Jan 28, 2013

Tuesday 01.29.13

20 Minute AMRAP:
10 Wallball (20/14)
10 Sit ups
10 Back Extensions

Post rounds to comments.

Coach's Notes. 
Nothing technical about this one, just get out there and get after it. Fight the temptation to rest between exercises and rounds, minimize your transitions and attack each exercise. Ensure you don't sacrifice technique for speed on back extensions (not hip extensions). Review the vid below for a refresher.

Discussion piece --  A while back, CF Seattle published this Athletic Skill Level guide that describes levels of performance for a variety of fundamental exercises. While it is not "definitive", it can be a useful tool for evaluating your skills and identifying weaknesses in your game. Got a 2 x bodyweight DL but a 20-second L-sit?  Might need to do some more core work. Update your goal list and dedicate some post-WOD time to developmental drills that address these gaps.

Training Videos.


scottnkelly9901 said...

IMCF Hohenfels:

Squat Clean (1RM C&J ~195)
5-5-5-5-5 @ 140

11rds + 1 Wall Ball

18lb med ball
ABMAT situps
"back extension" apparatus

Back extensions were the limiting factor.

Jacob Heppner said...

Diane for a warm-up (un-timed):
21-15-9 of 225# DL & HSPU
Partner workout with Rob:
FRAN (with a 45# weight vest) followed by Karen.
Only one person working at a time, and work can only continue while the partner is hanging from the bar (FRAN) or holding the bottom of a squat with a wall ball overhead (Karen).

Jake78 said...

This was a hard good one.

Did 11 rounds as Rx'ed.

Smoked my back after all the deadlifts!


Russ Ames said...

Agree. Lower back en fuego. Charles and Paul pushed me thru 14 rds + 3 wallball.

Andy said...

11 + 5WB, T2B instead of SU. Real slow and deliberate on back extensions, definitely got a little tight toward the end.

Light ring work to finish.

Jess said...

12 rounds, used 10# ball as I was feeling really tight and wanted to complete with good form. Used a roller on my back and IT band afterwards

Jacob Heppner said...

Looked over the Skill-Level Document. I think its a great thing to have handy and also apply to your schedule during the week. Pick a goat, in my case L-Sits, and try to knock it out for 5-10 minutes a day.

Jared said...

Completed 14rds plus 10WBS. Would not have pushed so hard if Noah had not been there driving round for round. Good work out but will have to spend much time tonight on the foam roller for my lower back.

rob said...

I lost count (as usual) but was around 14rds. I did 5 HSPU to full extension which I haven't done since 11 July; very excited about that. I felt I could have done more but it was just a test. I also did 5 ring dips with full extension...again I'm encouraged about the recovery.

Noah said...

14 rds plus 8 WBs. Practically went rep for rep with Jared which was good as he pushed me every time I thought about stopping or slowing down.

Worked on handstands afterwards.

Ross said...


I did ABMAT Situps and did hip extension on the hip / back extension 45 degree angle thingy since I don't have a GHD in the gym I was at today.

I am closer to a rock than any other object and have never been able to get the difference / perform the difference between hip and back extensions especially for timed events I always end up defaulting to hip extensions.

17 rds plus 10 WBS - as described above.

monroe said...

This is day 2 of bed rest for me, bummed. Now I can't get to my web mail! FYI for Rob and Andy, I passed the online judges course. Planning on holding a trainer clinic on Thursday. If my mail comes up later I'll send a message to the list of primaries. Going to the doc tomorrow, looking forward to getting back at it.

Meghan Smith said...

Did yesterday's DL/OHS WOD @135/65. 11:04 with set 9 unbroken and set 21 making me second guess my decision to WOD.

Erin Anderson said...

Lost count but just started chasing Rob after a few rounds. Great workout!

Monroe, hope you are feeling better soon!

Meg, nice work on yesterdays wod!

Jacob, unreal!

Ed said...

From JBLM ...

14 rounds plus the wall balls, situps, and four back extensions.

Big caveat - only a 10 lb wallball available in the North Fort 'crossfit' area. Something I'll submit an ICE comment for, but there are a few critical items lacking that are present in the main post crossfit gym.

Not a big deal to the rest of the IMCF community, just a reminder to appreciate and take care of the bubble since it is a great facility when compared to many others around the Army. Also doesn't hurt to think through and write down the equipment you use on a regular basis so that you can speak intelligently when chatting with MWR employees about equipment needs.