22:30 with my partner Cedric. I did rx and had him scale to 35lbs for KBS, 14# for Med ball and scaled pushups from #9 down. Great workout, good overall week of programming.
22:14- if you include the 1.5 minute break between WOD A and WOD B....24:00ish. Good WOD.
As a reminder, I don't have everyone's email addresses...so if you are free...my promotion party is tomorrow night, 1900 at the High Noon. Shoot me or Julie a note (rich.martin95@gmail.com) if you can come!
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.
What is CrossFit?
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!
17 comments:
Anyone planning on starting a little earlier tomorrow? If so I can go a little earlier, too. Otherwise, I'll go when the majority shows up.
For WOD A, does each partner do (for example) 30 KB and WB (60 total for team), or is 30 a total for both combined?
Sorry, should have been more specific on that...both partners do the full amount. The main partner interaction takes place with the pushups.
And to make sure I understand, we do both WODs for a single time, right?
Correct dan
prode ...sounds blunt and painful
IMCF Hohenfels:
Subbed as required based on equipment and facilities...but as close as to Rx'd as possible
27:33 as an Army of One
Burpee broadjumps were my undoing
22:30 with my partner Cedric. I did rx and had him scale to 35lbs for KBS, 14# for Med ball and scaled pushups from #9 down. Great workout, good overall week of programming.
20:36 with Chris. Mostly following his lead...great WOD especially if you did the PU portion last, my arms became Jello towards the end.
21:55 with a good push by Greg...thanks for that! Good WOD for the end of the week.
24:52 Partnered with Tiffany. Rx
Adding the burpie with the long jump sure made me try to maximize the jump. Great variety Mac.
Great workout today, I was smoked. My shoulders are mush after this week!
Nice job today Erin, you were very motivating especially when you were 20 kbs ahead of me and I thought oh crap I need to get movin'.
Reminder: The Athletes for Athletes competition in Lee's Summit is next Saturday. Here is the link for more info if anyone is interested.
http://crossfitls.com/?page_id=3913
Has anyone else signed up besides myself, Jacob and Greg E?
Really enjoyed todays WOD, thanks for push Mac!!
Fetru - Who the "Fetro" put burpees with long jumps!!
22:14- if you include the 1.5 minute break between WOD A and WOD B....24:00ish. Good WOD.
As a reminder, I don't have everyone's email addresses...so if you are free...my promotion party is tomorrow night, 1900 at the High Noon. Shoot me or Julie a note (rich.martin95@gmail.com) if you can come!
WOdded with CFculdesac at lunch
AMRAP 10 minutes
row 100
30 foot tire flip
30 foot stone carry
5 burpee box jumps (50inch box)
4 rounds plus change
thanks Greg M for the idea
22:38, though I didn't wait too long between pushup sets as my partner had scaled the second WOD to 10 to 1.
Did this at 4pm today, interesting how different working out in the afternoon felt.
Post a Comment