Archive for August 17, 2012

Saturday 20120818 Open Workout

Posted: August 17, 2012 by totactfit01 in Uncategorized

ANNOUNCEMENT!  THE 0600 CLASS ON THURSDAY 23AUG WILL MEET AT THE POOL FOR SWIM WOD 2.  THIS WILL ONLY BE FOR THE 0600 CLASS!  THE 1130 AND 1730 WILL BE AS NORMAL IN THE TACTFIT AREA.

And don’t forget, the Saturday class is at 0900 today!

 

Skill:

Max L-sit (for time)

Video courtesy of Again Faster.
Try going through this progression if you haven’t done L-sits before.  Once you are comfortable with the position, go for a max hold.

3 Attempts at Standing Broad Jump

Video courtesy of Northstate CrossFit.  Jonathan Jorgensen goes over proper Broad Jump technique.

Max Rep Skin the Cat

Video courtesy of Mobility WOD.  KStarr and Carl Paoli going over the shoulder mobility for doing Skin the Cat. You’ll go from fully flexation to full extension.  This movement is so good for mobility if done properly and safely.  And as Carl mentions, it the mobility translates over into other movements.
FOllow the direction he gives for the movement.
And then Kelly brings the “secret sauce”.  The mobility work he shows is great to prep for doing Skin the Cat.

WOD:

“Danny”

AMRAP 20min:
30 Box Jumps (24/20”)
20 Push Press (115/80)
30 Pull-ups

Post total rounds to comments/www.logwod.com

Picture courtesy of CrossFit.com.  Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye

Cash Out:

Roll out Quads, Calves, and Upper Back