Jan 13, 2010


Strength work:
Shoulder Press

21-15-9-3 reps of
Ring dips
Med Ball cleans (20#/14#)

post time for comment


Michael said...

Just a couple of quick questions for whoever is running the show these days (Dave/Phil?).

Do you know if we'll order any more Iron Major T-shirts? I keep checking at the CGSC store to see if they have anymore XLs, but all they have is a few Mediums and Larges. With the new class arriving, it might be a good time to get some.

Regarding certs...

Do you know if we will have another level I here in the spring?

Do we have any details on the Olympic lift cert? Will it cost us 595$? Or is CGSC going to pony up for this cert as well? Just curious.

Thanks, and sorry for all the questions...

jeffrey.paine said...

Shoulder Press: 115, 120, 120, 135 (f@3), 130

METCON: 6:13 as Rxed.

RW said...

115, 115, 115, 125, 125

METCON: 5:06

Here are the answers to your questions...

T-Shirts - For right now what is in stock at the CGSC store is all that we have. We need to make a decision to order more t-shirts like we have, or choose a new t-shirt and a new venue for selling them, maybe the Operation Phoenix website. Does anyone want to take the lead on this?

Level I Cert - We are working a level 1 cert for the spring. If it happens than it will occur during the week. Likely the same number of scholarship slots will be allocated as previously (around 20). More to follow.

Oly Cert - The cost is the same for everyone. We are asking CGSC to fund 1-2 slots for the cert (decision later this month). Those will be given to coaches with relative longevity on post so that they can serve in a trainer role for the Ironmajor community in that specialty.

Hope that helps...

C.L. said...
This comment has been removed by the author.
C.L. said...

Shoulder press: 145x5, 145x5, 150x5, 160x2 (f on 3rd), 155x3 (1RM = 185)

METCON: 4:10 as rx'd

Also, I've been doing some of the CrossFit Endurance WODs. Anyone else doing any of these? I'd like to see how others have been progressing with them.

Michael said...

115, 120,120, 135 (f on 3), 130 (f on 3)


Thanks for the answers, Ryan. A Level I would be great.

upty03 said...

115, 125, 135, 145 x 3, 155 x 2 (failed on third)...1RM is 155

METCON: 5:16

J. O'B said...

Shoulder Press


Nick said...

Shoulder press


John McGrady said...

SP 105, 115, 115, 125, 125
metcon 3:47
I must have drank some go-juice or something.

craigrr said...

125, 135, 135, 145(failed on 2, finished 2 @ 125),135


RW said...

Thanks to Nick and John for putting together the 2 new GHD machines the other day and helping put together the two new C2 Rowers.

Russ said...

Shoulder Press 115-115-120-130-130


Gary said...

SP: 115-125-135-145(f)-125-125

Metcon: 6:10