As a buddy team:
400m run together
50x 24 inch stepups with 45/25lbs (as a team)
50x burpees (as a team)
2x lengths of bubble bear crawl together
50x partner med ball sittups
2x lengths of bubble wheelbarrow (each partner does one length)
50x burpees (as a team)
Buddy carry 400m
0545 brief, start about 5 minutes after that. Lets make this a WOD we do with a large group.
Jamie Z's 0530 Class
30 renegade man makers (53/35
20120126
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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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49 comments:
Any recommendations on subbing the wheelbarrow and buddy carry for an Army of One workout? I am trying to convince a co-worker to join me but when she saw the workout she got a little nervous :)
James - I'm in for 0515, but you Julie and Tiffany may have to team up to carry me. Or perhaps we could get a real wheelbarrow. Could a "Big Helper" lend a hand?
Well a real wheelbarrow would be cool but failing that ....maybe 25 pushups ...what about carrying something heavy for the buddy carry like a bag with medballs or weights in it?
I was thinking about this today mike - I suspect that you may have to do the lions share of the work in the buddy carry and I can make up for it in the other endeavors - I am sure I can carry you some of the way - ants carry big heavy stuff
Julie- are you going at 5 tomorrow?
Heather has to work early in the am, (apparently more people are having heart attacks these days...thank you holidays...) so I have to miss the morning. Anyone going in the afternoon, around 1500ish, and need a buddy?
Mike - looks like its you and me - I'm game.
James, I can bring our deer hauler.
Tiffany - I like it !!! do they make them for bucks Mike's size? Does that mean we have to shoot him first though?
partner medball situps
http://www.youtube.com/watch?v=29ZPg4VbVpw
James, it is customary to shoot the animal first before hauling it, however in this case dead weight would not be to your advantage. So, I think he should live...at least for your backs sake.
James, I'm up for anything. We'll figure something out.
Thanks Tiffany - I'm glad you're looking out for me.
okay we keep him alive ...for now ..given that today is actually Australia day I should probably talking about bare knuckle fighting kangaroos rather than shooting deer but anyway we will make do with the deer-man
Ah, I miss team WODs at IMCF; love the friendly banter, too! James, you need to practice protecting your PM, so carrying Mike will help.
I am game for 515 if you guys are Tiffany, James and Mike. Are we all in? I will be there at 5am!
Kayster - on the contrary ...our PM needs to show some ticker and stand her ground... I thought the state was the state because it held the monopoly on the use of force!! who gives in to some unruly mob?
Anyone want to partner up at 8 with an 8:15 start? And iI weigh less than mike but more than tiffany!
Julie, I'll be there at 5.
IMCF Hohenfels:
Jess, try this if not too late...
Scaled for Army of One:
400m run
25x 24" step-ups w/ 45lb plate
25x burpees
4x bear crawl gym lengths (~same)
25x Toes to Bar
4x bear crawl lengths
200m lunge (which sucks as bad as it sounds!)
26:43 (lunges!)
Scott,
Thanks I am on night shift so Im not up till about noonish and then at the gym between 1330-1430. I will do the revised workout you suggested!
James, Julie, and Tiffany (aka Bear Sawyer) - thanks for keeping me accountable to be there at 0515 and for pushing the intensity. I'm a lot better for it and that is what the CrossFit community is all about.
Great week of WODs
Team John and Ed -
17:59
That last uphill part of the 400 is a bit more daunting when carrying a fellow CrossFitter on one's back.
Team John and Rob 14:53.
Fun WOD and nice way to end the week.
I agree Mike! Great week and great push at the end. Loving the team workouts again! :) Thanks James, Mike and Tiffany!
Doug and Bo @ 16:02. Fun times!
Me three - it has been an awesome week. I am sure Tiffany will comment ...but when she did the WOD again (don't ask me why) with Rich M her bear had a sad face.
Looking forward to next week.
Team Meg and Greg: 17:20. Meg was the lucky person having to lug me around the parking lot this morning. Nice Job Meg!!!
Great month of Programming by Mac, looking forward to Feb programming by April starting next week.
On another subject:
I am on day 27 of the Whole 30 Challenge. Drastic changes for me in a month. I have increased my work capacity, lost over 4 inches in my waist, I recover faster, and feel 100 times better. I have found out that I cannot out PT my crappy diet(as James would say) and have made a significant lifestyle change with nutrition. Jacque and I are going to do another 30 days of Whole 30 before we switch to the zone. Thank you Meg for getting me into the challenge and thank you to James for the mentorship you have provided during the past year, sorry it took me so long to comprehend. My frontal armor is hard to pierce. I would encourage anyone else to give it a try and see for yourself. We have a Facebook page for the whole 30 group which has been great to help with recipes and other issues. Let me know if you are interested.
