Jul 31, 2011

080111 MONDAY


Today is Dave Hudson's last WOD. Dave got hold of the IMCF bone in September last year and hasn't let go since. If you have seen, participated in or benefited from one of the following:
- folks  rowing freaking quickly;
- new equipment at the bubble;
- chalk at the bubble;
- the cool IMCF video;
- IMCF photos and rocking tunes; ....................then you have benefited from Dave Hudson's work. Not to mention his coaching every day and a pretty much all the fundamentals classes.

Thanks Dave a mighty contribution. Safe travels.

Please note - none of these achievements should stop you deriding him about his head band and long posts on the blog. Dave - you get a free hit on your farewell post.

New folks 

If you did the fundamentals on the weekend then please come on down this week. Post on comments or email one of the POC if you have a particular time and want to link up with a coach. Generally most coaches are there 0530 -0700, lunchtime or 1500 - 1700.

Open Gym

"7 Feet Tall" - Dave Hudson special

In 700 seconds:

Row 700m then.....

Complete AMRAP of:

7 deadlifts (315/225)
14 boxjumps (24/20)
21 wallballs (20/14)

0530 class

( 1-1-1-1-1)
Bent Over Row

Then ...

Hand Stand Push-ups
Box Jumps (24")

Jul 29, 2011

Welcome To Iron Major CrossFit Part II

As we said last week, we have welcomed a lot of new people to Iron Major CrossFit.  Some are experienced CrossFitters, but some are new to CrossFit and are still asking the questions "what is CrossFit", and "what makes Iron Major CrossFit so special or different?" 

Watch this CrossFit video first:

Then watch this video:

Then ask yourself- Is this what I want?  Is this something I want to be a part of??

Iron Major CrossFit is more than an exercise program or MWR element on Ft. Leavenworth.  It is a fitness community; a team whose sport is fitness.  It is a CrossFit community committed to making our lives and the lives of those around us better; healthier; stronger.  We are advocates of functional fitness dedicated to preparing ourselves, our fellow Soldiers, Sailors, Airmen and Marines, and our organizations, to better handle the unknown and unknowable.  We welcome anyone who wants to join this team.  Tell a friend!!

Feel free to ask any questions.  For those who have a "why I started CrossFit" story, feel free to post it.  You may help someone join the team!

Jul 28, 2011

072911 FRIDAY


At the risk of sounding a little maternal could we please try to put stuff away when we are finished with it. I understand that some of the storage is limited and needs signage. We are working on it. This doesn't stop you putting away things you use.

Open Gym

Team WOD: 4-member team, CrossFit Regionals Team Workout 4: For time, w/ 30min cap: The Brief for the WOD will begin at 05:40, we will go around 05:45. If you have been coming in around 0600, try to come in early to integrate with the community and give us some good numbers for this team WOD. We will mix up athletic levels tomorrow, so don't be intimated by the numbers. See you all in the morning!!!

250 Overhead squats (95/65#)
250 Chest to bar pull-ups
250 Kettlebell swings (24/16kg)
250 Double-unders

Each exercise must be completed before moving onto the next exercise. Only one member of the team can workout at once !! the other members can cheer as much as they like.

The video might help for those infant kippers out there.

The Kipping Pullup - Part One from Patrick Cummings on Vimeo.

Jul 27, 2011



Please be kind to the MWR folks who clean the gym and avoid writing on the floor with chalk.

Open Gym

For time:
30 Deadlifts (135/95)
Run 200m
30 Ring dips
Run 200m
30 Knees to elbows
Run 200m

0530 class

Execute the following ratio of movement for time:
10 x Front Squats, Push Press, Thrusters (95/65)
2x Box Jumps (24/20), pull ups, Burpees 8:4, 6:6, 4:8, 2:10

Jul 26, 2011



If you are a L1 CrossFit trainer or want to be a level 1 CrossFit trainer and can help out by either coaching or assisting with the coordination of the monthly fundamentals and other events please get in touch with Greg McLean at gregory.mclean@us.army.mil. Please indicate in your email if your are currently a coach or if there is a particular area you can help out with ...maybe you have a specialty cert? or a manic desire to organise things?

