December 29, 2011

123011 FRIDAY

W/ Equipment

Nicole
400m Run
Max Rep Pull Ups
Note the pull ups completed in each round.

W/O Equipment

Nicole (Kinda)
400m Run
Max Rep Pushups (without stopping/resting)
Note the Pushups completed in each round.

Pre WOD mobility


 

December 28, 2011

122911 THURSDAY

Mobility


15 Min AMRAP

W/ Equipment

Squat Clean  x 10 (135/95)
Tire Flip x 10

W/O Equipment

Handstand walk x 10 m
Front Roll x 5
Tuck Jump x 15

December 27, 2011

122811 WEDNESDAY

Play a sport or execute a sports skill you are bad at for 30 minutes

Can't think of anything? with a partner or a wall do 500 "opposite hand" catch and throws with a tennis ball or lacrosse ball.

December 26, 2011

122711 TUESDAY

Pre snatch mobility



For Time W/ Equipment

Snatch x 30 (95/55) 
DUs x 100 

W/O Equipment Bear Crawl 

5 rounds for time 

Burpee standing long jump 25 metres*
Bear crawl 25 metres

*do 5 burpees after every 3 standing long jumps

December 25, 2011

122611 MONDAY

Max distance row or reps in 30 minutes

Run, Row, Swim, Double unders

Mobility


December 22, 2011

122311 FRIDAY

Mobility 



5 Min AMRAP

W/ Equipment
Power Clean x 2 135/65
Front Squat x 3 135/65

W/O Equipment
Pistol x 10 (5 ea leg)
Burpee x 10

December 21, 2011

122211 THURSDAY

Mobility


W/ Equipment

'Helen'
3 Rounds For Time
Run 400m
21 Kettle Bell Swings 55lb
12 Pull Ups

W/O Equipment

'Annie'
50 – 40 – 30 – 20 – 10 For Time
Double Unders
Sit Ups

December 20, 2011

122111 WEDNESDAY

Tabata this!!

20 seconds work, 10 seconds rest for 8 rounds each of the following exercises

W/equip


GHD situps
Ring Dips
Box jump (24/20)
Thrusters (95/65)

W/O equipment

situps
dips
squats
weighted lunges (hold something over your head...suitcase, child, surfboard ..case of beer)

Not exactly mobility ...but The Disposable Heroes project is a worthy cause. Get your self a t-shirt.

December 19, 2011

122011 Tuesday

With Equipment: For Max Weight
Press
5-5-3-3-2-2-1-1

Without Equipment:
HSPU 30X

Post Weight to Comments.

For Mobility pre-WOD:  Work those shoulders!


December 18, 2011

121911 MONDAY

10 Min AMRAP

W/ Equipment

Row 250M
KBS x 15 (35/50)


W/O Equipment

Sprint x 200
CFSP x 25

Post rounds to comments.

December 17, 2011

Whole 30 days update!!


"Interested in participating in the Whole30 Challenge for clean eating in January?  Join us on Facebook.  Just search for 'Fort Leavenworth Whole 30 Challenge' and request to join the group.  We'll be using the page for recipe sharing, shopping tips and help, as well as for moral support.  Additionally, consider downloading the 'Whole 30 Success Guide" available at whole9life.com for $39.  Several of us have already committed to purchasing it, so if you choose not to, expect excerpts to be shared.  

Our anticipated start date is Friday January 6th, but we would like everyone to start no later than Monday, January 9th if the weekend is needed for fridge stocking and food prep.  We will be doing weigh-ins and measurements for anyone desiring empirical data Thursday, Friday, and Saturday of that weekend."

Please post to comments if you have questions.


December 15, 2011

121611 FRIDAY


Mobility




'Happy holidays'

Four rounds of:

100 foot Walking lunge with 45lb plate held overhead
30 Double unders
20 Wallball shots, 20 pound ball
10 Handstand push-ups

December 14, 2011

121411 THURSDAY

Mobility: Spend 10 minutes playing around with your squat position, understand the connections between foot position, knees out and joint stability.





Skill: Attempt 50 handstands. Either freestanding or hand stand holds against the wall.

Workout:
Run/row/double under or swim at "I hate myself" pace:

9 rounds for time:
1 minute on
1 minute off

Post distance or reps to comments.








December 13, 2011

121411 WEDNESDAY

Mobility  work:





Skill work: More Double Unders - spend another 5 mins working on Double Unders. Try to link as many together as you can, then post your best to comments.

