Feb 15, 2012

021612 Thursday

General 

A reminder that there is only two weeks to go before scholarship applications close. To clarify, just because you are in the the summer ILE class doesn't mean you can't apply. Scholarship recipients will be those people who  best contribute to the development of functional fitness expertise in Command and General Staff College, Fort Leavenworth units and the military generally; time remaining in Fort Leavenworth is only one factor in that equation.


Swim 1500m, Run 5000m or Row 6000m

Jamie Z's 0530 Class

'Nancy'

Five Rounds For time
Run 400m
15 OHS (95/65)

36 comments:

Julie said...

James and Mike,

I think I will run. I will leave from the bubble. What are your plans?

james said...

The gammy leg precludes running, I am thinking, somewhat rashly, that I will sub either swimming or worse 500 double unders

discapli - I am little discapli at the moment

Mike said...

I'm going to run from the house tomorrow.

If your leg is gammy - why do the Double Unders (or as Kay would say, double understands)?

james said...

It's good with double unders maybe not double understands though - they are a whole level of complexity again - I have to do something or risk terminal insanity

Julie said...

Sorry James! I hope your leg feels better soon. Just give it time and rest! See you all on Friday! :)

Tiffany said...

Erin and I will be running at the track at 0530 If anyone would like to join us.

John T. said...

After running 7 tonight I think I will having sweet dreams tomorrow at 0530. I'm sure Soraya has other plans. I hope I win.

scottnkelly9901 said...

IMCF Hohenfels:

5K run - 30:30 @ 150bpm according to "Coach Garmin"

Good news: DPW plows/shovels the sidewalks
Bad news: What's left is a icy-snowy slurry

Rich M. said...

Slight overkill this morning. 3.94 miles in 29:40. Right at a 7:30 mile pace.

Mark Weaver said...

23:12 running near Zona Rosa (7:27 pace) so I was happy.

Ed said...

Against my normal preference for a run I chose the swim this morning.

First time I've swam over 1000m. Can't say it went well, but at least I didn't drown.

44:32 for 33 laps (1650 yards or 1508 meters)

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

i chose to run and discovered every ice patch on ft leavenworth. Regardless, it was great to get out and work out some of the soreness i have been experiencing this week. Per my iphone i ran 3.37 miles just at 29:30, a bit slower than normal but still felt good...

Erin Anderson said...

27:56, 12.5 laps track. Very beneficial having a partner even if you can't keep up. Almost made it to the 2 mile point without getting lapped!

James, hope your gammy leg heals! The team needs you next week to make it to regionals so we can enter the Reebok tshirt contest!

If anyone wants a new profile picture for the games I will bring a camera next Mon. & Tues.

Debbie said...

Deadlifts
3x3x3x3x3 @ 185#
Thanks for the help James/Jamie

Swam 1500 meters in 34:29 and was chasing Amber the whole time.
My shoulders are smoked from yesterday!

Mac said...

22:01, on the slippy-slidey Leavenworth streets.

On a related topic, for me this marks about the two year mark of pose running in relatively flat shoes, which means two years of running pain-free.

If you have been fighting knee/hip/ankle pain, and have tried to counter it by purchasing ever-thicker heeled shoes, or wrapping more elastic dudads around your knees, consider that you might be putting a bandaid on a sucking chest wound. The problem could be that you are running in an inefficient manner, and in a way that is counter to your body's design. That was definitely me, and if that describes you I would recommend looking into changing how you do things..

Tiffany said...

24:06 ice skating on the track with Erin (12.5 laps, 7:45 pace).

I was hoping today would be running so we could rest our muscles. Thanks April!

nutt said...

Rowed 6000m in 29:40. Felt good too.

Ross said...

I chose to swim this morning - slow and steady was my phrase this morning..

33 laps - 46 min and some change....

Jay Luck said...

5x3 new max on push press 190. 3.2 miles 22 minutes

Paige said...

Did yesterdays WOD to figure out what some of my max's are:

Press - 45/55/65/70/75(f)
Then did PP & PJ @ 70#

Think I'll run later today in the sun!

Air Force Steve said...

Mac,

Thanks for volunteering to teach a Pose running clinic. When are you planning on holding it?

CrossFit Competitions

Testing insertion of a hyperlink

Jimmy S. said...

31:53 for the swin I used a pull buoy for the middle 500 and completely smoked my already tired shoulders.

Kay said...

Darn, I cheated myself out of a full WOD; I rowed only 5000m - 26:06; low intensity today as my arms/shoulders recover from the last couple of days.

Scott said...

Ran 3.45 miles in 25:15
PACE: 7:19

Good pace, but not race pace. Didn't push too hard, but good strides. No breathing as hard as I ussually do for 5K's

Mac said...

AF Steve - nice conclusion to my comment. Truth is, unfortunately I am inadequate to the task of teaching others. The first time I tried pose running I ended up barely able to walk because of my sore calves...contrary to my belief at the time you do NOT run only on the balls of your feet, and you definitely don't want to start with a three-miler. I was lucky enough to get some coaching from a guy who attended a pose seminars, though, and things have been better since.
More than happy to talk to folks about it, but teaching a seminar is a stretch. Here's the place to start researching:
http://posetech.com/

Air Force Steve said...
This comment has been removed by the author.
Air Force Steve said...

Thanks Mac...I'll hit you up for a one-on-one "pose" session. Is someone who utilizes pose running considered a poser? Hmmmm....

Posetech

"beFisha" - What I be do-a if I get an assignment to Alaska

"foldiers" - 1. soldier with a speech impediment. 2. Soldier coffee. 3. Travel size soldier 4. Flat Stanley soldier?

Ross said...

I i would enjoy the nice weather came home after work and took the pooch for a 3.2 mile run 23:45.

Lance said...

5x5 Incline Bench...155, 185, 195, 205(3), 185

10 CFPU, 1 PU, 9 CFPU, 2 PU...1 CFPU, 10 PU

5:04

Amy said...

Monday's WOD
500m Row vice run, 65lb OHS, CFSPU, Box Jump, 500m row.
11:15

Greg M said...

I need to eat more Almond butter after seeing Amy's score. Son of a...

Dan said...

25:21
Much love to Alex for the push (well, actually _pull_).

Rudy said...

5k run for 30:13.

Bridget said...

The rolling golf course kicked my butt!
Total: 6.51 miles for 1:06:37 = 10:14 slow but steady

Jake78 said...

Did the main site workout and as a result was able to meet and helpout some folks!

7:16
21-15-9
115lbs power clean
GHD (subbed from thrusters)

Sincerely,
Jake