliates are participating, with over 13000 individuals raising donations.
Sunday, August 28, 2011
Fight Gone Bad 6
Fight Gone Bad 6 is just under 3 weeks away (17 September).
For those of you who don't know, "Fight Gone Bad" is a named workout from CrossFit HQ.
Fight Gone Bad 6 is the 6th year of an annual fundraising event. CrossFit affiliates from around the country all perform the workout on the same day, each individually using the event to raise money for The Special Operations Warrior Foundation, the Infant Swimming Resource, and Camp Patriot.
There are currently over 8000 participants and 800 teams around the world.
FGB6 has pledged to pay for the college scholarships of ALL 31 children who lost their dad in the recent helicopter crash in Afghanistan on 8/6. All kids from the incident, not just of the Special Operators.
How you can participate as a fundraiser:
1. Visit https://fgb6.rapidgiving.com/tms/jointeam.aspx?tk=M433461 to join our fundraising team.
2. Use the tools to tell your friends what you are doing and why, and they can donate on your page.
3. Join us on 17 September to do the workout.
More information will be coming, but mark your calendars for the morning of Saturday, 17 September. All will be welcome to participate in the workout, regardless of whether you've joined the fundraising team.
Update: No donations will be taken at the event. You can, however, continue to donate online even after the workout.
For those of you who don't know, "Fight Gone Bad" is a named workout from CrossFit HQ.
Fight Gone Bad 6 is the 6th year of an annual fundraising event. CrossFit affiliates from around the country all perform the workout on the same day, each individually using the event to raise money for The Special Operations Warrior Foundation, the Infant Swimming Resource, and Camp Patriot.
There are currently over 8000 participants and 800 teams around the world.
FGB6 has pledged to pay for the college scholarships of ALL 31 children who lost their dad in the recent helicopter crash in Afghanistan on 8/6. All kids from the incident, not just of the Special Operators.
You can donate without signing up to be a fundraiser: TO DONATE, TEXT "FGB6" to 57682, or GO TO WWW.FGB6.ORG OR https://fgb6.rapidgiving.com/frp/fundraise.aspx?pk=7C2B87Z
How you can participate as a fundraiser:
1. Visit https://fgb6.rapidgiving.com/tms/jointeam.aspx?tk=M433461 to join our fundraising team.
2. Use the tools to tell your friends what you are doing and why, and they can donate on your page.
3. Join us on 17 September to do the workout.
More information will be coming, but mark your calendars for the morning of Saturday, 17 September. All will be welcome to participate in the workout, regardless of whether you've joined the fundraising team.
Update: No donations will be taken at the event. You can, however, continue to donate online even after the workout.
Wednesday, August 17, 2011
Thursday, 18 August
WOD at 1300, Audie Murphy Annex.
We'll be doing "The End 3" from the CrossFit Games, with some modifications.
Workout is written, before modifications, as:
For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
Sled pull
All are welcome; we'll scale to suit your fitness level.
We'll be doing "The End 3" from the CrossFit Games, with some modifications.
Workout is written, before modifications, as:
For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
Sled pull
All are welcome; we'll scale to suit your fitness level.
Wednesday, July 13, 2011
Wednesday, June 15, 2011
Wednesday, June 8, 2011
Tuesday, May 31, 2011
Thursday, 2 June
This Thursday, at 1130, we'll be having a WOD at Audie Murphy annex. All are welcome, especially if you have little experience doing CrossFit and want to get into it.
Contact me beforehand if you have any questions, otherwise I'll see you at the gym.
Tuesday, May 24, 2011
New WOD schedule.
tl;dr: On-post workout time is moving to lunch time during a weekday, and a outdoor WOD will be held at Lakebottom on Sundays, details for both coming soon.
Please give feedback as to what day and specific time during the week would work best for you, and whether you would come to a WOD at Lakebottom on Sundays.
Comment on this post, use Facebook, or email me (coachmike@crossfitfortbenning.com)
For my reasons why, please keep reading.
...
I am planning on moving the day and time for CrossFit Fort Benning's WODs, for several reasons:
First, post is fairly empty on weekends, and it's quite a drive for someone living off-post to come on just for a workout. Mind you, the workouts are awesome, and worth driving for, but if another, better option exists...
Second, I've gained further insight into our target audience. During my time with CFFB, two main groups have consistently been the most interested in participating: 1, people without any CrossFit experience, who heard about it from a friend or saw something online and wanted to see how CrossFit is different from other gyms/programs; and 2, guys in IOBC, BOLC, or OCS that have already been doing CrossFit, and would do CrossFit regardless of whether they have a coach, gym, or workout buddies.
The groups that have attended but with much less frequency or consistency include: active duty Rangers, and athletes who are fairly new to CrossFit, but are improving and want coaching, a group to train with (for many reasons), and consistency in their training.
These two groups have their needs already met: Regiment has their own workout facilities, staffed with strength coaches, therapists, etc., and they also need a more personalized approach to their programming (it is my understanding that they do not often do .com WODs). If I have overstepped and am misinformed, please forgive and correct me.
