ROUTINE IS THE ENEMY.
Showing posts with label Admin. Show all posts
Showing posts with label Admin. Show all posts
July Programming Notes
Some brief explanatory notes for July’s program
This month’s programming is designed with newcomers in mind, folks new to CrossFit, or new to Fort Leavenworth, or both. As such, you won’t see movements like pistols, muscle-ups, or endless “chipper” workouts. This month is focused on foundational squat, hinge, push, pull, carry, and gait (running) movements with a focus on the quality of movement, consistency of application of those movements, and the importance of pacing and recovery.
I’ve been with Iron Major since its beginning and have observed a bias in every direction you can imagine, mostly toward long, hard work. I’ve also observed that 80% of the folks in our little community are “broke.” And by broke I mean everything from injury to lifestyle and everything in between. We need far more work on foundational functional movement than on complex compound movement. I don’t discount any of those, I am a big fan of muscle ups, snatch, and handstand walks. I am an advocate of “program for the best, scale for the rest.” The problem with that is that we don’t have a regular coaching staff in our affiliate. Discovery learning is frustrating and a path to injury without the watchful eye of a coach. If you have the desire to advance your skills seek out someone with the experience to teach you. If you have the skill, practice your coaching chops and pass it on.
Veteran CrossFitters shouldn’t be disappointed, there is plenty of strength work, couplets and triplets, and variety to test your metabolic pathways and 10 physical skills. I did not include a skill or strength workout to supplement the daily workout as is the vogue on a lot of sites these days. I believe that leads to overtraining, particularly with a five on, two off training schedule. The effect of skill and strength training preceding a WOD is a net decrease in intensity across the board, especially when you try to cram it all in a one-hour session.
This is a hard thing for many people to get their head around – you can have volume or you can have intensity, but you can’t have both for long before performance begins to suffer. You don’t always need more training, you need quality, consistency, and recovery in the training time available.
It’s true that intensity is the variable most conducive to adaptation. That doesn’t mean you should expect “Hero” or benchmark workouts, or endless sessions of burpees day after day to make your training effective. Nor should you red-line every workout with 100% physical effort. Intensity is a very personal measure of effort. I can’t program that for you. What I can do is offer some coaching advice. My advice is to set your sights on about a 70% effort every day. Modulate your effort across the week so you have the energy to show up every day. Stay Fresh. If you show up Monday morning feeling strong, then go for it. Just don’t try to out train your recovery ability. Follow a 90-100% effort with a few at 60-70% effort. It’s your work capacity over time that matters. If, for whatever reason, your training begins to drop because of work, school, family stress, or illness, don’t make your first return effort a herculean effort to make up for lost time. Ease back into it.
One last word on consistency. I programmed five minutes of planks every day. Why? Because everything is a plank! Do yourself a favor: if you are on an oly, Smolov, 5/3/1, Hatch squat or whatever program or cycle, follow the plank program. I guarantee noticeable improvement in all your other movements.
Show up, have fun, stay fresh, and share your experience in our blog!
Best regards,
Mark
This month’s programming is designed with newcomers in mind, folks new to CrossFit, or new to Fort Leavenworth, or both. As such, you won’t see movements like pistols, muscle-ups, or endless “chipper” workouts. This month is focused on foundational squat, hinge, push, pull, carry, and gait (running) movements with a focus on the quality of movement, consistency of application of those movements, and the importance of pacing and recovery.
I’ve been with Iron Major since its beginning and have observed a bias in every direction you can imagine, mostly toward long, hard work. I’ve also observed that 80% of the folks in our little community are “broke.” And by broke I mean everything from injury to lifestyle and everything in between. We need far more work on foundational functional movement than on complex compound movement. I don’t discount any of those, I am a big fan of muscle ups, snatch, and handstand walks. I am an advocate of “program for the best, scale for the rest.” The problem with that is that we don’t have a regular coaching staff in our affiliate. Discovery learning is frustrating and a path to injury without the watchful eye of a coach. If you have the desire to advance your skills seek out someone with the experience to teach you. If you have the skill, practice your coaching chops and pass it on.
