Aug 14, 2011

081511 MONDAY

General


The bubble is in a devilish state after PAIR day. Anyone who can get there early and help clean up will be given a free lifetime membership to IMCF....


Open Gym

Complete as many rounds as possible in 3 minutes of:

Run 400m
40 box jumps
30 Toes to Bar
Run 400m

Rest for 1 minute then

Complete as many rounds as possible in 6 minutes of:

Run 400m
40 box jumps
30 Toes to Bar
Run 400m

Rest one minute ... then complete the following for time

Run 400m
40 box jumps
30 Toes to Bar
Run 400m



Kipping Knees-to-Elbow & Toe-to-Bars from Patrick Cummings on Vimeo.

0530 Class

SNATCH ( 3-3-3-3-3)
WEIGHTED PULL UP (3-3-3-3-3)

Then ...

15-12-9 OF:
HSPU
T2B



28 comments:

Jerimiah said...

It looks like it will take some coordination to knock out the 30 Toes to Bar. Coordinated I am not.

Greg M said...

I will be there early to help clean up. See you there!!

james said...

see you there Greg

Jacob Heppner said...

Hello, from college
We just had our conditioning test tonight, and I will gladly say that with a little bit of crossfit under my belt is was quite easy. We actually did a Navy Seal Physical Conditioning test:

Swim 500m
Max Pushups in 2 min
Max Pullups in 2 min (definetly surprised them with kipping)
Max Situps in 2 min
1 1/2 mile run

Ray said...

IMCF in Japan:

This is a hard one to accomplish the way the Fleet Gym is set up here in Sasebo, so I did the Olivia WOD from last Thursday.

Have been doing 1 mile speedwork on the treadmill before my CF WODs to try to improve my run times.

Olivia:
75# for thrusters

assisted pullups and dips on machine

20kg KB (44# or 1.2 pood)

Greg M said...

Awesome Job Jake!!!

kyle hogan said...

1st rd - run + 20 TJ + 5 KtE

2nd rd - run + TJ + KtE + 1.8 miles
For time
7:00 

Ugly & scaled due to no boxes or benches in the globo gym, scaled #'s because of lack of memory on required reps. Wow I misc the bubble!!

Greg M said...

Round 1: 400m + 40 Box Jumps

Round 2: 400m + 40 Box Jumps + 30 TTB

Round 3: 9:15 = 400m/40 Box Jumps/30 TTB/400m

Great Crowd this morning, this may be the biggest one yet this year.

Welcome to all the new folks.

james said...

Ray - I swear that they design gyms to be "anti Crossfit"

This morning:

400 + 33 boxjumps
400 + 40 box jumps + 26 TTB
21.04 total time

awesome to see the crowds this morning. Welcome to Dawn and Buddy.

james said...

Mac and Lance - can you hit me on james.davis143@us.army.mil just so i have your email addresses.

Lance said...

Good first morning workout for me at IMCF. I'm a 1600 regular.
1. 400m+40 Box Jumps
2. 400m+40 Box Jumps+30 T2B and was headed out for another 400m when time was called
3. See #2 + 400m...9:09

Rich said...

Did this one at home. I inverted the K2E & Box Jumps.

First round, 400M + 30 K2E

Second Round, 400M+30 K2E+ 40 Box jumps and approx 300m

Last round approx 7:15 for all.

Great to hear that there was a big crowd this morning! I'll see all of you there tomorrow!!

Welcome!

Mike said...

1 - 400m + 30 box jumps
2 - 400m + 40 box jumps + 19 TTB
21:04 total time

Great workout.

Dan said...

3 min: 16 box jumps
6 min: 15 TTB
RFT: 12:00

Mac said...

1st Round - 400m, 40 box jumps, 7 KTE
2nd Round - 400m, 40 box jumps, 30 KTE, 150m
3rd Round - 9:13

legs were like jello on that last round...nice.

Rich said...

OK- after Greg publicly questioned my integrigy on my time this morning...I'll offer a qualification.

Since I did this at my house, I didn't have our pre-measured 400M loop...so I guestimated. I went back and used Google Maps to confirm that I ran a 350m loop vs. 400m. So, I was not RXd this morning. Mia culpa. I still met the standards of CVFMHI and MHLLDQ.

I'm saying this to make Greg feel better about being slow.

Greg M said...

I am not slow just speed challenged.

Scott said...

published WOD does not match what people are reporting in B:LOG...What exactly is the WOD?

Greg M said...

General


The bubble is in a devilish state after PAIR day. Anyone who can get there early and help clean up will be given a free lifetime membership to IMCF....


Open Gym

Complete as many rounds as possible in 3 minutes of:

Run 400m
40 box jumps
30 Toes to Bar
Run 400m

Rest for 1 minute then

Complete as many rounds as possible in 6 minutes of:

Run 400m
40 box jumps
30 Toes to Bar
Run 400m

Rest one minute ... then complete the following for time

Run 400m
40 box jumps
30 Toes to Bar
Run 400m

Jamie Z said...

Did the following:
Snatch: 3x 135, 3x 135, 2x 165, 3x 135
Weighted Pull-ups: 3x 45, 3x 45, 3x 45, 3x 45 (BW 215 + 45lb plate)

Mini-metcon of 15-12-9 HSPU and T2B in 5 min. However, My range of motionon the HSPU needs work.

Kay said...

Ah, it's good to be back in the bubble; being a single parent is hard! I think my total time was 22:43 or 23:43. That Pukie (pulps) the clown guy was lurking around during my T2B.

Unknown said...
This comment has been removed by the author.
AF HAKIM said...

Round 1: 400m /26 Box
Round 2: 400M / 40 Box / 30 Heel Toe
Round 3: 10:28

Third week in IMCF...gotta say I am addicted.. Thanks Greg.

Rich said...

I typed K2E but meant T2B. sorry again. SAMS is jacking with my thought processes.

John G said...

Round 1: 400m + 35 Box Jumps

Round 2: 400m + 40 Box Jumps + 30 toes to bar

Round 3: 10:22

Legs felt way too heavy today!

Scott said...

Ok I figured it out after all.

3 Min: Run 400 + 40 Bench Jump + 3 KTE
6 Min: Run 400 + 40 Bench Jump + 30 KTE + Run 175

Last Set: 7:43

Total 17:43.

I really liked this one :)

james said...

I must confess I danced briefly with pulps this morning

Noah said...

Found some suitable subs at a park here in Waikiki.

Rd 1: 400m, 15 wall jumps
Rd 2: 400m, 40 wall jumps, 15 TTB.
Rd 3: 11:00 ish.

You'd be surprised how many looks you get just from jumping up on a wall and back down again.