Feb 23, 2012

022412 Friday

General 

Lets run the scholarship meeting at 0615 so the 0545ers have time to get through their WOD before it starts.

Workout

Partner WOD 20 minutes

partner 1 runs 200m/row 250m 
partner 2 OHS squats (95/65) 

 score # of overhead squats completed by the team


Jamie Z's 0530 Class

Annie: 50, 40, 30, 20, 10 reps of the following: Double Unders Sit-ups

59 comments:

Greg M said...

0545 2nd group going off. This should be a fun one!! Don't be scared Meg, you can come in early and hang out with the cool crowd.

If anyone needs a grader I can go early but I will need to leave after the 615 meeting.

Good showing today from TEAM IMCF, don't forget to post your scores to the CrossFit games site under your log in, so James can validate them and count towards our team.

james said...

http://media.crossfit.com/cf-video/CrossFit_FranHighlights.wmv

this is better than icecream

james said...

okay ... last one I promise

http://media.crossfit.com/cf-video/CrossFit_WOD120223_GriffOZ.wmv

Keep an eye out for the two lads with beers about halfway through

Alex E. said...

I think the people at Homer's cried when you said that James...

Noah said...

So James...does every dude in Australia shave his chest and back or was it just a requirement for this video (except for the one guy who has Sweater by Darwin goin' on)?

rob said...

I am teaching an hour long class on Monday morning from 0630 - 0730. The class is intended to be an introduction to CF for those who are interested. In essence, it's a sales pitch for our Foundations class and to get involved with us at IMCF. It will be advertised at PAIR day this weekend, and it's also a great opportunity for any family/friends/peers/neighbors who might want to get started with CF.

I am looking for three volunteers (at least) to demonstrate exercises. You don't have to be able to do the exercises as Rx'd as we will demonstrate the concept of 'scaling' as well. This is a powerful concept with those who are considering beginning CF.

There is no prep work on your part and all you have to do is show up and demonstrate exercises. If you are interested send me your email so I can send you a document with specifics of the exercises and how the class will flow. I will do my regular WOD on Monday (0545ish) and then move right into the class.

A good mixture of volunteers is one that has male, female, old, young, in shape, out of shape, experienced, inexperienced, etc. as it demonstrates that CF is for everyone.

rob said...

...for those who want to help with the class on Monday my email is robert.craig1@us.army.mil or just provide your email on the blog. Thanks

Meghan Smith said...

If any L1 have any free time around 0945, I'd love some help grading the couple of ladies in my class. Just key ne know!

Alex E. said...

Meg, is that some strange code???

"Just key ne know"

I would but I have an appointment with 1500 of my friends to see former secretary rumsfeld...Although I will wonder how many burpees he could do in 7 minutes.

Greg M said...

Sorry Meg, I have to hear the honorable Rumsfeld tomorrow.

Meg Smith said...

Yeah, guess I fat fingered that one. Forgot about Rumsfeld's visit. Have fun. :-) Haven't decided if I'm going in for a redo tomorrow, but if not, best of luck to those going in the am!

scottnkelly9901 said...

IMCF Hohenfels:

The advantage of being the Bn S3? Full access to the unit gym and stereo equipment. Disadvantage? Hard to do a team WOD when you are a one-man team and the battalion is still on reverse-cycle PT.

Did "Annie" - 8:56

Ed said...

Team Ed and AF Ryan - 230 reps

Somewhere around the 10 minute mark I dropped from 95 to 75 lbs. Ryan was crushing the OHS, I was 'pacing' our team.

Good WOD!

james said...

Games WOD - 97

Soraya said...

Games WOD - 84.

Alex E. said...

Games WOD - 98

Then did this morning's WOD with Dan. 180 was our score at 65lbs.

April said...

Scored Games WOD, then OHS x 1 (sick perma-partner)

105 (PR)

Greg E said...

Is anyone else interested in doing the games WOD again this weekend on Sunday for another submission?

Mark Weaver said...

I was initially really happy with my high number of reps on this - BUT - during cool down I paid attention to others in the bubble and realized I wasn't going low enough.

Thanks to a post-workout AAR by Reed (L1) and remedial exercises - i've identified what I need to work on.

That said, I cut my reps in half to penalize for bad form so our reps is 137.

Erin Anderson said...

77 scored by John. I hope you got a good laugh out of my crawling burpee form. It was ugly.

Thank you April for grading so Soraya & I could go at the same time!

Dan said...

First graded Alex:  98 burpees. Awesome job. 

Then, did the WOD with Alex.  Yes, the same Alex.  180 total reps (scaled to 65# - OHS just felt crumby this morning), 2/3 or so of which were his. Wow - way to go man!

Thoughts from atop my soapbox:
WRT scaling - I've been doing CF for about 2 years, have been a L1 for about 6 months. A year ago, I could rep a 135# OHS. For whatever reason, I didn't have my OHS mojo this morning. So, I scaled to a weight where I could execute the movement correctly and maintain intensity during the WOD. That's the way to go from a doctrinal CF perspective. It wasn't fun, cool, hooah, or sexy, but scaling was the right call for me. If your new to CF (or just generally having a bad day), scale. Do it. Leave your ego at the door. Doing exercises correctly is more important - from an injury prevention and functional movement standpoint - than how much weight you move. I say this because there was lots of ugly in the gym today. So, either nobody got the help they needed before they hit a challenging, but foundational exercise, or there were lots of egos in the bubble this morning. My guess, based on my own morning, is that the issue was the latter.

james said...

Nice post Dan - I know my ego is a big problem for injury management.

Nice work Alex!!

