tag:blogger.com,1999:blog-5185537755983103726.post2441833994398445676..comments2012-01-29T07:47:13.801-06:00Iron Major CrossFit Coordinatorhttp://www.blogger.com/profile/15483000732444537571noreply@blogger.comBlogger49125tag:blogger.com,1999:blog-5185537755983103726.post-72642748499579196862012-01-29T07:47:13.801-06:002012-01-29T07:47:13.801-06:00Rob, I am interested in learning about programming. I also want to do the level 1 cert coming up. Thanks!Tiffanyhttp://www.blogger.com/profile/00717149816218918214noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-3931297015161854042012-01-27T21:12:38.989-06:002012-01-27T21:12:38.989-06:00Rob,<br /><br />I&#39;m in for the programming work as well. I&#39;ll gladly pick up one of the months later in the summer when the summer folks leave and the new crew isn&#39;t in the swing yet - maybe July.<br /><br />EdEdhttp://www.blogger.com/profile/08948771490816812941noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-19624885501135385402012-01-27T20:13:46.842-06:002012-01-27T20:13:46.842-06:00Jess - send me an email and I&#39;ll send you an article to read<br /><br />robert.craig1@us.army.milrobhttp://www.blogger.com/profile/01813474308164042666noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-41476040714382576982012-01-27T19:13:30.838-06:002012-01-27T19:13:30.838-06:00Did &quot;Kermitron&quot; this afternoon. 11:11 Rx&#39;ed.Air Force Stevehttp://www.blogger.com/profile/04568582452961352683noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-65519606110062185252012-01-27T19:11:52.689-06:002012-01-27T19:11:52.689-06:00This comment has been removed by the author.Air Force Stevehttp://www.blogger.com/profile/04568582452961352683noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-68784509075650780552012-01-27T17:50:30.704-06:002012-01-27T17:50:30.704-06:00Rob, not speaking prematurely at all. Sounds great! ~MegMeghan Smithhttp://www.blogger.com/profile/05375981810643447067noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-23904928178791105462012-01-27T16:54:21.866-06:002012-01-27T16:54:21.866-06:00Rob,<br /><br /><br />I am interested in learning how to program the workouts. I plan on applying for the scholarship for the next level 1 class also (I just have to check our training schedule to make sure I am not TDY when the class is held!)Jesshttp://www.blogger.com/profile/14298734052926644372noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-6561716630861580302012-01-27T16:11:41.393-06:002012-01-27T16:11:41.393-06:00Team John and Rob 14:53 as previously reported.<br /><br />Programming <br />Meg and I are going to be working on an IMCF programming project in an effort to help us 1) continue to have challenging IMCF programming and 2)improve programming skills. (Meg - If I&#39;m speaking prematurely for you pleave advise.) What the final version looks like is TBD, but if you are interested in learning about programming and want to get involved, come up on the net and we&#39;ll include you.<br /><br />Unfortunately there isn&#39;t enough time for everyone to do a month worth of IMCF programming. However, that doesn&#39;t preclude you from being involved in how the month&#39;s program is developed. It would be value-added to you to leave Ft. Leavenworth with some programming experience/exposure so that when your BCT commander notices that you are kicking everyone&#39;s tail in the fitness arena and tasks you to come up with a program, you will have some tools to use draw from. MTFrobhttp://www.blogger.com/profile/01813474308164042666noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-90374987126389315512012-01-27T15:26:34.262-06:002012-01-27T15:26:34.262-06:00Thanks Erin!Jesshttp://www.blogger.com/profile/14298734052926644372noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-80963582466764432522012-01-27T14:59:33.520-06:002012-01-27T14:59:33.520-06:00Jess, Just sent you an email about Major Cakes. <br /><br />www.majorcakes.shutterfly.com is Jacquie&#39;s website. She is really good!Erin Andersonhttp://www.blogger.com/profile/02496990587177603719noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-82131782666283157002012-01-27T14:36:05.134-06:002012-01-27T14:36:05.134-06:00Hmmm.... Maybe I should have only dont 25 reps. Oh well, now I don&#39;t feel as guilty about that office B-day cake.Scotthttp://www.blogger.com/profile/01036852759254177612noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-72537424331180766002012-01-27T13:20:47.893-06:002012-01-27T13:20:47.893-06:00Does anyone have the number/contact info for the cake decorator that made that awesome looking cake at our last mini challenge? I and a couple of coworkers are doing a joint promotion party and I need a price comparison. My email is jrpadme@gmail.com or jessica.c.wayment.mil@mail.milJesshttp://www.blogger.com/profile/14298734052926644372noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-10006793950878378412012-01-27T12:13:48.787-06:002012-01-27T12:13:48.787-06:0017:16 is right Tiffany. Glad I was easier on you than Rich too! :)Juliehttp://www.blogger.com/profile/13507815948612863565noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-28362186451691144002012-01-27T10:15:28.266-06:002012-01-27T10:15:28.266-06:00Has anyone else noticed that the best way to get water out of the new water cooler is to do an air squat? I have a feeling James was behind the setup, I just can&#39;t prove it.Noahhttp://www.blogger.com/profile/07347717906839032584noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-86881425759812261742012-01-27T09:56:20.689-06:002012-01-27T09:56:20.689-06:00IMCF Vilsek Buddy team of One<br /><br />400m run<br />25x 24&quot; step-ups w/ 25lb plate<br />25x burpees<br />200m bear crawl <br />25x Knees to Elbows or some similitude of that<br />200m bear crawl lengths<br />25x burpees<br />200m lunge <br />Finished in the 24-26 min range- my stopwatch got cleared so not sure on the exact timeJesshttp://www.blogger.com/profile/14298734052926644372noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-11807793435814832242012-01-27T09:44:06.312-06:002012-01-27T09:44:06.312-06:00Julie - I think our time was 17:16? Groups are definitly more fun and encouraging!