As a buddy team:
400m run together
50x 24 inch stepups with 45/25lbs (as a team)
50x burpees (as a team)
2x lengths of bubble bear crawl together
50x partner med ball sittups
2x lengths of bubble wheelbarrow (each partner does one length)
50x burpees (as a team)
Buddy carry 400m
0545 brief, start about 5 minutes after that. Lets make this a WOD we do with a large group.
Jamie Z's 0530 Class
30 renegade man makers (53/35
20120126
20120125
012612 THURSDAY
General
A reminder that I have another small group of soldiers (15 or so) in the bubble tmw for further training. For those trainers that can help same drill has two weeks ago: 0550 trainer brief, execute 0600 - 0640.
Workout
3 rds for time
400m run
15x KB swings (53/35)
15x KTE
Jamies Z's 0530 Class
Shoulder Press 5-5-5-5-5
20120124
012512 WEDNESDAY
"Kermitron" (don't ask why it's called this - we don't know)
5 rds for time
25x air squats
10x pullups
5x Handstand Pushups
5x 135/95 lbs ground to overhead
Weighted pullup 5-5-5-5-5
then for time
50 KBS
5 rds for time
25x air squats
10x pullups
5x Handstand Pushups
5x 135/95 lbs ground to overhead
Jamies Z's 0530 Class
Weighted pullup 5-5-5-5-5
then for time
50 KBS
20120123
022412 TUESDAY
So everyday we post a mobility video ...you might watch them ...you might not. This one is long ..12 minutes or so but it is CENTRAL to the whole business of why we even come to the gym.
Physical capacity, now and in the future, is a function of body position......its a simple matter of physics ..some structures are stronger and more efficient than others ...not because the materials are stronger (muscles etc) but because they are inherently stronger structures in the way they are ordered and positioned. Bottom line - form and position is critical to sustaining physical capacity for the rest of your life.
For time
Run 5000m or Swim 1000m or Row 5000m
Jamie Z's 0530 Class
Row 200 warm up then 1x 500, 2x 400, 3x 300, 4x 200, and 5x 100. Use 30 sec rest between sets and interations.
Physical capacity, now and in the future, is a function of body position......its a simple matter of physics ..some structures are stronger and more efficient than others ...not because the materials are stronger (muscles etc) but because they are inherently stronger structures in the way they are ordered and positioned. Bottom line - form and position is critical to sustaining physical capacity for the rest of your life.
For time
Run 5000m or Swim 1000m or Row 5000m
Jamie Z's 0530 Class
Row 200 warm up then 1x 500, 2x 400, 3x 300, 4x 200, and 5x 100. Use 30 sec rest between sets and interations.
20120122
012312 MONDAY
General
Don't forget that Rich V is running the beep test tomorrow morning in the Harney gym. He will have everything you need to do the test - but the runners will have to bring something to write with. We have the gym from 0530-0730. Warm up at 0545 test starts at 0600 should only last 12 minutes or so. Chuck Taylors are the preferred shoe to wear.
Workout
"The 95lb suck"
21, 18, 15, 12, 9 for time
Deadlift
Hang power clean
Front squat
Push jerk
Thruster 5-5-5-5 -5
then 3 rounds for time
15 GHD situps
15 Back extensions
Don't forget that Rich V is running the beep test tomorrow morning in the Harney gym. He will have everything you need to do the test - but the runners will have to bring something to write with. We have the gym from 0530-0730. Warm up at 0545 test starts at 0600 should only last 12 minutes or so. Chuck Taylors are the preferred shoe to wear.
Workout
"The 95lb suck"
21, 18, 15, 12, 9 for time
Deadlift
Hang power clean
Front squat
Push jerk
Jamie Z's 0530 Class
Thruster 5-5-5-5 -5
then 3 rounds for time
15 GHD situps
15 Back extensions
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NOTES
Welcome to ILE Class 12-01: Iron Major CrossFit is YOUR CrossFit affiliate! While we do not have standard meeting times, look on the comments to see when others are going to work out. Feel free to walk up, join in, and ask for help with any of the movements! No worries if you can't do the full weight or all the reps, scaling is encouraged! Please post your results - it will make it easier to track your progress the next time the same WOD pops up.
DISCLAIMER
Iron Major CrossFit is not endorsed, nor is it funded, by the Department of Defense, Department of the Army, or the Command and General Staff College. This is non-profit organization that promotes the fitness and health of members of the aforementioned. The views here are not necessarily the views of DoD or the US Army.
What is CrossFit?
Simply stated, CrossFit is constantly varied, functional movements excuted at high intensity. It is not a work-out, a day, or an event. It is a program. The results are seen though its application over a period of time. The goal of the CrossFit program is an increase of work capacity across broad time and modal and age domains. The speciality of CrossFit is that there is no specialization. It is a broad, general, and inclusive program that is designed to make you fit. Combining the daily phyisical training with a paleoithic, properly proportioned diet and you will exceed what you thought was possible through diet and exercise.
Try it for sixty days, following either this site or the main site. If you are not convinced of its efficacy and efficiency at the end of sixty days, you can receive a 100% refund!
Try it for sixty days, following either this site or the main site. If you are not convinced of its efficacy and efficiency at the end of sixty days, you can receive a 100% refund!
