Comments on: OPERATION: FINAL SUNSET

By: GMT

GMT — Sun, 04 Oct 2009 19:28:02 +0000

Two of my guys hit this today:

39:35 – Rich
44:18 – Mike

By: DOPP

DOPP — Tue, 02 Jun 2009 17:09:57 +0000

warm up: 30 minutes swim. somewhere around 1350 yards. lost count of laps.

Total time approximately 37 minutes. didn’t have own watch to record splits. didn’t write down time. I’ll reduce this time next go a round anyway. felt sluggish.

By: GMT

GMT — Tue, 26 May 2009 00:33:27 +0000

Wasn’t so fast paced for me. This was my 3rd workout today, and it was heavy gravity time. Earlier did one of Coach’s oldies but goodies (for time: 100 4-count flutterkicks, 100 leg levers, 100 sit-ups), then I did strength to regain strength I lost since moving to Bogota: SQ 5×5 @ 275, SP 5×5 @ 125 and DL 1×5 @ 355.

And finally hit the FMP with a 26lb weight vest…
Insertion: 18:56
AO: 21:10 (only did one run as my knees were telling me to cool it)

Thank God tomorrow’s a rest day for me!

GMT

By: Coach

Coach — Mon, 25 May 2009 15:36:24 +0000

Thanks Justin – I’m glad you liked it.

Hoo-Yah Black and Gold CrossFit!

By: Justin

Justin — Sun, 24 May 2009 23:26:06 +0000

This was an awesome fast pace indoor workout!

-Justin

By: Coach

Coach — Sat, 23 May 2009 15:47:18 +0000

Commando Pull Ups –

Stand under the bar – not facing it directly, but positioned facing the same direction as the bar runs. Jump up and grab the bar with both palms facing in. I encourage you to alternate which hand is in front to balance out the exercise.

When you pull up you will be pulling the bar to one side of your head or the other. The bar should touch your shoulder. Alternate which side of your head you pull the bar to.

Hope this makes sense.

By: David Yorck

David Yorck — Sat, 23 May 2009 14:24:34 +0000

Good evening,

What are Commando pull ups? I am deployed to Afghanistan and streaming video access is blocked. Thank you.

Semper Fi,
D.M. Yorck
1stLt USMC