Jan 25, 2012

012612 THURSDAY

General 

A reminder that I have another small group of soldiers (15 or so) in the bubble tmw for further training. For those trainers that can help same drill has two weeks ago: 0550 trainer brief, execute 0600 - 0640.

Workout

3 rds for time

400m run
15x KB swings (53/35)
15x KTE



Jamies Z's 0530 Class


Shoulder Press 5-5-5-5-5

39 comments:

Rich M. said...

Okay, Mike and James, I think I might give it a try tomorrow. Feeling a little better. 515am go?

Julie

Tiffany said...

I'll be there @ 0500.

Thanks John and Adam for the San Antonio recommendation, I'll check them out!

james said...

yep sister - see you then

Doug said...

What is the standard 400m run from the bubble?

Rich V. said...

What is a KTE?
Thanks

james said...

doug - out the door - South through the car park to the stop then right (East) down the road for around 100m until you see three posts about 50 cm apart on the right hand side of the road - turn there and run back.

Rich V - KTE = knees to elbows

Mike said...

Julie and James - I'm in for a 0515 start. Anybody that wants an early start is welcome to join us.

Roger W. said...

I heard someone grabbed an extra red roller, I think it might be mine. Thanks Roger

Rich M. said...

Doug- as you see those three posts, you'll see two pink stripes painted on the ground...

James- in the western hemisphere, if you run south and take a right...that means you're heading WEST. Just sayin....:-)

Greg M said...

Roger, yes it was me. I will bring it in the morning.

james said...

good catch Rich - I was running backwards - like the water in the toilet

scottnkelly9901 said...

IMCF Hohenfels:

Did this WOD as a "warm-up" prior to PT with COG

Subbed 50x DUs ILO run and 55lb DB for KB (no KBs)

11:35

Mike said...

10:56
Good WOD chasing James.

Ed said...

10:11 rx'd.

No breaks in the KBS or KTE, so time lost was all in the transitions.

Tiffany said...

11:12 rx'd.

KTE was my limiting factor today. I need to learn a good rhythm! This one is definitely going on the list of things to work on. It was fun chasing James, Mike and Julie this morning. I lost about 10 seconds when I was stopped in the parking lot for not having my reflector belt on! Oops.

Greg M said...

10:10 as RX'd, good WOD. I was chasing a bunch of rabbits this morning. This tanker was having to put it into overdrive to keep up. Thanks for the push!!

Brian S said...

Started this morning with 5x5 of bench press
185-205-205-215-220(4 then fail) then did the WOD in 9:50 Rx. Great group this morning, lots of guys running hard.

james said...

9.37 the 0515 group is cool - I like us

rob said...

9:45 as Rx'd. Did skill work after.

Noah said...

10:10. And Rich M smells like bacon.

scottnkelly9901 said...

IMCF Hohenfels:
MAJ's PT w/ COG

4-5 mile run (@ ~8:30/mile)
Then "AMRAP" 30(+/-) min
30x squats
1 min plank
lunges (length of BBall court)
10x "yoga" push-ups (formerly "dive bombers")
45 sec (ea) side plank

~5 rds + squats + plank + lunges

Ross said...

tried to stick with Noah but lost my grip on the second round of KTE; still was able to get through... 11:22....

Kay said...

IMCF Pentagon:
Warmed up with a 3.75 mile run with co-workers to the Jefferson Memorial and back. Then did the WOD as Rx'd, but I didn't have a watch/timer, so I don't know my time. I did get my former boss to join me for 1 round of the WOD, too. I'm spreading the CF word here in my office.

Jess said...

IMCF Vilsek:

Found the gym on Graf that has CF equipment today so used 12kg KB

11:04 was my final time- KTE became knees as high as I could get them

Greg M said...

Did a second WOD this morning with SAMS

3 person team for 15 mins of work:

10 x cal row
10 x burpees
10 x Box Step ups w/45lbs

As a team:
Row = 170 calories
Burpees = 195
Step ups = 173

Total = 538

Good WOD and fun team atmosphere with the SAMsters.

chris.m.rowe said...

Is there any new information on the scholarship for the upcoming Level I certification?

james said...

Chris - standby, we are probably a week to 10 days away from issuing that info on the website. You will then have about 3 weeks to apply after that.

Erin Anderson said...

13:33 - first round of KTE were good, last two looked more like the video of what not to do.

The video on crossfit.com, left pannel exercises & demos, scroll down to KTE video is quite entertaining. They demonstrate correct form and then bad form. The girl can't help but crack up at the bad form demonstration.

Mac said...

9:57. Afternoon WODs, in the Kansas wind, have a whole different feel.

Lance said...

5x5 Jerk...115, 135, 145, 155, 175(1). Had a sharp pain in my patellar tendon and just racked the weight on the last set.

Today's WOD: 9:54 Rx'd

Doug said...

8:48 as rx. This WOD was made for me - running and nothing heavy! Forearms were smoked.

Did over an hour of PT with a group this morning, and probably had more training value in my 8:48 than I did this morning...

Doug said...

BTW, anyone thinking of a 0615 group, or 1430ish group? I'm not much of a morning person, and you 0515 people are crazy...

Air Force Steve said...

13:17 as Rx'd limiting factor... KTE but I am getting better and did 5-7 in a row without coming off the bar the first 2 rounds. Baby steps :-)

Air Force Steve said...

Ooops... surely you all know that was actually me (Debbie) on the last post!

Amy said...

10:46 Rx'd - Alone with nobody to chase but my thoughts on how I dislike to run faster than a jog for 400 meters. Also, my KTE were both pretty and pretty slow.

james said...

Amy - woop woop is on sale at The World Market in Westport

james said...

the wine - not the place

Amy said...
This comment has been removed by the author.
Amy said...

James,
Woop Woop! That means "hell yeah" in America! Thanks for the info.