Nov 27, 2011

112811 Monday

Fundamentals people, if you signed up for the fundamentals on 03 Dec 11 using the sign up sheet in the bubble and DID NOT get an email from me then it is probably because I couldn't read your email address. Email me at james.davis143@us.army.mil and I can send you the email.

Fundamentals Coaches. Coaches prep training is on tomorrow (Monday) and Wednesday 0615 - 0700. We are going to talk about form and substance for teaching "warm up" in the fundamentals and how to relate movement to exercises.

Iron Major Crossfit games.  Starts this week with the "seeding" WOD's on Tuesday and Thursday. You have until 1200 tmw to post to comments that you are "in". We have 20 signed up so far.

Skill... practice knee to squat jumps and med ball cleans.

Then ...

For time:

Run 400m
10 x Knee to Squat Jumps (see video)
Run 200m
20 x Medicine ball cleans (20/14)
Run 200m
10 x Knee to Squat Jumps
Run 400m

Scale if unable to perform is a Full Air squat jump. Make sure to land and start in deep squat position


29 comments:

Julie said...

Count me in for crossfit games. Thanks!

Julie

Debbie said...

I'm in for the games and helping this weekend

Debbie

Wade said...

I'm in for the games. Also should be able to help this weekend.

Wade

Air Force Steve said...

I'm in.

Ed said...

I'm in for the games.

scottnkelly9901 said...

IMCF Hohenfels:

9:34 w/ 18lb med ball

Soraya said...

10:51.

Also- I am in for the games.

John T. said...

9:26. I am also in for the games.

Mike said...

10:27

Took too much time in transition between run and skills.

Tiffany said...

11:37, 14# med ball. I managed to run 400m when I should have ran 200m on the 2nd run. I agree with Mike, I spent too much time in transition between run/skills. Good workout!

james said...

James 8.53 - thanks to the coaches who attended training/thinking this morning.

Ed said...

9:27.

Despite the cold, could probably have cut nearly a minute by simply doing this whole WOD outside.

Matt said...

Count me in for the Iron Major CrossFit games.

Lance said...

8:57 as Rx'd

Mac said...

9 min even. Good skill work, and a nice little blowout after the long weekend.

I'm in for the games, too!

Mike McD

Greg M said...

9:40, had to scale the knees to Squat. I have found some more skill work to do.

Jess said...

So I focused on the skills this morning and didn't keep track of the time. I need some serious work on the knee to squats- I had to scale to the full air squat jumps. My knees are killing me today! Good workout this morning though.

Jimmy S. said...

9:52; the 200m after the med. ball cleans was rough. Good WOD.

J.Gibson said...

In for games- Great WOD today. Did it in my basement with 20lb (probably more) laundry bag full of army crap, and my treadmill....as RX'd. Really like WOD's we can do at the house with strange items!

Scott said...

8:09
No med balls, so I used 25# plate.
Ran on treadmill, boy those things take forever to get going.

Followed up with 30 min on Elliptical.

Rich M. said...

9:15 RXd. I'm in for the games as well.

Alex E. said...

9:02 as RXd. I agree with Ed that doing nit all outside would have saved considerable time.

Brian S said...

9:00 flat. I liked the new skill it was challenging. One time my brain said jump and I just sat there. Sorry I missed the coaching session this morning. Had some things to take care of. Should be available for the remaining prep.

Alex E. said...

Meg Simth -

Do you have the names of your ladies that said they were in for the games? James and I are trying to finalize numbers.

Thanks.

Erin Anderson said...

12:30, added a few pushups to stay with darin. Otherwise rxd. It is rare I can say rx, i like the sound of it. Darin and I r in for the games together as we talked about James.

Dan said...

Only came inside for MBC - 10:37.

If it's faster to do it outside, you wouldn't know it by looking at my time!

Amber said...

If it isn't too late I'm in for the games.

Ross said...

9:25, need to work more on knees to squats,good workout...

Noah said...

8:18. Did the knee squats in the grass by the curb which saved time.

This guy is in for the games as much as is allowed by the rules. I can not make the final day as I will be out of town but will do it in spirit with everyone else.