Feb 21, 2012

022212 Wednesday

General. Don't forget that the games WOD posts tonight, as in Wednesday, at 1900 at www.crossfit.com

PAIR DAY Schedule:

0845-1030 Set-Up                                          1030-1145                  1145-1315 (tear down)
Rich (will bring lap-top and speakers)          Ed                               Alex
James                                                              April                            Dan
Bridget                                                            Colin                            Matt
Chuck                                                             Tony                            Julie (bring home computer)


AMRAP 15 minutes
10 x HSPU 
20 x air squat 
30 x ABMAT situps

Jamie Z's 0530 Class

Grace:
For time

30 Clean and Jerk's  (135/95)

41 comments:

Doug said...

As a Chaplain, I find a certain irony in the fact that the Crossfit Games begin on Ash Wednesday, and run through the season of Lent. Maybe the Games fit in with the religious season as a encouragement to pray (please, no OHS in the Games WOD) or a catalyst for repentance (if I make it through this WOD, I promise I will never do X again). Either way, I definitely don't plan to give up Crossfit for Lent, and am looking forward to getting humbled by some of these WODs (humility is a good theme for the season as well!).

Rich M. said...

So, Doug- you did register for the team right? We could use a Chaplain!!

All- if you volunteered for PAIR day, check the schedule on the main page- if we missed you, the fault is mine...post a comment and I'll add you!

Thanks for the help putting it together Alex!

scottnkelly9901 said...

IMCF Hohenfels:

6rds + 10 HSPU + 20 Squats

Scaled the HSPU with blue band and used towel(s) ILO of Abmat

Scott said...

Did this one with unit today, so i scaled it to regular push ups.

8 rounds on the button.
Followed up with 2 mile cool down run.

What an ab smoker...

Good luck in the Open to all the IMCF participants. I just don't have all the necessary equipment to do the RX'd WODs, but I will surly do what I can to "feel the pain" with everyone else. Hopefully, one of the first WOD's is: Run 13.1 miles for time, becuase that is my plan for Sunday in the Augusta Half Marathon. :)

Jim "Gumbo" Coughlin said...

I just started, how I can buy a black IMCF hoodie?

Sean said...

I'm TDY here at Leavenworth for just a few days, and would really like to get the Crossfit Open WOD 1 done & validated. I'm thinking Thursday. Can I just come to Harney gym anytime? Will there be anyone around to judge & validate, our should I be prepared to record it? And finally, does this gym really close at 1800?

Thanks, and I look forward to working out with you guys.

Arod said...

almost finished 8 rounds RX, about 15 ab SUs away. Oh so close. Great WOD, my abs are officially dead.

james said...

Sean - welcome, if you could come in in the morning that would be best because thats when most people go. Sometime between 0530 and 0700. If that doesn't work post what times you can be there and someone will come up on the blog and say they can judge you at that time.

James

Mark Weaver said...

Surprising Ab Smoker this morning (missed a few days taking care of the wife post-Gallbladder surgery)

6 x rounds plus the HSPU/Squats... got 7x reps into the SUs.

HSPU Rx for 1st round, moved to pike mid-2nd round

Tony said...

7 and 2/3 rounds with scaled HSPU.

Also,

Will trade with Chuck for the PAIR Day 1st shift (set up)

Soraya said...

10 SUs short of 7 rounds. Nice core workout. Thanks for the push, Meg.

P.S. Paleonola is sooooooo yummy.

Jimmy S. said...

6 2/3 rnds. Tired today.....

Jamie Z said...

Grace as Rx'd:
4:07

Ross said...

6 rds + 7 HSPU with the blue/green band combo on HSPUs

April said...

Alex/Rich- WHERE is PAIR Day? In the bubble like last time or elsewhere?

Susi S said...

6 rounds but did PU's with legs raised on a 24in box.

Thanks again Meg for showing us how to use bands, I'm going to try it out on the weekend.

Jess said...

Anyone up for doing this with me at lunch-say around 1130?

Alex E. said...

April,

PAIR day is at the Frontier Conference Center.

Tony,

alfred.c.anderson@gmail.com. Here is Chuck's email. Just coordinate directly with him.

All,

Wear your grey IMCF T-Shirt for PAIR Day. If you don't have one visit the CGSC foundation store in L&C. They're awesome! Plus they make your Fran time go down.

