Aug 25, 2011

082611 FRIDAY

Open Gym 

"26" - Just because it is the 26th of August

Three rounds for time with either a 6,10,14 or 20lb med ball

26 Wall Ball
26 Medicine Ball cleans
26 Box step ups (holding med ball)
26 metre medicine ball lunge
400 metre run (carrying med ball)
rest 1 minute 

* if you don't know how to do Medicine Ball Cleans then substitute squats holding your Medicine Ball

Concept brief at 0545, go shortly after that.


26 comments:

Greg M said...
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Greg M said...
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Greg M said...

We will teach a quick class on the Med Ball Clean at 0535.

Are there any Coaches that learned the Med Ball Clean today that want to volunteer to teach it tomorrow at 0535? Please post on the Blog if so.

Thanks,

Greg

Rich said...

I'll help if needed.

Greg M said...

Below is a great Crossfit article if you are just starting out in Crossfit. Take a look, it has link with videos to answer most of your questions about Crossfit and some goals you should set for yourself.



http://library.crossfit.com/free/pdf/CFJ_Widman_CFStartupGuide1.pdf

Lance said...

I should be there by 0535 to help out

Ed said...

I'll be there to help as well.

April said...

I'll help. Good motivation to avoid the snooze button..

james said...

there is a snooze button?

rob said...
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rob said...

I know I've been very absent from IMCF blog, but I wanted to comment on our team WOD at ISAF HQ.

We had 16 people show up with varying degrees of experience; beginner, imtermediate, and 'been doing it a while'. We had 4-man teams with 5 events @ 20reps (calories or weight).

20 cal row
20 x OHS (95/65)
20 x HSPU
20 x DL (225/155)
20kg (45lbs) 200m sprint

You couldn't start your exercise until the guy in front of you was complete. However, you could assist him (with some caveats), but you still had to do your 20. It took a team from 11 to 14min. If anyone wants the complete explanation and rules let me know and I'll send it.

We picked up a few more athletes since last Friday's WOD. Next week we are going to do 31 Heroes. We'll have a lot of scaling with your beginner crew, but it's all for a good cause.

If you want to follow our WODs you can see them on Facebook (ISAF HQ Functional Fitness). If you have trouble finding it let me know and I'll send you the link.

I definitely miss IMCF, but we are starting to form a community here. We've got some great people here and the MWR staff is incredibly supportive.

scottnkelly9901 said...

IMCF Hohenfels:

29:28 w/ 18lb med ball and 24" box

got the stitches removed today so that's a good thing.

Ed said...

27:34 w/ 20lb ball.

Rob, great to hear from you. Sounds like a budding community there. We're getting fairly big crowds regularly here now, it's good to see the word spreading.

Mike said...

30:50 w/ 20# ball.

Jimmy S. said...

Smoked me! 34:17.

Rich said...

28:53 with 20# ball and 24" box. Great group this morning!

Rob= great to hear from you!! I've been following what you've been doing on Facebook! It looks awesome! Would love to see some pics of you and your folks!! Please stay safe; we can't wait to have you back!

Greg M said...

30:01, great crowd today. The monster of "26" was the brain child of the Aussie and Red-headed Kansas kid.

We hoped you enjoyed it.

Since the blog last weekend stated we must be positive. I just wanted to say how awesome "26" was, especially the Medicine ball cleans, they were the absolute best. My hamstrings are loving "26" right now!!!


Reminder: we do have Crossfit Foundations tomorrow from 0830-1230. If you want to attend please send me an email at gregory.mclean@us.army.mil.

Greg M said...

30:01 w/20lb and 24in box

Lance said...

24" box, 20lb ball of pure joy and happiness...26:34 of work, 28:34 with rest (didn't count the last minute of rest...I was complete).

Mac said...

31:28 (including 3 min of rest).
Splits were interesting: 9:12, 10:12, 10:02...maybe I blew out of the gate a little fast.

If any of the 6AM crew are reading this - it was a little lonely and quiet in the bubble once the early group finished up. I'm just sayin...

Greg M said...

I am liken it Mac, what is 15 mins, we started today around 0545ish.

Kay said...

31:20 with 10# ball. Huge crowd this morning! Wonderful!

Dan said...

40:51 - 20lb and 24".

Gary said...

I did this WOD today with the following subs due to limitations. . . 12# Med ball for wallballs and cleans. 20# DB for stepups,2x10# DB for 26 lunges instead of 26 meters and 26 situps with 12# med ball in place of run. . .18:40 with no rest. I must have missed that part.

I did want to share with you all that I have introduced the 3 British soccer coaches who coached my girls soccer camp to Crossfit and they love it. I guess its part of that sharing what we gained at IMCF.

Alex E. said...

31:42 - That felt great

Big Helper said...

30:36. Best leg smoker EVER. If Mike hadn't been right next to me the entire time, I'd have wimped out for sure.