May 13, 2012

051412 Monday

We still need volunteers for the A910 Electives classes for either primary or assistant instructors. Your conscience should be prodding you if the CGSC Foundation paid a hefty sum for your training as a L1 and you haven't yet helped out with a Fundamentals or A910 class. Post to comments or e-mail Ed (see Saturday post) to volunteer.

Here are the dates and times:
1 x PI, 2 x AIs for Friday 18 May at 0800
1 x PI, 2 x AIs for Monday 21 May at 1300

Skill:
Sumo Deadlift High Pull (SDHP)



WOD:
2x5 Sumo Deadlift with bar (55/35)
2x3 Sumo Deadlift shrug
3x5 Sumo Deadlift High Pull

The intent is to focus on form and technique.  It is not intended for weight progression, only skill progression.

Rest 3 minutes, then:

4 Rounds for time:
12 Hang Snatch (55/75)
15 Med Ball Cleans (14/20)
21 Knees to Elbows


Reminder - Iron Major CrossFit Team Photo - Tuesday 0630

17 comments:

Jacob said...

I'm good to assist on Friday at 0800.

Ed said...

Thanks Jacob!

Greg M said...

12:09, I was chasing Mike this morning. Good WOD, my forearms are hating it though.

Only 3 days left in the bubble :(

Rich M. said...

15:50....rxd. No gas this morning.

Erin Anderson said...

16 something, tried stringing them together but elbows didn't always touch. Thx for the tips the other week Greg. Meg nice work keeping to the standard!

Group picture at 6:30 am tomorrow. I will be in at 5:30 am, if you can't stay grab me for a quick pic and we will photoshop you in. I will also be in at 4:30 pm for afternoon crew. Hope everyone that has ever worked out with IMCF comes in!

Erin Anderson said...
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Noah said...
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Noah said...

16:31 and scaled snatch to 65#. 84 KTEs...good times.

Ross said...

12:43 RX'd this morning....

Mac said...

16:20, doing TTB instead of KTE...it hurts to not read the instructions properly...

Rich M. said...

Holy crap, Mac. I just reread the WOD....i did the same thing! I did T2B! No wonder I was so freaking slow! Crap!

Soraya said...

One of my weaknesses is the snatch 2nd pull. I was talking to some of you this morning about a video I found last night - it helped me today, so I thought I'd share.

http://californiastrength.com/videos/viewvideo/54/snatch/olympic-weightlifting-snatch-tip-second-pull-by-glenn-pendlay

This article was also a good read.

http://www.catalystathletics.com/articles/article.php?articleID=125

Meghan Smith said...

18:29. Strung together some K2E so that was exciting. Had to "no-rep" myself several times trying to get into a rhythm, so after 2 rounds I gave up and went back to individual kips. Thanks for the support Erin--I really appreciated it!!

chris.m.rowe said...

Ed, I can help on the 21st if needed. However, I'm not L1 certified. Just let me know.

Chuck Anderson said...

I can do the A910 at 1300 on Monday

Ed said...

Tracking the AIs - Chris and Chuck - thanks.

I'll push the coaching teams out tomorrow afternoon as things gel together.

Doug said...

Did the mainsite WOD of 7X1 OHS, and then 18:11 on the IMCF WOD. I can't read either, and did T2B.