Mar 6, 2012

030712 Wednesday

Skill / Mobility Work:
Burpees - not for speed.
Execute 10 Burpees to standard with a grader to check all the points.

Work on getting your chest and thighs to the ground and when you come back up the first motion is to the bottom of the squat, open the hips and clap above the head.

WOD:

200 meter relays with a partner:
Athlete 1 runs 200m and tags Athlete 2; Athlete 2 does 200m while Athlete does 15 x repetitions of prescribed exercise.
WOD is over when both athletes complete 4 x 200m sprints and 4 sets of 15 repetitions of prescribed exercise.
4 exercises are: air squat, DU, CFSPU, Sit-ups


Jamie Z's 0530 Class

Isabel: Snatch 135lbs for 30 reps AFAP

41 comments:

Julie said...

James and Mike,

Are we meeting at track or bubble?

Greg M said...

Mike, I just want to clarify:

Does the non-running partner try to complete all four movements during the 200m or just one of the movements?

Maybe this is better.

Do we do each exercise 4 times or once?

Thanks Mike

james said...

Greg M - I think I will aim for the 60 reps (4 x 15) each turn.

Julie M and Mike - Not sure, I am thinking row or swim might be better than run...

Mike Anderson said...

Greg/James,
The idea is to get as far as possible through the 4 exercises while your partner does the 200m. Each time your partner is running, you pickup where you left off on the last turn.

Julie - I was planning on the bubble. This is a shorter workout so we can work on mobility in the bubble afterwards.

Greg M said...

Thanks Mike

Julie said...

I will be in the bubble then at normal time. I don't mind rowing either James. Works for me!

james said...

okay now I get it ...your score is how far you get through the reps while the other person runs/rows the 200's

good plan Mike - see you there

Tiffany said...

I need an afternoon partner sometime between 1400-1500 is anyone going to be around?

Greg M said...

Tiffany, if you don't get a partner. I will post my split times so you can go off of that.

Tiffany said...

Thanks Greg, that would be great!

Meg Smith said...

Tiffany, I'll post my split times too...since I'm a slower runner than Greg you'll have more time to get through your other exercises. :-)

Tiffany said...

Thanks Meg...we'll see how spunky I feel tomorrow and that will determine if I do Meg-time or Greg-time :)

scottnkelly9901 said...

IMCF Hohenfels:

5:18 as a team of one (Team Smith)

Scott said...

7:50 Single effort with office PT session this am. I ommitted DU's because no ropes for office.

Greg M said...

Worked with Kim, our time was 9:58. I completed 232 reps. I was 8 reps short on push-ups.

I think there is still some confusion on the WOD. Kim and I did at least 60 reps (15 of each) then did as many reps as possible till both partners had completed the running. Was that your intent Mike?

rob said...

10min AMRAP
10 x HSPU
25 x DU
10 weighted overhead step ups (45lbs)

I did this one after I put my brother in law's football team through a WOD. As you would expect, these young men loved it, especially as it broke up the monotony of a traditional off-season lifting regime.

10min AMRAP
4 man team
200m (pacing exercise)
power cleans @ 135lbs (varied weights as some of these kids are high school freshmen)
burpees
thrusters @ 75lbs (this was a very new concept to them and they loved it)

They kept a running count on the power cleans, burpees, and thrusters and compared scores at the end. I mixed lineman with skill positions as well as seniors with all other grades. It was as much a great team building event as it was a workout. It was satisfying to watch CF principles at work with a group completely outside the military environment

james said...

Not sure on time four our 4 (Mike, Wade, Julie and I) but I did 210 Reps

Nice to see lots of double undering going on !! (I like double unders now...)

james said...

Rob - I hope you didn't show them up too much...I know how tough it is being humbled by an old man every day.

Mike Anderson said...

I partnered with Wade for the WOD and completed 196 reps.

Greg - you had the intent. I wasn't very clear in the explanation I sent to Ed for posting. The plan was to get as far as possible through the four exercises while your partner ran, picking up where you left off each time.

Erin Anderson said...

13:11 with Jess. Fun workout. 188 reps. Du are inconsistent but slowly progressing.

Mark Weaver said...

Reed, Seneca and I did this in 10:03.

