Friday, 11 May 2012 (Firstie Farewell!)

Alright, so today is a bittersweet day - it is the last day of classes, which means the summer is near and everyone is about to get a break from the torture chambers known as Thayer, Mahan, Bartlett, Washington, and Lincoln Hall!  This also means that we will being saying 'goodbye' to the Firsties as they prepare to graduate and go do great things outside the gates of West Point.  We are going to take out the Firsties in style with our 5th and final partner WOD of the week - the summer edition of WOD for Warriors!

Come say goodbye to Nick C., Mike R., and maybe a few others (Justin W.?!) if they can make it.

WOD for Warriors happens twice a year - Veteran's Day and Memorial Day - and over 60 different CrossFit affiliates across the US and abroad will be doing the same WOD in honor and remembrance of past, present, and future Veterans.  This edition of WOD for Warriors is going to be a smoker and a perfect way to end a great year of Black and Gold CrossFit!!!  We will still have WODs every day of TEE week and Grad Week, but I know everyone will be this is our last chance to get everyone together!

As a bonus - the first 5 partner teams that sign-up (and actually show up), will get WOD for Warriors shirts to proudly wear while on TEE leave, etc.  Email me - to sign-up for the event - include your name and your partner's name.

Okay, okay, here is the WOD:

The WOD:
"21 Guns - A Memorial Salute"
Partner #1:

21 Pull-ups
21 Burpee Box Jumps (20" Rxd)
21 Firemans Carry Back Squat
21 Burpee Box Jumps
21 Pull-Ups

Partner #2 executes
Partner #1 again
Partner #2 again

The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation's Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased. 

NOTE:  For Fireman's Carry Back Squat - pick-up your partner on your back and do a squat - the standar is to get below parallel, but scale as needed based on ability (and your partner's weight!).
NOTE2:  We will demo each of the exercises.
NOTE3:  Check out the WOD for Warriors website if you want more info about WOD for Warriors.

Post partner's name and time to comments.


Mickey said...


Had to scale to box squats w/ Andrew. He's a big boy lol.

That was a great one.

Maj Grim - Thanks for the shirts! Those are really awesome.

Mickey said...


Nick and Mike, thanks for the good times. I wish you both the best in the Army. I know you guys will do great.

njc said...

Mike and Nick

That was awesomely brutal.

Quick story:
On a Friday morning just like today, 3 years ago - before we had all this fancy '62 room equipment - my team leader dragged me to the river courts for "CrossFit Friday." It was the most ridiculous workout of my life (up to that point), and I almost puked my brains out. I've come a long way since then, and I can honestly say that CrossFit has changed my life in only positive ways.
I tell this story because the underclassmen have an awesome opportunity to make a difference with the people they lead here at the Academy (and everywhere). Make it a goal next year to get as many people hooked on working out as possible. It doesn't have to be CrossFit, but sometimes if you push somebody a little bit they will never turn back. I know I haven't.

Again - thanks to everyone in the morning crew for showing up every day and giving me a reason to try harder. You are all animals... I'm scared to think of what you'll be capable of by the time you graduate. If you ever need anything at all...

And to the Sirs... thanks for being more than just coaches, but also mentors and role models. This year has been my best learning experience yet, and I think I finally have a solid base to build on for a lifetime of fitness. The time you sacrifice and the opportunities you give to us are greatly appreciated. This will be one of my most treasured memories of the Academy.
I look forward to following B&G from a distance. I promise I'll put the GymBoss to good use.

Alright, that's enough. Last thing:
“Someone once told me the definition of Hell: The last day you have on earth, the person you became will meet the person you could have become.”

See you all down the road somewhere.

Matt said...


It was great seeing everyone out there today.

Adam and Matt
Our squats weren't full range

Great job Firsties and thanks for the example you give the underclassman.

You hit is right on the head with your definition of Hell. It is more true than we know.

A life time of fitness matters. You don't have to be superman, but you have to care.

Adam said...

Great job by everyone this morning on a tough one! Thanks for the big showing to take out our firsties in style and do a WOD to honor all the past, present, and future veterans out there.

Matt did pretty darn close to full ROM, whereas I barely did a slight dip of the knees and hips!

Best of luck and Godspeed to Nick, Mike, Justin, and the other members of '12! Stay in shape, stay in touch, and inject your love of functional fitness into your future units - they will benefit greatly from a break in the 'push-up, sit-up, 2 mile run' routine!!!

ErinM said...

Jared and I did 30:36.

We both used some assistance for pull-ups on the final set of 21, and my range of motion was extremely limited on the buddy squats.

To the firsties - thanks for setting such a great example. It's been an honor to work and sweat through these WODs together.

Good luck!