Monday 6/29/09


For time.

5 rounds of:

400m run (Out of Arvin, do the Com/Supe house loop)
30 x Box jump (24" box for men/18" box for women)
30 x Wall ball (20lb/12lb)

Post time to comments

Compare to 3/3/09


Black and Gold CrossFit said...

28:07...The last time we did this we did the gym loop instead of the Com/Supe loop. I think that the gym loop is much more representative of a 400m run as far as time but the stairs make it suck more. I think the Com/Supe loop is closer to 500m. Either way, I liked being outside so this was better. Good group, I'm sure we made an impression on some soon to be new cadets.

SB said...

28:42...would agree with you DB on the loop. Good to be outside. Good to see Mark and NM looking very professional as i made the loops. Man...seems like just yesterday that I was wearing Gym-A, jock strap, black dress socks up to my knees and low quarters.....where has time gone?

Tex said...


That one definitely hurt a bit...

adambo33 said...


I enjoyed it as much as you can.

C V said...

Tried the CF Football workout from 23June Today:

Robert James Kalsu (April 13, 1945 - July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team's top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the '68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

This one ate my lunch. I scaled it to 115 for the first few rounds and then went down to 95lbs for the remainder. Lost track of how many rounds it took me. This one was rough.

Been working with the Olympic lifting coach a lot at CF Plano to try and get my form rock solid on Snatch and C&J.

Hopefully space-A will work out and I'll be CF'ing in Hawaii on Wednesday.

Jimmy said...

30:13. avg hr: 167; peak hr: 181. Legs still smoked from walking over 5 miles on SAT and running 6 miles yesterday in NYC. However, my legs felt much stronger than they used too due fully in part to B&G CF workouts.

CMCD said...


Did 55lb thruster instead of wallball.

Good to be back in the game. Sorry to report that there is no CF in Europe.

Sarah said...

Had to jet after only 4 sets -- 24:14

Fun being outside this AM!

Kings said...


Tough workout. Did the loops down at Shea. Nice way to finish up the night. Got some great looks from some of the walkers on the track.

Robert said...

CMCD, there is CrossFit in Europe! Ramstein has its on affiliation, and Grafenwohr/Vilseck (where I am) is set to follow their lead. In the meantime, there are plenty of us Crossfitters over here and we get by just fine! Just have to improvise!