Thursday 20140731 Open Class

Posted: July 30, 2014 by ladygrape01 in Uncategorized

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Coach John and Coach Salt at the SNCO Induction Ceremony for Johns promotion to Master Sergeant. 

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S/S/S:

Sumo Deadlift

3×80%

3×85%, 3×90%

65% x Max Reps

Post weight to comments/ LogWOD

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WOD:

4 Rounds for Time:
20 Ab Mat Situps
10 Thrusters 115/85

Scaling Options-

Ab Mat SU – feet anchored w/DB sit up

Thruster – 95/65, 75/55, 65/35

Post time to comments/ LogWOD

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Xtra:

EMOM – 12min:

Level 1 – 8-10 Pull-ups

Level 2 – 5-8 C2B Pull-ups

Level 3 – 3-5 Ring Muscle Ups

*Choose the highest level you can complete based on ability.

*Pick the number of reps based on what you can maintain for all sets.

ALL LEVELS ARE CHALLENGING

 

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Homework (done on your own outside of class):

Cobra Pose

Couch Stretch

Banded Lat Stretch (on pull up rig)

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A Word from Shadow Coach Logan- 

There is a high volume of pull-ups in this weeks programming and we would like to remind everyone to take care of their hands. For some helpful tips Tabata Times has a great article on how to take care of your hands and calluses. You can find that article here.

Another great way to protect your hands is to use gloves, grips, or tape. If you don’t have gloves or grips here is a great video on how to tape your hands properly.

How to make a gymnastic grip using athletic tape. Video courtesy of Mie Yoshinaga.

Take care of your hands folks!

Wednesday 20140730 Open Class

Posted: July 29, 2014 by ladygrape01 in Uncategorized
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Just wanted to take a quick minute to say thank you for letting me be a part
of the TOTF community for the past three years.  So many good things have
happened with this program, and none of it is possible without the great
community of like-minded athletes looking to better themselves and those
around them.  I am proud of what this program has done and have high hopes
for those that come after me to take it to even further heights.
Always be involved.  Always encourage.  Always strive to get better.

See you down the road,
Coach D


(to steal a saying from the TRUE Godfather of TOTF)

CAN!!!!

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WOD:

“Kar-Angie-en”
For Time:
75 Wall Balls
50 Pull Ups
50 Push Ups
50 Butterfly Sit Ups
50 Air Squats
75 Wall Balls
50 Pull Ups
50 Push Ups
50 BF Sit Ups
50 Air Squats

Scaling Options-

2X

50 Wall Balls

30 Pull Ups

30 Push ups

30 BF Situps

30 Air Squats

Post time to comments/ LogWOD

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Xtra:

3 Sets:

Max Plank Hold

*Rest 2-3min between sets

When holding a plank, think about bringing pelvis to breast bone or using a “pelvic tilt.” Turning the pelvis under will round the back but be stronger for the core, very similar to a hollow body position.

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Homework (done on your own outside of class):

Pigeon Pose

Couch Stretch

Banded Front Rack Mobility

Stretch Chest

Oly Wall Squat Stretch

Tuesday 20140729 Open Class

Posted: July 28, 2014 by ladygrape01 in Uncategorized
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The TOTF Fun Comp and Farewell to Coach Dave was a huge success. Thank you to all that came out for the competition as well as the BBQ. You will be truly missed Coach D. 

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S/S/S:

Push Press

3×80%

3×85%

3×90%

65% x Max Reps

Post weight to comments/ LogWOD

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WOD:

3 Deadlift 315/225
300m Row
6 Deadlift 315/225
600m Row
9 Deadlift 315/225
900m Row

Scaling Options-

75% or 1RM
70% of 1RM

Post time to comments/ LogWOD

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Xtra:

EMOM for 12min (4 Sets):

Min 1 – 10 Strict Toes 2 Bar

Min 2 – 50 Double Unders

Min 3 – 6 “3 count” Banded Good mornings

During strict T2B, keep legs as straight as possible, stair at an object in front (do not get too much leaning back), and point toes. Strive for unbroken on DU. Banded Good Mornings at the tempo of 3 second decent, 3 second extension.

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Homework (done on your own outside of class):

Banded Hamstring Stretch

3 x 30 seconds per side

Monday 20140728 Open Class

Posted: July 27, 2014 by ladygrape01 in Uncategorized
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We had two birthdays over the weekend; Kory Kearnry and Rodney Rodriguez. A big TOTF Happy Birthday to you guys! Time to make up some burpees! We also said goodbye to Alex Harris (yellow shirt) on Friday, best of luck Alex!

