tag:blogger.com,1999:blog-2265098625928186530.post4542701135495998991..comments2023-10-30T04:32:13.905-04:00Comments on Black and Gold CrossFit--Forging the Warrior Athlete: CrossFit and Beat Navy Thursday 12/4/08Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.comBlogger7125tag:blogger.com,1999:blog-2265098625928186530.post-66670858513713597462008-12-04T18:04:00.000-05:002008-12-04T18:04:00.000-05:003, 7, 3 and a rope climbI did situps instead of sq...3, 7, 3 and a rope climb<BR/>I did situps instead of squats<BR/>good workoutMajhttps://www.blogger.com/profile/05647143036403216960noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-4627549243723116132008-12-04T16:35:00.000-05:002008-12-04T16:35:00.000-05:00Ropes = 5stairs = 4mini cindy = 10I completed the ...Ropes = 5<BR/>stairs = 4<BR/>mini cindy = 10<BR/><BR/>I completed the rounds in that orderRWhttps://www.blogger.com/profile/17163492563917792188noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-82312604771134348202008-12-04T11:07:00.000-05:002008-12-04T11:07:00.000-05:00Ropes/Burpees- 5 rdsStairs- 4 rdspullups/pu's/sqts...Ropes/Burpees- 5 rds<BR/>Stairs- 4 rds<BR/>pullups/pu's/sqts- 7 rds<BR/><BR/>Total- 16 rds<BR/><BR/>6th WOD in 4 days...i love it<BR/>I think the Crossfit Friday's should follow this pattern more often because i kept a high level of intensity the whole workout and i never rested for more than about 3-4 secs.Go Cubshttps://www.blogger.com/profile/17719170657868676952noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-69927709383776702412008-12-04T08:06:00.000-05:002008-12-04T08:06:00.000-05:00total: 17.5 rndsrotation: station #3, 1, 2#1: 3.5 ...total: 17.5 rnds<BR/><BR/>rotation: station #3, 1, 2<BR/>#1: 3.5 rnds<BR/>#2: 8 rnds (I think doing this last lowered my count considerably, but no excuse) <BR/>#3: 6 rnds<BR/><BR/>tough WOD!SBhttps://www.blogger.com/profile/15158187408485631256noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-30344250794583635392008-12-04T07:48:00.000-05:002008-12-04T07:48:00.000-05:00Started at station 2mini-"Cindy" - 11 RoundsRope a...Started at station 2<BR/><BR/>mini-"Cindy" - 11 Rounds<BR/>Rope ascents / Burpees - 5 rounds<BR/>Stairs - 4 Rounds (Finished 4th round at 8:15)<BR/><BR/>19.67 Rounds total.Maxhttps://www.blogger.com/profile/01950401472123719962noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-65981147374441915292008-12-04T06:42:00.000-05:002008-12-04T06:42:00.000-05:00Started at station 2.Rounds were as follows.Pullup...Started at station 2.<BR/><BR/>Rounds were as follows.<BR/><BR/>Pullups, push ups, squats: 10<BR/>Rope climbs: 5<BR/>Stairs: 4<BR/><BR/>Total: 19 rounds<BR/><BR/>Good work out today, I think throwing those short rests in really allowed me to maintain the intensity.Black and Gold CrossFithttps://www.blogger.com/profile/11331741773001841459noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-35252879486268302222008-12-03T22:31:00.000-05:002008-12-03T22:31:00.000-05:00Instead of this tomorrow morning I will be doing a...Instead of this tomorrow morning I will be doing a 4 mile ruck march for Economics extra credit (only at West Point) with my instructor...I'm sure I will be having as much fun as you guys...Demet-hookhttps://www.blogger.com/profile/03042473670665724937noreply@blogger.com