Archive for June, 2012

Saturday 20120630 Open Workout

Posted: June 29, 2012 by totactfit01 in Uncategorized


Snatch:  Work up to 1RM

Video courtesy of CrossFit HQ.  Josh Everett going over the proper set up and execution of the Snatch.

Post highest successful weight to comments/



For Time:

30 Snatches (135/95)

Power/full/split snatch are all allowed

Post time to comments/


Vid courtesy of CrossFit 801.  Miranda and crew powering through Isabel.  Big props to her redoing the WOD after realizing she mis-counted. Try going unbroken as far as you can. The more times you drop the bar, the longer it is until you get another rep going.  Rep it out!



Friday 20120629 Open Workout

Posted: June 28, 2012 by totactfit01 in Uncategorized

We will spend some time reviewing variations of getting a weighted bar from ground to overhead (power clean and press/push press/jerk, power snatch, muscle snatch, full snatch, full clean and press/push press/push jerk) and

Bar Facing Burpees because…


5 Rounds for Time

15 Ground to Overhead (95/65lbs)

15 Bar Facing Burpees

Post time to comments/

Video courtesy of CrossFit PD. Standards will be the same as they were done in WOd 4 of the CrossFit Open in 2011.  As explained by CrossFit HQ judging guru Tony Budding….

The standards on this… facing the barbell, he’s going to drop down and touch the ground. Thighs and chest touching, that’s the standard. He’s going to come up… and how he get’s up at this point doesn’t matter. He’s now on two feet. He has to jump off two feet, and land on two feet. Now notice he started to twist in the air. That’s fine. You can jump forward, you can jump sideways, you can jump backwards, you can jump and twist 180 degrees in the air. It doesn’t matter. You have to jump off two feet, and you have to land on two feet at the same time… from here, if you haven’t turned in the air, you have to turn and face the barbell, and he can do that as he is going down, it doesn’t matter

Extra Credit:

Handstand Pushups: 3 set of max reps

Cash Out:

Roll Out Back and hips.  2 min per side.


In case you guys missed it the first time, next Sunday, July 8th, CrossFit Omaha will be hosting a Throwndown fundraiser to help raise funds for athletes from CFO and CrossFit Lincoln who are going to be in the CrossFit Games in California.  All local Affiliate members have been invited to compete and join in the cookout afterwards.  It’s going to be a great time to compete and get to know the good folks in the local CF community.

Picture courtesy of CrossFit Omaha.  Now, normally, I don’t like putting pics of me up on the website (yes, that’s me in Buckeye red).  the site is about you guys, not me, but just wanted to show you a glimpse of the fun craziness from last year’s throwdown.  This was before workout 2 I believe as Ricky was giving us all a quick rundown of what we were to do.  As you can see, it was a full house.  What’s say we make it overrun with TOTF athletes?!!! CAN!

For those wanting to sign up, I have posted both a team and a free agent sheet on the whiteboard in the TOTF area.  Please sign up by 1July and get me the money by 5July.  – Coach D

Join Us for a CrossFit Games Fund Raiser Competition

Team Invitational Competition with CrossFit Lincoln
Games Athletes Fundraiser – Stacie Tovar – Kyle Kasperbauer – Phil Kniep
Sunday – July 8 2012
11:00 am – ??
CrossFit Omaha
8938 L Street
Omaha NE 68127
•Teams of 4, comprised of 2 men/2 women, will compete in a Games-esque event, scalable for all abilities.
o Get your teams to me by July 1st
o If you want to go free agent, let me know ASAP & we’ll get you on a team
•Competition will be followed-up with a cookout to give members of both gyms an opportunity to socialize & get to know one another.
o Bring meat to grill & a side to share
•$25 per person/$100 per team
o Funds raised will go towards defraying some of the costs of our Games bound athletes.
Anyone from any affiliate in town is welcome to join in on the competition. It will be a nice little precursor to the Cornhusker State Games.

I wonder which gym will have more teams representing?!?

