tag:blogger.com,1999:blog-2265098625928186530.post2772168696523528999..comments2023-10-30T04:32:13.905-04:00Comments on Black and Gold CrossFit--Forging the Warrior Athlete: Monday, 08/16/10Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.comBlogger12125tag:blogger.com,1999:blog-2265098625928186530.post-49624352470013481462010-08-17T17:42:02.467-04:002010-08-17T17:42:02.467-04:008.0 mph, last two were brutal.8.0 mph, last two were brutal.Anonymoushttps://www.blogger.com/profile/13989239851152860161noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-22082985541246276482010-08-16T15:08:33.850-04:002010-08-16T15:08:33.850-04:00Stroh's Lite, excellent thoughts on warming up...Stroh's Lite, excellent thoughts on warming up. I would also encourage people to make sure you are doing a warm-up of some type. You will find that your work capacity (and WOD times) improve if you come into it warm rather than just shaking the arms a few times and calling it good.<br /><br />Also, if you have attended a L1 cert in the past and did not take the test, please follow his lead and schedule a time to take the test. If not, your certification will become invalid!Black and Gold CrossFithttps://www.blogger.com/profile/11331741773001841459noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-66031036146438924262010-08-16T14:21:45.243-04:002010-08-16T14:21:45.243-04:008.0 mph
That was miserable, it was all I could do ...8.0 mph<br />That was miserable, it was all I could do to keep from falling off the back of the treadmill on the last 2. <br /><br />MattB, Tabata's done right should bring you to the limit on the last 2-3 sets. Nice work.<br /><br />Food for thought after visiting the CrossFit L1 Cert in Oakville CT this weekend, the CrossFit principle "constantly varied," should/can include your warmup. <br /><br />They talked about the concept of even experienced CrossFit(ters) can get in a rut and do the same warm up day after day. I encourage everyone to add something different each day, especially some goats. Or just completely change it up every day.<br /><br />In view of this, today I did this warm up rotating through all exercises one after another for 3 rounds: 3 sets of 2 rope whipping for 30 seconds each set, 3 sets of 35 snatches and then 53 KB swings, 3 sets 20m lunges w/med 20lb ball over head and 3X15 GHD situps, 3 sets of 5 Flying pullups.<br /><br />OR <br /><br />Check out the "Bergener warm up", useful on any O-lift day.<br /><br />http://www.crossfit.com/cf-info/excercise.html#OlyStroh's Litehttps://www.blogger.com/profile/06217361626362470739noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-57184808858634357912010-08-16T14:07:02.188-04:002010-08-16T14:07:02.188-04:008mph8mphSweddyhttps://www.blogger.com/profile/02938455313648795608noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-66552029248993332172010-08-16T12:16:57.577-04:002010-08-16T12:16:57.577-04:00Tried to keep 8 mph, but last 3 rounds 7.5 , 7.5 ,...Tried to keep 8 mph, but last 3 rounds 7.5 , 7.5 , 7<br /><br />I also tasted by breakfastmattbhttps://www.blogger.com/profile/16316292969466836209noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-53427854228022949532010-08-16T10:55:01.650-04:002010-08-16T10:55:01.650-04:007:30 pace - 8.0 mph(I think)
Pretty impressed wit...7:30 pace - 8.0 mph(I think)<br /><br />Pretty impressed with how tired this CFE 4 minute workout can make your legs feel.Kingshttps://www.blogger.com/profile/01247430289349306641noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-25702384349962990762010-08-16T09:50:14.099-04:002010-08-16T09:50:14.099-04:001st and 2nd Muscle up today! Pretty ugly but I fi...1st and 2nd Muscle up today! Pretty ugly but I finally made it.ksekihttps://www.blogger.com/profile/15431446095912705576noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-24966180056965517692010-08-16T09:33:58.522-04:002010-08-16T09:33:58.522-04:008.0 and eventually 8.2
That was harder than it so...8.0 and eventually 8.2<br /><br />That was harder than it soundedChris Mhttps://www.blogger.com/profile/04905788248063059546noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-1540256424842504372010-08-16T09:20:29.085-04:002010-08-16T09:20:29.085-04:008.0 mph8.0 mphcolonel54https://www.blogger.com/profile/16508713924419676820noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-12033162133270018802010-08-16T07:15:00.923-04:002010-08-16T07:15:00.923-04:007.0 mph. Tough to measure this one, although I su...7.0 mph. Tough to measure this one, although I suppose you can improve by increasing the speed. <br /><br />Did a tabata pushup set afterwards - 12. Happy Monday.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-21482194427008126472010-08-16T07:08:11.463-04:002010-08-16T07:08:11.463-04:00Lesson #1 !! Good way to start the school year- go...Lesson #1 !! Good way to start the school year- good to be back.<br />I look forward to getting it on with B&G Cf again this year!<br /><br />7.0 mph - forgot what the arvin lung felt like.Nick Bhttps://www.blogger.com/profile/01573124396526531629noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-89829379883247884772010-08-16T06:46:34.722-04:002010-08-16T06:46:34.722-04:008.0 mph and now I know what it feels like to smoke...8.0 mph and now I know what it feels like to smoke sawdustAdamhttps://www.blogger.com/profile/17141500450129920563noreply@blogger.com