Friday, 10/01/10

CrossFit Friday "Homecoming Dance"

Today is the last day to get your Black & Gold CrossFit shirts for $20.  After today the price will go up to $22.  Bring your cash to TH286D and I will have shirts available there.

Since this is homecoming weekend, we are going to head up to Michie Stadium for a special WOD we are calling the "Homecoming Dance"

This is going to be an awesome buddy WOD.  Bring a friend and warm-up by jogging to Michie Stadium.  You and your buddy will start in one of the four corners.  At each corner, you have 150 reps of an exercise to complete as a team.  Here is a brief description of each exercise:

Squats - The standard is here.  You need to squat down until the crease of your hip at or below the knee.  Both partners can work squats at the same time.

Elevated push-ups: You will elevate your legs on your partner's back.  You have to do a total of 150 reps between the two partners but how you divide them is up to your pair.  Because one person is the "leg support" for ther other person, only one of you will work at a time.

Mountain climbers - Watch this video.  You can both work at the same time to complete a total of 150 reps.

Rocky sit-ups - One partner will kneel down and the other partner will anchor their legs on top of the first partner's back.  You will come up until your left elbow touches your right knee and then twist until your right elbow touches your left knee.  Alternate on the next rep. 

Buddy drag - This is similar to the "one man drag" in this video except that you will support your buddy under their arms instead of by grabbing their shirt.

Wheelbarrow - Check out this video for the ultimate human wheelbarrow transition!

You will finish the WOD by doing buddy lunges from your final corner to the center of the field.  This is like a three-leg race except you will be lunging instead of running.

Thursday, 09/30/10

I will have shirts in the '62 room in the morning.  This week is the last week to get yours for $20 before the price goes up to $22.  Don't miss out!

For time:
Run 5k

Route: Start between the Comm's and Dean's houses. Run out to Lee Gate and back.

Compare to 08/26/10.

Wednesday, 09/29/10

We will meet in Hayes Gym for this WOD. Head into Hayes and meet under the IOCT shelf where we will brief the WOD.

Five rounds for time:
10 burpees
Run to ropes
Rope climb to track level
1 lap with medicine ball
1/2 lap without medicine ball
Take stairs opposite the ropes back to the 2nd floor entrance of Hayes gym.

Post time to comments.

Tuesday, 09/28/10

Five rounds for time:
5 hang power cleans (135/95)
20 double unders

Post time to comments.

Monday, 09/27/10

For weight:
Front squat

Front Squats from Patrick Cummings on Vimeo.

Rest as necessary between sets.

Post weights to comments.

Compare to 06/08/10

Saturday, 09/25/10 - Sunday, 09/26/10

Brett Schuck representing in the finals of FITCOMP1
 Rest Days

Beat Duke

Friday, 09/24/10

CrossFit Friday

We will be meeting at the River Courts for this Friday Morning Treat:
30 x pull-ups
30 x burpees
30 x toes to bar
30 x dips
30 x sit-ups
30 x squats
30 x push-ups
Run 500 m (or so!): run north along the road to the turn-around and back into the field between the two sets of pullup bars.

If you are interested in purchasing a Black & Gold CrossFit t-shirt, bring your $20 tomorrow morning and I will have them available.

Thursday, 09/23/10

Please Help!
I am noticing an increasing state of disarray as I walk into the '62 room each morning.  Please help keep our facility clean by doing the following three things:
  1. Always clean up after yourself
  2. Correct others if you see somebody else not picking up before they leave
  3. Each time you come it, start your warm-up by making sure bars, med-balls, jumping boxes, etc are policed up into their proper areas
For weight:
Clean and Jerk [wmv] [mov]

Post weights to comments

Focus on good technique here.  Remember CrossFit prescription is for technique, consistency, then and only then, intensity!

Wednesday, 09/22/10

10 rounds for time
15 double unders
12 hand release knee push ups
9 kettlebell swings (53/35)

Post time to comments

FitComp Update

FitComp is this weekend (25 September).  There will be an impressive list of competitors from throughout the northeast competing this weekend.  There is also a total of $5000 in prize money too!  Registration is free to members of our community so please let me know if you want to participate before it is too late!

If you are interested in judging for FitComp, please let me know.  Judges will receive $100 and a t-shirt for their assistance.

Tuesday, 09/21/10

We will meet at Shea Stadium (the track) for this WOD.  Warm-up by jogging down to the track!

Four rounds for time of:
Run 400 meters
50 squats

Post time to comments

Compare to 6/3/10.

Remember to use good squat form during this WOD.

Our new shirts being represented at the
5k Warrior Dash last weekend!

Monday, 09/20/10

Crew: Unfortunately a number of various constraints are preventing us from hosting our own Fight Gone Bad 5 this year at Black & Gold CrossFit.  However, the event is an awesome CrossFit fundraiser that supports the Wounded Warrior Project.  If you want to support the event, MAJ Blackmon (one of our founders) is participating at his affiliate.  You can support his participation and our wounded warriors by donating here.

For weight:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Post weight for all 15 sets to comments

Compare to 4/12/10

Saturday, 09/18/10 - Sunday 09/19/10

Rest Days.  Beat North Texas!

Important Updates:
1. New Shirts Are In! - I will start bringing them in the mornings. They are currently $20 each but the price will go up to $22 after October 1st. Get yours now before they are gone or get more expensive.  If you work out at different times but want to get a shirt come see me in TH286D.

2. FitComp on Saturday, 25 September - If you are interested in competing, please let me know ASAP by emailing

Friday, 09/17/10

CrossFit Friday!

