Saturday 5/9/09 - Sunday 5/10/09

Rest Days.

Make up days for any workouts missed this week.

Update **Click here for the CrossFit Journal Preview with our very own Ashley S. **

6 comments:

C V said...

Special Farewell to the Firsties workout during grad week. Probably Wednesday around 1200. Must be 21 years old.

Firsties, send me an email and I'll get you all the info.

R_Sherry said...
This comment has been removed by the author.
Tex said...

Post TEE

"Smoker"
4 rounds for time
21x95lb thruster
21x95lb SDLHP
500m row

41:23

Needless to say, I had some major THS and died somewhere around my second set of thrusters....great to relieve some stress though.

upty03 said...

This one came off main site about a month back, and was pointed out to me by Chris Dempsey:...for any fellow-pull-up freaks out there.

10 rounds for time (and count sets if you want to.)

3 x 45 lb weighted pull-ups
5 x strict pull-ups (no kipping)
7 x kipping pull-ups

Do the math...that is 150 pull-ups...it is pretty nasty. Anytime you come off the bar, it counts as a set.

Did it today for the first time.

24:18 and did it in 31 sets.

Black and Gold CrossFit said...

Okay--Just real quick. Our videos that were filmed when the level 1 was here are starting to come out. This is good news and I look forward to seeing how they turn out. The first on is pretty good, check it out on the journal.

Second, for those of you who have been to a level 1 or see yourselves going to a level 1 in the future. You may really want to look into the CrossFit Risk Retention Group...see link on the right side of the main page. Bottom line, although we are covered through the Army, that is only true if we are training folks also in the Army and on an Army installation. The second you go somewhere and tell a person to do anything, if you are a trainer, you might as well have told them to run face first into a brick wall. If they get hurt, it is your fault. The RRG will prevent you as a trainer from being an easy target. More importantly, a small buy in now will mean that you own part of the company and will be able to receive dividends, even if you are not currently actively training and don't need any coverage. Come see me if you have any questions.

Lastly, if you are a firstie CFer, get hold of Chris V. or me so we can plan a good Grad Week WOD. Don't worry, it will be fun.

NM said...

Made up Thursday's WOD this afternoon.

3 rounds of:
10 x 275lb DL
50 x DU

9:39

DL form began to deteriorate during the 3rd round so need to work on that when tired.