April 22, 2014

Wednesday 14.04.23

Main WOD
11 minute AMRAP*

- Power Snatches
- Burpee Pullups

*Continue increasing reps by 3 each round

Option 1: 135/95 and Chest to Bar Burpee Pullups
Option 2: 95/65 and Regular Burpee Pullups

Optional Skill Work
Bar Muscle Up – Bar Muscle Ups/Box Jumps 1:00/0:40/0:20

Post loads and results to www.ironmajorcrossfit.com

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

Main WOD: The Burpee Pullup is falling on the floor, getting up, jumping on a pullup bar, and getting you chin over the bar. Do that any way you can. However, it is not a scaled jumping pullup. The bar should be higher than your reach so you have to do a regular pullup (kipping or not). This video has an interesting take on it for your more functional uses. Any grip, kipping, or strict works to Rx it. Just get off the ground and get over the bar. For the overachievers, get your chest to the bar. Every round, add 3 more reps.
Optional Skill Work: The Bar Muscle Up is cool to show off to family and friends at a kiddie park or anywhere you can find a bar. A great time to work on Muscle Ups is when your arms are tired. Let’s get better at it with an interval of Bar Muscle Ups and Box Jumps. If you don’t have a Bar Muscle Up, watch this lengthy video on mastering this movement and some initial steps for body positioning.

April 21, 2014

Tuesday 14.04.22

Main WOD
18 minute AMRAP*

5 Strict Ring Dips
10 Box Jumps (24/20)
15 Kettlebell Swings (53/35)

*And...you must row 1000m at some point during the WOD.

Optional Strength Work
Strict Press – 8x65%, 6x75%, 4x85%, 4x90%

Post loads and results to www.ironmajorcrossfit.com

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

Main WOD: This one is simply the 3 movements at relatively low reps, which can make for a nice burner. However, you must accomplish a 1000m row at some point before time is up. You can break up the row, if you want. The row does not count for your score. Due to lack of rings, use all available equipment for dips, like the 4 person dip contraption.

Optional Strength Work: Hopefully your shoulders aren’t too sore from yesterdays shoulder work. Check out this discussion about how to improve your pressing strength. Don’t get discouraged by the weight this guy can lift. The important thing is how to improve our own performance.

Admin Notes

April On Ramp Complete!
Great job Saturday by all Athletes & Trainers

April On Ramp Class
Future Events Below:

25APR:  Running with Laura. IMCF will be honoring the memory of CPT Laura Matejik Eberts, Staff Judge Advocate, by logging our running miles during our Team WOD on 25 April, 2014 at 0600 in the Bubble.
  • CPT Laura Matejik Eberts, Staff Judge Advocate, died March 21, 2011 in a rafting accident after returning home from a 12 month deployment to Afghanistan. She served with Combined Joint Interagency Task Force-435 and helped establish the detention operations center at Bagram Airfield.
  • More details on logging miles for Laura, go to Running With Laura FaceBook Page

26MAY: Memorial Day Murph. Team IMCF and Team RWB are planning an event to honor our Fallen Comrades on 26 May, 2014 from 0830-1030 in the Bubble. More to follow...
  •  LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings who died June 28, 2005 protecting his team in Afghanistan.
  • For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though Memorial Day Murph.

Early June: Next On Ramp!!!

Questions or comments to ironmajorcrossfit@gmail.com

April 20, 2014

Monday 14.04.21

Main WOD

- 10 Strict Presses
- 15 Overhead Squats
- 20 Push Presses
- 25 Front Squats
- 30 Push Jerks
- 35 Back Squats

Option 1: 115/75
Option 2: 95/65; 10 Push Presses, 20 Push Jerks, 30 Any Shoulder to Overhead

Optional Skill Work
Double Unders – Max Effort in 3 attempts or 3 minutes of Double Unders

Post loads and results to www.ironmajorcrossfit.com

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

Main WOD: I saw some elite athletes do this in less than 5 minutes. I just love a WOD where the barbell could stay off the ground the entire time… but won’t, because it is so difficult.
This WOD takes you through specific movements with different characteristics. Work on proper form and technique for each. Don’t get sloppy and do Jerks when Presses are called for. Be careful with the bar when transitioning to the Squats, especially placing the bar on your back. Option 2 allows for those who can’t quite get 10 Strict Presses. You will still get the relative intensity called for.

Optional Skill Work: Work those Double Unders. If we don’t work on them, they will defeat us. This video might help.

April 17, 2014

Friday 14.04.18

Team WOD
In 2 person teams complete the following tasks:

- 100 Shoulder to Overhead (75/55)
- 80 Kettle Bell Swings (55/35)
- 60 Back-rack Lunges (75/55) (30 per leg)
- 40 Toes to Bar
- 20 Wall Climbs

Optional Skill Work
Pistols – 1:00/0:40/0:20

Post loads and results to www.ironmajorcrossfit.com

Coach's Notes. Standard Friday team WOD start time of 0600, warm up prior and be ready for a WOD brief at 0550.

Team WOD: In teams of two, one person works while the other rests. Exercises may be done in any order, but each exercise must be completed before moving on to the next. There is no requirement for equal work between partners, but they must share one bar and one kettlebell. The purpose of one person resting is for that person to be able to give a max effort during the work period. Use the rest to your advantage. Talk to your partner about the number of reps you can do unbroken and transition quickly.

