Saturday 20140419 Open Class @ 0900

Posted: April 18, 2014 by ladygrape01 in Uncategorized
CIAMemorialWall_th

 

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

WOD:

“The Seven”

7 Rounds For Time:

7 Hand Stand Push-Ups

7 Thruster 135/95

7 Knees 2 Elbows

7 Deadlifts 245/185

7 Burpees

7 KettleBell Swings 2/1.5pd

7 Pull-ups

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Xtra Work:

None

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Homework (done on your own outside of class):

Bully Stretch – 2 min per side

Lat stretch – 2 min per side

Couch stretch – 2 min per leg

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Reminders:

USA-Weightlifting Sport and Performance certification – May 3 & 4

TACTFIT Summer Showdown – June 14th

Friday 20140418 Open Class

Posted: April 17, 2014 by ladygrape01 in Uncategorized

S/S/S:

For the floor press you want to pause at the bottom and let the triceps touch the floor, then press up. Keep the hips on the floor, if you need to, extend the legs straight out. The floor press will help increase your lock out strength!  Video courtesy of RougeFitness.

Floor Press

5X3 @ 65% of Bench Press 1 Rep Max

(from 11 Apr)

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WOD:

Side-to-side plyo pushups means that you will have one hand on the ground the other on the plate. You will go down into a pushup, then project upwards while switching hands in mid air. When doing the plyo pushups always absorb the impact at 90 degrees, don’t keep the arms locked out! Video courtesy of TestosteroneNation.

3-6-9-9-6-3

Ring Dip

Plyo Push Up (45/25)

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Xtra Work:

3 Rounds:

30 Banded Face Pulls

Max Effort strict Pull-Ups

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Homework (done on your own outside of class):

Video courtesy of Mobility WOD.

2 min door way stretch

5 way shoulder

(overhead lat; overhead front rack; palm up/turn away; palm up/across body; banded bully)

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Reminders:

USA-Weightlifting Sport and Performance certification – May 3 & 4

TACTFIT Summer Showdown – June 14th

Thursday 20140417 Open Class

Posted: April 16, 2014 by ladygrape01 in Uncategorized

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Coach Dave teaching the onramp class how to do burpees this morning.

WOD:

CrossFit Olympic Total

3 Attempts at:

Snatch

Clean And Jerk

Rule of thumb, go for something you KNOW you can get, then something you SHOULD get, then something you WANT to get.

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Xtra Work:

Do Homework

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Homework (done on your own outside of class):

Video courtesy of ParadisoCrossFit1

2 min Olympic wall squat

60 Second dead hang from bar

 

Reminders:

USA-Weightlifting Sport and Performance certification – May 3 & 4

TACTFIT Summer Showdown – June 14th

Wednesday 20140416 Open Class

Posted: April 15, 2014 by ladygrape01 in Uncategorized
photo
Functional fitness in action! Nice team work Carl and Jeff! Also, congrats to our new level 1, Jeff Hart! 

S/S/S:

Make Up Monday or Tuesday

Front Squat 1 Rep Max

Sumo Deadlift 1 Rep Max

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Note : if you are making up Monday or Tuesday, you will do the associated WOD for that day. Look back on the previous posts to see the WODs.

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WOD:

For Time:

1.5 Mile run

2.5K Row

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Xtra Work:

3 rounds:

10 Glute Ham Raise

20 GHD sit up

NOT FOR TIME, do under control!

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Homework (done on your own outside of class):

Roll out:

Calves

Hamstrings

Quads

Adductors

Tuesday 20140415 Open Class

Posted: April 14, 2014 by ladygrape01 in Uncategorized

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Coach Courtland Holloway get some work in at Wildcat CrossFit in Tucson, AZ. 

S/S/S:

Set up: wide stance, toes slightly out but still tracking over toes, close narrow grip, weight in heels, lumbar curve locked, shoulders slightly in front of the bar, bar in contact with shins, and arms locked out straight. Execution: drive through the heels to full extension of the hip, knees back first, with hips and shoulders moving upwards at the same time. Return the bar to the ground; hips back, then knees bend, and back to the setup position. Make sure to put tension on the bar prior to lifting. Video courtesy of MobilityWOD.

Sumo Deadlift 1 Rep Max

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WOD:

3 Rounds:

2 Min Row for Cals

2 Min AMRAP Thrusters (95/65)

Score = Reps + Cals

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Xtra Work:

Reverse Hypers

4×15 with a 1 sec up, 3 sec down tempo

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Homework (done on your own outside of class):

10 Cat/Cow Stretch

10 Downward Dog to Cobra

2 min couch stretch

Monday 20140414 Open Class

Posted: April 13, 2014 by ladygrape01 in Uncategorized

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A big TOTF Happy Birthday to Coach David “Salt” Bacot! Picture of Saturday’s Hero WOD on his birthday.

S/S/S:

Set Up
- Execute the Front Squat using all points of performance found in the Air Squat while racking the bar in the ‘front rack’ position
- Finding the ‘front rack’ — use a PVC pipe or broomstick to focus on technique
- Hands are outside the shoulders
- Pinch the bar (PVC or broomstick) in your finger and thumbs (loose finger tip grip) and place on shoulders
- The bar should be resting on the shoulders while the hands ‘baby-sit’ the bar (balance the bar) resting on the fingertips
- Lift your elbows so they are parallel to the floor

Execution
- Follow execution for the Air Squat while maintaining high elbows (parallel to the floor) throughout the entire movement Video courtesy of ReebokCFOne.

Front Squat 1 Rep Max

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WOD:

For Time:

Buy in – 800M Run

2Rounds:

15 Overhead Squat (115/85)

20 Power Cleans (115/85)

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Xtra Work:

Pistol work

4 rounds, 4-8 reps per leg

Scale to band assists or sitting to plate as needed

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Homework (done on your own outside of class):

2 min Banded Ankle Mobility (20/10)

2 Min Banded shoulder distraction (20/10)

 

Saturday 20140412 Open Class @ 0900

Posted: April 11, 2014 by ladygrape01 in Uncategorized

HeroBlakeMclendon_th

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

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WOD:

“Blake”

Four rounds For Time of:

100 foot Walking lunge with 45/25lb plate held overhead

30 Box jump (24/20)

20 Wallball shots (20/14)

10 Handstand push-ups

Post time to comments/ LogWOD .

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X-tra Work:

None

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Homework (done on your own outside of class):

Rest

Recover

Prep for next week