Feb 24, 2011

022511 FRIDAY

General
In case you thought Dave Hudson was just a big tall dude who could deadlift buffalos, I present his Iron Major CrossFit commercial. The plan was to play it prior to a guest speaker in Eisenhower auditorium unfortunately there were some concerns that it may lead to a perception that our particular type of kool aid was being officially sanctioned. If this doesn't motivate you then you are probably an inanimate object. Thanks Dave.






0530 and 0600 Class

The Core, The Core, The Core: Rounds for time of 200 single rope turns, 10x Hammer Throws (5 ea side), 10x Hammer Slams (5 ea side), 10x GHD Sit-ups, 10 x Glute ham raises w/ back extension, 10x OHS 95/65, 400m Run

Beg = 1 round, Int = 2 rounds, Adv= 3 rounds.

Open Gym

"Double Unders From Hell"

Teams of 3 will complete 1800 Double unders for time.  Only one teammember will be "on the rope" at a time; one of the other team members must be either in the plank position or hollow position for the double unders to count.  The two non-jumping team members will switch between the plank and hollow positions.  For instance, TM 1 starts on the rope, TM 2 is in the plank, TM 3 is resting. Anytime during TM 1's time on the rope, TM 2 and 3 can switch who is resting, switching between plank and hollow positions in the plank(TM2)-plank(TM3)-hollow(TM2)-hollow(TM3) position sequence until the team decides to rotate; TM 2 goes to the rope, TM 3 in the plank, and TM 1 resting, etc.  Teams decide when to switch plank/hollow and when to rotate into the rope.  (Sub for DUs is 3:1 singles.) See pics for planks and hollows.




22 comments:

rett.burroughs said...

Still taking request for musAc for tomorrow......morning-ish......

Neal said...

If you've got a jump rope, please bring it tomorrow AM. I'm sure we'll be good, but given our recent attendance on Fridays, you never know how many we might have. Thanks! See ya in the morning...

Julie said...

If you are on a team and you can't do double unders, then how does the scaling work?

Julie said...

Sorry, just read the sub! Thanks!

Dionne said...

Don't know about anyone else, but I got chills watching the video. I'm really proud to be associated with IMCF.

kyle hogan said...

55:41....I guess I need to work harder at learning how to do DUs...Thanks to my team mates for carrying me...

Dave Hudson said...

39:43 for team Julie, Kay, and Dave. Julie did singles (3:1) throughout, Kay switched between DUs and singles, and I struggled through DUs, each doing 600 (or the equivalent). We broke it up into 12 rounds of 50 (or 150) each. I was able to get through the first 50 unbroken, then broken into 2-3 (sometimes 5) sections.

It's awesome to have two folks who carry you through the static holds...both Kay and Julie have high capacity for body-weight holds, whereas I, as the big dumb animal, do not.

For those who braved the bad driving conditions, thanks for showing up! For those who didn't...I believe Rich and Steve (the Air Force variety) will be running it this afternoon. Time TBD...maybe 1600? Can you chime in?

PS - Dionne, glad you liked the vid.

Rich said...

I should be there around 1500ish if anyone wants to join me.

james said...

I think we were 43 something - good WOD - I wouldn't just decide to do 600 double unders of my own accord.

Julie said...

Dave, thanks for the compliment! And it means a lot coming from you! You and Kay are amazing on the double unders and if I get a rope like yours than maybe I can keep up with you and my hubby!!! You know he will be bragging later on today! :) Way to go Dave and Kay!!! Great workout this morning!

Kay said...

I love these team WODs and CrossFit. Thanks Julie and Dave for making great teammates! And thanks for welcoming me so quickly into the group. Everyone is so inspiring! Love the video, too!

Greg said...

Great work out today, since this week I did my first DUs it was a great test to see where I need to go in the future. James and Bryan were awesome teammates - I was definitely the caboose in this group.

I loved the 80s music, showing my age, but I think I knew the words to every song. Thanks Rett!!

Air Force Steve said...

