Iron Major CrossFit

013112 Tuesday

2012-01-30T18:20:00.000-06:00

'Fran'

21-15-9

Thrusters (95/65)
Pullups

Jamie Z' 0530 Class

Row as far as possible in 20 minutes

013012 Monday

2012-01-29T17:57:00.003-06:00

General

Below is a quickrun down of some of the events set to occur in the upcoming months. With the graduations of SAMS and ILE in Mayand June many of the people who have championed the efforts for these eventswill be leaving. So just like an anyother military organization, there needs to be a handover. If you are interested in taking the lead forany of the events please let me know and I will be more than happy tooblige. Just because you are leaving inMay and June does not exempt you from service. These are all great opportunities to practice your coaching and ororganizational skills. Of the itemslisted below, the following need to start soon (as in now): PAIR Day forthe February Start and Programmers for March, April, May.

February 1st - 2012 CrossFit Games Registration opens.

February 3-4 - USAW Olympic Lifting Level 1 Certificationat MidAmerica Nazarene Unitversity

February 4th - Fundamentals

February 22nd -First 2012 CrossFit Games Open WOD

February 25th - PAIR day for the FebruaryStart February 27th - Level 1 Scholarship Applications Due 2nd Week of March -Scholarship Names due to CrossFit HQ for Level 1 certification

March 25th - Endof 2012 CrossFit Games Open

April 16-27 - Tentative IMCF Spring Games

April28-29 - Level 1 Certification

Other than these events there are several other positionsthat need to be filled on the informal IMCF leadership council. I have listed them below.

Advertising - responsibilities include wellADVERTISING!! The IMCF community worksbest if it is growing. The person(s) inthis position will be primarily tasked to make sure all students and permanentparty hear about CrossFit and it wonderful benefits. Obviously there are great things to it or whywould we all be up cursing Mac's "95lb Suck"? Mostly you will be responsible for promotingthe events (Foundations, Level 1 Certification, etc.) and what the bubble stands for and who can use it(not just ILE Majors - Open to everyone who wants IWCABTMD.

Programming and Programming Coach - Rob Craig hasvolunteered to be the sensei concerning programming. He has a wealth of knowledge and will beresponsible for working with the Level 1 trainers as they prepare theprogramming for the months. That beingsaid Level 1s will still take responsibility for planning months. I believe we have through February rightnow. So we are looking for volunteerspast that date.

T-Shirt / Sweatshirt / Swag Team - Everyone lovest-shirts!! Kay did spearhead this for usbut had to go to DC because she is some sort of hotshot lawyer. If you want to be instantly liked by themasses sign up for this and make some kick ass shirts and sweatshirts thateveryone is proud to wear.

To those who have already volunteered, thank you very much.

Workout

Run 1 mile, lunging 30 steps every minute. Once complete, do 1 complete set of tabata pushups

(don't forget that you have to start with 30 lunge steps... because the time 0.00 is actually "on the minute")

Mobility

Jamie Z's 0530 class

Thruster 3-3-3-3-3

then

4x RFT of:
20x Wall Ball Shots
20x Ball Slams

012712 FRIDAY

2012-01-26T18:05:00.002-06:00

As a buddy team:
400m run together
50x 24 inch stepups with 45/25lbs (as a team)
50x burpees (as a team)
2x lengths of bubble bear crawl together
50x partner med ball sittups
2x lengths of bubble wheelbarrow (each partner does one length)
50x burpees (as a team)
Buddy carry 400m

0545 brief, start about 5 minutes after that. Lets make this a WOD we do with a large group.

Jamie Z's 0530 Class

30 renegade man makers (53/35

012612 THURSDAY

2012-01-25T17:22:00.002-06:00

General

A reminder that I have another small group of soldiers (15 or so) in the bubble tmw for further training. For those trainers that can help same drill has two weeks ago: 0550 trainer brief, execute 0600 - 0640.

Workout

3 rds for time

400m run
15x KB swings (53/35)
15x KTE

Jamies Z's 0530 Class

Shoulder Press 5-5-5-5-5

012512 WEDNESDAY

2012-01-24T17:11:00.001-06:00

"Kermitron" (don't ask why it's called this - we don't know)

5 rds for time

25x air squats
10x pullups
5x Handstand Pushups
5x 135/95 lbs ground to overhead

Jamies Z's 0530 Class

Weighted pullup 5-5-5-5-5

then for time

50 KBS

022412 TUESDAY

2012-01-23T18:43:00.000-06:00

So everyday we post a mobility video ...you might watch them ...you might not. This one is long ..12 minutes or so but it is CENTRAL to the whole business of why we even come to the gym.

Physical capacity, now and in the future, is a function of body position......its a simple matter of physics ..some structures are stronger and more efficient than others ...not because the materials are stronger (muscles etc) but because they are inherently stronger structures in the way they are ordered and positioned. Bottom line - form and position is critical to sustaining physical capacity for the rest of your life.

For time

Run 5000m or Swim 1000m or Row 5000m

Jamie Z's 0530 Class

Row 200 warm up then 1x 500, 2x 400, 3x 300, 4x 200, and 5x 100. Use 30 sec rest between sets and interations.

012312 MONDAY

2012-01-22T17:04:00.005-06:00

General

Don't forget that Rich V is running the beep test tomorrow morning in the Harney gym. He will have everything you need to do the test - but the runners will have to bring something to write with. We have the gym from 0530-0730. Warm up at 0545 test starts at 0600 should only last 12 minutes or so. Chuck Taylors are the preferred shoe to wear.

Workout

"The 95lb suck"
21, 18, 15, 12, 9 for time

Deadlift
Hang power clean
Front squat
Push jerk

Jamie Z's 0530 Class

Thruster 5-5-5-5 -5

then 3 rounds for time

15 GHD situps
15 Back extensions

2012-01-21T08:49:00.000-06:00

"THE MISSING LINK" and hitting that "FAILURE TO THRIVE"

Many of you have been doing Crossfit for several months at this point. You have seen great results but maybe they are not what you were looking for. It maybe time to look at the foundation of your program which is NUTRITION. In the video above, Nicole talks about the Crossfit Pyramid, Nutrition is the foundation for everything you should be doing, and without it you might hit a Plateau or a "Failure to Thrive."

Personally, after doing Crossfit for over a year, I have accomplished so many goals. I have lost over 30lbs, and put almost 15lbs of muscle back on. But, I still have that fat tire around my mid-section and hit a plateau. I have changed my nutrition program over 3 weeks ago and I am starting to see the results I was looking for. I encourage many of our senior Crossfitters to write on the blog about your experiences and how nutrition has taken you to the next level.

It took me over a year to figure this out, even though James has been preaching to me the entire time. Don't be hard headed like me, and make the change now!!

Your comments are welcomed, and will help others.

012012 FRIDAY

2012-01-19T18:30:00.012-06:00

"Chowdah for two"

As a team, complete as many rounds as possible (AMRAP) in 20 minutes of

10 x hang power snatch (95/65)
10 x box jumps (24/20)
10 x KB swings (53/35)
10 x pullups.

While one partner works, the other runs 400m.

We will start as a large group for our first big Team WOD of the year. Brief at 0545 and start shortly after. Partner up with someone you don't know to expand the community!!

Jamie Z's 0530 Class

5 rounds for time of the standard CF warmup

15 reps of:
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

011912 THURSDAY

2012-01-18T18:26:00.000-06:00

Deadlift: 3-2-2-1-1-1

Jamie Z's 0530 Cl @#!*%

OHS 1-1-1-1-1

'Jeremy'

21-15-9 of:

OHS 95lbs
Burpees

011812 WEDNESDAY

2012-01-17T18:12:00.001-06:00

"Filthy 50"

For time 50 reps of each:

Box jumps (24/20)

Jumping pullups

KB swings (53/35)

Walking lunges

Push press (45 lbs)

Back extensions

Wall ball shots (24/20)

Burpees

Double unders

Jamie Z's 0530 Class

Deadlift 1-1-1-1-1

Then Turkish Getups - 1 per side

011712 TUESDAY

2012-01-16T16:21:00.017-06:00

General

The next fundamentals is on 04 Feb 12 from 0830 - 1100 at Harney Gym. This course is a great introduction to Crossfit and will help you understand the basic theory and some of the movements.

Dan is going to get out some instructions in the next few days regarding how to sign up and what trainer support is needed.

Workout

25 x body weight DL
200m run
25 x 45lb thrusters
200m run
25 x 45lb front squats
200m run
25 x 45lb push press
200m run

Okay so maybe today's MOBWOD isn't relevant to you but it was filmed down-under at CrossFit Brisbane and it is probably important to know this stuff as a coach.

