Monday 2/1/10

Five rounds for time of:

Gym Loop
30 Box jump (24" / 20")
30 Wall ball shots (20lb / 14lb)

Post time to comments.

CrossFit Friday 1/29/10

We will bring back an old friend, who, despite being on the “other” team, is a hero. Lt. Michael Murphy was a Navy Seal who was killed in action in Afghanistan in 2005. Having just finished the book “Lone Survivor,” I feel inspired to make Murph the WOD.

We’ll do the WOD as a buddy team. Come with a buddy or get paired up in the morning – either way, come ready to work.

**Meet at 0530 in Hayes Gym in Arvin**

Buddy Murph:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Shame yourself and get inspired!


Thursday 1/28/10

We'll need some help from everyone for this WOD. If you have a jump rope and /or a set of rings, please bring them with you. We are limited on both. We might not have enough jump ropes, but don't worry, you can always sub tuck jumps for the double unders.

For time:

50 x double unders
10 x muscle ups
40 x double unders
8 x muscle ups
30 x double unders
6 x muscle ups
20 x double unders
4 x muscle ups
10 x double unders
2 x muscle ups

Post time to comments.

Wednesday 1/27/10

For weight:

Front Squat:
1 x 1 x 1 x 1 x 1 x 1 x 1

Compare to 11/17/09

Post weights to comments.

Tuesday 1/26/10

Chasing Diane

This is a twist to an old favorite.

For time:
21 - 15 - 9 rep rounds of:
dead lift (225 / 155)
hand stand push up
gym loop (400m run)

Post time to comments.

Intensity = Results

Monday 1/25/10

For time:

40, 30, 20, 10 rep rounds of:
box jump (24"/ 20")
pull ups

Post time to comments.

Saturday 1/23/10 - Sunday 1/24/10

Rest Days!!!

This was a tough week on the legs, so make sure you rest them this weekend.

CrossFit Friday 1/22/10


3 rounds of:
gym loop (400m run)
21 x kettle bell swings (53lb / 35lb)
12 x pull-ups

Compare to 12/8/09

Post time to comments.

Thursday 1/21/10

This was a request. Don't ever say you don't get what you want :)

95lb Suck

21-18-15-12-9 rep rounds for time of:
hang power clean
front squat
push press / push jerk

As the name suggests, you use the same bar for all exercises set for 95lbs. This one hurts so make sure you scale appropriately. If you are new to CF, try 55 or 65 lbs. Trust me, the weight will be plenty and you'll get smoked. If you've been around a while but your not doing the WODs as Rx'd yet, go for 75lbs. And for those that are Rx'ing the WODs, go for 95lbs and prepare to suck. Come mentally prepared and we'll have a good time.

Compare to 8/12/09

Post time to comments.

Wednesday 1/20/10

For weight:

Back Squat
5 x 5 x 3 x 3 x 3

Compare to 12/16/09

Post weights to comments.

Tuesday 1/19/10

For time:

15 x hand stand push up
40 x squats
13 x hand stand push up
35 x squats
11 x hand stand push up
30 x squats
9 x hand stand push up
25 x squats
7 x hand stand push up
20 x squats
5 x hand stand push up
15 x squats
3 x hand stand push up
10 x squats
1 x hand stand push up
5 x squats

Post time to comments.

Sorry for the late post :(

Monday 1/18/10

Arvin opens at 0930 because of the holiday. I'll be there at 1100 if anyone is around and wants to meet up.

This was the WOD from the main site for Sunday. I have been wanting to do this again anyway, so here it is. If you're not able to do this one today, get a buddy and make it up sometime during the week. It's worth the extra effort.

Fight Gone Bad (FGB)

For reps/calories.

3 rounds of 1 minute each of the following exercises:

Wall ball at 10ft target (20lb for men/12lb for women)
Sumo dead lift high pull (75lb/45lb)
20" Box jump
Push press (75lb/45lb)
Row for calories

Rest 1 minute between rounds.

Add total number of reps/calories for each round and post to comments

Compare to 7/3/09

CrossFit Friday 1/15/10

*Meet in the 2nd Floor Basketball Court in Arvin at 0530*

4th floor basketball gym:
Suicides (freethrow line, midcourt, freethrow line, baseline)
50 pushups
Bear crawl length of basketball court
40 pushups
Bear crawl length of basketball court
30 pushups
Bear crawl to half court and back

Transition: Stair loop

2nd floor basketball gym:
100 4-count flutter kicks
20 x Iron Abs
Lunges (length of the basketball court)
20 normal burpees
Reverse Lunges (length of basketball court)
Burpee broad jumps (length of basketball court)
Wall sit – 2 min

Transition: Stair loop (back to your original gym)

Post time to comments.

