tag:blogger.com,1999:blog-2265098625928186530.post2701483566567691624..comments2023-10-30T04:32:13.905-04:00Comments on Black and Gold CrossFit--Forging the Warrior Athlete: Wednesday, 29 JuneBlack and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.comBlogger7125tag:blogger.com,1999:blog-2265098625928186530.post-66688290754910851972011-06-29T22:14:14.713-04:002011-06-29T22:14:14.713-04:0017:34
Ewe, i was smoked. I started understandi...17:34 <br /> Ewe, i was smoked. I started understanding the DL a little better as I went. Thanks for the coaching and encouragement. It was very much needed.Sodakhttps://www.blogger.com/profile/08199992888790919667noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-23452036348909714132011-06-29T20:03:10.226-04:002011-06-29T20:03:10.226-04:0015:44
I've never attempted the shelf, but wit...15:44<br /><br />I've never attempted the shelf, but with a little pre-WOD practice I figured it out. I'm sure it was ugly but it worked. I had a lot of fun knocking this WOD out.JChttps://www.blogger.com/profile/17856258909859776403noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-31493823916977671002011-06-29T17:22:43.410-04:002011-06-29T17:22:43.410-04:0017:04
I missed the shelf today! I am not sure th...17:04<br /><br />I missed the shelf today! I am not sure that 10 K2E & 5 chin-ups +400m equals the shelf and 2 Hayes laps (I know it does not!), but it was still a great WOD.<br /><br />And my K2E form is getting better. Rock!<br /><br /><br /><b>GO ARMY!</b> USMA '00<br /><a href="http://www.army.mil/info/organization/unitsandcommands/commandstructure/rdecom/index.html" rel="nofollow">Aberdeen Proving Ground, MD</a>jswobehttps://www.blogger.com/profile/12369886900361833221noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-53737014477559423832011-06-29T16:00:54.109-04:002011-06-29T16:00:54.109-04:0014:22
I can't tell you all how good it felt t...14:22<br /><br />I can't tell you all how good it felt to be back with the crew, old and new.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-48469010787329260432011-06-29T10:55:35.747-04:002011-06-29T10:55:35.747-04:00Aloha,
That was a fun WOD. I haven't done th...Aloha,<br /><br />That was a fun WOD. I haven't done the shelf since 1996 or 1997.<br /><br />14:34<br /><br />I couldn't keep up with Tex, he got me by about 30 sec to a minute.Matthttps://www.blogger.com/profile/03197836099433701283noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-73443694811824498482011-06-29T10:22:13.622-04:002011-06-29T10:22:13.622-04:00Working my way west, enroute to Kansas, and stoppe...Working my way west, enroute to Kansas, and stopped in at Crossfit Boomtown in Rochester, NY. A little bit different programing method, as the warmup consisted of: <br />3rds<br />20x DUs<br />10x one-armed KB OHS (each arm)<br />10x 24" box jump<br /><br />followed by shoulder stretches with the bands and some funky groin/quad stretches.<br /><br />Then, after a little skill work, did:<br />100x push presses (I used 115lbs)<br />3 front squats on every minute<br /><br />In other words, do as many push presses as you can in a minute, and knock out three front squats, with the same weight, at the start of each minute. This ends up pretty brutal, but you need to do it with moderate to heavy weight. Took me 13:50.<br /><br />Finished up with some pose running work. If anyone is in Rochester for any time, stop by and work with these guys. They literally operate out of their garage, and have a lot of knowledge to pass on.<br /><br />Keep after it, Black and Gold!Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-17225166863924349962011-06-29T07:56:48.250-04:002011-06-29T07:56:48.250-04:0016:44
It was my first time up the shelf in about ...16:44<br /><br />It was my first time up the shelf in about 13 years, still as fun as it was as a cadet. <br /><br />Great to see Tex back at it this morning! Great work by Matt, Tex, JC, and Carissa - way to push it!Adamhttps://www.blogger.com/profile/17141500450129920563noreply@blogger.com