Nov 18, 2010

FRIDAY 111910


Ten rounds of:

Run 150 meters (Row 200)*
7 Chest to bar pull-ups
135 pound Front squat, 7 reps (take it off the ground please people)
7 Handstand push-ups

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

* I think we might make the run 200 because we have a track for that. 


craigrr said...

On Thursday afternoon IMCF did a 1-hr 'What is CrossFit?' presentation to members of A910 elective in CGSC Class 10-02. First of all I want to thank Susi and Marisa for the awesome demo work during the presentation; they were incredible though all three mini-WODs!

I was asked to explain in 1-hr what CF is. I was skeptical at first on the 1-hr time limit, but I looked at it as an opportuity to 'sell' CF to an audience that otherwise may never have exposure to it. I did a white board presentation on the core principles of CF, had the girls do mini-WODS, and the students did a Tabata air squat.

There was so much interest that the instructor has to cut off the Q&A to get to the next class (which was a yoga instructor). Three of the students wanted to sign up for the upcoming Foundations. The instructor said that he still gets positie feedback from the last time we did this for the A910 elective.

So here's my thought. We do the Foundations classes and they have been successful. There are people who aren't ready to give 1-hr for 4 or 5 days. But if we could get 1-hr of their attention I believe they would be willing to invest the time in a Foundations class.

Here's my question. How can we get groups to listen to a 1-hr 'pitch' on CF? Does it come from peers in the small group? Is it from our spouses and their friends who are maybe skeptical? How do we engage the CGSC faculty? How can we get the pre-command course to give us 1-hr (because these future BN and BDE commanders are going to have crossfitters in their formation)? There are a whole bunch of other groups out there that we could engage.

Your thoughts on the whole 1-hr pitch? and how to get the groups lined-up?

Iron Major CrossFit Coordinator said...

Rob - I see no reason that as a 'interest group' on base we can't just write to the director of pre-command and offer the service - unless there is someone we know who we can influence ? I can certainly attempt to get an audience with the incoming international for CGSC faculty...

Rich said...

I know a several folks on faculty. Also, one of the SAMS fellows works out in the morning with Stewart's crew. I have a couple of ideas, but don't want to get too long winded on a post- I'll talk to you in the morning.

Side note- the word verification I have to type in to post this is CHONI- that's Kurdish for hello. Funny.

Dave said...

Rob -

Couldn't agree more. I think some folks are scared off a bit by the hour-every-day-for-five-days model, UNLESS they've seen said class of "What is CrossFit?" I think THAT (the class) is a MAJOR selling point. I myself got interested in CF about two years ago because a CPT who worked for me told me a little bit about it, and I investigated the mainsite. Something like that, though, is an exception, rather than the rule, in my opinion. I think I was just bored with the same old "Chest/Tris on Monday, Backs/Bis on Tuesday, etc. and realizing that, due to my genetics and refusal to chemically enhance myself, I was never going to "get huge." (Ironically, I've put on more muscle mass, to include my still (and happily) scrawny arms and chest with CrossFit than ANY "bodybuilding" program I had tried. But I digress.)

I would be in favor of IMCF offering a "What is CrossFit?" class (separate from a foundations week - but as a selling point for it).

Along with this, what are the thoughts of offering it on Saturday mornings (in addition to during the week), kind of like a lot of private affiliates do? Wouldn't need to be every week by any means. That, and/or the afternoon, I believe, would generate the most interest/biggest audience, particularly amongst the non-students (spouses, other military members, etc.) Maybe even a LATE afternoon or early evening on a weekday...after all, I don't ever remember getting off before 1700 back at work. (Don't get me wrong - the morning sessions and 1600 timeframe are great for students.)

Second - but at least tangentially-related note: was talking to my SGA today (not a CrossFitter; still working on him), and he said that since he has been teaching here (not sure how long that is), Greg Glassman was one of the GSPs. (And, as most of you know, he gave a presentation a few years ago at the Army War College). What are everyone's thoughts on trying to get him here to speak? (He'd have to be better than the "nutritionist" we had, who didn't even know the difference between Monster/RockStar/etc. energy drinks and the increasingly-popular 5 Hour Energy drinks, but I again digress. She wasn't COMPLETELY off the mark with most of her stuff.) After all, this IS the lowest level/rank that us officers are all at the same place at the same time.

And third (totally unrelated) - thanks for all of the attention from the attendees/"students" (I only use quotation marks because I am only very loosely an "instructor") at the Rowing Clinic...and thank you for allowing me to use you as guinea pigs as my "instructing," "teaching," and/or random meandering thoughts evolve. (Special thanks to the Maxwell're more than welcome anytime!)


Bill said...


We are not at Leavenworth yet (13 Dec) but I would love to try out for the team. Are there any bench mark times or weight you are looking for? Either way I would love to do the training. Thanks Bill

james said...

Bill - I have started a IMCF "Road to the Games site" (see IMCF site "upcoming events" on the right hand side. In the next few days - I will post a loose intent for how I see this going off. As a guiding principle I suggest that we are doing this team/games/thing to lift our performances across the board and provide focus. Bottom line - it will be inclusive - we are all going to go faster and heavier as a result. Anyway watch the "Road to the Games site for more".

craigrr said...

Very tough WOD today; 27:03 as Rx'd; I felt stronger on the 200m than any recent run events; FS were humbling...I mean AWESOME!!

I'm lookin forward to the KSU Foundations tomorrow

Phil B said...

Rob and others, great comments on exposing CrossFit to a broader audience in a shorter time. I particularly like the possibility of pitching it to the PCC folks and the international students, almost as part of their inprocessing/orienting them to their respective courses. In the past, when we received significant top coverage, that would've been something we could've pitched in a periodic meeting after vetting with Mr. Weafer. That still may be an option, and one that he would probably support.

As far as getting Glassman here, we tried like crazy (I know, I was the one emailing HQ regularly) to get him to come back and either give another pitch or CrossFit 101 to the student body, or anything. He has yet to demonstrate an interest to return, but it may be time to reengage. I don't know if it had a huge effect, because our participation of athletes after completing the Level 1 has been about the same before and after Glassman's visit.

Enjoy the foundation tomorrow gents, can't wait to see the pics. I was OBE this morning, studying for comps, but will make it up tomorrow. Did OHS with KB (alternating arms) at home

Neal said...

33:42, though I scaled the HSPUs on rounds 7-10 by using the blue band combo. Wow, this WOD killed me. The FS were tough, but doable...the HSPUs??? Not so much.

Glad to have Greg on the team (even if he is a Tanker)...all 5 days with the morning crew this week. Great work.

Iron Major CrossFit Coordinator said...

Neal - take it easy on the tankers !! I found the the front squats made me feel like I was drowning - i dreaded them each round.

Dave said...

Hey fellas...I seem to have left my high-density Power Systems roller at the Bubble. Would have been yesterday (Thursday) afternoon after the rowing clinic. Wasn't there this afternoon (Friday)...don't suppose anyone picked it up?

Iron Major CrossFit Coordinator said...

Dave - didn't see it - but I will be there on sunday and will secure it if I see it (How much would i get on ebay do you think?)

Straus said...

only finished 7 rounds with 95 pounds on the squats.
did one round row

Matt H said...

First time back in the gym after my baby girl was born. Only did 5 rounds since my watch malfunctioned so I don't know my time.

FS-95 lbs