Showing posts with label Pictures. Show all posts
Showing posts with label Pictures. Show all posts
Great work today at the Iron Major CrossFit on-ramp! Glad to have new members of the IMCF community!

Check this blog and our board for upcoming on-ramps if you are interested.
 Iron Major On-ramp, 24 June 2017
Great work to all who attended! 

Weekend Update I: Jan 2014 On-ramp

Thanks again to all the attendees and trainers that participated in On-ramp Saturday!  We welcome your feedback and suggestions for improvement in the comments section.  If you missed out, next on-ramp will take place in Feb. For those that attended...OK, so what next?
  • We encourage you to tie in to IMCF and join us at our morning sessions, M-F at 0545 and 0630.  Keep in mind, these are start times for the workout of the day (WOD).  Plan to be there about 20-30 minutes early to warm-up, review the day's workout with a trainer, and get set up for "3,2,1...Go!" at these times.
  • If you follow IMCF programming, check in here every evening after 1800 to preview the following day's WOD.  The workouts are normally accompanied by detailed instructions, recommendations on scaling, and demo/instructional videos for the various movements.  A little prep time the night before will allow you to hit the ground running when you show up in the AM.
What to do if the early morning sessions don't fit your schedule?  You can follow IMCF programming (or Main Site workouts, or any other quality functional fitness programming) on your own, or try to link up with others at lunch or in the afternoon.  Remember the progression of Mechanics / Consistency / Intensity, and don't be afraid to ask for help from others in the Bubble.  You can always tap into the IMCF trainer community for assistance and use the blog comments section for Q&A or to coordinate additional start times.

There are also other quality functional fitness and CF-based programs that operate out of the Bubble and provide additional options for class schedules and coaching.  See the Harney Gym website for more info on classes and rates.  Hope to see you around the Bubble!

Jan14 On-ramp Participants

USAW Meet Results

This weekend, at a meet in Onaga, Kansas, the Body and Mind Weightlifting Club (including members from Crossfit Body and Mind as well as IMCF) made another strong showing. Elizabeth B. (second from the right) set a national record by 4 kgs. Seven lifters placed first (including Mark M., not pictured). And the team netted four best lifter awards as well.

Congrats to Elizabeth, Susan, Mark and their crew in another strong showing. What did the rest of you do this weekend?

2013 IMCF Challenge Results

What a day on Saturday!  There was an electric atmosphere in the Bubble and huge turnout for the IMCF Challenge.  Thanks to everyone that came out...athletes, volunteers, and supporters.  It was an awesome event for the entire Ft Leavenworth functional fitness community.  There is something special going on when an all-volunteer organization can marshal its resources and pull off something like this.  Group photo below...stay tuned for an event photo album, coming soon.


Great work by everyone that nugged it out from start to finish, and of course a special congratulations to those whose efforts placed them on the podium.  Keep up the hard work -- only 4 months until the Open...

Results / Division Winners

 

Men's Open Division
1. Adam Thompson
2. Mike Minchew
3. James Turner



Women's Open Division 
1. Susan Friend
2. Nicole Tennant
3. Leigh Gust



Men's Rx Division
1. Ryan Kroells
2. Marken Orsen
3. Ad Godinez



Women's Rx Division 
1. Tara Kinney
2. Jodie Kunkel
3. Angelica Martinez

Weekend Recap I: November On-Ramp

Thanks again to all the attendees and trainers that participated in On-ramp Saturday!  We welcome your feedback and suggestions for improvement in the comments section.  If you missed out, next on-ramp will take place sometime in 2014 after all the winter turnover. For those that attended...OK, so what next?
  • We encourage you to tie in to IMCF and join us at our morning sessions, M-F at 0545 and 0630.  Keep in mind, these are start times for the workout of the day (WOD).  Plan to be there about 20-30 minutes early to warm-up, review the day's workout with a trainer, and get set up for "3,2,1...Go!" at these times.
  • If you follow IMCF programming, check in here every evening after 1800 to preview the following day's WOD.  The workouts are normally accompanied by detailed instructions, recommendations on scaling, and demo/instructional videos for the various movements.  A little prep time the night before will allow you to hit the ground running when you show up in the AM.
What to do if the early morning sessions don't fit your schedule?  You can follow IMCF programming (or Main Site workouts, or any other quality functional fitness programming) on your own.  Remember the progression of Mechanics / Consistency / Intensity, and don't be afraid to ask for help from others in the Bubble.  You can always tap into the IMCF trainer community for assistance and use the blog comments section for Q&A or to coordinate additional start times.

