A reminder that the 14th Jan is the USAW Wounded Warrior Open is on at Gruber Gym on 14 Jan 11.The application form with all the details can befound here.
Mobility
"Pull-squat"
21, 18, 15, 12, 9, 6, 3
Pullups
Overhead squats (45/33)
Jamie Z's 0530 Class
Swim 200m warm up, then 30 min as far as possible. Finish w/ 200m kick
Expedite your applications for the Olympic lift competition...they're due tomorrow (10 Jan). I scanned and e-mailed mine to Whitney at: wtrodden@mnu.edu. You also need to get a membership with USAW: http://weightlifting.teamusa.org/membership-services.
I agree with Mac, somewhere around the 15 mark my hands and grip went down the crapper. Thank you Derek for getting your tape for me mid-workout, it was a lifesaver!
"deephyder" - the seven deep bloody blisters you will get on your hyde if you don't tape your hands. Thanks for the bandaids Erin. Lesson learned. Ouch.
9:07 and one hand tear later, Pull-Squat complete.
James, performance enhancing drugs must be legal in the Aussie military. That can be the only feasible explanation for your time. I tip my hat to thee.
"Eeee-ow-arggg-eeeesshh" - sounds falling shower water makes on your deephyder.
16:30 as Rx. Can't feel my arms, but I can feel my deephyders. TRAC had quite a showing over lunch, with 6 folks at the bubble. Couple new folks to CF learning the movements. Awesome!
If you would rather buy some grips instead of taping all the time, google gymnast grips or take a look at Again Faster Equipment for their grips. Pretty much a strap of leather that slips over a couple of fingers with a velcro attachment at the wrist. They also are great for reducing forearm fatigue with lots of pull-ups and are not hard to slip off in transition to a barbell during a WOD. Pretty inexpensive as well, I got a pair for around $20 with shipping.
I made a set of tape grips months ago, so using them.....this is the cheapest option by far. No hand issues since I started using them for high rep Pullup WODS. No issues switching to barbells as well, because it is just a layer of tape.
Welcome to ILE Class 12-01: Iron Major CrossFit is YOUR CrossFit affiliate! While we do not have standard meeting times, look on the comments to see when others are going to work out. Feel free to walk up, join in, and ask for help with any of the movements! No worries if you can't do the full weight or all the reps, scaling is encouraged! Please post your results - it will make it easier to track your progress the next time the same WOD pops up.
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26 comments:
Expedite your applications for the Olympic lift competition...they're due tomorrow (10 Jan). I scanned and e-mailed mine to Whitney at: wtrodden@mnu.edu. You also need to get a membership with USAW: http://weightlifting.teamusa.org/membership-services.
IMCF Hohenfels:
9:38 as Rx'd
6.55
10:29. No broken sets, just too much transition (read: rest) time between exercises.
11:10 Rx'd
12:04 RXd
18:45 Slow but happy to have finished. Scaled last 3 rounds to red band.
8:50 as Rx'd
9:16. Grip strength seemed to be the limiting factor, somewhere around the 15 reps.
James, 6:55? Really? We need to program one WOD for you, and one for the rest of us mere mortals.
11:08 RX
14:52 rx'd.
I agree with Mac, somewhere around the 15 mark my hands and grip went down the crapper. Thank you Derek for getting your tape for me mid-workout, it was a lifesaver!
"deephyder" - the seven deep bloody blisters you will get on your hyde if you don't tape your hands. Thanks for the bandaids Erin. Lesson learned. Ouch.
9:07 and one hand tear later, Pull-Squat complete.
James, performance enhancing drugs must be legal in the Aussie military. That can be the only feasible explanation for your time. I tip my hat to thee.
9:21 RXd. Was feeling good....until 6.55....mortality sucks.
14:43
10:35 and two ripped open hands - great morning...
14:51
I had no grip strength today - really killed my time.
Did last Thursday's to work out some kinks. 1000m swim, 17:52.
Tiffany,
How do you tape your hands?
"Eeee-ow-arggg-eeeesshh" - sounds falling shower water makes on your deephyder.
16:30 as Rx. Can't feel my arms, but I can feel my deephyders. TRAC had quite a showing over lunch, with 6 folks at the bubble. Couple new folks to CF learning the movements. Awesome!
If you would rather buy some grips instead of taping all the time, google gymnast grips or take a look at Again Faster Equipment for their grips. Pretty much a strap of leather that slips over a couple of fingers with a velcro attachment at the wrist. They also are great for reducing forearm fatigue with lots of pull-ups and are not hard to slip off in transition to a barbell during a WOD. Pretty inexpensive as well, I got a pair for around $20 with shipping.
Matt B
http://library.crossfit.com/free/pdf/CFJ_Larsson_Handcare.pdf
https://www.google.com/url?url=http://www.youtube.com/watch%3Fv%3DG07p5JyO8HU&rct=j&sa=X&ei=v7EMT93NLcWUgwfo6pzFBw&ved=0CE0QuAIwAg&q=hand+taping+for+crossfit+pullups&usg=AFQjCNFpmuPhLpOGHpBtHiEc6OWx_iNa9w
7:52 @35#
11:00 at Rx'd. No ripped hands for once though.
14:17 with red band. Really really painful hand rips. Please tell me that we don't have to use our hands tomorrow....
12:14 as Rx'd
Thanks guys. Good tips.
I made a set of tape grips months ago, so using them.....this is the cheapest option by far. No hand issues since I started using them for high rep Pullup WODS. No issues switching to barbells as well, because it is just a layer of tape.
My $.02
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