Oct 21, 2010

FRIDAY 102210

'Roy'

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.



16 comments:

Phil B said...

let the hand taping begin!

George said...

I have been playing with my scaling the last few weeks. Those of you just starting out might want to consider dropping the deadlift weight. To keep your intensity up you want to be able to get through the first two rounds without stopping. You might try a body weight or 185, a 20" box, and/or jumping pullups or band assisted.
Hope this helps.

see you all around 0515

Phil B said...

great group this morning for a tough wod.
rx'd: 20:44

George said...

scaled to 185 and 20" box
24:07
excellent work by everyone! enjoy your weekend

craigrr said...

20:30 as Rx'd; challenging WOD and around Rd4 all I could think about was how the heck am I going to do Grace tomorrow!

For those that are still undecided on Grace tomorrow for the Barbells for Boobs I hope you will join us. It should be a blast.

If you didn't get a chance to read Thursday's posted article 'Getting Past the Pain' I would encourage it.

It's great to see so many people working out in the mornings. Encourage those around you to post their comments. Last year we had a couple of guys say that they didn't want to post anything because their times weren't on the same scale as everyone else's. This blog is not just for tracking our times. It's for thoughts, ideas, questions, etc. It would be helpful to us as a community of crossfitters and specifically military crossfitters to exchange our ideas. So after your post your time if you have thoughts, ideas, questions, words of encouragement, something you want to get off your chest, etc. then post it. I think this will help those that are a little intimidated to post to start posting. Just my 2-cents worth.

Have a great weekend.

Noah said...

26:11 Scaled deadlift weight considerably and had some band-assist pullups in order to keep the intensity up, was able to stick with 24" jumps. Next week I will look for some guidance on my deadlift form, one of my weak areas that seems to adversely affect my lower back...clearly doing something wrong. Good workout all the same.

james said...

Noah - grab on of us on Monday and we can take a look at your DL.

I will be at Barbells for boobs tmw - if you want to swing by and watch or participate, any support is appreciated.

craigrr said...

FYSA - I asked the MWR building guy about heat at the bubble gym. Below is his response and below that is a response from a DOL guy.




MAJ Craig,

I've been working on the heat situation and have contacted the contractor about the heat in the bubble gym. This the information that I have so far and I will keep you posted on the progress.

Please give me a call if you
have any questions or if there is anything that I can help you with.

V/R
Leonard H Lewis
Gruber Fitness Director
Ft. Leavenworth, Ks.
684-5136


Sir,

I have been trying to get heat for a bit. The gas line is in place,
but requires a specialized, licensed, fuser to attach a line to a main line. I have one scheduled for the 26th. The other problem is this, the gas regulator and especially the meter, which is expensive, is being installed along with 25 or 30 others via another contract. I do not control that contract therefore I am at the mercy of the other contract administrator which I have convinced that I need top priority. I hope to have all stones
in place and that means heat , by the end of next week. I assure you I am doing everything I can possibly do to expedite this situation. Thank you


Randy R. Koelliker
DOL/DPW
e
Directorate of Installation Support
Contract Admin Branch
820 McClellan Ave.
Bldg. 85
Fort Leavenworth, Kansas
66027
randy.koelliker@us.army.mil
Phone: (913) 684- 8911
Cell: (913) 290-0686

Gary P said...

I wish I had seen George's post before working out today. I started at 225 but dropped to 155 by Round 3 on deadlift and so much was already gone that it was hard to do that. Pullups with blue band assist until the last 13 of set 5 when I had to switch to green band. Box jumps were fine.
33:58--hard but I loved it.

Neal said...

18:48 as rx'd. Awesome to see everyone out this morning. It's definitely not about the numbers, but it's really cool to share the suck with a larger group, especially on Hero WOD days. If you're out there doing Crossfit and you want a crew to work with, we'd love to have you each morning at 0515...everyone is welcome. If that time doesn't work for you, there are several other times throughout the day that Crossfitters get together. I think there's a CF Journal article out there about this (James/Rob/Phil...you tracking this one?), but working out with a buddy or group has so many advantages. I'd really encourage you to give it a try...from a team/camaraderie perspective, it's been especially meaningful to me given the fact that I haven't been in a "unit" the last several years.

OK, I've more than taken up my space. Look forward to seeing you on Monday!

Jen B said...

I'm back in the fight after a somewhat extended hiatus from IMCF.
I didn't see a women's Rx weight for this WOD. I scaled to 135, used a 20" box, and used a band for pullups.
22:33.

I know others have posted APFT improvement stories, but I'd also like to share a couple of thoughts. Yesterday I did ten push ups beyond my max in the first minute and hit a run time more than 2 minutes below my prescribed max time. Granted, I'm in the 'old lady' category, but committing to Crossfit has allowed me to maintain a fitness level far beyond the Army's 100% test score standards for my age and gender.

Rich said...

22:48. I did 165 for DL but RX for box jumps and pull-ups. Pull-ups got a bit sloppy toward the end, so I broke them up a bit, which added time. I second Neal's input on the morning crew...good crowd today and more is welcome! I'll be there tomorrow morning!!

Rich said...

One more post- would anyone be interested in an IMCF hoodie sweatshirt? Pullover or zipper?? Anyone know what we would have to do to reproduce the logo? I figured something with the CGSC foundation....I'll ask...but just wanted to see if there was a demand.

Hoys said...

scaled to 185 and due to flow I jumped on a 165 bar on rnd 3

20:51

good times!

Matt H said...
This comment has been removed by the author.
Matt H said...

Did 3 rounds because I had to get to the Section 10 mandatory fun get together.

14:00 switched to green band on 2nd round.