Comments on Iron Major CrossFit: 010512 FRIDAY

James, I'd love to help on the 26th.

2012-01-07T17:25:12.475-06:00

James, I'd love to help on the 26th.

Couldn't make it in, but will do the WOD next ...

2012-01-07T09:57:46.842-06:00

Couldn't make it in, but will do the WOD next week. Did 1000m row, 25 abmats, 750m row, 25 abmats, 500m row, 25 abmats.

I can help with either of the morning WODs if needed.

Kay, good luck in DC. I grew up in NoVA and love the area, especially for kids.

If you're looking for a good, quick, weekend l...

2012-01-07T09:28:39.208-06:00

If you're looking for a good, quick, weekend lung blow-out, give this a try:
150m run
40 burpees
300m run
30 burpees
450m run
20 burpees
600m run
10 burpees

13:51.

Great WOD with LTC MaC he kept the time so not sur...

2012-01-06T22:28:52.975-06:00

Great WOD with LTC MaC he kept the time so not sure what we made it in @.
Started @ RX and worked my way down.
14 pd ball both did 1/2 mile w/ ball.
Worked on some goats.
Thank you for the weekend smoker!

just under 19 minutes, partnered with Colin (new ...

2012-01-06T18:50:29.729-06:00

just under 19 minutes, partnered with Colin (new for SAMS 12-02)

Toby - best of luck - you'll beat this. 3-2-1-GO!

With Jon R, 25:21 total. We started at 95# but I ...

2012-01-06T16:12:05.564-06:00

With Jon R,

25:21 total. We started at 95# but I dropped to 75# after my second set of 5 thrusters. 20lb ball, and I think our run time was 11:38. Great workout, and my shoulders are destroyed after this week!

44 laps 30 min hard work out!!

2012-01-06T15:44:46.650-06:00

44 laps 30 min hard work out!!

Swam 44 laps 30 MIN

2012-01-06T15:42:31.550-06:00

Swam 44 laps 30 MIN

Sorry we couldn't make it this morning to join...

2012-01-06T15:26:54.299-06:00

Sorry we couldn't make it this morning to join in on the WOD. John and I partnered to make it up this afternoon in approx 18:05. I started as RXd, but had to take it down to 55#s after about 20 reps. The 1 mile with med ball was painful! Awesome workout and good way to end the week.

We are thinking about Toby and wish him much strength in the future.

A few pictures at the link below or on the IMCF fb...

2012-01-06T11:38:47.348-06:00

A few pictures at the link below or on the IMCF fb page.

IMCF WOD Pictures

Toby, hope you recognize a few people, get a good laugh from one of Tony's pictures, and hope your body fights this thing smoothly!

Team Ross/Noah 24 mins and change. We started wit...

2012-01-06T09:41:30.083-06:00

Team Ross/Noah 24 mins and change.

We started with burpees at time zero, finished the thrusters in ~12 mins, shared a 20# med ball but did not do burpees during the run. Not sure if that was as intended but it smoked us both all the same.

Toby...from one cancer survivor to another, keep your chin up. Enjoy the pampering from doctors, nurses, friends and family. Before too long you'll be back in the fight.

Mike, I plan on doing this next week. Your friend ...

2012-01-06T09:40:29.325-06:00

Mike, I plan on doing this next week. Your friend is in our prayers.

Still dealing with ankle mobility issues, worked o...

2012-01-06T09:38:55.679-06:00

Still dealing with ankle mobility issues, worked out at the house.

Tabata:

Pushups: 14/14/12/12/13/8/8/8

Ab-Mat: 12/12/12/12/12/11/11/11

Rowed:750m

So glad I had the chance to do this for your frien...

2012-01-06T09:18:06.095-06:00

So glad I had the chance to do this for your friend. Wish him nothing but the best from Rich and I!

A get-well WOD and message for Mike's friend -...

2012-01-06T08:56:08.605-06:00

A get-well WOD and message for Mike's friend - keep fighting on!

Team Debbie-Kay's time was 19 min and some-odd seconds; I don't remember. Debbie carried the weight in this one; it was great to team up with you, Debbie! Hope to see you in DC.

I will miss everyone here at IMCF. This group made my year here very tolerable. It is such a great, friendly community, and most of my friends are IMCF'ers! Keep up the great work, IMCF. I look forward to seeing some awesome performances during this year's CF Games Open.

If anyone is coming to the DC area, drop me an email at kwakatake@gmail.com. I'll help you in any way I can. I will miss you all! (far too many to mention by name, but I think I said goodbye to most of you personally.) The Army is a small place (entire military, in fact, and it'll only get smaller), so I hope to see you again!

Team Montana (Mike and Darin) finished at 28ish. ...

2012-01-06T08:51:11.830-06:00

Team Montana (Mike and Darin) finished at 28ish. I think the Med Ball got heavier throughout the run.

Thanks to everyone that came out and did the WOD to support Toby.

Toby - A bunch of CrossFitters on Ft Leavenworth are pulling for you. Let us know if you need anything. WP3

13:47- I was a team of one today...so I split it i...

2012-01-06T08:35:42.809-06:00

13:47- I was a team of one today...so I split it in half- including the run. 50 Thrusters, RXd, with burpees on the minute....and 800m run with 20lbs ball.

Mike- my best to your friend. Julie and I will say a prayer for him. It says a lot about of your character to do this for him....you're a good man!

21:32 using 35# dumbells, then 30# dbs, then 20# d...

2012-01-06T08:27:20.415-06:00

21:32 using 35# dumbells, then 30# dbs, then 20# dbs. No partner.

Toby,

Get well brother. If you want some company, just let us know and Mike and I will head West to visit you.

TP

I can coach either on the 12 th or 26th Did the w...

2012-01-06T08:20:16.689-06:00

I can coach either on the 12 th or 26th

Did the workout this morning with Jacob. Total time of 15:45

Great workout!!

Partnered with Tiffany. 20:18, 55# bar. Thanks f...

2012-01-06T07:33:35.556-06:00

Partnered with Tiffany. 20:18, 55# bar.

Thanks for coming in early & for doing more than 50%!

Pictures to be posted this afternoon!

James, Something to inspire you as you collect mo...

2012-01-06T07:32:04.627-06:00

James,

Something to inspire you as you collect more converse...

http://today.msnbc.msn.com/id/45891143/ns/today-today_people/#.TwY3HtSJeZY

Great to see my neighbor again, look forward to te...

2012-01-06T07:14:05.210-06:00

Great to see my neighbor again, look forward to teaming up with her at the pentagon this summer. Kay, drop me a quick note at:
alfredo.rodrigueziii@us.army.mil

As for today, i had to scale down for the thrusters a tad. I believe Tiffany called 21 ish min for my team as we passed the finish line. Great WOD.

Mike, your friend is in my prayers.

Good bye Kay!! See you on Facebook and good luck ...

2012-01-06T07:02:07.110-06:00

Good bye Kay!! See you on Facebook and good luck with your new adventure! You will be missed! :)

Thanks Brian for teaming up with me today! Great workout!

Beginning the transition from P90X to Crossfit tod...

2012-01-06T06:41:02.493-06:00

Beginning the transition from P90X to Crossfit today. Modified. 55 x thrusters with 25lbs dumbells. Five burpees for every ten thrusters. Nice.

Correction...not completely as Rx'd had to su...

2012-01-06T03:25:38.035-06:00

Correction...not completely as Rx'd

had to sub an 18lb med ball ILO 20lb because of equipment constraints