Wednesday 7/1/09

Tabata Something Else

8 rounds of 20 seconds of work followed by 10 seconds of rest for each of the following exercises:

Pull ups
Push ups
Sit ups

The lowest number of reps completed in any given round is your score for that exercise. Total score is the total of the lowest number of reps for each exercise.

Post total to comments.

Tuesday 6/30/09

For weight.


5-3-3-2-2-2-1-1-1-1 reps

Post loads to comments.

J.C. where are you?!

Monday 6/29/09


For time.

5 rounds of:

400m run (Out of Arvin, do the Com/Supe house loop)
30 x Box jump (24" box for men/18" box for women)
30 x Wall ball (20lb/12lb)

Post time to comments

Compare to 3/3/09

Saturday 6/27/09 - Sunday 6/28/09

Rest Days.

Congrats to the incoming class of 2013. Enjoy your last weekend of freedom for a while. I hope to see you in the morning at our CrossFit workouts once the academic year starts.

Friday 6/26/09

Ryan Wylie's Last Day

We want to send MAJ Ryan Wylie, one of the charter members of B & G CF, on his way to ILE the right way. So today, we will do one of the qualifier workouts.

For time.

7000lb overhead. (Men)

Barbell must travel from the ground overhead in any way. (Clean and jerk, clean and push, snatch, etc...)

Choose the weight and stick with it. Here are the options.

155lb x 46 reps
135lb x 52 reps
95lb x 74 reps
75lb x 94 reps

5000lb overhead. (Women)

Same standard as the men. Here are the women's options.

100lb x 50 reps
85lb x 59 reps
65lb x 77 reps
55lb x 91 reps

Post time to comments.

Thursday 6/25/09

Last Ascent

For time.

5-10-15 reps of:

225lb Back squat
24" Box jump

Post time to comments.

Wednesday 6/24/09

As many rounds as possible (AMRAP) in 10 minutes of:

15 x Bodyweight dead lift
9 x Pull up
21 x 45lb Push press

Post number of rounds to comments.

Tuesday 6/23/09

For weight.

Squat clean

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

Post loads to comments.

Monday 6/21/09

For time.

Row 6k

Post time to comments.

Friday 6/19/09

For weight.

Push jerk

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

Post loads to comments.

Compare to 12/5/08

Thursday 6/18/09

For time.

25 x Body weight dead lift
200m run
25 x 45lb Thruster
200m run
25 x 45lb Front squat
200m run
25 x 45lb Push press
200m run

Post time to comments.

Wednesday 6/17/09

For time.

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

Power clean (155lb/115)
Chest to bar pull up
Kettle bell swing (53lb/35lb)

Post time to comments.

This was a regional qualifier workout and a last chance workout. You will see how you stack up against the elite CrossFitters with your time. Humbling but fun.

Tuesday 6/16/09


For time.

3 rounds of:

Run 800m
50 x Back extension
50 x Sit up

Post time to comments.

Compare to 12/23/09

If doing this at Arvin, the 800m route will be from the '62 room out the front and around the Supe's and Com's house 2 times and back into the '62 room. Back extensions can be done on the glute/ham developer (GHD) or good mornings with a 45lb bar.

Monday 6/15/09

For time.

30 x Muscle up

Post time to comments.

Do not sub pull ups and dips for this. Lower your rings as needed to get up off the floor and work the transitions. If you do not understand, see me in the morning.

Compare to 1/29/09.

Saturday 6/13/09 - Sunday 6/14/09

Rest Days.

For those of you who have not seen it yet here is the link to the Black and Gold CrossFit Journal video article.

Black and Gold CrossFit Journal

Friday 6/12/09


15-12-9 reps of:

Clean and Jerk

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Each foul = 25 Burpees

Post loads to comments.

**Unsolicited Advice Warning**

This is one of those workouts that looks a lot easier than it is. Your forearms and shoulders will be screaming. Not being able to regrip on the floor adds a whole new level of pain and doing 25 burpees for every foul just adds insult to injury. A regrip in the hang or while in the clean catch position is authorized.

Thursday 6/11/09

For time.

Run 5k

Post time to comments.

Meet in front of Arvin at 0530. Route is to Lee gate and back. Use this run to get your legs back.

Wednesday 6/10/09

95lb Tabata Suck

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

95lb Dead lift
95lb Clean
95lb Snatch
95lb Push press

Women's as Rx'd weight is 65lb. The cleans and snatches are both full, meaning squat cleans and squat snatches.