WOD:

3 rounds for Time:

30 Kettle Bell Swings (53lb/36lbs)
30 Box Jump Burpees
30 TTB - scale as necessary. KTE/KT Armpits/Knees to high as you can.

Work on full range of motion for all three exercises.

Burpee Box Jump Example:

December 12, 2011

121311 TUESDAY

Mobility:




Skill Work: Work 10 minutes on DL form, then have a Level 1 trainer certify your movement before you begin the WOD. Concentrate on the Pumpkin movement from yesterday, and properly load yourself before each rep.


WOD:

7 Min AMRAP:

2 x Deadlifts at (315lbs/195lbs)
2 x Muscle Ups (scale as needed)
      Dips and Pull-ups are 3/1
      Progressions are 2/1

Push yourself here, but don't let your ego get in the way. Scale as needed.

December 11, 2011

121211 MONDAY

Mobility Work - Work with a Medicine ball for 10 minutes on loading your pumpkin. There was a lot of rounding of backs last week during our dead lifts. This work will help you put the load in a better position and keep your back flat, belly tight, and load on your hamstrings. This will let you be in a more stable position and allow you to lift more weight safely.

Remember: Friends don't let friends round their back!!











Skill Work: Double Unders - spend 5 minutes working on Double Unders.

Then -

METCON:
10 MIN AMRAP:

2 x Wall Walks
5 x Pull-ups (scale as necessary)
10 x GHD SU (scale using ABMAT)
20 x Double Unders ( can sub 2:1 Single Unders)

This should be very intense! Push yourself to not take any breaks during this WOD.

December 10, 2011

Whole 30 Challenge



Everyone, 


To start off the new year IMCF is to do a 30 day nutritional challenge called the Whole30 Challenge. This challenge is designed to “change your life in 30 days."  Think of it as a short-term nutritional reset, designed to help you restore a healthy metabolism, heal your digestive tract, calm systemic inflammation and put an end to unhealthy cravings, habits, and relationships with food and eating.”

In January, IMCF, along with CF Results, and anyone else interested, will be participating in the Challenge.  Our intention is to start around 4-5 January in order to finish the 30 days before the SuperBowl.  We will develop a Facebook group for recipe sharing, moral support, and general information sharing, as well as conducting weigh-ins (with measurements) both at the beginning and end of the 30 days for those interested.  Empirical data, combined with less trackable results such as sleep patterns, skin condition, and overall feeling of well being will be reviewed.  We also intend to hold a short nutritional seminar at the beginning of the Challenge as a resource, as motivation, and as a Q&A session about the program.  We’ll have a small “buy-in” fee, with fines for cheating, with the pot going to the person with the greatest overall improvement.

Wondering if it’s worth it?  Review the website and check out the testimonials at www.whole9life.com!




Further details to follow.  Until then, read up on the material and give some thought to whether or not you’re up for the Whole30 Challenge.  If you’ve got questions, contact Meg Smith at coachmegsmith@gmail.com.


This is going to be fun and help us all out in our journey of Crossfit!!


December 8, 2011

Games Rankings Updated




Members
Brian S.
Susi
Karin D.
Stacy P.
Roger W.
Bridget
Greg E.
Jess
Mac
Jacque
Julie
Jeff
Greg M.
Tiffany
Steve
Amber
Amy J.
Jill Z.
Kay
Adam
LTC MacDonald
Meg
Jimmy S.
Michelle W.
Debbie
John T.
Wade
Michele S.
Chris C.
Yolanda Z.
Dan
Soraya
April
Matt
Erin A.
Darin A.


Two of our esteemed contestants went to the "Price Is Right" showcase showdown and were able to upgrade their current model.  Congratulation Susi and Karin you are now Sedonas!!!

If you have pull-up bands please bring them to tomorrow nights games.  If we run out of bands you do pull-ups RXd.
   

120912 FRIDAY

The bubble will be closed tomorrow between 1615 and 1715 for setup.

'Clausewitz's revenge'

For time as a two person team:
Run a distance between 100 and 2000 metres
Pullups (pick a number between 1 and 100)
Air squats (pick a number between 1 and 100)
Burpees (pick a number between 1 and 100)
Box jumps (pick a number between 1 and 100)
Push Press (pick a number between 1 and 100 and a corresponding weight)
Medicine Ball clean (pick a number between 1 and 100 and a corresponding weight)

1. If you are doing this in the morning then you get to decide the scale and intensity of the WOD. If you are doing the WOD as part of the IronMajor CrossFit games tonight then you can anticipate that fear, chaos and uncertainty will play a much more significant role.

