March 26, 2015

Friday 15.03.27 - Open WOD 15.5

OPEN WOD 15.5
27-21-15-9

- 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"
5RFT

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

Strength
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.

BUBBLE CLOSURE

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
5 RFT

- 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"
- HRPU

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.

March 23, 2015

CrossFit Open Update

OPEN WOD 15.4

Team Iron Major
15.4   =  355 reps

Overall Rankings
Worldwide Rank     = 1930 out of  4406
North Central Rank =   180 out of    340
----------------------------------------------------------------------


Great work everybody! Team Iron Major is moving up the leaderboards. 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
                                                     15.4                                                  
 Carlos Z.               Elizabeth B.
Mike M.              Diane M.
Oleksii T.                 Tiffany W
 
Keep up the great work and get ready for 15.5!!!

Tuesday 15,03.24

Main WOD "Elizabeth"
21-15-9

- Pull Uos
- Cleans 135/95#

Skill: Double Unders
- 2x 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: A timeless workout, I give you Elizabeth. She's a fast one, that Elizabeth - so a good warm-up is key. To get warmed up we'll do the skill first, max unbroken double underr. We just did a bunch of pull-ups yesterday, but that was broken up with a partner -our hands should still be good (if not, substitute push press at the same weight as the cleans)
  • Pull -ups.Same as yesterday. Ensure a full extension on the bottom before pulling your chin over the bar.
  • Cleans - Good technique video
Skill - Max Unbroken Double Unders - if you completed any of the WODs last week this video may be familiar, but it's still good: 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.

March 22, 2015

Monday 15.03.23

***Open WOD 15.4 Scores Must Be Submitted NLT 1900 CST***
***Judges are Available at Times Below***

Team WOD "Med Ball Murph"
1RFT, 2 Partners

- 1 mile medicine ball run
- 100 Pull Ups
- 200 Push Ups
- 300 Air squats
- 1 mile medicine ball run

Strength: Deadlifts
- 3x 5 @ 65-70%

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!

Team WOD: Welcome back Spring Breakers! Time to put away the Mardi Gras beads and take off your wrist-bands indicating you're over 21 and get back to work! Our good friend Murphy is here to get us back into that Crossfit swing of things. This 2man team WOD is straight forward enough, Both partners start and finish the run at the same time, but can break up the rest of the exercises in any way they want. One person works while the other holds the medball.
  • 1 mile run - both partners execute at the same time, with one holding the medicine ball (switch at any time, as many times as you want). The route will go from the bubble to fire station before turning around to come back.
  • 100 pull ups - chin over the bar, broken up as needed between partners- any technique you please.
  • 200 Push Ups - as per SOP.
  • 300 Airsquats -Full range of motion with the hips below knees, big chest, and maintaining a good stance with heels flat on the ground.
  • 1 mile run - Second verse, same as the first, just a little bit louder and a little bit worse.
Scaling - Jumping or banded pull-ups are an option. If running with the medicine ball is a bit much, pick a lighter ball or run sans medball a la classic Murph.

Strength. Mostly gymnastic, cardio workout - so deadlifts shouldn't be too much of an issue. 3 sets of 5 at 60-75%.

March 19, 2015

Friday 15.03.20 - Open WOD 15.4

OPEN WOD 15.4
8min AMRAP

- 3 HSPU
- 3 Cleans
- 6 HSPU
- 3 Cleans
- 9 HSPU
- 3 Cleans
- 12 HSPU
- 6 Cleans
- 15 HSPU
- 6 Cleans
- 18 HSPU
- 6 Cleans
- 21 HSPU
- 9 Cleans
- Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.


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 Saturday from 0800-1100.

WOD Details: Check out this Demo.  Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.

Score: Score will be the total number of repetitions completed before the 8-minute time cap.

Tie Break: In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Movement Standards: Click here for the movement standards and score cards.

Friday 15.03.20 Non OPEN WOD

Main WOD “CrossFit Total”
3x Person Groups, Find your 1 RM

-Back Squat
-Strict Press
-Deadlift

METCON
8min AMRAP
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats

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!

CrossFit Total: The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor.  There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Chart with weight rankings below

What weight should I start with?: The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

METCON (Metabolic Conditioning aka the WOD): After recovering from the CrossFit total, organize into groups and perform 8 minutes of "Cindy". Start with your 20min "Cindy" pace and ramp it up each minute.  Try and get at least 10 rounds complete.

Scaling: Executed a jumping or banded pull up as needed.  Execute push ups from the knees.  Place a medicine ball under your air squat to help you on the way down/up.

 

March 18, 2015

Thursday 15.03.19

Main WOD
12min AMRAP

- 30 Wall Balls
- 40 Double Unders

Skill: Reverse Burpees
- 2x 10 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: If you are doing the Open WOD 15.4 tomorrow, consider doing this WOD at half speed and over emphasizing full range of motion. Very gymnastic-y, but that’s to get in some active recovery after the heavy weight this week and prepare for the open (will it be box jumps, muscle ups, muscle jumps? Stay tuned to find out!) On to the couplet:
  • Wall Balls. Proper form at all times! 1st line for the ladies and the second line for the girls. Make sure the ball is caught at a full squat with the hips breaking the 90 degree plane of the knees.
  • 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.
Scaling: Substitute singles at 3:1.

Skill: Reverse Burpee (20 total). It's just like a burpee, just backwards. Athletes start on the ground with their legs raised, knees toward the chest. A dynamic hip thrust and foot plant should put the athlete in position to stand up right and finish the burpee. Watch this Video for a good demo. Legs must be extended and perpendicular to the ground at the beginning of each rep.