March 4, 2015

Thursday 15.03.05

Main WOD
- Hand Stand Push Ups
- Pull Ups
- Kettle Bell Swings 53/35#
Strength: Overhead Squats
- 3x 10 @ 60%

Post loads and results to

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD: This WOD should work the whole body. Ahletes who are participating in the OPEN should deliberately scale the weight and movements to refrain from taxing any one specific muscle group. If you are NOT competing in the OPEN, its not too late!

Hand Stand Push-up: you can do them strict or kipping. Other modifications include wall walks or pike pushups on the box. Here are some recommendations for the Hand Stand Push-up.
  • Hand placement: place hands about 6-12 inches away from the wall and slightly wider than shoulder width apart. Make sure palms are facing forward or slightly turned out 5-10 degrees.
  • Watch this Video of how to Kick up into a handstand, with your heels touching the wall.
  • Once you have kicked up, establish a strong, rigid midline position.
  • While maintaining this position, lower yourself until the top of your head touches the floor/mat. Try to keep your elbows at a 45 degree angle as you lower.
  • Once your head touches the floor, press up with the same tightness you had lowering yourself, until your elbows reach full extension.
Pull Ups: Rep begins with Athlete hanging from the bar. Rep ends when the Athlete's chin is above the bar.

Kettle Bell Swings: The American kettle bell swing begins with kettle bell between your legs and ends with the kettle bell overhead, in line with the heels, and hips fully extended. The hips generate the power raise the bell overhead, not the arms. Keep the chest up during the movement and drive the weight through the heels.
Scaling: Select the right HSPU substitution for you. Reduce weight on the kettle bell swing to 44/24#. Substitute jumping or banded pull ups for regular pull ups.
Strength: 3x 10 at 60%. Partner up in teams of 2-3 and watch each other to ensure full range of motion and safety. Watch Chris Spealer squat you through this informative video on the points of performance.

March 3, 2015

Wednesday 15.03.04

Main WOD
12min AMRAP, Increasing Reps

- Deadlifts 225/135#
- Burpee Pull-ups

*Start with 1 rep each
**Add 1 rep every round ( 1-2-3-etc)

Skill: GHD Sit Up
- 3x sets of 10

Post loads and results to

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Skill First: GHD Sit Ups. 3x sets of 10 warm up your core before the WOD. Check out this video for tips on the GHD sit up.

Main WOD: The reps increase with every round completed. The first round is 1&1, the next is 2&2, then 3&3, etc. The weight on this one is a little heavier than normal, so a good warm-up is necessary to prevent injury. The Burgener warm-up is usually used for snatches and such, but it can also help with prepping active shoulders and form prior to the WOD. Watch the video here!

Deadlifts. Same standard as Friday, just with heavier weight.
  • Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar.
  • The arms must be straight throughout.

Burpee Pull Ups. Perform a burpee underneath a pull-up bar roughly 1' higher than your tallest reach. Upon standing from the prone position immediately jump and grab the bar with both hands and complete a pull-up.
  • The movement finishes when the athlete has their chin above the height of the bar.
  • You may use the momentum of the jump to assist in the pull-up, or you can perform the pull-up from a dead hang position.
Scaling options.  Reduce the weight on the Deadlift to 185/115#. Substitute "Burpee to Target" instead of Burpee Pull Up. OR , substitute banded/Jumping pull-ups without the Burpee. Focus on your weakness and develop it .

March 2, 2015

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
Oleksii T.              Diane M.
  Carlos Z.               Tiffany W.
     Rob K.                  Christiana J.
     Oleksii T.              Elizabeth B.
Carlos Z.               Diane M.
   Mike M.                Tiffany W.

Keep up the great work and get ready for 15.2!!!

Tuesday 15.03.03


- 30 Box Jumps 24/20"
- 30 Calorie Row
- 30 Double-Unders
- 30 Lunges (15 per each leg)
- 30 Burpees
Skill: Strict Pull Ups
- 4x Attempts Max Unbroken

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Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Skill: Pull Ups. We will do the skill first today. Since Memorial Day Murph arrives before you know it, this will be good prep to build muscle memory on the bar. The only thing is…no kipping. We are looking for 4x sets of unbroken strict pull ups. If your grand total is over 30 (8+ per attempt), you're well on your way to becoming a freak of nature.

Main WOD: This may be a long one, but it is all body weight and a great opportunity for full body work out. Pace yourself through your strengths in order to surge through your weak spots.
  • Box Jumps. Both feet start on the ground and end on top of the box with the Athlete in control of their body while hips/knees full extended.
  • Rowing. Again!?!?!? Yes, Get over it. Keep your strokes per minute below 28 and focus on leg drive. It will be over sooner rather than later.
  • Double Unders. Keep your elbows in tight, spin at the wrists, and keep your toes up. This is a great WOD to strengthen your DUs if you are in t 3-5 unbroken range 
  • Lunges. 15 each leg. Front leg should be parallel to the ground. Keep your front foot pointed inward to reduce strain on your knees.
  • Burpees. Rep starts with chest and quads on the ground. Rep ends with Athlete in the air while hips and knees are fully extended with elbows above the ears.
Scaling: Reduce the height of the box. Substitute Singles for DU at 3:1. Substitute Air Squats for Lunges at 2:1. Substitute a "Push up + Stand" for Burpees.