Open Gym

10 min AMRAP:
15 Box jumps (24/20) 
15 GHD sit-ups 
15 GHD Back extensions 

 (if you are new to this CrossFit stuff then do: 30 tuck jumps 30 abmat sit-ups 30 Superman back extensions)

0530 Class

Front Squat ( 3-3-3-3-3) Shoulder Press (3-3-3-3-3)


Team 8min AMRAP: 
15x KB Swing 70/53lb (pacer) 
Row (Calories)

Jul 25, 2011

072611 TUESDAY

Open Gym

Press 2-2-2-2-2-2-2-2-2-2 (2x10)

Rest 60 seconds between sets

0530 class

MMD #1 MMD #2 4x 800m

Jul 24, 2011

072511 MONDAY

Open Gym

3 RFT of:

5 muscle ups

10 pistols (5 for each leg; or sub 2 airsquats for each pistol) (see video)

16 kettlebell push-ups *

Run 200m

*(one hand on kettlebell, one hand on floor and do 1 push-up, then switch hands for another push-up; must alternate hands each time)

0530 Class

( 3-3-3-3-3)

Bent Over Row

then ...


Wall balls (20lb)

Jul 23, 2011

Welcome To Iron Major CrossFit

For the last several weeks, Iron Major CrossFit has welcomed some new and energetic athletes.  Better yet, we have opened the doors to new athletes trying to find their way to their personal fitness goals.  To all of you; Welcome!! 

One of our IMCF "veteran" athletes (if you can use that term around here since most people move after a year!) found an article that is very applicable to ALL of us, not just those who have recently started CrossFit.  To many, CrossFit is a "means to the end" of overall, comprehensive fitness.  To others (including Iron Major athletes) CrossFit is a sport; a way of competing with other athletes to push themselves to new heights.  Regardless of why you elect to do CrossFit, consider this advice from one of the most famous CrossFit athletes, coaches and affiliate owners, Chris Spealler: 

Chris Spealler

If you could give someone just getting into the sport a piece of advice, what would it be?
Be patient. Your fitness level is something that is going to generally take a long time to get to where you think you want it. And when you are there, you will want it higher. 
Don’t define yourself by your numbers and your times. Define yourself by who you are and what you are about. CrossFit is something that you do, it is not who you are. That can help keep things in good perspective.
Finally, find your weaknesses, make friends with them, then beat them to death.

ALL OF US HAVE WEAKNESSES- we call them "Goats":  whether we have been doing CrossFit for years, or days.  Pick a couple and work on them.  Remember, form and mechanics are the most important elements when you start out.  Get good at the basics, and then Slay your Goats!!

Everyone- post a couple of goats and lets hold each other accountable for killing a few goats.

Jul 21, 2011

072211 FRIDAY


Zoran, L1 trainer from last year, has his affiliate, CrossFit Skopje, up and running in Macedonia. Nice work Zoran!!!

If you are signed up for either of the Oly Lifting clinics, be at the Bubble at least 15 minutes prior to your respective clinic.  (Beginners, be there no later than 0845; advanced, be there no later than 1115.)  If you are doing BOTH clinics, make sure you bring something to eat (nothing too heavy) between the clinics.  The beginner clinic is pretty much at max capacity; there are a few slots available for the advanced clinic.  If you've given money to Dave Hudson, you are good.  If not (you know who you are), get it to him.

Also, Dave will be running a rowing clinic at 1330.  It is free, and still has plenty of slots open.  Previous attendees have found a 5-10 second reduction in their 500m split times.  If you are interested, please either send Dave an email (palerower@gmail) or post in the comments section so that he has an idea of how many to expect.

Open Gym 

'Fight Gone Bad'

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)

Sumo deadlift high-pull: 75 pounds (Reps)

Box Jump: 20″ box (Reps)

Push-press: 75 pounds (Reps)

Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

We will set up five lanes for the workout - brief will occur at 0540 WOD starts at 0545.

Jul 20, 2011


0530 Class

"32" conduct 32 repititions for the following: 
Thrusters (95/65), 
KB Swings (53/35), Burpees, 
Wall Ball Shots (20/14), 
GHD Sit-ups, 
Back Extenstions, and 
Calorie Row

Open Gym 



Thrusters (95/65)

The Annie video....

Jul 19, 2011


0530 Class 

Rear Foot Elevated Split Squat (RFESS)

ADV(5-5-5-3-3-3) INT (5-5-5-3-3) BEG (5-5-5)


30-20-10 of: Box Jumps (24/20) Walking Lunge

Open Gym 

Clean and Jerk 


Jul 18, 2011

071911 TUESDAY


3ID will be using the bubble from 0600 -0900 tomorrow. It is a slight inconvenience but I think it is the least we can do to support a CG who is pushing CrossFit and functional fitness.

Open Gym

For Time:

Run 5km
Row 6km
Swim 2km

0530 Class

MMD #1
MMD #2
10x 30 : 60 (hard : recover)

Jul 17, 2011

071811 MONDAY


Are you wondering exactly what FGB 6 is??