Oh Hell Yeah! – Coach D

Thursday 20120628 Open Workout

Posted: June 27, 2012 by totactfit01 in Uncategorized



5, 5, 5+ max reps. 

You’ll use same weight for all sets, but last set will be for MAX reps.  GO ALL OUT!

Set starts every 4 min.

Pic coutesy of CrossFit Centurion.  Kelly Starret at a seminar demostrating imporper and proper positioning for a squat.  The mechanics of any kind of squat remain very much the same.  What I want you to focus on is the feet and knee positioning. Look first at the pic ont he left. At the feet, the toes are pointing fairly straight ahead and due to the funky positioning Kelly is in, the toes are going to start bearing a lot of the weight. That, as you well know, is a recipe for disaster in a lot of ways. We want to always turn the toes out at about a 30 degree angle. The body is set up to be this way naturally. Jump up and down and see where your feet are pointing when you land. Or if you are in a relaxed standing posture, see where the feet are pointing. Unless you are anatomically weird, this is the way things should work. In the pic on the right, the toes being pointed out allows the hip and knees to move naturally per the proper biomechanics of the lower extremities. The knees don’t want to be locked into a forced forward position, so turn the toes out and let them track normally. If you force them into this unnatural position, you can expect knee problems as the tibia and the femur flex and twist against each other. This is stress on the joint and all of it’s connective tissues and at some point under load, something is going to give. Not good…   The toes out will allow the knees to track comfortably out over and along the same angle as the toes. Again, this keeps the joint happy by letting things move as they should. The adductors (inner thighs) are nicely activated in this knee out position so they can contribute to the control of the descent and upward movement out of the hole. The adductors will become stronger over time and will help the knees stay out on the drive up which will keep weight distributed nicely across the foot in an even manner.   The knees driving in, as in pic 1, is a common thing with people who are not yet strong squatters with proper form. The body knows more power can be harnessed by using the quads to be the primary and dominant movers out of the bottom. The quads become involved when the knees and thighs are brought in. This takes the overall contribution of the hammies and adductors out of the mix and lends to that nasty torque and shear on the knee joint. The athlete needs to consciously think about forcing the knees out and weight on the heels as they come up out of the squat.   Lastly about the knees, if they are out it allows the athlete to sink into the “ass to grass” position, so long as they can maintain optimal back positioning. This added depth is due to getting the muscles, bones and connective tissues of the hips out of the way. Try squatting with your knees forward and feel the hip flexors and the joint run out of room. Then put the knees out and notice all those hindrances are now moved out of the way and depth is increased.

It is so important the your air squat technique be flawless to properly execute a weight-bearing squat successfully.  Therefore, practice, practice, practice!

Post weight used to  Post total reps from last set to comments


Row: 3000m

Video courtesy of Concept2 Australia.  Solid technique is the only way you’ll get a good time posted for a 3K on the rower.  Review this video and be ready!

Post time to comments/

Extra Credit:

Floor Press

5×3 – Ensure you partner up for this one.

Video courtesy of Synergy Athletics. Need help on your bench press lock out?  Then Floor Presses are right up your alley. The set up is similar to the Bench Press, just now you are on the floor.  Shoulders are still locked back, still maintain a good soild arch in in the back with your butt firmly planted.  For the floor press, you can either have your legs out straght, or have your feet planted on the ground.  Use whatever works best for you. You MUST have a spotter.  The spotter will lift the weight off a low rack, and will re-rack when you finish. Once you have the weight, lower the bar down as you would a normal bench, having the elbows drop straight down.  Once the triceps are fully against the ground, press up.  DO NOT BOUNCE THE WEIGHT OFF THE GROUND!  Keep complete control of the weight through the entire movement!

Cash Out:

Roll Out Quads, 2 min per side.

Wednesday 20120627 Open Workout

Posted: June 26, 2012 by totactfit01 in Uncategorized

 We will spend some time going over the movements for….


