Friday, 23 NOVEMBER 2012

I hope everyone had a great Thanksgiving!

Two things for today -

1)  Stay active - if you skipped out yesterday, then you MUST get after it today!  Make-up yesterday's WOD AND do today's!!

2)  Take a picture of yourself workout out while wearing either your Black and Gold CrossFit t-shirt or your WOD for Warriors shirt.  Email it to me:  blackandgoldcrossfit@gmail.com  and I will post this weekend so we can see how everyone spent their long weekend!  You don't have to be doing a WOD, you can simply be playing football, wrestling with your friends, and showing your family members how to do handstand push-ups!  Regardless, do something active while representing B&G/West Point!

WOD:

"Create your own WOD" - the mission for today is for YOU to create your own WOD with the equipment you have available to you.  It is supposed to be a strength focused day, so if you can incorporate any weight lifting or strength training, that would be great!  Remember that you don't need barbells, wall balls, or pull-up bars to do great WODs - find a heavy rock, use a 50 lbs. bag of concrete or sand, grab that big bag of dog food, use a tree limb or play ground for pull-ups, knees to elbows, etc.!!  Be creative and let everyone know what you came up with!

Post WOD details and results to comments and email picture of yourself getting after it!!

4 comments:

R.K. Barker said...

It's amazing what a couple days off will do to you! I focused on strength today and did a push up pyramid.
30,20,10,10,20,30 for a total of 120 push ups, it was tough, but good.

Adam said...

RK - nice work, great job staying active!

Today I did:
10-10-10-5-5 - Shoulder Press and ran 800 meters for time after each set. 800m was approximate and had a nice little hill!

85-95-105(8/2)-105-105

800m: 2:57; 3:02; 2:56; 2:50; 2:47

It felt GREAT to get out and get after it!! Highly recommend getting out of the house and burning off some of those Turkey Day calories!!

Mickey said...

Wod from yesterday: 18:00, however I think my 1 mile route was a little short.

Too much food and hard cider yesterday. Run felt like trash today.

ErinM said...

Did Thursday's WOD: 18:28. Ankle injury meant that I replaced the 1 mile run with 350 m of lunges (I did lunges for 6:45 minutes each time there was a mile to approximate running a mile).

Followed by the Dessert Cash Out: 45 sec of handstand, 45 sec off: 7 rounds + 22