Archive for June 11, 2012

Tuesday 20120612 Open Workout

Posted: June 11, 2012 by totactfit01 in Uncategorized


This week starts our changes to Evening Open Classes.  We will now hold evening classes Mon, Wed, Thurs at 1730 instead of 1700 and 1800.  We apologize for any inconveience.

Also, today is Day Two of our week-long Strength and Conditioning Mini Camp.  These two-a-day workouts will be at 0800 and 1600 M-Th and then a three-a-day workout set up for Friday at 0800-1130-1600.  See details here….

And now, back to today’s WOD….


Back Squat/Box Jumps, because….


5 Rounds for Time:


10 reps  Back Squat  @75% Bodyweight  (so if you weight 200#, you’d use 150#)


10 Box Jumps(24/20)

Record time and weight for Back Squat used to comments/

Video courtesy of CrossFit HQ.  Games athlete Matt Chan working box jump technique.  Since we are now using the Games Standard of no bounding off the box, but showing full open hips before jumping off, this technique will help you knock out the box jumps as quickly as possible. The small heel kiss will relieve that the tension on the achillies tendon. Point 2, don’t look down at the box.  Not only does it cut your jump height, but look at the position you land at.  Your body is folded over, ad now you have to waist more energy sranding upright to fully open the hips. Stay upright!


Extra Credit:

Front Squat

 5, 5, 5+ (same weight)   – The + on the last set means after you get 5 reps, you go until you can’t go anymore!  All out!

Cash Out:Improving Squat Mobility

Video courtesy of Mobility WOD.  Forthe first stretch, team up with a Super Friend to help add just a little bit of tension to really help with the internal rotation.  The other two stretches you can do on your own.

For those who haven’t met her, this is Leah, hitting a perfect power snatch.  She’s been an afternoon faithful for over the last month and has a great focus and some of the best technique I have seen from a new athlete in quite some time.  Look for her to make some big moves soon!  And she is now a member of our Strength and Conditioning Mini Camp!  A week with Coach G and she’ll be taking on small countries on sheer will alone!  Don’t be left out!  Get to the Mini Camp NOW!