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/

October 16, 2014

Friday 14.10.17

***LAST DAY FOR SWEATSHIRT ORDERS***

Main WOD “The Answer to Life, the Universe, and Everything”
1 RFT, 2 Partners

- 42 Box Jumps 24/20”
- 42 Lunge Walk with Plate Overhead 45/25# ***
- 42 Ring Dips
- 42 Calorie Row
- 42 Front Squat 115/75#
- 42 Burpees ***

***Executed by both Partners Simultaneously

Skill (UPFRONT)
WOD Practice

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: If you ever wanted to the answer to life, the universe, and everything... It is in this WOD.  Don't get it? Ask Google. In teams of 2, work to complete the chipper in the shortest time possible. One athlete works while one athlete rests in the plank.  NOTE: Lunges and Burpees are conducted by both athletes simultaneously (42 each).  All other movements are done till a group total of 42 is achieved.  Everyone finishes with Burpees!
Scaling: Reduce the height of the box to 20/18".  Reduce the weight of the bar to 95/65#. Reduce the plate weight to 35/15 on the lunges. regular dips or jumping ring dips, lower the drag on the row, drop the weight on the front squats.

Skill (UPFRONT): Take 10-15 minutes preparing your body for all the movements and practice transitions. Its been a while since we have done front squats.  Remember to maintain mid-line stability and a good racked position.

October 15, 2014

Thursday 14.10.16

Main WOD
4 RFT, 25min Time Cap

- 5   Handstand Push Ups
- 10 Pistols (alternating legs)
- 15 Pull Ups
- 12 Deadlift 155/115#
- 9   Hang Power Cleans 155/115#
- 6   Push Jerks 155/115#

Strength: Full Cleans
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: There’s a high probability no one finishes under the time cap. That’s by design. So don’t fret and get moving. Warm up with a few reps of dead lift – pause – hang power clean – pause – push jerk. This will help your body understand the transitioning between the movements. For instance, recommend breaking at 11 on the deadlifts so that 12 sends you into the cleans. If you have to, break at 8 cleans to set up for unbroken jerks. Check out the bear complex for movement transitioning.
Scaling: Scale the HSPUs with 1-3 abmats or execute piked version on a box.  Substitute air squats for pistols at 2:1.  Substitute jumping or banded pullups as required. Reduce the barbell weight to 50-60% of your 1 rep max.

Strength: Full Cleans. Start light and work to heavy.  Focus on form throughout.  Think about quick feet and fast elbows as you drop under the bar. Full cleans require that the top of your quads are parallel to the ground (i.e. hips crease below knee crease).