2. Team members may share the reps but only one person can work out at a time. The person not working out can rest, beat themselves with a wet bootlace, stretch or do burpees for all we care.

3. The minimum reps for any team member on any exercise is 10. That is to say one person can't do it all.

4.  Movement standards are below.




5. If you are competing in the Ironmajor Crossfit games tonight then please be warmed up and ready to go by 1730.

6. Timeline:

1615 - Bubble closes
1715 - Bubble opens
1730 - brief
1740 - 1800 Heat 1
1805 - 1825 Heat 2
1830 - Trophy presentation and food
1915 - 1930 clean up

7. We will need 10 level 1 coaches from heat 2 to assess heat 1 and vice a versa. Lanes, heats and coaches will be announced at the brief. You will not need to decide how to scale - we will do that for you.

8. Please post, like Julie did, if you need to be in a particular heat for some reason.

9.  People, who know who they are, are bringing beer and pizza. If you are not one of those people then bring money to give to them ($5 -10).

10. Good luck. Questions to comments.

December 7, 2011

120812 Thursday

Games WOD # 2

For time

Run 800

then

13 12 11......3 2 1 Reps of

Something to Something (TTB/K2E/KAH) @ minivan
Wallball @ mini van

then

run 400

If you are part of the IMCF games then this is the second scoring WOD. You don't need to do this WOD with your partner - but both your individual scores count towards your team score. The following applies to your conduct of this WOD.

1. You must have a L1 trainer judge you against the following movement standards:



2.  The start/finish for the runs is an East west line across the carpark from the entrance to the bubble that will be marked by a cone tomorrow.

3. You scale this WOD depending on what type of minivan you are(see note).Scaling up is permitted but no bonus points will be awarded.

Odyssey
Sienna
Sedona
Quest
Run 800m
Run 800m
Run 800m
Run 800m
13 ...1 Reps
M – 20lb WB @ 10’ Line
F – 14lb WB @ 10’ Line
13....1 Reps
M – 20lb WB @ 9’ Line
F – 14lb WB @ 8’ Line
13....1 Reps
M – 14lb WB @ 10’ Line
F – 10lin WB @ 10’ Line
13....1 Reps
M – 14lb WB @ 9’ Line
F – 10lb WB @ 8’ Line
M/F – 13.....1 x TTB
M/F – 13....1 x K2E
M/F 13...1 x K2E
M/F – 13....1 x Knees above hips
Run 400m
Run 400m
Run 400m
Run 400m

3. Please post your time and name of your judge to comments. Note: Trainers, we tried hard with the scaling, but it might not be perfect. Please intervene and make adjustments if this scaling is stopping this being fun for someone. Judges do not need to run with athletes ...they just have to trust them.

Random post of the current rankings


Team #
Members
16
Roger W.
Bridget
11
Julie
Jeff
3
Brian S.
Susi
7
Karin D.
Stacy P.
13
Kay
Adam
15
Mac
Jacque
6
Debbie
John T.
17
Steve
Amber
10
Greg M.
Tiffany
1
Amy J.
Jill Z.
9
Greg E.
Jess
12
Jimmy S.
Michelle W.
14
LTC MacDonald
Meg
2
April
Matt
18
Wade
Michele S.
5
Dan
Soraya
8
Erin A.
Darin A.
4
Chris C.
Yolanda Z.


Points to note:

1. The 2nd law of thermodynamics.

2. The military theory of Carl Von Clausewitz.

3. General Sherman to General Grant the night after the battle of Shiloh, April 6 1862.

December 5, 2011

120611 Tuesday

Games WOD #1

For time

Lunge steps @ minivan

then

9-15-21
Deadlift @ minivan
Ring dips @ minivan

then

Lunge steps @ minivan

If you are part of the IMCF games then this is the first scoring WOD. You don't need to do this WOD with your partner - but both your individual scores count towards your team score. The following applies to your conduct of this WOD.

