SCHEDULING ANNOUNCEMENT! As you know, we have added an 1800 class M-W-TH. I’m happy to announce that starting this week we will also add an 0600 Tuesdays and Thursdays!
Skill/Strength:
Body Blaster (Burpee-Pull-Up-Knee To Elbow)
Courtesy of CrossFit FTF. It is what it says it is. A Burpee to a Pullup, to a Knee to Elbow. Get used to these because…
WOD:
For Time:
100 Body Blasters
20 minute time limit.
Standards for movements will be…
-Burpee – ummm…well, a Burpee. Get down, get up, jump ’nuff said.
Video courtesy of Gymnastics WOD. Yes, I know we’ve had this one on other posts, but Coach Paoli’s breakdown and emphasis on getting your hips off the ground QUICK cannot be overstated.
-Pullup – standard is kipping.
-Knee to Elbow – RX’d is knees touch the elbows
Scaling options will be presented at the WOD should you require them.
Enter total time and if you went RX’d or scaled to comments/www.logwod.com
Extra Credit:
Barbell Row 3×5 @ 185/105
Cash Out:
Tabata – 20 seconds on, 10 seconds rest
planks
twisting push up position (both sides for 8 sets)
hollow body position
Guess what all the cool kids are ordering? A TOTF Logbook! What better way to track your progress, have great tips and tricks, AND have one hell of a cool logo on your book? See coach John H or Coach Mieke for pricing and detail info.
CrossFit Team Offutt Tactical Fitness 
Um, hello bloody hands! Wooo…
http://www.t-nation.com/free_online_article/most_recent/a_surefire_way_to_learn_the_snatch
On T-NAtions there is a pretty good article on the snatch that explains a lot of the warmup and terminology. The article does not tell you how to snatch but it gets pretty close with a number of nice videos. A couple problems, the guy rebends the knee on the his muscle snatch and he never opens his hips on the heaving snatch balance but it will probably still be useful for many.
There is a second page so it does tell you how to snatch. Check it Out!