Jamie Z's 0530 Class

Swim 200m warm-up, then 20 x 25yrd Sprints 30 sec rest between each. Finish with 200m kick

011611 MONDAY

2012-01-15T18:01:00.001-06:00

REMINDER: THE BUBBLE IS OPEN TODAY AT 0800, FOR HOLIDAY HOURS.

"Jumping Cindy"

AMRAP 20

5 x pullups

10 x pushups

15 x squats

30 x double unders

If the hands are still chewed up, an alternate WOD is:

3 RDS for time

50 x 45lb Shoulder Press

21 x burpees

Run 400m

011312 FRIDAY

2012-01-12T17:20:00.006-06:00

"Buddy double"

Buddyteams can start with either WOD A or WOD B:

WODA (setup - 53/35 lb KBs lined up near the tire, and 20/14 lb medballs lined upon the wall at the opposite end of the bubble)

30KB swings

bearcrawl to medballs

30med ball wallball shots

bearcrawl to KBs

20KB swings

walkinglunge to medballs

20wallball shots

walkinglunge to KBs

10KB swings

burpeebroad jumps to medballs

10wallball shots

burpeebroad jumps to KBs

WODB (conducted wherever the team can find space)

Buddypushup ladder

Partner1 - 15 pushups

Partner2 - 15 pushups

Partner1 - 14 pushups

Partner2 - 14 pushups

etcuntil you reach 0

011212 THURSDAY

2012-01-11T18:07:00.001-06:00

General

A reminder for those folks helping me tomorrow with the group that I will brief at 0550. For other users just be aware that we will be using the wall and the center part of the gym.

Mobility

Push press

5-5-3-3-3-1-1-1-1

Power clean and jerk

1-1-1-1-1

Jamie Z's 0530 Class

"300" 25x Chin ups 50x Deadlifts (135lbs) 50x Push-ups 50x Box Jumps 50x Floor Wipers (135lbs) 50x KB Clean and Press (55lb) 25x Chin-ups

011112 WEDNESDAY

2012-01-10T19:00:00.003-06:00

Mobility

5 rounds for time

400m row

10 GHD situps

10 back extensions

10 95lb OHS
10 pullups

10 ring dips

10 pushups

10 knees to elbows

If you have rings you might want to bring them in.

Jamie Z 0530 Class

Overhead Squat 3-3-3-3-3

Then

15-12-9 of: Burpee Box Jumps Push Press 95lbs Barbell Roll out

011012 TUESDAY

2012-01-09T17:51:00.005-06:00

General

A reminder that the 14th Jan is the USAW Wounded Warrior Open is on at Gruber Gym on 14 Jan 11. The application form with all the details can be found here.

Mobility

"Pull-squat"

21, 18, 15, 12, 9, 6, 3

Pullups

Overhead squats (45/33)

Jamie Z's 0530 Class

Swim 200m warm up, then 30 min as far as possible. Finish w/ 200m kick

010912 MONDAY

2012-01-08T17:44:00.000-06:00

General

Rich Vick is setting up the beep test for the 23 Jan 11 between 0545 and 0700 at the East Gym of Harney (just across from the bubble). This is a demanding endurance test that sets increasing demand on an athletes ability to conduct a 20 metre shuttle run. The test is used by sportscoaches and trainers to estimate an athlete's VO2 max (maximum oxygen uptake).

For more info on the test see http://www.topendsports.com/testing/beep-faq.htm For more info on the conduct post to comments and Rich V will answer.

WOD

For time:

500 double unders

After that your lower legs will probably enjoy some mobility.

Jamie Z's 0530 Class

Deadlift 3-3-3-3-3

then ...

3x RFT of: 400m Row 10x Thrusters 95lbs 10x Burpees

010512 FRIDAY

2012-01-05T17:38:00.000-06:00

General

On 12 and 26 Jan a group of 20 -30 soldiers would like to come and do a CrossFit workout at the bubble. This is all good. It has long disturbed me a little that so few soldiers seem to do CrossFit, I am not sure if that is because there isn't many at Fort Leavenworth or they are all too busy running four miles at 9 minute mile pace. Either way, we need to help young leaders to get involved.

There are two implications of this; first the bubble will be a little crowded on those days, but I have checked the programming and it should work well with what Mac has planned. Second, I would like about 5 or 6 trainers to help me run the workout. It will be from 0600 - 0700 but I really only need the trainers from 0600 - 0640. Post to comments if you can help or feel like you should earn some of your scholarship cookies.

1 round regular warmup, 100 jump rope (double or single under)

"Support for a fellow "Iron Major" Crossfiter"

As a buddy team complete 100 thrusters, doing 5 burpees at the top of every minute, then run 1 mile carrying one med ball.

Message from Mike A:

A good friend of mine from Ft Carson was just diagnosedwith Hodgkin’s Lymphoma. He’s the guy that got me turned on to CrossFitand a really good guy. Instead of a Hero WOD (because he’s not dead andhe’ll beat this) I wanted to do a Get Well WOD to show support from the CFcommunity for another CrossFitter and Iron Major.

Erin A. will take pics andprobably have a big card to sign for him. Once we post the pics I’ll tellhim about it and he can see the pics and read the blog.

Jamie Z's 0530 Class

5 rounds for time:

10 L-Pullups
10 Ring dips
10 GHD situps

010512 THURSDAY

2012-01-04T17:41:00.003-06:00

It's time for the Whole 30 Challenge! Join us for a meet up in the Bubble at 1730 on Thursday to learn more! We will discuss what the Whole 30 Challenge means, what foods are allowed, and how to work around some common obstacles during the process. Additionally, we will do weigh ins and measurements for anyone desiring empirical data for comparison at the end of the month. (If you want to do numbers, please come in light weight, loose clothing.) We will also be discussing the Whole 30 Challenge Competition for those interested in taking the Challenge an extra step! Including a buy in, a point system, and a "Winner Takes All" conclusion, the Competition should be a lot of fun! Check out whole9life.com for more information about clean eating and the 30 Day Challenge. Whether you are looking for new ways to fuel your machine or for some healthy competition, we hope you'll join us Thursday night! If you aren't able to come on Thursday, we'll post note on our FaceBook page (Fort Leavenworth Whole 30 Challenge--request to join) and can make arrangements for measurements another time.

Warm Up

50 jumping jacks
3x 50m high knees
3x 50m butt kicks

Then

For time row 5k, or run 5k, or swim 1000m

Jamie Z's 0530 Class

Overhead Squats 5-5-5-5-5

then

As many Double Unders in 5 minutes as possible

010412 WEDNESDAY

2012-01-03T17:35:00.004-06:00

Bergener warmup

"The Chief"

max reps in 3 min, rest 1 min, repeat 5 times.

3 135lb power cleans,

6 pushups,

9 squats

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Jamie Z's 0530 Class

5-5-5-5-5 Deadlift

then

For time:
30 Box jumps

30 Pullups

010312 TUESDAY

2012-01-02T17:27:00.028-06:00

"Kay"

So here's Kay's story; CrossFit discovers her in Ramadi; she redeploys straight to ILE - in transit she emails IMCF to get the lowdown and turns up early on her first day in town. Since then, we see her everyday coaching and encouraging a group of new athletes. During her time at Fort Leavenworth she has done two Crossfit courses and used them on pretty much every fundamentals course we have run. Not to mention her improvements as an athlete and her epic battles with body weight overhead squats and the like during the CrossFit games. Oh and she is probably some kind of genius lawyer if her recent award is anything to go by. Thank you Kay, safe travels.

2 rounds regular warmup, then 100m plow to hamstring stretch.

"Row, Jump, Row"

500m row

30 burpee box jumps

500m row

rest 3 minutes

Then work an overhead squat ladder (95lbs for men, 75lbs for women). Complete one OHS the first minute, two the second, three the third, and so on until you cannot complete the requisite number within the minute.

Jamie Z's 0530 Class

Row 200 warm up then 1x 500, 2x 400, 3x 300, 4x 200, and 5x 100. Use 30 sec rest between sets and interations.

010212 MONDAY

2012-01-01T17:41:00.000-06:00

Warm up

2 rounds regular warmup, then 20 slow burpees, then work some hip mobility like Kstar shows you below.

Then

"Crossfit Football Total"

1 rep max:

Power Clean
Bench Press
Back Squat
Deadlift

Rich's Promotion Ceremony

2012-01-01T07:30:00.000-06:00

To all of our IMCF brothers and sisters-

We hope that everyone had a wonderful Christmas/ Holiday Break and a Happy New Year evening last night. As you settle back to Ft. Leavenworth, we wanted to share something with the IMCF crew.

Because of CrossFit, I have a healthier heart that beats much more efficiently. Therefore, because of my palpable pulse and ability to fog a mirror in record time, I am being promoted.

