Jun 9, 2011

061011 FRIDAY

So Greg and I were talking on Thursday about today being a recovery day, because yesterday we looked like this....


But then I did some reading and realised that coach Glassman thinks that recovery is kind of overdone. Then I thought well maybe not a recovery day but what about one focused on say agility, flexibility, coordination or balance. So either pick on the links below, do the WOD below if you think you need to, or tell Glassman to go jump and take a day off.

Agility, Balance and Coordination.

or

Flexibility

or

For time

50 Back Extensions
200 DUs or 500 Singles

IF you can string together over 30 consecutive DUs then step up and go for 400 DU as a SUB.

15 comments:

Dionne said...

Here is the link to the pics taken during the Coup De Gras. Enjoy!

https://picasaweb.google.com/109029189559297589634/IMCFCoupDeGras9Jun11?authkey=Gv1sRgCJuN5aXAmKWcWA&feat=directlink

rob said...

For anyone who wants to join me tomorrow I am going to be in the gym tomorrow morning at 0515; I plan on the 50 x back extensions and DUs.

rett.burroughs said...

Rob,
Neal and I are on the way.

rett.burroughs said...

Rett: 5:45 for 50 back extensions and 200 DU and 10:45 for 400 DU.

Neal 5:28 for 50 back extensions and 200 DU and 9:29 for 400 DU.

Everyone Stay MetAL!

Edward said...

8:42 for 50 back extensions and 200 DU. Lots of soreness today.

james said...

damn!! time and space didn't work for the trip in this morning - sorry I missed it

Wilson said...

Did the Main Site WOD this morning:
For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

13:10 as RX'd.

Best of luck to all in the future. I will miss our time each morning in the bubble.

Noah said...

Didn't feel like timing it today for whatever reason but complete all the same. Also tangoed with two goats...snatches and hand stands.

To everyone leaving town, keep it real and see you around the rod and gun club.

rob said...

Every morning in the bubble is a great one and this morning was no exception. I got to visit with my friends, do a WOD, do some coaching, and get ready for the rest of my day. We had at least 12 in this morning so it wasn't a 'quiet' morning.

6:04 for 50 back extensions and 200 DU; didn't continue to the 400 DU.

Carl (starts CGSC in August) is super excited about crossfit. He came to Foundations last Saturday at Bill's invitation and didn't miss a day this week. We worked on some of our goats for a while this morning. Carl - if you need the resource constrained WODs send me your e-mail address on the blog and I'll get them to you).

Congratulations to the graduates today (inparticular Rich), Godspeed, and see you on the high ground.

Kay said...

I'm very sorry I missed the big group yesterday, but I was glad to see a few this morning for one last time in the bubble together. God speed to all of you leaving Fort Leavenworth. The Army is a small world, and I'm sure I'll run into many of you in the future! Stay in touch!

I forgot to stop my watch, but it was something over 8 minutes (50 BE and 200 DU).

Dave Hudson said...

Sorry I missed this morning; had I known that it was going to be inside and didn't need to be in at 0730 to catch a bus, I would have been in.

Here are more links:

Jack and Carli (27 May):
https://picasaweb.google.com/palerower/JackAndCarli?authkey=Gv1sRgCK6qiqmI9c_1JA - Rich, this does contain some of the pictures you were asking about

Medders (3 Jun):
https://picasaweb.google.com/palerower/Medders?authkey=Gv1sRgCOvyravkh6OSpgE -Rich, these are the others

Coup De Gras (9 Jun):
https://picasaweb.google.com/palerower/9Jun11?authkey=Gv1sRgCKvix4nZ8vmXowE

Rich said...

I'll miss all of the folks leaving. Take care of yourselves, and remember the relationships you've made here...they will make you money down the road. Good luck to all. Thanks for the notes...who knew huh? I was probably more shocked than the rest of you!

Crossfit Skopje said...

I'm really sorry that I missed last two WOD, been too busy with getting out of the house and packing.

I would like to say some thanks to the people that really influence my life.

I would like to thank to Rob and Mark Monroe that give me the opportunity to become a proud member of IMCF and bring my knowledge of CF to the level that I'm confident to open my own box when I get back home. Mark I will never forget your first lesson of Flexibility that you demonstrate on me, during first Foundations when we got here last year. It really changes my perceptions of fitness.

Also I would like to thank Rich Martin helping me to overcome my nightmare, Double unders. Hey Rich I can do 10 unbroken. Also, CONGRATULATION for your award, you definitely rock.

James - AUS, you are a man with very big heart. Thanks for helping me starting my CF affiliate web page. CrossFit Skopje will never forget you.

CrossFit Skopje is the name of my affiliate. WODs will start in JULY.

CrossFit Skopje will never forget IMCF. Good luck to all and

HAPPY CROSSFITING!!!!!

Crossfit Skopje said...

Dave is there any possibility to get a copy or link from the Crossfit class that we did in the bubble.

Zoran

Air Force Steve said...

Had a date with Karen today (150 WB for time) - 6:33

Off to Idaho for leave...lots of bodyweight WoDs planned for me and Debbie.

See you 28 June.