Announcement: Black and Gold t-shirts have arrived (same design). If you would like to purchase a shirt, contact MAJ Pete Young via email or stop by his office in Thayer Hall, Room TH 253 (probably best to coordinate with him first). T-shirts are $20. If you are not local and would like a shirt, email us at blackandgoldcrossfit@gmail.com for more information.
On-Ramp: Meet in Arvin's 3rd Floor Weight Room at 0530. Just a reminder that a minimum attendance of 8 out of 10 sessions is required before you can start participating in the regular workouts. If you missed out on this On-Ramp session, please email us at blackandgoldcrossfit@gmail.com to sign-up for the next session. This is an amazing opportunity that would costs hundreds of dollars in the civilian world so come check it out! If you already have CrossFit experience, contact us as well so we can validate your skills/experience to determine whether or not you will still be required to attend On-Ramp first.
**There will be some sessions that anyone is welcome to attend, but On-Ramp will be a requirement for the more technical workouts.
Regular Class: We will meet in Hayes Gym at 0530. ANYONE and EVERYONE is welcome to attend this session, so if you missed out on On-Ramp session, feel free to come out and join us. Bring your roommates or other friends from your company!
Equipment required: Tape, chalk, or gloves to protect your hands if you'd like. Otherwise, a full tank of motivation to get after this nasty one!!!
You haven't lived until you've done the G.I. Jane WOD! So, make sure you show up today and live a little!!
Warm-Up: Run 2 laps around the Hayes Gym Track.
WOD: "G.I. JANE"
100 x burpee pull-ups for time.
**If you cannot do pull-ups or start to struggle with pull-ups further into the workout, stack some mats under the bar so that you can reach the bar while standing with slightly bent arms. Do a "jumping pull-up" as a substitute. If resistance bands are available, you may also loop the band over the bar and place one foot (not two feet for safety purposes) in the band to get assistance while completing the full range of motion on the pull-up.
The bar is supposed to be about 12" above your extended arm reach.
We will set a 40 minute mercy rule on this one.
Post time to comments.
2 comments:
12:41 RX, hands nice and harden after that workout.
11:28, about two minutes faster than the last time I did. Rx'd.
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