Veteran CrossFitters shouldn’t be disappointed, there is plenty of strength work, couplets and triplets, and variety to test your metabolic pathways and 10 physical skills. I did not include a skill or strength workout to supplement the daily workout as is the vogue on a lot of sites these days. I believe that leads to overtraining, particularly with a five on, two off training schedule. The effect of skill and strength training preceding a WOD is a net decrease in intensity across the board, especially when you try to cram it all in a one-hour session.
This is a hard thing for many people to get their head around – you can have volume or you can have intensity, but you can’t have both for long before performance begins to suffer. You don’t always need more training, you need quality, consistency, and recovery in the training time available.
It’s true that intensity is the variable most conducive to adaptation. That doesn’t mean you should expect “Hero” or benchmark workouts, or endless sessions of burpees day after day to make your training effective. Nor should you red-line every workout with 100% physical effort. Intensity is a very personal measure of effort. I can’t program that for you. What I can do is offer some coaching advice. My advice is to set your sights on about a 70% effort every day. Modulate your effort across the week so you have the energy to show up every day. Stay Fresh. If you show up Monday morning feeling strong, then go for it. Just don’t try to out train your recovery ability. Follow a 90-100% effort with a few at 60-70% effort. It’s your work capacity over time that matters. If, for whatever reason, your training begins to drop because of work, school, family stress, or illness, don’t make your first return effort a herculean effort to make up for lost time. Ease back into it.
One last word on consistency. I programmed five minutes of planks every day. Why? Because everything is a plank! Do yourself a favor: if you are on an oly, Smolov, 5/3/1, Hatch squat or whatever program or cycle, follow the plank program. I guarantee noticeable improvement in all your other movements.
Show up, have fun, stay fresh, and share your experience in our blog!
Best regards,
Mark
May Programming Notes
It's May! It's time for BBQs, pool parties, and Hero WODs! My name is Chuck Lawrence. I am an Army logistics officer finishing up CGSC. It's the final full month for the current CGSC and SAMS students...so I'm going to send you all out of here with a bang!
Last month, Nick Lozar took you on a cardio adventure designed to help most of you smash your spring physical fitness test. You've seen lower loads, higher heart rates, and lots and lots of mobility. Now it's time to ratchet things up a bit, increase the loads, and start working on skill with that barbell!
What you can expect this month:
1) You will touch a bar almost every day.
2) You will do a lot of work with elements of the clean and jerk.
3) You will still get a chance to work on stretching and mobility.
4) High-skill gymnastics. We saw them in the Open, so now we have a whole year to work!
5) You're going to want to check that ego at the door. Scale when you need to, not just when you want to.
6) You will (hopefully) have fun!
Last month, Nick Lozar took you on a cardio adventure designed to help most of you smash your spring physical fitness test. You've seen lower loads, higher heart rates, and lots and lots of mobility. Now it's time to ratchet things up a bit, increase the loads, and start working on skill with that barbell!
What you can expect this month:
1) You will touch a bar almost every day.
2) You will do a lot of work with elements of the clean and jerk.
3) You will still get a chance to work on stretching and mobility.
4) High-skill gymnastics. We saw them in the Open, so now we have a whole year to work!
5) You're going to want to check that ego at the door. Scale when you need to, not just when you want to.
6) You will (hopefully) have fun!
7) We will have our annual Memorial Day Murph event, co-hosted with our Team RWB friends. We're providing the WOD, they're providing the 'Murica (and some food)!
As many of you are aware, Rob and Tara Kinney are heading off to their next Army adventure a little early. As such, they have turned over their responsibilities in preparation for their move. Emery Baughan is taking over as the IMCF Communications Lead, and Sean Carmody is filling the role of A910 Coordinator. Thanks guys for stepping up and filling some really big shoes! I will temporarily serve as the IMCF Program Coordinator until a suitable (and more permanent) replacement can be found.
Rob and Tara, thanks so much for your providing your time and leadership to the IMCF family. The Bubble will not be the same without either of you!
Finally, it's PCS season, and new people are going to be filtering into the Bubble over the course of the next few weeks. Please do your best to welcome new athletes into the fold...remember, IMCF is the Unofficial US Army CrossFit Center of Excellence!