March 1, 2015

Monday 15.03.02

***15.1 Open Scores Must be Submitted NLT 1900 CST***
If you still need Judge, Post to the Comments below
Team WOD
1RFT, 2 Partners
- 5k Row
- 150 Wall Ball Shots 20/14#
- 120 Pull Ups
Strength: Deadlift
- 10 reps @ 50%
- 8 reps   @ 60%
- 5 reps   @ 70% 
Post loads and results to

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Team WOD: As a tram, both partners work simultaneously to complete a row a team total 5k, 150 team wall ball shots, and 120 team pull ups. When there is only one exercise remaining, one partner must hold a plank until complete.

Rowing: Here’s some helpful pointers from a former collegiate rower:
  • Good form can be sustained longer than bad form.
  • Good form starts with leg drive (knees down), open the hips (extend back to 11 o'clock position), and then arm pull (handle lightly touches chest ensuring chain remains parallel).
  • Stroke rate will either kill you or save you. Keep it around 26-28 for longer pieces.
  • Damper setting DOES NOT mean more/less meters per pull. It merely changes the FEEL of the pull to best accommodate your stroke. Try between 3-6 and see how it FEELS.
  • Long powerful stokes are better than fast short stokes. You will see the difference in your Pace (m/500).
  • Keep in mind that in a 5k row, a 2:00min pace = 20min, 1:50min pace = 18:20min, 1:40min pace = 16:40min.
Wall Balls: The key to wall balls is finding a pace and breaking sets before you think you need to. Very few athletes can charge through “Karen” unbroken. Many athletes will come out of the gate and do 50+ unbroken. That’s great, but you still have 100 more. 150 is big number and if you burn out 1/2 way through it will take you twice as long to finish the 150 as it would have if you went small sets early. Recommendations for partitioning below:
  • Beginner : 15 sets of 10 reps (I hate my life)
  • Intermediate : 10 sets of 15 reps (I was good until half way through)
  • Advanced : 5 sets of 30 reps (Steady Eddie)
  • Advanced : 50-40-30-20-10 (Controlled Burn)
Pull Up: Just like the wall balls, the key is finding a pace and breaking sets before you redline and strip your hands. Try sets of 5, shake it off (Taylor Swift style), take a deep breadth, and repeat.
Scaling: Use a lighter wall ball first. Then aim at lower line (9' instead of 10', 8' foot instead of 9'). For pull ups, continue to scale down to banded or jumping pull ups if necessary.
Strength: Deadlift. After recovering from the Open 15.1, we should have deadlifts fresh on our mind so lets get into it! Before the team WOD begins, we'll start deadlifting with our partner which, in addition to helping us get to know our partner, will serve as a solid warm-up and strength build.

February 28, 2015

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.
"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)

February 26, 2015

Friday 15.02.27 - Open WOD 15.1

9min AMRAP

- 15 Toes-to-bars
- 10 Deadlifts 115/75#
-   5 Snatches 115/75#


15.1a - 1 Rep Max Clean & Jerk
6-minute time cap

NOTE: Workouts must both be completed within same 15 minutes.

Post loads and results to

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 Saturday from 0800-1100.

WOD Details: Watch the video brief here! Due to plate limitations, expect multiple heats of 3-4 Athletes. Have a plan to stretch out and stay loose. 
  • 15.1 begins with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.
  • Your SCORE for 15.1 is the total number of reps completed in 9 minutes
  • 15.1a begins with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a. The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assistance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than ½ lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.
  • Your score for 15.1a will be the weight in lbs that you successfully cleaned and jerked.
Movement Standards: Read the PDF document by clicking here!

Scaled and Teen Divisions: If competing in these divisions, inform your judge to receive a specialized WOD brief and alternate movement standards.

Friday 15.02.27 - Non Open WOD

15min AMRAP

- 20 Kettlebell Swings 53/35#
- 15 HRPU
- 10 Wall Balls 20/14#

Plank Holds at 1min / 40 sec / 20 sec

Post loads and results to

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Open WOD Alternative: For those Athletes not participating in OPEN WOD 15.1, this WOD is for you. Pace yourself and focus on "full extension of the hips".
  • Kettlebell Swings. Assume a good air squat position. Dip into a partial squat, and drive your hips up into full extension. USe the momentum of your hips to propel the Kettle bell overhead.
  • Hand Realease Push Ups. Rep begins with chest/quads on the ground and hands in the air. The rep ends with elbows fully extend with the body in the plank position.
  • Wall Balls. Rep begins with the hip crease below the top of the knees and the ball off the ground. Rep ends when the center of the ball makes contact at or above the target line.
Skill: Plank Holds. Assume the top of a good push up position and hold a rigid centerline till time expires.

February 25, 2015

Thursday 15.02.26

***2015 CrossFit Open Begins Friday***

Warm Up as a Group
- 30 Push Ups
- 30 Sit Ups
- 30 Pull Ups
- 30 Lunges

Main WOD - Active Recovery
1 RFT, 60-70% Max Effort

- 2.25 mile Run

- 4 x 10 Turkish Get Ups (alternating sides)

Post loads and results to

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Warm Up: These movements are not for time, so ensure you perform each exercise using correct form and full range of motion. Focus on good form during all movements.

Main WOD: Today is an active recovery day to allow the body to rest and prepare for the Open on Friday while still practicing mobility, strength, and skill work. There is no time requirement, therefore athletes should execute the run at their desired pace.

Golf Course Route - Cody to Biddle to Pope to Grant
Skill: Turkish Get Ups. The intent is for the athlete to execute two sets of Turkish Get Ups per side. To begin the movement, lie on your back holding the kettle bell in front of you with one arm. Sit up keeping the kettle bell raised overhead using your free hand for support. Moving one leg behind you, get onto one knee still keeping the kettle bell overhead. Stand up, fully extending the hips while maintaining the kettle bell in the overhead position. Return to the start position in the reserve sequence. Watch this training video.