Mar 8, 2011

030911 WEDNESDAY

General 

The games site is up!!!! Lets talk more about it at 0630 tommorrow in the bubble - at the games open meeting.


0530 and 0600 Class

5x5 of 70% 1RM RFEES
4x7 of 60% 1RM Front Squat
3x10 of 50% of 1 RM Back Squat  

Open Gym

XFL WOD
30x Box Jumps (24/20)
12x Deadlift (185/125#)
20x Box Jumps
9x Deadlift
10x Box Jumps
6x Deadlift

NOTES for XFL WOD 9 March Box Jump: Hips must reach full extension on or above the box. Ball of foot must make contact with the box. Deadlift: hips must be fully open at the top and plates must touch the ground at the bottom. Dropping weight from the top is allowed.

37 comments:

rett.burroughs said...

I heard it was a quiet morning at the bubble this morning. I broke the third rule of crossfit. No crossfit outside of the group. I ran without meeting at bubble. I shall be punished. MusAk mañana. Rock on!

Iron Major CrossFit Coordinator said...

http://media.crossfit.com/cf-video/CrossFit_SpealButterflyTechnique.wmv

for all you butterfly kippers out there

Gary said...

Lisa and I always try to say the nice things we think out loud so here it goes. . . . Iron Major Crossfit is pretty awesome. Great community, great vibe, facility, etcetera.

Jamie Z said...

Guys,
To mitigate issues tomorrow morning...please set aside at least 4x platforms w/ racks and 45lb bars (1x 15lb bar for my ladies as well) for my group. That we we do not have to redistribute exuipment like Monday. Thank you.
Jamie

Julie said...

4:09 with 95lbs. Thanks Kay for helping me with my jumps! Hope to improve next time! You smoked it!

Gary P said...

4:47 as Rx'd

james said...

3.13 I think? Dave can you confirm this or was I 3.31. Anyway awesome work by those folks who crushed this this morning (Wilson, Kay and Dave you know who you are)

Greg said...

4:19 as Rx'd. Really dissappointed in this time. I think I will try again this weekend.

Great job this morning by Rett....first MU!!!!!!!!!!!!!!

Noah said...

4:46 as Rx'd.

Scott said...

6:27 as Rx'd. I lost track on second set of box jumps, so I either did 20 or 25.

Carli said...

3:33 rx'd. James, you finished ahead of me and if I had to guess your time, I'd go with the 3:13 rather than 3:31. Kay!!! The queen of box jumps, I am in awe. Let's hope we see more box jumps for the Open WODs!

Wilson said...

2:03 as RX'd. Good WOD this morning. Nice job this morning ladies!! Dave, thanks for the motivation.

Dave Hudson said...

2:10 going head-to-head against Wilson and Neal. Had them both on the first round of BJs and DLs. Second and third rounds of BJs went slower; really had to concentrate on bringing my legs up on the way up to the box, as my hip flexors started to rebel again. Not sure exactly where Wilson passed me, but it was probably on the 2nd round of BJs.

Dave Hudson said...

James - yep, 3:13.

Dave Hudson said...

Is anyone else interested in putting together an Iron Major CrossFit team for the Brew-to-Brew run on Sunday, 3 Apr? It will require a minimum of $35 ($45 after tomorrow) per person. If we have 10 folks, each person will run somewhere between 2.5 to 5.6 miles, dependent on which leg you run. Start time for us would be 0900 from KC.

Bill said...

Rett, great job on the MU. Congrats

Kay said...

2:31 as Rx'd.

Dave Hudson said...

Holy cow, Kay! Comin' up in my rearview mirror!

Have you registered for the games yet?

Dionne said...

Julie, Carli, Kay....YOU GIRLS ROCK!!!

Kay said...

I'll register for the games tonight when I'm at home. My hope is to stay healthy to be able to do all the WODs throughout this entire competition period. Great job Dave and Wilson! I think Wilson must be a cyborg or something.