I look forward to working with everyone over the course of the next month. See you in the Bubble!
-Chuck L.
As many of you are aware, Rob and Tara Kinney are heading off to their next Army adventure a little early. As such, they have turned over their responsibilities in preparation for their move. Emery Baughan is taking over as the IMCF Communications Lead, and Sean Carmody is filling the role of A910 Coordinator. Thanks guys for stepping up and filling some really big shoes! I will temporarily serve as the IMCF Program Coordinator until a suitable (and more permanent) replacement can be found.
Rob and Tara, thanks so much for your providing your time and leadership to the IMCF family. The Bubble will not be the same without either of you!
Finally, it's PCS season, and new people are going to be filtering into the Bubble over the course of the next few weeks. Please do your best to welcome new athletes into the fold...remember, IMCF is the Unofficial US Army CrossFit Center of Excellence!
I look forward to working with everyone over the course of the next month. See you in the Bubble!
-Chuck L.
Sweatshirt Sweatshirt Sweatshirt
Orders Begin 20APR15 Thru 27APR15!!!
 |
3 Styles : Pullover Hoodie - Zipper Hoodie - Zipper Jacket |
Post questions or comments to www.ironmajorcrossfit.com
Prices. The Pullover Hoodie is $18.00. The Zipper Hoodie is $22.00. The Zipper Jacket is $28.00.
Selections. All sweatshirts have the American flag on the front and the IMCF logo on the back. There are three styles of sweatshirts. Color is limited based on the style of sweatshirt (see above chart). Text is either black or white. Different sizes available from Small - XLarge. Ask around for Sizes...should be a couple examples in the bubble to look at.
Payment. Checks only made out to "Big Frog".
Ordering Window. Monday, 20APR15, thru Monday 27APR15. With the exception of Saturday and Sunday, we will have an IMCF rep available at the Bubble and the LCC Cafeteria to take your orders. We will have an order form (sample below) for you to provide style, color, text, size, and quantity. Points of contacts are listed next t each time/location.
- 0530-0630 in the Bubble : Steve S.
- 0630-0730 in the Bubble : Sean C.
- 0800-0900 in the Bubble : Tara K.
- 1230-1330 in the LCC Cafeteria : Steve S.
Example Information Needed on Order Form.
Welcome Our New IMCF Athletes!
Please welcome our newest IMCF Athletes from April's On-Ramp Class!!! See you guys on Monday!!!
News & Notes
1. Sweat Shirt orders begin in two weeks. Prices vary from $18-$22-$28 and sweatshirts come in all colors and sizes. Orders can be made at the Bubble or in the LCC Cafeteria. Sweatshirts will be delivered 2-3 weeks later.
See you in the Bubble!!!
 Next On-Ramp in May |
1. Sweat Shirt orders begin in two weeks. Prices vary from $18-$22-$28 and sweatshirts come in all colors and sizes. Orders can be made at the Bubble or in the LCC Cafeteria. Sweatshirts will be delivered 2-3 weeks later.
- Point of Contact is Steve S. Click on the Sweat Shirt tab on our homepage for more information.
- Point of Contact is Chuck L. More to Follow.
- Point of Contact is Mark M. Click on the ON-Ramp tab on our homepage for more information.
- Point of Contact is Rob K. Please email Robert.m.kinney@gmail.com if interested. Positions range from website manager, programming coordinator, and special projects lead. Many hands make light loads.
See you in the Bubble!!!
Wednesday 2015, April, 1st
Main WOD "The Burgundy"
1RFT*
- 1000 Seated Bicep Curls 10/5#
*Must be performed in a business setting without Shirt
Cool Down
- 1000m Yog/Jog in group of Four
Post loads and results to www.ironmajorcrossfit.com.
1RFT*
- 1000 Seated Bicep Curls 10/5#
*Must be performed in a business setting without Shirt
Cool Down
- 1000m Yog/Jog in group of Four
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
WOD: Inspired by the greatest news anchor in history, this singlet offers a deep burn. IMPORTANT NOTE: Athletes may only use ONE arm for this WOD to be performed as "Rx".
