Comments on Iron Major CrossFit: 012612 THURSDAY

James, Woop Woop! That means "hell yeah"...

2012-01-26T20:32:05.804-06:00

James,
Woop Woop! That means "hell yeah" in America! Thanks for the info.

2012-01-26T20:30:36.935-06:00

This comment has been removed by the author.

the wine - not the place

2012-01-26T17:22:24.142-06:00

the wine - not the place

Amy - woop woop is on sale at The World Market in ...

2012-01-26T17:22:14.444-06:00

Amy - woop woop is on sale at The World Market in Westport

10:46 Rx'd - Alone with nobody to chase but my...

2012-01-26T16:34:27.790-06:00

10:46 Rx'd - Alone with nobody to chase but my thoughts on how I dislike to run faster than a jog for 400 meters. Also, my KTE were both pretty and pretty slow.

Ooops... surely you all know that was actually me ...

2012-01-26T15:55:44.346-06:00

Ooops... surely you all know that was actually me (Debbie) on the last post!

13:17 as Rx'd limiting factor... KTE but I am ...

2012-01-26T15:54:29.242-06:00

13:17 as Rx'd limiting factor... KTE but I am getting better and did 5-7 in a row without coming off the bar the first 2 rounds. Baby steps :-)

BTW, anyone thinking of a 0615 group, or 1430ish g...

2012-01-26T15:44:22.228-06:00

BTW, anyone thinking of a 0615 group, or 1430ish group? I'm not much of a morning person, and you 0515 people are crazy...

8:48 as rx. This WOD was made for me - running an...

2012-01-26T15:42:48.777-06:00

8:48 as rx. This WOD was made for me - running and nothing heavy! Forearms were smoked.

Did over an hour of PT with a group this morning, and probably had more training value in my 8:48 than I did this morning...

5x5 Jerk...115, 135, 145, 155, 175(1). Had a shar...

2012-01-26T14:48:45.817-06:00

5x5 Jerk...115, 135, 145, 155, 175(1). Had a sharp pain in my patellar tendon and just racked the weight on the last set.

Today's WOD: 9:54 Rx'd

9:57. Afternoon WODs, in the Kansas wind, have a ...

2012-01-26T14:48:31.408-06:00

9:57. Afternoon WODs, in the Kansas wind, have a whole different feel.

13:33 - first round of KTE were good, last two loo...

2012-01-26T13:16:05.103-06:00

13:33 - first round of KTE were good, last two looked more like the video of what not to do.

The video on crossfit.com, left pannel exercises & demos, scroll down to KTE video is quite entertaining. They demonstrate correct form and then bad form. The girl can't help but crack up at the bad form demonstration.

Chris - standby, we are probably a week to 10 days...

2012-01-26T11:37:18.751-06:00

Chris - standby, we are probably a week to 10 days away from issuing that info on the website. You will then have about 3 weeks to apply after that.

Is there any new information on the scholarship fo...

2012-01-26T11:20:16.730-06:00

Is there any new information on the scholarship for the upcoming Level I certification?

Did a second WOD this morning with SAMS 3 person ...

2012-01-26T10:01:41.316-06:00

Did a second WOD this morning with SAMS

3 person team for 15 mins of work:

10 x cal row
10 x burpees
10 x Box Step ups w/45lbs

As a team:
Row = 170 calories
Burpees = 195
Step ups = 173

Total = 538

Good WOD and fun team atmosphere with the SAMsters.

IMCF Vilsek: Found the gym on Graf that has CF eq...

2012-01-26T09:44:29.208-06:00

IMCF Vilsek:

Found the gym on Graf that has CF equipment today so used 12kg KB

11:04 was my final time- KTE became knees as high as I could get them

IMCF Pentagon: Warmed up with a 3.75 mile run with...

2012-01-26T09:36:28.138-06:00

IMCF Pentagon:
Warmed up with a 3.75 mile run with co-workers to the Jefferson Memorial and back. Then did the WOD as Rx'd, but I didn't have a watch/timer, so I don't know my time. I did get my former boss to join me for 1 round of the WOD, too. I'm spreading the CF word here in my office.

tried to stick with Noah but lost my grip on the s...

2012-01-26T08:52:37.363-06:00

tried to stick with Noah but lost my grip on the second round of KTE; still was able to get through... 11:22....

IMCF Hohenfels: MAJ's PT w/ COG 4-5 mile run ...

2012-01-26T08:38:51.674-06:00

IMCF Hohenfels:
MAJ's PT w/ COG

4-5 mile run (@ ~8:30/mile)
Then "AMRAP" 30(+/-) min
30x squats
1 min plank
lunges (length of BBall court)
10x "yoga" push-ups (formerly "dive bombers")
45 sec (ea) side plank

~5 rds + squats + plank + lunges

10:10. And Rich M smells like bacon.

2012-01-26T08:33:01.173-06:00

10:10. And Rich M smells like bacon.

9:45 as Rx'd. Did skill work after.

2012-01-26T08:02:25.725-06:00

9:45 as Rx'd. Did skill work after.

9.37 the 0515 group is cool - I like us

2012-01-26T08:01:19.527-06:00

9.37 the 0515 group is cool - I like us

Started this morning with 5x5 of bench press 185-2...

2012-01-26T07:54:19.928-06:00

Started this morning with 5x5 of bench press
185-205-205-215-220(4 then fail) then did the WOD in 9:50 Rx. Great group this morning, lots of guys running hard.

10:10 as RX'd, good WOD. I was chasing a bunch...

2012-01-26T07:21:22.720-06:00

10:10 as RX'd, good WOD. I was chasing a bunch of rabbits this morning. This tanker was having to put it into overdrive to keep up. Thanks for the push!!

11:12 rx'd. KTE was my limiting factor toda...

2012-01-26T06:43:49.050-06:00

11:12 rx'd.

KTE was my limiting factor today. I need to learn a good rhythm! This one is definitely going on the list of things to work on. It was fun chasing James, Mike and Julie this morning. I lost about 10 seconds when I was stopped in the parking lot for not having my reflector belt on! Oops.