In all seriousness, Julie and I would like to extend an invitation to all of our IMCF friends still at Ft. Leavenworth, to come to the promotion ceremony on 4 JAN 2012 at 1200. There are so many people I would love to send an invitation to, but I don't have everyone's email....so I'm doing it this way!

If you are in class, and can't get out, we completely understand. If you can make it, we would love it if you would share this moment with us. And yes, there will be a party on a later date, with information to follow (plan is 14 Jan!). The ceremony will be a short walk from Lewis and Clark, in the SAMS area. Flint Hall, Bldg 315, on the 2nd floor. See map below. There will be a very NON-ZONE, NON-Paleo friendly cake, made by none other than Major Cakes, inc! (advertising plug for the McLeans!)

Happy New Year everyone, and we hope to see you there!! 3....2.....1.....GO!

View MAJ Martin Promotion in a larger map

123011 FRIDAY

2011-12-29T18:11:00.001-06:00

W/ Equipment

Nicole
400m Run
Max Rep Pull Ups
Note the pull ups completed in each round.

W/O Equipment

Nicole (Kinda)
400m Run
Max Rep Pushups (without stopping/resting)
Note the Pushups completed in each round.

Pre WOD mobility

122911 THURSDAY

2011-12-28T17:58:00.001-06:00

Mobility

15 Min AMRAP

W/ Equipment

Squat Clean x 10 (135/95)
Tire Flip x 10

W/O Equipment

Handstand walk x 10 m
Front Roll x 5
Tuck Jump x 15

122811 WEDNESDAY

2011-12-27T17:55:00.000-06:00

Play a sport or execute a sports skill you are bad at for 30 minutes

Can't think of anything? with a partner or a wall do 500 "opposite hand" catch and throws with a tennis ball or lacrosse ball.

122711 TUESDAY

2011-12-26T17:51:00.001-06:00

Pre snatch mobility

For Time W/ Equipment

Snatch x 30 (95/55)

DUs x 100

W/O Equipment Bear Crawl

5 rounds for time

Burpee standing long jump 25 metres*

Bear crawl 25 metres

*do 5 burpees after every 3 standing long jumps

122611 MONDAY

2011-12-25T23:27:00.000-06:00

Max distance row or reps in 30 minutes

Run, Row, Swim, Double unders

Mobility

122311 FRIDAY

2011-12-22T18:18:00.007-06:00

Mobility

5 Min AMRAP

W/ Equipment
Power Clean x 2 135/65
Front Squat x 3 135/65

W/O Equipment
Pistol x 10 (5 ea leg)
Burpee x 10

122211 THURSDAY

2011-12-21T18:13:00.003-06:00

Mobility

W/ Equipment

'Helen'
3 Rounds For Time
Run 400m
21 Kettle Bell Swings 55lb
12 Pull Ups

W/O Equipment

'Annie'
50 – 40 – 30 – 20 – 10 For Time
Double Unders
Sit Ups

122111 WEDNESDAY

2011-12-20T17:39:00.002-06:00

Tabata this!!

20 seconds work, 10 seconds rest for 8 rounds each of the following exercises

W/equip

GHD situps
Ring Dips
Box jump (24/20)
Thrusters (95/65)

W/O equipment

situps
dips
squats
weighted lunges (hold something over your head...suitcase, child, surfboard ..case of beer)

Not exactly mobility ...but The Disposable Heroes project is a worthy cause. Get your self a t-shirt.

122011 Tuesday

2011-12-19T19:50:00.001-06:00

With Equipment: For Max Weight
Press
5-5-3-3-2-2-1-1

Without Equipment:
HSPU 30X

Post Weight to Comments.

For Mobility pre-WOD: Work those shoulders!

121911 MONDAY

2011-12-18T17:59:00.003-06:00

10 Min AMRAP

W/ Equipment

Row 250M
KBS x 15 (35/50)

W/O Equipment

Sprint x 200
CFSP x 25

Post rounds to comments.

Whole 30 days update!!

2011-12-17T18:35:00.000-06:00

"Interested in participating in the Whole30 Challengefor clean eating in January? Join us on Facebook. Just search for'Fort Leavenworth Whole 30 Challenge' and request to join the group. We'll be using the page for recipe sharing, shopping tips and help, aswell as for moral support. Additionally, consider downloading the 'Whole30 Success Guide" available at whole9life.comfor $39. Several of us have already committed to purchasing it, so if youchoose not to, expect excerpts to be shared.

Our anticipated start dateis Friday January 6th, but we would like everyone to start no later thanMonday, January 9th if the weekend is needed for fridge stocking and food prep. We will be doing weigh-ins and measurements for anyone desiring empiricaldata Thursday, Friday, and Saturday of that weekend."

Please post to comments if you have questions.

121611 FRIDAY

2011-12-15T17:15:00.006-06:00

Mobility

'Happy holidays'

Four rounds of:

100 foot Walking lunge with 45lb plate held overhead
30 Double unders
20 Wallball shots, 20 pound ball
10 Handstand push-ups

121411 THURSDAY

2011-12-14T17:55:00.003-06:00

Mobility: Spend 10 minutes playing around with your squat position, understand the connections between foot position, knees out and joint stability.

Skill: Attempt 50 handstands. Either freestanding or hand stand holds against the wall.

Workout:
Run/row/double under or swim at "I hate myself" pace:

9 rounds for time:
1 minute on
1 minute off

Post distance or reps to comments.

121411 WEDNESDAY

2011-12-13T18:01:00.003-06:00

Mobility work:

Skill work: More Double Unders - spend another 5 mins working on Double Unders. Try to link as many together as you can, then post your best to comments.

WOD:

3 rounds for Time:

30 Kettle Bell Swings (53lb/36lbs)
30 Box Jump Burpees
30 TTB - scale as necessary. KTE/KT Armpits/Knees to high as you can.

Work on full range of motion for all three exercises.

Burpee Box Jump Example:

121311 TUESDAY

2011-12-12T18:30:00.005-06:00

Mobility:

Skill Work: Work 10 minutes on DL form, then have a Level 1 trainer certify your movement before you begin the WOD. Concentrate on the Pumpkin movement from yesterday, and properly load yourself before each rep.

WOD:

7 Min AMRAP:

2 x Deadlifts at (315lbs/195lbs)
2 x Muscle Ups (scale as needed)
Dips and Pull-ups are 3/1
Progressions are 2/1

Push yourself here, but don't let your ego get in the way. Scale as needed.

121211 MONDAY

2011-12-11T18:30:00.004-06:00

Mobility Work - Work with a Medicine ball for 10 minutes on loading your pumpkin. There was a lot of rounding of backs last week during our dead lifts. This work will help you put the load in a better position and keep your back flat, belly tight, and load on your hamstrings. This will let you be in a more stable position and allow you to lift more weight safely.

Remember: Friends don't let friends round their back!!

Skill Work: Double Unders - spend 5 minutes working on Double Unders.

Then -

METCON:
10 MIN AMRAP:

2 x Wall Walks
5 x Pull-ups (scale as necessary)
10 x GHD SU (scale using ABMAT)
20 x Double Unders ( can sub 2:1 Single Unders)

This should be very intense! Push yourself to not take any breaks during this WOD.

Whole 30 Challenge

2011-12-10T06:00:00.031-06:00

Everyone,

To start off the new year IMCF is to do a 30 day nutritional challenge called the Whole30 Challenge. This challenge is designed to “change your life in 30 days." Think of it as a short-term nutritional reset, designed to help you restore a healthy metabolism, heal your digestive tract, calm systemic inflammation and put an end to unhealthy cravings, habits, and relationships with food and eating.”

In January, IMCF, along with CF Results, and anyone else interested, will be participating in the Challenge. Our intention is to start around 4-5 January in order to finish the 30 days before the SuperBowl. We will develop a Facebook group for recipe sharing, moral support, and general information sharing, as well as conducting weigh-ins (with measurements) both at the beginning and end of the 30 days for those interested. Empirical data, combined with less trackable results such as sleep patterns, skin condition, and overall feeling of well being will be reviewed. We also intend to hold a short nutritional seminar at the beginning of the Challenge as a resource, as motivation, and as a Q&A session about the program. We’ll have a small “buy-in” fee, with fines for cheating, with the pot going to the person with the greatest overall improvement.

Wondering if it’s worth it? Review the website and check out the testimonials at www.whole9life.com!

Further details to follow. Until then, read up on the material and give some thought to whether or not you’re up for the Whole30 Challenge. If you’ve got questions, contact Meg Smith at coachmegsmith@gmail.com.

This is going to be fun and help us all out in our journey of Crossfit!!

Games Rankings Updated

2011-12-08T20:29:00.000-06:00

Members
Brian S. Susi

Karin D. Stacy P.

