Skill:

Dumbbell or Kettle Bell Squat Cleans

Video courtesy of NorthState CrossFit – Watch just up to the 1:30 mark.  There will be no hang cleans today.  The only difference from what is shown here and what you will do is some part of the dumbbell MUST touch the ground to start every rep

The coaches will go over the KB version at class

WOD:

“Helton”
3RFT:
Run 800m
30 Dumbbell Squat Cleans (50lbs)*
30 Burpees

45 minute time limit

Post time to comments/www.logwod.com

Picture courtesy of CrossFit.com

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

What is a Hero to you?  Is it just someone who gave the ultimate sacrifice?  Or is it also the single parent holding down three jobs to feed the kids?  Is it that little kid who stands up to a bully?  Post thoughts to comments.  And, think of who your hero is as well as the ultimate price Lt Helton paid to help keep us free as you are doing this WOD.

Cash Out:

Roll Calves

Strength:

Squat:
 3 sets of 2reps @ 95% of your 1RM
15 min time limit

Obviously, these sets will be heavy, so take enough time to recover before your next set.

WOD:

Tabata:
Situps
Pullups
Pushups
Sprawls
*1min rest btwn mvmts*

So, you will do 8 rounds of situps, going 20 seconds on, 10 second break.  After the last round of sit ups, you will take a full minute of rest before you start pullups.  This will continue through the rest of the movements.

One minute rest between movements?  Why the change?  Are we getting soft on you guys? No.  The reason you will be getting a longer break between movements is so you can go all out each and every round!  Fatigue will not be an excuse!

Add the lowest rep round from each movement together and this will be the score you enter into comments/www.logwod.com/

Cash Out:

Roll out Quads

Pic of our most recent On-Ramp grads.  Did you have a little nervousness when you showed up for your first Open class after completing the On-Ramp?  Did you wonder how you would do?  Guess what?  everyone goes through the same thing folks!  And what makes the transition for On-Ramp to Open go easier?  Having a great community welcome you.  SO welcome these new faces with open arms!

NOTICE FOR THIS THURSDAY’S OPEN CLASSES:  PLEASE MAKE SURE YOU BRING A SWIM SUIT.  WE WILL MEET UP IN THE FIELD HOUSE POOL.  SAME CLASS TIMES!

Skill:

Clean and Jerk (any variation of either)

Video courtesy of yetka2.  Want to talk about the Clean first.  One of the critical areas in the clean is the catch.  This comes after you hit the power shrug after you fully/violently open the hips.  The purpose of the Power Shrug is to generate enough force so that, during the High Pull, the bar has enough momentum upward so that, during The Catch, the athlete can pull them selves under the bar into a squat position. At the peak of of the bar’s trajectory the athlete rotates their elbows under the bar, catching the bar high up on the neck and shoulders. If necessary, to get under the bar the athlete must squat down, spreading the feet out, and moving the hips back in a seated position with heals on the ground. Key notes: Once the bar is racked on your shoulders,elbows should be rotated up as high as possible. To finish the lift stand all the way up.

Guess who else is doing Clean And Jerks this time of the year?  The US Olympic Team.  So, in honor of all the great Oly Lifting athletes in London right now, the below video is courtesy of Team USA.  3-time US Oly Lifting Coach, Jim Schmitz teaches the Clean and Jerk, Oly-style!

WOD:

“Grace”:

For Time:
30 Clean & Jerks (any variation) 135/95

post time to comments/www.logwod.com

Video courtesy of CrossFit HQ.  CF great Miranda Oldroyd knocking out Grace during a Barbell For Boobs benefit back in 2010.  Be on the lookout for some other CrossFit benefit events coming down the road.  We will work hard with our Field House partners to included all of you in any events we end up being a part of in the future.  Well, here’s a test to see who is really paying attention to what I am typing.  If we put on an event wth Field House approval, would you participate?  Put your answer to comments.  If I see enough interest, I will do what I can to make it happen.  Come on TOTF community!  Amaze me!  Flood this post with replies!

Cash Out:

Put your weights away & clean your bar.

Seriously, we need to use the spray down there and wipe down these bars.  If we don’t they can get full of germs.  Plus, not cleaning off the chalk makes it get all caked in on the grooved area, making grip worse.  You guys use these bars every day.  Let’s take some time to take good care of them.