Points of Performance Below:
 |
| 1. Start Position - 1/2 Swing |
 |
| 2. Maintain Lumbar Curve |
 |
| 3. Finish Position - 3/4 Swing |
Scaling: Use Two arms if necessary, then haze your self in the mirror.
April Programming Notes
Welcome to April! My name is Nick Lozar. I am a United States Marine attending CGSC. The bunnies, kisses, and flowers that are coming up for Easter will be upon us soon. In kind, we are going to get everyone ready for all of those jelly beans and chocolate eggs!
The last several months of programming have been focused on getting people ready for the open. Thanks to Kwame for the home stretch leading us up to a great team event. Now everyone needs to get a change of pace and work on our speed and mobility. Remember…there are 10 general physical skills. Strength is only as good as your ability to perform maintenance on yourself.
Everyone at this time of year is also focused on their PFT, regardless of service. You are going to notice a intentional decrease in weight, and barbell work in general. There will be a lot of running, a lot of gymnastics and warmups, and a LOT of mobility. I even threw a pool WOD in there for good measure.
A few common exercises you will see during the month:
-Nick L.
The last several months of programming have been focused on getting people ready for the open. Thanks to Kwame for the home stretch leading us up to a great team event. Now everyone needs to get a change of pace and work on our speed and mobility. Remember…there are 10 general physical skills. Strength is only as good as your ability to perform maintenance on yourself.
Everyone at this time of year is also focused on their PFT, regardless of service. You are going to notice a intentional decrease in weight, and barbell work in general. There will be a lot of running, a lot of gymnastics and warmups, and a LOT of mobility. I even threw a pool WOD in there for good measure.
A few common exercises you will see during the month:
- Dynamic Stretching
- 10 yds lunge reach - slow walking lunge while reaching back to touch you heel
- 10 yds reverse walking lunge, slowly twisting torso over your forward knee
- 10 yds alternating lateral lunge
- 10 yds walking single leg DL
- 5 worm-walks - with feet in place, walk hands out to push-up position, lower to ground, arch up in an ab stretch, rock back into downward dog, then walk feet up to hands.
- Burgener Warmup: There are many variations of this, but it is technique work that needs to be done regularly.
-Nick L.
CrossFit Open Update
OPEN WOD 15.5
Team Iron Major
15.5 = 56:42
Overall Rankings
Worldwide Rank = 1809 out of 4406
North Central Rank = 166 out of 340
----------------------------------------------------------------------
Great work everybody! Team Iron Major finishes in the top half of the World and Region. Our weekly Team score is the combination of the top 3 female and top 3 male athletes each week. Great work this year!
Team Iron Major
15.5 = 56:42
Overall Rankings
Worldwide Rank = 1809 out of 4406
North Central Rank = 166 out of 340
----------------------------------------------------------------------
Great work everybody! Team Iron Major finishes in the top half of the World and Region. Our weekly Team score is the combination of the top 3 female and top 3 male athletes each week. Great work this year!
Top 3 Male/Female Performers
15.5
Oleksii T. Tara K.
Carlos Z Christiana J.
Mike M. Tiffany W
Carlos Z Christiana J.
Mike M. Tiffany W
See you next Year!!!
CrossFit Open Update
OPEN WOD 15.4Team Iron Major
15.4 = 355 reps
Overall Rankings
Worldwide Rank = 1930 out of 4406
North Central Rank = 180 out of 340
----------------------------------------------------------------------
Great work everybody! Team Iron Major is moving up the leaderboards. Our weekly Team score is the combination of the top 3 female and top 3 male athletes each week. So who knows, your perfect WOD may be around the corner. EVERY REP/LBS COUNTS! Stay loose and drink water...
Top 3 Male/Female Performers
15.4
Carlos Z. Elizabeth B.
Mike M. Diane M.
Oleksii T. Tiffany W
Mike M. Diane M.
Oleksii T. Tiffany W
Keep up the great work and get ready for 15.5!!!
