April 1, 2015

Thursday 15.04.02

Warm Up (10min)
- Dynamic Stretching
- Burgener Warmup
- 2 RFQ of 20 air squats & 20 HRPU

Skill/Strength (10min)
- 1 Rep Max of Squat Clean Thrusters

Main WOD
15min AMRAP

- 20 Calorie Row
- 20 Burpees

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!

Warm Up: After the dynamic stretching and Burgener Warm up, Athletes will perform 2 Rounds for Quality (RFQ) of 20 Air Squats and 20 Hand Release Push Ups (HRPU). Quality means full range of motion, controlled, and deliberate.  Whoever finishes LAST wins!
Strength/Skill: 1 RM Squat Clean Thruster. For this movement, the bar will start on the ground. The athlete must perform a squat clean (hip crease below the knee crease) then, in one motion excecute a front squat into a press. Record weight with score. The rep will not count if:
  • The athlete pauses at the top of the front squat
  • The athlete power cleans the bar, then squats into the thruster
WOD: This couplet is designed to test your ability to pace yourself. 15 minutes is too long to go all out, so pick a calorie pace that you can maintain throughout the WOD, approximately 75% of your 50-cal pace. On the burpees, listen to the music playing and try to keep a rhythm for all 20 reps.
  • For the row, technique is everything. Ensure the athlete’s motion is legs, back, arms, then arms, back, legs. The most common and noticeable fault is for the athlete’s knees to bend before the athlete has completed their pull.
  • Click HERE for a great technique video.
  • For the burpees, the chest much touch the ground, the feet must come off the floor, and the athlete must clap their hands overhead at the top of the movement.

Technical difficulties

WOD will post at 1930 CST

March 31, 2015

Wednesday 15.04.01

Warm Up (10min)
- Dynamic Stretching
- Burgener Warmup
- 100m jog
- 100m High knees/Butt kicks

Skill/Strength (15min)
- 5x 5 Snatch High Pulls @ 75%

Main WOD

- 800m run
- 20 Snatch 135/95#
- 30 HRPU
- 20 DL 135/95#
- 800m run

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!

Warm Up: This portion of the morning will trainer led in a group setting. The Warm up will prepare the entire body for the WOD as well as focus on the areas must likely to contribute your ability to produce/sustain intensity.

Skill/Strength: 5x 5 Hang Snatch Pull. This technique wok to reinforce the pull mechanics for the snatch. Athletes will hold the bar in the hang position. They will then lower the bar to right above the knee. Then the athlete will explode upwards, pulling the bar to their collar bone. The points of performance for this movement is the bar staying above the knee, fully open hip, and bar traveling along the front of the body.

WOD: This Triplet includes a buy in/out run and should be completed between 10-14 minutes. Focus on Tempo over Speed. Speed is your time relative to the clock. Tempo is your time relative the enemy (DL/Snatch/Running...). Pick your spots to surge and back off for best time.
  • 800m Run - Start strong and back off the last 200m to prep for Snatch
  • Snatch - Big Breath, Set your feet, tighten your core, grab the bar, and pull.
  • HRPU - drop to the floor, pick up your hands, and then press to plank position
  • DL - Big Breath, Set your feet, tighten your core, grab the bar, and pull.
  • 800m Run - Start moderate pace and build speed throughout.
Scaling: Reduce the weight on the bar. Cut the reps in half and perform the Snatch/HRPU/DL cycle twice. NO CUTTING REPS!

Wednesday 2015, April, 1st

Main WOD "The Burgundy"

- 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:
  • 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.
I look forward to seeing everyone out there for the WODs.

-Nick L.

CrossFit Open Update


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
Oleksii T.                     Tara K.
Carlos Z              Christiana J.
Mike M.                 Tiffany W
See you next Year!!!

March 30, 2015

Tuesday 15.03.31

Main WOD "Fran"

- Pull Ups
- Thrusters 95/65#

Accessory: Run or Snatch
- 2 mile Run -OR-
- 3x 3 Snatch at 75-85%

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: Our time together is almost at an end. We've laughed together, WOD'ed together, cried, shared our fears….We've spent a lifetime together. Let's just end this with Fran, and think of me whenever you do a pull-up…. Sappy RomCom cliches aside, it's Fran Time!

This is a 4-8min WOD. High Intensity that requires petal to the metal. Warm up with some low weight thrusters or wall ball as well as some pull ups. Shorter the WOD, the longer the Warm Up. Have plan and be prepared for that cold feeling in your chest upon completion. A couple notes below:
21-15-9 all divide easily by 3 or 7…. Know where you need to break it up.
  • Thrusters begins in the bottom of the front squat position (hip crease below knee crease) and end with arms fully extended overhead with head pushed through the window. You may squat clean the first rep in every round to begin your series of thrusters.
  • Pull ups start with arms locked out and require the chin to move above the bar.
Scaling: Substitute Jumping Pull-ups or reduce the weight as needed.

Strength: Simple Snatch, Low Reps, High Weight (aim for 75 - 85% max, 3-3-3).

