Tuesday, 25 DECEMBER 2012


I hope everyone is enjoying a great break with friends and family!  I've been off my game with posting, so I'm probably on Santa's naughty list for sure!  Everyone is doing a great job getting a workout in with what equipment and time they have...keep up the good work!

If you have gym equipment available, check out last year's Christmas comments and see the Gust Family 12 days of Christmas...amazing!  If you have the equipment, give it a shot!  If you don't, do a workout with what you have!!

Mission for the day - break a sweat, take a picture wearing your WOD for Warriors or Black and Gold CrossFit shirt, and email it to: blackandgoldcrossfit@gmail.com.

Post your WOD and results to comments and also share what, if any, CrossFit equipment Santa brought you for Christmas!!

Merry Christmas once again!


Nate said...

21-15-9 Cleans/pushups/pull-ups with a cash out of 150 single-unders.
It was a light day for cleans, ranged between 95-110...
Hope everyone's having a very merry Christmas!

Mickey said...

Its going to take a christmas miracle for me to be able to get a workout in. Lots of travelling around today. Hopefully at least a strength bench workout later.

Merry christmas everyone. Hope santa treated everyone well

Adam said...

I hope everyone had a Merry Christmas! We've had a lot of fun in FL and I apologize for not updating the blog regularly!

today I did:

30 sec handstand hold
10 knees to elbows
15 box jumps (approx. 20 inches)
20 elevated push-ups (probably 6 inch elevated)

3 rounds + 8 box jumps

Handstand holds at the playground with mulch was painful at times!!

jck said...

More shoveling.

Every hour = 1.5 inches of snow.
Supposed to get 10+ inches

At least we aren't walking to class in it

R.K. Barker said...

Well, after a long time of not exercising I got my rear-end whupped today. I did an altered version of Cindy. I call it Cindy's Big Sister:


5 pull ups
10 pushups
15 goblet squats with 30 lb kettle bell
20 hanging knee raises

I got through 6 rounds in 12 minutes and then started to dry-heave and get really bad cramps in my legs. I guess that's what a day full of mom's cooking and cider will do to you. Ticked I didn't finish, but felt good to get my butt kicked!

ErinM said...

12 days of Christmas with my brother:
1 pistol
2 elevated pike push-ups
3 pull-ups
4 knees to elbows
5 burpees
6 thrusters with a bike
7 GHD sit-ups (on a park bench)
8 box jumps
9 push-ups
10 double-unders (subbed 4-1 single)
11 toes to bar
12 back squats (with same bike; was supposed to be OHS, but I couldn't get the right grip)

Rep scheme is like the song (thanks to Leigh Gust for the WOD).

Pretty miserable, again. 30:40 this time (but with a pause to explain to my brother overhead squats for the last exercise).

Mickey said...

Bench 5x145/3x165/4x185 from wendlers 5/3/1

20x decline bench situps
15x perfect pushups
10x pistols (not entirely rx with these)


R.K. Barker said...

Bit of a lighter day for me. Ran a mile and did some weight work, followed by a lot of stretching, trying to regain some lost flexibility/mobility.

R.K. Barker said...

Got to workout at my old box today, CrossFit Omaha. We did a Snatch Balance Ladder. 10-5-5-3-2-1-1-1. I topped out at 118 pounds, not a whole lot, but more than I expected.