Archive for August 19, 2012

Monday 20120820 Open Workout

Posted: August 19, 2012 by totactfit01 in Uncategorized

ATTENTION: THE 0600 CLASS THIS THURSDAY WILL BE HELD AT THE FIELD HOUSE POOL.  THE TACTFIT AREA WILL BE USED BY THE USSTRATCOM ARMY ELEMENT FROM 0530-0700.  THE 1130 AND 1730 CLASS ON THURSDAY WILL RUN AS NORMAL IN THE TACTFIT AREA.

Now, back to today’s workout…

Skill/Strength:

2 X: Max Rep Ring Push Up

1 min break between attempts

Score = Total Push ups – post number to comments/www.logwod.com

Video courtesy of CrossFit HQ.  Carl and K-Starr going over the finer points of the rung push ups.  Ensure ever rep you hit the support, or finish position where you externally rotate your shoulders.
For the external rotation to happen, you have to maintain tightness through your body.  As K-Starr mentions, if you relax the body, you can’t maintain that external rotation.

WOD:

On the min, Every min, for 20min

“Deck of Cards”:

Hearts – Burpees

Diamonds – Medball Cleans (20/14)

Spades – Power Snatch (95/65)

Clubs – Jump the Bar (must leave the ground and land with both feet at the same time, also, must face the bar when jumping)

All athletes will set up their bars and have a respectable space for themselves. On the minute for every minute for 20 minutes the coach will draw a new card. The athletes will perform the movement corresponding to the suit and the number on the card. Jack = 11, Queen = 12, King = 13 Ace = 14 (With a high or low choice, you know we wouldn’t take the easy route in CrossFit…).

Points:

An athlete gets a point for every rep completed of each movement. This means the maximal points that can be awarded is the total numbers on all 20 cards. If you have to scale, you will be awarded a half point on any movement you scaled on (ie. if you go lower than prescribed weight on snatch, and the card drawn is a ten, if you get all ten reps, you will get 5 points, whereas the person who went prescribed will get 10 points)

Post total points to comments/www.logwod.com  (will show up as reps)

Cash Out:

Clean Off (as in use spray and wipe) Bar & Stretch Anterior Hip.

Want to take this time to say Congratulations to Coach Ben and his lovely new wife, Lindsay.  So great seeing two awesome people making each other so happy.  Leave a big CONGRATS in comments for the happy couple!