Archive for June 7, 2012

Friday 20120608 Open Workout

Posted: June 7, 2012 by totactfit01 in Uncategorized

Skill/Strength:

PUSH PRESS –

Video courtesy of CrossFit HQ.  Good set up, chest up, elbows slightly in front of bar, feet at hip width.  Big breath…Dip/Drive/Press!

After movement review, do 2 sets of 5 with an empty bar.  Then add weight and do reps of 10, 7, 5, 5, 5, increasing weight every set.  Goal is to set a 5 RM.  Cut off time after two empty bar sets will be 15 minutes.

WOD:

You guys get the privilege of previewing our new Test-Out WOD.  This will be the final WOD for the On-Ramp class and Test-Out folks.  So, let’s see how well you seasoned TactFitters do!

TOTF Chipper: 

For time

200m run

20 Wall Balls (20/14)

15  Box Jumps(24/20)

7 reps of Bear Complex * (95/65)

15 KB Swings (1.5/1)

20 Burpees

100 Single Unders

* Bear complex, one rep = 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press from back

Post time to comments/www.logwod.com

For set up, the run will start and end by the rower closest to the track.  The run will be on the track, around the soccer pitch and back on to the track, back to the starting point.  Athletes will then go directly to the Wall Balls.  After Wall Balls, box jumps, your barbell for Bear Complex, your kettle bell, and piece of ground for burpees, and your jump rope will be lined up in a row, Fight-Gone-Bad-style, making the transition from one part to the next easiest and safest. 

Once again, video courtesy of CrossFit HQ.  I want to focus on the Back Push Press from this vid.  Notice, when Sage brings the bar from front to back, as it touches her back, she absorbs the impact by bending her knees.  This will save your spine.  Also, don’t let the bar hit your head. 

Extra Credit

Weighted Ring Dips 3×5

Cash Out: MADATORY!

10 min. pistol test.

Video courtesy of Mobility WOD.  Want to get one hell of a stretch on your hips, groin, quads, hamstrings, ect…?  This 10 minutes is worth its weight in Mobility Gold!  Do it, do it, do it!  Just remember, when getting down in position, push your knees out as you go down.

Why is Angie Hobbs smiling?

Is it…

A. She just hit a 1RM on Dead Lift at 265

B. She knows by Thursday, 7June, she’ll get a handstand pushup

or…

C. This girl is in here every Sunday working on weaknesses, making them strengths. Getting stronger, staying hungry, improving, living the CAN!

or all of the above?  Post answers and hi-fives to Angie to comments.