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

Arod, Jesse, Mike, Gwen, myself and three others (I didn't catch names) did this one together. Great effort by all. We had a 'jagged' start with the clock but it worked out after the first round of 10 HSPU. I tried to catch Arod and stay with Mike; they both kept me moving - thanks for the push. 7rds + 7 HSPU.

I crashed Arod's bench press party and finished with him; 4 x 3 @ 225lbs.

Rich - Jim asked me about IMCF hoodies and I suggested he post the question on the blog (I'm just piling on). Are we going to do another round of purchase before SAMS/ILE graduation?

Alex E. said...

Unknown about sweatshirts but I know Bridget as the t-shirt person is working on that along with Greg doing the reebok angle.

Meg Smith said...

Started on the situps, so 9 squats shy of 7 rounds. Scaled HSPU using blue and red bands. Great working with Soraya...we were perfectly synched to share equipment.

Good WOD!

Chris C. said...

Signed up for the games this morning and joined the IMCF team. Are we grabbing an available coach to judge or are there certain people designated?

Jess said...

This was a great workout! I actually got my chest to the wall but a lack of good ROM for HSPU made me switch to the 24in box to complete the WOD.
6 rounds + 10 HSPU + 20 Airsquats + 17 Abmat SU

james said...

Chris - up to the athlete to find the judge - post if you have specific requirements like you need to do it at lunchtime etc. Judge must be a LV1 instructor - more to follow on tonight's post.

Erin Anderson said...

Great seeing a full gym this morning.

Scaled the workout in half, skipped HSP after yesterdays thrusters and added DU.

Thanks for the tips Rob. I am just trying to figure out how far to push myself without getting injured.

Matt B. said...

Does anyone have any tips on avoiding Abmat chafing? I usually avoid it by doing GHD instead, but did today's WOD as Rx'd to my dismay. I think I did 5 rounds, but maybe 4 or 6. I lost count, thinking about my sore crack instead. Do HSPU count if leaning against the wall? If so, I did my first 4 today(!) before going to elevated PU off the black box.

Planning to be at the bubble early am for the Games!

Chuck Anderson said...

7 rounds in 15min

Got it Tony. I can switch with you.

Chuck Anderson said...

If you have not bought a IMCF t-shirt and you do not have the body of a greek god, be warned they shrink.

Erin Anderson said...

Matt, if you put the ab mat on one of the blue or black mats it is much better. We fit 3 on one mat.

rett.burroughs said...

IMCF Mountain Warrior Fort Carson

It was great to see Greg this weekend. I went to the bubble and hugged it as I miss it so.

At elevation: 4 rounds, 10 HSPU, 20 Air squats............

Will set up IMCF Mountain Warrior Forward at Jalalabad in two weeks.

Everyone stay MetAL!! \m/

Rett Burroughs

Paige said...

Finished 7 rds. Scaled the HSPU with the blue/red band combo.

Lance said...

5x3 DL...345, 365, 375, 385(1), 345

WOD with 45lb DB:
DB Single Arm Bench (5/arm)
DB Snatch (5/Arm)
Lungex10
6:30

30xHip Extensions

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

James - you or someone else needs to claim Affiliate Manager for IMCF and "Opt In" for the WoDs, else nobody is going to be able to submit scores through IMCF except via video...git 'er done.

I'm planning on doing WoD 1 around 1630 tomorrrow.

Ed said...

Rett,

Great to hear you're keeping up the tradition - stay safe!

Ed Gavin

Ed said...

Looks like Games WOD 12.1 is posted - echoes of Monday's fun . . . .

Workout 12.1
Complete as many reps as possible in 7 minutes of:

Burpees

Dan said...

Scaled HSPU using a box, and had a towel instead of an ABMAT. My counting was a little suspect, but I think it was 6 rounds even.

Yay burpees!

Chris C. said...

James, you have about seven min around fiveish to grade me?

Doug said...

Six rounds even.

Mac said...

8 rounds, but used a red and blue band for all HSPUs, and did 10 GHD situps instead of using the abmat (I too develop a hole in the skin on my butt if I do this many situps, and prefer the post-GHS situp pain to the sting of the shower pain). I'm happy with having done 80 full ROM HSPUs and 80 GHD situps...now time to carb-up for the burpees!