Jan 2, 2012

010312 TUESDAY

"Kay"

So here's Kay's story; CrossFit discovers her in Ramadi; she redeploys straight to ILE - in transit she emails IMCF to get the lowdown and turns up early on her first day in town. Since then, we see her everyday coaching and encouraging a group of new athletes. During her time at Fort Leavenworth she has done two Crossfit courses and used them on pretty much every fundamentals course we have run. Not to mention her improvements as an athlete and her epic battles with body weight overhead squats and the like during the CrossFit games. Oh and she is probably some kind of genius lawyer if her recent award is anything to go by. Thank you Kay, safe travels.

2 rounds regular warmup, then 100m plow to hamstring stretch.



"Row, Jump, Row"

500m row 
30 burpee box jumps 
500m row

rest 3 minutes

Then work an overhead squat ladder (95lbs for men, 75lbs for women).  Complete one OHS the first minute, two the second, three the third, and so on until you cannot complete the requisite number within the minute.

Jamie Z's 0530 Class

Row 200 warm up then 1x 500, 2x 400, 3x 300, 4x 200, and 5x 100. Use 30 sec rest between sets and interations. 

29 comments:

Julie said...

James,

I watched the plow video. How do you do 100m plow? Or is it 100 reps? Thanks for your help!

james said...

good point Julie - lets do say 25 reps - anyone who has an actual plow is welcome to do 100m though

Julie said...

You are too much! :)

Greg M said...

Looking forward to getting back in the bubble but not saying goodbye to our lawyer! :(

Arod said...

sad to see my neighbor go, safe travels to your next adventure Kay!!!

Kay said...

Wow! I just wanted to check the WOD and make sure I don't oversleep, and I see my name! How could I Not come in tomorrow and the rest of this week, my last week here? I'll be there! If I remember correctly, the "Kay" WOD is to get max sleep; yep, I've been doing that. Now back to real crossfit! I am truly going to miss everyone in IMCF. See you tomorrow or sometime this week!

Julie said...

We will miss you Kay!! Good luck! I hope to see you this week!

scottnkelly9901 said...

IMCF Hohenfels:

Subbed 400m run for row

10:02

then to 6 reps in 12th minute

james said...

8.06 and then 11 minutes on the OHS

Greg M said...

8:15, then 7 mins on OHS. Good WOD to get back at it in the bubble. I had a little "Fran" chest going on after this one, that is always a good sign.

Kay said...

9:04, then only made it to 3 min on the OHS with 65# bar.

Tiffany said...

8:48 and then failed on minute 6 with 55# OHS.

It was great to see you this morning Kay!

Brian S said...

7:33 then 9 on OHS. I was feeling Fran chest as well.

Erin Anderson said...

9:53.
4 rounds ohs at 65#, one round of 7 out of time. I like this type of workout! A little rest in between and it progressively gets harder.

Mac said...

6:35, and made it to 12 reps for the ohs. Started rnd 13, but the upper back and wrists were done.
This one was in the wheel house...or maybe I was just powered by all the fatness I ate over the break.

Noah said...

7:40 for The Kay.
8 minutes on the OHS.
Still coughing back in the office, always the sign of a good WOD.

Greg E said...

9:07 on this mornings WOD and then 6 RNDs OHS @ 95.

Tryed my first Whole 9 breakfast this morning and even faught the urge to add suger in my coffee... Motivation is low.

Wade said...

7:39, then 13 rounds

Ed said...

still on the road, should be back in the bubble on Thursday.

Kay - best of luck! Hopefully I'll see you later in the week.

Did a modified 'Barbara' from Mac's suggestion yesterday. Subbed burpees for the pullups.
5x Rounds (3 min rest between)
20x Burpee
30x CSPU
40x GHD (actually rolled towel) SU
50x Squat
total time (incl. rest): 35:56

Very cold in Wisconsin this morning (5 degrees, windchill about 10 below zero) - probably in mourning over the Badgers loss in the Rose Bowl.

Rich M. said...

8:01 for Kay. I didn't have time to really push on the OHS, but did 2 sets of 5.

Kay- thanks for everything! Good luck to you and your family! Stay in touch!

Amy said...

7:34 Rx'd
and
11 OHS @ 75#

So happy to be back in the bubble. Did almost nothing the last few weeks other than 2 x zumba classes and a lot of consumption.

FYI - trader joes was out of almond butter this week. WTF?

Matt and I wish you the best Kay!

james said...

Mac - of course it was in your wheelhouse...you are the programmer ..it always happens that way.

Amy - Zumba? please explain? (I know what it is I just don't know what you were doing there)Maybe no almond butter has deprived you of your Crossfitting powers

Alex E. said...

8:15 for the Kay portion.

Got 7 reps on minute 10. So 9 complete.

Good luck Kay!

Arod said...

8:56 trying to keep up with Alex. Then continued to work on my OHS form with PVC Pipe during the ladder...

Almond butter is muy bueno! I hope its not a national shortage...

Adam "Big Helper" Latham said...

Fare thee well Kay!!

Soraya said...

Nice to be back in the bubble today.

8:59, then made 8 complete rounds on the ladder with 55#. 2 reps into the 9th round my arms quit on me.

Amy said...

Yes James, Zumba. Lawrence from Trinidad and Tobago lead the class with a fury. He is the smart one, making $10 per person per class. I support anything that gets people off their couch! Also, I think Zumba is a fix for women who are too old to go clubbing. Zumba got me off my parents couch over break. Don't worry James, I don't have a future in zumba, as I am horrible at choreographed dance.

Mike said...

I didn't time 'Kay' but my 500m intervals were 1:44 and 1:48. I made it through 8 complete rounds of OHS.

Looking forward to Friday's WOD.

John T. said...

8:07 for Kay and 9 reps at #75 for OHS. I think I could have done as RX'd but OHS has been a weak point for me last time we did it.