Ground To Overhead
Since this is MAJ Blackmon's last day with B&G CF, we thought he could go out in style. This is his wheelhouse WOD. If you have ever been a part of B&G CF, come say good by to MAJ Blackmon.
For time:
Get weight from ground to overhead any way that you choose (clean and jerk, snatch, etc...).
Pick your weight and reps from the list below.
Advanced: 7000lbs
155lbs x 46 reps
135x52
95x74
75x94
Intermediate: 5000lbs
100x50
85x59
65x77
55x91
Beginner: 3000lbs
100x30
85x36
65x47
55x55
45x67
Comepare to 6/26/09
Post total weight, time, and rep scheme to comments.
Since this is MAJ Blackmon's last day with B&G CF, we thought he could go out in style. This is his wheelhouse WOD. If you have ever been a part of B&G CF, come say good by to MAJ Blackmon.
For time:
Get weight from ground to overhead any way that you choose (clean and jerk, snatch, etc...).
Pick your weight and reps from the list below.
Advanced: 7000lbs
155lbs x 46 reps
135x52
95x74
75x94
Intermediate: 5000lbs
100x50
85x59
65x77
55x91
Beginner: 3000lbs
100x30
85x36
65x47
55x55
45x67
Comepare to 6/26/09
Post total weight, time, and rep scheme to comments.
7:31
ReplyDelete94 reps at 75#
9:39
ReplyDelete94 reps of 75lbs
Goodbye MAJ Blackmon. Really enjoyed your presence, teaching and the effort you put into the program. Show those Navy guys how to workout. I Look forward to seeing you in the future.
10:45
ReplyDelete135#/ 52 reps
good w/o
MAJ B- good luck and look forward to running into you down the road.
will be in touch.
Thanks for everything.
13:38
ReplyDelete94 reps at 75 lbs
MAJ Blackmon it has been a blast. See you down the road. For now, I have on last thing to say.
BOOM BOOM!!!
13:45 PR took 6:00 off my previous time from June09. I think the energy from the morning group spawned the drastic improvement.
ReplyDeleteDB...you definitely had effects on target...keep it real in RI...will be in touch man.
9:47
ReplyDelete75#
Tried to muscle snatch them all. The last few were more muscle and less snatch. Good WOD.
DB hope to see you again.
12:52, intermediate
ReplyDelete9:22
ReplyDelete94 reps at 75#
Thanks sir, see you out there.
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ReplyDelete94 at 75lb
ReplyDelete16:40
Alternated sets of 15 with a partner, but that probably helped keep a steady pace instead of slow me down
7:01
ReplyDelete47 reps at 65#
First time doing this workout, and i enjoyed it and learned a lot I think.
Good luck MAJ B
7:40, 52@135#. A little worse than I expected, my Grace is around 3:30 so I was expecting around a 7 minute time.
ReplyDeleteWould I have had a faster time if I did less weight, but more reps? It's still the same amount of work, but which is more powerful?
Thanks for everything, MAJ Blackmon.
Dan
ReplyDeletethanks for all you've done for the Cross Fit Community here at West Point. You will be missed.
where will you be posting?
25:50
ReplyDelete115x10
100x30
95x30
Crossfit week 2, 1st post. Was going to do intermediate or beginner but gotta fuzzy eyeball from Mac. Thanks for the push. Still working basics but am now a crossfit believer. Good luck Major Blackmon.
10:02, 7000lbs.
ReplyDeleteDB, thanks for all you've done for B&G Crossfit, the cadets, and me. You have helped influence a lot of people who will influence countless others in years to come. See you down range.
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ReplyDelete9:52
ReplyDelete74 reps at 95#
In honor of MAJ Blackmon and the exercise that he continually destroyed me with the last couple years, today I worked on my biggest goat, HSPUs. For time, 10, 9,...1 of HSPUs with 15x DUs between each set (13:09). HSPUs became static handstands after awhile (ok, after the second set), but who's counting?! Can't wait to be back with the morning crew next week.
ReplyDeleteDB, the brotherhood and competition that we have shared over the last couple years has been one of the biggest highlights of my experience at WP. Thanks for all you've done for me and B&G...hope to visit you at CF Blackmon's Big Box Gym someday...see you back out in the fight...
9:42
ReplyDelete92 reps @ 75# (I missed 2 reps)
I gave blood less than 12 hours before this workout and my primary goal was to not pass out. I actually managed to set a 4minute PR.
Goodbye, MAJ Blackmon. I can't thank you enough for all the times that you pushed me, gave me form tips or simply said, "don't bull sh*t me."
10:33 as Rx'd
ReplyDelete94 reps at 75#
About a minute slower than I wanted but a PR since the last time we did this I only moved about 3000#.
DB, thanks for making an awesome program. You made a tremendous impact on cadets and old men like me as well!
74 reps at 95lbs: 14:09
ReplyDeleteThis was a good workout for me to practice my snatches.
Thanks MAJ B for inspiring us all and starting something that has turned into a passion for me-CrossFit. Good luck!
7:26 (PR by over a minute from June)
ReplyDelete75lbs / 94 reps
DB - thanks for getting this thing going and for running B&G CF. Without it, I'd still be that fat engineering teacher. Good luck with the Navy folks, and send pictures of the Blackmon Big Box Gym. I'll see you out there.
16:59
ReplyDeleteintermediate
91 reps at 55#
Thanks for the encouragement SODAK...and the help counting (rock math!)
MAJ Blackmon,
We will start a fan club and come visit you when you get settled in. I figured we could identify your house by the gym rings in your front yard.
13:10 94 reps of 75lbs
ReplyDeleteDB,
ReplyDeleteSorry I missed it this morning. Good luck and safe travels.
7000lbs--75lbs x 94 reps.
ReplyDelete7:20
I can never thank you all enough for the picture. I will proudly hang that for the time being in Blackmon's Garage CrossFit Box of Pain but rest assured it will eventually go in my office in a place of great pride.
As I mentioned this morning but I cannot say enough, of all of the things that I was been a part of, B&G CF was my favorite. You guys getting up at 0530 every morning to workout and still manage all of the other things you do should be an inspiration to everyone. I thank you for letting me be a part of it.
NM, my running (not handstand) buddy, thank you for the constant push, I will miss it. Mark, JWhip, JJ, and all of you cadets I know are going to make this thing better and better than MAJ Maxwell, MAJ Wylie or I ever pictured.
I'll be checking back pretty often and posting on occasion. If you ever need me hit me up on AKO at daniel.blackmon@us.army.mil or maybe for you cadets, I am on Facebook.
Gonna go set up my 5 cameras now and put on some board shorts, 3, 2, 1...GO!!!
12:46
ReplyDelete7000lb
94 reps of 75lb