Nov 29, 2011

113011 WEDNESDAY

The Bubble will be closed from 0900 Friday.

Fundamentals. Despite the bubble closure, fundamentals is still on 03 0830 - 1030 Dec 11. The new location is inside Harney gym.

Coaches training will not occur tomorrow because of the swim. Instead we will conduct it Friday 0615 - 0700 in the bubble.

Games. Awesome showing for the first seeding WOD. The next one is on Thursday, get in early to arrange your judge. A reminder that scored workouts will be Tuesday and Thursday next week with the finale on Friday at 1730 at the bubble.



First ... treat your shoulders to some mobility





then Skill - handstand, execute at least 20 handstand holds either free standing or against the wall.  

then.....

For time:

Swim 1000 metres
5 x 25 metres underwater

You can obviously come up to breathe as often as you need - you must swim underwater though.


46 comments:

Alex E. said...

James -

Didn't we change this?

Julie said...

I won't be in tomorrow. Rich has SAMS PT. James, can you judge me again on Thursday? We can do same time if needed. Thanks!

Greg M said...

Alex, since the bubble is open Friday morning, there is no change.

james said...

Alex E - I emailed - we went back to the old plan because they decided to keep the bubble open.

Julie M - yes, name your time.

Alex E. said...

Should have checked my email then.

If you didn't do "Josh" today just remember that all seeding WODs must be done prior to Friday when the bubble closes.

james said...

Most of you have lives - so you probably won't go back to yesterday's post. But its worth the trip to check out some of the eye watering times posted late in the day.

Julie said...

Do you want 510 or 530am James? Either works for me! Thanks!

james said...

lets say 0530

Dan said...

So I'm confused on the coaches training... We're not doing it tomorrow, but we are doing it at 0615 in the bubble??

Greg M said...

That is code in Aussie for......

Debbie said...

I need someone to judge me in the AM and will stick around for anybody who needs to be judged. I plan on trying to beat Steve's time, shouldn't be hard!!! Waiting for a response to Dan's question about coaches training...yes or no??

Dan said...

Two things:
1) Alex set me straight - coaches training on Friday.
2) After reviewing this afternoon's times for Josh, well...
Air Power!

james said...

sorry I have inserted the word "Friday" in there somewhere now re coaches training - it got a little busy and confused at the IMCF office a few times today

Rich M. said...

James- Julie will be there at 0530 Thurs. Thanks for helping her.

Meghan Smith said...

Debbie, I can watch you before I go swim if you want. I was planning on getting there around 5:45-5:50, so I'll come by the bubble first.

Kay said...

IMCF Sweatshirts are in! I will bring them in the mornings with me when I WOD (between 0530-0630). Let me know if you need me to bring them in the afternoon. I will also deliver to your mailbox right outside your staff group; just send me an email or post on the blog which staff group number and your full name so I can find you.

Although Wednesday's WOD is swimming, I will be in the bubble between 0530-0630 to handout sweatshirts. I can judge anyone who missed being judged yesterday (Debbie?). I plan to do the swim WOD around 0630; I can give out sweatshirts afterwards, too.

Noah - if you need me to stick around until later in the morning to judge your WOD, let me know.

Finally, if you need to arrange some other type of sweatshirt delivery, send me an email at kwakatake@gmail.com.

Mike said...

Debbie - I can judge in the morning. What time will you be there?

Debbie said...

Amber will need to be judged as well. We usually start around 0550. Thanks

April said...

I'll be available in the a.m. if anyone needs judging, I'll need to set up the whiteboards for A910.

Noah said...

56 comments in one day!! That has to be a record. And none of them belong to Dave Hudson. Think what we oould have done if Dave was still around.

Kay, thanks for the offer but I'm gonna wait to retry Josh. My hands are roughed up pretty good from today's effort so another go so soon may rip 'em wide open.

scottnkelly9901 said...

IMCF Hohenfels:

No pool within...???km of here.

Subbed shoulder press
5-5-5-3-3-3-1-1-1
@
95, 115, 125

james said...

30 something minutes of elaborate drowning ritual for me today

Alex E. said...

