tag:blogger.com,1999:blog-2265098625928186530.post5009777048676925754..comments2023-10-30T04:32:13.905-04:00Comments on Black and Gold CrossFit--Forging the Warrior Athlete: Wednesday 9/16/09Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.comBlogger25125tag:blogger.com,1999:blog-2265098625928186530.post-35501190682987841072009-09-16T19:51:14.424-04:002009-09-16T19:51:14.424-04:0015:20
All HSPU were w/ bands15:20<br />All HSPU were w/ bandsChris Mhttps://www.blogger.com/profile/04905788248063059546noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-46482247552675115692009-09-16T18:35:21.602-04:002009-09-16T18:35:21.602-04:00Subbed box jumps for stairs
Scaled HSPU to 5
17:1...Subbed box jumps for stairs<br />Scaled HSPU to 5<br /><br />17:17<br /><br />I just had a bad morning. Really not motivated to drive hard. I miss the crew.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-63445401234694308222009-09-16T17:48:10.300-04:002009-09-16T17:48:10.300-04:00This comment has been removed by the author.Paul Maryhttps://www.blogger.com/profile/13199876689680555488noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-16383082968347135062009-09-16T17:28:18.612-04:002009-09-16T17:28:18.612-04:00Time was somewhere between 14-15 minutes. I had to...Time was somewhere between 14-15 minutes. I had to ask people what time they had on their watch and go off of that.<br /><br />Started at the basement level and just did HSPUs and KBS right next to the stairs.<br /><br />GREAT WORKOUT!Demet-hookhttps://www.blogger.com/profile/03042473670665724937noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-14322180566296093022009-09-16T15:06:02.542-04:002009-09-16T15:06:02.542-04:0015:52 use bands on 2nd set on15:52 use bands on 2nd set onMBKhttps://www.blogger.com/profile/16100496227835865708noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-49530294008285338402009-09-16T15:04:25.032-04:002009-09-16T15:04:25.032-04:0015:03 started using bands on 2nd set15:03 started using bands on 2nd setwestpointleftyhttps://www.blogger.com/profile/00650392527526176337noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-78534407416666911512009-09-16T14:13:00.668-04:002009-09-16T14:13:00.668-04:0011:50 thanks for the push on the last round Jake
...11:50 thanks for the push on the last round Jake<br /><br />Really need to start working HSPUs, as I began to arch later in the rounds...JJhttps://www.blogger.com/profile/12529704205619832943noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-59259827236164106462009-09-16T13:47:58.034-04:002009-09-16T13:47:58.034-04:0012:20, had to scale the last set ou HSPU12:20, had to scale the last set ou HSPUderekmeatwadhttps://www.blogger.com/profile/03522630146355178151noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-72656052727997679262009-09-16T11:49:55.353-04:002009-09-16T11:49:55.353-04:0014:21...that was rough.
First two rounds as rx...14:21...that was rough.<br /><br />First two rounds as rx'd (though my HSPUs were pretty bad). Next three rounds I used the bands.<br /><br />Great to see several new faces this week.NMhttps://www.blogger.com/profile/18443647469371562565noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-39619322243971915102009-09-16T11:39:10.762-04:002009-09-16T11:39:10.762-04:0018:1318:13Gregghttps://www.blogger.com/profile/14246968826185532608noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-26102399856572070582009-09-16T09:51:50.462-04:002009-09-16T09:51:50.462-04:0015:15
I did the first set of HSPUs on my own and w...15:15<br />I did the first set of HSPUs on my own and went to the bands for set #2. Great WOD and solid performance out there this morning!JWMhttps://www.blogger.com/profile/14523193502837261853noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-72782364616372807412009-09-16T09:17:25.058-04:002009-09-16T09:17:25.058-04:0014:33 used bands for all rnds except for 1st rnd. ...14:33 used bands for all rnds except for 1st rnd. <br />legs are feeling it. Good wod.<br /><br />Paul Mary-- it doesnt really matter regarding the steps, it is all the same amount of work (getting to the top as fast as you can). Think efficiency and functionality.SBhttps://www.blogger.com/profile/15158187408485631256noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-15845841134460318662009-09-16T09:16:49.653-04:002009-09-16T09:16:49.653-04:0013:08 as Rx'd. It's official, I am now so...13:08 as Rx'd. It's official, I am now sore all over my body.