October 30, 2014

Friday 14.10.31

Main WOD “All Hallows Fun Run”
1RFT, 3x Person Teams in Costumes

With a continuous running clock….

- Run from the bubble to the Harney Track

Then

- 400m Lunge Walk (all team members)
- 400m Broad Jump (one member works, two rest)

Then

- Run back to bubble to get your time.

***1min penalty for any athlete not in a costume

Skill / Strength
5min EMOM of 3x Muscle Ups

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: We’ll find out this morning who’s reading the page ahead of time. In teams of 3, accomplish the movements. Note that the broad jump is one athlete working at a time. Stress midline stability on the lunges and powerful hip-extension on the broad jumps. Standard for costume is any reasonable attempt at an outfit or mask.
Scaling: Jog instead of running. Substitute lunges with "step, air squat, step air squat." Substitute broad jump with "step, high jump, step, high jump."

Skill/Strength: 5min EMOM of 3x Muscle Ups. For the athletes with the skill, treat this as a strength EMOM. For those that don’t, no worries, substitute progressions. Coaches will work progressions with the other athletes as a skill. 

Veteran's Day WOD

WOD with Warriors "Armistice"
Tuesday, November 11, 2014 from 8:00 AM to 9:00 AM (CST)
Track behind USD 207, Fort Leavenworth
207 Education Way Fort Leavenworth, KS 66027

Let the Fort Leavenworth Chapter of the RWB know your coming! Sign up here!

Wear your favorite IMCF or  RWB shirt. Order details below:
  • IMCF - Located in the basement of the CGSC Building (Lewis & Clark Center)
  • RWB - WOD with Warriors Shirts available on-line.  Order Here! 
 ARMISTICE WOD

9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round

2-minute rest and reflection followed by

9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)
*add 11 to the pushups and box jumps for each round
 
Background: On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
 
Significance: At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America's war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery. The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day. The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns. The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars. Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

October 29, 2014

Thursday 14.10.30

Hero WOD "Bell"
3 RFT

- 21 Dead lifts 185/135#
- 15 Pull Ups
- 9 Front Squats 185/135#

Skill
“The Cage Man Test”

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!

Hero Background: Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

WOD: What month would be complete without at least one tribute workout to our fallen brethren? Stress Front Squat fundaments; midline stability and good racked position. Scale as needed.
Scaling: Reduce weight to 135/95#. Substitute jumping or banded pull ups.

Skill: “The Cage Man Test”  This is a fun challenge to test your balance and core stability. Start hanging from the cage and attempt to move laterally around the cage without dropping. This is not for time but your goal is a complete revolution. Have fun with it.

October 28, 2014

Wednesday 14.10.29

Main WOD
16min EMOM

- 2 Snatch 135/95#
- 4 Burpee Box Jump 24/20”
- 6 Double Unders

Strength
3x 3 Turkish Get-Ups

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: Every minute on the minute for 16 minutes.  2x snatches (any type), 4x burpee box jumps, and 6x double unders. Weight and reps should be able to complete in 30 seconds in the first round. All athletes will conduct a warm up round to ensure correct weight/reps/substitutions have been implemented.
Scaling: Reduce weight of Snatches to 95/55#. Reduce box height th 20/16". Substitute singles at 2:1.

Strength: 3 x 3 Turkish Get-Ups. Time to put yesterday’s skill to work. Attempt three sets of increasing weight.

October 27, 2014

Tuesday 14.10.28

Main WOD
21-18-15-12-9-6-3

- Hand Stand Push Ups
- L-Pull Ups

Skill
Turkish Get-Ups

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: Time to put all that Hand Stand skill and strength work to the test. Select your appropriate HSPU substitution (should be able to do at least 1/2). Pace yourselves and break sets as needed without redlining those shoulders. Once you lose the HSPU it’s hard to recover.
Scaling: Select the right HSPU substitution for you (HS Holds, Piked HSPUs on a box, Padded HSPUs, Strict HSPUs, Kipping HSPUs). Substitute knee-tucked, regular, or jumping pull ups instead of L-pull ups.

Skill: Turkish Get-Ups. The goal is ten, light weight singles. Focus on technique and try different objects (DBs, KBs, Bars). For the un-initiated, this video will be invaluable.

October 26, 2014

Monday 14.10.27

Main WOD
5 RFT

- 5   Overhead Squats 135/95#
- 10 Toes-to-Bar
- 15 Dumbbell Hang Squat Cleans 35/20#
- 20 Double Unders

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: Scaling options will be essential for this WOD to finish around the 20min mark. Overhead Squats should be slow and deliberate through a full range of motion (hips below knees at bottom, full extension of the hip and arms locked out at top). Toe-to-Bar should be executed a little bit faster while ensuring that each rep starts with both toes behind the vertical plane and ends with both toes touching the bar at the same time. Dumbbell hang SQUAT cleans require a FULL squat with TWO dumbbells.
Scaling: Reduce the OHS weight to 95/65#. Substitute knee-to-elbows for toes to bar.  Reduce the DB weight to 25/15#.  Substitute singles for doubles at 3:1.

Skill: Hand Stand Walks. Your eyes aren’t deceiving you. We’re repeating this skill intentionally. Continue to build athletes on Friday’s progressions. Encourage them to try the next progression if their ready, HS Holds, Wall Walks, Walk Off Wall, Full HS Walks.

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.