Feb 29, 2012

030112 Thursday

1rep maximum for of movement of choice + MOBILITY.

If you need some help with what to do for mobility then start with the drills in the video.



It's the 1st of March, so why not a 1 rep Max? 

The idea here is to allow allow athletes to chose a movement that won't interfere with the Games WOD, one they want to benchmark or to work a goat. Also, for those who want/need to execute Games WOD this day then go ahead and do so but the games WOD will programmed as the IMCF WOD tomorrow.

Jamie Z's 0530 Class

Weighted Dips

1-1-1-1-1

34 comments:

Greg M said...

So I think I might work on some snatches as a skill for tomorrow.

Ed said...

... sounds like a good idea Greg

The weights should be a challenge - I've never tried 210 lbs

Julie said...

We will see how far I get in 10 minutes! :) James, you a go for tomorrow at 515am?

Debbie said...

Has anyone seen the Games WOD yet I can't get the website to work! I am guessing something with snatches??

Julie said...

Workout 12.2
.
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

james said...

Julie - I can assess you tmw but I think most folks will do the games WOD on Friday

Matt B. said...

I'd like to do mine tomorrow too please. I'll come in around 6am and warmup for a while. I'll be the guy in the shirt that says "IMCF." Fired up!

Debbie said...

I plan on doing it tomorrow as well

Rich M. said...

James, Julie would like to go ahead and try the games wod tomorrow, so she can rest Friday. Would that be ok?

Rich M. said...

James, Julie would like to go ahead and try the games wod tomorrow, so she can rest Friday. Would that be ok?

Amy said...

I am planning on doing 12.2 WOD tomorrow, Thrs, at 1630. Anybody else?

scottnkelly9901 said...

IMCF Hohenfels:

Because the wx was perfect for a run (44° and foggy) ---

6.04 miles in 55:42 @ 146bpm

I can still count the number of "run" days on one hand since October as I continue to heal my foot, but running just felt good this AM.

Greg M said...

Worked on Snatches this morning, looks like I will be staring at the bar for about 7 mins tomorrow. Rich Froning and Dan Bailey are such beast.

Nice job Elizabeth, Debbie, Julie and Matt B this morning!!

Rich V. said...

75 PUSH PRESS 150X3 JUMP ROPE 65 ghd 5 DIPS

Jess said...

Nice easy 2 mile run for me this morning to shake off the travel blah :) Good news story here is that this is the first sustained "long run" I have done since starting CF in October and my speed was up with perceived effort down. Before I started CF I was running around an 1100-1130 min miles on my own (APFT was faster but not where I liked it) this morning I hit 1015 min/mil pace with very little effort- this used to be a moderate sprint speed for me when I was training for a half marathon! I still have a long ways to go to meet my goals but to actually see where I am now in such a short time is amazing! Thanks to everyone at IMCF who has been coaching and encouraging me!

rob said...

If anyone needs/wants coaching on the snatch Elizabeth is going to be in the bubble at 1600. She does a great job of coaching the lifts. If you are looking to prep for tomorrow's WOD or just want to get better at the snatch, go see Elizabeth.

Awesome job by Julie, Debbie, Elizabeth, and Matt B. this morning on the Games WOD. I was impressed by all of them...and like Greg, tomorrow I may be staring at the bar for a long time or getting numerous 3/4 reps!

james said...

Nice work Jess!!!

Awesome work by Julie, Debbie and Elizabeth this morning ...and the lads hitting it over in the other corner.

Lance O-B

Here is the wording from the movement standards. "In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted."

Your call if the "hang snatch" is legit - I didn't see how long the pause was at the hang. Provided it didn't stop at the shoulders or hand for ever at the hang I would call it good.

Debbie said...

60 reps for me and one failed rep at 100. Thanks for all the encouragement this morning, you guys are the best.

To my "personal coach" and good friend Meg, thanks once again for being there!

Lance said...

45 reps this morning. Definitely going to give this one another go. I was going faster at the end of the workout than I was when I started with 135.

Does the Bubble have hours on Sunday/

james said...

Lance - no but I have a sweet bar and all the plates we need if you want to swing by - we can probably even put together a pretty decent cheer squad.

Noah said...

Worked on a bench for a bit (190), then snatch mechanics. PR'd at 125 but when I tried 135 that extra ten lbs might as well be one hundred and ten lbs as far off as it seems. We'll see, maybe the excitement of tomorrow will help me get one!

Ross said...

worked on Muscle Ups and Bench press a bit then did some practice snatches.. Cannot wait for tomorrow..

Soraya said...

Worked on mobility and practice snatches. Great job this morning for everyone who did the Games WOD! Debbie and Elizabeth put up impressive performances!

Matt B. said...

Thanks for the support everyone. Thanks for certifying and coaching me Rob. I got 31 this morning. I knew I could do 75#, but I've never snatched more than 85# before. I hit the first one at 135# (stoked!) on adrenaline then got about 10-15 1/2 or 3/4 reps. After time ended, Rob have me pointers, and after he left, my nerves settled, and I got my breath back... I hit 4 more good (better) technique reps at 135#.
My learning points - 1) train the way you fight. Training at 45-75# didn't bring out my technique flaws. Hard to fix several technique flaws at the same time on a max weight for competition! 2) you can do it! Especially with ya'll encouraging and cheering on. Two weeks in a row pushing past previous psychological and physical limits... and that's why I signed up for the games. Thank you IMCF!
I won't post my score to the games yet. I may see if I can get another attempt in this weekend, with the goal of 35 reps.

Julie said...

It is about time for me to post... snatches were not nice for me this morning! But, thank you for everyone for cheering me on this morning and on the blog! Sometimes, the workout just eats you up!

James was my L1
30 45 lbs
0 75lbs
0 100 lbs
0 120 lbs

I tried for a little over 7 minutes for 75lbs and it just wasn't there for me. Although, I have never snatched any weight close to that! :)

Debbie and Elizabeth rocked it! Great job!

monroe said...

I'll be in the bubble around 1600 to coach/verify/compete.

Greg E said...

Amy,
I will do the WOD this evening also... see you at 1630.

April said...

I'll be in around 1600 today to mobilize and work skill. I can assess whomever needs me. I'll WOD tomorrow morning.

April said...

NO! I haven't given up, I've been coming in the afternoons you goons! (goons being whoever wrote that on the board).

Jacob said...

I'll be there around 0615 if anyone wants some help with the snatch. I can't grade you since I am not an L1, but I am a USA Weightlifting Senior coach and have had some experience coaching the lift. Black shorts, grey shirt, probably a beanie.

Amy said...

WOD 12.2
61
Level - 1 April

Thanks everyone for the support!

Mac said...

Knocked out 60 for the games WOD. Time was definitely NOT the limiting factor. I took my time, and still had 25 seconds to stand there and stare at 165 for a while before lifting it up about half way. Doing a WOD like this makes you really respect the guys that knock out 90+...wow.

monroe said...

12.2 score 95. Missed 2 at 120Thanks Amy, April, Elizabeth, Kevin and the rest of the crowd for the support!

Meg Smith said...
This comment has been removed by the author.