Monday 4/27/09

Split Helen

For time.

3 rounds of:

Start in '62 CrossFit Room
21 Kettle bell swings
Run to 3rd floor weight room
12 Pull ups
Run back to '62 CrossFit Room

Post time to comments.

Congrats to all of the new Level 1 Certified guys this weekend. It was a great event. I look forward to seeing more coaches with us in the morning. Keep and eye on the main site for pics and video.


Vanilla Gorilla said...


I did the first two stairs right and then instead of going down the stairs closest to the weight room I went down the main stairs and that add a good 15 sec.

On another note having two room definitely increases the suck factor. Strong group this morning.

Chewy said...


simple but effective workout. It was pretty cool working out with Adrian & Tod yesterday...

Dana said...


The stairway to heaven snuck up on me.

Hungry Hungry Hippo said...


BHaley said...


Nice to be back doing CrossFit in the morning after a long Sandhurst season. Yes, I did take an entire week off and do nothing.

Maj said...

8:55 Ran down the stairway closest to the weight room.

usarmychick09 said...

13:26...hate those pullups.

NM said...


Good push, DB.

Anonymous said...

was a good smoker this morning.

Chat said...


So should we make bets for when chris's pull up bars break? Jk, they look sick

C V said...

Chat- piss off. Dont get me started of your project. It literally is a bunch of ---- welded together. JK.

9:30. Need to work on speed with KB swings. I think I am holding it too long at the top.

The rest of the equipment should be moved in today. Hopefully we will be up and running by tomorrow. There are a few things that will straggle in within the next week or two, but nothing major (barbell holder, bumper plate rack, one jump rope)

If you are around on Thursday for Projects Day, the official presentation of the Room will be at 1300 in the `62 Room. Come check it out. We may even have a special WOD.

Griff said...


Haven't done many pull ups recently, so need to get back in that routine.

SB said...

8:34 as rx'd

Dennis said...

Black and Gold,
Just wanted to send along a sincere thank you for hosting such a wonderful seminar this weekend. Your hospitality and hard work all weekend made for a truly unique certification experience for both attendees and instructors. I was honored to be a part of it. My only regret was not getting through the obstacle course before the "no civilian" police came by!

Hope to see you again soon.

Dennis Marshall

Black and Gold CrossFit said...

8:42...Good push from MAJ Mayo. Two days in a row working the stairs. Gotta love that.

Dennis--Hey man we're cleared hot for next time. Get back up here anytime and we'll figure it out for you. Thanks for the great cert. Good luck in the qualifiers.

C V said...

B&G Nation,

I know that everyday I post here that the room will be done tomorrow... But, here's the latest:

The BaseFit racks are supposed to arrive via freight today b/t 1300-1700. Depending on when they get here, they will either get set up today or tomorrow.

The DPW engineer was not able to make it today to bolt down the PU Rack. We are shooting for tomorrow.

Thanks for your patience. We are close.

CMCD said...


Sorry i missed the morning group... the sleep monster got me.

Volk said...

Had a good day...

8:33 as rx'd

Getting much better with PU.

Michael said...

9:30. THS after doing the CF endurance workout this morning. Pullups have always been a big weakness for me. Good workout.

hamp said...


N G said...


Had to slow down a bit due to climbing equipment and people in front of the wall.

Smitty said...


TS said...

Ran it this afternoon with Paul

Tex said...

I tried it 2 ways that did not involve running.

Take 1 - 3 rounds- 8:02
21kbs 53lbs
25 squats
12 pull-ups
25 squats

Take 2 - 3 rounds - 13:14
21kbs 53lbs
500m row
12 pull-ups

Iron Major CrossFit Coordinator said...

Black and Gold CrossFit-

Congrats to all the folks that attended the cert and congrats on the new box. CV let me see a few of the pics and it looks great. Can't wait to see it at graduation! I am definately bringing my PTs so I can get broken off by MAJ B one more time!

- MAJ Maxwell

Demet-hook said...

8:22 as RX'd