Sunday 2/1/09

Rest Day.

Super Bowl Sunday!!!

Eat and drink all you want but you still have to work out on Monday.

Saturday 1/30/09

Rest Day or Make up day.

If you missed a day make it up today.

CrossFit Friday 1/30/09

Tabata This

Tabata sequence, 8 rounds of 20 seconds work and 10 seconds rest for a total of 4 minutes, for each of the following exercises

Pull up
Push up
Sit up
Handstand Push up (sub=hold yourself static in the Handstand position for 20 seconds/rest 10 seconds)

Your score is the lowest number of reps in any given round on each exercise. Add that number for all exercises for a total.

Post score to comments.

Thursday 1/29/09

Meet in Hayes Gym.

For time.

30 x Muscle ups

If you cannot do a muscle up sub is 4 pullups/dips for 1 MU. So sub is 120 pullups and 120 dips.

Post time to comments.

If you have rings, bring them. We will hang them at various heights in Hayes gym.

Wednesday 1/28/09

For weight.

Front Squat

1 x 1 x 1 x 1 x 1 x 1 x 1

Post load to comments.

Remember if it is code red, the gym will not open until 0700. If it is code white, I'll see you all at 0530.

Tuesday 1/27/09

Freddy's Revenge

For time.

5 rounds of:

5 x 185lb** overhead anyway (press, push press, push jerk, split jerk)
10 x Burpees

In this workout it it does not matter how you get the weight overhead but for the rep to be complete you must be locked out, with active shoulders, head through the window and hips open and legs fully extended. I'll demonstrate in the morning for those who are still unsure.

Burpees include a clap at the top, feet must leave the ground and also hips must be fully open before going to the next rep.

**Rx'd weight for Freddy's Revenge is actually 185lb. I copied it incorrectly on the initial post and put 155lb. Scale this as needed. Remember it is better to maintain intensity. This workout was designed by and for a very elite group of CrossFitters to include Jason Kalipa, the winner of the CF Games last year.**

Post time to comments.

You can also post times and track your progress at Black and Gold CrossFit is listed under affiliates.

Monday 1/26/09

For time:

40 x Squats
1 x Gym loop
20 x 75lb Push press
10 x Burpees
2 x Gym loop
10 x Burpees
20 x 75lb Push press
1 x Gym loop
40 x Squats

Gym loop sub is 400m run.

Gym loop is coming out of 3rd floor gym, take a right and go down to the first floor, run the hallway. Take a left and come back up the stairs at the other end by the basketball gyms. Return to 3rd floor gym.

Post time to comments.

Sunday 1/25/09

Rest day.

Saturday 1/24/09

Rest day or Make up day.

If you missed a workout this week, make it up today.

Happy 500th night to the class of 2010.

More info to follow shortly on the Level 1 Certification in April. I'm also working on getting a Running Cert, Gymnastics Cert and possibly a Kettlebell Cert.

CrossFit Friday 1/23/09

Meet in 2nd Floor gym.

As a group.

Bottom to Bottom Tabata Squats

8 rounds of 20 seconds of work followed by 10 seconds of rest. Rest is in the bottom of the squat. Total time 4 minutes. Score is the number of squats you did in the round which you did the fewest squats.


Split into 2 groups. One group go to basement, one to 4th floor. If you are on the basement you go up the flights of stairs if you are on the 4th floor you go down the flights. Either way, you will do the same work.

For time.

10 x Handstand push ups (sub 30 second hand stand)
Run up/down 1 flight of stairs, return to start.
20 x Burpees
Run up/down 2 flights of stairs, return to start.
30 x Push ups
Run up/down 3 flights of stairs, return to start.
40 x Sit ups
Run up/Down 4 flights of stairs then to Hayes Gym.

Hayes Gym is the surprise part of the workout. I'll explain it in the morning.

**Surprise part of workout for those who are doing the WOD later in the day**

As many rounds as it takes to complete 50 pull ups. Do as many pull ups as you can in a set, once you drop from the bar you must do 1 rope climb before starting next set. For example, you do 15 pull ups and drop from the bar. Then you do one rope climb. The next set you do 10 pull ups and drop for a total of 25. Then do one rope climb. Continue this until you have reached 50 total pull ups..

Post tabata score, total time and rounds to complete pull ups to comments.

Thursday 1/22/09


For time.

21-15-9 reps of:

95lb Sumo deadlift high pull
95lb Overhead squat

Post time to comments.

Level 1 CrossFit Certification coming to West Point in 25-26 April. Come see me for more info.

Wednesday 1/21/09

For weight.

Clean and Jerk

5 x 5 x 5 x 5 x 5

Remember this is 5 reps five times. Do not drop the bar from the Jerk position and take your time re-gripping 5 times and call that one set. Try and stay in a rhythm. Fixing your grip and adjusting is okay just do not lose the intensity.

Post loads to comments.

Tuesday 1/20/09

The Bear

For weight.

Minimum 5 rounds of, 7 x the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Weight can only hit the floor at the beginning of the power clean. The only authorized rest positions are in the hang, racked in front squat/clean position, or on the back. If the you put the weight down, even to re-grip, the set does not count.

Increase load each round.

Post load of final round to comments. Compare to 10/13/08.