If you have a PT test looming, maybe you should run after this short WOD too….just saying, you know you probably should….

March 29, 2015


***Open WOD 15.5 Scores Due NLT 1900 CST***
Find A Judge And Get It Done

Main WOD

- 30 Double Unders
- 20 Kettle Bell Swings 53/35#
- 10 Burpees

Skill: Pull Ups
- 3x Attempts Max Unbroken

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: Arrive early and stretch out. This full body WOD will test your resolve and pace. Surge through the swings for best score.

Double Unders. Watch this Good video. One point is to watch the positioning of your feet to help efficiency and where you place your hands to have that solid rope arc around the body.

Kettlebell Swings. Use your hips to drive the kettlebell, not your arms while maintaining a tight core
  • Drive your weight on your heels
  • Keep your chest up - don't let the kettlebell pull your shoulders down
  • The swing finishes with your hips fully extended and kettlebell overhead (over your heels)
Burpees. Get that chest on the ground and hands over the head on the jump. It's about pacing, Positioning your legs in a "V" on the ground kick out to help transition into the jump.
Scaling. Scale the weight down as necessary and substitute 3:1 singles for double unders.
Skill. Three attempts of max unbroken pull ups. Remember that Kipping comes in a myriad of styles, and each athlete has a signature kip, but in its most elegant form the kip is a transference of movement first generated in the horizontal plane, where it comes cheap and easy, to the vertical plane, where momentum and a perfectly timed pull from the back launch the athlete forcefully upward.

March 26, 2015

Friday 15.03.27 - Open WOD 15.5


- Calorie Row
- Thrusters 95/65#

*This workout begins seated on the rower

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Primary start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go! Alternate start time of Sunday from 1300-1600.

WOD Details: Watch the demo video here! This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.
  • Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.
  • This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.
Movement Standards: Check out the full standards here!

Friday 15.03.27 Non Open WOD

Main WOD " 1/2 Kelly"

- 200m Run
- 15 Box Jump 24/20"
- 15 Wall Ball 20/14#

5min EMOM of 6x Strict Pull Ups

Post loads and results to www.ironmajorcrossfit.com

Coach's Notes. Standard Team Start times of 0600 & 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD:  Why a 1/2 benchmark WOD you ask?  Because of most you will charge through the full Kelly and you’ll suck wind. Find your pace and adjust for future Kelly. 15 Box Jumps will fry your lungs and your legs and you’ll be smashed for the wall balls. Hammer out 15 wall balls unbroken and it’s just in time for another round.

Soooo...try that technique for half Kelly and record your score. keep it fir comparison

Scaling:  Step up can be substituted for box jumps while still achieving Rx.  Reduce the box height if needed.  Reduce the weight of the wall ball before reducing the target line. 10' for men, 9' for women. 

Strength: Have your hands recovered?  Today is 5min EMOM of 6x strict pull ups.  Strict = strength, Kipping = skill.  Focusing on strength first, it will prevent injury to the shoulders as we increase reps and speed during a WOD.  Watch Chris Spealler teach strict pull ups.


The Bubble will close at 1300 CST on Friday for PAIR Day preparations.
Make arrangements to work out or test the Open WOD elsewhere. 

March 25, 2015

Thursday 15.03.26

Main WOD

- 12 Front Squats 135/95#
- 12 Ground to Overhead
- 400m Run

Strength: Back Squats
- 3x 5 @ 75%

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: If you are participating in the OPEN, consider scaling the weight and intensity to emphasize range of motion and breathing.  If you are not participating in the OPEN, no excuses, full steam ahead.
  • Front Squats. High elbows, hip crease below the knee. Watch this video.
  • Ground to Overhead - the weight may be light enough for some of you (meaning me) to revert to poor technique. RESIST THE TEMPTATION! You can bring it up in any way you choose, but the the clean to a push-press is probably the most user-friendly.
Scaling: Scale the weight to 95/65#.

Strength: 3 sets of 5 at 75%. As you approach the bar, take a deep breath and lock down your core.  Put the weight on your shoulders and set your feet. Bend at the waste first, then the knees. Squat until your hips crease is below the top of the knee, Then stand.

March 24, 2015

Wednesday 15.03.25

Main WOD "Death By"
20min EMOM

- Box Jumps 24/20"

Skill: Muscle Ups
- Progressions

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: This WOD is a 20min EMOM with increasing reps each minute. At 3, 2, 1, Go... each athlete performs 1bo x jump and 1 HRPU.  The athletes rests the remainder of the minute. At 1:00, the athlete performs 2 box jumps and 2 HRPU. continue increasing reps after each successful minute.  I you fail to achieve the prescribed reps in a round, start back over at 1/1 until the 20th and final minute.
  • Box Jump. 2 feet on ground. Then 2 feet on top of box with knees and hips extended (shoulders over heels)
  • HRPU., Chest and quads on ground with hands off the ground. Then arms extended while maintaining a rigid center line throughout.
Score: Your core is the highest numbered round completed,

Skill: If I've learned anything from this Open, it's that we could use a muscle up refresher. So with that said, follow the video below to work on your weak spot.