Roger W. Bridget

Greg E. Jess

Mac Jacque

Julie Jeff

Greg M. Tiffany

Steve Amber

Amy J. Jill Z.

Kay Adam

LTC MacDonald Meg

Jimmy S. Michelle W.

Debbie John T.

Wade Michele S.

Chris C. Yolanda Z.

Dan Soraya

April Matt

Erin A. Darin A.

Two of our esteemed contestants went to the "Price Is Right" showcase showdown and were able to upgrade their current model. Congratulation Susi and Karin you are now Sedonas!!!

If you have pull-up bands please bring them to tomorrow nights games. If we run out of bands you do pull-ups RXd.

120912 FRIDAY

2011-12-08T18:00:00.031-06:00

The bubble will be closed tomorrow between 1615 and 1715 for setup.

'Clausewitz's revenge'

For time as a two person team:
Run a distance between 100 and 2000 metres
Pullups (pick a number between 1 and 100)
Air squats (pick a number between 1 and 100)
Burpees (pick a number between 1 and 100)
Box jumps (pick a number between 1 and 100)
Push Press (pick a number between 1 and 100 and a corresponding weight)
Medicine Ball clean (pick a number between 1 and 100 and a corresponding weight)

1. If you are doing this in the morning then you get to decide the scale and intensity of the WOD. If you are doing the WOD as part of the IronMajor CrossFit games tonight then you can anticipate that fear, chaos and uncertainty will play a much more significant role.

2. Team members may share the reps but only one person can work out at a time. The person not working out can rest, beat themselves with a wet bootlace, stretch or do burpees for all we care.

3. The minimum reps for any team member on any exercise is 10. That is to say one person can't do it all.

4. Movement standards are below.

5. If you are competing in the Ironmajor Crossfit games tonight then please be warmed up and ready to go by 1730.

6. Timeline:

1615 - Bubble closes
1715 - Bubble opens
1730 - brief
1740 - 1800 Heat 1
1805 - 1825 Heat 2
1830 - Trophy presentation and food
1915 - 1930 clean up

7. We will need 10 level 1 coaches from heat 2 to assess heat 1 and vice a versa. Lanes, heats and coaches will be announced at the brief. You will not need to decide how to scale - we will do that for you.

8. Please post, like Julie did, if you need to be in a particular heat for some reason.

9. People, who know who they are, are bringing beer and pizza. If you are not one of those people then bring money to give to them ($5 -10).

10. Good luck. Questions to comments.

120812 Thursday

2011-12-07T17:18:00.003-06:00

Games WOD # 2

For time

Run 800

then

13 12 11......3 2 1 Reps of

Something to Something (TTB/K2E/KAH) @ minivan
Wallball @ mini van

then

run 400

If you are part of the IMCF games then this is the second scoring WOD. You don't need to do this WOD with your partner - but both your individual scores count towards your team score. The following applies to your conduct of this WOD.

1. You must have a L1 trainer judge you against the following movement standards:

2. The start/finish for the runs is an East west line across the carpark from the entrance to the bubble that will be marked by a cone tomorrow.

3. You scale this WOD depending on what type of minivan you are(see note).Scaling up is permitted but no bonus points will be awarded.

Odyssey	Sienna	Sedona	Quest
Run 800m	Run 800m	Run 800m	Run 800m
13 ...1 Reps M – 20lb WB @ 10’ Line F – 14lb WB @ 10’ Line	13....1 Reps M – 20lb WB @ 9’ Line F – 14lb WB @ 8’ Line	13....1 Reps M – 14lb WB @ 10’ Line F – 10lin WB @ 10’ Line	13....1 Reps M – 14lb WB @ 9’ Line F – 10lb WB @ 8’ Line
M/F – 13.....1 x TTB	M/F – 13....1 x K2E	M/F 13...1 x K2E	M/F – 13....1 x Knees above hips
Run 400m	Run 400m	Run 400m	Run 400m

3. Please post your time and name of your judge to comments. Note: Trainers, we tried hard with the scaling, but it might not be perfect. Please intervene and make adjustments if this scaling is stopping this being fun for someone. Judges do not need to run with athletes ...they just have to trust them.

Random post of the current rankings

2011-12-07T16:38:00.000-06:00

Team #	Members
16	Roger W. Bridget

11	Julie Jeff

3	Brian S. Susi

7	Karin D. Stacy P.

13	Kay Adam

15	Mac Jacque

6	Debbie John T.

17	Steve Amber

10	Greg M. Tiffany

1	Amy J. Jill Z.

9	Greg E. Jess

12	Jimmy S. Michelle W.

14	LTC MacDonald Meg

2	April Matt

18	Wade Michele S.

5	Dan Soraya

8	Erin A. Darin A.

4	Chris C. Yolanda Z.

Points to note:

1. The 2nd law of thermodynamics.

2. The military theory of Carl Von Clausewitz.

3. General Sherman to General Grant the night after the battle of Shiloh, April 6 1862.

120712 Wednesday

2011-12-06T17:08:00.002-06:00

For time (sort of):

Run 3 miles

120611 Tuesday

2011-12-05T17:41:00.010-06:00

Games WOD #1

For time

Lunge steps @ minivan

then

9-15-21
Deadlift @ minivan
Ring dips @ minivan

then

Lunge steps @ minivan

If you are part of the IMCF games then this is the first scoring WOD. You don't need to do this WOD with your partner - but both your individual scores count towards your team score. The following applies to your conduct of this WOD.

1. You must have a L1 trainer judge you against the following movement standards:

2. You scale this WOD depending on what type of minivan you are(see note).

Odyssey	Sienna	Sedona	Quest
100 Walking Lunges (50 Each Knee)	90 Walking Lunges (45 Each Knee)	80 Walking Lunges (40 Each Knee)	70 Walking Lunges (35 Each Knee)
Deadlift M – 225 F – 135	Deadlift M – 205 F – 115	Deadlift M – 185 F – 95	Deadlift M – 165 F – 75
Ring Dips M – No Assistance F – Red Band	Ring Dips M – Red Band F – Blue Band	Ring Dips M – Blue Band F – Hands on 24 inch box feet on 20 inch box	Ring Dips M – Green Band F – Hands on 20 inch feet on ground
100 Walking Lunges (50 Each Knee)	90 Walking Lunges (45 Each Knee)	80 Walking Lunges (40 Each Knee)	70 Walking Lunges (35 Each Knee)

3. Please post your time and name of your judge to comments.

Note: Trainers, we tried hard with the scaling, but it might not be perfect. Please intervene and make adjustments if this scaling is stopping this being fun for someone. Nothing good comes from someone taking 40 minutes to do 21 ring dips.

120512 Monday

2011-12-04T17:39:00.004-06:00

3 rounds of 15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC pipe
Sit-up
Back-extension (or supermans)
Pull-up
Pushups (Crossfit Standard)

If you did the fundamentals on the weekend and want some help to scale or understand this WOD then meet James in the bubble at 0530. If you are working out at another time and would like to link up with a trainer then please post to comments or email me at james.davis143@us.army.mil. Can all other level one trainers please wear grey IMCF T-shirts so fundamentals people know who you are.

The video below shows how to use bands to scale pullups.

IMCF Games Teams

2011-12-04T12:17:00.002-06:00

"The incredible efforts extended in the pursuit of 'points' suggests an indispensable tool for the forging of men."
- Coach Glassman

The games teams are listed below along with your 'type" of minivan. Remember what type of mini van you are ...its probably important....but try not think about it too much. The only time you must workout with your team mate is Friday, for the games workouts on the other days the combined score from your individual workouts is your team score.

Please use the blog and the workout on Monday to book in your level one trainer to grade you. If you are a participating level one trainer who hasn't graded someone yet, then stop bludging. The program for the week is:

Monday - is not a games workout, but could be a good time to link up with your teamate and consider your strengths and weaknesses.

Tuesday - Games WOD

Wednesday - CAC run

Thursday - Games WOD

Friday

1730 - 1745 - Competitor brief
1745 - 1805 - Heat 1
1810 - 1830 - Heat 2
1830 - 1915 ish - Presentation and food
Clean up

Virtual Teams

Noah (Sedona) and Scott Hohenfels (Sienna)

Lance (Odyssey) and Arod (Sienna)

Live Teams

Amy J. (Odyssey) – Jill P. (Quest)

April (Sienna) – Matt (Sedona)

Brian S (Sienna) – Susi (Quest)

Chris C. (Odyssey) – Yolanda Z. (Quest)

Dan (Sienna) – Soraya (Sedona)

Debbie (Sienna) – John T. (Sedona)

Wildcard – Karin (Quest)

Erin A (Sedona) – Darin A. (Quest)

Greg E. (Sienna) – Jess (Quest)

Greg M. (Sienna) – Tiffany (Sedona)

Jay (Sienna) – Julie (Quest)

Jimmy S. (Sienna) – Michelle W. (Quest)

Kay (Sienna) – Adam (Sedona)

LTC MacDonald (Sienna)– Meg Smith (Sedona)

Mac (Odyssey) – Jacque (Quest)

Rich M. (Sienna) – Stacy P. (Sienna)

Roger W. (Sienna) – Bridget (Quest)

Ross (Sienna) – Jeff (Sedona)

A.F Steve (Odyssey) – Amber (Quest)

Wade (Odyssey) – Michele S. (Quest)

IMCF Games Update

2011-12-03T14:09:00.000-06:00

The teams for the IMCF games will be released NLT tomorrow lunchtime. Before then please check the list below to confirm that we haven't forgotten you, or if you are on the list but can't make on Friday, please shoot me an email james.davis143@us.army.mil.

