Jan 8, 2012

010912 MONDAY

General

Rich Vick is setting up the beep test for the 23 Jan 11 between 0545 and 0700 at the East Gym of Harney (just across from the bubble). This is a demanding endurance test that sets increasing demand on an athletes ability to conduct a 20 metre shuttle run. The test is used by sportscoaches and trainers to estimate an athlete's VO2 max (maximum oxygen uptake).

For more info on the test see http://www.topendsports.com/testing/beep-faq.htm For more info on the conduct post to comments and Rich V will answer.


WOD 

For time:

500 double unders

After that your lower legs will probably enjoy some mobility.




Jamie Z's 0530 Class

Deadlift 3-3-3-3-3

then ...

3x RFT of: 400m Row 10x Thrusters 95lbs 10x Burpees

36 comments:

james said...

To all those who volunteered for the 12 and 26th, thankyou very much. Program for both days will be 0550 Brief - class start 0600 - our bit done by 0630 - 0640.

Trainers will be required to instruct basic movements in a small group of 5 - 8 soldiers - movements include squats, wallball, lunge, CFS pushup. Its not a fundamentals lesson it is a workout - we just need to set them up by teaching correct movement patterns. I will give a very brief "What is CrossFit" at the start. James

Bridget said...

Is there another sweat shirt purchase happening? I would like to get a few.
Thank you!

james said...

Bridget - there is if you are game to organize it!

Scott said...

Ok...looks like 1500 single rope....wish I would have made that rope investment sooner.

Julie said...

Also- for our IMCF friends...Rich M's and Micah's promotion party is Saturday, 14 Jan at 7:00pm at the High Noon. Since I don't have everyone's email address, send either Rich or I a note if you would like to attend (so we can confirm the head count!)
kiowamartin@yahoo.com or rich.martin95@gmail.com

Hope to see everyone there!

Derek P said...

Rich, I would like to take the test, just let me know what you need.

scottnkelly9901 said...

IMCF Hohenfels:

Deadlift: 3-3-3-3
275/275/295/295

Then -

500 DUs: 21:17

Jess said...

So double unders are my "goat" this was really frustrating for me this morning. Even more so when the rope broke at the handle. I will be ordering my own rope now! No count or time as I was just trying to get any type of rhythm going

james said...

31.50 of prolonged double under practice this morning. One day I will slay this animal.

Lance said...

9:01 as Rx'd. Arms are shot.

Tiffany said...

14:33 rx'd

Meg Smith said...

22:24...should have been faster, but I took some breaks that were longer than necessary. :-) Lance, I'd bow to your prowess of the DU, but my calves are too tight right now.

Ed said...

20:57 rx'd

Showing improvement with DU (got 41 strung together at one point in the 300-round) but probably rested too much.

Brian S said...

27:03. Terrible but at least it was all double unders.

Soraya said...

Did 100 DUs, which were cobbled together throughout the rest of my 1200 SUs. Took 16:20.

Debbie said...

36:00 Very slow but considering I have never done more than 20 in a row I was happy to do 500! I am finally getting there.

Scott said...

1500 Single Rope = 15:44

Mac said...

13:49. Who would've thought it would be so exhausting to jump up and down a few times?

C said...

Own rope coming in my Christmas mail, so I went with the other WOD, 3-3-3-3-3 DL at 245 and 15:30 for the rounds.

Bridget said...

James, I will take the lead. I will contact Kay to get her spread sheet, MTF! : )

Rich V. said...

Team
I will provide all the info ref the beep test. Score sheet, a short demo... As we get closer I will send out the score sheet...
Thanks

Noah said...

9:20 for DUs. Messed around with MUs, DLs and headstand pushups for awhile after.

Thanks to Matt J for the gouge on the homemade jumprope. Was at Home Depot this weekend and built it on Saturday...then Mon's WOD calls for 500 DUs, how fortuitous!

Mike said...

26:30 for the DU.

Alex E. said...

23:15 for a mix of singles and doubles. DUs are improving as there are less welts on my shins today.

phaut - the sound of the rope smacking your shins or any other exposed skin

Greg M said...

18:42 - I did 400 DUs and rest in DUs. Switch throughout the WOD when my patience were shot, and my body was sick of the whipping I was giving myself.

I am getting better at these but I still have a long way to go.

Erin Anderson said...

15:25. 1500 su. It was a mental game trying to stay focused on counting.

Greg M said...

The rest were in SU not DUs.

Amy said...

10:14 Rx'd

Kay said...

Made it to Virginia before the snowfall; will check out the Pentagon gym and see what kind of CF they have or lack. I miss IMCF already!
Brigitte- I'll email you the sweatshirt info in the next few days when I'm a little more settled.

james said...

Thanks Kay ...snow... no sign here in Leavenworth...if I had to guess the pentagon gym might have all kinds of restrictions on weight dropping and the like

Bridget said...
This comment has been removed by the author.
Bridget said...

This is a MAJ Goat for me so after a 3.68 mile walk, I did 0:950x 1000 SU followed by an a@@ whipping 03:47x 100 DU's.

Kay: Glade to hear you made the RT safely woman! Thank you for the FAST response!! You rock mama, look forward to the updates & the info! : )
TY, B~

Meg Smith said...

Glad you beat the snow, Kay! Sorry I didn't get to say goodbye in person. Best of luck...there are quite a few REALLY great CF boxes your way...where are you living?

Matt B. said...

I had 100 DU @ 5 min, 200 @ 15 min, 300 @ 25 minutes... then at 29 minutes my Home Depot rope snapped. Glad it just flopped to the ground instead of lasso'ing the pullup station and carrying me away. I had doubled the extra cable back into the PVC pipe instead of cutting it off. I suspect too much friction for a free spin. Cable broke right at the handle and looks like it was cut by sheers. Speaking of cut, you'd think my hams affronted some Roman soldiers. Biggest DU lesson today was ... breathing. In the 200's I was only getting 1-2 DUs together. Then I decided to focus on actually breathing, and started getting strings of 10-15 again. At 29 minutes I had 324 DU and countless hundreds of SU. Great WOD!

Dan said...

We brought a couple of the French exchange officers in and put them through a warm up, some mobility, and 12 minutes of Cindy. Pretty awesome. Managed 9 rounds + 5 PU.

Then did 10 minutes of jump rope: 253 SU and 96 DU.

smoked.

Amber said...

Good workout! I'd like to say that I didn't expect my arms to be as tired as they were! Did SUs...didn't time.

Also, I think Lance may be part Kangaroo.