Lost track of our reps early - and confusion on the WOD so we did AMRAP of 1x exercise for each round (Rd 1, 1 ran - other did AMRAP squat etc)

Good intense-paced workout and better than expected

Julie said...

I got 179 reps with James. Of course, my double unders slowed me down. I could get two or three stringed together. Our time was 10:37. But, after the WOD, I got 15 DUs all at once! YEAH! :) Good workout and I was breathing until the end!

Noah said...

Team Ross and Noah...10:34, 205 reps and 208 reps respectively.

Jess said...

Fun WOD today- Thanks for being my parnter this morning Erin! 13:11 and I believe I was around 180 reps- I lost track a little in the middle trying to get in at least on DU. I will conquer it- just didn't happen today!

Greg M said...

Tiffany - my split times for the 200m were: 50secs, 51secs, 53secs, 54secs. Have fun!!!

Meghan Smith said...

I'm doing a "Welcome to CF" event with an IMCF family's girl scout troop on Friday, 9 March at 1400. It'll last about an hour, and I'm expecting about 10-12 girls and 6-8 parents. If anyone is interested in helping out, I'd love some support...maybe 1-2 people would be great. Just let me know! (armynavysmith@gmail.com)

Alex E. said...

James,

Have you seen this?

http://www.delish.com/food/recalls-reviews/ice-cream-addictive

Matt B. said...

Q1: Will the games WOD be the Thursday or Friday WOD at IMCF?

Q2: I found the Pentagon CF website, but does someone have Kay's contact info? I'll be out there next week and want to coordinate an L1 linkup?

Did today's WOD as a three-person team. One worked, while two ran, then vice versa. Down at the track we completed the 4x200s in 8:16. We weren't sure if end criteria was both 4x200s and 4x15 of all exercises, or just the 4x200s. We chose the latter. I got 136 reps. DU outside with a lightweight rope on a blustery day was frustrating. I couldn't get more than a few together. Afterwards I borrowed my buddy's heavy rope and DU were "easy." Takeaway is that I'll probably borrow the heavy rope for any games WODs - my Home Depot lightweight rope is probably too fast for my skill.

Rob, great to hear stories of spreading the good news of CF. We got another TRAC guy started in IMCF today.

james said...

Matt B - email me at james.davis143@us.army.mil and I will give you Kay's contact.

Games WOD will be Friday but if you need to do it Thursday its no problem.

Alex E .... suggesting that icecream is addictive is hardly a novel insight ....but i suppose the people at delish.com need to earn their pay somehow

Jake78 said...

Did Klepto today off the main site, then did the relay work with a some new folks

26:48

Glad to be of assistance today for Rich and our potential new CrossFitters!

Rich V. said...

Did crossfit warm up and ran 2.5 miles

Tiffany said...

Team Tino and Tiffany did 204 and 225 respectively in 11:08

I loved this workout. Fun fun.

Kay said...

I did this WOD solo with 15 reps of each exercise per round, time 10:18.

Matt B - Looking forward to linking up next week; email is kwakatake@gmail.com.

james said...

Thanks Kayster. I might pass your details to Matt H. as well, he is a CFing SAMster heading your way after graduation.

Kay said...

Sounds good, James. I'm looking forward to more IMCF'ers coming to the Pentagon. This place is like the typical gym where no one talks to each other unless they know them.

james said...

K. You need a t-shirt that says "Talk to me !!!!"

james said...

actually why are you blogging during the day ...shouldn't you be balancing the JAG books or something

Kay said...

Well, when there's no money, balancing the books is easy!

james said...

Ha !! well played !

Mac said...

6:25 on today's main site WOD (5 rds, 7x 35lb dumbell clean thrusters, 10x pullups). A good little smoker, and I wanted to do some pullups (seems like it's been a while). Received a bit of humility when I saw Graham Holberg's time...3:29.

Dan said...

Made up yesterday's fun:
75-95-115-115-135-135(f3)-145-155-175(f)-165
Worked hard on (squat) clean form through 145, then form got ugly (much more a power clean) as I got scared of getting under the bar. Pathetic, but undeniable. All the jerks were split jerks, which seem to be a piece of cake compared to a no-kidding jerk.