Adam L.

AF Steve

Amber

Amy J.

April

Arod – Tues / Thurs

Brian S.

Bridget

Chris C.

Dan

Darin A.

Debbie

Erin A.

Greg E.

Greg M.

Jay

Jeff

Jess

Jimmy S.

John T.

Julie

Karin D.

Kay

Lance – Tues / Thurs

LTC MacDonald

Mac

Matt

Meg Smith

Michelle W.

Yolanda Z.

Michele S.

Jacque M.

Jill Z.

Stacy P.

Noah – Virtually from sunny San Diego (Time will be addedfor this)

Rich M.

Roger W.

Ross

Scott – Virtually from Hohenfels

Soraya

Susi

Tiffany

Wade

120211 FRIDAY

2011-12-01T17:40:00.019-06:00

Coaches training. Unfortunately neither Greg nor can run coaches training tmw. I will leave it set at 0615 - 0700 tmw in the bubble if people want to self organize. Otherwise I will be there at around 0700 to move whatever equipment is required for Saturday.

Three rounds for fun of:
3 Hanging ring extensions (right arm + left arm = 1)( see video)
3 attempts for max time of L- sit (rings or parallettes)
15 Toes to Bar

Rest one minute between rounds. The idea of this workout is not to go crazy and work hard too hard. Play around with it, scale - put one foot on a box for the ring extensions if you need to.

If you find you need to mobilise to improve your squat position after yesterday then watch this.

120111 THURSDAY

2011-11-30T18:32:00.049-06:00

IMCF Games.
Games Seeding WOD #2 "The Nanny Goat"

84 x Double Unders (2:1 scale for singles...so 168)
42 x Box jumps (24/20)
42 x Crossfit standard pushups (Scale CFS pushup to knees)
11 x Front Squat @ 135/95
60 x Double Unders
30 x Box jumps
30 x Crossfit standard pushups
8 x Front Squat @ 135/95
36 x Double Unders
18 x Box jumps
18 x Crossfit standard pushups
5 x Front Squat @ 135/95

At 0530 there will be a short skills clinic to explain the movements and scaling options if anyone requires it. Meet James at the whiteboard to participate. Or post your questions to comments.

If you are part of the IMCF games then this is Seeding WOD #2. Remember, seeding WOD's don't count towards your two person team score they let IMCF workout the teams and appropriate scales for them. The following applies to your conduct of this WOD.

1. You must have a L1 trainer judge you against the following movement standards:

Double-unders:
These are standard double-unders with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear twice. Attempts where the rope catches before clearing twice do not count. You are permitted to use your own rope.

Box jump
This is a two-foot jump onto the box. The hips and knees must open fully when you are standing on the box. Both feet must be on the box at the same time when your hips are extended. You may jump down or step down but you must jump up.

Push-up
A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) and thighs must touch the floor and the hands must be lifted.

Front Squat. Weight starts on the ground. Hips must be open at the top of the movement and below the knee at the bottom.

2.You need to decide how to scale this WOD for yourself, plan on doing it in between 15 and 25 minutes.

3. Please post your time, including scale (weight/bands/box/singles instead of double unders), and name of your judge to comments.

113011 WEDNESDAY

2011-11-29T17:28:00.007-06:00

The Bubble will be closed from 0900 Friday.

Fundamentals. Despite the bubble closure, fundamentals is still on 03 0830 - 1030 Dec 11. The new location is inside Harney gym.

Coaches training will not occur tomorrow because of the swim. Instead we will conduct it Friday 0615 - 0700 in the bubble.

Games. Awesome showing for the first seeding WOD. The next one is on Thursday, get in early to arrange your judge. A reminder that scored workouts will be Tuesday and Thursday next week with the finale on Friday at 1730 at the bubble.

First ... treat your shoulders to some mobility

then Skill - handstand, execute at least 20 handstand holds either free standing or against the wall.

then.....

For time:

Swim 1000 metres
5 x 25 metres underwater

You can obviously come up to breathe as often as you need - you must swim underwater though.

112911 TUESDAY

2011-11-28T17:20:00.005-06:00

"Josh"

21 x OHS (95/65)
42 x Pull-ups
15 x OHS (95/65)
30 x Pull-ups
9 x OHS (95/65)
18 x Pullups

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

If you are part of the IMCF games then this is Seeding WOD #1. Remember, seeding WOD's don't count towards your two person team score, they let IMCF design the teams and appropriate scales for them. The following applies to your conduct of this WOD.

1. You must have a L1 trainer judge you against the following movement standards (also described in the video below):

Overhead squat:
This is a standard overhead squat. The barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the knee cap. At the top, the knees and hips must be completely open with the barbell over heels. The judges will be particularly strict about ensuring the hip becomes fully open at the top.

Pull-ups:
These are standard pull-ups. Full extension of the arms at the bottom, chin over the height of bar at the top. Any grip on the bar and any type of kipping are allowed.

2.You need to decide how to scale this WOD for yourself, plan on doing it in between 5 and 15 minutes.

3. Please post your time, including scale (weight/bands/numbers), and name of your judge to comments.

112811 Monday

2011-11-27T16:42:00.000-06:00

Fundamentals people, if you signed up for the fundamentals on 03 Dec 11 using the sign up sheet in the bubble and DID NOT get an email from me then it is probably because I couldn't read your email address. Email me at james.davis143@us.army.mil and I can send you the email.

Fundamentals Coaches. Coaches prep training is on tomorrow (Monday) and Wednesday 0615 - 0700. We are going to talk about form and substance for teaching "warm up" in the fundamentals and how to relate movement to exercises.

Iron Major Crossfit games. Starts this week with the "seeding" WOD's on Tuesday and Thursday. You have until 1200 tmw to post to comments that you are "in". We have 20 signed up so far.

Skill... practice knee to squat jumps and med ball cleans.

Then ...

For time:

Run 400m
10 x Knee to Squat Jumps (see video)
Run 200m
20 x Medicine ball cleans (20/14)
Run 200m
10 x Knee to Squat Jumps
Run 400m

Scale if unable to perform is a Full Air squat jump. Make sure to land and start in deep squat position

112611 SATURDAY/SUNDAY

2011-11-26T12:53:00.000-06:00

Words to live by:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman

112511 FRIDAY

2011-11-24T17:45:00.000-06:00

Bubble open at 0800-1800 today

"Cindy"

20 min AMRAP

5 x Pull-ups
10 x Crossfit Push-ups
15 x Squats

Or

If you are traveling we want you to come up with your own WOD.

Rules:

Looking for 15-20 mins of Work
Must include gymnastics and squats

Post your WOD and time, last thing: Be creative!!

You can always post your WOD first to bounce it off us before if you are unsure.

112411 THURSDAY - Happy Thanksgiving

2011-11-23T18:31:00.000-06:00

Before you gorge yourself for Turkey Day. First be thankful for Crossfit. Then do this WOD!!!

Reminder the Bubble is closed today.

Thursday

5 Min AMRAP
Run 400
Then.....
Burpees until time elapses

Post # of burps completed

Once complete go kill your Turkey and eat some Pecan pie.

112311 WEDNESDAY

2011-11-22T18:25:00.011-06:00

We will have a coaching clinic at 0615 taught by Mark Monroe "the Godfather". If you have not had the opportunity to learn from Mark this is an excellent chance. Mark is our most experienced trainer and spending time with him will definitely make you better. This clinic is to help prepare for our next Foundations on Dec 3.

Here is today's mobility segment dealing with Front Rack issues. Enjoy!!

Wed

3 x rounds for time

15 x Front Squat 135/95
30 x Double Unders (90 Singles)
10 x Turkish Get ups 53/36 (5 each hand)
400M Run

A910 CrossFit Fundamentals!!

2011-11-22T12:00:00.000-06:00

Mobility is a family affair- Lydia Martin

At 1330, Wednesday, 30 November, will be hosting the A910 Comprehensive Soldier Fitness elective for class 11-02.