Brian and Cedric, 17:13! We didn't need a second try to get it right....just sayin.
Team Meg/Greg--great working with you, Greg! Glad I could do some of the carry load...those minor inclines sure do make themselves known on the tail end of the 400. I think the wheel barrow was the hardest part!
Concur on the Whole 30...definitely a great lesson. We'll be incorporating a lot of it into our regular routine. I'm sure another 30 is in our future, too.
On a separate note, I encourage everyone to be cognizant of individuals/teams that have gotten out gear for a WOD. Oftentimes we see athletes running around trying to find the bar/ball/box/band they were using in the middle of a WOD because someone else has moved it to warm up, work out, etc. Clearly we are a team in IMCF, but equipment courtesy is important, too.
Great WOD, looking forward to Feb!!
troth: fact. "Carrying Greg was, er, fun. Yeah. That's the troth."
22:55 One Man Wolf Pack
Subbed
bench for 24" box
#25 plate for Med Ball SU
carried 2 x 45# plates for wheelbarrow
45# plate run for 300M instead of Buddy Carry.
All reps stayed at 50. Man do burpees suck after #15.
Team Soraya/Mac, 17 minutes-something. Doesn't really matter, great times regardless! And Soraya put to rest the "can a smallish woman carry a largish guy" question...threw me on her back and took off like a leopard...awesome!
Hope everyone enjoyed the WOD. As I mentioned in the morning, this was a scaled down version of a "full mission profile", as seen on brassringfitness.com. That's a great resource website as you're looking for fun and innovative ways to spice up pt and keep it relevant. Check it out.
Team Noah and Ross:
18:24, Noah gets extra points for carrying my fat a__ on the buddy run....
Julie - I think our time was 17:16? Groups are definitly more fun and encouraging!
I didn't want anyone to be left out of this great team wod so since I had the time why not! I will say this, I like carrying Julie more than Rich. My bear crawls went into hybernation second time around along with my burpees. Regardless, Rich and I finished in 15 something. Great wod's Mac, thank you!
"moper" I couldn't figure out why my cubs (mike and james)were moping around during bear crawls :) Just kidding guys.
IMCF Vilsek Buddy team of One
400m run
25x 24" step-ups w/ 25lb plate
25x burpees
200m bear crawl
25x Knees to Elbows or some similitude of that
200m bear crawl lengths
25x burpees
200m lunge
Finished in the 24-26 min range- my stopwatch got cleared so not sure on the exact time
Has anyone else noticed that the best way to get water out of the new water cooler is to do an air squat? I have a feeling James was behind the setup, I just can't prove it.
17:16 is right Tiffany. Glad I was easier on you than Rich too! :)
Does anyone have the number/contact info for the cake decorator that made that awesome looking cake at our last mini challenge? I and a couple of coworkers are doing a joint promotion party and I need a price comparison. My email is jrpadme@gmail.com or jessica.c.wayment.mil@mail.mil
Hmmm.... Maybe I should have only dont 25 reps. Oh well, now I don't feel as guilty about that office B-day cake.
Jess, Just sent you an email about Major Cakes.
www.majorcakes.shutterfly.com is Jacquie's website. She is really good!
Thanks Erin!
Team John and Rob 14:53 as previously reported.
Programming
Meg and I are going to be working on an IMCF programming project in an effort to help us 1) continue to have challenging IMCF programming and 2)improve programming skills. (Meg - If I'm speaking prematurely for you pleave advise.) What the final version looks like is TBD, but if you are interested in learning about programming and want to get involved, come up on the net and we'll include you.
Unfortunately there isn't enough time for everyone to do a month worth of IMCF programming. However, that doesn't preclude you from being involved in how the month's program is developed. It would be value-added to you to leave Ft. Leavenworth with some programming experience/exposure so that when your BCT commander notices that you are kicking everyone's tail in the fitness arena and tasks you to come up with a program, you will have some tools to use draw from. MTF
Rob,
I am interested in learning how to program the workouts. I plan on applying for the scholarship for the next level 1 class also (I just have to check our training schedule to make sure I am not TDY when the class is held!)
Rob, not speaking prematurely at all. Sounds great! ~Meg
Did "Kermitron" this afternoon. 11:11 Rx'ed.
Jess - send me an email and I'll send you an article to read
robert.craig1@us.army.mil
Rob,
I'm in for the programming work as well. I'll gladly pick up one of the months later in the summer when the summer folks leave and the new crew isn't in the swing yet - maybe July.
Ed
Rob, I am interested in learning about programming. I also want to do the level 1 cert coming up. Thanks!
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