Just a reminder...Those of you that did not do Josh or did Josh but were unable to post your time do to severe forearm cramping, you have until Saturday evening to complete. Just remember that the bubble closes early on Friday.

Debbie said...

13:06 with 53# OHS PU 42-30 with red band 18 with blue bands. Meg was my LV 1. Ouch is all I have to say about that workout!

Tiffany said...

29:58 as Rx'd.

Good workout followed by a sit in the sauna. My hair had frost on it by the time I made it to the car! Good times. Thanks for organizing the IMCF sweatshirts Kay!

Meghan Smith said...

I love the smell of chlorine in the morning! Swim time was 15:06. Was able to do the 5 x 25m each without coming up for a breath. Total time was about 19:15.

Alex, anyone from my group that wants to do "Josh" will today, so I'll have specific names for you this afternoon.

Jess said...

The pool was warm and had plenty of chlorine today! As Rxd complete in 30 min- however unlike Meghan I had to come up for air on the 5x25 underwater portion!

Ed said...

1000m swim in ~24 minutes

5x25 underwater in ~5 minutes (breaks required between reps to avoid drowning . . .)

Good "hopper" workout this morning, can't say I've ever swam that far.

Soraya said...

11:14 total for Josh
35# OHS
scaled PUs: about 30 on blue band
Did the rest on green band.

My forearms are screaming as I type this.

james said...

Meghan, crushing swim time !! you rock.

Brian S said...

22:05 on the 1000. Ran out of time so I skipped the mandated drowning session. Looking forward to tomorrow.

Jay Luck said...

Swim 18:38 total, my blisters got wet ouch

Kay said...

I did the swim in around 30 minutes; I didn't time it exactly, and swimming is one of my goats.

For those of you who asked for Staff group mailbox delivery of sweatshirts, I'll do it Thursday morning before 0830. I will also be at the bubble each morning from 0530-0630; let me know if you need to arrange a different delivery time or method. Don't forget to write your names on them; there will be lots of black and gray sweatshirts in the bubble!

james said...

If anyone left a watch at the bubble this morning - Calvin (the bubble front desk attendant) has it.

Air Force Steve said...

Why is the Bubble closing (at 0900?) on Friday? If so, I'll be in at 0700 post-seminar PT to do the 2nd WOD. Noah - work for you?

ingly (thought I'd start posting the word verification, since I find them quite intriguing. Maybe some genius can discover a pattern.

james said...

ingly (aka Air Fast Steve) Bubble is needed for something else that they need to set up for.

Erin Anderson said...

About 35 minutes. Included a few min. Break inbetween the laps and underwater swimming. It felt great to swim nice and slow!

Rich said...

29 min for the swim. a great work out!!

Ross said...

Did not swim today, lats are shot from pull UPS yesterday. Worked on flexibility and hand stands. Feeling much better after the stretching.

Ross said...

Did not swim today, lats are shot from pull UPS yesterday. Worked on flexibility and hand stands. Feeling much better after the stretching.

Noah said...

Didn't time the underwater legs, but the kilometer took 24:40. Longest I've been in the pool without a mai tai in my hand in about 14 years.

Steve, Friday morning I fly to San Diego so I will not be there to support. Please find a way to carry on in my absence.

My verification word is saviz. The pattern seems to be names of people I've never met.

Arod said...

Swim time 25 min. Also swam the 25 m lengths underwater 4 out of 5 times, (came a few feet short on my first one for some reason).

Dan said...

Suffered from poor brain function this morning...
...poor time management required a 15 min "as many laps as possible this morning. Poor counting during execution leaves virtually no way to measure performance today. We'll call it 11 laps, +\- 3.

Jimmy S. said...

Just a quick dip in the pool before they closed; 9:37 for 500m plus 2 x 25m underwater @ about 45 sec each. added a couple laps at 2/3/4/5 strokes per breath.
Glad to see some swimming in the programming.

Bridget said...

Like the hand stands.

Did the 5 x 25 in 3:23
Continued to swim a total of 22 x 50's..

John T. said...

Josh today for Soraya and I.
I did 13:20
First two sets OHS 65lbs, last at 45lbs.
PUs First 26 as RXd next 16 with Red band.
Last two sets with blue band