May 8, 2011

050911 MONDAY

0530 Class

SNATCH ADV(3-3-3-2-2-2) INT (3-3-3-2-2) BEG (3-3-3)

Open gym 

For time 150 KB swings (53/35)

If you have funky lower legs do what Kstar does.

23 comments:

Dave Hudson said...

Reminder that the IMCF CrossFit Games Affilate team will have a short meeting at 0615 at the Bubble tomorrow morning. (And no, still no word from HQ, but we still need to start discussing possible plans.)

I'm tracking that Andrew won't be there...anyone else?

Jamie Z said...

For all of my folks the mini metcon is: 4x rounds for time of the following => 5x SQT Cleans (135/95), 10 Burpees, 10x Ball Slams

Air Force Steve said...

Dave - In the spirit of Air Force crew rest I will not be there. If the team is invited, we are planning on going. We'll drive up Thursday and back Sunday (one spot available if anyone wants to hang with 3 kids under 5!), try to stay in town to allow for naps and other non-event activities. We can talk whenever to hear the verdict and plans.

rob said...

I'm TDY again this week.

Noah said...

Plenty of Crossfitters in the CGSC Triathlon this weekend. Only a few IMCF devotees but several other regular inhabitants of the bubble who are always in search of IWCABTMD.

Hoys said...

today's wod 8:08.

still feeling it a bit in my "canoe" muscle from saturday's smithville 8 hour adventure race with dave r, josh, and neal. Team did well, completed in 6 hrs and 50 min and fought through some mechanical issues on the bikes.

great to see more Kansas ave folks out this am!

Greg said...

08:40 RX'd

stimey1975 said...

CFE Workout this morning due to time constraints: 15 min at 4% incline. 1.53 miles.

Question: I can't make tomorrow's coach's clinic, will the one later in the week suffice if I wanted to try and help/or observe?

CIM

rett.burroughs said...

12:02 as RX'd.

Wilson said...

5:58 as RX'd.

Dave Hudson said...

9:06 Rxd.

Shoulders (delts and joint), particularly the right, still sore.

Noah said...

11:28, swung 35# for reps 80-140, 55# for 1-70 and the last 10.

Carli said...

6:30ish as Rx'd. Great Monday WOD.

james said...

7.57 this morning

Jamie Z - forearms yes

Gary - pull up grip article as discussed

http://journal.crossfit.com/2010/10/blood-blisters-sexism-and-pull-ups.tpl

Scott said...

7:22 at 35#.

Great showing by Crossfit folks at TRI on SAT. I had my best race ever at 1:11:55 and did it on my mountain bike. I had to be the top off-roader out there. :)

james said...

Next coaches clinic is Thursday morning. I will post a reminder on the blog.

kyle hogan said...

9:54 as Rx'd. My traps are smoked this morning, hurting in class already. I think my grip was my LIMFAC this morning.

Kay said...

7:06 as rx'd. Nice post-Mother's Day welcome back to CF!

Jamie Z said...

Thank to James for the timely advice on the Snatch. I spent my time this moring on recieving the bar in a deep squa. Normally, I just power snatch and call it a day. So, this morning I was all over the place as I attempted to gain more depth. Inconsistent with 135lbs throughout. As for the Mini-metcon: 3RFT with 5x Squat Cleans (135), 10x Burpees, and 10x Ball slams (20) in 5:04.

Gary said...

10:38

Rich said...

6:22 RXd. The last several were a little short on height according to AF Steve. I guess formed suffered for intensity. I did the first 60 unbroken, which was cool, then 20, 20, 15, 15, 10, 10.

Neal said...

7:05 as rx'd.

Great to have Cody Craig out this morning. In true Craig form he smoked the whole group...nice work!

I'm gonna go 3-2-1 tomorrow @ 0525ish if anyone else needs/wants to go early.

james said...

I don't know what is worse, being crushed by the 45 year old Craig or the 17 year old one.

Neal - I will be ready at 0525.