tag:blogger.com,1999:blog-2265098625928186530.post1560481013928329714..comments2023-10-30T04:32:13.905-04:00Comments on Black and Gold CrossFit--Forging the Warrior Athlete: Tuesday, 25 DECEMBER 2012Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.comBlogger9125tag:blogger.com,1999:blog-2265098625928186530.post-41615836316105323532012-12-28T12:45:57.412-05:002012-12-28T12:45:57.412-05:00Got to workout at my old box today, CrossFit Omaha...Got to workout at my old box today, CrossFit Omaha. We did a Snatch Balance Ladder. 10-5-5-3-2-1-1-1. I topped out at 118 pounds, not a whole lot, but more than I expected. R.K. Barkerhttps://www.blogger.com/profile/04096851892929021546noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-16741335056709910762012-12-27T15:48:32.985-05:002012-12-27T15:48:32.985-05:00Bit of a lighter day for me. Ran a mile and did so...Bit of a lighter day for me. Ran a mile and did some weight work, followed by a lot of stretching, trying to regain some lost flexibility/mobility. R.K. Barkerhttps://www.blogger.com/profile/04096851892929021546noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-21339076320190411962012-12-27T12:10:47.431-05:002012-12-27T12:10:47.431-05:00Bench 5x145/3x165/4x185 from wendlers 5/3/1
5rft:...Bench 5x145/3x165/4x185 from wendlers 5/3/1<br /><br />5rft:<br />20x decline bench situps<br />15x perfect pushups<br />10x pistols (not entirely rx with these)<br /><br />11:02Mickeyhttps://www.blogger.com/profile/15819279073825817599noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-25378430836835381072012-12-26T16:30:18.669-05:002012-12-26T16:30:18.669-05:0012 days of Christmas with my brother:
1 pistol
2 e...12 days of Christmas with my brother:<br />1 pistol<br />2 elevated pike push-ups<br />3 pull-ups<br />4 knees to elbows<br />5 burpees<br />6 thrusters with a bike<br />7 GHD sit-ups (on a park bench)<br />8 box jumps <br />9 push-ups<br />10 double-unders (subbed 4-1 single)<br />11 toes to bar<br />12 back squats (with same bike; was supposed to be OHS, but I couldn't get the right grip)<br /><br />Rep scheme is like the song (thanks to Leigh Gust for the WOD).<br /><br />Pretty miserable, again. 30:40 this time (but with a pause to explain to my brother overhead squats for the last exercise).ErinMhttps://www.blogger.com/profile/04659177444766261195noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-83882401681601432442012-12-26T14:40:19.064-05:002012-12-26T14:40:19.064-05:00Well, after a long time of not exercising I got my...Well, after a long time of not exercising I got my rear-end whupped today. I did an altered version of Cindy. I call it Cindy's Big Sister:<br /><br />AMRAP 20:<br /><br />5 pull ups<br />10 pushups <br />15 goblet squats with 30 lb kettle bell<br />20 hanging knee raises<br /><br />I got through 6 rounds in 12 minutes and then started to dry-heave and get really bad cramps in my legs. I guess that's what a day full of mom's cooking and cider will do to you. Ticked I didn't finish, but felt good to get my butt kicked!R.K. Barkerhttps://www.blogger.com/profile/04096851892929021546noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-65812262778927018622012-12-26T10:32:52.203-05:002012-12-26T10:32:52.203-05:00More shoveling.
Every hour = 1.5 inches of snow....More shoveling. <br /><br />Every hour = 1.5 inches of snow. <br />Supposed to get 10+ inches<br /><br />At least we aren't walking to class in itjckhttps://www.blogger.com/profile/11596666669476892258noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-56650355536236027342012-12-26T10:14:47.866-05:002012-12-26T10:14:47.866-05:00I hope everyone had a Merry Christmas! We've ...I hope everyone had a Merry Christmas! We've had a lot of fun in FL and I apologize for not updating the blog regularly! <br /><br />today I did:<br /><br />AMRAP 15<br />30 sec handstand hold<br />10 knees to elbows<br />15 box jumps (approx. 20 inches)<br />20 elevated push-ups (probably 6 inch elevated)<br /><br />3 rounds + 8 box jumps<br /><br />Handstand holds at the playground with mulch was painful at times!!Adamhttps://www.blogger.com/profile/17141500450129920563noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-17474339884315415232012-12-25T16:16:46.489-05:002012-12-25T16:16:46.489-05:00Its going to take a christmas miracle for me to be...Its going to take a christmas miracle for me to be able to get a workout in. Lots of travelling around today. Hopefully at least a strength bench workout later.<br /><br />Merry christmas everyone. Hope santa treated everyone wellMickeyhttps://www.blogger.com/profile/15819279073825817599noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-64072922344901128022012-12-25T15:23:58.042-05:002012-12-25T15:23:58.042-05:0021-15-9 Cleans/pushups/pull-ups with a cash out of...21-15-9 Cleans/pushups/pull-ups with a cash out of 150 single-unders.<br />It was a light day for cleans, ranged between 95-110... <br />17:55<br />Hope everyone's having a very merry Christmas!Natehttps://www.blogger.com/profile/07901639313206883205noreply@blogger.com