Jan 25, 2015

Monday 15.01.26

Main WOD
8RFT

- 400m Run
- Rest exactly 1 minute

Strength
- Bench Press 1 Rep Max

Post loads and results to www.ironmajorcrossfit.com.


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

Main WOD: Bundle up if it is cold outside! Warm up with an easy 500m row, some lunges, and some inchworms to loosen up the legs. Try to increase the speed on each round rather than burning out early and jogging the rest. Ideally, your last rep is your fastest. Keeping an even pace on all reps is OK as long as the last one is still faster than the rest.

Strength: Time test your progress. Partner up and give each other a spot. Begin by setting your shoulders in rear of their sockets and pinching your should blades together. This will establish good support prior to bringing the bar over your chest. Use a straight-line path, press over your chest. Don't forget to dig your heels into the floor for additional stability.

3 comments:

ROBERT KINNEY said...

20:10 - 7min = 13:10 Rx

Maybe if I didn't feel sorry for myself during my APFT 2 mile, I could keep up this pace

Jimmy Chen said...

IMCF Sill

Consistently came in at 1:36 per lap, so I guess that puts me in the 13:00 range. Not bad for a guy coming off of food poisoning this past weekend! :-D

Sean Carmody said...

20:33 - 7 = 13:33