120110 WEDNESDAY

Phil B's Farewell WOD

Phil B before CrossFit found him......what else needs to be said


In appreciation of Phil's contribution to training, motivating and mentoring as a key part of CrossFit Iron Major over the past two years. Safe travels Phil.

Warmup - Max Double unders in 3 min

then

Deadlift 5-5-5-5-5

Then

Olympic Bar (45lb) 1 arm push press 5-5-5 per arm. Skill practice, perform each movement in a slow and controlled fashion focussing on form.

Post deadlift load and double unders to comments

113010 TUESDAY

For time

Bear Crawl 100ft
150 burpees
Bear Crawl 100ft

112910 MONDAY

Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 Abmat situps

A reminder for those involved in foundations that it kicks off tomorrow. Coaches start time is 1615 and athletes 1630. The lecture will be in the racquetball court.

I intend to run a preliminary meeting to discuss involvement in the 2011 CrossFit games as an affiliate. My working date is Wednesday 08 Dec 10 @ 0615. Post to comments if this works or doesn't work for you.

Watch the CFHQ crew  get busy with todays WOD below.

FRIDAY 112610

Five rounds for time

40 yard lunge walk (if you have a 45lb plate hold that overhead - if not anything heavy is good)
1 suicide
Rest one minute

To complete a suicide.

Start on a line.
Sprint out to the 10 yard line, touch the 10 yard line and sprint back to the starting line.
Turn and sprint to the 20 yard line, touch the 20 yard line and sprint back to the starting line.
Turn and sprint to the 30 yard line, touch the 30 yard line and sprint back to the starting line.
Turn and sprint to the 40 yard line, touch the 40 yard line and sprint through the starting line.


THURSDAY 251110

For time:
50 squats
40 Burpees
30 Box jumps
20 Ring PushUps
10 GHD SitUps
5 Ring handstand pushups

Subs for on the road are: box jumps .....come on man surely you can find something to jump on, 30 normal pushups for 20 ring Push Ups, 20 normal situps for GHD situps and 10 normal handstand pushups for ring handstand pushups.

Wondering how to do good box jumps?


Box Jumps from Patrick Cummings on Vimeo.

WEDNESDAY 112410

Five Rounds For Time
50 Double Unders
15 Thruster @95lb
15 Pull Ups

If you are on the road sub an odd object like a child, suitcase etc for the barbell and 30 pushups for the pullups. If you don't have a skipping rope buy or steal one to travel with. Note in the "whats new" section on the right hand sidebar there is a link to WOD for the road.

The IMCF hoodies are in, (I am typing in my resplendent red one as we speak) see Rich to get yours and if you haven't paid him then do so. Late payment fees will be paid in bulk burpees.

TUESDAY 112310

For max distance and reps

2 minutes row as far as possible
2 mins max Muscle ups (sub 2:1 muscle up progressions)
Rest 1 minute
2 minutes row as far as possible
2 mins max Handstand Pushups
Rest 1 minute
2 minutes row as far as possible
2 mins max pullups
Rest 1 minute
2 minutes row as far as possible
2 mins max Pushups*



The pic below shows a CrossFit Muscle up at the bottom of the movement. This is what we need to get to in the muscle up, I know that I short cut them by not going to full arm extension.

* CrossFit Standard Pushups - chest to deck release the hands at the bottom

Post reps and distance to comments.

MONDAY 112210

Warm up/skills:
with 45 lb bar 3 rounds for time:
5 hang power cleans
5 front squats
5 push jerks

then.....

Every minute on the minute for 15 minutes perform a Squat Clean and jerk. Score is total load.

Saturday and sunday

Hi all - here is my big idea for this weekend - its called "Smoke your Goat". Here's how it works, I write two things down on a piece of paper that I really suck at (CrossFit things obviously). For example mine would be:
- double unders and running intensity after the first round

I give my piece of paper to a trusty buddy, say Rich, and Rich becomes my inner voice. When it looks like I might not practice double unders for a few days he says "Hey, James how about we do 100 double unders" or when he sees me slacking in the last 400 in Nancy he says "remember, intensity". So starting Monday find a buddy and smoke your goat.

Rich do you need the bit of paper or does this post do?

Rest, make up WODs or if you are spending some time in the car like us folks going to KSU this weekend follow Kstars vid below.

FRIDAY 111910

'Bulger'

Ten rounds of:

Run 150 meters (Row 200)*
7 Chest to bar pull-ups
135 pound Front squat, 7 reps (take it off the ground please people)
7 Handstand push-ups

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

* I think we might make the run 200 because we have a track for that. 

THURSDAY 111810

Complete five rounds of:

On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups

Post impressions to comments. This WOD is not for time. Do all the movements as slowly and controlled as possible.

A reminder that IMCF coaches training is on tmw afternoon in the bubble 1630 - 1715. From 1715 - 1735 ish Dave hudson will do one of his fantastic row clinics. If you want to drop 3 - 4 per 500m on the C2 without breaking a sweat then turn up.

Wondering how to get into an inverted hang to start with? see below

WEDNESDAY 111710

As Many Rounds As Possible (AMRAP) in 13 minutes

10 Deadlift @ 225lb
5 one legged squats (per leg)
15 burpees

TUESDAY 111610

7 Rounds for time

10 Wall Balls (20/14)
10 Box Jumps (24/20)
10 Back extensions

Human wreckage after last Fridays WOD

MONDAY 111510

Nasty Girls

Three Rounds for time

50 squats
7 Muscle Ups
10 135 lb Hang Cleans (see below)

Saturday and Sunday



George kicked off a discussion about Paleo breakfast this week - I think it is a good idea to throw it open to a wider audience.