Open Gym

AMRAP 16 min of

5 chest to bar pull-up 
10 OHS (135/95) 
15 KB swings (55/35)

0530 Class

Clean ( 5-5-5-5-5) Bent Over Row (5-5-5-5-5)


KB Clean w/ 2x 35/20 lb KB 
Ball Slams 20 / 14lb

Jul 16, 2011

How Does CrossFit Work: A Few Reminders

This was a great week for the Iron Major CrossFit community.  We had a few of our own give a CrossFit theory class to the entire SAMS class, as well as a foundations to half of the SAMS seminars.  (Thanks to all of the coaches!!)  We have had several of our athletes bring new athletes to the box to begin their CrossFit journey.  More importantly, we had new athletes walk in on their own, and seemingly find an open, welcoming group ready to help them become part of IMCF.  But through it all, there is one question that keeps coming up, from athletes serious about making a change, and about doubters who want to try and snipe a question here and there.  What makes CrossFit different?  Of course we know IWCABTMD, but as a refresher for some other info, below is a clip from the CrossFit training guide:

What is the CrossFit Method?

The CrossFit method is to establish a hierarchy of effort
and concern that builds as follows:
Diet - lays the molecular foundations for fitness and health.
Metabolic Conditioning - builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.
Gymnastics - establishes functional capacity for body control and range of motion.
Weightlifting and throwing - develop ability to control external objects and produce power.
Sport - applies fitness in competitive atmosphere with more randomized movements and skill mastery.

It was the metabolic conditioning that raised a few eyebrows when told that training in the phosphagenic and glycolitic pathways lead to more successful adaption in the oxidative as opposed to the oxidative leading to success in phosphagenic and glycolitic.  As a reminder, when asked these harder questions, we can look back to the CrossFit training guide:

"The first two are anaerobic and "anaerobic activity is,
however, unique in its capacity to dramatically improve
power, speed, strength, and muscle mass. Anaerobic
conditioning allows us to exert tremendous forces
over brief time intervals. One aspect of anaerobic
conditioning that bears great consideration is that
anaerobic conditioning will not adversely affect aerobic
capacity. In fact, properly structured, anaerobic activity
can be used to develop a very high level of aerobic
fitness without the muscle wasting consistent with high
volumes of aerobic exercise!! The method by which we
use anaerobic efforts to develop aerobic conditioning is
“interval training.”

It is interval training, constantly varying the reps, distance, time, etc, of the first two metabolic pathways that gains the most "cardio" success. Much like basketball players seem to have cardio capacity for days, but never run long distances of greater than 40 mins. If asked, be sure to tell folks that "interval training" can take all kinds of forms, including Tabatas, doing the 400m runs we did Friday morning, or running 400s, jogging 200, run 200, etc, etc.  As with any CrossFit constanly varied programming, the options are up to the imagination.

For more information, the Training Guide cites:  Dr. Stephen Seiler
http://home.hiano/~stephens/interval.htm) and http://home.hia.no/~stephens/timecors.htm

What are some of the other questions or coaching subjects that you may have been asked that we can all benefit from a refresher on??  Post your comments and we can work through them together.

Jul 14, 2011

Fight Gone Bad 6 09-17-11

071511 FRIDAY

A reminder about the weightlifting seminars  on 23 Jul 11, also immediately after the course around 1330 hrs Dave Hudson will run a 30 - 40 Minute rowing clinic for anyone who wants to go faster in their pretend row boat.

 Goats anyone?

While on unpaid annoucements - anyone who is flexible like a broom (ie. middle aged Army officers) might want to check out www.mobilitywod.com

Harney Gym does a fantastic job in supporting the Bubble (basically they let IMCF do whatever we want and get us new equipment) if you want to make a positive ICE comment then please follow the link.

 0530 Class

“Coach Dan John Complex”

AMRAP 20min of: 
6x Deadlifts 
6x Clean Pulls 
6x Close Grip Snatch 
6x back Squat 
6x Good Mornings 
6x Bent over Rows

Open Gym 

Team WOD: 3-member team, 20 min AM-KBS.  1 team member runs 400m.  Meanwhile, the other two teammates alternate between KBS and plank; when the person doing the plank no longer can hold the plank position, switch tasks; continue alternating between KBS and plank until first person returns from run.  Score is the total number of kettlebell swings per team.                             

Jul 13, 2011


Open Gym

3 RFT of 
10 Thrusters (95/65) 
15 GHD sit-ups 
20 bar-facing burpees 

(Substitute Abmat sit-ups for GHD sit-ups as follows: Beginners do 15 Abmat SU per round; Intermediate do 30 Abmat SU or 10 GHD SU per round.)

