5 rds for time
25x air squats
10x pullups
5x Handstand Pushups
5x 135/95 lbs ground to overhead
Jamies Z's 0530 Class
Weighted pullup 5-5-5-5-5
then for time
50 KBS
20120124
012512 WEDNESDAY
"Kermitron" (don't ask why it's called this - we don't know)
5 rds for time
25x air squats
10x pullups
5x Handstand Pushups
5x 135/95 lbs ground to overhead
Weighted pullup 5-5-5-5-5
then for time
50 KBS
5 rds for time
25x air squats
10x pullups
5x Handstand Pushups
5x 135/95 lbs ground to overhead
Weighted pullup 5-5-5-5-5
then for time
50 KBS
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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.
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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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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!
42 comments:
Anyone up for a 0545 start to go off in a group?
Hey Tiffany, my email is jheppner@centralmethodist.edu if you could attach those pictures, thanks! Next year they will have our IMCF logo up since we all placed high (or won) as a group.
Mike and Julie - I am go for 0515 if you guys are
I will do a 0545 start
Rob, I'll start with you. James- Julie is still under the weather. She won't be there tomorrow....hopefully she'll be back on her feet on Thursday. She's really looking forward to the team WODs again, as am I!
Greg M,I am a go for 545... it is about time I start getting up that early.
James - I'm in for 0515.
James - I'm shooting for the 515 start.
Jacob- Thats great! I will send you what I have and I think Erin A. might have some good ones too.
IMCF Hohenfels:
14:46 scaled HSPU w/ green and blue bands to get FROM
11:21 with HSPU scaled.
Great WOD with James and Tiffany. My intensity level was much higher working out with a group.
17:28 RX'd
Definitely enjoy the IMCF programming; now I can rest until Ad smokes me on the bike this afternoon.
11:24, great push this morning from the group. I was trying hard to keep up with Rich, Matt J, Rob, Derek, Adam, Dave, Greg E. Thanks for the intensity push everyone.
I scaled the HSPU with Chest against the wall on rounds 1-3, then transitioned to a 52" box for rounds 4/5.
I think the group concept is way better, and I hope everyone else agrees!!
I also want to welcome a new Eric to IMCF, it looks like we have a beast in the making.
I pick up a roller that looked like mine this morning, it was not. It is red, and I will bring it back tomorrow. I thought I left it in the bubble, but now I have two at home. Sorry....
Did 5x5 on front squat this morning at 135-155-165-175-180 then 40 x hip bridges. Followed with the Kermitron WOD and finished in 12:40 Rx except for HSPU which I scaled to a 52" box and did 2:1 (so ten instead of 5) for rounds 3-5.
Mike, Tiffany and I re-educated ourselves about the difference between working out in the midst of a group and working out as team mates and competitors. It was all good.
data dumped my exact time but probably around 11.00 based on Mikes time.
11:55. Scaled the weight to 115 and did slightly inclined chest to wall HSPU...good range of motion....still not able to do complete HSPU with consistent ROM.
It was nice trying to chase Rob and Greg, et al. this morning. Alas the overhead weight is still my LimFac, but I'm still better than yesterday!
11:58, scaling the HSPUs to 52 inch box after the first round. This was a good kick in the pants after doing the 95lb suck yesterday.
As an aside, and because I was looking for bands to scale the HSPUs, what needs to be done to get more elastic bands in the bubble?
13:30. HSPUs were band assist, scaled to 115# for the C&Js. Chased Ross the entire time, we both finished within two reps of each other.
As Rich said, "I'm still better than yesterday" is what I'm all about. One of these days in the not too distant future for me, the power output is going to drop off but I WOD to push that as far to the 'right' as I can.
I'm still learning names, but I was with the group Greg called out (Rich, Matt J, Derek, Adam, Dave, Greg E. - Rich is the only familiar face) and I love it. WODing with a group always helps my power output. 10:33 as Rx'd.
I'd appreciate any assistance in refining my butterfly pull ups. I can do them, but they are 'clunky', especially at the top. I'm open to any coaching and suggestions. And I don’t think you have to have mastered them to give me feedback. I’d appreciate anyone who is willing to take a look. Thanks.
Mac, we just received a shipment a while back. They can be signed out from the desk in the bubble. We had problems with them disappearing, so we are trying this method to see if it works.
13:01. Scaled hspu to blue/red band and ground to overhead to 65#. After the fact, I think I should have done 75#.
I definitely like the team start times!
