Jan 5, 2011

010511 THURSDAY

0530 and 0600 class 

Shoulder Press ADV (5-5-5-3-3-3) INT (5-5-5-3-3) BEG (5-5-5)

Skill development: Kipping pullup.

Open Gym 

Five rounds for time
10 Overhead Squats (OHS) @ 115/75lb
50 Double Unders (DU)

23 comments:

james said...

well its second day in a row any early birds have got a sneak preview of the next days WOD - apologies - I will speak to the tech department directly

Laura said...

Thats ok we like the excitement of the unknown!

james said...

Thanks Laura

**** A reminder for Friday*****

For those of you who don't know we are making an IMCF commercial. It will be about 45 seconds long and we aim to run it anywhere we can but primarily before guest speakers in Eisenhower. Anyway Zoran and Jmax will be in on Friday around 0545 to take some pictures and video of us wodding to use in the commercial. If you can make it to increase the numbers that would be great - please wear IMCF gear if you have it.

Rich said...

9:49. I scaled OHS to 75lbs. I got through those pretty well....next time I can go up. I think I could have handled 95. Thanks for the pointers this morning Neal and for the ego-check Rob.

Matt said...

14:40. Scaled to 75# for the OHS and had to do 3:1 for double unders. Same comment as Rich, I handled 74# pretty easily, I think I could have handled 95#. The pointers this morning on my OHS technique greatly increased my work capacity, thanks.

Bill said...

Any word on the next order of IMCF shirts?

Bill said...
This comment has been removed by the author.
Dave said...

Bill - was going to check, but the CGSC Giftshop (where said shirts are sold) is closed through Friday. Will try to remember Monday to ask.

Dave

Rich said...

Bill- i'm building the brochure this weekend and will get it out next week. My goal is to give it a week or so to generate the demand and then put the order in.

Rich said...

One more thing- there will be an online order form that James is going to post to the blog- and you can order it from there.

james said...

15.07 - OHS easy. DU not so.

scantlinohana said...

9:53 with 65# and subbed 100 single unders for the 50 double unders...

Bill said...

Thanks for the info guys. Dionne and I went to the CGSC store a few weeks back and they were sold out. As for todays WOD: 14:28 w/ 85# and 150 singles per round. I need some good coaching on the DU. We will see you guys in the A.M.

easterlr said...

Scaled to 95# and 2x single unders.

Time: 8:33

Worked on double unders before and after, but still can't get them consistently.

monroe said...

13:02 RXed
OHS unbroken, DU's in sets of 10-15


Day four with no coffee. I nneeed it bad.

Worked on Pistols and shoulder mobility prior

james said...

Mark - I can give up most things in the pursuit of better health - coffee ain't one of them!!

Smoking time by the way.

Neal said...

12:46...scaled OHS on rounds 3-5 from 115# to 95#.

Come on out tomorrow AM and bring a friend! We'll be doing a Hero WOD together to close out the week. You can, obviously, knock it out whenever, but the AM Crew will be starting the WOD at about 0535-0540ish.

Last thing...If you have an iPod with a cool (and clean!) playlist and/or an iPod player/speaker system, please bring it in tomorrow AM for the WOD. Thanks.

Noah said...

12:41, scaled OHS to 65#, jumprope was about 60/40 single unders to double unders. First two sets predominantly DUs, but as fatigue set in my coordination departed the pattern and had to mix it up to SUs and DUs.

Dave said...

Neal,

I have an iPod stereo, and will bring it in. Playlist - yes, have one. Will have to edit to make it SFW.

Dave

Rob said...

13:06 as Rx'd; I was at the limit for weight on OHS; the first two rounds were unbroken; I went to 3-2, 3-2, 2-2-1 and the last OHS were terrible form, I really struggled with Rds 4 and 5; I got 50 x DU on round 1 and then sets of 25 for the remainder

Hoys said...

scaled OHS to 75# and did 3 to 1 singles vs. doubles. 11:03. Two of my goats in a couplet, nice!

Neal said...

thanks, Dave...looking forward to it.

Laura said...

8:30 .I did 55 lbs. OHS, 100 jump rope instead of double under. OHS felt about right, think I should have done more jump rope, it was too easy compared to the double unders.