Sep 13, 2012

091412 - Friday

Buddy WOD

15 min as many reps as possible

Begin with:

Athlete #1:
50 DUs (or 150 singles)
25 box jumps (24/20)

Athlete #2: 
25 Abmat situps
15 hand release pushups
95#/65# ground to overhead

Once athlete #1 is complete with the box jumps both switch regardless of where athlete #2 was in the sequence. Continue in this fashion for 15 minutes. Keep track of the total reps of ground to overhead...this is your score. You can power snatch, muscle snatch, snatch, or clean and press/jerk to get the weight from the ground to the overhead position.

Post your team's total reps of ground to overhead to comments.


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

Thanks for a great team WOD Noah.
Caesar and I completed 53 reps. I had the following modificatios:
50 x jump tucks for DU
15 x air squats for push ups
R-arm KB (53lbs) C&J for ground to overhead

We must have had 12 groups this morning and it was a great environment for a WOD. We'll keep doing Friday Team WODs and keeping the technical aspect moderate so that you can invite friends/peers/neighbors to get started with CF. Also, even when we do individual WODs its better to WOD with a group as 1) you will push harder and 2) you can get some coaching. All of us need coaching, from the new crossfit athlete the the Level 1 coaches. Consider joining in with a group so that you are holding yourself more accountable.

Meg addressed using chalk on the deck to keep track of your rounds, reps, etc. To reiterate what she said, if you are doing this please clean up after you are through with your WOD. MWR is good at keeping a stack of towels by the front desk. In general, we need to do a better job of policing up after ourselves when our WODs are complete. Because staffing was cut last year the bubble doesn't get very much attention. We need to be the best steward of the facility. Do the big things and do the small things e.g. report broken equipment (via an e-mail or the blog), keep med balls in the rack, put away KBs/weights/ABmats/etc. pick up any trash you see, and so forth. We've got a great facility and it's up to us to keep it that way. Thanks in advance for all the support

scottnkelly9901 said...

IMCF Hohenfels:

Back squat
10x10 @ 135 (~1 min rest b/w sets)

Yesterday's WOD
20 walking lunges w/ 45lb plate
20 KTE

monroe said...

Rob, good notes. Keeping the place clean and putting gear where it goes may help keep things from walking off, too. At least it makes it easier to do inventory. Keep an eye on ab mats, bands, and KB's in particular.
Yesterday I took a wire brush and oil to one of the Rogue bars. Took me half an hour to get it clean of chalk, rust, and skin. Recommend everyone get a small brush and some 3 in 1 oil and keep it in your kit to do the same. Use the oil to clean and lube the chain on the rowers once a week as well.
Some updates:
Had a great meeting with Jeff Honey from MWR yesterday. Result was the order of 10K of new equipment including a new Infinity I-24 pull up rack. Also mentioned to Jeff the condition and maintenance of the bubble and equipment. That afternoon I saw Harney staff wiping down and cleaning equipment. So, the staff is responsive and very supportive when issues are raised. Take some toime to praise tham with ICE comments for what is good as well as concerns.
In the near future Harney will have a 20K square foot expansion. Jeff intends to devote 12K of it to functional fitness!
No word yet about the funding of student slots for the November L1 Course, expect a decision soon.
You may have noticed some new equipment in the bubble, ab mats, KB's, jump boxes, bands, bella bars. All that is the result of a list submitted to MWR by Airforce Steve a while back. Thanks to Steve! Another great opportunity to thank MWR for their support. Have I mentioned ICE?

monroe said...

Didn't have a partner, did oly work in prep for KS State meet. Back squat, hang snatch, rack jerk, OHS. Followed with some pull ups and situps.

Ross said...

IMCF South Dakota Detachment

No partner today, made up Wednesdays WOD, but wrote it down wrong, missed the Chest to bar and just did regular kipping PUs and no rings avail so I did regular dips.

For Time - 7:15
50 Double unders
40 Pullups
30 SDHP (95/65)
20 Dips
10 Front Squats (95/65)

Meghan Smith said...

Enjoyed the seeing numbers grow for Team events. Great news about the additional equipment and space coming our way.