May 26, 2011

052711 FRIDAY



Jack and Carli Harman leave us this week, between them they have trained and supported Fort Leavenworth Crossfitters admirably; Jack in the 0530/0600 class and Carli through the fundamentals and the 0900 class. I know that many of the 0900 ladies would have not developed the enthusiasm they have for CrossFit if not for Carli.

As an aside, surely they would have the highest work capacity of any couple at Iron Major (this said I haven't seen them throw down against the Mayo's). Safe travels, thanks for everything you have done.

0530 Class

"Wilmot"

6 RFT of:

50 Air Squats
25 Ring Dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, AB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen

Open Gym


'Carli and Jack'

21-15-9
Deadlift (315/205 )
Boxjump (30/24)

Scale if you need to people !! I know we don't have 30 inch boxes ....so stack the bumpers or use the big black thingys to make some.

23 comments:

Rich said...

Carli and Jack, you guys will surely be missed. Good luck, God speed to you both in your move. Jack, fly safe brother. And for the record, I would like to throw Julie and I in the mix for any couple capacity challenge! I think Julie could handle her own now.....I may be the weaker link, but we could give the Mayos and Harmons a run for their money!

james said...

Take care you two - visit us in Australia. Carli - keep hitting it hard - we will miss your energy and intensity.

Dave Hudson said...

Jack and Carli - you've both been integral parts to both IMCF and my development as a trainer and athlete. You will be missed. May your deadlifts be heavy, pullups be chest to bar, and burpees be plentiful. Fair winds, my friends.

Yes, I am a CrossFit geek.

Note on the WOD: this is WOD 3 of the Regional Games Competition, and we're doing it in recognition of the fact that our qualification was due in large part to Carli's contribution to the team. We picked this WOD specifically because it would most likely have been Carli to be IMCF's female rep in this WOD.

For the deadlifts, you should be be at no more than 70% of your 1RM, and even that is stretching it.

The boxjumps are a bit different too. The standard for these is to open your hips ON TOP OF THE BOX. This means that the tactic of opening your hips while jumping off that a lot of us use is a NO REP.

Carli said...

Tears...happening now. We are truly proud and grateful to be a part of this awesome CrossFit community.

Kay said...

CARLI!!! I will really miss you, my sister from another mister! It's been fun learning what else we have in common and the competition in the gym. YOU ROCK!!! I'll be there in the morning to give you one last run! Oh, I love the picture!!! What a power couple! God speed, Carli and Jack!

james said...

Rett and Greg - extension cords are inside the first set off doors at the bubble entrance.

James

scottnkelly9901 said...

Jack and Carli, wishing you all the best.

Wilson said...

Carli and Jack, I wish you the best. It has been wonderful knowing you both and witnessing the intensity you bring to everything.

Greg said...

Thanks Jack and Carli!!

Carli, you were my first foundations instructor, thank you so much for all you have done for our community. Have a safe trip.

Gary said...

7:53 with 225# for DL and using a 24 inch box.

Best of luck to Carli and Jack.

Kay said...

Carli and Jack - It was so great to see you this morning! Have a safe trip, and take care of those adorable boys!

5:46 with 155# DL and 24" box.

Greg said...

7:20 w/255lb DL and 30in Box Jump. Great WOD!!

Edward said...

10:20 with 245lb DL and 30" box. I'll be out of the box for a week during our summer break, we'll see what facilities I can find in Wisconsin.

Neal said...

Jack and Carli, thanks for everything you've meant to the CF community here at Ft. Leavenworth. We'll certainly be keeping your family in our prayers as you travel to and begin your next assignment. Go get 'em!

6:57 w/275# DL and 30" box jump.

Greg said...

Little disappointed that I forgot to abbreviate Box Jump for Carli. :)

Carli said...

Thank you all so much for the brilliant send off, kind well wishes, and 2 years of kick ass CrossFit. We didn't quite crush our namesake WOD (Jack: 7:06 DLs started with 235#, finished with 215# and 30" 'container'; Carli: 6:35, DLs 145# and 24" 'container') but we did like it a lot! As predicted, our hammies are screaming as we cruise west on I-70.
By the way, LOVE the new IMCF shirts! Thanks, Dave.
Saying goodbye to IMCF is terrible!
Maintain the upward trend...IWCABTMD!!!

rob said...
This comment has been removed by the author.
rob said...

Jack and Carli it was great to know you guys; you will be missed.

11:38 as Rx'd; box jumps weren't as tough as I anticipated, but the DLs made up for it; 1st rd on DL I did 11-4-4-3 (yes...I did an extra!); after that it was sets of 5-4-3 and a lot of 2 and 1; although my time wasn't great, it was a great WOD and a confidence builder

Rich said...

Jack and Carli- great to see you guys this morning! Julie had a great workout and was happy to see you guys one last time before you left. Take care, stay safe!

6:36 with 215 (70% of 1RM) and 30 inch Box Jump. I think I could have gone with 225, but good workout all the same!

Noah said...

7:43 with 185 DL and 30" jumps.

Scott said...

6:23. Scaled weight to 185. Did 30 inch box jumps.

Also did first Muscle Ups EVER!!!. I did three total to make sure I really got it. That is my lucky number. Thanks for the tips last week Adam B. Really helped with the transition.

Safe travels Carli and Jack.
What a day. I did my APFRI Re assessment and knocked it out of the park.

Comparison to JAN 11 assessment.

Weight: 199 Then - 186 Now
Bod Pod: 22.5% then - 19.8% now
Triglycerides: 130 then - 63 now
Total Cholesterol: 176 then - 160 now
HDL: 47 then - 61 now [this is major change]
LDL: 103 then - 86 now
VO2 MAX": 45.4 then - 49.8 now

All numbers moved into the green. I weigh the same as I did as a sophomore in high school and feel great. Went down a full jacket size..Marlow White got some serious cash out of this one. I probably lost a total of 22 or 25 pounds this year. from when I got here.

CrossFit + Diet changes + dedication + IMCF = My results.

Thanks IMCF and the entire gang for everything. This is one of the few things that I will from "the best year of my life".

Scott A.

Scott said...

DAVE great job on the shirts. I got one today.. they are sweet

Tanker Steve said...

Safe travels Carli! Thanks for all the support and training tips.

Wish I could have done the workout out today, but the body was not ready.

Dave. The new shirts are awesome.

Have a great holiday y'all. See you next week.