Oct 14, 2009


“GUT CHECK” (By Coach Rut)

For time:
21 x KB Swings (55 lbs)
21 x Pullups
21 x KB Swings
21 x Burpees
21 x KB Swings
21 x Box Jumps (24")
21 x KB Swings
21 x Thrusters (45 lbs)
21 x KB Swings
21 x Sumo Deadlift High Pull (65 lbs)
21 x KB Swings

Post time to comments.


Iron Major CrossFit Coordinator said...

The new pull-up rigs by Torque are SWEET! All the equipment came in from Rogue and is set up. Only thing missing from the order is the two rowers, which should be over there tomorrow afternoon.

Thanks to everyone that helped.

If you don't have an Operation Phoenix t-shirt, buy one, because tomorrow you are going to be swinging on $4000 worth of donations.

Russ said...

I plan to do this one Friday morning....think I'm gonna really need a partner if anyone is down.

jeffrey.paine said...

17:24 as Rxed.

Good one today. Appropriately named.

OkieDB said...

A Great Big Thank You to the Iron Major Coordinator for working this and to all Iron Major CrossFitters that helped set it up. You all are awesome.

Will the new Iron Major CrossFit Gym be open for access the same hours as Harney Gym? Are there any special procedures that must be conducted to use the gym?

Thanks again and I will quickly order an Operation Phoenix t-shirt to show my respect and help a great cause.

Train Hard, Train Smart, Train to Survive! Dennis Berry OkieDB Out!

Michael said...

Facility in Harney is really nice. Thanks to Dave and everyone else that made it possible.

Cut this in half (10 instead of 21 reps of each exercise). PT test tomorrow AM and wanted to make sure I could walk...

craigrr said...

15:03 as Rx'd

D_E_K said...

21:17 but used 35# KB and some were more Russian than American. Need a spot check on form there too. Sumos were 45#.

My gut feels sufficiently checked.

RW said...

Dave -
Are we getting bands for the gym?

PT test today

Wayne L said...

18:50 doing russian swings.

new facility is awesome. thanks to all those that were integral in bringing it here to Ft Leavenworth.

Looks like I won't hold my breath for getting selected to the Crossfit elective. looks like they will only be able to select less than 10% of the applicants. was hoping to get picked seeing how I never even heard of crossfit before coming to CGSC and i know i have a long way to go since muscle-ups seem like they are at least a 2 year project to try and get my first rep.

Jeff said...

Appropriately named that is for sure.

New gym area is very nice.

upty03 said...

16:16...harney looks great.

John said...

13:55 as rx'd, thx to everyone that made harney possible

Max said...

18:19 as Rx'd

This was terrible after the burpees.

C.L. said...


Scaled KB swings back to 35# on the third time around. Also had to scale box jumps to prevent going face first into the box.

Harney is fantastic!!

Russ said...
This comment has been removed by the author.
Russ said...

Catch up from 13 & 14 OCT

10,9...2,1 Burpees and Situps: 7:14

BS: 5-5-5-3-3-3-

5 rounds of:
10 Pullup
10 GHD
10 Pushup --- 5:45

Lord help me on Gut Check tomorrow.

CK said...

Post-poned this till tomorrow to go to Heather's cycling class....that was pretty tough!

Looking forward to Gut Check tomorrow with the whole crew...probably around 1300ish

stimey said...

As R'xd- 21:46. It hurt. CK- never use your wife for an excuse...:) See you all at Harney in November.
On another note-- for you marathon runners, what did you do for a taper 7 days out? I have the MArine Corps Marathon soon.

Russ said...

16:06 but with 45# sumos. Forgot to put on plates.

pd said...

14:59 as rx'd.

J. O'B said...

16:45 w/ American style KB swings but scaled the box jumps by stepping.

BRU-TAL! Good WOD to end the week.

Nick said...

Made up Gut check with J OB this morning.. Holy cow.. and wow..
15:14. Form suffered at the end but did as rx'ed.

before hand did 6 400 m intervals with a jog 400 in btw.. my time has come down at 15 sec since I started working out again 2 months ago with xfit. Fasted interval today was 1:25

Great Gut Check.. however we had to use Gruber b/c Harney is not open in the morning on sat.