Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
Regular Class: We will meet in the 3rd Floor Weight Room at 0530. This workout is only open to club members (those who have been participating regularly in the workouts since the beginning of the school year and those who have successfully completed an On-Ramp session or validated previous experience with one of the Black and Gold leaders).
WOD: “Lumberjack 20”
On Nov. 5 at 1:34 p.m., a terrorist named Major
Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When
the shooting ended, he had killed 12 soldiers and one civilian and wounded 43
others.
Spc. Frederick Greene, 29, of Mountain City,
Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael
Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul,
Minnesota, along with eleven of the wounded were active CrossFitters in the
20th Engineer Battalion, home to Lumberjack CrossFit. This workout is in their honor.
20
Deadlifts (275lbs)
Run 400m
20 KB
swings (2pood)
Run 400m
20 Overhead
Squats (115lbs)
Run 400m
20
Burpees
Run 400m
20 Pullups
(Chest to Bar)
Run 400m
20 Box
jumps (24")
Run 400m
20 DB Squat
Cleans (45lbs each)
Run 400m
1 comment:
19:20 sc. Very very sore...
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