tag:blogger.com,1999:blog-2265098625928186530.post6136575080374289044..comments2023-10-30T04:32:13.905-04:00Comments on Black and Gold CrossFit--Forging the Warrior Athlete: Thursday 5/7/09Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.comBlogger20125tag:blogger.com,1999:blog-2265098625928186530.post-52279184771136894372009-05-08T06:46:00.000-04:002009-05-08T06:46:00.000-04:0012:23 with 225..doubleunders were killer.....didn'...12:23 with 225..doubleunders were killer.....didn't fell confident with 275 but was able to maintain intensity with 225.dkeyshttps://www.blogger.com/profile/13658767590218330818noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-38436337152976427612009-05-07T21:39:00.000-04:002009-05-07T21:39:00.000-04:0017:36 scaled the dead lift down to 185 then 155 ot...17:36 scaled the dead lift down to 185 then 155 otherwise my form was out the window.<br /><br />du's... brutal.CLGhttps://www.blogger.com/profile/17116742760265893299noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-88686475804122920432009-05-07T21:27:00.000-04:002009-05-07T21:27:00.000-04:00Had to take off this morning before the WOD so I'l...Had to take off this morning before the WOD so I'll have to make it up this weekend.<br /><br />See you tomorrow AM...NMhttps://www.blogger.com/profile/18443647469371562565noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-32373971509027817762009-05-07T19:31:00.000-04:002009-05-07T19:31:00.000-04:0014:30 @ 265lbs
I lost a lot of time in the DUs, b...14:30 @ 265lbs<br /><br />I lost a lot of time in the DUs, but started to get the hang of it at the end.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-80512459960157799962009-05-07T18:39:00.000-04:002009-05-07T18:39:00.000-04:0014:12. I started off with 225 but scaled down to ...14:12. I started off with 225 but scaled down to 185 when I felt my hands slipping due to how humid it was. I moved the jump ropes to underneath the med balls since they keep getting creases on them when they are hung up on the wall. The crease kept coming back when I was doing the double unders and tripping me up.Michaelhttps://www.blogger.com/profile/05410604440589104249noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-41988470628522793912009-05-07T18:00:00.000-04:002009-05-07T18:00:00.000-04:0013:11
had to scale DL down to 225. Improved a lot...13:11<br /><br />had to scale DL down to 225. Improved a lot on DU today, starting to get the hang of it.Anonymoushttps://www.blogger.com/profile/11052100977886771937noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-44025388101383929412009-05-07T16:47:00.000-04:002009-05-07T16:47:00.000-04:0010:11 RX'd
I surprised myself w/ the DL's
I also...10:11 RX'd<br /><br />I surprised myself w/ the DL's<br /><br />I also realized how bad I suck at DUs.<br /><br />Great workout.Demet-hookhttps://www.blogger.com/profile/03042473670665724937noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-72704622389656918422009-05-07T16:32:00.000-04:002009-05-07T16:32:00.000-04:009:33 as RX'ed
rested 10 min, then did yesterday's...9:33 as RX'ed<br /><br />rested 10 min, then did yesterday's WOD<br /><br />Finished 8 rounds.<br /><br />Tough day to play catch-up.upty03https://www.blogger.com/profile/15172283111366114842noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-80209602210881996172009-05-07T15:46:00.000-04:002009-05-07T15:46:00.000-04:0011:16
scaled deadlift to 225lbs11:16<br />scaled deadlift to 225lbsAnonymoushttps://www.blogger.com/profile/16822122358319869347noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-57485512259975354012009-05-07T15:12:00.000-04:002009-05-07T15:12:00.000-04:007:26
255#
Thanks to the double unders....lots of e...7:26<br />255#<br />Thanks to the double unders....lots of experience with thoseAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-31578129075313875842009-05-07T14:59:00.000-04:002009-05-07T14:59:00.000-04:00Alright, I sucked today.