For the Back-rack Lunges, place the bar on your back (like you would for a Back Squat) and lunge forward. Your knee should either touch the ground or come within a couple inches of the ground before returning your feet to their original starting positions. Don’t walk around… stay in one place, lunging forward, then returning back.

If Wall Climbs are new to you… lie on the ground face down with your feet against the wall. Anyway you can climb the wall with your feet (basically walking backward up the wall), until you are in a handstand position facing the wall. Your entire body should be touching the wall from feet to chest. That is one.

Optional Skill Work: Do a work rest interval for the Pistols and see how many you can do each round. If you don’t have them yet, hold onto a pole or box to keep your balance. Or you can do a pistol on a box, with one leg hanging off. Or put a 2.5, 5, or 10lb plate under your heel. Talk to a trainer about what might work for you.

April 16, 2014

Thursday 14.04.17

Main WOD

- Overhead Squats
- Pull Ups

*50 Double Unders BETWEEN rounds (200 total)

Option 1: 95/65 and Chest to Bar Pull Ups
Option 2: 75/55 and Regular Pull Ups

Optional Strength Work
Clean and Jerk – 10 minutes to establish a 1RM


- 5 minute EMOM 2x Hang Power Cleans (70-75%)
Post loads and results to www.ironmajorcrossfit.com

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

Main WOD: Have you figured out yet that I love the benefits of Overhead Squats?... and pullups are just cool. Focus on an upright chest and active shoulders… push that weight away from you as high as you can.

For this WOD, we are doing Double Unders between rounds, so no DUs after the last round of 15. Scale three Singles for every Double. You have the two Options on Rx weights and types of PUs… or combine the Options for lighter weight, but C2B PUs. Scale as necessary.

Optional Strength Work:Warm up with a few lighter weight Squat Cleans and Jerks, then find your 1RM. Here’s a great video from the US Olympic Team on the Clean and Jerk.


Work on Hang Power Cleans with 2 Hang Power Cleans every minute on the minute for 5 minutes at 70-75% of that 1RM. The Hang position starts above the knee, works the second pull, and is more difficult then from the ground as you loose the power in the first pull.

April 15, 2014

Wednesday 14.04.16

Main WOD
3 Rounds For Time:

- 15 Deadlifts
- 20 Pushups*
- 25 Sit Ups*
- 200m Run

*Option 1: 245/165
- Any 1 round of PUs do Wall Climbs
- Any 1 round of SUs do GHD
Option 2: 185/125
- No subbing required

Optional Skill Work
Turkish Get Up – 5 minute EMOM of 2x TGUs (heaviest possible)
Post loads and results to www.ironmajorcrossfit.com

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

Main WOD: As I’ve mentioned before, Deadlifting is important. It causes a great neuroendocrine response, as well. Again, we are going for a higher rep scheme, so plan your weight accordingly. In Option 1, I put a little teaser for the overachievers: in just one of the rounds, do 20 Wall Climbs, instead of 20 Push Ups; and in one of the rounds (not necessarily the same round), do 25 GHD Sit Ups. They can be done in any round.

Optional Skill Work: The Turkish Get Up is great for core and shoulder strength and stability, coordination, and mobility. Check out this link for more on those benefits. Do a few TGUs at lower weight, building up to a working weight. Then start the clock for a 5 minute EMOM, doing 2 TGUs per minute.

April 14, 2014

Tuesday 14.04.15

Main WOD
3 Round For Time:

- 25 Power Cleans/Front Squats/Shoulder to Overhead (115/75)
- 20 Wallballs (20/14 to 10’/9’)
- 15 Toes to Bar
- 10 Burpees
- 5 Muscle Ups

Optional Strength Work
- Strict Press – 8x65%, 8x70%, 6x80%, 6x85%

Post loads and results to www.ironmajorcrossfit.com

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

Main WOD: This is a shoulder intensive WOD, so warm up those shoulders before “GO!”
On the barbell, the first round is Power Cleans, the second round is Front Squats, and the third round is Shoulder to Overhead. All use the same weight. For the Front Squats, if you do a Squat Clean from the ground, it counts as one of your Front Squats.

If you need to scale, scale the weight first, like 95/65, and do Knees to Elbows. Scale the Muscle Ups with 10 Chest to Bar Pullups or further to 10 Jumping/Banded Pullups.

Optional Strength Work: Strict Press again.

ReCap : IMCF Rocks the Throwdown at the Yard

Team IMCF featured three athletes (featured from left to right : Carlos Zayas, Charles Slider, and Allie Scott) competing this weekend in the "Throw down at the Yard" at River Market CrossFit on 12-13 April. 

All three finished in the Top 25 among a regional collection of stellar athletes. This event featured two time cap events, a 15 min triplet, a thruster ladder and two tested events on balance and accuracy rounding out for a total of six WODS. Our group enjoyed the event as well as the atmosphere of community during the two day event. The following is a synopsis of the weekend and some key takeaways from our athletes.

-Facilities and Equipment- I gained a greater appreciation of the bubble's facilities and the space afforded to athletes. I take for granted the space and equipment that the bubble provides and now understand the constraints of other boxes.

-Programming- This weekend was a great gauge in terms of figuring out where our programming sits in terms of quality. With the recent addition of Strength to our normal programming, all three of us were able to maintain a pace that enabled us to finish strong in all events. With some minor tweaking, I believe our models work and will continue to fill in gaps where needed.

Overall, this was a great event to attend and we enjoyed not only the competition, but the support from the IMCF community and athletes from around the region.

Check out the complete standings at http://throwdownattheyard.wodhub.com/competition/249/results