TactFitters,

Before partaking in the festivities at CrossFit Hydro, join Coach Mieke at 0900 in the TactFit area (try to be there by 0845) as she will be running…..

The Dirty Leprechaun!!!!!!

Bring your GREEN!

Attention all TactFitters!

Two big announcements. First…..
The good folks over at CrossFit Hydro have extended an invite to our TactFit family to atted their St. Patrick’s Day WOD and BBQ tomorrow.

It kicks off at noon this Saturday.  Details straight from their website….

“It’s Official… One Month Open Celebration & St. Patrick’s Day BBQ Will Be This Coming Saturday, March 17th… We Will Do A Kick Ass Team WOD @ 12PM & Eat & Drink Afterward… Bring Your Own Adult Beverage Of Choice Along With Food & Meat To Cook Of You Choice… All Friends, Family & Non-Members Are Also Welcome To Workout & Eat! COMMUNITY!!”

CrossFit Hydro is one of the up and coming CrossFit Affiliates that are destined for great things.  As you can see, like us, they embrace the community aspect of CrossFit.  We’re all one big happy family, so show them some love too and go get a great workout and bring some meat to grill!  Plus, in the spirit of competetion, show ’em how TOTF rolls in WODs! 🙂

Check them out here  http://crossfithydro.blogspot.com/

Driections from base

Turn right to merge onto US-75 N
		7.7 mi
	8. Take the exit onto I-80 W toward Lincoln
		2.5 mi
	9. Take exit 450 for 60th St
		0.5 mi
	10. Turn right onto S 60th St
		0.9 mi
	11. Turn left onto Center St Destination will be on the left
		0.2 mi

6177 Center St Omaha, NE 68106

Strength:

Squat
82.5% of 1RM
8 sets of 2 reps.  Set starts every 2 min..
If you do not have an established 1RM, you will try to find a heavy weight to use.

WOD:

“Diane”
21-15-9
Deadlift (225/155)
Handstand pushup

Post time/scaling/thoughts to comments/www.logwod.com

Vid courtesy of Practice CrossFit

Watch the following vid for options for scaling.  The three options we will use will be knees on the box and body in a pike, feet on the box and pike, or wall facing HSPU. The other scaling options mentioned are great for when you have time for practicing the movement.  When would that be?  Hmmmm, after a workout?  Before a workout?  On the weekend?  Any time we don’t have a class going on?  Remember, your fitness does not just happen the one hour a day you are here for class.  For those who don’t have HSPUs, consider ALL these progressions your homework. The big thing to remember is keeping an active shoulder at the top, having the elbows from flaring out on the way down, and not overextending the arch of the back.  IF you scale, post what one you used to comments so the next time these come up, you will know what you used and can either use that same one or try to move to the next progression

Video and info courtesy of Games.crossfit.com, and video filmed in God’s Country, otherwise known as Columbus, Ohio 🙂

Workout 12 . 4

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20lbs to 10′ target)

90 Double-unders

30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (14lbs to 9′ target)

90 Double-unders

30 Muscle-ups

For Masters over 54, see PDF below

CrossFit Games Open 12.4

Additional Notes

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of wall balls, plus the number of double-unders, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.

Equipment

To complete this workout you will need:

• A medicine ball of the appropriate weight for your division
• A wall of target set at the specified height
• A jump rope
• A set of gymnastic rings hung so that you can successfully perform a muscle-up

Strength/Skill:

Snatch Balance
We will spend time getting comfortable going from having the bar on your back, hands the distance of an overhead squat grip, bumping the bar with a dip-drive and DROPPING down to the bottom of an over head squat.  Anytime we do the Burgener Warmup, you do this, just now we will try it with weight.

Video courtesy of CrossFit Emerald Coast.  Coach Burgener goes over the mechanics of the snatch balance.  Shallow dip, Drive up HARD and fully open hip, as the bar goes weightless, QUICKLY drop down to the bottom of an overhead squat ensuring you time the lockout of your arms in the overhead position with when you hit the bottom of the squat.

WOD:

15-12-9-6-3
Power clean(135/75)
Burpees

Power cleans will always start from the ground.

For burpees, both chest and thighs must touch the ground at the bottom.  You must jump and clap at the top of the movement.

Post time and thoughts to comments/www.logwod.com

Cash Out:

Tabata roll out.

