Jun 24, 2014

Wednesday 14.06.25

Main WOD "Bradshaw"
10 RFT, 30min Time Cap

- 3 Handstand Push Ups
- 6 Deadlifts 225/185#
- 12 Pull Ups
- 24 Double Unders

Mobility
HUG Hip Mobility Drill

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Standard start times of 0545, 0630,1030. Warm up prior and be ready to 3, 2, 1...Go!

Background: U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

WOD:  Jason Khalipa did this one in 11:43, but we have a thirty minute time cap for the mortals.  Start off with some handstand pushups (can be done with hands on weights and abmats under the top of your head). On the dead lift, maintain good lumbar curve with a neutral gaze, shoulders should start slightly before the bar and should parallel the movement of the hips when lifting up, the bar should stay in contact with the legs throughout the movement and hips/knees should be open and straight at the top. Kipping and butterfly pull-ups are highly encouraged.

Scaling:  If you don’t have the handstands down, scale it to another movement like elevating your feet on a box at the prescribed repetition range. Scale weight to ensure proper form on the dead lift. Scale the pull-ups by jumping, with bands or performing the ring row. Double Unders to single under ratio at 2:1. Do not underestimate the power of scaling for building strength!

Mobility: Increase range of motion (ROM) through the hip flexors by trying out the HUG Hip Mobility Drills from Mountain Athlete Strength & Conditioning. The movement includes Side Lunge, Prisoner Stretch, and Pidgeon Pose. Then repeat with alternate leg. Just like yesterday's Ham Hip Mobility Drills, do them slow and under the supervisions of a buddy.

4 comments:

Sean Carmody said...

20:43 Rx

ROBERT KINNEY said...

21:43 (175# DL)

Got APFT tomorrow...crossfit!

Dan R. said...

21:43 Rx.
I almost slept in this morning. I would have missed Susan and Sam's final IMCF WOD. DON'T SLEEP IN.

Thanks to Sam and Susun for your support and coaching over the past year.

Josh Lawler said...

23:59 for lunch today with my nursing student. tore my hand open, but i have the weekend to recover