7 Rounds for time:

7 Over Head Squat (95/65lbs)

7 Ring Dips

7 Box Jumps (24″/20″)

 Post time to comments/

For the Overhead Squats, hit full depth and ensure you keep active shoulders.  For the Ring Dips, ensure your shoulders make contact with the rings at the bottom of the move and you get full lockout at the top.  For Box Jumps, we will use Games Standards, meaning, your hips must fully open at the top of the box before you jump off.  NO BOUNDING!

Extra Credit:

4 x 200m sprints.  Rest is the time it takes you to walk back to the starting line.

Cash Out:

Overhead position: Start at 3:20 of this video.  Video courtesy of Mobility WOD.

Pic below courtesy of the CrossFit Games site.  Just wanted to share this story with you all about what a Military Affiliate (just like us) is capable of doing.  Click on the pic below for the full Story of Shogun CrossFit.

If there are any athletes out there interested in competition, please see me over the next couple of days for info about a Throw Down benefit event at CrossFit Omaha on Sunday, July 8th.  I will post details as a comment for this post.  If interested, post in comments.

Tuesday 20120626 Open Workout

Posted: June 25, 2012 by totactfit01 in Uncategorized



5, 5, 5+ max reps. 

Use the same weight for all 3 sets.  Last set is for MAX reps so go ALL OUT!

Set starts every 4 min.

Record weight used to  Post total reps of last set to comments.



400m Wall Ball Carry

50 Wall Ball

50 Wall Ball Situps

50 Medicine Ball Cleans

Post time to comments/

For the Wall Ball carry, you can have the ball anywhere you want, but DON’T DROP IT!  For Wall Balls and Med Ball Cleans, ensure you hit full squat depth on every rep for them to count.  For the Wall Ball Sit Ups, your shoulders must hit the mat for the rep to count.

Extra Credit:

Find 1RM: Snatch

Cash Out:

Internal rotator partner stretch

Monday 20120625 Open Workout

Posted: June 24, 2012 by totactfit01 in Uncategorized


PUSH PRESS – 3, 3, 3, 3, 3

10 min cap, so set starts every 2 min.

Goal is to set new 3RM, so add weight every set.

Video courtesy of CrossFit HQ.  Coach Bergener going over the proper set up and execution of the Push Press.  Ensure you have your elbows in front of the bar, but not to the height of a fronst squat set up.  Keep your core tight, get a quick, shallow dip, then drive with the hips, launching the weight.  Once your hips are fully open, finish to full lockout over head.

Post highest weight to comments/



20 minute AMRAP:

5 strict pullups (NO KIPPPING!  Also, arms FULLY locked out at the bottom)

15 double unders

25 iron mikes (Jumping lunges)

Post total rounds to comments/

Extra Credit:

Skill: RDL(Romanian Dead Lift) 5×5

Video courtesy of CrossFit BN

Cash Out:

Couch Stretch, 2 minutes per side

Friday 20120621 Open Workout

Posted: June 21, 2012 by totactfit01 in Uncategorized


SQUAT – 75% 1RM for 20 reps – Unbroken!

Do 2-3 WU sets prior

Video courtesy of CrossFit MissionGeorge and CrossFit 858. Ian McHugh knocking out 20 reps unbroken with 315#.  Was it easy?  No, but he pushed through, just like you will!

We did 20 reps unbroken on squats on 28March…

 That time you were at 72.5% of your 1RM, so this is the next progression.

If you had to break up reps, then you did not go RX’d.

Post weight to comments/



5 Rounds for time:

5 One Arm KB Snatch (each arm) (1.5/1)

5 One Arm Overhead Squat (each arm)(1.5/1)

5 strict pullups

Post time to comments/

Video courtesy of Rogue Fitness.  Matt Chan showing proper Kettle Bell snatch technique.  Don’t forget the punch at the end to avoid collision with the forearm.

Video courtesy of CrossFit Relentless.  Main things to remember for the one arm KB overhead squat are…

Maintain active shoulder with the arm holding the kettlebell.  Keep the rest of your body in the same postion as an air squat.  Get same depth as an air squat (crease of the hip below the knee).  Use other arm as counter balance

Extra Credit:

4x200m sprints

Cash Out:

Groin flexion

Thursday 20120621 Open Workout

Posted: June 20, 2012 by totactfit01 in Uncategorized


Run prep.  Practice your pose/chi/(insert personal preferrence) running drills because…..