IMCF Vilsek:
13:23
Subbed 10 CFPU in place of HSPU and 45# for G2O
13:36 doing the HSPU with a band but stayed at 135 for the Floor to Overhead... great WOD...
Question- I'm heading to San Antonio next week and was wondering if anyone has any suggestions on a good cf box?
17:59 @70# overhead, blue/red HSPU, Rx pullups. Definitely should do red/red HSPU next time, but battled the question of "I know I can do more weight, but it'll be slower, so which intensity should I focus on?" today.
Agree that the "group" start time is a good idea...several of us have been doing this for awhile and it helps keep the push. I'll ask that groups that go early but are staying to stretch etc help coach/encourage, and I'll do the same for anyone who's earlier that wants it while I'm warming up. I could use a coach's eye on me, and imagine others might like the feedback, too.
IMCF Pentagon:
15:15, scaled with box for HSPU and 65# bar; I did snatches for rounds 2-4, then went back to C&J. The 1 month rest on kipping pull-ups helped; no shoulder strain today with kipping, but I can't string together 15-20 like I used to. But as Rich says, I'm still better today than yesterday.
Tiffany,
Go to Alamo Crossfit. They are AWESOME. I trained with them for a week when I was TDY down there. Just outstanding experience.
If you google them, they'll have contact info and all.
Hope that helps!
Pretty pathetic time today (15:10), I made the error of setting up my bar across the bubble from where I did hspu on the box of shame. That and I apparently am weak sauce.
Good news is my Kipping pullups have dramatically improved. Little victories I guess.
By the wy, the big group this am was AWESOME. I missed mass starts like that...What a great start to a day!
Atedishi...what I'm about to do to this here chicken...
5x5 FS...165, 185, 205, 225(3), 185
1/2 Cindy...9 rds + 5 pull-ups
30xHip Bridges
Kay - they will come back soon enough (big groups of kipping pullups) they just had a little holiday - have you found any other level 1's there?
@Tiffany. Alamo Crossfit is the place for you. The owner is military reservist named MAJ Mike Martinez. They know Soraya.
Anyway, Soraya and I found out why you are supposed to leave 4 hours between crossfit and crossfit endurance today first hand.
We did 5 mile tempo runs right before this WOD. So, my workout looked like:
1 Mile warm-up 7:03 Small break
Then 3 Miles tempo. 6:11, 6:18, 6:08 pace respectively per mile no breaks between.
1 Mile cool down 7:05.
We walked to bubble and jumped right in.
16:36 with G2O at 115 for first 2 sets and then down to 95 for last three.
Calves and legs just wouldn't cooperate to get that bar overhead those last few sets.
Smoked!
Suckfest today:
1 mi warm up at 8:15
3 mile tempo workout at 7:45/mi
1/2 mile cooldown
Then Kermitron with 65# for 1.5 rounds, then had to go down to 55# because I was destroyed already. Used purple band for PUs and red/green for HSPUs.
Despite my lack of all mojo, still a great WOD.
Rob...I have a suggestion on your butterfly pullups. Try and be smoother at the top and less clunky. You should find that helpful.
17:17. Scaled the PUs with blue band for two rounds then had to move to green band. HSPUs on the box. Ground to overhead 45#.
I thought I'd share this article. I know the IMCF leadership has mentioned it before, but I thought this was well said. (And no, Adam, it's not because you are weak sauce. :-) But bar placement does make a difference sometimes, huh?!!) :-)
http://www.lifeasaplate.com/2011/08/03/dear-crossfitter-be-kinder-to-yourself/
14:45 Rx'd
16:40ish I think Meg knows my real time. Scaled PU to purple band but just need to let go of that security blanket! HSPU with red/blue bands and 75# ground to overhead. I guess I am going to have to get up eariler to join the real morning crowd :-)
Noah - I knew I could count on you for worthwhile advice. I knew I could count on you. I'm glad I made it back just in time for you to set me straight!
14:55.
Subbed:
10 x Elevted PU [feet on hip high Bar]
115# ground to overhead.
Diet has sucked lately. I gained five pounds since I weigh in three weeks ago.
Giants have been winning, but diet has been sucking. :(
Debbie, yes, somewhere in the low 40s. Yes, I agree you can do those pull ups without the band! Earlier for the "real" morning crowd? Damn. :)
James- yes there are L1s here, but I haven't met them yet. I will probably post a sheet asking for emails so we can meet and help each other. Today was just my 2nd day at the gym and I'm varying my WOD times to determine the best time to go. Lunch time was busier than midmorning, but CF room was not crowded.
Did Tuesday's WoD on the erg. 5k @ 19:58
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