tag:blogger.com,1999:blog-2265098625928186530.post860285498897668344..comments2023-10-30T04:32:13.905-04:00Comments on Black and Gold CrossFit--Forging the Warrior Athlete: Wednesday 4/29/09Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.comBlogger17125tag:blogger.com,1999:blog-2265098625928186530.post-58541523963980499532009-04-29T21:09:00.000-04:002009-04-29T21:09:00.000-04:00did a Cindy instead
16 1/2 rounds. Focussed on pu...did a Cindy instead<br /><br />16 1/2 rounds. Focussed on push up and pull up form2LT Brian P.Smithhttps://www.blogger.com/profile/09232291977072537603noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-43932866548613009772009-04-29T19:47:00.000-04:002009-04-29T19:47:00.000-04:00I worked MUs as well and I think that I finally ha...I worked MUs as well and I think that I finally have them figured out. Thanks to MattF and CV for the form help. I did the CF Endurance this afternoon on the C2<br /><br />9 min time trial: 2350mAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-49465882528024046032009-04-29T19:42:00.000-04:002009-04-29T19:42:00.000-04:0012 rounds but with some alterations...
3 PullUps ...12 rounds but with some alterations...<br /><br />3 PullUps 3 Dips for Muscle Ups<br />35lb KB--found out after that I need some work on connecting my hips into the movement...should be able to use a heavier KB with some more work<br /><br />Big props to Greg for suffering thru that one with me and the CFE WOD from yesterday<br /><br />I need some serious AI with the muscle ups..is there any kind of variation to help get the movement down?dkeyshttps://www.blogger.com/profile/13658767590218330818noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-76437503801106698322009-04-29T18:35:00.000-04:002009-04-29T18:35:00.000-04:00All:
The gym is assembeled. No need to come by A...All:<br /><br />The gym is assembeled. No need to come by Arvin tonight. I just ask that you leave the equipment in the room alone until 1330 tomorrow. After that, Go Crazy And have fun with it.C Vhttps://www.blogger.com/profile/03080746762012052410noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-30954119415615914702009-04-29T17:30:00.000-04:002009-04-29T17:30:00.000-04:00I didn't read all the way. I thought the sub for a...I didn't read all the way. I thought the sub for a MU was 3 PUs and 3 dips...Regardless, for 11 rds I miscalculated and did only 3 PUs and 3 dips for the sub for MUs...I also scaled down to the 53kg kettle bell...<br /><br />15 rds NOT as RX'dDemet-hookhttps://www.blogger.com/profile/03042473670665724937noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-10604929931648644602009-04-29T17:29:00.000-04:002009-04-29T17:29:00.000-04:00This comment has been removed by the author.Anonymoushttps://www.blogger.com/profile/16310264343100434752noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-26205893421168843322009-04-29T13:56:00.000-04:002009-04-29T13:56:00.000-04:00Glad to report no ill effects from Nate this morni...Glad to report no ill effects from Nate this morning...<br />took APFT at lunch, score= 352<br />Actually took 30 sec off my previous run time and stayed about the same on PU/SU off of just doing our WODs.....zero specificity. enough said....it works!SBhttps://www.blogger.com/profile/15158187408485631256noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-49484061531957209982009-04-29T13:09:00.000-04:002009-04-29T13:09:00.000-04:00All:
Please check back on this site at 1830. Ther...All:<br />Please check back on this site at 1830. There is a better than average chance that we may have to come together tonight to get the gym finished. If so, I'll post and we can meet up at 1900. Thank you.<br /><br />Also,<br />Did MU work today. Starting to scale back for the CF qualifiers in Dallas this weekend.C Vhttps://www.blogger.com/profile/03080746762012052410noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-69273824101789953272009-04-29T08:41:00.000-04:002009-04-29T08:41:00.000-04:0013 rds + MU's (53lb KB)
Arm strength for HSPU slo...13 rds + MU's (53lb KB)<br /><br />Arm strength for HSPU slowed this one down, last two rounds I had to do negatives for my fourth rep because my body just wasn't going up.<br /><br />Special thanks to MAJ Mayo for making me feel completely worthless for not showing up yesterday, the shaming really helped me get out of bed this morning.BHaleyhttps://www.blogger.com/profile/05305311560557507813noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-77058887417145691472009-04-29T08:32:00.000-04:002009-04-29T08:32:00.000-04:0010 rnds + MUs + 1x HSPU (used 53lb KB)
Need to co...10 rnds + MUs + 1x HSPU (used 53lb KB)<br /><br />Need to continue to work on HSPU form, specifically touching head to floor on all reps and also perfecting the hollow rocker position (and looking outward) instead of dragging my head on the wall like I did today on many reps.<br /><br />Great group this AM...see you tomorrow.NMhttps://www.blogger.com/profile/18443647469371562565noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-63626764192562071392009-04-29T08:31:00.000-04:002009-04-29T08:31:00.000-04:00Completely lost count. It was somewhere around 10...Completely lost count. It was somewhere around 10 but I had to go to Muscle up progressions after about round 5, my shoulders were smoked. Good WOD but as RW said, very hard to keep up the intensity because of weakness in an event. <br /><br />The new room will eventually have permenant rings hung from one of the I beams. We will also put some on the basefit racks to work progressions.Black and Gold CrossFithttps://www.blogger.com/profile/11331741773001841459noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-4279251559494598732009-04-29T07:41:00.000-04:002009-04-29T07:41:00.000-04:0010 rds...muscle ups were tough. my form was awful...10 rds...muscle ups were tough. my form was awfulAnonymoushttps://www.blogger.com/profile/16822122358319869347noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-57322377851414747332009-04-29T07:35:00.000-04:002009-04-29T07:35:00.000-04:0010rds + 2MU
HSPU were tough on this one.
With the...10rds + 2MU <br />HSPU were tough on this one.<br />With the new CF room will we be able to do more MUs in our warm up?Majhttps://www.blogger.com/profile/05647143036403216960noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-53895927740385797952009-04-29T07:28:00.000-04:002009-04-29T07:28:00.000-04:007 or 8 rds + muscle ups
Did not complete...7 or 8 rds + muscle ups <br /><br />Did not complete this one as rx'd because of HSPU. My head was not touching the floor and on two rounds I did negatives for 1-2 reps. <br /><br />I had trouble keeping my heart rate elevated on this one because my strength is just not there on HSPU.RWhttps://www.blogger.com/profile/17163492563917792188noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-47788985772067001732009-04-29T07:24:00.000-04:002009-04-29T07:24:00.000-04:0010 rnds + 1xHSPU (used 53lb KB)
need to work on KB...10 rnds + 1xHSPU (used 53lb KB)<br />need to work on KB form and HSPU depth though<br /><br />have another WOD at lunch...the APFT.SBhttps://www.blogger.com/profile/15158187408485631256noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-16965232317821672502009-04-29T06:48:00.000-04:002009-04-29T06:48:00.000-04:006 rounds or so... ish.
Muscle ups... killer.6 rounds or so... ish.<br /><br />Muscle ups... killer.Joshhttps://www.blogger.com/profile/16783430141145402834noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-24769430617143398562009-04-28T22:09:00.000-04:002009-04-28T22:09:00.000-04:00All:
THE ROOM WILL BE DONE TOMORROW. COME CHECK ...All:<br /><br />THE ROOM WILL BE DONE TOMORROW. COME CHECK IT OUT AFTER 1600 TO SEE THE FINAL PRODUCT.C Vhttps://www.blogger.com/profile/03080746762012052410noreply@blogger.com