Tuesday, 25 DECEMBER 2012

MERRY CHRISTMAS!!!

I hope everyone is enjoying a great break with friends and family!  I've been off my game with posting, so I'm probably on Santa's naughty list for sure!  Everyone is doing a great job getting a workout in with what equipment and time they have...keep up the good work!

If you have gym equipment available, check out last year's Christmas comments and see the Gust Family 12 days of Christmas...amazing!  If you have the equipment, give it a shot!  If you don't, do a workout with what you have!!

Mission for the day - break a sweat, take a picture wearing your WOD for Warriors or Black and Gold CrossFit shirt, and email it to: blackandgoldcrossfit@gmail.com.

Post your WOD and results to comments and also share what, if any, CrossFit equipment Santa brought you for Christmas!!

Merry Christmas once again!

Monday, 24 DECEMBER 2012

I hope all the cadets survived their Term End Exams and instructors survived grading them all!!!  By now everyone should be home for the holidays and enjoying far too much food and drink with friends and family!  Enjoy your time off, but find a way to stay active!  Try to a break a sweat each and every day some way, some how and no, meat sweats don't count!  

For the last 4 days I've been walking around Disney carrying around a 35 lbs. object (my son!) and STANDLAP 30 (standing in as many lines as possible for 30 minutes...) It was fun, but I miss the morning crew and the '62 room!  I've enjoyed reading everyone's creative WODs - lots of great work being done!!

Post your activities for the day to comments!  And remember the Christmas photo competition - send pictures to blackandgoldcrossfit@gmail.com!!!

Enjoy your last minute shopping!  If you wait until the last minute, it only takes a minute!!!

Friday, 21 DECEMBER 2012

It's the shortest day of the year as far as daylight is concerned...make it count!

Friday's WOD:

"M"  -   Metcon is often called 'cardio' and the point is to fire up your heart rate!  Common examples include running (sprints, middle distance (1 mile - 5 km), or longer), jump rope, cycling, swimming, rowing, etc. etc.  .

So, the mission for today is "M" - be creative and I look forward to seeing your WODs this week!

Post WOD and results to comments.

Also, reminder about the photo contest!!!  See below!

Get ready for the 2012 edition of the Christmas Black and Gold CrossFit photo challenge!  Last year we had some strong entries from Mickey (shake weight with Santa hat!) and many others...so be sure to pack your B&G CF shirt or WOD for Warriors shirt with you for leave.  Snap an awesome picture of you getting after it doing anything the requires exertion of effort and then email me your picture(s): blackandgoldcrossfit@gmail.com  I will post all the pictures in time for the New Year and the winner gets a t-shirt!!!!  This contest is open to everyone who reads this blog and considers themselves a friend of B&G CF!  if you don't have a shirt, then send in your picture anyway and maybe you can WIN a shirt for next year's contest!!!

Thursday, 20 DECEMBER 2012

Thursday's WOD:

"WG"  - this means create a WOD that combines weight lifting and gymnastics!  Weight lifting is everything from wall ball shots, kettlebell swings, bench press, snatch, deadlift, etc. etc.  if it involves ADDED weight, then it can be considered "W".  Gymnastics - any body weight only movements like pull-ups, push-ups, burpees, wall climbs, rope climbs, etc.

So, the mission for today is "WG" - be creative and I look forward to seeing your WODs this week!

Post WOD and results to comments.

Also, reminder about the photo contest!!!  See below!

Get ready for the 2012 edition of the Christmas Black and Gold CrossFit photo challenge!  Last year we had some strong entries from Mickey (shake weight with Santa hat!) and many others...so be sure to pack your B&G CF shirt or WOD for Warriors shirt with you for leave.  Snap an awesome picture of you getting after it doing anything the requires exertion of effort and then email me your picture(s): blackandgoldcrossfit@gmail.com  I will post all the pictures in time for the New Year and the winner gets a t-shirt!!!!  This contest is open to everyone who reads this blog and considers themselves a friend of B&G CF!  if you don't have a shirt, then send in your picture anyway and maybe you can WIN a shirt for next year's contest!!!

Wednesday, 19 DECEMBER 2012

Wednesday's WOD:

"WMG"  - this means create a WOD that combines weight lifting, metcon, and gymnastics!  Weight lifting is everything from wall ball shots, kettlebell swings, bench press, snatch, deadlift, etc. etc.  if it involves ADDED weight, then it can be considered "W".  Metcon is often called 'cardio' and the point is to fire up your heart rate!  Common examples include running (sprints, middle distance (1 mile - 5 km), or longer), jump rope, cycling, swimming, rowing, etc. etc.  Gymnastics - any body weight only movements like pull-ups, push-ups, burpees, wall climbs, rope climbs, etc.

So, the mission for today is "WMG" - be creative and I look forward to seeing your WODs this week!

Post WOD and results to comments.


Also, reminder about the photo contest!!!  See below!

Get ready for the 2012 edition of the Christmas Black and Gold CrossFit photo challenge!  Last year we had some strong entries from Mickey (shake weight with Santa hat!) and many others...so be sure to pack your B&G CF shirt or WOD for Warriors shirt with you for leave.  Snap an awesome picture of you getting after it doing anything the requires exertion of effort and then email me your picture(s): blackandgoldcrossfit@gmail.com  I will post all the pictures in time for the New Year and the winner gets a t-shirt!!!!  This contest is open to everyone who reads this blog and considers themselves a friend of B&G CF!  if you don't have a shirt, then send in your picture anyway and maybe you can WIN a shirt for next year's contest!!!