Post total number of reps to comments.

Tuesday 6/9/09


As many rounds as possible (AMRAP) in 20 minutes of:

5 x Handstand push up
10 x Pistol (one legged squat)
15 x Pull up

Post number of rounds to comments.

Monday 6/8/09

For weight.

Back squat

5 x 5 x 5 x 5 x 5


Front squat

3 x 3 x 3 x 3


Overhead squat

1 x 1 x 1

Post loads to comments.

Saturday 6/6/09 - Sunday 6/7/09

Rest Days.

Remember that Saturday is the 65th Anniversary of D-Day. For those who want to do a workout in honor of that, you can try OPERATION OVERLORD Full Mission Profile from 4/17/09.

Friday 6/5/09

For the morning crew, if you are interested, we will meet out at Barth Hall, Camp Buckner 0630. Otherwise, I have put the appropriate distances for each event.

Full Mission Profile (Adapted from a mission found on Brass Ring Fitness)

Situation: The United States has identified opium trafficking in Afghanistan — the source of more than 90 percent of the world’s heroin supplies — as a primary target in the stepped-up battle against the Taliban insurgency. According to the recent United Nations survey, 98 percent of Afghanistan’s opium comes from seven provinces in the southwest, with no opium at all produced in half of the country’s 34 provinces. The bulk of the NATO troops operating in the southwest come from the United States, Britain, Canada and Denmark. Helmand Province in the southwest, is the heartland of the opium trade and one of the most intensive battlefields of the insurgency. The southern districts of Helmand Province border with Pakistan.

Mission Objective: Destroy with high explosives known drug and weapon cache prior to meeting between drug lords and Taliban leaders.

Insertion: Insert upstream in Helmand River under the cover of night and swim to patrol point.Patrol to objective through rugged terrain. Contact with small bands of enemy fighters is expected.

Actions at the Objective: Overrun and defeat small guard element. Document with photo and video all weapons and drugs. Destroy all weapons and drugs with high explosive charges.

Extraction: Patrol to helo LZ through rugged terrain. Contact with small bands of enemy fighters is expected. Helo extract at precise time required due to impending explosion and notification of presence.

Escape and Evasion: In the case of a missed helo pickup, proceed on E&E south over the border into Pakistan and make radio communications for alternate pick up.

Rules of Engagement: Lethal force is authorized. Due to the time of the raid and the need to move light and fast, no prisoners will be taken.

Timeline: Due to the volatile nature of this operation, speed is essential. Therefore, from insertion to extraction the mission window is 1 hour. After that time it will be impossible to safely bring in a helo for pick up and you will have to go on E&E.

Full Mission Profile WORKOUT

Start Point is beach next to Barth Hall
• Swim 100 Yards (Beach next to Barth Hall to Boat ramp on the other side of the Mess Hall.) Substitute for non swimmers is walking lunge from Barth Hall to Ramp.
• Run to pull up bars at the end of the Buckner Parade Field (3/4 mile)

3 rounds of:
10 x Burpee
10 x Pull ups

then, run one lap of the parade field (400m)

Actions at the objective:
21 - 15 - 9 reps of:

Thrusters (45lb bar)
Pull Ups
Kettle bell/Dumb bell Swings (Heavy = 55lbs / Light = 35lbs)
Run around the parade field in between sets (400m)


Run from Parade field out to Buckner Gate and back to Beach next to start point (1 1/2 miles)- Dropping for 5 push ups every minute on the minute.

Escape and Evasion:
Do this only if you go over 1 hour.

50 x Burpee
50 x Squats
50 x Push Up
50 x Sit Up
50 x Pull Up

Post time to comments.

Thursday 6/4/09

For weight.

Bench press

5 x 5 x 5 x 5 x 5


Weighted ring dips

3 x 3 x 3 x 3 x 3

Post loads to comments.

Use black rubber blocks for your bench. If they have the slimmer side up, they are the same width as a normal bench.

Wednesday 6/3/09


For time.

3 rounds of:

400m run
21 x Kettle bell swing (53/35)
12 x Pull up

Post time to comments.

For those who are working out with the 0530 crew, we will meet at the Stony II Track. If you have a Kettle bell bring it.

Tuesday 6/2/09


3 x 3 x 3 x 3 x 3


Max rep pull ups

Post load and reps to comments.