Archive for May, 2012

Friday 20120601 Open Workout

Posted: May 31, 2012 by totactfit01 in Uncategorized

Strength:

Dead Lift – Set 3 Rep Max

Do reps of 7, 5, 5, 3, 3 increasing weight every set.

Sets start on a 2.5 min clock

Enter 3RM to comments/www.logwod.com

Once you set your 3 rep max, take that weight, multiply by 3, then multiply by .0333, then add the original weight.  This new weight is your theoretic 1 rep max.

(Example: If you did 200 for 3RM, it would be 200[weight] x 3[reps]= 600 x .0333 = 19.98 + 200 [original weight]= 219.98, round-up to 220.  That would be your projected 1 Rep Max.  Having this formula would be helpful down the road, so I suggest putting it…hmmm…I don;t know…in your LOGBOOK! (shameless plug.  See Coach John for info on these bad boys)

Keep this number handy because….

WOD:

10!

65% 1RM (estimated) Deadlift

Wall Ball (20/14)

So 10 Deadlifts, 10 Wall Balls, 9 Deadlift, 9 WallBalls, ect…

Post time to comments/www.logwod.com

Extra Credit:

Squat Clean Technique

Video courtesy of LoveFitnessEd.  Please pay close attention to the notes on the video.

Cash Out:

Roll Out your back

Picture courtesy of the Cornhusker State Games website.  This competition is coming up this July and will feature a CrossFit event.  There will be individual and team events.  I would like to see us put a team together and have folks in the individual competition as well.  Any takers?  Post thoughts to comments.

Also, more info can be found at http://www.cornhuskerstategames.com/index.php?module=cms&page=206

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Thursday 20120531 Open Workout

Posted: May 30, 2012 by totactfit01 in Uncategorized

Strength:

Press – Set 3 Rep Max

Do reps of 7, 5, 5, 3, 3 increasing weight each set.  Last set will be your 3 Rep Max (3RM).  There is a 15 minute time limit.

Post 3RM to comments/www.logwod.com

Video courtesy of CrossFit HQ.  Coach Rip hitting key points on a good Press.

Points to remember:

Core tight throughout the movement.  Also, lock the legs out and do not release them until your set is done.

Keep the elbows slightly in front of the bar.  A good way to do this is have your grip just barely outside of shoulder width.  When you grab the bar, try to push your biceps into your chest Keep the bar path in a straight line.

Don’t allow the bar to go out wide around your face.  Use the “double-chin” method to move your head out of the way.

At the top of the movement, don’t exagerate your position, meaning, don’t overly arch your back.  Keep your core tight.  Shrug up the shoulder, not just the traps.

WOD:

Press 3RM for 1 rep On The Minute for 10 minutes….

THEN….

DEATH BY BURPEES

(1 rep on the minute, add a rep each minute.  Continue until you cannot complete all the reps within the minute)

Post highest round completed to comments/www.logwod.com

Extra Credit:

Find 1RM Jerk from rack

Cash Out:

Anterior delt rollout

Video courtesy of Mobility WOD.  No, you are not seeing things.  This is the same mobility work we did last week.  Why do it again?  Because it works and because we taxed the hell out of you shoulders.  You’re welcome.

Wednesday 20120530 Open Workout

Posted: May 29, 2012 by totactfit01 in Uncategorized

Strength:

SQUAT – 3, 3, 3, 3, 3

Increase weight each set.  Sets start on a 3 minute clock.

Post highest weight used to comments/www.logwod.com

Video courtesy of StartingStrength.com   Coach Rip helping correct hip drive in the squat.  Notice how when the athlete concentrates too much on raising the chest rather than driving up through the hips, it makes his knees go forward and takes the hamstrings out of the lift.  But, as coach Rip says, don’t drive your butt up at the expense of standing up.  This means, keep the back in a good position from the start of the movement and maintain it through the whole lift.  Don’t let your body fold up on you.

