Jun 23, 2015

Wednesday 15.06.24

Warm Up
- Dynamic stretching
- 500m row

Main WOD
14AMRAP
- 6x Clean (135/95)
- 12x Pull-ups
- 24x Double-unders (2:1)

Mobility WOD
- Achilles tendon work (Skip to :39)

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
Pace yourself.  Don't smoke yourself on the first two rounds and end up going through the motions.  Keep your lumbar curve locked in on the cleans.  Use your hips to lift the weight.

Mobility WOD
This will help with ankle range of motion (ROM).  If you have a tight achilles from running a lot (problem in the military) or plantar fasciites, this will help.

6 comments:

jackie w said...

Will anyone be at the box for the 0800 start? Thinking about trying out IMCF tomorrow (tired of unpacking), but don't want to workout alone.

Sean Carmody said...

Jackie, I just left IMCF as a coach and can tell you the 0800 got thin towards the end due to departures. The 0530 and 0645 should still have folks until new trainers are stood up. I encourage you to drop in and if there isn't a trainer at 0800 let me know. I'll get with the guys there and check on the status. Endex6@gmail

monroe said...

Jackie, there will be a bunch of new folks in the bubble for the on ramp Saturday at 0830. Join us if you can, you may meet some folks that want to form a group.

jackie w said...

Will anyone be at the box for the 0800 start? Thinking about trying out IMCF tomorrow (tired of unpacking), but don't want to workout alone.

Sean Carmody said...

Just restarted IMCF programing @ CrossFit Stewart. 5rnds + 12 pullups Rx.

jackie w said...

Loneliest.WOD.ever. at 8am. But I got it done. Unfortunately I won't be able to attend the On Ramp. But I'll keep at it. Not sure that my alarm clock works right now, but I will try to make an earlier time.
5 + 2 cleans
65#
Jumping Pull-ups
Double Under Attempts