CrossFit Open Update
OPEN WOD 15.3
Team Iron Major
15.3 = 1630 reps
Overall Rankings
Worldwide Rank = 1962 out of 4406
North Central Rank = 181 out of 340
----------------------------------------------------------------------
Great work everybody! Team Iron Major is moving up the leaderboards. Our weekly Team score is the combination of the top 3 female and top 3 male athletes each week. So who knows, your perfect WOD may be around the corner. EVERY REP/LBS COUNTS! Stay loose and drink water...
Team Iron Major
15.3 = 1630 reps
Overall Rankings
Worldwide Rank = 1962 out of 4406
North Central Rank = 181 out of 340
----------------------------------------------------------------------
Great work everybody! Team Iron Major is moving up the leaderboards. Our weekly Team score is the combination of the top 3 female and top 3 male athletes each week. So who knows, your perfect WOD may be around the corner. EVERY REP/LBS COUNTS! Stay loose and drink water...
Top 3 Male/Female Performers
15.3
Carlos Z. Elizabeth B.
Mike M. Diane M.
Josh B.
Mike M. Diane M.
Josh B.
Keep up the great work and get ready for 15.4!!!
CrossFit Open Update
OPEN WOD 15.2 Team Iron Major
15.2 = 864 reps
Overall Rankings
Worldwide Rank = 2178 out of 4406
North Central Rank = 196 out of 340
----------------------------------------------------------------------
Great work everybody! Team Iron Major is moving up the leaderboards. Our weekly Team score is the combination of the top 3 female and top 3 male athletes each week. So who knows, your perfect WOD may be around the corner. EVERY REP/LBS COUNTS! Stay loose and drink water...
Top 3 Male/Female Performers
15.2
Carlos Z. Elizabeth B.
Oleksii T. Diane M.
Mike M. Tiffany W.
Oleksii T. Diane M.
Mike M. Tiffany W.
Keep up the great work and get ready for 15.3!!!
REMINDER TO INPUT YOUR SCORES
ATHLETES MUST SUBMIT THEIR OWN SCORES ONLINE NLT 1900 CST ON MONDAY 09MAR15.
IMCF CANNOT VALIDATE YOUR SCORE IF IT IS NOT IN THE SYSTEM
EVERY REP COUNTS. INPUT YOUR SCORE.
 |
| NO |
 |
| YES |
CrossFit OPEN Update
OPEN WOD 15.1 & 15.1a Team Iron Major
15.1 = 858 reps
15.1a = 1200 lbs
Overall Rankings
Worldwide Rank = 2465 out of 4406
North Central Rank = 232 out of 340
----------------------------------------------------------------------
Great work everybody! Team Iron Major has 60 registered Athletes this year. The first week of the OPEN inspired a lot of Personal Records (PRs) and a lot more Personal Triumphs!!! Our weekly Team score is the combination of the top 3 female and top 3 male athletes each week. So who knows, your perfect WOD may be around the corner. EVERY REP/LBS COUNTS! Stay loose and drink water...
Top 3 Male/Female Performers
15.1
Oleksii T. Diane M.
Carlos Z. Tiffany W.
Rob K. Christiana J.
Ryan K. .
Ryan K. .
15.1a
Oleksii T. Elizabeth B.
Carlos Z. Diane M.
Mike M. Tiffany W.
Keep up the great work and get ready for 15.2!!!
March Programming Notes
Thanks Justin for destroying our minds, bodies, and souls to make us stronger last month. Normally I don't do this but…..let's keep the party going!
Me llama Kwame Boateng. I am an engineer officer attending SAMS Class 15-01.And ever since Mrs. Garcia's 6th grade Spanish class, I've had one goal - to pump (clap!) you up! I generally swing with the 0545 group, but I'm open to try new times.
About the programming: Our goal this month is to try to increase our stamina and muscular endurance. Most of the WODs will aim for that 15-18 minute sweet spot but may be a bit longer overall given the make-up of our community and our general fitness needs. Because of the OPEN Games on-going this month, we'll conduct our team WODS on Monday since that is usually a crowd pleaser. The Crossfit equivalent of a Happy Meal.