WOD:

Five Rounds for Time:

5 Power Snatch  (95/65)

5 Ring Dips

400m run

Post time to comments/www.logwod.com

Video courtesy of crackyflipside.  Watch the power snatch portion.   I want you to see the start of this gentleman’s hip position.  In the power snatch, the left video is improper, the right is better. Since the hips start lower than the knees, the bar must travel outward to clear the knees and the lifter will lose leverage. When he starts with his hips higher, he maintains the leverage.  MEaning, when you do yours today, set the hips slightly lower than deadlift, but don;t let the hips drop below the knee.

Extra Credit:

Weighted Pullups 3×5

Cash Out:

shoulder/bench mobility

Video courtesy of Mobility WOD.

Pic of most of the group that came out for “Murph” at 1000 on Memorial Day.  Thank you to everyone who came out over our Hero WOD Memorial Day Marathon.  I am constantly blown away in the community spirit you guys have!

Tuesday 20120529 Open Workout

Posted: May 28, 2012 by totactfit01 in Uncategorized

DON’T FORGET, THERE WILL BE AN 0600 CLASS TODAY!

Strength:

Bench Press

5-5-5+

Warmup with bar.  Start with 10 reps of a light weight then move up about 10-20lbs for medium set of 7.  Then choose a weight you can complete 5 challenging reps for 2 sets.  Use the same weight for the final set and go until failure.  Go all out!  Also, during the sets of 5, start sets every 2.5 minutes.

Record weight used for sets of 5 to www.logwod.com

WOD:

Tabata:

Squats/Butterfly Situps

Record total reps to www.logwod.com

followed by…

4x100m sprints

The time it takes you to walk back to the start line will be your rest.

Post fastest time to www.logwod.com

Extra Credit:

Find 1RM Overhead Squat

Cash Out:

Work on butterfly pullup technique

Video courtesy of CrossFit Park City.  Good transitions from Games legend Chris Spealler.  Take a few minutes and see which progression you can successfully complete.  See how far you can get!

Also, don’t forget…

We will be running a Special 5 day Strength and Conditioning Mini Camp 11-15 June.  It will consist of two-a-day training at 0800 and 1600 each day, and then a special three-a-day on Friday (0800-1200-1600).  All Mini Camp sessions will be 1 hour in length will include a warmup associated with the activity of the day, a Strength/Skill training session that includes specific instruction (will teach squat, deadlift, power clean, press, bench press), speed work, footwork, balance work, and conditioning drills, warm down stretch.

Monday, Memorial Day Murph

Posted: May 27, 2012 by totactfit01 in Uncategorized

MEMORIAL DAY SCHEDULE: We will run one class today at 1000

For those who have taken part in our inaugural “Hero WOD Memorial Day Weekend” Marathon, I would like to say thank you from our staff. 

While we should all take time this weekend to be with family and friends, this is also a time to honor those who made the ultimate sacrifice so we would be able to enjoy these good times.  I can’t think of a better way to honor them than by pushing ourselves through these workouts that were made in their honor.

Therefore, our last Hero WOD for the weekend will be….

WOD:

“Murph”
For time:

Run 1 mile

100 Pull ups

200 Push ups

300 Air Squats

Run 1 mile

Record time to comments/www.logwod.com

Video courtesy of USNavyVisualNews

Picture courtesy of CrossFit HQ

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

If you’ve got a twenty pound vest or body armor, wear it.

Should you need it, we will have scaling options posted on the Whiteboard.

COME GET SOME!!!

 

Also, don’t forget…

We will be running a Special 5 day Strength and Conditioning Mini Camp 11-15 June.  It will consist of two-a-day training at 0800 and 1600 each day, and then a special three-a-day on Friday (0800-1200-1600).  All Mini Camp sessions will be 1 hour in length will include a warmup associated with the activity of the day, a Strength/Skill training session that includes specific instruction (will teach squat, deadlift, power clean, press, bench press), speed work, footwork, balance work, and conditioning drills, warm down stretch.

