Nov 1, 2010

TUESDAY 110210

Burgener Warmup

then

3 rounds for time

12 ring dips
6 power snatches @ 115/75
18 pullups

If your rowing sucks then show up for the "rowing clinic" on this Thursday,  0615 - 0645, when Dave Hudson ,who knows how its done, will give us a few pointers.

See video for how to...power snatch

16 comments:

james said...

7.20 - a smoker, my lungs and the cold air were not good friends

George said...

RX: 8:07
round 2 got me

Matt H said...

9:30 - scaled snatch to 95# on first round then went down to 75# for second and third round so I could use the correct technique and not just do a press.

Rich said...

8:18 at 95lbs. Should have dropped to 85 for final set of snatch. Dips were kind of shallow and weak on the third set but I made up for some lost time on pull-ups which was cool!

Phil B said...

rx. 6:48. my form on the last round was atrocious, and i apologize to anyone watching me for "this is how you get it done"

i echo james' comment on cold air + heavy breathing = bad

good to be humbled first thing in the morning by your friends. well done neal and jim!

Straus said...

First time (again!) on power snatch...
15:20

Bill said...

We are PCSing to Leavenworth soon, my wife and I are flying out there next weekend to find a house. Do you all get together for WODs on the weekend? Also, during the regular classes (0530) is there someone coaching, or is everyone doing the WOD? Thanks Bill

craigrr said...

7:19 w/HSPU sub for ring dips (1 for 1); I tried a few ring dips and had just a little pain in R shoulder as it's come a long way; I didn't get a deep dip either; I didn't want to aggravate it and undo the progress so I did HSPU

Bill - I don't know of anyone who consistently works out on the weekends but the best way to find someone is through this blog. When you do decide your workout time let me know and I'll try to show up just to say hello and put a name with a face.

IMCF does not have a 'class' and so there are no instructors. However, there is quite a bit of instruction going on all morning; we are coaching eachother and anybody that needs/asks for some help. We start to try to do the WOD at the same time but usually there are two to three groups that do the WOD within 5 to 20min of eachother.

CrossFit Results meets at the same time in the same facility. They do have a designated instructor that doesn't do the WOD with the group. You can contact Stewart on his website for rates
http://www.crossfitresults.net/

james said...

Bill - generally we are 5 on 2 off so nothing formal on the weekends - the 0530 sessions involve everyone doing the WOD but there is normally at least 6 to 8 level 1 coaches so the WOD is kind of staggered so that we can coach those who need need/want it (which is pretty much all of us)

Neal said...

6:16 as rx'd. Snatch form on last round, in particular, was pretty poor. I think I was pressing it more than anything else after I got the bar to shoulder height. Gotta work on this goat.

Bill, look forward to seeing you soon. Not sure if you're a morning person or not, but a great group meets at 0515ish and then starts the WOD at 0530ish...we'd love to have you join us.

Bill said...

Thank you all for the great info. We are going to stop by the gym on the 13th, can someone shot me a bldg # for the gym? We are looking forward to meeting you guys. Thanks Bill
P.S. What do you guys know about Parkway Ct in Leavenworth? We are going to rent out a house there.

james said...

Bill

Harney Gym - the following link is a google map. http://www.ironmajorcrossfit.com/p/where-is-iron-major-crossfit.html

Its a big temporary shelter.

Parkway Ct is about 300 metres from my house. its a friendly, safe military neighborhood - an easy drive from post - you will like it.

craigrr said...

Bill - when you get closer to the 13th let me know when you are going to the gym and I'll try to meet you there. I live on post about a mile away.

Brandon said...

9:00 I started with 115 and then scaled to 95 on power snatch. I have never done a power snatch so that was pretty interesting.

if you haven't tried it, family workouts can be alot of fun. my 22month old daughter has worked up to 5 second hanging from a bar, as many as 6 or 7 times in a row. Not at the gym, there's a trapeze bar on our swing set.

Hoys said...

6:31 scaled to 105 on the snatches....which were not pretty

Matt H said...

Bill- there are IMCF foundations classes throughout the year then there are groups that break off from those classes and determine good workout times that fit individual group schedules