Strength: Twice a week we will start strength exercises before the Main WOD to continue the tradition reinitatiated by the good Justin Pritchard. The strength will be shorter to get greater focus on weight. Let's face it, summer's coming. To quote Vladimer Putin: "Sun's out - guns out." (translated from Russian).
Skill: To aid in our flexibility, the skill work this month will trend towards gymnastics, balance, and bodyweight work. Flexibility is the overlooked skill that aids longevity and prevents injury, embrace it my fellow C-fitters.
Me llama Kwame Boateng. I am an engineer officer attending SAMS Class 15-01.And ever since Mrs. Garcia's 6th grade Spanish class, I've had one goal - to pump (clap!) you up! I generally swing with the 0545 group, but I'm open to try new times.
About the programming: Our goal this month is to try to increase our stamina and muscular endurance. Most of the WODs will aim for that 15-18 minute sweet spot but may be a bit longer overall given the make-up of our community and our general fitness needs. Because of the OPEN Games on-going this month, we'll conduct our team WODS on Monday since that is usually a crowd pleaser. The Crossfit equivalent of a Happy Meal.
Strength: Twice a week we will start strength exercises before the Main WOD to continue the tradition reinitatiated by the good Justin Pritchard. The strength will be shorter to get greater focus on weight. Let's face it, summer's coming. To quote Vladimer Putin: "Sun's out - guns out." (translated from Russian).
Skill: To aid in our flexibility, the skill work this month will trend towards gymnastics, balance, and bodyweight work. Flexibility is the overlooked skill that aids longevity and prevents injury, embrace it my fellow C-fitters.
"Doing crossfit helped me keep the strength of mind and body to win World War 2. Thanks IMCF!"
- Dwight Eisenhower, Supreme Allied Commander (his private memoirs)
Why You Need to Sign Up for the CrossFit Open
The Open is 6 days away...Why haven't you signed up?
Team Iron Major needs you!
We had a blast with this last year and athletes of all abilities competed. The Open created an awesome team environment in the Bubble and gave our athletes opportunities to push themselves in ways they otherwise might not have had.
It doesn't matter if you are new to CrossFit, or if you are a repeat gamer... THE STRUGGLE IS THE SAME. Be better than the previous version of yourself.
So... if I am competing against myself, why should I pay $20.00 to put my score online? Because the sense of community is never stronger than when you are competing. No one goes to the school dance to sip juice in the corner. So...hop on the dance floor (sign up), leave your comfort zone (do the WOD), and make new friends (cheer on a new PR).
Still need some motivation? Check out this article from a guy who finished last at his box last year. A few exerts below:
- "Many of the basic movements I knew would be programed in the Open I could still not do. For example, I still scaled pull-ups to ring rows or box pull-ups. Every time I was asked and encouraged to sign-up for the Open, I always said no."
- "Thursday morning before the first Open workout was announced, I signed up."
- "I planned on using the entire 10 minutes to get that one rep. I hit my first double-under in the first minute. My gym was excited. They cheered and yelled..."
- "I actually completed the workout. I even completed it RX. My name had an RX behind it. Like an “I Love Mom” tattoo on a sailor, I had CrossFit’s badge of honor."
- "That day I learned that community was about the shared struggle."
SIGN UP TODAY! CLICK HERE! DO IT NOW!
February Programming Notes
Thanks Bethany for getting IMCF started off right in 2015!
Hello, my name is Justin Pritchard. I am an engineer officer attending SAMS Class 15-01. I began CrossFit 18 months ago when I arrived at Ft. Leavenworth for CGSOC. My neighbors, Sam and Susan Friend, invited me to an on-ramp and I have enjoyed the being a part of the IMCF community ever since. You usually can find me at the 0545 group start.
About the programming: Our goal this month is to expose ourselves to a variety of movements that athletes might experience in the Open. The Open begins on Friday, February 27, 2015! So sign up, work on your form, speed, and strength.