There are also other quality functional fitness and CF-based programs that operate out of the Bubble and provide additional options for class schedules and coaching.  See the Harney Gym website for more info on classes and rates.  Hope to see you around the Bubble!

Nov 13 On-Ramp Participants

Weekend Recap II: WOD for Warriors

And...thanks to everyone that made it out Monday AM for "Armistice". It was a great way to start the holiday, and a good opportunity to bring people together for a little shared pain and suffering! Special thanks to Nick and Adam for the support, and also to everyone from the Leavenworth Team RWB chapter that participated.  One more plug for RWB and t-shirts below:
View pics below as an embedded slideshow or click on the link to visit the online album.

Congrats, New Trainers!

In case you missed it on Main Site, here's the group photo from this weekend's L1 Trainer Course.



Congrats to the IMCF regulars in attendance (you passed the test, right?!?) including Jodie, Josh, Rob, Sam, Jimmy, Jay and Ad.  Also, congrats to the other members of the Leavenworth functional fitness community that attended: Meg, Tiffany, Jess, and Patrick...did I miss anyone?  And thanks to everyone that helped with preparations for the event.

For all trainers, new and experienced, this article is a must read: "The CrossFit L1 Cert Doesn't Make You a Coach." As a combatives instructor once told me: "now you know enough to get your ass kicked in a barfight." HQ has armed you with the basics, now it's on you to develop your skills as a trainer.  Become a student of the game and seek out opportunities to hone your craft!

Barbells for Boobs Update

Thanks to all who participated in Friday's "Helen meets Grace" WOD and especially to those who contributed to the cause.  The combined support of IMCF and Results brought in over $1K in donations! This total puts us in the top half of all registered fundraising teams. Special thanks to Meg Smith for again spearheading this effort.

If you would like to chip in, the IMCF donation page is open for a few more days.  Thanks again!

Good times at Friday Team WOD.
The fashionably attired Ladies of Results!

Weekend M&M Report

Three local teams from IMCF and Tactical Athlete/AB&M competed in the Monsters and Midgets competition in Manhattan, KS on Saturday. Great work by everyone in a very competitive field. Sam & Susan took 5th place overall in the Male/Female Rx division. Mike & Laura took 1st place in the 2nd event of the Male/Female Scaled Division, which involved max weight snatch, thruster, and deadlift. Carlos & Virginia had steady performances in the 1st and 2nd events of the Male/Female Scaled Division, placing 5th in each.  Congrats to all for the awesome efforts and for representing us well!

Team Photo with Coach Elizabeth
Carlos and Virginia Getting Their Sled On


September On-ramp

Thanks again to all the attendees and trainers that braved the elements to participate in On-ramp Saturday!  We welcome your feedback and suggestions for improvement in the comments section.  If you missed out, next planned on-ramp is tentatively scheduled for 9 November.  OK, so what next?
  • We encourage you to tie in to IMCF and join us at our morning sessions, M-F at 0545 and 0630.  Keep in mind, these are start times for the workout of the day (WOD).  Plan to be there about 20-30 minutes early to warm-up, review the day's workout with a trainer, and get set up for "3,2,1,...go!" at these times.
  • If you follow IMCF programming, check in here every evening after 1800 to preview the following day's WOD.  The workouts are normally accompanied by detailed instructions, recommendations on scaling, and demo/instructional videos for the various movements.  A little prep time the night before will allow you to hit the ground running when you show up in the AM.
What to do if the early morning timing does not fit your schedule?  You can follow IMCF programming (or Main Site workouts, or any other quality functional fitness programming) on your own.  Remember the progression of Mechanics / Consistency / Intensity, and don't be afraid to ask for help from others in the Bubble.  You can always tap into the IMCF trainer community for assistance and use the blog comments section for Q&A or to coordinate additional start times.