Run 5K

Compare to 22May’s run.

Post time to comments/

Extra Credit:

Ring Dips: 3 sets to failure

Cash Out:

Fixing shin splints

Wednesday 20120620 Open Workout

Posted: June 19, 2012 by totactfit01 in Uncategorized


Review : Thruster – Kipping Pull Ups – Burpees, because…


5 Rounds

15 sec AMRAP: Thruster (135/95)

45 sec rest

15 sec AMRAP kipping pullups

45 sec rest

15 sec AMRAP Burpee

45 sec rest

Score is total reps

Post score to comments/

As you can see, each time you are only doing work for 15 seconds.  What does that mean for you?  GO ALL OUT!  Push yourself to get as many FULL reps  on each movement.  It is a 1:3 work to rest ratio.  Use the rest to catch your breath, then give it EVERYTHING you’ve got!  CAN!

Video courtesy of CrossFit HQ.  Chris Spealler teaching Kipping pull up efficiency.  For today’s WOD, as you are looking for max reps in 15 secods, you may want to go for more of a gymnastics kip as demonstrated in the video as you are able to pop out more reps in less time.  Key to making the swing quick is tight core.  It creates a spring-like action at the bottom of your swing, allowing you to spring backup.  If you relax the core, you will let your body to open up too much at the bottom of the swing, making your reps slower.  Don’t just be fast, be sudden….BUT SAFE!

Video courtesy

of CrossFit SC.  Yes, this vid has been posted before, but the tips Jason Khalipa give will translate well into todays WOD.  The more hip thrust power you generate after you come out of the bottom of the front squat will make the lockout that muc easier, thus allowing you to go right back into another reps.  More CORRECT reps = better score.

Extra Credit:

GH Raises 5×5

Video courtesy of FLw 119.  For set up, position the GHD so when your body is fully extended the top of the pad is below the hip joint.  At the top of the movement, as seen on the video, your legs will be fully curled and from your knee to your head will be a straight line.  As you extend the legs, keep hips fully opened and maintain lumbar curve.  The bottom position for the rep will have the legs fully extended, and the body will be in a straight line, parallel with the ground.  From here, raise back up with just the use of glutes and hamstrings.  If done right, these will be rough.

Cash Out:

Improving thruster position.

Videoa courtesy of Mobilty WOD.  Spend 2 minutes per movement per side today.  If you don’t have two lacrosse balls that you can tape together, use one and do one side at a time on the spine roll.

Tuesday 20120619 Open Workout

Posted: June 18, 2012 by totactfit01 in Uncategorized


BENCH PRESS-3,3,3,3,3

For the bench press, increase the weight each set.  Final set should be approaching failure.  Goal is to set new 3RM.

Set starts every 3 minutes.

Pic courtesy of The Rock Zone.  Ensure you lock your shoulder blades back before you begin your rep!  Also, keep your feet flat through the whole motion.

Post weight to comments/


Every  30 sec  for  10 minutes:

1 rep Power Snatch (95/65lbs)

1 rep Ball Slam ( guys use the heavier balls, ladies use the lighter ones we have)

If you cannot make the reps within the 30 seconds, you finish the reps for the round you were doing, but do not start back up until the next round.  Score is successful rounds.

Post successful round to comments/

Extra Credit:

Skill: Wall Walk

Courtesy of CrossFit Little Rock.  For the Wall Walks, start with the feet on the wall.  Work you way up the wall.  As you move your hands back, walk your feet up, keeping a tight core through the movement.  Finish position is your body is straigh up and down with active shoulders, head through.  Then, walk the hands back down, stopping when your body is in a straight plank.  Then go back up.  Work these for about five minutes.

Cash Out:

Chest stretch with Band – 2 min per side

Roll Out back