Jul 7, 2014

Tuesday 14.07.08

Main WOD

- 400m Run
- 10x Deadlifts 185/135#

Strict Press 3x 5 @ 65/75/85%

Post loads and results to www.ironmajorcrossfit.com

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD:  Stretch out those hamstrings because today's couplet his going to tax the system.  This WOD is structured similar to "Nancy" in that it is 6 rounds of 400m running and a moderate lift.  The run should be executed at a moderate to fast pace.  Don't try and shave 10 seconds off the run if it means you are going to huff & puff over your barbell for 15 seconds.  Find a balance and keep the pace.  Before grabbing the bar for Deadlifts, set your feet hip width, weight in heels, with a strong lumbar curve reinforced with good breathing.  Ensure the bar remains in contact with the body from the floor till you reach full hip extension.  Return the bar to ground without rounding the back.

Scaling: Reduce the weight to 50/60% of your 1 rep max.  If you find yourself going unbroken during the entire WOD, you have scaled to low.  Run distance remains the same, use this time as active recovery instead of an all out sprint. 

Strength:  3x5 Strict Press at 65/75/85% of your 1 rep max.  Refer to your Crossfit total if you don't remember your strict press.  This week is heavier than last week and the last set should be a struggle.  Establish a good hip width stance and tighten up the mid section.  Keep your elbows inside your hands and explode the bar off the chest into a full locked out position overhead.


Brandy Mosier said...

Hey! I'm not new to Leavenworth but am VERY interested in joining crossfit. However, I'm not military. Am I still able to come on post to the bubble to work out?

Brandy Mosier

Sean Carmody said...

15:10 Rx

Sean Carmody said...

Brandy, let me be the first to welcome you to the community. I recommend reading the "Start Here" tab on the top of the site for the most succinct overview of how we are organized. If you have any more questions, please post them or stop on in and ask any of our L1 Trainers. We're a very open community here and we look forward to seeing you in the "bubble."


Brandy, thanks for reaching out.

Unfortunately you need to be connected to the service in one of the following ways : Active, guard, reserve, spouse, dependent, DoD Employee with CAC Card...

Check out Athletic Body Mind @ Riverfront Community Center Gym Complex

Dan R. said...

13:58. Had to push hard on the last round to get in under 14:00.

Charles Lawrence said...

15:45 Rx

Ross said...


doing Granite Games Community Team Wods this week.
this morning worked OHS 8 min to find 1RM, started @ 135 got up to 205. A PR for me.

then worked strict Press

Tonight did Team WOD #2
Find 1RM of OHS in 8 min, got a better PR, made 225. Pretty happy.