There are also other functional fitness and CF-based programs that operate out of the Bubble and provide additional options for class schedules and coaching.  See the Harney Gym website for more info on classes and rates.  Hope to see you around the Bubble!

September On-ramp Group Photo
(Side note -- is it just me, or does it look like Charles is palming a basketball?)

LAST CHANCE -- Next On-Ramp: 28 September

REMINDER!  Registration window is almost closed!  Get signed up for this weekend's On-Ramp class, details and registration instructions below.

If you're just getting into the IMCF workouts, or are interested and want to know more about CrossFit, you can't miss the On-Ramp class. The next class will be held on Saturday, September 28 from 0830 - 1230 at the Harney Bubble Gym.

On-Ramp classes cover the fundamental concepts, foundational movements, and nutritional basis which underpin all CrossFit training. This four-hour class is a perfect start to beginning a functional fitness routine and will prepare you to safely complete the Iron Major CrossFit workout of the day (WOD). The classes are done in small groups which enables detailed individual coaching. There is no obligation from completing these classes.  More details are available via the "Start Here" tab above.

To reserve your slot for September, send an email to Charles at cscharlesslider4@gmail.com.

*** Note - due to legal reasons and MWR guidelines, you must be 14 or older to attend. ***
August On-Ramp Group Photo

Weekend News

Congrats to a few of the IMCF / Tactical Athlete fellas that competed at the Junction City CrossFit Oz Fest competition in Junction City, KS this past weekend.  Great showing by Jacob (1st), Mike (8th), and Josh (14th) in the Men's Rx division!

Side note...Josh ships out for Basic Training next weekend.  Good luck, take care of business, and see you on the back side.  If Drill Sergeant tells you to beat your boots, ask him if you can sub a more functional movement instead.  Just kidding...definitely don't do that.

The Three Amigos / Stooges

Coaches' Clinics This Week

Who had better form?
Thanks to everyone that stuck around Friday to discuss On-Ramp preparations.

We will hold Coaches' Clinics at 0600 on Tuesday and Thursday this week at the Bubble. Our lead trainer, Mark, will run the sessions and they usually last about 45 min. The primary audiences are primary and assistant trainers preparing for the next On-ramp and others interested in becoming IMCF trainers. WODs will be programmed as usual, so it's on you to knock it out before or after the clinic.

Reminder, the focus of the clinics is teaching trainers, not teaching movements. Still, all are welcome to listen in and participate...anyone can benefit from some additional reps and instruction on the foundational movements.

Primary reference is the L1 Training Guide. Recommend printing out the section on "Teaching, Seeing, and Correcting The 9 Movements" (p 104-113) and reading through the explanations and progressions to prep.

Also...huge turnout at PAIR day yesterday, hope you got out to participate and score some free swag. Thanks to the volunteers that manned our station. It was a great event for IMCF and our friends at Results and Athletic Body & Mind. Expect to see some more new folks in and around the Bubble in the next few weeks.  Glad Jacob was able to get some much-needed pull-up tips.

Weekend Notes

Huge thanks to all that braved the torrential rain and made it out to the Fundamentals / On-Ramp course Saturday!  It was one of the larger classes in recent history, with over 50 in attendance.  Hope to see a good chunk of you at our morning sessions and posting results to the blog.  A quick review of some tips for getting started.
  • The Workout of the Day (WOD) posts at 1800 the day before execution.  If you have ANY questions that aren't answered by the Coach's Notes, post to comments or ask a trainer in the gym.
  • Our most established and regular groups are 0545 and 0630.  Recommend linking up about 20 mins early for warmup and to discuss the WOD.  
  • This week's programming is composed entirely of "Girls" (click here), named workouts that capture the essence of CF programming and serve as valuable benchmarks to gauge your development.  These workouts are easily scalable, and will be a great way for you to assess your fitness level as you start a new training program.  Hope to see you in the Bubble!

