REMINDER: THE BUBBLE IS OPEN TODAY AT 0800, FOR HOLIDAY HOURS.
"Jumping Cindy"
AMRAP 20
5 x pullups
10 x pushups
15 x squats
30 x double unders
If the hands are still chewed up, an alternate WOD is:
3 RDS for time
50 x 45lb Shoulder Press
21 x burpees
Run 400m
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.
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!
16 comments:
Just as a reminder, I've got a big group 0930-1045...expecting about 25 or so tomorrow. With this as tomorrow's IMCF WOD equipment won't be an issue, but just wanted to bring it up as an FYI. We'll be doing a team WOD if you'd like to participate, kicking off around 0945.
7 rounds here in sunny yet chilly Vilseck...scaled to knees on pushups on round 4 and did 60 SU each round though I did manage to get 1 DU. Thank goodness my RX Rope was delivered the day before I left!
9 rds plus pullups and pushups. Managed to get all DU's with one set of 24 straight, still aways to go though. Last few sets were one DU at a time.
9 rounds + 14 squats
Modified the DU 3-1 for SUs... Calf smoker
8 rounds + pullups pushups squats and 20 double unders
10 rounds + 5 pull ups rx'd
6 rounds, one epic welt
ALT Event (thought I was choosing the easier of the two on a lazy Monday): 50/50/15 shoulder press @ 45#; run and burpies as Rxd.
10 DUs short of 10 rounds Rx'd. I hate holding myself accountable for CFS push-ups. Found myself laying on the ground a whole lot trying to gain the strength to complete a correct push-up.
8 rounds plus pullups. Scaled all to 90 SU.
Meg, thank you for the technique help on pu. Would really like to get them right.
Personal note: (No comments please, just a little sharing time!) If anyone is weighing themselves and has not lost much you are not alone. I come 95% of the time to CF and lost a whole 0.5# since Oct.ish. I started coming to CF in Aug. (Thanks to Mike's "encouragment") Previously, I had only been walking/jogging with the dog occasionally during the summer. I can't believe how much better I feel. I am a believer in how well this program works based on how I feel and how much stronger I am in 5.5 months. But the scale isn't the indicator for everyone, it just messed with my mind when it hadn't changed. Just wanted to share in case anyone else isn't seeing the scale move.
To those who are seeing the scale move: Congrats, really excited for you guys! Impressed with everyone doing the 30 day challenge!
IMCF Hohenfels:
8x rds + 5x DUs
Good variation
9 rounds in 20:13. I am finally getting there with my DU. I was able to string together 15-20 several times. I had a hard time catching my breath during this one!
Alternate workout for my cracked/scabbed/healing hands...
Did you know that 150 is a large number? My shoulders know it now! 22:16 with a 30# bar. I probably could have gone up in weight, but I would have sacrificed intensity. Great workout.
On Lance's advice, John ordered us the Again Faster gymnast grips. They are nice and arrived in 2 days. There are cheaper ones on Amazon, but I'm not sure of the difference in quality. I am looking forward to using them.
Also alternate workout. 23:12. It was rough.
Did the jumping Cindy.4.2 rounds. Was hurting on the last set.
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