January 27, 2015

Wednesday 15.01.28

Main WOD

Buy In: 800m Run

- Squat Cleans 135/95#
- Ring Dips

Buy Out: 800m Run

- Deadlift 1 Rep Max

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!


Squat Cleans (catch in squat position): Watch this video for coaching tips on the squat clean (https://www.youtube.com/watch?v=7A-QEbSMhJs) Remember the following for each rep:
  • Conceptually you are deadlifting the bar until it reaches your upper thighs
  • On the first pull, shoulders stay in front of the bar, back stays flat with chest up, extend at knee, shins perpendicular to the ground.
  • Without stopping the upward momentum of the bar, aggressively shrug the shoulders, elbows stay straight, explosive jump as you drive onto your forefoot; extending hips, knees and ankles.
  • On the Catch, receive the bar in the squat position, the bar is supported on shoulders with elbows pointing forward, keeping a lumbar curve and the knees and feet are in line
Ring Dips: Due to limited rings, utilize the 4man dip rack.
  • Each Rep starts with the shoulders touching the tops of the rings with the feet off the ground
  • Each Rep stops with elbows locked out vertically and feet off the ground
Scaling options for ring dips: banded ring dips or bench/box dips. Bench/box dips provide a stable platform while you are required to push less weight than a full dip. You can bend your knees at a 90 degree angle to use your legs for additional assistance, or keep your legs straight for more of a challenge.

Deadlift: Time to test that one rep max.  Make sure to input your new PR on your Athlete profile when registering for the 2015 Open. Partner up in teams of 3 and work your way up to your max. Start around 65% and move up the ladder using the 3-2-2-1-1 model. Using three people ensure you get some rest between attempts.

January 26, 2015

Tuesday 15.01.27

Main WOD " Open WOD 11.2"
15min AMRAP

- 9 Deadlifts 155/100#
- 12 Hand Release Push Ups
- 15 Box Jumps 24/20"

Skill: L-Sits
- 5x 20 second hold (rest 1:1)

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: We are only a month away from the Crossfit Open (26FEB)… Time for a little taste of some old school Open WODs. The open requires mechanics, consistency, and intensity! Games Athletes also have mentality...something you pick up after many many WODs. Identify your weakness in this WOD, use it as active recovery, and surge through the rest. Repeat for 15 minutes. 
Regardless of speed, the Deadlift movement requirements for the Games are listed below: 
  • Rep begins with the bar resting on the ground
  • Rep ends with the knees and hips extended with the shoulders BEHIND the bar
  • NO BOUNCING the bar off the ground (watch for bent arms at firs pull) 
Hand Release Push-ups require a tight core... no “worming” (leave that for the dance floor):
  • Rep begins with Chest and quads on the ground with visible space between hands and floor
  • Rep ends with elbows extended vertically, hips and knees extended horizontally
  • Body must maintain a generally straight line from start to finish
Box Jumps may be substituted with step ups without penalty:
  • Each rep starts with two feet on the ground facing the box
  • Each rep ends with two feet on top of the box with hips and knees extended 
Scaling: Reduce the DL weight to 115/75#. Reduce the box height to 20/16". Substitute regular push ups for HRPU.
Skill: To perform an L-sit, position yourself between the parallettes (or two boxes), set shoulder-width apart. Using a firm, neutral grip, push your body off the ground, locking your elbows as if you’re at the top of a dip exercise. Make sure to keep your shoulders down as you lock your knees and hold your legs together tightly, forming a 90-degree angle with your torso. Your legs should be parallel to the ground. Now hold.

January 25, 2015

Monday 15.01.26

Main WOD

- 400m Run
- Rest exactly 1 minute

- Bench Press 1 Rep Max

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!

Main WOD: Bundle up if it is cold outside! Warm up with an easy 500m row, some lunges, and some inchworms to loosen up the legs. Try to increase the speed on each round rather than burning out early and jogging the rest. Ideally, your last rep is your fastest. Keeping an even pace on all reps is OK as long as the last one is still faster than the rest.

Strength: Time test your progress. Partner up and give each other a spot. Begin by setting your shoulders in rear of their sockets and pinching your should blades together. This will establish good support prior to bringing the bar over your chest. Use a straight-line path, press over your chest. Don't forget to dig your heels into the floor for additional stability.

January 24, 2015

2015 CrossFit Open

What are you waiting for?  You know you want to!
Check out who is already on Team Iron Major

What: 5 WODs over 5 weeks
Who: All registered Athletes in the Fort Leavenworth Community
When: 26FEB15 thru 30MAR15
Where: The Bubble at Harney Sports Complex
Why: Because it is awesome!
Find out more about the open by visiting
Cost: $20

January 22, 2015

Friday 15.01.23

Team WOD "Frenemies Match Play"
2 Partners, 2min AMRAP Each*

- Wall Balls 20/14#
- Pull-ups
- Box Jumps 24/20”
- Ground to Overhead 135/95#
- HR Burpees
- Kettle Bell Swings 53/35#
- Sit Ups

*1min rest between events
**Most reps per event wins the match
*** Best of 7 wins!!!