See below for demo.

Monday 1/19/09

Bench, pull, then run.

For time.

10-9-8-7-6-5-4-3-2-1 reps of:

Bodyweight bench
Pull ups

Run 100m between each set.

Post time to comments.

Sunday 1/18/09

Rest Day

Saturday 1/17/09

Rest Day or Make up day.

Make up any days you missed this week and post times to those days.

CrossFit Friday 1/16/09

Meet in Hayes Gym at 0530.

Buddy team effort through 3 stations.

Do stations 1-3, & repeat for 30 mins. total

Station 1:

40 x Sit-ups (feet not held)
30 x 4-Count Flutter Kicks
1 min x 6 inches
20 each side x Crunches
20 x Regular crunches
30 x Rowers

Station 2:

40 x Squats
25 x Lunges
25 x Knee Tucks
15 x Buddy Squats
1 min x Buddy Wall Sit

Station 3:

50 x Push Ups
20 x Pull-ups
30 x Diamond Push Ups
25 x Burpees
1 min x Watch TV
Bear Crawl across court and back.

Post time through all stations to comments.

Thursday 1/15/09

Shoulder Press

3 x 3 x 3 x 3 x 3

Post load to comments.

Wednesday 1/14/09

For time.

5 rounds of:

30m overhead 45lb barbell lunges
15 x Push ups
30m overhead 45lb barbell lunges
25 x Squats

Post time to comments.

Tuesday 1/13/09

For time.

10-8-6-4-2 reps of 115lb Push press
10-8-6-4-2 reps of 115lb Sumo deadlift high pull
50-40-30-20-10 reps of Sit ups

Post time to comments.

Monday 1/12/09

For time.

5 rounds of:

7 x 135lb Squat Cleans (Please notice the emphasis)
21 x 53lb Kettle bell swings

Post time to comments.

Friday 1/9/09

CrossFit Friday

Meet at Hayes Gym 0530.

For time.

Starting at the bottom of the stairs, 4 rounds of:

5 x Handstand push ups (sub=20 second hand stand)
10 x Burpees
15 x Push ups
Run stairs to 4th floor and back


in Hayes Gym

10 x Bar muscle ups (sub= 30 x push ups and 30 pull ups)
50 x Flutter kicks
40 x Iron abs
30 x Sit ups
20 x V-ups
10 x Ankles to bar
3 x Rope climbs


in 2nd floor Basketball Court

Lunge walk length of court down and back
50 x Squats
Lunge walk length of court down and back
30 x Tuck jumps
Lunge walk length of court down and back
10 x Pistols (one legged squats)

Post time to comments.

Thursday 1/8/09

For weight.

Minimum 7 rounds of:

5 x Dumbbell dead lift
5 x Dumbbell hang squat clean
5 x Dumbbell push press
5 x Dumbbell squat

Rest as needed between rounds. Increase weight each time. Do each round with the same dumbells. If you put the dumbbells down at any time during the round, it does not count.

Post loads to comments.

Wednesday 1/7/09


For time.

3 rounds of:

30 x 95lb Squat clean
30 x Pull ups
2 x Gym loop (sub=800m)

Post time to comments.

Tuesday 1/6/09

For weight.


1 x 1 x 1 x 1 x 1 x 1 x 1

Post load to comments.

Monday 1/5/09

Welcome Back! Here's a little gut check to welcome in a new semester.


For time.

21 reps of:
95lb Thrusters
Pull ups

15 reps of:
225lb Dead lift
Hand stand push ups

9 reps of:
135lb Clean
Ring Dips

Post time to comments.

Friday 1/2/09

For time.

4 rounds of:

400m run
10 x Handstand push ups
30 x Push ups

Post time to comments.

Rest well this weekend. We'll see who slacked off over the holidays and who really worked on Monday.


Test test test

Thursday 1/2/09

As many rounds as possible in 10 minutes of:

15 x Body weight dead lift
9 x Pull up
21 x 35lb Dumb bell push press

Post number of reps to comments.

On this workout, you need to be constantly moving. If you are standing around looking at the weight, you need to scale down. If you are doing this in a big group, I recommend setting up a few bars. Set one at 155lb, 185lb, 205lb and maybe 225lb. Then pick which bar is closest to your weight. For example, I am 175lb. I may think I am a real fire breather and decide that I am going to go 10 pounds heavier or maybe 30. But on round 2 I'm doing 1 or 2 dead lifts at a time and it is taking me time to recover. In this case, I need to drop down to the 155lb bar and get after it. I will get more out of the workout by making my heart explode for 10 minutes than I will by continually putting the weight down. There is a place in CrossFit for heavy weights but an AMRAP is not it. Same goes for Dumb bell press. 35lb is the prescribed weight, if you have to scale down or go heavier then so be it. Just keep moving as fast as you can for 10 minutes. If you do not have cotton mouth at the end of this workout, you did not do it with enough intensity. That should the what is prescribed.


As many rounds in 10 minutes of:

15 x Body Weight Deadlifts
9 x Pull up
21 x 35lb Dumb bell push press

Adjust the weights on this as needed but the goal is that you are constantly moving. If at any point you are just standing there looking at the weight, you need to scale down.