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
"War is the realm of physical exertion and suffering" - Clausewitz
December 29, 2011
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.
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
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
December 22, 2011
122311 FRIDAY
Mobility
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
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.
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!
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
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.
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:
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.
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.
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
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!!
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.
'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.
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.
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 6, 2011
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).
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.
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.
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
- 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.
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.
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