October 23, 2014

Friday 14.10.24

***Bubble Deep Clean at 1730 Today***

Main WOD "Round Robin Battle"
3 Round for Reps; 3 Athletes per battle

 - Athlete A: 500m Row
-  Athlete B: Dumbbell Snatches 50/35 (One Arm Alternating)
-  Athlete C: Double Unders
***Rotate and Repeat

Skill:
Hand Stand Walks

Post loads and results to www.ironmajorcrossfit.com.


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

WOD: Battle (A.K.A Adversary WOD). The row determines when athletes rotate stations. The goal is to rack up the most total reps of DB snatches and double unders. The faster you row, the less time you give your opponent to score reps. Use Kettle bells in lieu of Dumbbells as needed. Everyone Rows 3 times!!!
Scaling: Reduce the weight on DB/KB Snatches or change movement to clean/ push press if the skill is new to the Athlete.  Substitute single unders for DUs but only count every third rep (3:1).

Skill: Hand Stand Walks. Coaches will demonstrate the skill and give progressions to work with based on skill level. Progressions are HS Holds, Wall Walks, Walk Off Wall, Full HS Walks.

October 22, 2014

Thursday 14.10.23

Main WOD “The Ladders”
3x EMOM Style Movements, 40min Cap

Ladder 1 (Add 1 rep per min till failure)
- Body Weight Back Squat
Rest 5min

Ladder 2 (Add 1 rep per min till failure)
- ¾ Body Weight Push Press
Rest 5min

Ladder 3 (Add 1 rep per min till failure)
- 1 ½ Body Weight Deadlift

Strength: Form & Technique Review
Back Squat, Push Press, Deadlift

Post loads and results to www.ironmajorcrossfit.com.


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

WOD: For the ladder pattern, perform one rep the first minute, two the second, three the third and so on until failure. After failure, Rest 5minutes. Repeat for the Cleans and Deadlifts. The deadlifts are at the end for a reason. The goal isn’t necessarily to finish. If you were Rich Froning, you’d still be doing 40 backsquats in the 40th minute. If you’re done before 40 minutes, no worries, now you know your rep count max.
Scaling: Reduce the weight to a level that you think/know you can do 5-6 times, if not, go lighter.

Skill (UPFRONT): WOD Practice. We will take 10-15 minutes to demonstrate form and find the right weight for the WOD.  Partner up and correct each other. Enjoy.

October 21, 2014

Wednesday 14.10.22

Main WOD
1RFT, Running Clock

Buy In
- 400m Run Buy-In

Then
21-15-9

- Cleans 135/95#
- Hand Stand Push Ups

Buy Out
- 30 Burpee Buy Out

Strength: Snatch Balance
5-5-3-3-2-2-1 @ 60/70/80/90% 1 RM

Post loads and results to www.ironmajorcrossfit.com.


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

WOD: Buy into the WOD with a 400m run, but don’t sprint too hard. Buy out of the WOD with 30 Burpees, hard and fast. Cleans can be any variation, but full extension of the hips at the top is non-negotiable.  Cycle through the cleans in sets for efficiency while maintaining full range of motion (ROM).
Scaling: Slow up on the run and lighten the load on the cleans.  Substitute the appropriate progression for the HSPUs. Burpees can be slowed down and executed as walk-out burpees (instead of jumping both legs behind you on the way down).

Strength: Snatch-Balance.Use the sets of five to work light snatch balances. Work progressively heavier snatches on the 3, 2, 1s.  Focus on quick feet, full extension of hips, and fast drop under the bar to achieve active shoulders before receiving the full weight.  Stand to full extension, bring feet together, and repeat.

October 20, 2014

Tuesday 14.10.21

Main WOD
1RFT, Running Clock (Literally)

- Run 800m
Rest 2min
- Run 400m
Rest 1min
- Run 200m
Rest 30sec
- Run 800m

Skill: Hand Stand Push Ups
- 5 reps for Quality per Progression

Post loads and results to www.ironmajorcrossfit.com.