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S/S/S:

Front Squat

3×80%

3×85%

3×90%

65% x max reps

Post weight to comments/ LogWOD

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WOD:

For Time:
30 Bar Muscle ups

Scaling options-

A. Ring MUs
B. Jumping Bar MUs with bar above elbow when arms OH
C. Burpee to Chest to Bar Pull Ups
D. Burpee to Jumping Pull Ups

Post time to comments/ LogWOD

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Xtra:

Every 4min for 12min (3 Sets):

12 Alt. Pistols (asst. – scale)

12 Alt. Dumbbell Snatch (70/45)

12 Thrusters (135/95)

Alternate pistols for 12. Hold on to an object or rings for assisted pistol, just don’t depend on the object too much (primarily for balance). Go Heavy on DB Snatch. If 70/45 is too heavy to stay powerful, scale to 55/30.  Thrusters, all about power baby! When performing the thrusters, rest and put ½ – 1 sec pause at the top.

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Homework (done on your own outside of class):

Couch Stretch

Roll Lower back and thoracic spine

Saturday 20140726 Open Class @ 0900

Posted: July 25, 2014 by ladygrape01 in Uncategorized
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Coach Dave LeClaire will soon be leaving Nebraska, and tomorrow we will send him off the best way we know how- With a day full of sweat, hard work, and good times! CAN!
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To all TOTF members- Todays 0900 class will be the first WOD of the in-house Free Fun Competition. 

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WOD:

 You have to show up to find out!

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Xtra:

 High five your fellow athletes!

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Homework (done on your own outside of class):

Hydrate and stretch

Friday 20140725 Open Class

Posted: July 24, 2014 by ladygrape01 in Uncategorized

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Congratulations to Coach Courtland and his wife Amber on the birth of their little man! 

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S/S/S:

Floor Press

5×75%, 5×80%, 5×85%, 60% x max reps

(% based off 2RM)

Post weight to comments/ LogWOD

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WOD:

Every 10 sec for 1 min—1 Over Head Squat
-rest 1 min, increase weight and then…
Every 20 sec for 2 min—2 OHS
-rest 2 min, increase weight then…
Every 30 sec for 3 min—3 OHS

Score = total successful reps

Find weight you can handle for 7-8 unbroken reps.  Use that for the 1 minute round.  Make jumps from there.  If you miss a lift in any round, rest until the next beep.  Ex, I miss rep 6 of the first minute (1 rep every 10 seconds), I will rest through the 7th rep, and attempt again on the 8th rep.  If you fail 2 in a row, you can lower the weight.

Post score to comments/ LogWOD

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Xtra:

Pistols

Don’t have Pistols- Work Sergio’s Pistol Development

Video courtesy of SergioFact.

Have Pistols – Work Weighted Pistols – 5 Rnds of 6 Alternating Leg

Watch from the 56 second mark. Video courtesy of ZenTrainer.

Have Weighted Pistols – Get Heavier — 5 Rnds of 6 Alternating

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Homework (done on your own outside of class):

Banded Over Head stretch – 2 min per

Roll out quads – 1 min per(slow.  Make it count)

Banded tricep stretch – 2 min per

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To all TOTF members- don’t forget about the upcoming in-house Free Fun Competition this Saturday July 26th. For more information talk to Jeff Hart or Kimberly Groeper. There is scaling for all levels and we would love to have all of TOTF there! 

Thursday 20140724 Open Class

Posted: July 23, 2014 by ladygrape01 in Uncategorized

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Bobby Smith at CrossFit AKP while in Ohio. Good stuff Bob! 

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Athletes please be aware with the heat and humidity this summer it is very important that you drink plenty of water before, during, and after class. 

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S/S/S:

Sumo Deadlift

5×75%, 5×80%, 5×85%, 60% x max reps

(% based off of 2RM)

Prior to first rep, load up hamstrings, keep legs straight, reach down, grab bar, try to wedge your butt under the bar as you bring your shins toward the bar.  Once they make contact, pull up.

Post weight to comments/ LogWOD

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WOD:

1 Shuttle Run (50M down, 50M back)
5 Toe2Bars
2 Shuttle Runs
10 Toe2Bars
3 Shuttle Run
15 Toe2Bars
4 Shuttle Run
20 Toe2Bars
5 Shuttle Run
25 Toe2Bars

Scaling Options:

Shuttle run – cut to 25 down, 25 back

T2B – Knees2Elbows 

Post time to comments/ LogWOD

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Xtra:

Every Minute On the Minute – 10 min

5 Ninja Roll to Burpee

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Homework (done on your own outside of class):

Video courtesy of Mobility WOD.

Heel cord mash – 3 min per side

Back extensions(slow) 2×10

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To all TOTF members- don’t forget about the upcoming in-house Free Fun Competition this Saturday July 26th. For more information talk to Jeff Hart or Kimberly Groeper. There is scaling for all levels and we would love to have all of TOTF there!