Big thanks to Tex for coaching the crew with the snatch technique this morning. Remember that the olympic lifts are incredibly complex to it will benefit you to visit them piece by piece and often.
Bananas can't do crossfit... Won't be back in the '62 room till Friday due to a trip section and other Air Force schenanigans. I will see if I can rep the AF for crossfit if the black and blue doesn't work out. Go Air Force, Beat Army!
Did a 26.2 mile run for time yesterday, so needless to say deadlifts werent happening this morning.
I got a time of 3 hours and 50 minutes. To train for the marathon I did crossfit regularly and did 3 long runs at 14,12,11 miles with shorter runs scattered about over the past 3 months. Crossfit was crucial in my ability to push through "the wall" and get 3,210th place out of 21,000 finishers. Go Crossfit!
Awesome to "get back to my roots" and hang out with the AM Crew last Friday. B&G is where CrossFit began for me so lots of great times with you guys. Thanks for all the shout outs...you guys are over the top. We loved our visit and can't wait to come back. If you're ever near Ft. Leavenworth, we'd love to have you at our affiliate, Iron Major CrossFit. Gimme a hollar and we'll be sure to take care of you.
Get after it at Black and Blue this week...can't wait to hear about it.
If you really want to work on your tan, you need to come out to Oahu over winter or spring break. Stop by and we will knock out some WODs at Kekoa Crossfit (Schofield Barracks)
DL felt great tonight in the MWR gym. Snatch technique work was an awesome supplement to a warmup.
Can't wait to watch the Black and Blue. Last year at USAFA the homefield advantage was a huge benefit to the zoomies, the same ought to apply to us. GET LOT'S OF SLEEP!!!
@Jodi, we meet in Arvin gym, the '62 Room every morning M-F at 0530. We typically warm up and start the WOD by 0540 and most folks are done by 0615 - 0630.
If you need instructions on how to get to the gym, let me know: adam.grim@gmail.com
Big thanks to Tex for coaching the crew with the snatch technique this morning. Remember that the olympic lifts are incredibly complex to it will benefit you to visit them piece by piece and often.
ReplyDeleteDeadlift:
225x5,315x1,335x1,345x1,345x1,345x1,315x3,315x1
I think there is an improvement on strength but need to work on really locking in the lumbar curve at the beginning of the lift.
185, 185, 225, 225, 225, 225, 225
ReplyDeleteStill need some work on my DL technique, but good to revisit the lift.
Bananas can't do crossfit... Won't be back in the '62 room till Friday due to a trip section and other Air Force schenanigans. I will see if I can rep the AF for crossfit if the black and blue doesn't work out. Go Air Force, Beat Army!
ReplyDeleteWasn't feeling the DL this morning, so stayed away from a PR:
ReplyDelete135, 224, 315, 385, 395, 405.
Knocked out 100 DUs afterwards to get the blood moving. Happy monday.
Did a 26.2 mile run for time yesterday, so needless to say deadlifts werent happening this morning.
ReplyDeleteI got a time of 3 hours and 50 minutes. To train for the marathon I did crossfit regularly and did 3 long runs at 14,12,11 miles with shorter runs scattered about over the past 3 months. Crossfit was crucial in my ability to push through "the wall" and get 3,210th place out of 21,000 finishers. Go Crossfit!
Great time on the MCM Mike. Way to go!
ReplyDeleteNicely done on the marathon!
ReplyDelete85-95-100-100-100-100-100
Concentrated on form more this morning. Hopefully weight will go up.
Lots of snatch work...OHS form improving (finally!)...
ReplyDeleteDL: 135, 225, 275, 285, 295, 315, 325
BEAT NAVY! USMA '00
US Army RDECOM
Aberdeen Proving Ground, MD
Aloha,
ReplyDeleteUntil I get a solid back squat, my dead lift isn't going to go anywhere.
275, 295, 315, 335, 315, 325, 325
Awesome to "get back to my roots" and hang out with the AM Crew last Friday. B&G is where CrossFit began for me so lots of great times with you guys. Thanks for all the shout outs...you guys are over the top. We loved our visit and can't wait to come back. If you're ever near Ft. Leavenworth, we'd love to have you at our affiliate, Iron Major CrossFit. Gimme a hollar and we'll be sure to take care of you.
ReplyDeleteGet after it at Black and Blue this week...can't wait to hear about it.
BEAT AIR FORCE!!!
MAJ Neal Mayo
135x10
ReplyDelete225x5
275x3
295x1
315x1
335x1
345x1
355x1
345x1
345x1
275
ReplyDelete295
315
325
345
345
365
Great for my tan.
@Pauly D,
ReplyDeleteIf you really want to work on your tan, you need to come out to Oahu over winter or spring break. Stop by and we will knock out some WODs at Kekoa Crossfit (Schofield Barracks)
375 lbs. Down from 405lbs.
ReplyDeleteHit my PR...probably could do more next time.
ReplyDelete135,155,185,185,190,195,200
Would like to figure out how to find you guys...just moved here. Shout out to my old box--CrossFit Manhattan Kansas.
275
ReplyDelete295
315
325
335(PR)
345(PR)
355(PR)
365(F)
DL felt great tonight in the MWR gym.
Snatch technique work was an awesome supplement to a warmup.
Can't wait to watch the Black and Blue. Last year at USAFA the homefield advantage was a huge benefit to the zoomies, the same ought to apply to us. GET LOT'S OF SLEEP!!!
@Jodi, we meet in Arvin gym, the '62 Room every morning M-F at 0530. We typically warm up and start the WOD by 0540 and most folks are done by 0615 - 0630.
ReplyDeleteIf you need instructions on how to get to the gym, let me know:
adam.grim@gmail.com
225,225,275,275,275,275,275
ReplyDeleteI could have gone up, but was suffering from an acute case of THS.
Not comfortable with max weight right now so did 5x5 with 315. Felt great to be back with the morning crew again.
ReplyDelete