Okay enough of the Highland Point love - a shout out to Erin for her 77 burpees

Jess said...

Great job on burpees Erin! That was a tough WOD to do.
Rob- I will volunteer to help out Monday morning, I am off so I have the time to spare. My email is jrpadme@gmail.com or phone 801-698-5616.
Anyone up for doing today's WOD this afternoon with me?

rob said...

Thanks Jess, I'll send you details on email. You are going to love it because 1) you are helping bring in more folks to the functional fitness community, 2)you'll learn quite a bit from those around you, and 3)those that attend the class with be in awe of you!

For others who are considering helping, it really is a great opportunity; your skill level is irrelevant. Also, this is one of the those opportunities to give back to the CF community for those that received a LV1 scholarship, or for those who want to get more involved...last time in the dead-horse 'you do not have to have impecable form or knowledge'.

Ed said...

Rob, I can help out on Monday as well.

edward.gavin@gmail.com

Ed

rob said...

Thanks Ed, there's room for 2 to 3 more.

Jess said...
This comment has been removed by the author.
Rich V. said...

50 lengths in 30 min.

Rich V. said...

Rob
I can help on Monday.
email rsvjr1@gmail.com
cell 913-702-6639. Let me know. I will be in the gym at 0520 if it all falls apart.

Jimmy S. said...

73 burpees for Michele S. graded by Meg

Greg M said...

Team Rob and Greg M: 260 reps for OHS. Good WOD. James was giving us the evil eye to cut it short this morning, but we overcame Australia's use of soft power.

Greg M said...

Great post earlier Dan, well said!!

Matt said...

John and I did #145 OHS about 6 rounds. used 75LBS but would say that based on Reeds (L1) it was more like #130 based on form. Congrats to Alex and everyone partcipating in the games. Rob, I would like to help with monday. matthew.miletich@us.army.mil See you all tomorrow at Pair day

Lance said...

Anyone going to be in the bubble tomorrow (Sat), say 8ish to 10ish. I need someone to grade my attempt at burpees. If you have had a rough week, this will be right up your alley...a semi-sick guy trying to do an exercise that he loathes. Sure to cheer you up after a long week.

james said...

Kstar is running a "mobility special episode" before each of the games WOD

http://www.mobilitywod.com/

Debbie said...

Rob
I can help on Monday as well.

Paige said...

Games WOD - 93. L1 grader was Wade

Tired out way faster than I thought I would...but got close to my goal. Time for a beer!

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

Did a swim diagnostic to work ok swim form.. much needed and more importantly steatch-out from CF Games WOD.

Rob,

I can help Monday as well. I will be @ the allocated time for PAIR day.
daisygirl0600@yahoo.com

Greg E said...

I am interested in doing the games WOD again on Sunday. I am looking to meet at Gruber @11, anyone else interested?

Rich M. said...

anyone have the IMCF banner??

james said...

Epic score Paige !!!

Alex E. said...

Love Chris C's comment on his athlete page.

I think being in the Mil should be listed as athletic background..........as in I played war.

Great work Paige!!!

james said...

Map to frontier conference center if any Pair dayers need it http://maps.google.com/maps?q=frontier+conference+center+fort+leavenworth&hl=en&ll=39.351025,-94.921317&spn=0.009391,0.01929&hq=frontier+conference+center+fort&hnear=Leavenworth,+Kansas&t=m&z=16&iwloc=C

Sorry Bridget - I hope its not too late!!

Erin Anderson said...

Nice Paige!

rob said...

I just sent an email to those who are going to help with the CF class on Monday morning. Below are the people I'm trackig that will help. If I missed your name please let me know. I had a few people tell me verbally they would not help and there is no gurantee that I wrote down the names; sorry.

Jess
Ed
Rich
Matt
Debbie
Bridget

Erin Anderson said...

Rob, I will be there too.

Dan said...

Ladies and gentlemen,
All ye hear these presents,
Be it known that Julie Martin is rocking PAIR day!

Ceiling is a little low for DUs here...

Julie said...

But, I will ROCK them on Monday!!! Thanks for finally showing me some love too! :) HA!

Tiffany said...

Did games wod for the second time at CrossFit Lakewood in Colorado. I got 79 this time, sorry I'm not much help this go around. I was thinking, there should be a handicap for working out at higher elevation :)

Jay Luck said...

189 reps RX'd today with the GF
She scaled to 20lbs good stuff thanks guys

james said...

gooooo Annie S. - second place overall

james said...

Debbie, Wade, Tiffany I have seen your scores on the blog but I have not validated them through the games website because you haven't submitted it.

Alicia, Brian S., Jacque M, John R, Jacob R., John B., Kelly J., Kevin M., Lance o.B, Luster H., Meg S., Mike A., Stacey P., Steve O., I have not seen a score from you yet either.

I am going to check at 1830 tonight and validate all the score I have then to make CFHQ's 1900 deadline. If you haven't submitted by then effectively you won't be able to continue as part of the games.

Tiffany said...

James - I submitted my score through CrossFit Lakewood in colorado since they validated it for me yesterday.

james said...

Thanks Tiffany.

Greg M said...

Jacque M is getting ready to roll soon. I think I may go again. I can't decide. I would have to get 9 more to add to the team. Decisions???

Wade said...

Did a re-do for the games wod today. Felt much better with yesterday being an off day.

102 reps. L1 Grader = Mac.

Greg M said...

80 Reps for Jacque M. graded by Greg M.

Lance said...

88 graded by Brian S. Not bad for having a temp still over 100 and not having an appetite since Friday. And no, I am not going to redo for a better score...that's just crazy talk