Comments on Iron Major CrossFit: 012512 WEDNESDAY

Did Tuesday's WoD on the erg. 5k @ 19:58

2012-01-25T22:40:56.844-06:00

Did Tuesday's WoD on the erg. 5k @ 19:58

James- yes there are L1s here, but I haven't m...

2012-01-25T21:20:48.746-06:00

James- yes there are L1s here, but I haven't met them yet. I will probably post a sheet asking for emails so we can meet and help each other. Today was just my 2nd day at the gym and I'm varying my WOD times to determine the best time to go. Lunch time was busier than midmorning, but CF room was not crowded.

Debbie, yes, somewhere in the low 40s. Yes, I agr...

2012-01-25T19:53:22.258-06:00

Debbie, yes, somewhere in the low 40s. Yes, I agree you can do those pull ups without the band! Earlier for the "real" morning crowd? Damn. :)

14:55. Subbed: 10 x Elevted PU [feet on hip high B...

2012-01-25T17:25:13.950-06:00

14:55.
Subbed:
10 x Elevted PU [feet on hip high Bar]
115# ground to overhead.

Diet has sucked lately. I gained five pounds since I weigh in three weeks ago.

Giants have been winning, but diet has been sucking. :(

Noah - I knew I could count on you for worthwhile ...

2012-01-25T17:22:48.510-06:00

Noah - I knew I could count on you for worthwhile advice. I knew I could count on you. I'm glad I made it back just in time for you to set me straight!

16:40ish I think Meg knows my real time. Scaled PU...

2012-01-25T16:47:24.247-06:00

16:40ish I think Meg knows my real time. Scaled PU to purple band but just need to let go of that security blanket! HSPU with red/blue bands and 75# ground to overhead. I guess I am going to have to get up eariler to join the real morning crowd :-)

14:45 Rx'd

2012-01-25T16:38:23.459-06:00

14:45 Rx'd

I thought I'd share this article. I know the ...

2012-01-25T16:34:53.257-06:00

I thought I'd share this article. I know the IMCF leadership has mentioned it before, but I thought this was well said. (And no, Adam, it's not because you are weak sauce. :-) But bar placement does make a difference sometimes, huh?!!) :-)

http://www.lifeasaplate.com/2011/08/03/dear-crossfitter-be-kinder-to-yourself/

17:17. Scaled the PUs with blue band for two round...

2012-01-25T16:28:08.280-06:00

17:17. Scaled the PUs with blue band for two rounds then had to move to green band. HSPUs on the box. Ground to overhead 45#.

Rob...I have a suggestion on your butterfly pullup...

2012-01-25T15:52:01.887-06:00

Rob...I have a suggestion on your butterfly pullups. Try and be smoother at the top and less clunky. You should find that helpful.

Suckfest today: 1 mi warm up at 8:15 3 mile tempo...

2012-01-25T15:49:13.385-06:00

Suckfest today:
1 mi warm up at 8:15
3 mile tempo workout at 7:45/mi
1/2 mile cooldown

Then Kermitron with 65# for 1.5 rounds, then had to go down to 55# because I was destroyed already. Used purple band for PUs and red/green for HSPUs.

Despite my lack of all mojo, still a great WOD.

@Tiffany. Alamo Crossfit is the place for you. T...

2012-01-25T15:41:30.424-06:00

@Tiffany. Alamo Crossfit is the place for you. The owner is military reservist named MAJ Mike Martinez. They know Soraya.

Anyway, Soraya and I found out why you are supposed to leave 4 hours between crossfit and crossfit endurance today first hand.

We did 5 mile tempo runs right before this WOD. So, my workout looked like:

1 Mile warm-up 7:03 Small break
Then 3 Miles tempo. 6:11, 6:18, 6:08 pace respectively per mile no breaks between.
1 Mile cool down 7:05.

We walked to bubble and jumped right in.

16:36 with G2O at 115 for first 2 sets and then down to 95 for last three.

Calves and legs just wouldn't cooperate to get that bar overhead those last few sets.

Smoked!

Kay - they will come back soon enough (big groups ...

2012-01-25T15:15:05.519-06:00

Kay - they will come back soon enough (big groups of kipping pullups) they just had a little holiday - have you found any other level 1's there?