Thursday 1/14/10

Ground To Overhead
Since this is MAJ Blackmon's last day with B&G CF, we thought he could go out in style. This is his wheelhouse WOD. If you have ever been a part of B&G CF, come say good by to MAJ Blackmon.

For time:
Get weight from ground to overhead any way that you choose (clean and jerk, snatch, etc...).
Pick your weight and reps from the list below.

Advanced: 7000lbs
155lbs x 46 reps

Intermediate: 5000lbs

Beginner: 3000lbs

Comepare to 6/26/09

Post total weight, time, and rep scheme to comments.

Wednesday 1/13/10

3 rounds for time:
gym loop
10 x dead lift (225 / 145)
10 x ring dip

Post time to comments.
You all asked for pictures, so you're getting pictures.
By making fun of me for brining my camera, you get your picture posted :)

Tuesday 1/12/10

This is to make up for the code red last semester:

For weight:
Shoulder Press: 1 x 1 x 1 x 1
Push Press: 1 x 1 x 1 x 1
Push Jerk: 1 x 1 x 1 x 1

Post weights to comments.

Monday 1/11/10

This is MAJ Blackmon's last week with Black and Gold, so make sure you comeout and show support for him. His last workout with us will be on Thursday.

For time:

10-9-8-7-6-5-4-3-2-1 rep rounds of:
Pull ups
Kettle bell swing (53lb/35lb)

Compare to 8/24/09

Post time to comments.

For the camera haters out there:

CrossFit Friday 1/8/10

CrossFit Nation,

Welcome back and Happy New Year! For those of you who spent the holiday break sitting around, eating everything in sight and watching your noodley sack of flesh expand two sizes, this is your chance to show remorse and act on the New Year resolution to get in better shape. For those that made it their New Year resolution to spend more time on Facebook, eat an additional slice of oreo cheesecake and get to that next level in World of Warcraft – you may want to skip tomorrow altogether.

If you are already thinking about how to convince the opposite sex that your flabby, no definition body is attractive on Spring Break, you may want to start by dragging your body out of the rack tomorrow morning. You may discover that there is still some muscle beneath the noodle that is desperately seeking stimulation.

Tomorrow we will reach back to the old workouts of CrossFit Friday that were simple and strong.

*Meet in the CrossFit gym in Arvin at 0530*

Station 1: Hayes Gym
20 dips, 20 ft Rope climb (top stripe), 50 4 x count flutterkicks
15 dips, 20 ft Rope climb or 3 shelf reps, 50 sit-ups
10 dips, 20 ft rope climb or 3 shelf reps, 30 Iron abs

Station 2: CrossFit gym
Grab 1 dumbbell or kettlebell that is approx. 15-20% of your BW.
20 turkish get-ups
30 thrusters (15 per arm then switch)
40 lunges (hold weight overhead in arm, switch each lunge)
50 snatches or clean and press (25 per arm then switch)
60 pushups (15 each arm doing pushup w/1 arm row, then last 30 regular)
70 air squats (hold weight at chest with both hands/arms)

Station 3: Stairs
3 Rounds of:
Basement to 4th floor every other step
Basement to 4th floor every step
Basement to 2nd floor left leg every step, 2nd to 4th floor right leg every step

Shamefully yours,


Post time to comments.

Thursday 1/7/10

3 rounds for time of:
gym loop
15 x knees to elbows
15 x kettle bell swings (53/35)

Post time to comments.

Wednesday 1/6/10

3 x 2 x 2 x 1 x 1 x 1

Post weights to comments.

Tuesday 1/5/10

10-9-8-7-6-5-4-3-2-1 rep rounds of:
ring dips

Post time to comments.

Monday 1/4/10

Welcome back to all!!! Hopefully everyone had a great break.

This WOD should be a great way to jump start yourselves back into CrossFit mode. It was taken from a challenge CrossFit Evolution held back in November called the Iron Curtain CrossFit Challenge.
For those of you that are new to CrossFit, plan on doing the substitute exercises.

For time:
10 x overhead squat (95/65) [sub 1 minute static hand stand, up time only]
20 x squat clean (95/65) [sub 20 x squat jumps]
30 x push press/push jerk (95/65) [sub 30 x pike push-ups]
40 x pull-ups [sub 40 x jumping pull-ups]
50 x wall ball shot (20lb / 14lb)
60 x double under [sub 50 x tuck jumps]
70 x sit-ups (Abmat or unanchored)
800m run (2 x gym loops)

Post time to comments.

Saturday 1/2/10 - Sunday 1/3/10

Rest Days.

For those traveling, stay safe and get back on time. Looking forward to Monday morning. We'll find out who took two weeks off and who didn't. It will be a good time.

Enjoy your last few days at home.