Aug 7, 2011

080811 MONDAY

Open Gym

Max continuous L sit for time (see pic)
Rest two minutes

then

Seven rounds for time of:

3 Weighted Pull-ups, 25 pounds
5 Strict Pull-ups
7 Kipping Pull-up
Rest one minute

Notes:

For weighted pull-ups place a 25 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

If you have less than 10 pullups then do:

Five rounds for time:

1 Weighted Pull-ups, 25 pounds
3 Strict Pull-ups
5 Kipping or band pullups
Rest one minute

If you don't have any pullups then do:

5 rounds for time:
10 strict pullups (band assisted)
Rest 1 minute





0530 Class
SNATCH ( 5-5-5-5-5) 
WEIGHTED PULL UP (5-5-5-5-5)

Then ...

21-15-9 OF: BURPEES DIPS

8 comments:

Rich said...

Dont forget PAIR day Saturday. I still need volunteers to run the table. I only have two so far, which will be prohibitive. Let me know if you can come out!

Brian said...

Translation of Friday's comment for Air Force Steve.

"Go Meg." Me is the CF Trainer that was mentioned in Friday's post.

"Go Navy." Don't hold it against her, but she is a USNA classmate of mine. She is also one of the early Crossfitters at IMCF.

"Rich, IMCF was started by a "DAT"." Rich made a comment about the guy in the video being a tanker. In the Air Force world, I know tankers fly big planes full of fuel. In the Army, they drive big tracked capsules with guns. IMCF was founded by MAJ Dave Maxwell, a tanker.

"DAT" an abreviation for an Army tanker. As one what it means. Be ware of the gut check to follow.

"Oh yeah, and Meg is married to one..." The same Meg is also married to a tanker, which is why she is in Leavenworth.

Bottom line, if you know someone who is looking for some training in the time frame she has advertised, she would be worth while. He was a Division I athlete, and she has been coaching most of her time since leaving the Navy. And as a mom and Army wife, she gets the challenges military spouses face.

Brian said...

That was supposed to say "She was a Division I athlete..."

scottnkelly9901 said...

IMCF Hohenfels:

Did this one backwards

scaled to 10#
2 full rounds of 3, 5, 7 dropped to 1, 3,5 for remaining. Failed on round 3 and again on round 6

10:08 complete

33.04 sec on L-Sit

james said...

5 RTF run 400/20 boxjumps = 17.09

http://library.crossfit.com/premium/pdf/58_07_Phys_and_Food.pdf?e=1312808742&h=18804fb97dbeb957edfec546297b7320

This is a great article - you will need a CF Journal article login to read it - if you don't have one its a great resource and the subscription is a measly $25 bucks a year

Greg M said...

L-Sit: 41 secs, form suck at the end, but my feet did not touch the ground. I was really surprised by this time.

Pullups: Did all rounds unbroken, but had to drop weight. 25lbs/25/20/15/10, this was a lot harder then it seemed.

Welcome to Terrance this morning, he was killing it.

kyle hogan said...

Started with the Dominator CF Foundation class reviewing the press series followed by;
15min team AMRAP
100m sprint out then 10 CFPU then run back 100m
20 x wall balls (20lbs)
One guy wallballs while the other runs & does push-ups. One round is when both guys finish both sets. 
8 total rds
THEN I feel into my ego and had to show up a 25 yr old with 4 rds of;

1:38-1:42-1:44-1:44

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Dan said...

24 sec L-sit
Then 1.12 rounds of the 7 rds for time before realizing I'd over-estimated myself. Then did the 5RFT workout, but docked up the time... No idea how long it took. Not my best day, but great workout!