5x5 FS...165, 185, 205, 225(3), 185 1/2 Cindy...9...

2012-01-25T15:08:02.233-06:00

5x5 FS...165, 185, 205, 225(3), 185

1/2 Cindy...9 rds + 5 pull-ups

30xHip Bridges

By the wy, the big group this am was AWESOME. I m...

2012-01-25T14:57:32.581-06:00

By the wy, the big group this am was AWESOME. I missed mass starts like that...What a great start to a day!

Atedishi...what I'm about to do to this here chicken...

Tiffany, Go to Alamo Crossfit. They are AWESOME. ...

2012-01-25T14:38:25.518-06:00

Tiffany,
Go to Alamo Crossfit. They are AWESOME. I trained with them for a week when I was TDY down there. Just outstanding experience.

If you google them, they'll have contact info and all.

Hope that helps!

Pretty pathetic time today (15:10), I made the error of setting up my bar across the bubble from where I did hspu on the box of shame. That and I apparently am weak sauce.

Good news is my Kipping pullups have dramatically improved. Little victories I guess.

IMCF Pentagon: 15:15, scaled with box for HSPU and...

2012-01-25T12:20:13.020-06:00

IMCF Pentagon:
15:15, scaled with box for HSPU and 65# bar; I did snatches for rounds 2-4, then went back to C&J. The 1 month rest on kipping pull-ups helped; no shoulder strain today with kipping, but I can't string together 15-20 like I used to. But as Rich says, I'm still better today than yesterday.

17:59 @70# overhead, blue/red HSPU, Rx pullups. D...

2012-01-25T12:17:52.988-06:00

17:59 @70# overhead, blue/red HSPU, Rx pullups. Definitely should do red/red HSPU next time, but battled the question of "I know I can do more weight, but it'll be slower, so which intensity should I focus on?" today.

Agree that the "group" start time is a good idea...several of us have been doing this for awhile and it helps keep the push. I'll ask that groups that go early but are staying to stretch etc help coach/encourage, and I'll do the same for anyone who's earlier that wants it while I'm warming up. I could use a coach's eye on me, and imagine others might like the feedback, too.

Question- I'm heading to San Antonio next week...

2012-01-25T11:26:41.866-06:00

Question- I'm heading to San Antonio next week and was wondering if anyone has any suggestions on a good cf box?

13:36 doing the HSPU with a band but stayed at 135...

2012-01-25T09:20:42.291-06:00

13:36 doing the HSPU with a band but stayed at 135 for the Floor to Overhead... great WOD...

IMCF Vilsek: 13:23 Subbed 10 CFPU in place of HS...

2012-01-25T09:17:56.617-06:00

IMCF Vilsek:

13:23
Subbed 10 CFPU in place of HSPU and 45# for G2O

13:01. Scaled hspu to blue/red band and ground to ...

2012-01-25T09:12:36.966-06:00

13:01. Scaled hspu to blue/red band and ground to overhead to 65#. After the fact, I think I should have done 75#.

I definitely like the team start times!

Mac, we just received a shipment a while back. The...

2012-01-25T09:10:50.992-06:00

Mac, we just received a shipment a while back. They can be signed out from the desk in the bubble. We had problems with them disappearing, so we are trying this method to see if it works.

As Rich said, "I'm still better than yest...

2012-01-25T09:04:08.126-06:00

As Rich said, "I'm still better than yesterday" is what I'm all about. One of these days in the not too distant future for me, the power output is going to drop off but I WOD to push that as far to the 'right' as I can.

I'm still learning names, but I was with the group Greg called out (Rich, Matt J, Derek, Adam, Dave, Greg E. - Rich is the only familiar face) and I love it. WODing with a group always helps my power output. 10:33 as Rx'd.

I'd appreciate any assistance in refining my butterfly pull ups. I can do them, but they are 'clunky', especially at the top. I'm open to any coaching and suggestions. And I don’t think you have to have mastered them to give me feedback. I’d appreciate anyone who is willing to take a look. Thanks.

13:30. HSPUs were band assist, scaled to 115# for...

2012-01-25T08:48:31.715-06:00

13:30. HSPUs were band assist, scaled to 115# for the C&Js. Chased Ross the entire time, we both finished within two reps of each other.