Did Fran (3:36) today with an extra 15 Thrusters. Let me explain: Rich and I had planned to do Fran then follow-up with the DUFH WoD...until the Rich drama occurred halfway into his first 21 pullups. I was 15 Thrusters in when I heard a crash and cry of anguish from his direction. I thought a sniper had taken Rich down, but in reality he had slipped off the pull-up bar, crashing down on his shoulder and ribs. We did some SABC and assessed that he was going to live, but with some injuries. He then tried to make the Army proud by finishing the WoD, but that didn't last long (wisely). Needless to say, he departed the gym to try to get an X-ray of his ribs. I started Fran over and was thankful that Rich wasn't there to try to get me to do the 2nd WoD.

Rich, let us know how you're doing.

Here's some old Fran times showing my progress:
May: 6:28 w/ Red Band and 70#
Sept: 7:48 w/ strict pullups
Nov: 4:40 w/ kipping pull-ups

I did mostly Butterflys, but had to stop occasionally to arrest my swing.

Julie said...

Hey guys! Rich is okay and no broken bones. Just in pain and taking some good medication now. He saw the flight doc and took xrays, but the xrays looked good (ribs looked good too). Don't know when his next workout will be...and all I said to him was "I can't believe you passed up a time to do doubleunders!" Anything to make him smile!

Dave Hudson said...

Julie - thanks for keeping us posted!

Rich - that sucks, man! Take time to recover. As I can attest, it does no one, particularly you, any good to rush back. (You're still helping with the Foundations tomorrow, right? I kid! I kid!)

I find it strangely coincidental that the man who is in charge of our programming starting next week hurt himself, and now WILL (wisely) miss out on some of the pain he is inflicting on us. Of course, that happened with Neal in January too...hey, WAIT A MINUTE!

Nobody told me that February was supposed to be when I got injured!

Oh, and nice job, Steve! Great time! Another PR!

But if Rich was already on the pullup bars when you were still at 15 on your 21 thrusters...RICH WAS BEATING YOU?

Dave Hudson said...

Oh, and Rich (and Julie), if you guys need anything, let me know. I've got a Theracane that Rich can borrow if it will help anything.

Dave

Kay said...

Oh, my goodness! Rich, I hope you get better soon.

Dave Hudson said...

And thus concludes Dave's programming month. I do hope that each and every one of you got something out of the programming...that you became stronger and faster; developed a new skill, or built on an old one; that your capacity became greater.

A quick survey of the message boards, and I saw that we had 13 NEW PRs set across three movements/WODs (1 RM Deadlift, Elizabeth, and Fran) amongst 10 different athletes. That's NOT counting the PRs set for those who hadn't done those movements/WODs, and it DOESN'T account for any that weren't posted on the message board (or those who didn't say it was a PR). PEOPLE...that is AWESOME. NONE of that is due to my programming; it speaks more to all of your dedication and consistency. On top of that, we won the first of two XFL WODs (still waiting on results from the 2nd).

I'd love to hear anyone's thoughts on the programming from February. Not just "It was great," (though that's always nice to hear) or "It sucked," but what made it great or suck. It's the only way we get better as a group - and individually. I'll take any thoughts from anyone - be it an "experienced" CrossFitter or someone brand new. (If you'd rather not share over the boards, drop me a line at palerower@gmail.com)

You ALL inspire me to be a better athlete, trainer, and coach.

Stephen said...

Team Neal, Steve (Army Type), and Nels had a time of 36:07. It was an awesome display of team work and I was so stoked that we got to finish the round to the hair metal classic "THe FInal Countdown". Thanks to Rett for emplacing that ear worm that went all day.

On another note, I just want to thank everyone for the support since I joined the program. It's been a awhile since I was motivated when it came to fitness. IMCF has given me something that I was missing and I thank y'all for that.

Rich: Hope u feel better, bro.

Until Monday.

Scott said...

Made up FRAN today, because gym was closed yesterday afternoon.

8:54 as RX'd = PR for me.

rett.burroughs said...

As walked through the Halls of Lewis and Clark, I heard faint yet distinct refrains of "The Final Countdown" all day. Brought a tear to my eye and joy to my heart. I will continue to take requests for more musAc for next week if you like. Kyle wants some Cinderella and someone asked for some "Eye of the Tiger." IMCF is an awesome community! Rock On!

Rob said...

34:44; I don't remember my partners names as they were newcomers; we each did sets of 50 (either DU or singles); at the 25 mark he would call switch and the other two would assume either the plank or hollow; it took us 36 sets of 5