tag:blogger.com,1999:blog-2265098625928186530.post4757037841295429232..comments2023-10-30T04:32:13.905-04:00Comments on Black and Gold CrossFit--Forging the Warrior Athlete: Monday 11/23/09Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.comBlogger12125tag:blogger.com,1999:blog-2265098625928186530.post-52632579398484754852009-11-24T01:06:19.958-05:002009-11-24T01:06:19.958-05:00Worked l-sit to hand stand for ~30min then 2x max ...Worked l-sit to hand stand for ~30min then 2x max sets strict pull-ups (21,22)<br /><br />Ran a land nav course this afternoon and it was a lot more tiring than I expected. The total distance was 3000m, but the terrain was brutal.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-10303346917255217752009-11-23T17:48:32.090-05:002009-11-23T17:48:32.090-05:00Lots of form work today (and still need lots more....Lots of form work today (and still need lots more...). Thanks to Dan and Mark for the coaching.<br /><br />3x185, 2x225, 2x225, 2x225, 1x275, 1x275, 1x275, 1x275, 1x275NMhttps://www.blogger.com/profile/18443647469371562565noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-28485063964104472862009-11-23T16:54:22.843-05:002009-11-23T16:54:22.843-05:00275x3, 295x2, 315x2, 335x2, 345x1, 355x1, 365x1, 3...275x3, 295x2, 315x2, 335x2, 345x1, 355x1, 365x1, 375x1, 395x1, 405x1.<br /><br />I felt that I could go heavier, so I did an extra set. PR by 30 lbs compared to the Crossfit Total that I did on March 4th.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-54940529261484070082009-11-23T13:31:21.522-05:002009-11-23T13:31:21.522-05:00First attempt at PR w/ deadlift.
185x3, 225x3, 24...First attempt at PR w/ deadlift.<br /><br />185x3, 225x3, 245x2,255x2, 265x1, 275x1 (fx3), 265x1<br /><br />PR at 265LDOhttps://www.blogger.com/profile/17811575860099510900noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-42987407225316277942009-11-23T10:10:03.293-05:002009-11-23T10:10:03.293-05:00225X3, 275X2 (X3), 295X1, 305X1, 315X1, 315(F), 31...225X3, 275X2 (X3), 295X1, 305X1, 315X1, 315(F), 310X1, 310(F), surrender....<br /><br />NM and I have been humbled by DB and Mark channelling Coach Burgener's tips and critique...thanks for awesome form assessment. Looks like DL is my newest addition to goat ville.Stroh's Litehttps://www.blogger.com/profile/06217361626362470739noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-22032664396005409152009-11-23T08:54:13.618-05:002009-11-23T08:54:13.618-05:00Did Friday's WOD in preparation for the Turkey...Did Friday's WOD in preparation for the Turkey Bowl - 16 minutes even. <br />Not sure about the 300m, but run up to the second floor, across to the southern steps, and back to the '62 room. I think it was pretty close.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-56577855415669365682009-11-23T08:50:47.062-05:002009-11-23T08:50:47.062-05:00225lbs which is lower than what i was previously d...225lbs which is lower than what i was previously doing. I really tried to keep butt up and back straight and engage my hamstrings. tried 245 but couldnt get it maintaining this form. it was a reality check for me in terms of the difference. Thanks DB for the coaching...your tweaks in my form made a huge difference in terms of hitting my hamstrings/butt.SBhttps://www.blogger.com/profile/15158187408485631256noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-53004550569309211392009-11-23T08:20:48.450-05:002009-11-23T08:20:48.450-05:0023.01. did Friday's wod. working on building...23.01. did Friday's wod. working on building back/glutes back up from injury.Jimmyhttps://www.blogger.com/profile/08743632732554139001noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-74359577684439371442009-11-23T07:42:58.186-05:002009-11-23T07:42:58.186-05:00235x3, 245x3, 255x2, 265x2, 275, 285, 295(PR), 305...235x3, 245x3, 255x2, 265x2, 275, 285, 295(PR), 305(f), 295<br /><br />Got some good tips this morning on DL form.MikeRothenbhttps://www.blogger.com/profile/05037333524377204511noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-38605110594839597102009-11-23T07:07:25.553-05:002009-11-23T07:07:25.553-05:003x225, 2x295, 2x305, 2x305, 1x315, 1x335, 1x355(f)...3x225, 2x295, 2x305, 2x305, 1x315, 1x335, 1x355(f), 1x355(f), 1x315<br /><br />Not there this morning. I just wasn't able to get the bar moving.JWhipshttps://www.blogger.com/profile/07822517245638279755noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-27250170808826686092009-11-23T06:49:38.103-05:002009-11-23T06:49:38.103-05:00225x3, 245x2, 275x2, 295x2, 315x1, 325x1, 335x1, 3...225x3, 245x2, 275x2, 295x2, 315x1, 325x1, 335x1, 335x1(PR)<br />315 was my old PR. Form was really bad on first rep of 335 and still bad on second rep so I stopped there.<br />Thanks so Scott and DB for the coaching.JWMhttps://www.blogger.com/profile/14523193502837261853noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-27362930067328886422009-11-23T06:32:51.535-05:002009-11-23T06:32:51.535-05:00Not sure what happened this morning.
Topped out a...Not sure what happened this morning.<br /><br />Topped out at 305 (I think), which is 20 pounds off my PR.Chrishttps://www.blogger.com/profile/11279533980114022781noreply@blogger.com