tag:blogger.com,1999:blog-2265098625928186530.post2529350663569275051..comments2023-10-30T04:32:13.905-04:00Comments on Black and Gold CrossFit--Forging the Warrior Athlete: Tuesday 9/1/09Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.comBlogger29125tag:blogger.com,1999:blog-2265098625928186530.post-87569222958258167812009-09-02T08:35:46.905-04:002009-09-02T08:35:46.905-04:00time was 14:09time was 14:09Demet-hookhttps://www.blogger.com/profile/03042473670665724937noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-11670985914857639732009-09-02T08:35:27.520-04:002009-09-02T08:35:27.520-04:00135 lbs not as RX'd (couldn't finish 2nd s...135 lbs not as RX'd (couldn't finish 2nd set of OHS)<br /><br />My OHS were pretty bad. My form has gotten a lot better, but I couldn't handle the weight. Need to work on this. Definately a goatDemet-hookhttps://www.blogger.com/profile/03042473670665724937noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-1219463848189688372009-09-01T19:22:04.640-04:002009-09-01T19:22:04.640-04:0011:29 w/ 95#11:29 w/ 95#Chris Mhttps://www.blogger.com/profile/04905788248063059546noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-83731660625256546502009-09-01T16:40:46.934-04:002009-09-01T16:40:46.934-04:0012:06 at 65 lbs
I definitely need practice on the...12:06 at 65 lbs<br /><br />I definitely need practice on the OHS.TMoneyhttps://www.blogger.com/profile/15171300599118917934noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-17872081089742280132009-09-01T15:34:02.404-04:002009-09-01T15:34:02.404-04:0011:14 with 115#. OHS brought me down or else 135 c...11:14 with 115#. OHS brought me down or else 135 couldve been done, but still smokedAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-44440995990321143662009-09-01T14:48:12.181-04:002009-09-01T14:48:12.181-04:001030 @ 95lb1030 @ 95lbwestpointleftyhttps://www.blogger.com/profile/00650392527526176337noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-17214363484442453782009-09-01T14:46:40.385-04:002009-09-01T14:46:40.385-04:00Used 95 lbs
8:44...prolly should have done 115 lb...Used 95 lbs<br /><br />8:44...prolly should have done 115 lbsMBKhttps://www.blogger.com/profile/16100496227835865708noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-42519575673599224972009-09-01T13:58:33.884-04:002009-09-01T13:58:33.884-04:008:49 as Rx'd 135#.
I had trouble with full ROM...8:49 as Rx'd 135#.<br />I had trouble with full ROM on the OHS, and had to do a couple extra. No Burpees penalties, those would have been killers though...JJhttps://www.blogger.com/profile/12529704205619832943noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-24725855439059300532009-09-01T11:43:16.113-04:002009-09-01T11:43:16.113-04:0011:11 with 95lb
It is hard to decide what my bigg...11:11 with 95lb<br /><br />It is hard to decide what my biggest goat is but I am settling for general strength until it improves!JWMhttps://www.blogger.com/profile/14523193502837261853noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-15829859268848418692009-09-01T11:40:13.123-04:002009-09-01T11:40:13.123-04:0012:05. I scaled the OHS to 95 lbs and then did 13...12:05. I scaled the OHS to 95 lbs and then did 135 lbs for everything else. Still need lots of work on my OHS form.NMhttps://www.blogger.com/profile/18443647469371562565noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-70408191312140126402009-09-01T11:37:17.575-04:002009-09-01T11:37:17.575-04:00135lbs
620m run route
17:28
I had the most trou...135lbs<br />620m run route<br /><br />17:28 <br /><br />I had the most trouble with the power cleans. I was just so gassed by the second set of PCs that I took forever. This was the first time that I have ever strung together more than 1 OHS or Jerk with 135lbs, much less 3 and 6.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-54663511322040649132009-09-01T11:34:30.875-04:002009-09-01T11:34:30.875-04:0065 lbs
12:53
Focusing on form but still can do b...65 lbs<br /><br />12:53<br /><br />Focusing on form but still can do better in that department. Practice make perfect I guess.Anonymoushttps://www.blogger.com/profile/08575907723610718167noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-86307962359714015422009-09-01T10:04:32.862-04:002009-09-01T10:04:32.862-04:0012:38 w/ 135lbs