<br /><br />Paul Mary--You can get up those stairs anyway you want. Remember the purpose of CF is to Move large loads, over distance as quickly as possible. If you can get up the stairs quicker by skipping steps then so be it. In this case your load doesn't change, the distance doesn't change only how fast you move it so that is how you increase power capacity.Black and Gold CrossFithttps://www.blogger.com/profile/11331741773001841459noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-33577539768521538602009-09-16T09:00:08.125-04:002009-09-16T09:00:08.125-04:00On the stairs, is it better to hit every step or s...On the stairs, is it better to hit every step or skip steps?Paul Maryhttps://www.blogger.com/profile/13199876689680555488noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-2611904136404319152009-09-16T08:27:02.976-04:002009-09-16T08:27:02.976-04:0012:50 Modified
- used 52.5# dumbbell
- Ran Hill ne...12:50 Modified<br />- used 52.5# dumbbell<br />- Ran Hill next to house<br />- modified hand stand push-ups (IOT complete them)Jimmyhttps://www.blogger.com/profile/08743632732554139001noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-76091769590564542442009-09-16T08:07:38.543-04:002009-09-16T08:07:38.543-04:0014:20, all HSPU were unassisted14:20, all HSPU were unassistedAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-75416868282566851902009-09-16T07:25:40.578-04:002009-09-16T07:25:40.578-04:0011:56, all hspu's with the bands. My shoulder...11:56, all hspu's with the bands. My shoulder is doing better, so I think I'll be ready to go back to the wall soon. <br />If walking up and down stairs was tough yesterday, I'm not looking forward to the rest of this day...Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-25812499549415022512009-09-16T07:16:36.342-04:002009-09-16T07:16:36.342-04:0013:13
All HSPU's were assisted with bands
A LO...13:13<br />All HSPU's were assisted with bands<br />A LOT better form all the way around. Great job!!Anonymoushttps://www.blogger.com/profile/01469149055041731460noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-91814540530548671242009-09-16T06:49:51.412-04:002009-09-16T06:49:51.412-04:0013:09
Tough WOD this morning.13:09<br /><br />Tough WOD this morning.JWhipshttps://www.blogger.com/profile/07822517245638279755noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-31714714396514320422009-09-16T06:28:59.959-04:002009-09-16T06:28:59.959-04:0015:00
Had a brain fart so I was thinking there we...15:00<br /><br />Had a brain fart so I was thinking there were only 4 rounds instead of 5, so I got a nice little rest in between those sets. ha haChewyhttps://www.blogger.com/profile/07442540508473169670noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-83422084003513464052009-09-16T06:22:04.324-04:002009-09-16T06:22:04.324-04:0012:21 used band handstands
Thanks to Major Richa...12:21 used band handstands <br /><br />Thanks to Major Richards for showing me the errors in my ways, next time the forum will be a lot better.Vanilla Gorillahttps://www.blogger.com/profile/18159995081311373302noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-5930485807339841042009-09-16T06:21:31.089-04:002009-09-16T06:21:31.089-04:00great workout this morning. I learned how to do th...great workout this morning. I learned how to do the KB swing and HandStand pushups.Zacharyhttps://www.blogger.com/profile/06642604474000850612noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-2581433248861234842009-09-16T06:15:53.317-04:002009-09-16T06:15:53.317-04:0015:1315:13Chrishttps://www.blogger.com/profile/11279533980114022781noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-56149147423326463642009-09-15T23:11:46.799-04:002009-09-15T23:11:46.799-04:00disregard. I remember last time we subbed the sta...disregard. I remember last time we subbed the stairs with 30 box jumps.Jimmyhttps://www.blogger.com/profile/08743632732554139001noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-57160338483876718442009-09-15T22:24:08.816-04:002009-09-15T22:24:08.816-04:00Any recommended substitute for the stairway if you...Any recommended substitute for the stairway if you don't have access (i.e. - MWR Gym)? Thanks.Jimmyhttps://www.blogger.com/profile/08743632732554139001noreply@blogger.com