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

WOD: Tempo is your mantra. Use the Pose running skills we learned last month. The goal is to push the pace hard without redlining. Those rest breaks get short for a reason, but you need enough left in the tank for the last 800m.
Scaling: Slow down, or speed up. Substitute running with rowing at 1000m, 500m, 250m, 1000m.
Skill: Hand Stand Push Ups. Coaches will demonstrate strict and kipping variations while giving progressions in order to decide where to start. The goal is sets of 5 quality movements regardless of progression. Check out this link for a HSPU Progression Video.  Progressions listed below:
  • HS Holds
  • Piked HSPUs on a box
  • Wall Walks 
  • Padded HSPU
  • Strict HSPU
  • Deficit HSPU

October 19, 2014

Monday 14.10.20

Main WOD "50!?!"
1RFT

- 50 GHD Sit Ups
- 50 Pull Ups
- 50 Wall Ball Shots 20/14#
- 50 GHD Back Extensions
- 50 Box Jumps 24/20”

Strength: Clean & Jerk
5-5-3-3-2-2-1 @ 60/70/80/90% 1 RM

Post loads and results to www.ironmajorcrossfit.com.


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

WOD: Basic Chipper of Fifties. We will organize into heats offset by 3minutes to avoid bottlenecks at the GHD.  New to CrossFit? Consider doing 1/2 the reps twice through the list.  To prevent burn out, you will need to have a mental rep scheme to keep a solid pace. Don't plan on going unbroken through each movement.  Think 20-15-10-5. Check out the link below for tips!
Scaling: Substitute abmat sit ups for GHD at 1:1.  Substitute jumping/banded pull ups as needed.  Reduce the target height or weight of the wall balls to 14/10#. Reduce the height of the box jump to 20/16".


Strength: Clean and Jerks (5-5-3-3-2-2-1 at 60/70/80/90%). That’s not déjà vu you’re feeling. Same rep scheme we’ve been using. Start light and work to heavy. Demonstrate and spot check technique. Focus on mid-line stability, hand-position to transition to the jerk, dip-drive-drop. Let the athletes work which ever jerk techniques they like.

October 18, 2014

IMCF News & Notes

Welcome our Newest Iron Majors from the October On-Ramp Class!
October Class!

New Look in the Bubble!
Old Rig is Gone!
Monday is Last Call For Sweatshirt Orders & Money!!!
Expected arrival at/on Veterans Day
Veterans Day WOD with Warriors by RWB
Executed On-Post on 11/11/14

More to follow on our Events Page!!!

October 17, 2014

K-State Research @ Iron Major CrossFit


Which is Better?  CrossFit or Unit PT
If you're reading this blog...I think we know your answer.
 
Photo from MilitaryTimes
 
Summary of Article by Jon Anderson
Researchers with Kansas State University’s kinesiology lab will track 20 groups of soldiers — more than 200 troops in all — over four years. Half of the troops will do by-the-book PT training, and the other half will get trained up in CrossFit.

“We’ll be working with two, or maybe four, groups at once,” says Kansas State kinesiology professor Katie Heinrich, who’s leading the effort. Each pair of groups — one doing CrossFit, one doing regular PT — will get a broad range of fitness testing first, then train for six months, then get tested again.

Subjects will be recruited from students and staff at Fort Leavenworth’s Command and General Staff College and Combined Arms Center. CrossFitters will work out at the post’s Iron Major CrossFit box. The others will work out on their own or with their unit, but follow a training plan drawn straight from the service’s most recent workout regs — Field Manual 7-22, Army Physical Readiness Training, released in 2012.

Check out the full article at the link below:
http://blogs.militarytimes.com/pt365/2014/10/16/crossfit-vs-unit-pt-troops-will-do-the-training-plans-in-whats-likely-the-biggest-crossfit-study-ever/