Big Thank You to the crew that came out the Saturday morning to do B-1.  Proud of all of you!

Skill:

Knee to Elbow Kip

Video courtesy of Again Faster.  Work up to at least 5 consecutive Knee to Elbows using the kip.  Maintain control of your core the whole time to make this move as efficient as possible

Hero WOD:  

“B-1”

Three Rounds for time:
400m Run
21 Kettlebell swings (1.5/1)
15 Knees to Elbows
9 Ring Dips

Pics courtesy of CrossFit North Queenland.  Not all CF Hero WODs are for US soldiers/firefighters/police/first responders killed in action.  This one honors a fallen Australian solider.

The following was posted on their website July 20th, 2009…

Australia lost another solider this weekend and we lost one of our
own.

Private Benjamin Ranaudo, was killed in Afghanistan on the weekend
by a IED. He was just 22.

Ben trained with us at CFNQ before being
deployed,and we where looking forward to having him back on his return.
Our
prayers go out to his family, friends and girlfriend.

He was a hero and
we do this workout to honour him.

Also, this WOD hits close to home as a recent graduate from our On-Ramp was in Ben’s unit.  HE said he will try to be there at 0900 to say a few words.

As you’re doing this WOD, just like any other WOD, not only honor those who have fallen, but celebrate the life we have by pushing yourself and cheering others on.  Use this WOD to feel alive!

Post time to comments/www.logwod.com

Skill/Strength:

Review Press, Push Press, Jerk

Video courtesy of CrossFit Saskatoon.  Quick visual on the Press, Push Press, and Push Jerk.  With each lift, you should be able to handle a higher load or handle the same load but for more reps.  We’ll put test that theory with…..

Press : 1 X 5+ @ 90% of 1RM

Push press 1 X 10+ @ 90% of Press 1RM

Jerk 1 X 10+ @ 90% of Press 1RM

The + means do AT LEAST the reps listed, and then go all out until you can’t do anymore.

So, yes, you are reading this correctly.  You’ll use 90% of your Strict Press 1RM for all three movements.  This means we should see more reps on Push Press than we do on Press, and more reps on Push Jerk than we do on Push Press.

For your warm up sets, do 5 reps of each lift.  Try to do unbroken for the first set or two.  Then, continue to work up to 90% of your Press 1RM

The last time we got close to a 1RM on Press was 10July when we set a new 2RM https://totactfit.com/2012/07/09/tuesday-20120710-open-workout/

So, if you recorded how much you used that day, your 90% of a 1RM will be slightly lower than your 2RM, but, if you can move the same weight you moved that day or more, do it!

IF you have to lower the weight for Push Press or Push Jerk, OR you don’t hit the required reps for each set (5, 10, 10 respectively), you DID NOT go RX’d.  Therefore, when you record this in LOGWOD, do NOT check this as RX’d.  Don’t cheat yourself!

Post reps completed for each to comments/www.logwod.com

WOD:

Death by Box Jumps – 24″/20″

1 Jump 1st minute, 2 on the 2nd minute….ect until dead….or until you can’t do the required reps in the allotted minute.  whichever comes first 🙂

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

Cash Out:  Catch 02

Mark continuing on his Utah CrossFit tour.  This stop was at the famous UTE CrossFit, home of the 2012 CrossFit Games Affiliate Cup Champs, Hacks Pack UTE, led by Games veteran Tommy Hackenbruck.  TOTF colors have been making numerous stops at boxes all over the place.  Who can top Mark for locations our logo has been to?

ATTENTION ALL INTERESTED IN BECOMING MORE COMPETITIVE IN CROSSFIT.  IF YOU ARE INTERESTED IN NOT ONLY BECOMING FITTER, BUT BEING COMPETITIVE IF CROSSFIT COMPETETONS TO INCLUDE PREP FOR THE 2013 CROSSFIT OPEN, PLEASE SEND AN EMAIL TO dave_leclaire@yahoo.com

ANNOUNCEMENT COMING THURSDAY AFTERNOON

Skill/Strength:

Chest To Bar Pull-ups:

3 set max rep pull-ups

Those who don’t have C2B:

5 sets of 4 Negatives (jumping to C2B or chin above)

Video courtesy of Gymnastics WOD.   In this video Carl breaks down the key cues to help you get your chest to the bar with those pull ups. POSITIONS: Keep your head neutral, shoulders on the shelf, pull your elbows all the way back. MOVEMENT: Explosive kip/kick and row back. PURPOSE: Chest slapping the bar each and every time!

