Mar 23, 2011

032411 THURSDAY

General 

There is a coaches prep course being conducted at IMCF on the weekend of 30 Apr - 01 May 11. If you are interested and would like to attend get in contact with me at james.davis143@us.army.mil. You will need to pay your own way and there are some caveats.

The bubble is getting messy. Be decent human beings and put away stuff you use and clean stuff you make dirty or tapey (thats when you put tape on things).


0530 and 0600 Class

Bent Over Row ADV
(5-5-5-3-3-3) 
INT (5-5-5-3-3) 
BEG (5-5-5)

Open gym 

5 Rounds for time 
10 Wall Balls (20/14) 
10 burpee pull-ups 
10 box jumps (24/20)

I think a few people will repeat last weeks games WOD #1 (10 Minute AMRAP 30 DU/ 15 Power snatch (95/65)) if anyone is interested in joining in.

37 comments:

Bill said...

If anybody runs into Gary P have him shoot me an email if he is still interested in the B2B. I am going to buy our IMCF B2B tickets Friday night. All B2B team members please send me an email at rotm1313@gmail.com ack that you want to pay the extra price for food and beer after the race. Please look at the web page for prices. If I don’t hear from you by Friday 1700 I will assume that you don’t want to participate in the after race activities.

Noah said...

I'll be showing up at 0645 to do either the games wod or the RX'd wod based on who else is there.

Gary P said...

Yes I am interested still. I will email as well.

Thanks!

Air Force Steve said...

Noah - I'll join you at 0645 since I'm just now getting to bed! Yeah History!

Carli said...

Re-do of the Week 1 Games WOD: 5 Rounds plus 7 DU. I am pleased with the improved score and was happy to have Andrea join us today! Congrats to all who improved today and way to go to all those who gutted it out regardless. Thanks for judging, Andrew, and for the coaching, Elizabeth. Go Team IMCF!

Greg said...

Open Gym WOD: 13:59

Thanks for the push Bryan and Gary, that is the first time in a while that I have felt like my chest is going to explode.

I will be doing my 150 DU later today James, thanks for use of the rope Andrew.

james said...

196 (I think - Andrew can you confirm) for the games WOD and then 6.57 for my 150 double unders.

Thanks Neal for not letting me out the door without doing them.

james said...

In case you didn't know - our Xfit results are at

http://www.xfitleague.com/

you can see that we are 4th in teh league - which now has 12 teams

Edward said...

Open Gym WOD: 12:03

Can't say my burpees were dynamic, more of a pushup-stand-jump-pullup, got to get faster with those.

Wilson said...

Todays' WOD was 7:21 as RX'd. Yesterday's XFL WOD was 8 rnds as RX'd.

rett.burroughs said...

15:15 as Rx'd.
That 10 foot line on the wall is my arch enemy. I hate you 10 foot blue line, just sitting there laughing at me in that evile tone.... and throwing that medicine ball at me. Evil, evil, 10 foot blue line.

Bill,
I have the clock and will bring an additional cord. Can you bring a ladder?

If anyone has some zip ties, we could use them to mount the clock.

Rich said...

Anyone else have results for the league WOD make sure they are posted or just email me. I will submit the WOD results today.

Carli said...

By the way, the Rx weights for the Games WOD snatches are 75# men and 55# women.

Rich said...

Ladies, I have no publsihed results for any of you. We are DQ without any ladies.

stimey1975 said...

I wasn't with the cool kids- today's WOD Rx'd: 14:20. Will partner next time, it wasn't as fun by myself.

cim

Air Force Steve said...

Re-did the Open WoD and added 3 Snatches for 6 + 30 + 10. I was hoping to finsh the 7th round. Thanks to Noah for the encouragement and judging.

James - do you know why the scores for Rob, Mark, Elizabeth, and Jim aren't showing up on the team page?

Wilson said...

Rich - My XFL WOD was 8 rnds.