 If I am home then its an omelette everytime - but it gets trickier if you are packing breakfast; cottage cheese and fruit is an option but is it truly Paleo ? There are some good recipes and suggestions here. If you have any other info, recipes or suggestions please post them to comments.

FRIDAY 111210

For time:

Off the rack, either 15 x 185 lb Push Jerks or 25 x 155 lb Push Jerks or 35 x 135 lb Push jerks*

Rest 3 minutes

Then three rounds for time:

7 Turkish Get Ups @ 55 (each arm - 14 in total per round)
Crab Walk 150ft (1/2 length of gym and back)

Rest 3 minutes

Then AMRAP (As Many Round As Possible) 7 minutes

Bear Crawl 150 ft (1/2 length of gym and back)
11 pullups

Post highest load, times and rounds to comments.

* These weights are not scaling weights, they are the rxed weight - you just have options for how you go about the WOD. If you need to scale because your one rep max is say 135 lb then your options would be 15 reps @ 115 or 25 reps at @75 or 35 reps @ 45lb.

THURSDAY 111110

'Swingers Annie'

50-40-30-20-10
Kettle Bell Swing (55lb) and double Unders

If you don't have a KB because you are home on veterans day then just do plain ole Annie with situps instead of KB swings.

The gym will be open from around 0700 tomorrow if you are heading in.

I have attached a good article from CrossFit East Sac which might be of use for us 'brute force' type lifters.

If your shoulders are tight (you know who you are) then get some mobwod like in this video.

WEDNESDAY 111010

Skill: Turkish Get Up. 15 each arm with a 35lb KB.

Then....

Five Rounds for time:

Row 500 metres
5 Muscle Ups
5 Front Squats @ 185lb/135lb

Your weight for front squats must start on the deck - don't take it off the rack!!

For the coaches out there I have consolidated the IMCF coaching notes and TTP.

TUESDAY 110910

5 rounds for time

swim 25 metres underwater
25 squats
25 pushups*

I know we won't be making the full 25m underwater in the later rounds. You can obviously come up to breathe but the only way to proceed forward is underwater.

We have three lanes at the pool reserved from 0530 - 0730. Smaller groups are okay any other time of the day.

Dave Hudson is available to run another row clinic tomorrow morning from 0615 - 0645 - post to comments if you would like to attend. The one last week was excellent and I strongly recommend it if you are a rowing wombat.

* CrossFit standard pushups. Chest to deck - release the hands at the bottom of each rep.

MONDAY 110810

'Fire Mission'

Your mortar squad is broken down into pairs, one person carries the ammo (20lb med ball) the other carries the base plate (45lb plate), you can swap as often as you like (don't worry about the tubes some other team has them). Your mission is to suppress an objective to allow a company attack. There are some other details of the mission but you kind of tune out during the briefing because you just want to know how far you have to haul heavy stuff. In 35 minutes you need to:

Move more than a mile with your equipment to your firing point (point A),

Then

Conduct the fire mission as a pair of two rounds for time:

- Guy with plate, lunge walk 80 metres with the plate overhead (between the portable toilet and the Hastings house sign)

- Guy with the med ball sprint the 80 meters and at the Hastings house sign do med ball cleans until the guy with the plate arrives

- walk 80 meters as a pair back down the hill to the porta john and swap equipment if you like

Then extract via same route (tactically unsound I know). Your transport leaves at H + 35.

IF you return to base after H+35 you will find it has been overrun. You are to abandon your equipment and swim 400m across a nearby river to an RV with the quick reaction force.

No BS points:

- yes you are swimming if you don't make the 35 minute cutoff( we have three lanes reserved)
- wear your shiny belt when running
- it is the pair's responsibility to navigate to the firing point if they choose to use routes other than that marked then so be it.
- If pairs don't work then go as a trio(one base plate- two ammo balls), if there is only one of you take the med ball and use it for both cleans and lunge walk).
- no, there isn't a bad weather plan, come prepared.



View Larger Map

Saturday and Sunday

This is what the MWR guys tell me the gym will feel like on Monday when the heat gets turned on. (That's Darwin, Australia in case you were curious)

I NEED a IMCF photo to send to mainsite to increase our fame. Any snappers out there please get busy taking photos.

Rich Martin is looking for anyone who wants an IMCF Hoodie like the one shown in the pic below except in black or red. Cost is not finalised but no more than $17. Let him know size at rich.martin@us.army.mil or rich.martin95@gmail.com. and give him cash.

FRIDAY 110510

On Nov. 5 2009 at 1:34 p.m., 12 soldiers and one civilian were killed and 43 others wounded in a shooting at Fort Hood. Four of the slain soldiers and 11 of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. Lumberjack '20' is a Hero WOD in their honor.

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 Squat Cleans (115lbs)
Run 400m

THURSDAY 110410

Practice Handstands and One legged Squats for 30 minutes. Here are some handstand variations and scaling. If you are okay with the basics - work towards taking one hand off the ground when you are handstanding against the wall. There is also an excellent three part series on the CrossFit Journal regarding handstand pushups.

Then, depending on how sore your shoulders are, do the following for time :

20 Handstand pushups
5 one legged squats per leg
15 Handstand pushups
5 One legged squats per leg
10 Handstand pushups
5 one legged squats per leg

WEDNESDAY 110310

Warm up - see the vid



Then five rounds for time:

Sprint 200 yards/row 250m
7 Overhead squats @ 135
12 Knees to elbows

For the OHS you can take the weight off the rack and snatch balance it to get it to the start position. Or clean and jerk/snatch it if thats easier.

TUESDAY 110210

Burgener Warmup

then

3 rounds for time

12 ring dips
6 power snatches @ 115/75
18 pullups

If your rowing sucks then show up for the "rowing clinic" on this Thursday,  0615 - 0645, when Dave Hudson ,who knows how its done, will give us a few pointers.

See video for how to...power snatch