Jan 5, 2011

010611 FRIDAY

Please turn up in droves for tmws WOD wearing IMCF gear as we are making a IMCF commercial and need to get lots of cool pictures and video. No need to bring cameras as Zoran and Joseph will be there as the media team.

0530 and 0600 class

For time:

The "300" :
25x Pull-ups,
50x Deadlifts (135/95),
50x Push-ups, 50x Box Jumps,
50x Floor wipers (95/65),
50x KB swings (55/35),
25x Pull-ups

* reps and load will be scaled by individual, see video for floor wipers.

Kimberly demonstrates a floor wiper from CrossFit Emerald Coast on Vimeo.

Open Gym


5 Rounds For Time
22x Kettlebell Swings (KBS) (72/53)
22x Box Jump (24/20)
400m Run
22x Burpee
22x Wall Ball Shot (20/14)

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.


Laura said...

Sounds like the kick in the butt I need this morning! I will try to remember, sincerely, CPT Dan Whitten during this exercise. Thank you for serving and protecting our country.

Noah said...

Sorry I missed the early morning crew, but the mid morning crew of Zoran, Darryl and I suffered together in honor of Capt Whitten paying the ultimate sacrifice.

50:50, scaled KB and WB weights after round 1 but did all reps.

easterlr said...

Whew, what a killer!
Scaled KBS to 35# and subbed rowing for the run.

Time: 39:02

james said...

Huge thanks to Zoran, Joseph and Chris for doing the AV this morning. I am pumped to see what the video looks like.

45.32 Rxed

Zoran said...

I like to thank you all for coming this morning for picturing the WOD.
Also many thanks to Joseph and Chris for professional taking pics.
I'll try to do my best putting together the Video. When I have the draft, I'll posted for comments.

I stayed after you all to honor CPT Whitten, and yes Noah it was suffering, but I felt really good.

45:30, scaled KB and WB weights from round 1 to 5.

Bill said...

That was the first time ever using 70# KB. I had 1 speed in this wod - slow. RX 55:04. Great turn out this A.M.

Gary P said...

47:17 with 53# KB. I definitely pushed harder due to the energy coming from such a large group. Thanks.

monroe said...

What a great event. I've been missing the morning crew, and this was a great way to get back into it. Did it RX, but don't know my time. I think Rob and James were finishing as I began my last round.

Some news to share: Rob and I got a committment for 20 scholarship slots for the March Cert. This will be for CGSC students only.

There are three more Hammer strength lifting platforms and the old pullup rack in storage. Working to get those in the bubble.

A word on the new platform: KEEP RACKS OFF THE WOOD.

Saw a couple books that may be of interest for you nutritiously conscious types. First is Gary Taubes' "Why we get Fat and What to Do About It." THis is essentially a condensed version of Good Calories-Bad Calories, well worth the time to read. THe Other is an older book now out in paper back, "Clean" by Alejandro Junger. Junger is a cardiologist who lays out a 28 day de-tox plan. Good news, it works and doesn't degrade performance too much. Bad news, no coffee. The booze I could live without, but coffeee...Seriously, the headaches have subsided and I feel much better. Probably no need to buy this one, scan it in the bookstore. The method and foods to eat/avoid are on Junger's web page. Have a good weekend!

Neal said...

Lots of props to give out today...

First, thanks for the great turn-out this morning. Most importantly, it was awesome to honor CPT Dan Whitten's memory together through this WOD. In addition, it was great to have such a large crowd for the video. Hope we can generate interest for this sorta crowd again on Fridays since we normally try to do more of a "team-oriented" WOD on those days...but, we'd love to have that kinda group every other day of the week too!

Also, a big thanks to Zoran, Joseph, and Chris for doing all the video and still shots. They blew away all expectations I had...come out and join us for a WOD in the AM sometime!

Thanks to Dave for the playlist...awesome motivation. Let us know if you'd like to continue this (or not) and we'll follow through.

Also, not sure if Wilson posts or not, but that guy was killin' it this AM! I started offset by two events and he nearly caught me...great motivation for me.

Due to the technical nature of Overhead Squats and some of the questions that surfaced regarding them (after Thursday's WOD), we're gonna conduct an Overhead Squat mini-clinic on Monday AM. Stay tuned to the website for more details.

36:21 as Rx'd. Dave, Is there a possibility I could be in the running for the longest post ever?! Sorry to be that guy...I'm done. See you on Monday.

james said...

The music rocked. One vote from me.

Greg said...

Great WOD, 46:02 Rx'd, I vote for music as well. I am in for the OHS class on Mon. I enjoyed trying to keep up with Hoys and Gary P today, great motivation.

Rob said...

43:01 with 2 x 400m run and 3 x 500m row; I was on track for under 40:00 until I started seeing double with 22 box jumps left and a 400mrun - I think it took me 2min just to do the last 400m run

Nontheless it was a great workout. I knew Dan Whitten from my time as an SGI at MCCC. He wasn't in my seminar but I did grade several of his OPORDs. He was impressive in an academic setting and I'm sure it carried over into the operational Army. God Bless him and his family.

Thank you Team RADON and Zoran. I'm looking forward to the final product.

I'm not a fan of music dudring WOD but I'll go with what works best for the group. It's only a minor point to me - something big is loosing layers of skin from your hands during Linda becasue it's below freezing in the bubble!

Gary - good to have you this morning. I think Wilson is going to start joining us in the mornings. He was an afternoon/evening guy but with the new hours he is forced to the morning. This was his second WOD with us and he commented how much easier it is with the morning crew!

Dave said...

Many vying for the "longest post" title today. I promise not to try to out-do them.

46:36, as Rx'd. Great turnout...the level of motivation probably dropped a good 5-7 minutes off of my time. Good thing that we do these right before the weekend...my lower back was tight all day post-WOD. Might be an issue with my form on the KBS. (Anyone notice anything?)

I'm more than willing to bring music every day if everyone wants it...well, except old man grumpy Rob, that is. (And if you've got any suggestions/requests, I probably have it or can get it. Just has to be clean - or have a clean version available.) Just let me know. (No, Neal, I will NOT add any Justin Bieber.)

I do also like to play around with iMovie, and can do some work with some pictures/music/etc. Team Radon and Zoran - any chance I can get those pics as well?

Bill said...

Let’s keep it going on the music. Also, great idea about the OHS clinic. How about having a movement of the day each day (snatch, clean, DL, DU, etc) with someone being the instructor. I know we have a lot of SME in several areas. Any thoughts?

Club Radon said...

Just to let you know: I have the DVDs here ready for Zoran to pick up. I burned four copies so that he can keep one for the video and you can distribute the rest (it sounds like Dave wants one).

Good job today, not an easy one, but it was inspiring to see how you knocked it out. We will be doing this one tomorrow.

scantlinohana said...

First two rds great.
Scaled rds 3-5 to 11 per exercise so I could finish.