Furthermore, some from this group also fall into the second, and their needs are served by CrossFit Inception, the local affiliate in Columbus. (Full disclosure, I work there as a 101 coach, 1 hour a day.) They have the resources (physical and personnel) to provide services that I as a volunteer coach at CFFB, cannot. Those who are willing to pay, with their service to Country (in the case of the Rangers) or their pocketbooks, are rewarded for doing so.
So where does this leave CFFB? I think it would be best to try to meet the needs of the uninitiated athletes and Junior Officers that I wrote about a few paragraphs ago. Given the hours at Audie Murphy, I think a time midday during the week will be best. Granted, this would exclude some who cannot get away for an hour, but overall, I think it will better than what we're doing now.
Also, I'd like to get a "Sunday in the park" workout going, probably at Lakebottom. This will be open to everyone, but will involve little to no equipment besides your bodyweight. This Sunday workout will evolve (quickly, I hope) into a training session for Stew Smith's Heroes of Tomorrow.
Please give feedback as to what day and specific time during the week would work best for you, and whether you would come to a WOD at Lakebottom on Sundays.
Comment on this post, use Facebook, or email me (coachmike@crossfitfortbenning.com)
For my reasons why, please keep reading.
...
I am planning on moving the day and time for CrossFit Fort Benning's WODs, for several reasons:
First, post is fairly empty on weekends, and it's quite a drive for someone living off-post to come on just for a workout. Mind you, the workouts are awesome, and worth driving for, but if another, better option exists...
Second, I've gained further insight into our target audience. During my time with CFFB, two main groups have consistently been the most interested in participating: 1, people without any CrossFit experience, who heard about it from a friend or saw something online and wanted to see how CrossFit is different from other gyms/programs; and 2, guys in IOBC, BOLC, or OCS that have already been doing CrossFit, and would do CrossFit regardless of whether they have a coach, gym, or workout buddies.
The groups that have attended but with much less frequency or consistency include: active duty Rangers, and athletes who are fairly new to CrossFit, but are improving and want coaching, a group to train with (for many reasons), and consistency in their training.
These two groups have their needs already met: Regiment has their own workout facilities, staffed with strength coaches, therapists, etc., and they also need a more personalized approach to their programming (it is my understanding that they do not often do .com WODs). If I have overstepped and am misinformed, please forgive and correct me.
Furthermore, some from this group also fall into the second, and their needs are served by CrossFit Inception, the local affiliate in Columbus. (Full disclosure, I work there as a 101 coach, 1 hour a day.) They have the resources (physical and personnel) to provide services that I as a volunteer coach at CFFB, cannot. Those who are willing to pay, with their service to Country (in the case of the Rangers) or their pocketbooks, are rewarded for doing so.
So where does this leave CFFB? I think it would be best to try to meet the needs of the uninitiated athletes and Junior Officers that I wrote about a few paragraphs ago. Given the hours at Audie Murphy, I think a time midday during the week will be best. Granted, this would exclude some who cannot get away for an hour, but overall, I think it will better than what we're doing now.
Also, I'd like to get a "Sunday in the park" workout going, probably at Lakebottom. This will be open to everyone, but will involve little to no equipment besides your bodyweight. This Sunday workout will evolve (quickly, I hope) into a training session for Stew Smith's Heroes of Tomorrow.
Friday, April 1, 2011
Saturday, 2 April
1030, at Audie Murphy Annex.
CrossFit Games Open 11.2
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
Email me with questions.
Interesting read: Kurt Harris at PaNu gives a great definition of "Paleo"
CrossFit Games Open 11.2
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
Email me with questions.
Interesting read: Kurt Harris at PaNu gives a great definition of "Paleo"
Friday, March 25, 2011
Wednesday, March 16, 2011
CrossFit Games Open
This Saturday, 18 March, we will have the first WOD of the Open.
How this works:
1. Contact me to confirm a time slot on Saturday. I'm flexible, but around 11 or noon would be best.
2. We'll meet, and you'll do the WOD at Audie Murphy Annex.
3. You register and pay CrossFit HQ (at the games.CrossFit.com website). You can do this now, if you want.
4. After doing the workout, enter your score online, and opt to have your score validated by an affiliate, selecting CrossFit Fort Benning.
5. CrossFit HQ will contact me and I'll OK your score.
The CrossFit Games website has been sluggish and is having some issues. I wasn't able to "Opt In" as a participating affiliate until this evening, and I'm still experiencing some hiccups, but rest assured, your score will be counted, even if I have to upload a video of you myself.
Contact me with questions.
ALSO!!! Check CrossFit Inception, they're hosting the WOD as well. Last I checked it will be open to the public to participate Friday 6pm-8pm. You will have to pay, but you get the amenities of a true CrossFit gym and multiple coaches, etc.
