General
A reminder for those folks helping me tomorrow with the group that I will brief at 0550. For other users just be aware that we will be using the wall and the center part of the gym.
Mobility
Push press
5-5-3-3-3-1-1-1-1
Power clean and jerk
1-1-1-1-1
Jamie Z's 0530 Class
"300" 25x Chin ups 50x Deadlifts (135lbs) 50x Push-ups 50x Box Jumps 50x Floor Wipers (135lbs) 50x KB Clean and Press (55lb) 25x Chin-ups
20120111
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NOTES
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.
DISCLAIMER
Iron Major CrossFit is not endorsed, nor is it funded, by the Department of Defense, Department of the Army, or the Command and General Staff College. This is non-profit organization that promotes the fitness and health of members of the aforementioned. The views here are not necessarily the views of DoD or the US Army.
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Simply stated, CrossFit is constantly varied, functional movements excuted at high intensity. It is not a work-out, a day, or an event. It is a program. The results are seen though its application over a period of time. The goal of the CrossFit program is an increase of work capacity across broad time and modal and age domains. The speciality of CrossFit is that there is no specialization. It is a broad, general, and inclusive program that is designed to make you fit. Combining the daily phyisical training with a paleoithic, properly proportioned diet and you will exceed what you thought was possible through diet and exercise.
Try it for sixty days, following either this site or the main site. If you are not convinced of its efficacy and efficiency at the end of sixty days, you can receive a 100% refund!
Try it for sixty days, following either this site or the main site. If you are not convinced of its efficacy and efficiency at the end of sixty days, you can receive a 100% refund!
20 comments:
James- I'll be there as soon as I can tag out with Julie...may be closer to 0600...
I am going off script tomorrow morning. I got an Atlas stone mold for Christmas and it is time to put that new stone to work.
Looking forward to moving 116lbs of pure concrete!!
Greg - I thought we were going in on that together? Or do I just get to "rent" it? fliff...excuse me!
How do we check in the morning if the Bubble is closed, other than knocking on the door and not finding Calvin at the desk?
I got the mold as a Christmas gift. I say we go together on a smaller one so we can all leave with two atlas stones.
Thoughts!!
Last year it was normally open unless it was really nasty. We submitted a phone roster for them to call James and I. Hoefully they will so we can then update the website early in the morning.
Thanks, Greg.
IMCF Hohenfels:
Push Press -
105/125/145/155/165/175/185/185/185
Clean and Jerk -
165/165/165/175/175
Lots of soreness this AM despite the mobility work...not the BAD soreness, just sore
A second on the soreness vote - the mobility work this morning simply highlighted the sore areas, all good of course.
Push Press:
135x5, 135x5
145x3, 155x3, 155x3
155x1, 165x1, 165x1(f), 165x1
Power Clean and Jerk:
155, 185, 185, 205(f x2), 185
"dease" . . .
Thanks to the trainers who helped out this morning. The whole activity was an interesting insight - the group will be around half that size on the 26th.
I merged the clean and PP by taking the weight off the deck instead of the rack - the rep scheme got a little hazy as well
5/165 5/185 5/185 3/185 3/185 2/195 1/205
155-165-175-185-185-195(PR)-195-205(F)-195
For Power Clean and Jerk 165-175-185-195(PR)
The mobility video last week that discussed alternate setups for cleaning and deadlifts has helped me gain a lot of power coming off the floor. The weak part of my clean and jerk used to be getting it up to the front rack. No longer the case.
Was at 205# on 3rd set of C&J...probably could have went 10# more, but not feeling the greatest today.
James
Talked to some of the soldiers who participated in the WOD. LOVED IT!!Liked the wall ball and box jumps. All were smoked!!
Good job all!!
Did Atlas Stone WOD.
3 x rounds
15 x burpee box jumps 43" box
25m stone carry
15 x GHD
25m stone carry
11:20
Loving the stone so far!!
PP - 95-95-115-115-115-135-155-175(f)-165-170 (PR)
C&J - 155-155-155-155-165
PP : 135x5,165x5,175x3,185x3,195x3,205x1,215F,205x1,205x1,205x1
CJ: 135,185F-cracked my chin with bar, 175,175,175,185
155-155-175-175-185-205(f)-195-200-205
And
135-165-185-205(f)-195(f)
Nice variety on the workout.
PP: worked up to 93.
Clean/jerk: failed at 103.
PP:
115 x 5
135 x 5
155 x 3
175 x 3
185 x 3
205 x 1
215 x 1
205 x1
205 x 1
CJ:
135 x 1
165 x 1
185 x 1
205 x 1
205 fail
PP
73-73-73-83(f)-83(pr)-83-83-83-88(f)
(Failed on one round of 83# when I busted my chin with the bar. Moving head out of the way = good thing)
C&J
53-83(f)-63-73-78(pr)
Minus the bloody lip, pretty happy with PP considering I was doing 65# in Nov.
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