Apr 11, 2012

041212 Thursday

Announcemet
Don't forget about the coach's clinic tomorrow in preparation for Foundations class on Saturday.


Skill
Tire flips
10 flips total



Moblity
Calf/achilles



WOD
21-15-9
Box jump (24/20)
DU

Sub for DU is 3:1

21 comments:

Matt B. said...

Yikes. The trouble I have with du now is that I can knock them out as long as I don't do the counting. When I count, i hit myself in the head after five. I got a set today that felt like 40 and 30, but when I tried to count the next one... smack. Too much to think about at once. Should be a good WOD!

Matt B. said...

I got a note from some buddies that operate Team Red White and Blue. I think IMCF did the WOD For Warriors last fall. They're doing another one on Memorial Day. Can IMCF support this one? Info below:

Right now you can have a POC sign up at http://www.wodforwarriors.com/signup.php, get people fired up for our 21 Guns - Memorial Day Salute WOD coming up in a month! Right now we are pushing affiliates to the website, and ask that individuals sign up on the event page so we can stay in contact!"

Mike Anderson said...

Great! Double Unders! I can't wait.

Dan said...

Matt B, the 21 Guns WOD looks awesome! Found the info at http://wodforwarriors.com/about.php

I would bet that IMCF would turn out in earnest to support something like this. The trick is that we're all super busy, so finding a volunteer to organize it is key. Then there's the question of will many of us be around on Memorial Day...if not we may be able to shift it to a day before or after the long weekend.

If we decide to do it, I'm in.

Ed said...

2:39

Box jumps were on slow-cycle this morning. Hadn't flipped the tire in a while and the technique in the video works pretty well - certainly easier to maintain good back position.

Meg Smith said...

Matt/Dan--

I'm programming for May and looking to incorporate the WOD. Just waiting on details regarding the date options since that's a long weekend for most, and the start of block leave for many. Just want to ensure we can get the turn out it deserves.

james said...

2.56

Paige said...

2:37

Ross said...

4:03 this morning... As Noah said my DUs were "FUGLY", but at least they were DUs and no subbing was used...

Noah said...

2:52. Left my coordination at the house this morning so the DUs were maddeningly broken.

Hadn't flipped the tire in awhile, forgot how much fun it is. Maybe second only to dropping things off tall buildings. You know, good clean guy fun.

Erin Anderson said...

3:15. Deb I couldn't get under 3! Your box jumps were smoother than mine! Greg, thx for the box jump lesson.

Greg M said...

2:49 for me, I was struggling with DUs this morning. I never strung more than 6 together at a time. Thanks James for the coaching on hip positioning.

Good Job this morning by Erin, Debbie and Amber.

Mark Weaver said...

3:30 today with 3-1 SU subs for DU.

Bubble was almost deserted by 7:05 so plenty of time to work tire flips and DU skill work

rob said...

2:21; a good DU day for me, although the round of 15 DUs must have been comical. I didn't anticipate the preceeding box jumps taking so much out of me. I didnt' get to the tire flips but worked with Shawn in preperation for Saturday's Foundations class.

Debbie said...

2:27 and I owe it all to everyone's favorite red hair guy! Thanks for the lesson on box jumps Greg, I seriouly can not believe how much faster I am now that I am doing them right. Felt good to go "fast" after my slow day yesterday!

Dan said...

4:24

Tire flip video sure helped w/ flipping the beastly tire we've got!

Greg M said...

Flipping the tire is like throwing a bail of hay, it is all in the hips.

Arod said...

Ditto on the tire flip video, it really helped. As for the WOD, it was fugly for me today. Right at 5 min with a mix of SU and DU..

Matt B. said...

Hip mobility and air squat test-retest.
Snatch, 4 sets, 5 reps, 65# (50% max)
WOD 3:01.

As for coach of the day, seems half of IMCF was coaching this morning, and that's a beautiful thing. I listened in to Rob and James giving box jump and burpee coaching. Rich gave me some awesome coaching on box jumps. I was faster on jumps after the WOD than during. Thanks guys.

Doug said...

3:40 for me. Good news is that I forced myself to try to string du's. No substitutions, no du/su pattern. I think I got 10 in a row at one point, but mostly in 2's and 3's.

Mac said...

A little late making this up, but 2:05.
Nice and quick WOD so I added in a 5-5-3-3-3-1-1 complex of front squats (up to 205), and a pullup-GHD-GHD situp workout.