10 min AMRAP of:
30 Double-unders
15 Power snatch
30 Double-unders
15 Power snatch
How this works:
1. Contact me to confirm a time slot on Saturday. I'm flexible, but around 11 or noon would be best.
2. We'll meet, and you'll do the WOD at Audie Murphy Annex.
3. You register and pay CrossFit HQ (at the games.CrossFit.com website). You can do this now, if you want.
4. After doing the workout, enter your score online, and opt to have your score validated by an affiliate, selecting CrossFit Fort Benning.
5. CrossFit HQ will contact me and I'll OK your score.
The CrossFit Games website has been sluggish and is having some issues. I wasn't able to "Opt In" as a participating affiliate until this evening, and I'm still experiencing some hiccups, but rest assured, your score will be counted, even if I have to upload a video of you myself.
Contact me with questions.
ALSO!!! Check CrossFit Inception, they're hosting the WOD as well. Last I checked it will be open to the public to participate Friday 6pm-8pm. You will have to pay, but you get the amenities of a true CrossFit gym and multiple coaches, etc.
Wednesday, February 16, 2011
Audie Murphy Annex closed Saturday-monday
No 1030 WOD this weekend as Audie Murphy annex is closed for the holiday.
I'm not sure what the CrossFit Inception schedule is for this weekend, usually they have a free, open to the public WOD Saturday at 0900 but check their website because they might have different hours due to the holiday.
You could always run 800m repeats on a track somewhere. That's always a good time.
Friday, February 11, 2011
Thursday, February 3, 2011
Saturday WOD, Sunday HOT
1. CrossFit on Post
We will be having a WOD, open and free to all, at the Audie Murphy Annex this Saturday, 5 February, at 1030. It will be challenging, but scalable so all level of athletes can participate. I was thinking "Holbrook" or "The Seven."
2. HOT or Heroes of Tomorrow
CrossFit Fort Benning is joining Stew Smith and participating in Heroes of Tomorrow, a non-profit group whose goal is to "physically prepare men and women who seek a career in the armed forces, law enforcement, and public safety."
Because this workout is geared towards future (not current) military/LEO/FF, it will not be on post. We'll do it at LakeBottom park. This will be on Sunday, time TBD.
This will be a CrossFit WOD, and all CrossFit Fort Benning athletes are welcome to attend. Pretty much anyone is welcome to attend; if you think you or someone you know might enjoy burpees on a Sunday in the park, join us.
More details about HOT as the program gets geared up, and I'll post info about this weekend on Saturday. Expect early afternoon, and the location will definitely be Lakebottom.
3. Darby Ranger Run 19 February
Has been postponed. If any information becomes available about a new date, I'll post it here.
We will be having a WOD, open and free to all, at the Audie Murphy Annex this Saturday, 5 February, at 1030. It will be challenging, but scalable so all level of athletes can participate. I was thinking "Holbrook" or "The Seven."
2. HOT or Heroes of Tomorrow
CrossFit Fort Benning is joining Stew Smith and participating in Heroes of Tomorrow, a non-profit group whose goal is to "physically prepare men and women who seek a career in the armed forces, law enforcement, and public safety."
Because this workout is geared towards future (not current) military/LEO/FF, it will not be on post. We'll do it at LakeBottom park. This will be on Sunday, time TBD.
This will be a CrossFit WOD, and all CrossFit Fort Benning athletes are welcome to attend. Pretty much anyone is welcome to attend; if you think you or someone you know might enjoy burpees on a Sunday in the park, join us.
More details about HOT as the program gets geared up, and I'll post info about this weekend on Saturday. Expect early afternoon, and the location will definitely be Lakebottom.
3. Darby Ranger Run 19 February
Has been postponed. If any information becomes available about a new date, I'll post it here.
Friday, January 28, 2011
Sunday, January 9, 2011
Saturday, 15 January
We will be meeting for a workout at 1030 at the Audie Murphy Annex. Let me know if you have any questions.
Monday, December 13, 2010
The Annex
It's not as large as Audie Murphy, but it's got everything one needs to do CrossFit. 6 C2 Rowers, Kettlebells ranging from 32kg to 4kg, Oly bars and plates, medicine balls, jump-stretch bands, dumbbells, the whole 9.
Plus they put in a little combatives area with a padded floor, which might not have been my first choice for use of floor space, but it provides us an opportunity to practice some gymnastics techniques that we otherwise might not have done (walking handstand battles: first one to fall over loses... anyone?).
The location is just to the Dixie Road side of Audie Murphy on Way Street. Park in the flagged area or right next to the building. And if you have requests for equipment (which was previously in Audie), kindly ask the MWR staff and they might be able to get it out of storage for you.
Open M-F, 0530-1700, and Saturdays(!) 0700-1700.
Sunday, December 5, 2010
Monday, 6 December
Meeting in Building 2873 at 12:30, next door to Audie Murphy gym. This is the "mini" gym that, thanks to Joanne Cain and the MWR staff, will be open until renovations are complete in March. I haven't seen it yet, but I'll post a report tomorrow.
12:30, building 2873.
12:30, building 2873.
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