Monday 9/28/09

For time.

3 rounds of:

30 x Med ball cleans
20 x Box Jump
500m run (Com and Supe House Loop)

Post time to comments.

21 comments:

Jimmy said...
This comment has been removed by the author.
Jimmy said...

I just wanted to say Thanks to B&G Crossfit for all the hard work they have done with physical fitness.

Crossfit Confession: This past weekend I got to experience the positive effects of the B&G workouts that I have done over the last 6 months. The West Point MMA Club competed in the Grapplers Quest 2009 Northeast Championships. I ended up fighting Seven five-minute fights over a 60-70 minute period. It was like a "Fight Gone Bad" workout that turned into a "Fight Gone Terribly Wrong." In these tournaments, you get about a five minute break between each fight. Results: I ended up winning one division (first four fights) and took second in my absolute divions (no weight class) and lost my last fight to a guy that outweighed me by about 65 pounds. Even though I absolutely gassed when I started my second divions, I was able to quickly recover and keep going. I also attribute my success to Crossfit because my all my fights went the five minute distance except for one. I never would have been able to go the distance during this tournament if it wasn't for Crossfit, which is why my favorite fight quote is "Conditioning is my favorite submission."

Thanks Black and Gold! It really works. Keep up the great work.

Vanilla Gorilla said...

17:04

Wow that was harder than it looked.

Jimmy way to represent Black and Gold this weekend!

Dubbs said...

16:52

Badly underestimated this one.

mikero187 said...

15:42 with 20# ball

SM said...

14:44

Stroh's Lite said...

18:50

Keeping good form on the middle and end of the med ball clean and on the top end of the box jump (full and open hip extension) is the hardest part.

I re-did at least 20 med ball cleans. How is it a 20 lb ball is so painful?

Mac said...

15:42.
Med ball cleans are a great way to work on your form, and prepare for lifting heavier weight with the bar. As such, don't forget to use your whole body when lifting the ball. Straighten the legs, get that full hip extension, and shrug your shoulders. When you put all of that together into a fluid movement, then you've got a movement that is efficient...and you're time will get better as well.

Sodak said...

16:32

Substituted 30 lunges for the box jumps.

SB said...

20:54
Ok...MB cleans ate my lunch.

ChadC said...

16:45

MWR Gym: 18 lb ball, ran .33 mile intervals on the treadmill.

NM said...

All right, who was that monkey that attempted to explain Med Ball Cleans this AM?! Oh yeah, that was me...seriously, someone gimme a class...that was terrible.

Anyways, finished in 15:36. Legs smoked. Again, good to see some new faces out this AM.

Jake said...

20:00 as Rx'd
Talk about a leg burner!

Black and Gold CrossFit said...

I have to do the WOD today at my house since I had to stay home and take care of some things. Didn't have a 24 inch box here and didn't measure out a 500m route to run so I did some subbing. Instead I did...

For time.

3 rounds of:

50 x Med ball cleans (20lb)
500m row

Not sure if this was better or worse but I am still seeing stars and can't stop sweating. I hate med ball cleans but they are so good for you.

It took me 16:14

Gregg said...

19:42, little THS getting back into it, but I am glad to be working out again.

Tex said...

As rx'd (I'm mostly sure about the 500m. I measured it using my 100m pace count, so there may be a bit of error)

13:46

Absolutely brutal. Those med-ball cleans ate my lunch.

LDO said...

Time: 17:10

used a 18# medicine ball (couldn't find a 20# at the MWR gym)

ran the loop in front of the MWR gym.

CTD said...

18:00.

CM said...

21:18

Kings said...

Saw this one and had to partake.

Finished in 16:05.

I am definitely in for tomorrow's workout. That one is going to suck!!

JJ said...

I think I messed up my time by either a minute or two, so it was somewhere between 12:52 and 14:52...