I need volunteers to assist with instructing an abbreviated version of the fundamentals course and a short WOD for a total class time of approximately 2 hours.

This class will be much smaller than the ones we hosted earlier this year, so it would be a great opportunity for some of the new Level 1s to do some instruction in a low threat environment.

If you are interested in helping, please let me know NLT this Friday. Also let me know if you have a preference for what you feel comfortable instructing or not instructing. I will send a coordination/informational email this weekend and be prepared to meet Tuesday morning around 0630 to go over a few things.

Be aware the current Strawman has SGs A&B in class until 1730 on the 30th and it's also one of the days the Master Log test is scheduled.

Lance & Marine Matt, please just confirm your availability.
aprilverlo@me.com

112211 TUESDAY

2011-11-21T18:08:00.005-06:00

This mobility WOD is about how to prep yourself to open your hips. Enjoy!

Tues

Tabatas 20 secs on/ 10 secs off x 8 for each exercise

Time Priority WOD (16 min)

Post lowest score per exercise
KB Snatch 36lbs/20lbs
Row/10m shuttles/DUs - pick one and kill it. Goal is to have high intensity throughout.
Box Jump 24in/20in
Wall Ball 20lb/10lb

Scale exercise to complete entire Tabata

Looking for mono structural for the Row so any mono structural exercised can be sub'd

The Games

2011-11-21T12:25:00.000-06:00

Drum roll please .........some more information about the IMCF Games below ...

Remember, the games are inclusive, scaled and anyone can win. The games happen in four steps:

Step 1: Post to comments anytime between now and Monday 28 Nov 11 that you are "in for the games."

Step 2: In the week 25 November to 02 December there will be two "seeding WODS", the seeding WOD's are designed to give us an idea of how to make up the two person teams for the games so that each team has a chance of winning. The WOD will be conducted as follows:

- The two seeding WOD get posted on Tuesday and Thursday (just like every other night); it will have small demo video which will include a description of the movement standards (yes, Liam will be in it);

- There will be Rxed and scaled levels;

- You can do them anywhere;

- you must have a Level one CrossFit trainer judge you; if this is hard for you to do post to comments and we can organize something;

- you must complete the two WOD's by the end of the week, it doesn't matter what day you do them on.

- yes, IMCF Hohenfels you can be in a virtual team; and

- when you have your results post them to comments on the blog with the name of your judge.

Step 3. In the week 04 - 09 Dec 11 there will be two games WODs, they will be done in exactly the same way as the seeded WOD, except the results will contribute to your team score. Don't worry, it won't matter if you are scaled or rxed - we have a team of Harvard grads developing a system to ensure that anyone can win. And remember, we are mainly members or supporters of a profession where passion, uncertainty and chance define the environment.

Step 4. Turn up on 09 Dec 11 at 1730 to the bubble, we will do one final WOD in your two person team to decide the winner. It should take about an hour (not the WOD but the briefing, heats etc). When it is done we are going to drink beer and maybe eat some junk at the bowling center. Be prepared to throw in $5 -10 so to fund this indulgence. It will be all over by 1930. Yes, families are welcome to come and cheer and shout for all they are worth.

Questions to comments please.

112111 MONDAY

2011-11-20T18:00:00.011-06:00

Crossfit Total:

Max Effort

1 x Press
1 x Back Squat
1 x Deadlift

The way to bring more strength to the CrossFit approach is with the CrossFit Total. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.

Rules
The rules for the lifts will need to be simple and well understood by everybody, both the lifters and people in the position of judging them, so we’re all on the same page. The idea is that when you post a CrossFit Total, yours will be done to the same standards as everyone else’s. The lifts must be easy to judge, easy to understand, and as difficult to corrupt as possible. By starting out with a clear picture of what we want and don’t want from a CrossFit Total, many millions of hours of bitching, hard feelings, and confusion can be averted. It must be understood that good form in the lifts is inherent in the rules for testing them.

The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts. Multiple progressions to the best attempt are not allowed; do not work up to your best squat, then change an item of equipment or clothing and work up to it again to try to better your first effort.

Press Rules
The press is also done from the racks.The bar is held in both hands in front of the neck, taken out of the rack and walked back away from the rack. No contact with the rack is permitted until the bar is replaced in the racks. Once the stance is assumed it cannot change until the lift is completed. The starting position must be upright, with the knees and hips fully extended and the chest up.The bar must be in contact with the top of the shoulders or the chest, whichever individual flexibility permits. After the starting position is correctly assumed, the bar is pressed overhead until the elbows are completely extended, with the bar in a position directly above the ears. Once this position has been attained, the bar is lowered back to the front of the shoulders and walked back into the rack and replaced.

Any halt in the upward motion of the bar, identified as the part of the bar between the hands, constitutes a missed attempt, as does any change in the position of the feet against the floor during the attempt, any bending of the knees, or excessive backward lean of the torso as identified by A) the position of the most anterior aspect of the armpit, B) the most posterior aspect of the buttocks, C) the plane formed by a straight line between these two points, and D) the movement of that plane to a position behind the vertical. Any deliberate attempt to raise the bar counts as an attempt. Spotters are not permitted for this lift.

Deadlift Rules
The deadlift is performed with the bar on the platform or floor. The lifter assumes a position facing the bar, with the bar parallel to the lifter’s frontal plane.The bar is gripped with both hands, and pulled with one continuous uninterrupted movement until the lifter is standing erect with knees and hips fully extended, the chest up and shoulders back. Once this position is attained and the bar is motionless, the bar is lowered under control with both hands back to the ground. The bar may not be dropped. Any halt in the upward motion of the bar constitutes a missed attempt, as does failure to assume a fully erect position with both knees and hips extended. Any attempt to raise the bar counts as an attempt.

Squat Rules
The squat must be done from the squat stands or power rack. The bar must be placed on the back and walked out to clear the rack completely. No contact with the rack is permitted until the bar is replaced in the rack. Once the bar is lowered, the stance cannot change until the bar is
to be racked. The starting position must be completely upright, with the knees and the hips fully extended and with the chest up. The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up. The bottom position is identified by A) the apex of the crease in the shorts formed as the hips are lowered, B) the surface of the top of the patella, C) the plane formed by a straight line between the
two, and D) the dipping of the hip end of that plane below horizontal. The finish position is the same as the starting position, and the athlete must return to it before the bar is racked.When the finish position is secure, the bar must be walked back into the rack and successfully replaced.
Any halt in the upward motion of the whole bar, identified at its position on the back rather than at its ends, constitutes a missed attempt, as does any change in position of the feet against the floor during the squat. Any deliberate attempt to lower the bar counts as an attempt. No more than two spotters are permitted, and they are not allowed to touch the bar during the attempt, which is finished only after the bar is successfully replaced in the racks. The spotters are permitted to steady the racks, and to take the bar if the lifter loses control of it. Any touching of either the bar or the lifter by any spotter invalidates the attempt.

111911 SATURDAY/SUNDAY

2011-11-18T18:30:00.004-06:00

Many of us have failed or continue to fail at certain movements or aspects of Crossfit. Some of us avoid certain movements by sleeping in that day, or working out in the corner to avoid others because you are afraid to fail. We are all on the same path along our Crossfit Journey, but we are on different parts of the path. We as a community have to help each other through our Journey and we cannot be afraid of failure or avoid a certain experience because we are scared. Great things come from failures, but only if you have the strength to try something new and then to persevere and be resilient. Don't be afraid and if you do fail, pick yourself up and try again.

111811 FRIDAY

2011-11-17T17:41:00.001-06:00

Team Karen

300 WB for Time

2 person teams. Since it is a Friday team workout, partner with someone new. Make a friend! Just because this is a team workout don't be afraid to scale if needed. Egos aren't allowed in the bubble.

The rules, read them carefully:

1) one partner wallballs while the other holds the squat position (hips below knees);

2) to change between tasks the wallballer must squat down and pass the WB to the squatter. Both the wallballer and squatter must be in the squat position when the wallball is passed. Once the WB is passed the original wallballer remains squatting and the original squatter goes and starts wallballing.

3) both team members will stop and perform 5 burpees in the event of the following:

a) the ball touches the ground in any way shape or form;

b) the squatter stands up;

c) the wallballer stops wallballing for any reason other than to affect the handover of the wallball;

4. You are imagining this workout correctly if you perceive that:

a) the wallballing should not stop for any reason other than the handover;

b) the squatter should not stand up for any reason. The only person standing at anytime is the wallballer; and

c) communication between the wallballer and squatter is essential to avoid burpees;

111711 THURSDAY

2011-11-16T18:35:00.000-06:00

A reminder that fundamentals is on 03 0830 - 1030 Dec 11. This course will help you refine the basic movement and understand CrossFit in more detail. Click here to register.

