Feb 1, 2012

020212 Thursday

Message From Meg Smith: We are placing a bulk order from Paleonola.com for anyone interested in joining in!  The 10 oz bags normally retail for $8.99 but in bulk are $6.39 each.  Shipping is a flat rate of $17 regardless of how much we order.  You can order a few bags, split a case (20 bags) or get a case or two yourself.  The standard case is 4 bags of each flavor, but each case can be personalized in any fashion.  Please email Meg Smith at armynavysmith@gmail.com if you are interested.  The order will be placed this weekend and money collected upon delivery.  


For time

10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
1-2-3-4-5-6-7-8-9-10
Dips


Workout performed as follows:



10 DL
1 dip
9 DL
2 dips
8 DL
3 dips…

Jamie Z's 0530 Class

Shoulder press 3-3-3-3-3

33 comments:

Mike said...

James, I'll be there at 0500. Can you bring an extra set of legs in case mine don't make the trip?

james said...

no worries..one of the kids can probably go without for a day ...see you then

Bridget said...

Wow this WOD looks wicked.. No pain, no GAIN!

Alex E. said...

Don't forget coaches clinic tomorrow. I believe the time is at 0615 in the bubble. We have about 10-15 people signed up so far.

james said...

Good call Alex E - it had slipped my mind

John T. said...

Soraya and I are ready for coaches clinic post workout. Can't wait to finally teach a class.

plato - That stuff that comes in cans is colored and you can press into fake hamburgers with that little plastic toy.

Wait...that might be something else....

Greg M said...

Ring Dips?

james said...

Greg M, yes, I assume mens rxed is ring dips

scottnkelly9901 said...

IMCF Hohenfels:

9:14 using dip bars (no rings)

james said...

6.00 with ring dips

kyle hogan said...

Long time no post, great to read all the progress going on in the bubble!!

7:24, unbroken, regular dips in my garage due to lack of equipment.

Doug said...

9:33 as rx. First time doing ring dips in a WOD. DL's all unbroken, but the last 3 sets of dips slowed me way down.

Greg M said...

6:16, DL Rx'd, ring dips - moved to band on ring dips for rounds 9/10 to continue full range of motion. Great to be back in the bubble, those lunges killed me on Monday.

We had a great Coaches Clinic today, make sure to come out for the next one if you want to improve you knowledge on movements and teaching.

Ed said...

9:37, Rx DL, Ring Dips

I spent too much time in transitions and trying to get setup right for the DL. Not bad to get decent form, but I could/should have gone faster.

Mike said...

6:17 with ring dips, but the ROM wasn't great.

Scott said...

7:40. Scaled to 185#. Went Slow on Deadlift for form and becuase I didn't want to damage the floor after being warned by Gym folks. :) Globo gym is apparently delicate.

Brian S said...

Did 5x3 Bench Press at 185-205-225-235-245(fail on rep3).

9:40 Rx on the IMCF WOD. Probably should have gone a little faster, but deadlift is always an exercise that I tread carefully through since I've hurt myself on it before.

Then did 1250 meter row in 5:40 and finished with 3 rds of 10 KBS at 53 lbs.

Rich M. said...

Rob,

My email is kiowamartin@yahoo.com. Thanks for your help!

Julie

Mac said...

5:19. I was just happy to see a WOD that had no lunges or squats today...thank you, April!

Jess said...

IMCF Vilsek:

Didn't make this workout- had to prep things for departure tomorrow and then head to the office. Looking forward to being back in the bubble next week!

Ross said...

7:03 had to use the band to finish out the last 3 reps of the 8th round of ring dips and on.

Noah said...

8:30, DLd at 205#. Like Brian, I too hurt myself on DLs about 18 months ago so always careful with my form. Ring dips banded for last 3 rounds.

April said...

11:20 125# rings/red band for rounds 1-8, bar for 9-10 for speed so I could make it to the coaches clinic.

Mac, tomorrow is another opportunity for a squat/lunge-free day, depending on how froggy you feel!

Does anyone have recommendations for a pre-workout snack that fits in well in the morning?

Lastly (promise), if anyone does have feedback regarding February's programming and you don't catch me or don't want to post it, my email is aprilverlo@me.com. Getting different takes on things can only improve my next attempt. Like MDMP, sometimes things look good on paper, but suck (in the bad way) in execution. I also tried to keep our upcoming APFT and the arrival of the new class in mind.

rob said...

7:45 w/HSPU sub for ring dips. I was unbroken on HSPU until 8reps.

Coach's clinic - My small group was awesome (Matt, Soraya, Jimmy, and Wade). We got through air squat (twice), push press, and dead lift.

While everyone has their TTPs for coaching, I like to frame everything I do in coaching into three categories; 1) group management, 2) technical movement, and 3) techniques to effectively communicate the technical movement. Almost everything else fits into these three categories. Coaching clinics are always value-added becasue issues/TTPs arise and are collectively solved.

Even if you are not planning on coaching at one of the Foundations classes, I recommend that you come to a coach's clinic and participate. It's better that your first time coaching/teaching movements is with your peers than at staff PT with all the BN officers!

Jay Luck said...

10:01 RX with a few toe hop up dips

Alex E. said...

11:58. DL RXd. Had to hop on the dips towards the end. Fun times.

After watching Mac this morning I think he has the ability to ignore gravity during the workout.

Soraya said...

I liked today's workout, although it took me entirely too long. I was somewhere over 12 minutes, but I'm not quite sure how long. 113# and red band for dips. I really focused on DL form, which slowed me down a lot, but was great.

Good coach's clinic today. Thanks Rob/Wade/Matt/Jimmy. Looking forward to Saturday.

Lance said...

3x5 Jerk...155, 165, 175, 165, 165

7xRFT of Row 250m hard, 250m easy...13:50 without counting last easy 250

3x10 2pood KBS

Lance said...

April...the morning pre-workout snack is a hard one...just woke-up, don't want to have to get up any earlier to fix anything, yaddah, yaddah, yaddah. I usually slug down a half cup of coffee, some BCAAs, and possibly a portion of a Larabar. Not a whole lot, but I don't want my body using energy for digestion when I'm in the middle of a WOD.

monroe said...

10:45 rx

Greg E said...

8:11 RX this evening.

Bridget said...

Botched watch but did DL #115 & Red band on dip AO..

Dan said...

Big thanks to Rob, Greg, and Rich for putting on a first rate coaches clinic this morning.

Scaled DLs to 205#. 12:34.

April, most mornings I have a couple hard boiled eggs, a piece of fruit, and a cup coffee. Probably more than most people eat before working out, but that's what my body is used to.