1. You must have a L1 trainer judge you against the following movement standards:



2.      You scale this WOD depending on what type of minivan you are(see note).

Odyssey
Sienna
Sedona
Quest
100 Walking Lunges
(50 Each Knee)
90 Walking Lunges
(45 Each Knee)
80 Walking Lunges
(40 Each Knee)
70 Walking Lunges
(35 Each Knee)
Deadlift
M – 225
F – 135
Deadlift
M – 205
F – 115
Deadlift
M – 185
F – 95
Deadlift
M – 165
F – 75
Ring Dips
M – No Assistance
F – Red Band
Ring Dips
M – Red Band
F – Blue Band
Ring Dips
M – Blue Band
F – Hands on 24 inch box feet on 20 inch box
Ring Dips
M – Green Band
F – Hands on 20 inch feet on ground
100 Walking Lunges
(50 Each Knee)

90 Walking Lunges
(45 Each Knee)
80 Walking Lunges
(40 Each Knee)
70 Walking Lunges
(35 Each Knee)

3. Please post your time and name of your judge to comments.

Note: Trainers, we tried hard with the scaling, but it might not be perfect. Please intervene and make adjustments if this scaling is stopping this being fun for someone. Nothing good comes from someone taking 40 minutes to do 21 ring dips.



December 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.


IMCF Games Teams

"The incredible efforts extended in the pursuit of 'points' suggests an indispensable tool for the forging of men."
- Coach Glassman

The games teams are listed below along with your 'type" of minivan. Remember what type of mini van you are ...its probably important....but try not think about it too much. The only time you must workout with your team mate is Friday, for the games workouts on the other days the combined score from your individual workouts is your team score.

Please use the blog and the workout on Monday to book in your level one trainer to grade you. If you are a participating level one trainer who hasn't graded someone yet, then stop bludging. The program for the week is:

Monday - is not a games workout, but could be a good time to link up with your teamate and consider your strengths and weaknesses.

Tuesday - Games WOD

Wednesday - CAC run

Thursday - Games WOD

Friday

1730 - 1745 - Competitor brief
1745 - 1805 - Heat 1
1810 - 1830 - Heat 2
1830 - 1915 ish - Presentation and food
Clean up

Virtual Teams
Noah (Sedona) and Scott Hohenfels (Sienna)
Lance (Odyssey) and Arod (Sienna)

Live Teams
Amy J. (Odyssey) – Jill P. (Quest)
April (Sienna) – Matt (Sedona)
Brian S (Sienna) – Susi (Quest)
Chris C. (Odyssey) – Yolanda Z. (Quest)
Dan (Sienna) – Soraya (Sedona)
Debbie (Sienna) – John T. (Sedona)
Wildcard – Karin (Quest)
Erin A (Sedona) – Darin A. (Quest)
Greg E. (Sienna) – Jess (Quest)
Greg M. (Sienna) – Tiffany (Sedona)
Jay (Sienna) – Julie (Quest)
Jimmy S. (Sienna) – Michelle W. (Quest)
Kay (Sienna) – Adam (Sedona)
LTC MacDonald  (Sienna) – Meg Smith (Sedona)
Mac (Odyssey) – Jacque (Quest)
Rich M. (Sienna) – Stacy P. (Sienna)
Roger W. (Sienna) – Bridget (Quest)
Ross (Sienna) – Jeff (Sedona)
A.F Steve (Odyssey) – Amber (Quest)
Wade (Odyssey) – Michele S. (Quest)

December 3, 2011

IMCF Games Update

The teams for the IMCF games will be released NLT tomorrow lunchtime. Before then please check the list below to confirm that we haven't forgotten you, or if you are on the list but can't make on Friday, please shoot me an email james.davis143@us.army.mil.

Adam L.
AF Steve
Amber
Amy J.
April
Arod – Tues / Thurs
Brian S.
Bridget
Chris C.
Dan
Darin A.
Debbie
Ed
Erin A.
Greg E.
Greg M.
Jay
Jeff
Jess
Jimmy S.
John T.
Julie
Karin D.
Kay
Lance – Tues / Thurs
LTC MacDonald
Mac
Matt
Meg Smith
Michelle W.
Yolanda Z.
Michele S.
Jacque M.
Jill Z.
Stacy P.
Noah – Virtually from sunny San Diego (Time will be added for this)
Rich M.
Roger W.
Ross
Scott – Virtually from Hohenfels
Soraya
Susi
Tiffany
Wade

December 1, 2011

120211 FRIDAY

Coaches training. Unfortunately neither Greg nor can run coaches training tmw. I will leave it set at 0615 - 0700 tmw in the bubble if people want to self organize. Otherwise I will be there at around 0700 to move whatever equipment is required for Saturday.

Three rounds for fun of:
3 Hanging ring extensions (right arm + left arm = 1)( see video)
3 attempts for max time of L- sit (rings or parallettes)
15 Toes to Bar

Rest one minute between rounds. The idea of this workout is not to go crazy and work hard too hard. Play around with it, scale  - put one foot on a box for the ring extensions if you need to.

If you find you need to mobilise to improve your squat position after yesterday  then watch this.