In order,

Calves
Hamstrings
Quads
Glutes
Back
20 sec ea
10 sec rest in between each

Strength

Shoulder Press

20min to get 15 reps at 85% of your 1RM

Any rep scheme, meaning, you can do them one at a time, two at a time, 5 at a time, ect…as long as you finish in under 20 minutes.

For those that do not have a 1RM, we will work to find a weight heavy enough to make 15 reps doable, but rough.

WOD

4 Rounds for time

50 Air Squats

400m run

For the rep to count, you MUST reach full range of motion, meaning, the crease of your hip MUST go past the knee.  If it does not, NO REP!  Only exception is if you do not have the flexability to hit the correct depth.  If this is the case, the coach will set your depth prior to the start.  Once established you MUST hit that depth for the rep to count

Cash Out

Shoulder band stretch

Hamstring band stretch

2 min ea side

A look at (hopefully) five new CrossFit Level One Certificate Holders (we find out for sure by the end of the week).

Once again, this could not have been possible without the great community that is all of you guys!

Strength:
(Full) Clean and (Split) Jerk – 1RM
20 minute time limit (get in at least 6 sets.  Use rep scheme  of 5,3,2,1,1,1..if need be 1 additional 1 rep)
Courtesy of www.crossfitathletelab.com

Remember,
For the FULL SQUAT CLEAN…
-First pull (off the floor) is the speed of a deadlift
-2nd pull, when you make contact with mid-thigh (contact point), EXPLOSIVELY open the hips, keep arms straight
-After shrug, pull your body under the bar (FAST!).  Hit the bottom of the front squat as quick as you can!
-Turn the elbows over QUICK!  And get the elbows HIGH!
-DRIVE KNEES OUT when you stand up in the front squat

For the Jerk, we will use split jerk.  Funny how we worked that technique on Friday, hmmmmm?
-Get set, take in a BIG breath, this will help keep your chest high
-Dip, Drive, Press, and drop into split
-To ensure a solid landing, get your head through, weight right over scapulas (shoulder blades)
-Stand up all the way before putting the weight down

WOD:
3rounds
25 pushups
25 Squats
15 wallballs

250m row

Cash Out:

Couch stretch

Pec band stretch (throw band over bar on cage or top of rack like doing shoulder stretch, extend arm all the way, turn body so you feel the stretch on the pec)

2 min each side, each stretch

Skill:

Split Jerk  Technique

Video courtesy of CrossFit HQ.  Coach Burgener gives some good points on feet positioning both at the set up and in the split.  During warmup, we will use the PVC on the ground to help you feel out the landing of your split.

Strength:

Split Jerk 1rm

In order to find this, we will do 7 sets of singles, moving up in weight every set.

Record highest successful weight to www.logwod.com

Cash Out:

One set of strict pull-ups to failure.

One set of kipping pull-ups to failure

Photo of Coach Marco doing 12.1 with Coach Sergio judging.  On behalf of these two, Coach Will, Coach John, and myself, I want to say thank you to all our TactFit members and coaches.  It is because of your dedication to this program that has made it so successful that the base saw fit to send the five of us to St. Paul MN this weekend to get our CrossFit Level One Certification.  This will help us become even better coaches for each and every one of you.

And also, a big thank you in particular to Col Tullos, Gavin Tullos, Mark Gerim, Marcy Jameson-Plautz, and everyone else that heped in the process for getting these certs paid for.  We are all forever grateful.

Strength:

Push press

8 sets of 3 Reps @80% of 1RM

Sets start every 2:30

Post weight used and successful sets to www.logwod.com

A good explanation of the body for the dip/drive by Coach Glassman, courtesy of CrossFit HQ

When doing multiple reps, make sure the bar touches your shoulders BEFORE you begin your dip/drive.  Otherwise, you create more work for your self.  Miss-timing the dip will mean, as you begin your drive up, the force of the weight coming down will take away some of your power, making your shoulders do more work instead of having the powerful hip drive launch the weight.

WOD:

For time

25 double unders

21 box jumps

25 double unders

15 box jumps

25 double unders

9 box jumps

For box jumps – 24″/20″

Post time to comments/www.logwod.com

Cash Out:

Heel Cord work.  Watch this video closely!  Courtesy of Mobility WOD.  Notice the arch motion you will do with your foot as you floss those fibers.  You’ll thank me…in a few days, but not today 🙂