Apr 13, 2011

041411 THURSDAY



Just be careful of Coach G's colorful turn of phrase.

0530 Class

MUSCLE UP TRANS. ADV(5-5-5-3-3-3) INT (5-5-5-3-3) BEG (5-5-5)

Open Gym 

'DT'

5 RFT

12 Deadlift (155/105)
9 Hang power clean (155/105)
6 Push Jerks (155/105)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

19 comments:

james said...

I left DT up as the posted WOD - those who are doing the games stuff are doing the games stuff and know the WOD - if you don't and would like to go to http://games.crossfit.com/compete/workouts/burpee-ohs-muscle

Noah said...

Reading the paper this afternoon after coming home I see a two sentence article about a product recall..."Rogue Fitness barbell brackets sold exclusively on Rogue Fitness' Website from March 2009 thru Dec 2010 were recalled because a weld can break." Gives the website and phone number 888-454-6925 for any questions.

Checked the website and it states to stop using them immediately. As far as I can tell we do not have any of these type brackets in the bubble but wanted someone else to double check me on that. If you check the website, scroll to the bottom and click on the link "Recall Notice" it will show the product. I think we're not affected by this but again a second opinion would be helpful.

james said...

http://games.crossfit.com/features/regional-locations-and-qualifying-spots

lmofu said...

Hey Rich, wanted to just say, we miss seeing you in the morning. Hope all is well:)

Rich said...

Chanda- things are good! miss seeing you guys too...but loving seeing the gains that Julie is making and all of her success now that she has been bitten by the CF bug! Thanks to all of you guys for looking after her and training with her! Another great example of the IMCF community!

Dave Hudson said...

Games WOD 11.4 today.

Got 60 facing-the-bar burpees and 24 OHS. Knew I would be slow on the burpees (did those in about 5 minutes, happy with that). The OHS were much more challenging than I expected...underscoring the fact that I haven't done many weighted OHS recently. (Realized this in my first set of 5.) Turns out that all of that talking to myself of "I will get my first muscle up tomorrow" last night was all for naught. I'll just have to say "I will get all the way through the 30 OHS and THEN get my 1st muscleup on Sunday."

Great job by Carli, Kay, Elizabeth, Wilson, and Andrew today, and Neal, James, Rob, and Bryan yesterday. (MUCH respect to those who got all of the way through the OHS - Rob, James, Wilson, and Andrew.)

Does anyone have an alternate email for Bryan? He hasn't yet submitted his score, and is on PTDY now. Not sure if he'll be checking his AKO while gone.

Andrew said...

Games WOD 11.4 - 98. Great job this morning everyone. Hats off James for getting through the MU. Harder than it sounds - that whole 'out of breath' thing always causes problems.

Carli said...

Did the Games WOD today: 60 burpees, 15 OHS, obviously 0 MU. I was disappointed at failing to snatch the bar, twice, before even beginning the OHS. Turns out that cleaning, push pressing, and snatch balancing 90 lbs. Is no walk in the park, either! I wish I had used my time and energy better for the OHS. Prior to yesterday afternoon, I had neither snatched nor OHS 90 lbs. I owe a HUGE debt of gratitude to Elizabeth who coached me mentally and physically for today's WOD. In my opinion, everyone has performed heroically this week (and for the past month). Thank you to the whole IMCF Team for the support, encouragement, and coaching tips, including James who made an on-time appearance to help w MU transitions/progressions even though I cannot be trusted to correctly use military time!
Good luck to the team members who will reattempt the WOD on Sunday afternoon. My score will stand because I hope to celebrate fully at the SAMS Ball Saturday Night...pushin' it up with the Jedi :)

Rich said...

All- I have sent an email this morning to all those who ordered an IMCF hoodie. If you think you ordered one, check your email and confirm. If you ordered one and didn't get an email from me, let me know ASAP at rich.martin95@gmail.com. Anyone else...it's not too late, ping me ASAP.

Kay said...

Games 11.4 WOD this morning: did the burpees in I think under 5 minutes, but then it took me over 5 minutes to get just 10 OHS. Yes, they are much harder than I realized. Big props to Elizabeth for the coaching! I did get my first 90# snatch during warm-ups, though. I won't re-do this WOD again on Sunday; with the muscle failure I experienced this morning, I think that's the best I can do at this time. Great big HOOAH shout-outs all of you who got all OHS and the muscle-ups!!!

Noah said...

Did the DLs from today and half of the cleans but my shoulders were shredded from the last two days of pullups so did not go overhead.
Plus I have to be able to swing a golf club tomorrow at the CAC Scramble.

kyle hogan said...

2nd week of mostly mechanical work. Scaled to 95lbs no clock & really work on basics. I did enjoy watching everyone the last two days hit the games WOD full force....what a fantastic effort by all.

Dave I'm good for the AM, dental clinic was user friendly for once...

Rob said...

DT, 13:24 w/modifications; 1st round as Rx'd, rds 2 - 5 @135lbs

I was getting little power at 155lbs so I dropped weight. I wasn't mentally prepared. I did this one alone and working with your buddy(ies) makes a huge difference; no new revelation there, just reinforcement of how awesome our community is.

Great work by all doing the games WOD, DT, and other WODs this morning. Attendance was abnormally light this morning, but a lot of great work going on.

kyle hogan said...

Just a thought for the programming folks, the bubble looks like it will be closed the week of 25-29th. It says for maintenance, but the sign talks of conserving energy, my guess is that it is an “Earth-day” project …..Sorry for my Sinicism…..maybe an option is to focus on a few “off-site” workouts maybe at the track (1/4 Angie) for example. Stuff that is more METCON than OLY.....just some thoughts from the peanut gallery.

elizabeth said...

To the IMCF team ladies: a coach is incapable of moving an ounce of weight off the floor for you. All the coaching in the world will not move that bar. You ladies did it all yourself and you should be proud of that. You did it all! IMCF team ladies are rockin' it! Bring it home Andrea!

Edward said...

21:14 for DT this morning, first two rounds as RX'd, then scaled to 135. Good to be back in the bubble today after my APFT yesterday.

Matt H said...

Games WOD - 60 Burppes, 13 OHS (scaled at 65#) good WOD.

Rich said...

I did the Games WOD today. All burpees and 4 reps of OHS. It doesn't sound too impressive, but I'm happy with it! I had never done more than 105 in an OHS before, but with a little encouragement from Col Monroe, Justin, AF Steve and Matt H, I was able to rep 120...so I decided to do the games WOD with Matt and Col Monroe to see where I could get. I got through the burpees in 5 mins...it took the next 5 to get 4 full reps, and a bunch of no-rep/fails. Again, I'm not going to Chicago but as far as IWCABMD, I'm improving!

Air Force Steve said...

Games WoD today. 0 rnds + 22 OHS and a bunch of no counters...ouch! I wasn't getting low enough - lifting the heels. I was hoping to hit some MUs. What's the Sunday plan?

Mark did outstanding and it was great to see Rich hit another PR...with broken riblets. He wore a pink polo to show support his NC bretheren.