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

I THINK the reason for Rob, Mark, and Elizabeth's scores not showing up is a continued IT issue with CF HQ. All three are in masters divisions - I'll bet that's the common denominator. HQ does need to fix this, as there's no rule that I've seen that says a (potential) masters competitor's score can't/doesn't count for an affiliate team score.

I have no idea why Jim's isn't showing. He's not 45 yet, as far as I know. (Carries it well, if he is.)

James, as team captain, this is probably something you've got to deal with in coordination with the Games folks. I've got to believe both that this is not particular just to our affiliate and that HQ is working on it.

Noah said...

I helped Air Force Steve out today by doing last weeks games WOD with him. I went first so I could demonstrate what half his WOD would look like.

I was 5 snatches short of four rounds. You'll see in his post that he nearly doubled my output. I'm convinced it was the moustache.

Dave Hudson said...

The POWER of the Sectionals 'Stache!

kyle hogan said...

15:05 as Rx'd....thanks Neal & Rett for the encouragement and tips. I may need to wear my new shirt daily, as I believe Pukey was watching....

Gary P said...

14:21 for the Open Gym WOD. I thought I could catch Greg in Round 5, but it just didn't happen today. Good work!

james said...

Dave - I spoke with them a few days ago. In summary, they know about the problem but are focussed on individual competitors - as long as they are right then they will be able to sort into teams later. They will get to it its just not a priority - its the same reason we don't show up on the team leaderboard.

Bryan said...

13:39 on today's WOD
@1300 I am still coughing

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

9:14

I'll be there tomorrow at 1545 for the bubble cleanup.

Kay said...

Awesome job this morning Carli! Double unders were my downfall this week. I didn't do this week's XFL WOD; if we're DQ without ladies, I'll do it this afternoon and will post my score. Are there any other ladies who did it as Rx'd?

Air Force Steve said...

Anyone know which CF HQ Instructors are coming out for the Level 1?

Dave Hudson said...

Long story, but ended up doing the open gym WOD today. 9:48. Deceptively a smoker. Burpee pullups the LIMFAC...mostly the burpee part.

Also did my 150 DUs...2:35.

WOD 1 re-do for me tomorrow at RedPoint Crossfit. Shooting for 6+ rounds.

Andrew said...

5 rounds + 2 DU on games WOD 1. Added the 15 snatches to last attempt to make 5 rounds, but really wanted 6 rounds today - just took too much of a breather after each set of snatches to let the shoulder burn die down - clear result of 'muscle snatching'(but after seeing some videos, muscle snatching was definitely the best way to get max reps for time with a light weight). METCON was an issue too. Thanks James and Elizabeth for the coaching. I'll get my scores posted ASAP. Also, James - I didn't count yours - I think Neal did.

Stephen said...

Open WOD was at 15:34. Thanks to Rett for keeping the pace.

Scott said...

14:46 as Rx'd. WOW burpee pullups are fun....NOT.

Rich said...

14:47as rxd. Had a hard time maintaining intensity. I had a hard time catching my breath. Ive lost a lot of lung capacity over the last three weeks. But I will get there.

James, I know I am not allowed in the DU club, but......1:37.

Carli said...

AFSteve, I only happen to know of one instructor who is coming- Nicole Gordon from CF Hampton Roads. She is a friend and also AIr Force! Her man is a former Viper dude (now flying raptors w the Langley Guard). Other than that, I have no idea.

Kay said...

I did yesterday's XFL WOD as Rx'd this afternoon - 5 rounds plus 4 thursters, 8 lunges, and 3 push-ups; I just couldn't get that last push-up done in time for a full 6 rounds.

Hoys said...

today's wod: 11:37---thanks Scott for going in on a 3-2-1 go!
yesterday XFL- 3 rnds complete (yes, lame...95# OH lunge hurt me) 4 lunges away from 4 rnds.

still need to do last weeks wod.

Neal said...

Week One Games WOD: 5 rounds + 30 DU + 11 Power Snatches.

Great coaching by Elizabeth...thanks! And Rett, you're the man...