Saturday 20120526 Hero WOD

Posted: May 25, 2012 by totactfit01 in Uncategorized

Welcome to Day Two of CFTOTF’s inaugural Hero WOD Memorial Day Weekend.  Once again, we will run one class today, at 0900.

Today’s WOD will be….

“DT”

Five rounds for time of:

155/110 pound Deadlift, 12 reps

155/110 pound Hang power clean, 9 reps

155/110 pound Push jerk, 6 reps

Photo courtesy of CrossFit.com

For those that don’t know SSGT Timothy Davis’ story, the below is from the local news report after he fell in battle….

MONTESANO — Staff Sgt. Timothy P. Davis was continuing a long family history of military service when he enlisted in the U.S. Air Force a decade ago, his mother Sally Sheldon said.

But on Friday, with three uniformed Air Force personnel on her doorstep, she got the news no mother ever wants to hear.

Davis was killed in the Oruzgan province of Afghanistan on Friday. According to an official letter from Major Gen. K.C. McClain, Commander of the Air Force Personnel Center, she received and shared with The Daily World, the death was from “the result of injuries received from an improvised explosive device.”

The letter notes that further details were unavailable but asked Mrs. Sheldon to “please accept the Air Force’s deepest condolences.”

“They told me he died quickly,” Mrs. Sheldon said. “He knew the Lord and he brought me much honor.”

Davis, who just turned 28, would have been married for five years next month. He has a 1-year-old son, Timmy Junior, who also went by T.J.

“My breath has just been taken away,” his wife Meagan said by phone from Spokane. “I am still in shock.”

He met Meagan while training at Fairchild Air Force Base near Spokane.

Tim Davis, his wife Meagan, and their son Tim Jr. pose for a family photo before he was deployed.

His dad, Mike, lives in Ocean Shores. His mom lives in South Aberdeen. His siblings include Ben, 29, of Texas; and younger sister Noel, 26, of Burien. Much of his extended family lives in the Montesano area.

Davis grew up in Montesano, graduating from Monte High School in 1999. He was an accomplished wrestler who once took seventh in a state tournament and played on the football team, his mother said.

His unit was based out of Hurlburt Field, Fla., where he was part of the 23rd Special Tactics Squadron and worked as a combat controller, his wife said.

Memorial Services will be conducted for Davis in Florida, but, per his wishes, he will be flown to Montesano for another service. He’ll be buried in the Harbor area, his aunt Mary Sheldon said.

His father, Mike Davis, noted that his son had recently attended the funeral of another combat controller and recognized that he may very well die some day himself.

“He told me, ‘I don’t want you to be stuck in a grieving mood. I want you to get through it and move on. Think about all of those fishing moments and Dad Sundays.’ ”

His uncle Jim Sheldon noted that Davis had been given everything from underwater training to land survival and parachute training.

“He worked with a little cadre of Green Berets calling in coordinates and taking the lay of the land to call in fire power and air strikes,” Jim said.

On more than one occasion he put himself in harm’s way, his family members said.

His whole unit had won a Bronze Star for their actions during one combat outing. When he was wounded with shrapnel another time, Davis was awarded a Purple Heart. Because he didn’t lose a limb, his family said Davis always said he didn’t deserve the award.

“He just called me the week before and said his friend got shot in the face, a Green Beret, and he was worried,” Jim said, noting he really got to know Davis when he came to live with him and his wife Mary for two years during high school.

“He couldn’t really tell me what was going on. But I knew. I said, ‘It’s escalating isn’t it?’ But he didn’t say anything. And I said, ‘You don’t have to tell me everything, I know.’ ”

Mrs. Sheldon said she had been worried after hearing President Obama’s announcement on Tuesday that another 17,000 U.S. soldiers and Marines would be sent to Afghanistan to join the 38,000 troops already there.

In Obama’s announcement, the president stated, “This increase is necessary to stabilize a deteriorating situation in Afghanistan, which has not received the strategic attention, direction and resources it urgently requires.”

