May 9, 2011

051011 TUESDAY

General 
Next coaches training is Thursday 0615 -0700.

0530 Class 

MMD #1 x 1                                MMD #2 x1                                 4x 800m:120sec              (hard / recover)

Open Gym

5 RFT

15x Medicine Ball Clean (20/14) 
15x Wall Balls (20/14)

21 comments:

Greg said...

8:17 RX'd

Carli said...

7:23 as Rx'd

james said...

damn Greg !!!

9.05!!

Good WOD

monroe said...

What is MMD please?

Gary said...

10:54

Dave Hudson said...

8:19. Good WOD.

Conversation with James and Carli proved that I was not the only one whose quads were stiff/tight after this one - which is strange, given that it should be the hamstrings doing the overwhelming majority of the work (Med ball clean - deadlift, pulling down into the squat, and standing up, and the squat portion of the wall ball). Either a) my/our form was not good (probably going up on toes vice staying in the heels) and/or b) the lactic acid was pooling in the quads vice the hams. Probably some of both.

Chasing Carli in a WOD = challenging. (Especially when she switches to the 9' wall mark mid-WOD.) Nevertheless, nice job - both Carli and Greg.

james said...

Mark - military mobility drill

http://www.armyprt.com/endurance_and_mobility_activities/military-movement-drill-2-mmd-2.shtml

Wilson said...

7:19 as RX'd.

kyle hogan said...

9:35 as Rx'd...focused on form. Great post from the weekend, and at least for me, both WODs this week are "difficult easy"...again that is how I see them...

Neal said...

7:20 as rx'd.

Anyone happen to see a big honkin' Suunto watch that most normal people would be embarrassed to wear? If so, please lemme know...I ran off and left mine this AM. Thanks!

Greg said...

Neal,

I saw it next to the pull-up bars when I left.

Dave Hudson said...

Speaking of lost/misplaced things:

Has anyone seen or picked up/secured the long orange extension cord to which that the clock was plugged? I was going to set up the other clock, but couldn't find the cord. I thought that I saw it in there a couple of days ago.

Kay said...

8:23 or 8:32 as rx'd. I'm feeling my hamstrings now (and quads).

kyle hogan said...

Neal watch was next to the pull up bars as of 0700 this AM....hams are REAL tight...quads are ok...

Greg said...

I think Rett has the cord

rob said...

Today: 7:25 as Rx'd

Yesterday:

1 x 400m (-)*
2 x 800m (-)
1 x 400m (-)

With no one to chase (Neal, James, Jim, Wilson...the list goes on and on) I probably could have done better. I was pushing hard, but it's always better work with a rabbit.

*(-) It turns out the track at MacDill is short of 400m. I knew that when I warmed up and confirmed it after my first 400m(-)! In talking to the gym manager, their best estimate is that 4 1/2 laps is about a mile OR if you run in Lane 6 you will get 'about' a mile in 4 laps...these are the guys that are running the wars in Iraq and Afghanistan!

Scott said...

9:29 as Rx'd.

Rich said...

9:23 RXd. I was chasing Andrew, but my lower back was screaming. Probably a carry over from yesterday and less than perfect form today on MBC. But, as I was ok with the work out the highlight came afterward when Andrew gave me a pointer for successive MUs...and I knocked out 3 consecutive MUs! So, next goal is 5 consecutive! Thanks Andrew!!

Tanker Steve said...

10:13 as RX'd.

Dave. Rett did leave with the power cord

Greg: great job. You were moving today

Great WOD. Legs are sceaming.

See y'all on Wednesday.

Carli said...

Hammies and quads are officially smoked!! BTW, 8ft. is the Rx'd height for women...8ft.

Andrew said...

Missed coming in at 0700 today, so came in with Rich and the afternoon crew. 8:00rx. Great job on the MU's Rich - just in time for 9-7-5 of them tomorrow! I'm planning to make it in tomorrow o/a 0700, after Allison gets home & pending a clean hand-off with the kids.