0530 class

Weighted Pull-ups                        ADV(3-3-2-2-1-1)                     INT (3-3-2-2-1)                     BEG (3-3-3)

Jul 12, 2011


Open Gym 

For time

21-15-9-9-15-21 reps 
Box jump (24/20) 
Power Snatch (75/55) 
Toes to bar

0530 Class

Rear Foot Elevated Split Squat (RFESS) 

ADV(3-3-2-2-1-1) INT (3-3-2-2-1) BEG (3-3-3)

Jul 11, 2011

071211 TUESDAY

Open Gym 

5-5-5-5-5 deadlift

0530 Class

MMD #1 x 1                                MMD #2 x1                                 8x 200m            

Jul 10, 2011

071111 MONDAY

Open Gym 

"Tabata This"

Row (see below for intervals)
Rest 1 min,
Air squat,
Rest 1 min,
Rest 1 min,
Rest 1 min,

20 seconds of work, then 10 seconds of rest, for 8 intervals; score is the total number of reps (row is least number of calories).

0530 Class


ADV(3-3-2-2-1-1) INT (3-3-2-2-1) BEG (3-3-3)

then ...

Buddy Team AMRAP 8min: 

15x KB Swings (53/35lb)   (Pacer)
Med Ball Cleans 20/14 (reps)

Jul 9, 2011

Saturday and Sunday

Have a nice weekend. For all you plantar fascites out there; a mobility WOD might help you recover from Murph.

The pic below, posted on the affiliate site a few days ago,  is of brothers in arms hitting 'Murph' downrange at Camp Eggers.

Jul 7, 2011

070811 FRIDAY

Open Gym


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

If you are new to this CrossFit thing then do a half 'Murph' 800m 50 pullups 100 pushups 150 squats and 800m

Run track below.

View Murph in a larger map
If you read Matt Brady's comment you will see he has unlocked the secret CrossFit cave at SASS.
 Pictures below.

0530 Class 


BEG: 3, INT: 4, ADV: 5x rnds: 400m run and 15x overhead squats (95/65)

Jul 6, 2011


Open Gym 


 For time: 21-15-9 reps 
Squat Clean (135/95) 
 Ring Dips

0530 Class 

Weighted Pull-ups

ADV(3-3-3-2-2-2)                     INT (3-3-3-2-2)                     BEG (3-3-3)

Jul 5, 2011


Open Gym

TRX 40/40 Challenge: 

For time:

40 push-ups/crunch with feet in rings
Rest two minutes
40 inverted "Granny" pull-ups (ring row) 

TRX 40/40 Atomic Pushup/Low Row Challenge by undergroundwellness

0530 Class

Rear Foot Elevated Split Squat (RFESS)


 INT (3-3-3-2-2) 

 BEG (3-3-3)

Then ...

21-15-9 of: KB Swing (70/53lb) Ball Slams (20/14)

Jul 4, 2011

070511 TUESDAY

Open Gym 

Find your One rep maximum for the following:

Overhead Squat
Front Squat
Back squat

0530 class

MMD #1                                  MMD #2                                         1x Mile                                               2x 800                                              4x 400

Jul 3, 2011

070411 MONDAY

Open Gym 

For time:

 200 Double Unders (DU)
(if 200 DU takes less than 5 minutes)

Note the bubble is closed ...not sure about Gruber.

Jul 2, 2011

Freedom Isn't Free

First, to everyone, I apologize for not getting this on earlier today.  No excuses.

Here is a simple quote for the week: 

"For those who fight to protect it, freedom has a flavor that the protected will never know"- Anonymous

Over the past few weeks, we've talked about how we can grow our community and help improve the lives of those around us, especially those with whom we serve and we are entrusted to lead.  But, the 4th of July is a great opportunity to ask why we really train as hard as we do. 

Why do we fight for precious seconds to the names of heroes like Murph, Erin, Hansen, Nutts and Luce? For those of us who serve, hard workouts such as the Lumberjack 20 and The CIA Seven represent more than just a way to get fit; they represent fallen comrades from the US military and inter-agencies, as well as our allies, who answered the call when others would not.  For many, doing Medders is not just a workout, its a personal memorial. 

So, why do we really do what we do?  Why do we train as hard as we do?  Is it for fitness' sake or is it to give us and those around us a fighting chance, to live and fight another day, for a nation we have sworn to serve and defend.  More importantly, why do we continue to serve knowing what has been asked of many of us year after year?  These are personal questions, and each has their own answer, but it puts perspective on what the 60 minutes for 5 days a week really means.