Dec 4, 2011

120512 Monday

3 rounds of 15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC pipe
Sit-up
Back-extension (or supermans)
Pull-up
Pushups (Crossfit Standard)

If you did the fundamentals on the weekend and want some help to scale or understand this WOD then meet James in the bubble at 0530. If you are working out at another time and would like to link up with a trainer then please post to comments or email me at james.davis143@us.army.mil. Can all other level one trainers please wear grey IMCF T-shirts so fundamentals people know who you are.

The video below shows how to use bands to scale pullups.


37 comments:

Rich M. said...

Debbie, Julies friend AJ, who attended the foundations this weekend would like to come in tomorrow. If possible, can she link up with you at 5:45ish?

Meg Smith said...

Rich, I'll be there too on the chance Debbie isn't.

james said...

For Tuesday I can grade at 0510, 0530 and 0610 if anyone would like to book in now.

Rich said...

Great job on the foundations class!!

Erin Anderson said...

James, can I please have your 6:10 appt on tues?

james said...

Sure Erin, I have you booked in.

Julie said...

Meg- I'll pass it on to AJ. James, I'll take your 5:10 on Tues and Thurs.

Meg Smith said...

I'll be available to judge on Tues/Thurs early, as well as M/W/F at 10:30.

Jess said...

Could I get a judge at 0600 thursday?

Debbie said...

I will be there in the morning. I I know who AJ is and would be happy to help.

Jerry & Maria said...

James, I will need help Monday morning. I will be there at 0530. Jerry Traynham

Jerry & Maria said...

I can only work out at lunch (1130-1300) or after work 1700. Is there someone around at those times? Maria

scottnkelly9901 said...

IMCF Hohenfels:

11:23

~30 sec hold for stretch / side

Julie said...

Thanks Debbie! See you in a few!

james said...

Jerry - let me hit some folks on email to see if they are still going at lunchtime. James

james said...

9.24

Ross said...

10:21

Ed said...

8:55, stuck to the 15-sec per round minimum for the samson stretch.

Rich and I did some 'jumping on tall things' after the WOD - I'll have to bring in a tape measure, but we topped out around 52-53 inches - good times.

Meghan Smith said...

Somewhere around 14:30 or so...spent some good time in the stretch (on the 2nd and 3rd rounds).

Thanks Rich, for trying to help me past the mental block today. Well done on the Box Jumps to you and Ed!

Looking to be observed Tues/Thurs around 0550-6. Happy to swap with another coach if desired. I can stick around until about 7.

Greg M said...

Meg - we can swap judging.

Scott said...

10:22. 15 Sec Samson Stretch.

I was just think about doing the "warm up" as a WOD the other day. Good Call.

This just goes to show you that our total body warm up is really a "workout" by some people's standards.

Bridget said...

11: and change.. kept w/ Tiffany much of the workout, I was just behind her at the end... great WOD for a Monday! : )

Did 15 reps of everything
Blue band pull-ups

Thank you Rodger- CF Team mate for games pre-streatch exercises for my legs--they appreciate you

Lance said...

Didn't really hit the WOD this mroning, just did some pull-ups and mobility stuff. Got to work with newcomers Jerry and Jim. Took them through the workout and helped out on some the exercises. Big welcome to these guys.

Ed said...

I'll be around for judging Tuesday and Thursday until 0700-0730.

Debbie said...

Looks like I will be there in the morning for the workout so I can judge as well. Fighting sickness, so helped AJ this morning with the WOD. Hoping to feel better tomorrow. Welcome AJ!

Mac said...

9:30 with 15-sec sampson stretches on each side per round. Somehow I felt like I just did the normal warmup twice this morning...

Tiffany said...

11:02. 15 sec stretch and all red band pull ups. I wasted about 15-20 sec adjusting the back ext twice. This was a fun, short WOD.

"herhus"...the calm before the storm :)

Brian S said...

9:20. Looking forward to seeing the ridiculousness for tomorrow.

Greg M said...

Did not time this, worked on my kipping on the pull-ups. Full extension with the Back and GHD sit-ups. Then worked on keeping my chest up and the bar on a straight path during my movement.

Good Warmup for the games, looking forward to tomorrow. I think I may have the most intense partner, this should be fun.

James are we naming our teams?

james said...

Greg M. If you want to name your team you may ...although I am hoping this does not overload the CPU of the games committee computer - if it gets too crazy at games central we might have to cank it.

Alex E. said...

RIDICULOUSNESS???? The games computer has almost achieved self-awareness. Brian, you might need to recant before it sends the terminator after you.

Brian S said...

I mean ridiculousness in the most affectionate way. Like that workout ridiculously improved my work capacity in a very short time frame. Send the terminators? I thought they were already out every Tuesday and Thursday morning slaying athletes?

james said...

Maria - Bill and Dionne Smith start their workout in the bubble at 1130 most days. They are both excellent trainers - if you turn up and ask around you should find them.

James

Rich said...

time 16.13 started with the blue band but went to green after 1st set.

Mike said...

I can judge tomorrow between 0530 and 0630

Noah said...

Paid a visit to CF San Elijo tonite. Great box in north county San Diego. Warmed up with TGUs, ring dips and 200m runs.

WOD was: With two dumbbells for 15 miutes...every minute on the minute do 5 hang squat cleans, 5 push press and 5 burpees. I used 25#DBs and was smoked. Rested on rds 7-9-11-13.

Tomorrow Gary P and I will knock out games WOD #1.

Mac said...

10:04 as Rx'd for Odyssey.

Didn't realize how much gas that burned until I tried to ride the bike to class...ouch. No doubt e legs will feel good for the run tomorrow.