275, 255 (by mistake), 27...Alright, I sucked today.<br />275, 255 (by mistake), 275<br />scaled DU to 30 to keep intensity up (they were that bad). Gotta go find my form again. <br />20:30C Vhttps://www.blogger.com/profile/03080746762012052410noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-80641828554832785662009-05-07T13:22:00.000-04:002009-05-07T13:22:00.000-04:004:45 Rx'd
Good group. Remember the new standards ...4:45 Rx'd<br /><br />Good group. Remember the new standards and try and get someone to count your reps for you if you can. Thanks Dana for counting for me.MattFhttps://www.blogger.com/profile/11359546270026003813noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-88164982096935618002009-05-07T11:04:00.000-04:002009-05-07T11:04:00.000-04:0016:32. I started with 275#, then when I got to the...16:32. I started with 275#, then when I got to the second round, I did 3 reps @ 275 before I tore a callous, so I did the last 7 reps with 225. Last set I scaled even further down to 185. DU are definitely a goat for me.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-14943113206425580792009-05-07T09:54:00.000-04:002009-05-07T09:54:00.000-04:0022:47 (scaled DL to 205lbs)
DUs were ridiculous. ...22:47 (scaled DL to 205lbs)<br /><br />DUs were ridiculous. Its amazing how much focus/concentration/coordinaton that skills takes. awesome!<br />looking forward to CF FridaySBhttps://www.blogger.com/profile/15158187408485631256noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-21574243625891212542009-05-07T09:33:00.000-04:002009-05-07T09:33:00.000-04:008:50...it's all about the double unders! I think ...8:50...it's all about the double unders! I think what speeded me up was 12-15 DU's at a time. <br /><br />I was really working on something Mark mentioned. When the rope is above your head, really focus on pulling it down fast, and then let it relax on the upswing. Seems to work for me. Still, nothing close to 3:06.Machttps://www.blogger.com/profile/00616749786514905294noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-67686672903105576872009-05-07T08:46:00.000-04:002009-05-07T08:46:00.000-04:00Well did not get close to 3:06...
10:25 as rx'd
...Well did not get close to 3:06...<br /><br />10:25 as rx'd<br /><br />I was good on DUs, just pretty slow on DL by rd 3.RWhttps://www.blogger.com/profile/17163492563917792188noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-51631339681239741592009-05-07T08:32:00.000-04:002009-05-07T08:32:00.000-04:0017:33
225# deadlift
Had a rough time gettin in rhy...17:33<br />225# deadlift<br />Had a rough time gettin in rhythm with the DU's<br />But good workout overall.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-3653377185493414022009-05-07T08:14:00.000-04:002009-05-07T08:14:00.000-04:0014:32...darn double unders were awful. I felt oka...14:32...darn double unders were awful. I felt okay on the deadlifts but couldn't string together any more than about 5 double unders at a time. At one point I was doing them one at a time. DUs are still my number 1 goat. I've been working on them and can do them when I'm fresh. This just highlights the contantly varied dynamic of CF.<br /><br />Great group this morning. No way we could have put that kind of through put at the same time in the 3rd floor gym.<br /><br />CrossFit Friday tomorrow...the last one for many of you Firsties. Let's make it a good one.Black and Gold CrossFithttps://www.blogger.com/profile/11331741773001841459noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-65805584508614062842009-05-07T07:58:00.000-04:002009-05-07T07:58:00.000-04:0021:31
First two rounds and two reps on the third ...21:31<br /><br />First two rounds and two reps on the third at 275# before scaling to 255#dan09https://www.blogger.com/profile/14530048485362691563noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-85712967925313269272009-05-06T23:51:00.000-04:002009-05-06T23:51:00.000-04:00This WOD comes from the CrossFit Games MidAtlantic...This WOD comes from the CrossFit Games MidAtlantic Qualifier. The fastest time was 3:06.RWhttps://www.blogger.com/profile/17163492563917792188noreply@blogger.com