tag:blogger.com,1999:blog-2265098625928186530.post8708041209519531624..comments2023-10-30T04:32:13.905-04:00Comments on Black and Gold CrossFit--Forging the Warrior Athlete: Thursday, 15 SeptemberBlack and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.comBlogger11125tag:blogger.com,1999:blog-2265098625928186530.post-72827970285930454732011-09-15T19:40:31.660-04:002011-09-15T19:40:31.660-04:00@ jck - we do ab work nearly every day! Overhead ...@ jck - we do ab work nearly every day! Overhead squats, front squats, cleans, GHD sit-ups, regular squats, any of the overhead presses... trust me, your core is getting quite a workout trying to keep midline stabilization. We don't do a lot of traditional 'ab exercises' like crunches, etc., but feel free to incorporate them during your warm-up, cool down, etc. Glad to hear your run time went down, nice work!Adamhttps://www.blogger.com/profile/17141500450129920563noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-84135749291704474782011-09-15T19:13:32.040-04:002011-09-15T19:13:32.040-04:00APFT Today. Increased run time by 40 seconds. Sugg...APFT Today. Increased run time by 40 seconds. Suggest we do more ab work though...jckhttps://www.blogger.com/profile/11596666669476892258noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-7831302651408999052011-09-15T16:17:51.762-04:002011-09-15T16:17:51.762-04:00Aloha,
Warren (our new recruit) and I did just un...Aloha,<br /><br />Warren (our new recruit) and I did just under 4 total. He was on the batton straightaway when time expired.Matthttps://www.blogger.com/profile/03197836099433701283noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-77446074076189379932011-09-15T16:11:07.139-04:002011-09-15T16:11:07.139-04:00wow...that post was long too...
sorry everybody!wow...that post was long too...<br /><br />sorry everybody!jswobehttps://www.blogger.com/profile/12369886900361833221noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-53817810271692144252011-09-15T16:10:35.882-04:002011-09-15T16:10:35.882-04:00@Adam -- do not feel bad. I take advantage of the...@Adam -- do not feel bad. I take advantage of these days to train other things (as in what I subbed today!). As soon as I have the opportunity to make a TDY trip your way, I will be there!<br /><br />So - instead of the IOCT:<br /><br />Weighted pull-ups: 2-2-2-2-2<br /><br />...then:<br /><br />For Time:<br />L pull-ups 10-9-8-7-6-5-4-3-2-1<br />Snatch (75#) 1-2-3-4-5-6-7-8-9-10<br />**After every round, I did some martial art work (today was kung fu forms)<br /><br />45:09<br /><br />It was a good way to work on some movements I want to improve (but it was long!).<br /><br /><br /><b>GO ARMY!</b> USMA '00<br /><a href="http://www.army.mil/info/organization/unitsandcommands/commandstructure/rdecom/index.html" rel="nofollow">Aberdeen Proving Ground, MD</a>jswobehttps://www.blogger.com/profile/12369886900361833221noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-4508323042466877092011-09-15T08:11:06.197-04:002011-09-15T08:11:06.197-04:00Mike R. and I did 2 each with 38 sec remaining.
G...Mike R. and I did 2 each with 38 sec remaining.<br /><br />Great way to start the Day!Mackhttps://www.blogger.com/profile/03659401142359668633noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-25212015516529546422011-09-15T07:37:43.933-04:002011-09-15T07:37:43.933-04:00Sean and I were able to squeeze out two each. I d...Sean and I were able to squeeze out two each. I definitely held him back. It was great to do the IOCT for the first time.JChttps://www.blogger.com/profile/17856258909859776403noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-72314482956009782542011-09-15T07:32:09.163-04:002011-09-15T07:32:09.163-04:00Kelly and I ran 2 each. Not sure of split times, ...Kelly and I ran 2 each. Not sure of split times, but my first one was just over 3 minutes, which means I got a D! <br /><br />good work by everyone, especially those who had never done the IOCT before.Adamhttps://www.blogger.com/profile/17141500450129920563noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-24704158122549645862011-09-15T07:26:31.196-04:002011-09-15T07:26:31.196-04:00Two for both of us.Two for both of us.Dustin Bihmhttps://www.blogger.com/profile/06918429973535038364noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-86610614795138694402011-09-15T07:04:11.537-04:002011-09-15T07:04:11.537-04:00jswobe, we miss you man and I feel badly every tim...jswobe, we miss you man and I feel badly every time I program a WP-specific WOD. tomorrow we will be doing med ball cleans and med ball shots.<br /><br />come TDY and see us!Adamhttps://www.blogger.com/profile/17141500450129920563noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-2301536175180376152011-09-15T06:43:55.531-04:002011-09-15T06:43:55.531-04:00Damn the IOCT! As much as I do NOT miss running i...Damn the IOCT! As much as I do NOT miss running it, I wish I could be there for the WOD and enjoy the suck of it.<br /><br />What's on tap for Friday (just the movements) so I can sub something today that doesn't mess me up for tomorrow's WOD?<br /><br />thanks...jswobehttps://www.blogger.com/profile/12369886900361833221noreply@blogger.com