Strength: Twice a week we will start strength exercises before the Main WOD. This will help athletes warm up before the main WOD, and provides motivation to get it done. Often I am so tired after the main WOD that I skip or slack on the strength exercises. I recommend arriving a few minutes early to the Harney Bubble to warm up and get ready to execute the prescribed strength exercise as soon as the WOD brief is complete. Trainers should cap the strength exercise to 10 – 12 minutes and then begin the Main WOD. Athletes can always finish the strength exercises at the end of the workout if time runs out. I programmed the strength exercise to support the WODs and to build upon the games made from the Wendler Lifting Program in December and January.
Skill: Like the strength exercises, February’s skill work supports the Main WOD programming. Grab a partner after the main WOD and keep each other honest while you practice each skill.
I’ll see you around the bubble.
Justin P.
Hello, my name is Justin Pritchard. I am an engineer officer attending SAMS Class 15-01. I began CrossFit 18 months ago when I arrived at Ft. Leavenworth for CGSOC. My neighbors, Sam and Susan Friend, invited me to an on-ramp and I have enjoyed the being a part of the IMCF community ever since. You usually can find me at the 0545 group start.
About the programming: Our goal this month is to expose ourselves to a variety of movements that athletes might experience in the Open. The Open begins on Friday, February 27, 2015! So sign up, work on your form, speed, and strength.
Strength: Twice a week we will start strength exercises before the Main WOD. This will help athletes warm up before the main WOD, and provides motivation to get it done. Often I am so tired after the main WOD that I skip or slack on the strength exercises. I recommend arriving a few minutes early to the Harney Bubble to warm up and get ready to execute the prescribed strength exercise as soon as the WOD brief is complete. Trainers should cap the strength exercise to 10 – 12 minutes and then begin the Main WOD. Athletes can always finish the strength exercises at the end of the workout if time runs out. I programmed the strength exercise to support the WODs and to build upon the games made from the Wendler Lifting Program in December and January.
Skill: Like the strength exercises, February’s skill work supports the Main WOD programming. Grab a partner after the main WOD and keep each other honest while you practice each skill.
I’ll see you around the bubble.
Justin P.
2015 CrossFit Open
What are you waiting for? You know you want to!
Check out who is already on Team Iron Major
What: 5 WODs over 5 weeks
Who: All registered Athletes in the Fort Leavenworth Community
When: 26FEB15 thru 30MAR15
Where: The Bubble at Harney Sports Complex
Why: Because it is awesome!
Find out more about the open by visiting
Cost: $20
IMCF Winter Fest Results
The IMCF Winter Fest on 17 Jan consisted of four categories and two divisions consisting of 18 athletes. The competition workouts comprised of four WODs ranging from 10-15 minutes. All competitors worked hard in establishing themselves as the fittest during the Winter Fest.
First, we would like to thank the volunteers that worked tirelessly in creating and executing a complex event. Without the assistance of our dedicated volunteers and MWR staff, this event would have been impossible to put on. Second, we would extend our thanks to our sister programs, Results, H.I.T Fit, and Tactical Athlete. Your athlete's achievements and assistance during this event inspired judges and spectator alike with their feats of overall fitness and determination.
Click here for pictures...
Winners and Scores by Category are listed below.
Men’s RX Men’s Scaled
Oleski-1204 David-1181
Carlos-1131 James-1129
Josh-1104 Kenny-929
Sean-965
Females RX Females Scaled
Tiffany-647 Valera-1020
Cassy-647 Jaime-935
Joni-565 Jessica-927
Melani-513
SEE YOU AT THE OPEN!!!
CrossFit Open WOD 15.1 is released on 26FEB15 at 1900 CST
Iron Major Winter Competition
What: One day competition consisting of 3 workouts and 1 floater workout. The 2 divisions are male/female RX and male/female scaled. $30 per person. Everyone gets a t-shirt!
Who: Ages 18 and older.
When: Saturday, 17 January 2015 starting at 0900 CST
Where: Harney Bubble Gym
How to Sign Up: Contact Mike Minchew @ (913) 684-2190 or CLICK HERE
Who: Ages 18 and older.
When: Saturday, 17 January 2015 starting at 0900 CST
Where: Harney Bubble Gym
How to Sign Up: Contact Mike Minchew @ (913) 684-2190 or CLICK HERE
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