Jun 17, 2014

Wednesday 14.08.18

Main WOD "Jerry"

- 1 mile Run
- 2k Row
- 1 mile Run

15 min Athletes' Choice

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: Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

WOD: 1 mile run from the bubble to the quarter mile turn around at the stop sign and back (twice).  Grab a rower, strap in, and knock out 2k. Check out the following video from C2 Concepts for techniques on improving your rowing form. Finish off with another mile.

Mobility: Cool Down with HUG/HIP Mobility Drills, a walk, rolling out, and controlled breathing. Pick a trouble spot and get crucial blood in and stifling lactic acid out of those sore muscles.

Heads Up: Tomorrow's WOD at the Pool


Allan Jackman said...

The way its written is run, run, and run.

Sam Friend said...

See, this is what I'm talking about with you Army people... Even when it doesn't make sense to run, you want to run.

Allan Jackman said...

Hey Sam! Is this some kind of complaint labeling us as "you Army people"?

Sam Friend said...

I will only have fond memories of my time with the Army... No complaints... After all I don't have to deal with all the stuff you do on a regular basis, and you're stronger for it.

Dan R. said...


So the 0545 group ran to the stop sign at the Biddle intersection. My first mile was 6:35. The last time I ran a mile under 7:00 was......never. When you leave the south doors of the bubble, take a left and then turn by the bowling alley to get a true mile run when turning around at the biddle stop sign rather than running through the parking lot. Even with a run slightly short of a mile this was a good WOD.

Ross said...


Time 24:46 RX
1 mile -7:42
2k Row- 7:54
1 mile run - 7:46
Rest of time was lost in transitions.

Sean Carmody said...

27:10 RX - 3:00 Poo-Break = Credit for about a 25:10?

Jimmy Chen said...

Did yesterday's WOD since I missed out on it, with the movers being here first thing in the morning. Finished at 13:33. Finished out my last workout in the bubble with one-armed handstand holds and a fond farewell to Larry, one of our MWR managers.

IMCF, it's been both an honor and a privilege to train with some awesome folks! Best of luck to everyone out there!