The OHS killed me. My form was n...12:38 w/ 135lbs<br /><br />The OHS killed me. My form was not very good either. I should have gone deeper. <br />I think 135 was a little ambitious for me today and I should have done 115.JWhipshttps://www.blogger.com/profile/07822517245638279755noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-69043642149857998852009-09-01T09:07:34.676-04:002009-09-01T09:07:34.676-04:0014:18 w/95lbs14:18 w/95lbsSBhttps://www.blogger.com/profile/15158187408485631256noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-33928316561194947632009-09-01T09:07:09.362-04:002009-09-01T09:07:09.362-04:0011:26 with 115 pounds. OHS was the limiting factor...11:26 with 115 pounds. OHS was the limiting factor.VWhttps://www.blogger.com/profile/16190340842428014930noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-64257197467521658532009-09-01T09:04:39.536-04:002009-09-01T09:04:39.536-04:0011:00 with a 30 second penalty for being outside d...11:00 with a 30 second penalty for being outside during revelie. <br /><br />Paul Mary--Looks like a good workout. Would caution you on exercises like the plank and mountain climbers. Although they are good for smoking you, I'm not sure they are functional. Remember CF is contantly varied, high intensity, FUNCTIONAL movements. Functional means, happens in nature and can be tied to a movement that in necessary to live. If you need more explanation on this come see me and we can talk about it.Black and Gold CrossFithttps://www.blogger.com/profile/11331741773001841459noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-22627101049031686022009-09-01T08:59:03.427-04:002009-09-01T08:59:03.427-04:00Approx. 9 min (the watch gave up on me today), wit...Approx. 9 min (the watch gave up on me today), with 115 lbs. Could have done the full 135 for everything but those overhead squats, so know what I need to work on.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-4369330471364462612009-09-01T08:17:24.316-04:002009-09-01T08:17:24.316-04:006 rounds (2 minute break after 3rd round)
30x sin...6 rounds (2 minute break after 3rd round)<br /><br />30x single arm kettle bell swing<br /><br />1 min of mountain climbers<br /><br />8x each side kettle bell pushups <br /><br />1 mile on stationary bike (as fast as possible) on lvl 14<br /><br />1 min plank with feet on boxPaul Maryhttps://www.blogger.com/profile/13199876689680555488noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-5924073992292467322009-09-01T07:37:37.755-04:002009-09-01T07:37:37.755-04:009:44 at 95# although a still a smoker WOD, probabl...9:44 at 95# although a still a smoker WOD, probably too little weight.<br /><br />I thought my OHS would be too shaky with 135... definately could have done 115.<br /><br />Thanks to MAJ Borovi"chka" for the coaching. This WOD really improves with a honest coach.Stroh's Litehttps://www.blogger.com/profile/06217361626362470739noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-42689595304759989572009-09-01T07:29:10.898-04:002009-09-01T07:29:10.898-04:008:55 @ 115#
Need to do the full weight next time.8:55 @ 115#<br />Need to do the full weight next time.ChadChttps://www.blogger.com/profile/06328752829263373270noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-74490453794268839842009-09-01T07:27:30.301-04:002009-09-01T07:27:30.301-04:00This comment has been removed by the author.ChadChttps://www.blogger.com/profile/06328752829263373270noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-14823795627210097642009-09-01T07:26:49.289-04:002009-09-01T07:26:49.289-04:0010:00
Grey group10:00<br /><br />Grey groupAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-17929813955502695432009-09-01T07:05:01.222-04:002009-09-01T07:05:01.222-04:0014:13 @ 115#
Thanks Chad for the help at the end!14:13 @ 115#<br />Thanks Chad for the help at the end!Anonymoushttps://www.blogger.com/profile/01469149055041731460noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-19992446616386682902009-09-01T06:47:01.222-04:002009-09-01T06:47:01.222-04:00135, 13:08, form was horendous135, 13:08, form was horendousGregghttps://www.blogger.com/profile/14246968826185532608noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-2477046517955159452009-09-01T06:46:32.240-04:002009-09-01T06:46:32.240-04:0095 lbs
8:51 Rx'd95 lbs <br /><br />8:51 Rx'dVanilla Gorillahttps://www.blogger.com/profile/18159995081311373302noreply@blogger.com