Andrew said...

3:30rx minus a few seconds to get to my watch. Been doing main site workouts last few weeks...the one I did yesterday afternoon included 45 DL's - lower back was not happy on the third set this morning.

Looking forward to the Open.

kyle hogan said...

4:27, as Rx'd...I thought I had a good time....until you fire-breathers start talking!! Great work it keeps me focused on the chase. Great job Rett!!

Dave,....I'm a posibility for 3-4 miles for the brew run...let me know how many folks you have. I am NOT yet signing up....I am just testing the water......

d25c0304-34b3-11e0-9476-000bcdcb8a73 said...

2:28

Got one of the cadets I mentor coming in to do CrossFit with me. He's been on it for about 2 weeks now and rocked a time of 5:31 as Rx.
Not bad!

Neal said...

2:19 as rx'd. Major props to Wilson, Dave, Kay, and many others...can't wait to see how we do as a team in the league this week.

And a big shout out to Rett who got his first several MUs today!! Rock on, Bro...

Carli said...

Dave, too bad Jack and I already committed to another team for the brew to brew. We'll see you out there, hopefully with some other IMCF folks! By the way, I would just go ahead and write out Box Jumps, rather than abbreviate the term.

Stephen said...

Was so bummed with my time. 8:50. Box jumps went well, but I have a mental block with it comes to dead lifts. Last week my form was not so great and my lower back paid for it. Did better today, but went slow so I can lock in the correct form. Thanks to James and Neal for the patience and support. It will get better. Just need to train harder.

Con great Rett on the MU...you so metal!

Greg said...

Nice call on the BJs Carli......Come on Dave!!

james said...

Carli - I noticed that you were very deliberate about writing it out in full. Dave was a little less circumspect as he described his second and third rounds of box jumps.

james said...

Snap Greg

rett.burroughs said...

4:39 on WOD and 2 Muscle Ups!!!!!!!!!!

Thanks for all the props. MU got me hook, line, and sinker. I am all in now!!!!! I have not stopped smiling since!

Good job, Tim, our resident Brit on the WOD. Tomorrow is his last day with us but the beginning of IMCF UK!!!!!!

Bill said...

Let me know if you guys need another runner for the Brew to Brew. I need to know pretty soon.

WarHorse said...

Decided to up the ante and try and do 24" boxes...wow, what a big difference 4" makes. I always thought my wife was kidding. Anyway, my time was crap and I was gassed....I missed my watch so didn't get a time ( probably another rule of CF , eh). Tried handstands....that's gonna take some work.

Good luck to those competing tomorrow!

Welcome on Day 1 to Earl Doyle.

Dave Hudson said...

Also, GREAT to see COL Green and CSM Cramer (Garrison CDR and CSM) in today for the beginning of their CrossFit journey. They were game for some instruction on the deadlift and box jumps/stepups.

Dave Hudson said...

Greg...I saw what you did there, and I like it. Well played, using the actual term in your admonishment of me for "using" that term. Well played.

Most of you also don't realize that Carli is on quite a roll...that was at least her second double entendre of the day; Neal, James, and Greg can attest.

And sorry, I won't abbreviate boxjumps anymore. I guess I was so focused on going fast on them that I even inappropriately abbreviated them to make typing them faster.

Carli said...

What can I say, my husband is a fighter pilot. My awareness and avoidance of the double entendre is freakish.

Air Force Steve said...

Did 2:35 this afternoon.

Dave H. can attest that I drafted two responses to his earlier abbreviation, but to use a fighter pilot term - a cooler cranium prevailed.
But, I do know what Michael Scott would have said!
I'll try to educate Dave on the finer points of the use of "So to speak" (sts in textual terms) or, as Carli suggested, thinking about acronyms before using them (go Army!). He is a geo-bachelor, so we'll give him some grace...or fran.

Bryan said...

3:55 as Rx'd

Great job Rett on the MU!