Coaches, standby for lead up training next week and the week after thanksgiving.

More info on the IMCF games will hit the streets next week ..... get your game face (and chucks) on

Three rounds for time:

Run 800m or Row 1000m
Parallette pass-throughs x 15 (see video)

111611 WEDNESDAY

2011-11-15T17:26:00.001-06:00

AMRAP 20 Minutes

Run 400m
Pull-Ups x 10
Front Squat (135/95)

Who's got more functional strength?

111511 TUESDAY

2011-11-14T16:32:00.003-06:00

21-15-9

GHD Sit-Ups
Push Press (135/95)

Spend some time strengthening your mind this week.

111411 MONDAY

2011-11-13T16:52:00.000-06:00

5 Rounds for time:

50 Double Under (150 Single Unders)
Run 200m

Time to break out those fancy new jump ropes!

111211 SATURDAY/SUNDAY

2011-11-11T22:14:00.002-06:00

Happy Veterans Day IMCF!!!

Great Team Work today for a great Cause!!! WOD 4 Warriors was a great success at IMCF!! Thanks to Erin for taking so many great pictures. I think we need to get another video together soon.

I thought you might get a kick out of this video about CrossFit Etiquette, do we have any of these people in our community???

111111 FRIDAY

2011-11-10T18:06:00.004-06:00

Today is Veteran's day; a day specifically set aside by Congress to recognize our Veterans. So how do we do this? What do Vets want or need? How does WOD for Warriors make a difference? The divide between civilians and the military has never been bigger in the history of our country; as our military members return home, they do so to a community that does not understand their experience. WOD for Warriors means to be a new step in improving this communication.

Today's WOD is being videotaped, photographed, and otherwise memorialized in dozens of affiliates, by hundreds of people across the world. This effort will be packaged and sent out to Veterans, as a symbol of our solidarity, as a message of our collective thank you, and statement of our willingness to listen. We at WOD for Warriors will deliver your message, listen carefully to their response, and continue the dialogue.

What you are about to do is the essential first step.

The power lies within the idea that right now you are flipping a switch in your mind. Let your next hour belong to the men and women on the front line, and those who have been there before. Picture them watching you (because they will), and feel the honor and pride that will swell within their chest and throat when they realize the awesome collective display that your workout represents. I am struck by both the simplicity and power of our message; it gives me chills to think about the difference your actions are about to make in the day, week, and life of a person who desperately deserves it. Its going to be hard, so let's go do it together- 11 rounds, 11 exercises, 11 reps, let's WOD for Warriors.

11/11/11

11 x Rounds for Time:

11 Reps ea:

11 x Burpees
11 x Tuck Jumps
11 x HSPU (buddy holds fee
11 x Ring Dips
11 x Sit ups
11 x Air Squats
11 x Deadlift (135/95)
11 x Pull-ups
11 x Press (45/25 plates)
11 x Jumping Lunges
11-meter fireman carry

A two person team will have one member working at all times. #1 begins with burpees, once complete, #2 executes tuck jump, once complete, #1 executes HSPU while #2 holds feet, then #2 executes Ring Dips, and so forth. Since there an odd number of exercises, the second time through, #2 will start burpees, #1 will do tuck jumps, etc. The idea is a quick and even work-rest cycle, high intensity, giving it our all to honor our Veterans, and improving our ability to move more further faster!

The Bubble opens at 0800 - 1600 today. First group push will begin around 0820 for brief then begin shortly after.

Happy Veterans day everyone!!

111011 THURSDAY

2011-11-09T17:36:00.003-06:00

All,

Friday we will be conducting a Hero WOD for Warriors for Action. The "Bubble" will not open until 0800 due to Holiday hours.

Update on Shirts for 11/11//11

If you ordered 11/11/11 WOD T-shirts they are in and they look pretty frickin nice. We do have extras in all sizes if someone didn't get the chance to order. They are $20 cash or check...checks need to be made out to Lance O'Bryan. Lance will be in be at 0515 tomorrow and hang until 0645 at the latest. Lance will be out of town after Thursday, so anyone that doesn't get theirs needs to coordinate with him NLT than the morning WOD on 15 NOV so I can get payment sent to Team Red White and Blue.

WOD:

Three Rounds for time

10 Hang power cleans @ 135/95
Bear Crawl length of gym and back (200ft)

IMCF games are coming

2011-11-09T11:23:00.000-06:00

110911 WEDNESDAY

2011-11-08T18:13:00.003-06:00

5 RFT
16 one-handed KBS (53/35) (8 per arm)
Run 400
25 Back extensions

Unless you are Dan, then do half the work.. :)

Alternate arms at the top of each KBS if you can; total of 30 per round.

110811 TUESDAY

2011-11-07T17:30:00.000-06:00

5 Rounds for time

Swim 50M
25 meter kickboard
15 Crossfit standard Push up

Dan has reserved 4 lanes at the pool 0530 - 0630. You can use their kickboards too.

11711 MONDAY

2011-11-06T16:09:00.001-06:00

Red chucks. Nothing else matters.

3-3-3-2-2-1
Back squat

Post load to comments.

110511 SATURDAY/SUNDAY

2011-11-04T18:00:00.005-05:00

THE UNKNOWN and UNKNOWABLE????

Are you READY?

"Fate rarely calls upon us at a moment of our choosing" Optimus Prime.

Crossfit High Voltage from Epic Junction on Vimeo.

IMCF is preparing us for the unknown and unknowable. Each of us have improved on the 10 physical skills of Crossfit:

I. Endurance - The ability of the body system to gather, process and transport oxygen
II. Power - The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time
III. Accuracy - The ability to control movement in a given direction or at a given intensity
IV. Strength - The ability of a muscular unit, or combo of muscular units to apply to force
V. Stamina - The ability of the body to process, store, deliver, and utilize energy
VI. Agility - The ability to minimize transition time between one movement pattern to another
VII. Flexibility - The ability of maximizing range of motion at a given joint
VIII. Coordination - The ability to combine several distinct movement patterns into a singular district movement
IX. Balance - The ability to control the placement of the bodies center of gravity in relation to its' support base
X. Speed - The ability to minimize the time cycle of a repeated movement

Which one have you seen the greatest gains and which one do you still need to work on?

110411 FRIDAY

2011-11-03T18:27:00.014-05:00

For time:
20 Calorie row
30 Burpees
200m Sprint (To the Stop sign and back inside the bubble - remember to wear your reflective belt)
30 ground-to-overhead (95lb / 65lb)
30 Box Jumps (24/20)
200m Sprint
30 Pull-ups
30 Goblet Squats (a squat holding a KB) (53lb KB/36lb KB)
Length of Bubble Overhead walking lunge (45lb plate / 25lb)
200m Sprint

Teams of 4. All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movements. No athlete can begin their next station until the athlete ahead of them is clear from that station. A team’s result is the total time for all 4 members to go through the workout. Time will stop once all members are back inside the Bubble after completing the Sprint. Brief will begin at 0545 and begin shortly after. This WOD should encourage a lot of team spirit and cheering for your athletes on your team. Peer Pressure should help keep intensity high as well.

110311 THURSDAY

2011-11-02T18:38:00.001-05:00

'Tosh'

3 rounds

Run 200m

Rest

Run 400m

Rest

Run 600m

rest

Rest the exact time it takes you to do each interval in each set. Example. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

If the weather is miserable you can sub 250,500,750 rows or 50, 100, 150m swims.

110211 WEDNESDAY

2011-11-01T18:27:00.001-05:00

3 rounds for time

30 Wallballs
20 toes to bar
10 Squat snatches @ 95lb

Remember these are squat snatches, scale if you need to so you can catch the weight in a full squat.

The Snatch - Part One from Again Faster on Vimeo.

110111 TUESDAY

2011-10-31T18:22:00.001-05:00

Push Press

5-5-5-5-5

Coming soon

2011-10-30T18:44:00.000-05:00

103111 MONDAY

2011-10-30T18:06:00.002-05:00

5...4...3...2...1 of

Wall Climbs
Muscle Ups
30 foot lunge walk

For the wall climbs, start with your toes and chest on the deck, walk your feetup the wall until your chest touches the wall, and then descend back to the original position.

There are competing ideas on what should be substituted for muscle ups. Is it 4:1 pullups and dips? transitions? jumping muscle ups? I would like some of the new L1 trainers to post to comments what the CrossFit HQ trainers recommended at the cert and if possible post a link to a youtube clip if it is something like a transition.

11292011 SATURDAY/SUNDAY

2011-10-29T05:30:00.008-05:00

The Bubble is "Different"

We are so lucky to have the Bubble. It is our place of solitude where we can do abnormal things, but in our Bubble, abnormal becomes normal. Community is a huge piece of what makes Crossfit so special. I encourage all of you to look at what you bring every time you walk inside. Do you bring energy and enthusiasm to make the community better? Our gym is different, and only you can keep it that way.