“As soon as I heard that I was worried,” Mrs. Sheldon said. “I was worried we weren’t doing well.”

His uncle John Sheldon said he had heard from Tim as soon as last week.

“I was concerned about him ever since he got wounded the first time,” John said. “Tim was asking me for some advice to invest his money. I told him, ‘Don’t do the young man thing and blow all of your money. Save for your future.’ And he was doing that.”

John is a Vietnam veteran, having served in the Air Force, too. Two of John’s uncles were in the Air Force and his dad Buck was in the Army. Buck was captured in North Africa during World War II, but survived and earned his own Purple Heart for enduring the pain and suffering that went with two years of imprisonment.

“Tim always wanted to serve,” John said.

“Tim was the glue (of our family),” his brother Ben added by phone. “He was always taking charge … protecting me. He was very strong willed, very strong minded. He was just a great person.”

His Aunt Mary recounted a story about the young Davis trying to be tough and fearless. He had decided to take his bike behind Monte High, where there is a large hill, and ride down with no hands on the handlebars and closed eyes. He crashed and came back with his chin split open and bleeding.

When they took him to the hospital, and they injected the local anesthetic into his chin, she said, “he didn’t make a sound. There was never any doubt he was tough.”

Davis also had a lot of nicknames. During basic training, his unit called him “The Rock,” because he could always be counted on. His mom called him “Tim-Bo” — akin to “Rambo” from the war movies.

“As a little boy, I also called him ‘my little mountain goat’ because he always climbed on everything,” his mom said.

His uncle Jim called him “Slider” because when Davis was younger, he let a jar of peanuts slide from his hand and land on the floor of a buddy’s truck who was a stickler for having a spotless rig.

His uncle John noted that one of Tim’s favorite movie heroes was John Wayne.

“And, like John Wayne, he didn’t talk a lot but when he did, he said something that meant a lot,” John said. “We’ll miss him.”

“He would be the first one in and the last one out,” his dad added. “He hated what was going on around the world and wanted to make a difference.”

Courtesy of CrossFit HQ.  2008 CrossFit Games Champ Jason Khalipa burning through DT.  Do likewise athletes,…do likewise.

Friday 20120525 Open Workout

Posted: May 24, 2012 by totactfit01 in Uncategorized

MEMORIAL DAY WEEKEND ANNOUNCEMENT:

With this weekend being a time to reflect back and honor those who gave their lives for our country, we couldn’t think of any better way to do this than by kicking off our Memorial Day Weekend Hero WOD Marathon.  Over Friday, Saturday, and Monday (give you a nice rest day Sunday) we will run three different Hero WODs to honor those fallen warriors.  Today, we start with “Air Force”.  Not your traditional Hero WOD, but seeing as how we are on an Air Force base, this WOD is dedicated to not only all Air Force brothers and sisters who gave the ultimate sacrafice, but to all service members both past and present.

Also, due to Holiday hours, we will only run one class each day.

Fri – 0900

Sat – 0900

Mon – 1000

Back to today’s stuff…

Skill:

Prep work for todays WOD, which is….

WOD:

Video courtesy of TKE 143.  Shot from the 2010 CrossFit Midwest Sectional (before they went to the CrossFit Open).  A good friend of mine, Greg Morales grinding through the WOD.

Air Force”

For all weight movements, RX’d will be 95/65

20 Thrusters

20 SDHP

20 Push Jerks

20 OHS

20 Front Squats

At the beginning of every minute, you must do 4 burpees.

Cash Out:

High-5 everyone!

Also, don’t forget…

We will be running a Special 5 day Strength and Conditioning Mini Camp 11-15 June.  It will consist of two-a-day training at 0800 and 1600 each day, and then a special three-a-day on Friday (0800-1200-1600).  All Mini Camp sessions will be 1 hour in length will include a warmup associated with the activity of the day, a Strength/Skill training session that includes specific instruction (will teach squat, deadlift, power clean, press, bench press), speed work, footwork, balance work, and conditioning drills, warm down stretch.