Sep 13, 2011

091411 WEDNESDAY

Open Gym 

Warm up (see video)

then

AMRAP in 20 minutes of:

12 kettlebell swings (53/35)
16 knees to elbow
20 burpees

18 comments:

Rich said...

All- I am crafting an article for the CGSC Foundation's magazine about IMCF and what it means to CGSC students etc. The CGSCF has supported several of our endeavors, including fronting costs for T-shirts, paying for banners, etc.

Anyone who would like, please send me an email (rich.martin@us.army.mil or rich.martin95@gmail.com) and tell me some of the hightlights of what CrossFit and IMCF have meant to you....

I'm looking for numbers too (APFT improvement, run times, body fat%, blood work through APFRI....etc, etc) Basically, I need some stories to see.....and may come back to a couple of you for specific quotes.

This is a short suspense! Need ASAP....my due date is Friday!!

Thanks!!

Jamie Z said...

All,
SAMS Director's PT was canceled for tomorrow, so my guys will execute 5x Sets of 1 for max load of Thruster, 5x sets of max reps of kipping pull-ups, and SLAY the GOAT #2: 30 Hand Stand push-ups

Ed said...

5 rounds + 2 KBS into the 6th round.

Dan said...

4rds + 4 burpees, just before collapsing on the floor... Awesome!

Lance said...

As Rx'd, but used a 70lb KB...4 rds plus 11 burpees.

Mac said...

5 rds +12 KB/16 KTE/15 burpees...so close to 6, yet so far. Still waiting for the day when I enjoy burpees, but not quite there yet.

AF HAKIM said...

5 2/3 rounds...harder than it looked on paper...but a good workout.

Noah said...

18 burpees shy of 5 rounds, which is to say a long, painful, gut-sucking 18 burpees away. For about 2 seconds I told myself to go ahead and get the last 18 burpees after time expired but then I realized I was delirious and collapsed on the floor in agony.

scottnkelly9901 said...

IMCF Hohenfels:
Took PT test this AM
297 agragate score
Improvement of almost 1 min over spring APFT

Approached this APFT as any other WOD - max effort, but did not make any changes to PT plan in prep (i.e. no extra running (than I had planned), no scaling prior to APFT, etc.)

Kay said...

Don't forget Fight Gone Bad this Saturday! It's a fundraiser, so if you signed up and will workout, and you have raised zero dollars, just make a donation yourself and do the WOD knowing you're helping a good cause.

On a different note, it's starting to get cooler. Anyone interested in purchasing an IMCF sweatshirt? Past sweatshirts were in red and in black. I want to see the interest before putting in an order, maybe for a differet color this time. Post your thoughts on the blog.

kyle hogan said...

If anyone is in the VA beach/Norfolk AO CrossFit Take Over is a great box for hitting while your on the road.
CTO WOD
15 min hand stand work + max L-sit time
7 min AMRAP
5 toe through rings
10 walking lunges
9 rds + 5 TTR
Thanks again for CTO for letting me work out.

Lance said...

@Kay, I'd be interested in a hoodie or zip up. Personally, I kind of like the ahtletic grey color of the current T's.

james said...

Kay - I would buy one if its a different colour - happy to go with grey or blue

Scott said...

4 RDS + 12 DB Swings (50#) + 16 KTE + 14 Burpees.

Deceptively hard...I agree. Smoker nonetheless.....

Saw workout for tommorrow. I am definitely heading to track...Evil Treadmills are my new Goat.

Amy said...

6 rounds Rx'd

April said...

@Kay-
Jeff and I would like a hoodie or zip-up, dark grey is first choice.

Greg M said...

Kay I am in, I vote for Purple!!

Air Force Steve said...

Kay - I'm betting that Debbie would be interested...I'll check.