Comment below on why you think our gym is different.

Affiliates throughout the country and world will be doing this WOD on 11-11-11. If you are interested in a T-Shirt contact Lance on this blog with Shirt Size NLT 31 OCT by noon. Shirts will be $20 and all the proceeds go to wounded warriors.

102811 FRIDAY

2011-10-27T17:35:00.004-05:00

"Roy"

Five rounds for time of:

225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

We will do this in a couple of groups so come on out and cheer each other on. Brief 0545 - start 0550.

Affiliates throughout the country and world will be doing this WOD on 11-11-11. If you are interested in a T-Shirt contact Lance on this blog with Shirt Size NLT 31 OCT by noon. Shirts will be $20 and all the proceeds go to wounded warriors.

The WOD:

11 Rounds:

11 Exercises

11 Reps each

to be executed in 2 person teams

1- Burpees

2- Tuck Jumps

3- HSPU - buddy holds feet

4- Ring dips

5- Sit-ups

6- Air Squats

7- Deadlift (135/95)

8- Pullups (any type)

9- Press (45/25 plates)

10- Jumping Lunges

11- 11 meter fireman's carry

A two person team will have one member working at all times. #1 begins with burpees, once complete, #2 executes tuck jump, once complete, #1 executes HSPU while #2 holds feet, then #2 executes Ring Dips, and so forth. Since there an odd number of exercises, the second time through, #2 will start burpees, #1 will do tuck jumps, etc. The idea is a quick and even work-rest cycle, high intensity, giving it our all to honor our Veterans, and improving our ability to move more further faster!

102711 THURSDAY

2011-10-26T17:28:00.002-05:00

The WOD:

11 Rounds:
11 Exercises
11 Reps each
to be executed in 2 person teams

1- Burpees
2- Tuck Jumps
3- HSPU - buddy holds feet
4- Ring dips
5- Sit-ups
6- Air Squats
7- Deadlift (135/95)
8- Pullups (any type)
9- Press (45/25 plates)
10- Jumping Lunges
11- 11 meter fireman's carry

Todays WOD

AMRAP in 18 minutes of:

10 GHD or 20 Abmat SU
20 pushups
run 400m

102611 WEDNESDAY

2011-10-25T17:24:00.035-05:00

General announcements.

The next fundamentals course is planned to be 03 Dec 11 - 0830 - 1030. We are looking for:

- Someone to act as the head cheese and promote/organise this thing. (this does not mean you teach
everything/just organise the event)- Trainers to help the head cheese;
- A PR guy/promoter to help the head cheese;

If you are any of these please say so on comments.

There is also an idea floating around for an IMCF games on 10 Dec 11. If anyone would like to make this happen ...then please do so.

Questions to James/Greg or comments.

Barbell for Boobs organization has re-opened the IMCF link in case anyone still wanted to donate and receive a T-Shirt. It is $35 and for a great cause.

WOD

Swim

10 Rounds for time: 50 yards (2 lengths)

However long it took to swim the 50 yards, halve that time for the rest time between rounds. Example:

50 yrds in 50 sec, rest 25 sec before starting next 50 yards.

If you don't have a pool do:

10 rounds for time
Sprint 100m
Rest 90 seconds

102511 TUESDAY

2011-10-24T17:42:00.002-05:00

All, the Barbell for Boobs organization has re-opened the IMCF link in case anyone still wanted to donate and receive a T-Shirt. It is $35 and for a great cause.

Snatch
7-7-7

The Burgener warmup will help you with establishing the neural pathways you need to perform the snatch.

102411 MONDAY

2011-10-23T17:06:00.006-05:00

Congratulations to all of our new Level 1 Trainers.

AMRAP in 20 Minutes

5 Handstand PU

10 Pistols (single leg squat per leg)

15 pullups

Pistols from Again Faster on Vimeo.

We will have 21 visitiors from 2nd battalion, 1st Brigade from the 101st on Tues and Thurs at 0600. We are looking for some Level 1 trainers to assist/coach them. We will put them through a warm -up, WOD specific technical training, then coach them through the WOD. This should be a good experience for some of our new Level 1 trainers or anyone else wanting to help. If interested please contact Greg McLean at gregory.mclean@us.army.mil

Today is the last day to get your name on Amber's bulk Rx rope order. If you want one put your name, rope size etc on the list on the whiteboard.

102211 Saturday/Sunday

2011-10-21T05:30:00.001-05:00

Are you "Normal" or are you "Awesome"? Ask yourself this question this weekend. Many of you are about to take the next step in your CrossFit journey as you become Level 1 Trainers. You have been given the knowledge as Level One Trainers, and with "great power" comes "great responsibility." SO ARE YOU GOING TO BE "NORMAL" OR "AWESOME"?

ONLY YOU CAN DECIDE.

102111 FRIDAY

2011-10-20T18:13:00.006-05:00

'Barbells for Boobs'

'Grace'

For time:
30 clean and jerks (135/95)

If you haven't signed up its not too late. Go here and follow the prompts to do it. If you haven't signed up you can still do the workout.

If you can't make it in in the morning I know Meg Smith is doing it at 0930 with her group.

We will do this as a group for the Morning wave and cheer each other on. First wave around 0545ish. Greg will go over some techniques for Clean and Jerk around 0530. See you there.

This should be fun!!!

102011 THURSDAY

2011-10-19T18:12:00.013-05:00

For time:

row 500m
run 1 mile

There is growing concern in the garrison world regarding runners from the bubble transiting the car park. I acknowledge that there are a range of longer term solutions to this problem. However, the first thing we must do is clean our own house. Therefore, we ask that you wear a reflective belt when you run. Obviously there is no "or else" if you don't, but, as an organization comprised nearly entirely of field grades ...I think we can do this. Do I have a volunteer to produce some reminder signage to stick up around the place?

101911 WEDNESDAY

2011-10-18T18:22:00.002-05:00

5 minute As Many Repetitions as Possible

Medicine Ball Clean followed by a Wallball (see video)

101811 TUESDAY

2011-10-17T18:20:00.001-05:00

After standard warmup,

jog 1 mile @ moderate pace

run 1 mile @ fast pace (hard to converse)

jog 1 mile @ moderate pace

If this is easy for you, add body armor or a weighted vest. A suggested route is located at: http://www.trainingpeaks.com/sr/Q6E6HWQL6JA2DEEXBO7CVQYIMY

A reminder that it is not to late to sign up for Barbells for Boobs this Friday. Go to www.barbellsforboobs.com to sign up.

102411 MONDAY

2011-10-16T16:12:00.003-05:00

Nasty Girls

3 rounds for time

50 air squats

7 muscle ups

10 Hanging Power Clean (135lbs)

The video below shows the original nastiest girls video.

101511 FRIDAY

2011-10-13T17:44:00.002-05:00

Open Gym

"Forrest"

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

This WOD can also be done as two man team. To do this one partner runs 800m whilst the other works their way through 60 L pullups, 90 toes to bar and 120 burpees. Once one partner completes their assigned exercises and 3 x 800m they can help their buddy out with their reps. See video below for L - pullups.

If you need to scale L-pullups then keep your knees bent like the girl in the background, or kip like the dude in the blue shorts.

L Sit Pull Ups Cam from CrossFit Sydney on Vimeo.

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

101411 THURSDAY

2011-10-12T18:27:00.001-05:00

Open Gym

Swim 500 yds (20 lengths or 10 laps)

If you finish the 500 yds in under 10 min, add another 250 yds

If you are not within range of a pool then run 2 miles instead.

0530 class

5X RFT OF:
200m run
15x Knees To Elbows
15x Ring Dips
15x OHS (75)

101311 WEDNESDAY

2011-10-11T18:17:00.000-05:00

Open Gym

10 min AMRAP

10 reps each of the following:
pushpress (95lb)

Sumo Deadlift High Pull (53lb kettlebell)

knees to elbows

0530 class

HANG CLEAN ( 1-1-1-1-1) SDHP ( 1-1-1-1-1)

then ....

5 sets of Max ABMAT Situps

101211 TUESDAY

2011-10-10T18:17:00.000-05:00

Open Gym

Overhead Squat

5-5-5-5-5

0530 class

MMD 1 MMD 2 8X 100M

101111 MONDAY

2011-10-09T17:58:00.001-05:00

Reminder: The "Bubble" will not be open until 0800 today, due to Holiday hours.

Open Gym

'Annie' 50-40-30-20-10

Double unders

ABMAT Situps

0530 Class

HANG SNATCH ( 1-1-1-1-1)

DROP SNATCH ( 1-1-1-1-1)

then ..... 5 rounds of max rep pushups