Mar 31, 2011

040111 FRIDAY

Hey we made the affiliate blog !! Thanks to Dave H for putting the submission together.

0530 Class

10x Rnds for time of:

400m Run
20x Modified Hammer Throws (20/14) 
5x Hand Stand Push-ups

Open Gym

No WOD today just relax and sleep. Yeah right !!

Equipment should not be a factor so lets try for a launch en masse at 0540 we can stagger by a few minutes  if we need to.

'Daniel'

50 Pull-ups 
400 meter run 
Thruster (95/65) 21 reps 
800 meter run 
Thruster (95/65) 21 reps 
400 meter run 
50 Pull-ups 

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

32 comments:

Noah said...

I'm gonna try this bad boy at ~1245 tomorrow if anyone is interested.

Dave Hudson said...

Will be joining the afternoon crew at 1600 tomorrow. Rich, is that when you're doing the 3,2,1,Go?

Air Force Steve said...

I'll be the late morning crowd at 0645. See you there Andrew?

james said...

For those of you interested in the IMCF run on Sunday (RV 1530 at the High Noon beers etc back there from say 1630 hrs) the map is at (CP 1= 3 mile turn around, Cp2 = 5 mile turn around, CP3 = 7 mile turn around)

http://maps.google.com/maps/ms?hl=en&client=firefox-a&ie=UTF8&msa=0&msid=203983639294651678412.00049fd1df0a21097d7b3&ll=39.280636,-94.920158&spn=0.130483,0.308647&t=h&z=12

james said...

one more thing - thanks to Bill for mapping the routes !!

Rob said...
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Rich said...

I'm going to try to 3,2,1 go around 1445-1500. I have a family event at 1700.

I gave the warn to the afternoon crowd. Mike, Mark, Rob, Scott, Justin, anyone else...can you make thayer adjustment. I can probably go at 1430 is we need to to get a crowd.

rob said...
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rob said...
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rob said...
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rob said...

Ref: Steve's comments from BG MacFarland about being careful with crossfit.

BG MacFarland's son is a USMA cadet and recently was diagnosed with rhabdo. I don't know any of the context e.g. was it his first time doing CF, was he an experienced athlete, etc. I got the information from COL Grigsby in the bubble this morning.

We had our own recent experience with rhabdo at IMCF from one of our guys who has faithfully been doing CF for about 8mos. It's a topic that is worthy of our attention for all athletes. This is especially true with those who will start CF after our 16 April Foundations class.

Below are links to two articles about rhabdo.

http://library.crossfit.com/free/pdf/38_05_cf_rhabdo.pdf

http://library.crossfit.com/free/pdf/CFJ_Ray_rhabdo1.pdf

The second article is having trouble posting. If you copy it and add .pdf at the end you should get the article.

james said...

18.11 - good WOD

rett.burroughs said...

22:18
Scaled to 65# on Thrusters.

Pukie the Clown was lurking in the woods as I ran by. he almost caught me on the 800m.

Matt, thanks for the motivation on the run. Got me through the mental suck!

Gary P said...

27:11 with scaling to 85# on thrusters. The first 50 pullups in 5 minutes the last 50 a little over 7. . . I was watching that.

Wilson said...

17:11 as rx'd. Great week this week.

Jamie Z said...

for my crew...only do 6 rounds of the workout as RX'd

Bryan said...

19:30ish...due to clock issues.

scaled to 75# thrusters for intensity's sake (after i removed my ego)

Great week, need the weekend recovery!

rob said...
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rob said...

For those that were considering writing a letter of thanks to BG MacFarland, I got some guidance from COL Monroe that I failed to put inform you of earlier. Sorry for the lapse in continuity. It reads as follows...

Write to BG McFarland and mention Mr Weafer & Wilburn for their support. Letters should emphasize tie-in to resiliency, family, leadership, retention (I'm not kidding), force protection, and any way this enhances not only the CGSC experience but their career.

...FYI - Mr. Weafer runs the Comprehensive Soldier Fitness Program for Ft. Leavenworth and is our advocate with CGSC. Mr. Wilburn is an MWR Chief who oversees the venue for all of our events

Edward said...

19:08 as Rx'd. Good workout this morning.

Greg said...

20-20:30 ish due to clock issues.

I did 25 Thrusters first round and 27 the second time because my form was lacking on a few so I didn't count them.

Thrusters scaled to 85 lbs.

Hoys said...

18:14.

Air Force Steve said...

17:13 Rx'ed. I needed a rabbit to chase...or at least known Wilson's time so I could have cranked out the last few pull-ups a couple seconds faster!

kyle hogan said...

22:35-ish....bad leg cramp...old age...and any other excuse I can use to justify a time above twenety mins....my only saving grace was finishing my 1st set of pull-ups just behinds Wilson!! But alas that is where my efforts started to wain...

rob said...

17:16 as Rx'd

I did a combo of butterfly and kipping pull ups. Butterfly is definitely for fewer rep with higher frequency. I was able to get to 30 butterfly on first round and then 20 kipping. 2nd round was 15 butterfly and then kipping.

Thrusters were 11 and 10, 11, and 10, and 7-7-7.

As usual, my run time limits me. I don't really run, I have more of a 'plod'.

Great WOD + large turnout = excellent way to start the day...again.

Neal said...

Sorry for the clock issues this AM...just when I thought I'd figured it out, the clock outsmarted me again.

Due to some achilles issues, I subbed a 500m row for the 400m runs and a 1000m row for the 800m run...time was 19:15.

Noah said...

24:10 as arrecksd.

kyle hogan said...

Rett;
Red, faceless, Death of me, & Start again.
POD, youth of a nation.
Fireflight, fire in my eyes.
random christian rock....

Rich said...

Time was 17:10. The time is misleading. I subbed front squats for the thrusters. Going overhead with weight is still pretty painful. Still pretty happy with the intensity.

Kay said...

I did yesterday's CF Games WOD: 10 rounds, plus 9 DL and 7 PU. A HUGE THANK YOU to Elizabeth and Dave for coaching and judging! PU were definitely the limfac for me as well. Looking forward to returning to the bubble next week!

Stephen said...

22:40. Made a bench mark of not using the box on the first 20 pull ups and on the last ten. Form was better, but still have a way to go. I did extra thrusters due to my form was so bad. The run was okay...but could have picked it up on the last round.

Its been a rough week trying to get some recovery in. Going to take advantage of the weekend and get some active rest.

Overall, great WOD. See y'all on Monday.

rett.burroughs said...

Kyle,
Got it all. New Playlist for Monday!!!!