Apr 12, 2011

041311 WEDNESDAY

Don't forget coaches training 0615 -0700 - bring the documents that Rob sent out last week.  Even if you won't help at Foundations this weekend it's a good opportunity to practice your coaching skills.

0530 Class

BACK SQUAT ADV(5-5-5-3-3-3) INT (5-5-5-3-3) BEG (5-5-5)

Then

AMRAP 10min: 200m run 15 Box Jumps 15 Pull-ups

Open Gym

'Helen'

Three rounds for time:
Run 400 meters
21 KBS (53/35)
12 Pullups

28 comments:

Rich said...

All...last call for a hoodie. Have your order In on the web site cob tomorrow. I'll email those that I have in the order form a confirmation email tomorrow night and the order goes in on Thurs.

Dave Hudson said...

I'll be doing the Games Open WOD 4 tomorrow:

10 Min AMRAP
60 Facing-the-bar burpees
30 OHS (120/90)
10 Muscle Ups.

Time to get my first free-hanging (turned out at the bottom) muscle up...and the next 9!

james said...

Dave - I am the same as I will be out of town for the rest of the week - I will judge you and vice a versa

lmofu said...

The other day I did a WOD with crossfit results and we did 200 meter run, jump box burps and kettle bell swings 35 # 15-12-9. That about killed me 12.50 was my time. I might do this WOD tomorrow for time and see how I do. It was the Kettle bell swings that pushed me. I don't want to go down in weight because I have good form and want to push myself.

Greg said...

12:19 R X'd -"Helen" Awesome job this morning to everyone who did the games WOD.

Noah said...

10:20, stepped down one KB weight from the big wrecking ball.

Thanks to Rob and Col Grigsby for the coaches prep help this AM.

Julie said...

Rob- Rich will turn in order tomorrow and it takes 10 working days. So not long at all.

kyle hogan said...

14:32 sub'd 500m row for the run all else Rx'd & unbroken. great performance by all the games WOD guys, impressive!!

rett.burroughs said...

12:49 as Rx'd.

Kay,
Can you get an additional rope at 106, blue, medium weight for Brett. I will cover him when I see you next.

Awesome Games WOD today. James beat the demo studs and studdets from CF HQ. Now that is ALL CAPS METAL !!!!!!!!

james said...

1 round plus 4 over the bar burpees. The 19 people who sounded like 19,000 this morning were awesome!!

A shout out the Bryan - capital I on his increased work capacity - motivating

Dave Hudson said...

Great job, guys. I had every intention of actually doing it today (particularly after all four of you motivating me with your performances)...Coach's Prep was 1st priority, though.

And while it was (I'm sure) just a typo, James has given Bryan a new moniker. It's no longer simply "Bryan"...it is now "THE Bryan."

(And, to echo both Rett and James...awesome job, James, Neal, Rob, and THE Bryan.)

Carli said...

Elizabeth Brown and I, along with possible others, will be at the bubble today @1400 to work on MUs. We are in need of coaching and hope the regular band of afternoon CrossFitters may be able to lend a hand. Thanks! Also, both Elizabeth and I can help judge IMCF team members with their Games WOD if needed.

Carli said...

Oops...I meant 1600. Rookie error.

james said...

rookie - I will try to swing by for a while

Dave Hudson said...

Carli - at this point, I MUST point out our previous discussion re: 'speaking the lingo.'

james said...

Dave - leave your keys out of the jar brother

Neal said...

Thanks to all for the encouragement this AM and for the shout outs on the blog. I definitely ran into my biggest goat during this WOD, though...and it killed me! The best part abt it is, I have a new-found motivation to get better at them. Like James' approach to DUs, I'm gonna attack those OHS at least two days every week until I can bring them up to speed. Speaking of James, you're the man!! Awesome work this morning...

So, I ended up with 60 burpees and 11 OHS...pretty humbling to say the least.

I'll be outta the net the rest of the week, so I'll miss everyone...go get 'em on the Games WOD!! See ya on Monday.

Hoys said...

Rollover drills in the AM. Did mid-day wod---8:55. James, well done on the open WOD!

rob said...

I did this week's games WOD.

60 burpees, 30 OHS, 1MU

Going into the WOD I wasn't sure how well I'd get through OHS, if at all. Half way through the OHS my goal was to get at least 5MU. I was disappointed that I didn't get it.

Coach's clinic was great today. We are going to have at least 5 new level I cert athletes do their first teaching/coaching this weekend. I'll be sending those that came to the coach's clinic their assignments so they can study for Saturday morning.

We are up to 20 athletes for the foundations. If you run into someone at the last minute, even Friday night or Saturday morning!) that wants to attend just have them show up. We'll have enough coverage to integrate them. It's going to be awesome.

monroe said...

10:26 RX. Got to run more.

Wilson said...

9:21 as rx'd.

Kay said...

Great job on the games WOD guys! I had a very long day with classes and speakers, so I didn't make it to the bubble this afternoon, but I'll be there tomorrow morning to get this WOD out of the way.

Rett-I got the jump rope order for Brett.

Tanker Steve said...

13:29. PB for Helen. Last time was 22.46 and that was last NOV. Also...NO BANDS ON THE PULL UPS! I am almost there breaking my relationship with the Blue Bands. So, stoked. Great WOD.

Also, thanks to Greg on the KB form correction on the last set. That gave me the final push.

THe true definition of metal was Neal, James, Rob and THE Bryan. Great job on today's Games WOD.

In other news, Kay has the final design for the IMCF games shirt. If the team likes it, we will move forward.

Will be off the net for Thursday. See y'all on Friday.

Rich said...
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Rich said...

I almost screwed myself on my time. 9:41 for Helen. Pretty pumped about the time. My KBs were all unbroken. I took a little pause on the PUs to make sure i had a good grip. (a little nervous about that still!!!). Thanks for the push from Andrew, Matt Heil, and Mike L. Thanks fellas!

Matt H said...

Helen – 12:07 I should have trimmed the calluses after the pull ups yesterday as I have two reminders after today. I need to run more before the Marine PFT. Rich and andrew smoked the WOD today good job.

Andrew said...
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Andrew said...

9:44 on Helen today. Great job Mike, Matt, Mark and Rich for great efforts this afternoon, and for not stepping on any CF kids while getting off the pullup bar:) We all looked like ants on a sandwich.