Strength: Back Squat
Find NEW 1 Rep Max

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!

Team WOD: Partners will be assigned at random for this head-to-head competition. Partners will compete side-by-side during each event. The Partner with the highest rep count in the event wins the match. Best of 7 wins the WOD. Rest 1 min per event to transition to next event. In order to facilitate a large group, teams will start concurrently at different stations and rotate through. Over all time for completion is 20min.
  • Wall Balls. Hip crease below top of the knees at the bottom, Ball hits above the line at the top.
  • Pull Ups. Full arm extension at the bottom, Chin above bar at top.
  • Box Jumps. Two foot take off, full hip extension on top of the box.
  • Ground to Overhad. Bar starts on the ground, Finishes locked out overhead. Any style.
  • HR Burpees. Chest and quads on the ground with hand off ground. Full vertical hip extension at finish.
  • Kettle Bell Swings. Weight passes behind legs at bottom, Finish locked out overhead.
  • Sit Ups. Shoulder blades on the ground ad the bottom, Shoulders through hips at finish.
Scaling: Reduce the weight of the Push Jerk to 115/75#. Reduce the KB Swing to 44/24#.

Strength: Time to see if you increased your old 1RM Back Squat! Here is a video for some tips on the Back Squat: https://www.youtube.com/watch?v=Vm7fQIqM9XU

January 21, 2015

Thursday 15.01.22

Main WOD

- 50 Medicine Ball Cleans
- 400m Run

- 5x 5 Ring Dips

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: You new this was coming... Med Ball cleans were introduced in the skill portion to reinforce the mechanics and consistency of the movement. Now it is time to add intensity without sacrificing the form. THIS WOD IS A GREAT OPPORTUNITY FOR FUTURE JUDGES. Most athletes will FAIL to reach full hip extension after the 10th rep in order to go faster. Partner up and train your eyes. Not a requirement, just a suggestion. Use the run as active recovery, except for the last one...try and burn out on your way in.

Refresher on the Medicine Ball Clean from Crossfit Training Guide
  • Feet are shoulder width apart or slightly wider
  • Weight in heels
  • Back arched/lumbar curve locked in
  • Shoulders are over the ball
  • Ball is between the legs with clearance for the arms
  • Arms straight, palms on outside of ball, fingertips pointed down

Skill Work: Ring Dips Ensure that your shoulder touches the rings at the bottom of each rep while also ensuring you achieve full lock out at the top.

Scaling the Skill: Add some weight to make it more challenging. Practice kipping or use a band to assist you through all 25 reps.

January 20, 2015

Wednesday 15.01.21

Main WOD
20min AMRAP

- 50 Double Unders
- 25 Kettle Bell Swings 53/35#
- 25 Sit-ups

Strength: Strict Press
3x 5 @ 60/65/70%

Assistance Work
- 5x 10 Dips -or- Push 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: Had enough double unders yet? Too bad. Everyone will need 1 rope, 1 kettlebell, and Abmat (athlete's choice). If you forgot your rope, substitute with pirouette jumps at 1:1. Remember to keep those toes up on the jump. Ensure a tight core during the Kettlebell swings and try to relax through the sit ups. You will hit your stride around the 8th minute and then it will be over all too soon.

Key Points of the Kettlebell Swing.
  • Use your hips to drive the kettlebell, not your arms
  • Maintain a tight core
  • Drive your weight on your heels
  • Keep your chest up - don't let the kettlebell pull your shoulders down
  • The swing finishes with your hips fully extended and kettlebell overhead (over your heels)
Scaling: If you do not have double unders, it’s 3:1 ratio.

Strength: We are on the final week of the 5/3/1 cycle, the de-load week. Notice: on your last set of reps you do not exceed the prescribed number of reps. Pointers below:
  • Hands just outside the shoulders; bar in front resting on the rack
  • Elbows down and in front of the bar
  • Constant tightness in the midsection, ribs locked down
  • Bar travels straight up
  • Active shoulder at the top of the press
  • More information at http://library.crossfit.com/free/pdf/45_06_press.pdf

IMCF Winter Fest Results

The IMCF Winter Fest on 17 Jan consisted of four categories and two divisions consisting of 18 athletes. The competition workouts comprised of four WODs ranging from 10-15 minutes. All competitors worked hard in establishing themselves as the fittest during the Winter Fest.

First, we would like to thank the volunteers that worked tirelessly in creating and executing a complex event. Without the assistance of our dedicated volunteers and MWR staff, this event would have been impossible to put on. Second, we would extend our thanks to our sister programs, Results, H.I.T Fit, and Tactical Athlete. Your athlete's achievements and assistance during this event inspired judges and spectator alike with their feats of overall fitness and determination.

Click here for pictures...

Winners and Scores by Category are listed below.

Men’s RX                                        Men’s Scaled
Oleski-1204                                      David-1181
Carlos-1131                                      James-1129
Josh-1104                                         Kenny-929

Females RX                                    Females Scaled
Tiffany-647                                       Valera-1020
Cassy-647                                        Jaime-935
Joni-565                                           Jessica-927


CrossFit Open WOD 15.1 is released on 26FEB15 at 1900 CST