Post reps of highest set to comments/www.logwod.com

WOD:

For Time:

25 sprawls (No pushup no jump burpees)

(video courtesy of If-Fit)

50 Sit-ups

100 Single unders

50 (total) Iron mikes (Jumping lunges) (25 a leg)

3:30 rest

25 sprawls

50 sit-ups

100 single unders

3:30 rest

25 sprawls

50 sit-ups

Post total time to comments/www.logwod.com

Cash Out:

Couch Stretch.

Stretch Calves and hamstrings.

ATTENTION ALL INTERESTED IN BECOMING MORE COMPETITIVE IN CROSSFIT.  IF YOU ARE INTERESTED IN NOT ONLY BECOMING FITTER, BUT BEING COMPETITIVE IF CROSSFIT COMPETITIONS TO INCLUDE PREP FOR THE 2013 CROSSFIT OPEN, PLEASE SEND AN EMAIL TO dave_leclaire@yahoo.com

Skill:

Romanian Dead Lift: 3×5

Video courtesy of CrossFit BN.  Pick your weight up like a regular Dead Lift.  Once at the top, set your body correctly for the Romanian Dead Lift.  Keep that slight bend in the legs the entire time, lock the shoulder blades back.  Absolutely NO rounding of the back.  If you can’t maintain perfect form, you are going too heavy.

Everyone is free to use whatever weight they feel necessary. BUT this is not usually a heavy exercise. Quality over Quantity

WOD:

3 Rounds

2 Thruster 155/115

10 Deadlift 275/185

Full lap around the track (643m)

Post time to comments/www.logwod.com

Video courtesy of Mobility WOD.  Since today’s WOD contains some heavy thrusters, I’d highly suggest coming in early and going through the mobility motions K-Starr goes through.

Cash Out:

Roll out Back.

Use Lacrosse ball on lower back

Three badasses hamming it up for the camera.  So proud of each one of these ladies.  Kelly is a constant source of positive energy and is becoming both a better coach and athlete every time she’s here.  Angie is not only our inaugural Paleo Challenge champ (female division), but is also one of the strongest women in the gym (real close to jumping into the 300# dead lift club).  Lastly, Bridgett has been with us since the pilot program.  She has improved every single day and as of this week, will become one of our lead coaches.  It’s a joy seeing them and all of you in our classes each and every day!

ATTENTION ALL INTERESTED IN BECOMING MORE COMPETITIVE IN CROSSFIT.  IF YOU ARE INTERESTED IN NOT ONLY BECOMING FITTER, BUT BEING COMPETITIVE IN CROSSFIT COMPETETONS TO INCLUDE PREP FOR THE 2013 CROSSFIT OPEN, PLEASE SEND AN EMAIL TO dave_leclaire@yahoo.com

Skill:

Muscle-Up Skill Work:

If you have Muscle Ups,

Complete 20 in this time

Videos courtesy of CrossFit HQ.  A little different take on our usual Muscle Up progression.  By all means, still work on the transitions we’ve set for you before (the praying to the muscle up gods routine.  If you’re not familiar, the coach at class will review), but this pair of videos featuring CrossFit Santa Cruz’s Laurie Galassi (also a gymnastics coach) goes over the body control required for both a kipping and strict muscle up.  Once of the best tips in here deals with having your toes out in front of you as a counterbalance when you are at the transition point from body row/pull up to deep dip/ring push up.  In this transition, you must full commit yourself into dropping your upper body over the rings.  To have good balance, you must have your toes out in front of you, otherwise it is near impossible to really bow forward.  Give her drills a try to see if it helps you.

WOD:

Partner WOD:

8 X Max distance (m) row in 1:30

Goal is to beat your partner’s distance.

Post TOTAL distance to comments/www.logwod.com

Total distance means you want to pull CONSISTENT numbers.  If you come out on fire the first couple of rounds, but lose steam for the rest, your partner could pull ahead and beat you!

Steve P and Ben Y duking it out at the recent CFO Throwdown.  This is the kind of intensity I want everyone to shoot for in your sprints.  Go all out!  Get full strokes.  Break a PR!

Cash Out:

Stretch Lats.

High-five 3 athletes.  Chest bumps and good games are optional.