"Buddy Murph"
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed.  For example, each partner can do 10 sets of 5 pull-ups, 10 push-ups, and 15 squats.  Another way to break it down is to have one partner do all pull-ups and push-ups while the other partner does all the squats.  The only requirement is that, between the two partners, you complete 100 pull-ups, 200 push-ups, and 300 squats.

The run route is from Arvin, along the back of the Supt and Comm houses, between the Comm and Dean houses, out to Washington Road and down to Kosciuszko's Monument.  Touch the base of the monument and then return to Arvin the same way.

Both partners must run both miles.  You cannot begin the pull-ups, push-ups, or squats until both partners are finished with the first mile.  You cannot begin to run the last mile until both partners have stopped working on the pull-ups, push-ups, and squats.  Your time stops when both partners are finished with the run and back in the '62 CrossFit room.

Thursday, 09/16/10

3 rounds for time of:
10 ring dips
15 deadlift (225/185)

Post time to comments

Wednesday, 09/15/10

21 Double unders
15 Kettlebell swings (53/35)
9 Toes-to-bars

Post rounds completed to comments.

Tuesday, 09/14/10

5 rounds for time of
400 meter run (Supt/Comm Loop)
95 lbs overhead squat x 15

Post time to comments

Route update:
Run out of Arvin and into North Area directly to Corrigidor Sallyport.  Go through Corrigidor to the apron and take a left.  Run back into North Area through Leyte Sallyport and directly back to Arvin.
The route was about a 450-500 meter time equivelant.

Monday, 09/13/10

For time:
15-12-9-6-3 reps of:
Handstand push-ups

Post time to commets

Friday, 09/10/10

Motivated morning crew after the burpee sprint WOD
CrossFit Friday!

Let's show our support for our undefeated Black Knights as they prepare for battle against Hawaii.  This will be an awesome buddy WOD so bring a friend to work with.

Starting at the zero yard line, sprint down the field to the opposite end-zone and back.
Burpee buddy jumps from the zero yard line to the 10 yard line.

From the 10 yard line, sprint down the field to the opposite end-zone and back to the 10 yard line.
Burpee buddy jumps from the 10 yard line to the 20 yard line.

From the 20 yard line, sprint down the field to the opposite end-zone and back to the 20 yard line.
Burpee buddy jumps from the 20 yard line to the 30 yard line.

Continue with this pattern until you have reached the other end-zone with your burpee buddy jumps.

I have two remaining Black and Gold CrossFit T-shirts.  They will go to the winning pair during this buddy WOD!

Post time to comments.

Thursday, 09/09/10

For weight:
1, 1, 1, 1, 1, 1, 1

We will work some snatch skills and then you will work up to your 1 rep max

Wednesday, 09/08/10

The warm-up for this WOD is a jog down to Shea Stadium.
We will be meeting at Shea at 0530 to start the workout.

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments

Tuesday, 09/07/10

This is a WOD we found from the programming gurus up at CrossFit New England.

"Lemon Drop"
5 rounds for time of:
25 Push ups
25 Box Jumps (24")
25 Kettlebell swings (53/35)

This is a pretty long workout so get ready for some work!

Post time to comments.

Monday, 09/06/10

Several of you are spread across the country but that does not mean you shouldn't find 30-60 minutes to get your daily CrossFit on!  To help facilitate we are posting two WODs for you today.  The first WOD is one you can do if you are near a gym.  The second one requires no equipment which means you have no excuse for not doing it!  Choose one of the two and have an awesome Labor Day!

WOD #1:
For time:
Row 1000m
50 barbell thrusters (45/33)
30 pull-ups

WOD #2:
AMRAP in 10 minutes of:
10 push-ups
10 tuck jumps
10 squats

Post WOD choice and time  or number of rounds to comments.

Click here to check out an informative study written by a few officers at Command and General Staff College including one of the Black and Gold CrossFit early members, MAJ  Wylie.

Saturday, 09/04/10 - Sunday, 09/05/10

Rest Days.


Something to think about over the weekend.  According to Derek Sivers we should keep our goals to ourselves.  Set some fitness goals for yourself but don't tell anybody what they are....

Friday, 09/03/10

CrossFit Friday!  You do not want to do this alone.  Bring a friend to help encourage you along the way!

Note:  come out and finish a tough week with another tough WOD.  I gym loops next week!

For time:
10 Burpee pull-ups
Run gym loop
8 Burpee pull-ups 
Run gym loop
6 Burpee pull-ups 
Run gym loop
4 Burpee pull-ups 
Run gym loop
2 Burpee pull-ups 
Run gym loop

Post time to comments


Hi Crew,

This is a shameless plug to get you to post your results after your WODs.  In spite what you might believe, this is NOT so big brother can track you and call you out when you miss a WOD or have a bad day.  However, posting does help out in two ways:

1) It gives you a way to track your own progress on WODs.  You can watch and pat yourself on the back after a PR or just sit in amazement about how far you have come.

2) It gives Black & Gold a better understanding of the utilization of the programming.  We know that there are more people doing WODs than we see at 0530, but we do not know how many.

All that said...please post after you do your WOD.  Cadets, officers, NCOs, privates, civilians, inmates, cousins of sister's best friends, Bueller, Bueller . . . you get the idea.  We would love to see you post.


Thursday, 09/02/10

30 muscle-ups for time.

If you do not have muscle-ups, you HAVE to come to this session.  Practice is the only way to develop this skill!

Here is a great video to get you thinking about correct muscle-up progressions.

Achieving the Muscle-up from Patrick Cummings on Vimeo.

Post time to comments