20 Jul  13 - On-Ramp Group Photo
A special thanks to the trainers that supported the event.  This stuff just isn't possible without your continued help.  Last, I am planning my revenge on Charles for making me do "Broken Promises".  Great WOD, click for a few pics of participants and results.  What a lovely B-day present for Allan!

Team WOD & Upcoming Events

First, thanks to the small but spirited group that made it out for the WOD this AM.  Fridays are for Team WODs, come out and join the fun!  We realize schedules are goofy with Furlough Fridays in effect all over post.  Coordinate later group starts if that fits your schedule better.


Calendar Review.  Lots of stuff going on.  Here are the 25m targets:
  • On-Ramp - Reminder, On-Ramp is tomorrow (Sat) at at 0830 and we are expecting a healthy crowd.  If you are planning on attending and haven't registered please contact Charles.  Instructor linkup at 0745 to finalize assignments.  AIs, come prepared and we'll work you in wherever you feel comfortable.
  • "Pain and Suffering" - also tomorrow, we're doing a pilot run of Slider's Signature WOD.  Setup immediately following the on-ramp, with a 1300 start.  Someone bring some motivational tunes!
  • "Benchmark Week" - heads up!  Next week, we are programming nothing but Girls.  Purpose is twofold: a) they are a great intro for new athletes as to what CF "looks like", the purpose of scaling, and as an initial assessment; and b) if you have been at it a while, time to measure your progress.  If you think we are getting through next week without a certain 4-letter F word, you are fooling yourself.
  • "Hope for Cures" - Next Saturday (27 Jul 13) is our fundraiser and community WOD benefiting Crossfit for Hope and St. Jude's Children's Research Hospital.  Heats start at 0900 and will kick off every 30 mins.  Please come out and support the cause, registration info here (TBD - updating).

Friday Team WOD Pictures

If you didn't make it in Friday morning, you missed a great one!  "Expend all Ammo" lived up to its name, and was a fitting salute to all of the SAMS and ILE 13-01 grads that have been with us for the last year or two.  Great energy in the Bubble, despite the worst workout playlist ever (my bad...damn you, Pandora!).  Join us every Friday...

Below is the "Before" pic...scroll through the album below for a bunch of action photos and a much sweatier "After" pic.  Thanks to Rob for documenting all the hard work!


Photo album below...view as slideshow here, or click to open the web album.



Send any requests for high-res originals (or removals) to ironmajorcrossfit@gmail.com.
Couple o' Notes
  • Memorial Day WOD (27 May).  Start your holiday off right with a Hero WOD alongside our friends at Tactical Athlete and Team RWB.  Planned WOD is "Arnie", scaled as needed.  Bubble will open at 0800 for a quick huddle and warmup, "3,2,1...GO" around 0815-0820. Hope to see you there!
  • Programming Workshop.  Reminder, we are meeting today at 1200.  If you are interested in participating in future sessions (every 2 weeks) send an email to the addy at right.
  • 18 May Foundations Class.  Thanks to everyone that participated last weekend, both as coaches and athletes.  It was a small but motivated group!  Even had some early birds arriving for summer ILE class...look forward to seeing you around, and help us spread the word and get some more new faces in the Bubble.


Congrats, Trainers!

In case you missed it on Main Site, here's the group photo from this weekend's L1 Trainer Course.


Congrats to our newest IMCF trainers (you passed the test, right?!?): Mike, Stephanie, Carlos, Todd and Jared.  And also, congrats to the other members of the Leavenworth functional fitness community that attended, including Katie, Tiff, and Laura...did I miss anyone?

Catchup on Open Games Photos

View as slideshow here, or click to open the web album. As always, send any requests for high-res originals (or removals) to ironmajorcrossfit@gmail.com.

Open WOD 13.3



Open WOD 13.4
Open WOD 13.5

Subscribe to: Posts (Atom)