Oct 19, 2014

Monday 14.10.20

Main WOD "50!?!"

- 50 GHD Sit Ups
- 50 Pull Ups
- 50 Wall Ball Shots 20/14#
- 50 GHD Back Extensions
- 50 Box Jumps 24/20”

Strength: Clean & Jerk
5-5-3-3-2-2-1 @ 60/70/80/90% 1 RM

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: Basic Chipper of Fifties. We will organize into heats offset by 3minutes to avoid bottlenecks at the GHD.  New to CrossFit? Consider doing 1/2 the reps twice through the list.  To prevent burn out, you will need to have a mental rep scheme to keep a solid pace. Don't plan on going unbroken through each movement.  Think 20-15-10-5. Check out the link below for tips!
Scaling: Substitute abmat sit ups for GHD at 1:1.  Substitute jumping/banded pull ups as needed.  Reduce the target height or weight of the wall balls to 14/10#. Reduce the height of the box jump to 20/16".

Strength: Clean and Jerks (5-5-3-3-2-2-1 at 60/70/80/90%). That’s not déjà vu you’re feeling. Same rep scheme we’ve been using. Start light and work to heavy. Demonstrate and spot check technique. Focus on mid-line stability, hand-position to transition to the jerk, dip-drive-drop. Let the athletes work which ever jerk techniques they like.


Sean Carmody said...

12:26 Rx. 205# C&J

Iron Major CrossFit Coordinator said...

11:55 Scaled.

Good turn out this morning!

Ross said...


Long weekend of driving in 15 pax van makes for a tight lower back...

WOD 12:45

C&J started too low, thought I was too smoked after wod but went better than expected.


Jimmy Chen said...


13:06, scaled with AbMat and supermans since I don't have a GHD.

Nice WOD to start out the week!

Chuck Lawrence said...

13:15 Rx. My abs are going to feel spectacular in 24-48 hours...

200# C&J, I stopped because I was feeling a little funky post WOD. 200 felt smooth, I'm going to jump back in and try another few cleans this afternoon.

Angela Edwards said...

I attended on-ramp this weekend. How do I scale the pull ups? I don't understand the "jummping/bands" instruction. Also, I don't understand the clean and jerk instructions. Should I do an alternate exercise?

Chuck Lawrence said...

For the jumping pull-ups use one of the lower bars and jump up to the bar and use the momentum of your jump to help get your chin up over the bar. For banded pull-ups, grab one of the rubber bands hanging on the rig (there are a bunch of different kinds), loop it over the bar, then put your foot in it and use the band's tension to help you do more pull-ups.

For the clean and jerks, start by checking out the videos on the IMCF blog, then look at technique videos on youtube. This is one of the more technical movements, so it will help to have a trainer with you as you start to learn.

When are you planning on training today? I will be in around 1530 today if you want someone to take a look at your form and help you out.

Angela Edwards said...


It will be a bit after 1600 before I can get there. Help would be appreciated but don't. Go out of your way. I'll figure it out, or make it up.

Chuck Lawrence said...


I'll still be there when you show up. It's no worry, I don't have to leave until 16:45, I'll be glad to stick around.