Sep 15, 2016

Friday 2016.09.16


Warm-up:
- Jump rope for 3 mins (practice double unders)
- Samson stretch 10-15 secs each side
- Hip bridge 10x10 sec
- 15 Air squats
- 15 Push ups
- 10 lLght goblet squats (upright torso focus)
- 10 PVC pass throughs
- 5 mins individual focus areas as desired (improve front rack, wrist mobility)
 
WOD:
For Time:
- 100 Thrusters (95/65)

*With a two person team, alternating partners do 5 thrusters at a time.


Cool Down:
- Bar Hang (Accumulate 1min)
 
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Post loads and results to 
www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

9 comments:

Mark Vidotto said...

with Keith: 4:42 Rx

TGIF!

AARON DEVAN said...

With Ryan P. - 4:11 - Rx

monroe said...

With Michelle, 75/55, 5:40. Great way to start the weekend!

Dwayne Beasley said...

With Rebecca 95/20 7:40

Matt Slyder said...

8:24 75# with Joel

Sapper408 said...

7:55 Rx with Ian - I'm feeling it today

AARON DEVAN said...

Interest check -

I'm looking to put together a IMCF hosted CF competition in December to raise money for a TBD charity. This would likely be a single WOD event on Saturday, Dec 3rd or 10th.

Before the event, we'll need help with advertising, registration, and t-shirt/medal orders.

On the event day, we will need volunteers to help with setup, scoring, and teardown.

This is the very beginning stage and would like to hear your ideas for WODs, charities, admin, etc, and if your interested in helping.

What do you think?

Aaron

Michelle Kasper said...

I like that idea. You should post this to the FB page. It'll get more viability.

monroe said...

It's a fine idea, Aaron. There are issues with raising money to contend with. We tried to do a Wounded Warriors benefit once four years ago that couldn't pass JAG. I'll see what we can do.