Comments on Iron Major CrossFit: 013112 Tuesday

3:37 as Rx'd

2012-02-01T06:57:46.451-06:00

3:37 as Rx'd

6:43 rxed. Pr for me today as well.

2012-01-31T21:51:30.818-06:00

6:43 rxed.
Pr for me today as well.

ABS KTE 2 x10 getting closer but has to scale Clea...

2012-01-31T19:23:02.391-06:00

ABS KTE 2 x10 getting closer but has to scale
Clean 4 x4 = 45, 65, 75,85 (3)
Pause front SQT 5 x 5 # 65, 85, 95, 100, 115
Bench Press 5x5 #65,105,125, 125
P-chain reverse hyper 2 x 10

10 MN AMRP Completed 3 rounds
100 Jump Rope
10 Burpee
10 CF PU
50 JR
5 Burpee
5 CF PU

James, we'll see how the legs are feeling tomo...

2012-01-31T19:20:39.889-06:00

James, we'll see how the legs are feeling tomorrow morning for more running and you may need to retract my "alien" title. Based on how the legs are feeling tonight, I might just be a one trick pony.

I thought we already concluded that Mac was some s...

2012-01-31T18:31:21.903-06:00

I thought we already concluded that Mac was some sort of alien life form during the Fall Games???

44 lengths in 25 min

2012-01-31T18:29:44.914-06:00

44 lengths in 25 min

James - I concur. We need to make Mac submit to s...

2012-01-31T17:27:07.609-06:00

James - I concur. We need to make Mac submit to some DNA testing.

Erin- Way to go on RX'ing Fran! You and Mike m...

2012-01-31T17:14:27.348-06:00

Erin- Way to go on RX'ing Fran! You and Mike must be eating lots of Almond butter for the way you've been performing!

Debbie says we still have to do Fran even though we weren't there this morning.....

Mac - I find your time from yesterday obscene and ...

2012-01-31T16:48:00.233-06:00

Mac - I find your time from yesterday obscene and disturbing... I have reason to believe you are an alien life form

3x5 HC: 185, 195, 205, 205(2), 185 15min AMRAP: ...

2012-01-31T16:32:28.704-06:00

3x5 HC: 185, 195, 205, 205(2), 185

15min AMRAP:

Barbell Overhead Snatch Grip Walking Lungex15yds
10xCFPU

11 rds

3x8 135# RDL

Felt like I had some form issues on my first attempt at 205. Got all three, but decided to try another set and only got 2.

Made up yesterday's WOD, a Rx'd at 13:59. ...

2012-01-31T16:20:45.414-06:00

Made up yesterday's WOD, a Rx'd at 13:59. I was peddling pretty hard on that last running stretch to avoid one more set of lunges.
Ran 1.5 miles after to stretch the legs, and because it was just too nice out this afternoon to go back indoors.

6:34, i scaled down to 75. Working my way to RX, ...

2012-01-31T15:53:39.862-06:00

6:34, i scaled down to 75. Working my way to RX, though this was a definite improvement from last year when i first started cross fit.

9:57. So far from a PR that it's frustrating ...

2012-01-31T13:24:36.653-06:00

9:57. So far from a PR that it's frustrating to even mention, but after 380 lunges yesterday, I guess I need to give my body some wiggle room. The only upside to my WOD today was doing it outside in the great weather.

Friends don't let friends Fran alone. I'll be sure to make the drive for her next time.

makeme: What my body said (with a lot of attitude) when I told it today was a thrusters day.

In lieu of Fran I opted for a company fun run on t...

2012-01-31T13:14:02.594-06:00

In lieu of Fran I opted for a company fun run on the riverwalk. It was supposed to be a 5k but turned into 5 miles when we made a few wrong turns. I put my crossfit skills to use when we hit a dead end with a 10 foot brick wall. Why turn around when you can go over it! One scraped elbow later we found our way back.

7:35 Rx'd. Second fastest time. Swimming 1500...

2012-01-31T12:34:50.975-06:00

7:35 Rx'd. Second fastest time.
Swimming 1500m yesterday really hurt me on the pull ups. But, I'll take it.

Tommorrow, I continue with CrossFit PT WED for my office here at Fort Gordon.

4.25 but scaled to 53lbs and orange band. A big ...

2012-01-31T11:46:41.584-06:00

4.25 but scaled to 53lbs and orange band.

A big thank you to Meg for your pointers on my pull-ups and thanks to Greg M for his help the other day. I can see a difference already.

4:55 Rx (PR). Went unbroken up to the pullups on ...

2012-01-31T09:31:01.918-06:00

4:55 Rx (PR). Went unbroken up to the pullups on the round of 15. Had to take a couple quick breaks in the round of 9.

5:13 RXd. A little off of my PR but I'm happy ...

2012-01-31T09:22:23.293-06:00

5:13 RXd. A little off of my PR but I'm happy with it. Much better than the last Fran we did. The set of 15 thrusters just sucked....Good times today by many....my lovely bride dropped over a minute off of her last Fran and went "up" a band on pull-ups, from big green to smaller blue! Great work baby!

516 PR need better thruster form

2012-01-31T09:13:23.219-06:00

516 PR need better thruster form

4:45 RX'd this morning, who knew just under 5 ...

2012-01-31T09:04:45.717-06:00

4:45 RX'd this morning, who knew just under 5 minutes of work could suck so much.....

Scaled to 85# for 4:30. Used to do Fran RX'd ...

2012-01-31T08:59:18.643-06:00

Scaled to 85# for 4:30.

Used to do Fran RX'd but was reluctant to admit that 95# was just too much weight for me. My times (and hence intensity) suffered as a result, never got below 7 minutes. Last summer decided I would scale her to 75# and add 5# each time thereafter. It has actually helped me slowly add weight and still continue to decrease my times each time Fran comes up.

10:54 Rx'd first time. Thanks for the encoura...

2012-01-31T08:55:45.662-06:00

10:54 Rx'd first time. Thanks for the encouragment Rich as I seriously thought about walking back out the door after 10 pullups.

IMCF Vilsek: Scaled to 45# on thrusters- hard to ...

2012-01-31T08:44:16.004-06:00

IMCF Vilsek:

Scaled to 45# on thrusters- hard to know if my form was good every time with no coach here. Did jumping pullups as there are no bands here. Finished in 7:22

Dan! Any PR is great! Don't sell that short!...

2012-01-31T08:38:04.016-06:00

Dan! Any PR is great! Don't sell that short! Great times everyone...especially after yesterday.

I had a good chuckle Sunday night reading the Mond...

2012-01-31T08:35:22.559-06:00

I had a good chuckle Sunday night reading the Monday WoD. I was wondering how many rounds of straight lunges someone would go...Greg & others - winner! I went with a main site 8 rounds of 400m run & 90 second rest @ 21:48 (400s between 1:16 and 1:30). No Fran for me...she and I are done for a while!