<br /><br />I didn&#39;t want anyone to be left out of this great team wod so since I had the time why not! I will say this, I like carrying Julie more than Rich. My bear crawls went into hybernation second time around along with my burpees. Regardless, Rich and I finished in 15 something. Great wod&#39;s Mac, thank you!<br /><br />&quot;moper&quot; I couldn&#39;t figure out why my cubs (mike and james)were moping around during bear crawls :) Just kidding guys.Tiffanyhttp://www.blogger.com/profile/00717149816218918214noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-88048949240714071802012-01-27T09:34:58.428-06:002012-01-27T09:34:58.428-06:00Team Noah and Ross:<br /> 18:24, Noah gets extra points for carrying my fat a__ on the buddy run....Rosshttp://www.blogger.com/profile/02539333280930813373noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-72059628442348537252012-01-27T08:59:52.548-06:002012-01-27T08:59:52.548-06:00Team Soraya/Mac, 17 minutes-something. Doesn&#39;t really matter, great times regardless! And Soraya put to rest the &quot;can a smallish woman carry a largish guy&quot; question...threw me on her back and took off like a leopard...awesome!<br /><br />Hope everyone enjoyed the WOD. As I mentioned in the morning, this was a scaled down version of a &quot;full mission profile&quot;, as seen on brassringfitness.com. That&#39;s a great resource website as you&#39;re looking for fun and innovative ways to spice up pt and keep it relevant. Check it out.Machttp://www.blogger.com/profile/00879936182583141696noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-18772048443016139942012-01-27T08:37:20.006-06:002012-01-27T08:37:20.006-06:0022:55 One Man Wolf Pack<br />Subbed <br />bench for 24&quot; box<br />#25 plate for Med Ball SU<br />carried 2 x 45# plates for wheelbarrow<br />45# plate run for 300M instead of Buddy Carry.<br /><br />All reps stayed at 50. Man do burpees suck after #15.Scotthttp://www.blogger.com/profile/01036852759254177612noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-87638571247083156162012-01-27T08:34:51.811-06:002012-01-27T08:34:51.811-06:00Team Meg/Greg--great working with you, Greg! Glad I could do some of the carry load...those minor inclines sure do make themselves known on the tail end of the 400. I think the wheel barrow was the hardest part!<br /><br />Concur on the Whole 30...definitely a great lesson. We&#39;ll be incorporating a lot of it into our regular routine. I&#39;m sure another 30 is in our future, too.<br /><br />On a separate note, I encourage everyone to be cognizant of individuals/teams that have gotten out gear for a WOD. Oftentimes we see athletes running around trying to find the bar/ball/box/band they were using in the middle of a WOD because someone else has moved it to warm up, work out, etc. Clearly we are a team in IMCF, but equipment courtesy is important, too. <br /><br />Great WOD, looking forward to Feb!!<br /><br />troth: fact. &quot;Carrying Greg was, er, fun. Yeah. That&#39;s the troth.&quot;Meghan Smithhttp://www.blogger.com/profile/05375981810643447067noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-26637102572631540322012-01-27T08:27:57.673-06:002012-01-27T08:27:57.673-06:00Brian and Cedric, 17:13! We didn&#39;t need a second try to get it right....just sayin.Brian Shttp://www.blogger.com/profile/06621727672103482304noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-51507247709487335152012-01-27T08:03:20.586-06:002012-01-27T08:03:20.586-06:00Team Meg and Greg: 17:20. Meg was the lucky person having to lug me around the parking lot this morning. Nice Job Meg!!! <br /><br />Great month of Programming by Mac, looking forward to Feb programming by April starting next week. <br /><br />On another subject:<br /><br />I am on day 27 of the Whole 30 Challenge. Drastic changes for me in a month. I have increased my work capacity, lost over 4 inches in my waist, I recover faster, and feel 100 times better. I have found out that I cannot out PT my crappy diet(as James would say) and have made a significant lifestyle change with nutrition. Jacque and I are going to do another 30 days of Whole 30 before we switch to the zone. Thank you Meg for getting me into the challenge and thank you to James for the mentorship you have provided during the past year, sorry it took me so long to comprehend. My frontal armor is hard to pierce. I would encourage anyone else to give it a try and see for yourself. We have a Facebook page for the whole 30 group which has been great to help with recipes and other issues. Let me know if you are interested.Greg Mhttp://www.blogger.com/profile/04353142442775035949noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-76849504853414146172012-01-27T07:54:27.148-06:002012-01-27T07:54:27.148-06:00Me three - it has been an awesome week. I am sure Tiffany will comment ...but when she did the WOD again (don&#39;t ask me why) with Rich M her bear had a sad face. <br /><br />Looking forward to next week.jameshttp://www.blogger.com/profile/01545371466761415701noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-46151477925409268252012-01-27T07:52:53.613-06:002012-01-27T07:52:53.613-06:00Doug and Bo @ 16:02. Fun times!Doughttp://www.blogger.com/profile/06574466443904540591noreply@blogger.comtag:blogger.com,1999:blog-5185537755983103726.post-7001945959890050042012-01-27T07:50:19.463-06:002012-01-27T07:50:19.463-06:00I agree Mike! Great week and great push at the end. Loving the team workouts again! :) Thanks James, Mike and Tiffany!Juliehttp://www.blogger.com/profile/13507815948612863565noreply@blogger.com