Skill:

Burgener Warm Up

10 empty bar Snatch Balance to prep for..

WOD:

Snatch Ladder

The clock will be on a 30sec interval. When the timer starts you will be given 25 seconds to perform 1 rep. If you cannot perform the 1 rep within the 25 seconds you are done. The other 5 second is a rest period given to you to move to then next station. Keep going up the ladder until you cannot complete your 1 rep in the 25 seconds given.

You will have the choice of power or full squat snatch. If you do power, once locked out at the top, you must attempt an Over Head Squat. If you miss the OHS, it will not stop you from moving to the next weight. But, you do need to at least get a successful power snatch to move on

If you does full squat snatch, you have to fully stand up with hips open for rep to count. Unlike doing Power snatch, once locked at the top you won’t have to drop into a second OHS.

Weights will start as follows…

Men’s:

65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165….

Women’s:

45, 55, 65, 75, 85….

We’ll keep adding weight if you keep going up.

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

Photo courtesy of Rob Macklem.  Andrei Rybakou setting a world record in snatch.  Notice the sequence he goes through in the movement.  Notice, his arms never bend until he fully extends his hips and shrugs up.  Then, and only then, does he start the scarecrow pull.  Once he pulls the bar to the highest poitn he can, he pulls himself UNDER the bar as quickly as possible, landing in a strong, solid overhead squat position at the bottom.  Oh, and in case you’re wondering, that 187 kg he just snatched?  412 pounds.

Why are we insisting on you getting a full squat snatch or doing an Overhead Squat after a power snatch?  Are we mean?  Do we like making things difficult?  Depends on the day 🙂   Seriously, we do it becuase these are the times you test if you have learned the lessons we have been teaching you on complex movements like the snatch.  Sure, anyone with some strength can muscle a bar with weight overhead.  But it takes an athlete who understands body control, has the agility to move their body in the proper sequence of movements, and maintain the proper balance to sucessfully complete the move properly and safely.  If you can do the snatch properly and efficiently, you will progressively move more weight while limiting the chance of injury.  Wouldn’t you rather do that than heave a load of weight up in sloppy form and risk the chance of throwing out your back?

Video courtesy of CrossFit HQ.  Some clips from the 2012 CrossFit Northwest Regionals during the Team Snatch Ladder WOD.  Kind of give you an idea of what one looks like and the kind of excitement it can bring out of folks.  Will we see some PRs today?  Get after it folks!

Cash Out:

Roll out complete body.  Spend a minimum of 20 seconds on each section.  If you find an area in need of extra care, spend some extra time there.

We will have one scheduled class at 0900

Skill/Strength:

Ring Push Ups: Max Reps in One Minute

You get three attempts at max reps on ring push ups.  We will put three athletes on each set of rings.  Athlete one will go for a minute.  Once they finish, athlete two will start 30 seconds later, then after a minute, athlete three has 30 seconds until they begin.  This continues until all 3 have gone through three times.

Post highest total in a round to comments/www.logwod.com

WOD:  ?

Saturdays will start being used for CrossFit Benchmark WODs, to include (but not limited to) Girl-named WODs (Fran, Diane, ect…), Hero WODs, Past Games WODs, ect…

But here’s the kicker.  You won’t know what the WOD is until you show up!  That’s right, it’s a surprise!  But, not to worry, I will post what skills you will want to review prior to arriving so you’re well armed.

And, for those of you who either can’t make the 0900 class but want to do the WOD later,  or who are following our WODs from far away (What up Braden!), don’t fear!  I will edit the Saturday posts by noon Central time with what the WOD was.

Unknown and unknowable folks!

Review:

Bench Press:

Video courtesy of CrossFit Journal.  Great tips and techniques with Shane Sweatt and Laura Phelps-Sweatt

Dead Lift:

Video courtesy of CrossFit HQ.  A must-watch for proper setup as taught by Mark Rippetoe

Cleans (Power or Full):

Video courtesy of CrossFit HQ.  Coach Burgener walking through a clean demo

Once the WOD is released, but your results to comments/www.logwod.com

Have fun out there!

UPDATE: (as most of you guessed) WOD

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments/www.logwod.com

A great pic of Mark Peterson hitting a CF Handstand at the legendary CrossFit Park City, home of Chris Spealler.  So, anytime you’re hitting a box during travels, take a pic and send it my way!