Archive for August 21, 2012

Wednesday 20120822 Open Workout

Posted: August 21, 2012 by totactfit01 in Uncategorized

TWO BIG ANNOUNCEMENTS!

FIRST, THIS THURSDAY’S 0600 OPEN CLASS WILL MEET UP AT THE FIELD HOUSE POOL FOR SWIM WOD 2.  BRING YOUR SWIM GEAR!

SECOND ANNOUNCEMENT.  THE FIELD HOUSE WILL BE CLOSED SATURDAY, SO WE ARE TRYING TO SECURE A RESERVATION AT VICTORY QUEST OBSTACLE COURSE.  MORE INFO WILL BE RELEASED ON FACEBOOK LATER ON WED. IF WE GET THE RESERVATION.  THE COURSE IS ABOUT AN HOUR FROM HERE RIGHT OUTSIDE LINCOLN.

And now, back to today’s info…

Strength:

Back Squat:

5 X BW, 5 X 1.25 BW, 5+ X 1.5BW

Remember, the + means you go AT LEAST 5 reps, and then go for broke!

Post total reps of last set to comments/www.logwod.com

Skill:

Spend 5min on Double Unders

WOD:

3 Rounds For Time:

15 Toes Through Rings

12 KB Swings (1.5/1)

10 Double Unders

Post time to comments/www.logwod.com

Video courtesy of Crossfit Colosseum.
Toes through Rings are just what they sound like.  You want to go from a dead hang to your toes going through the rings.  Pretty much the same motion as a toe to bar, but with the added accuracy piece.  As you can see in this video, you can work a kip into here.  If you can’t get your toes up to the rings, aim for a knee to elbow height.

Cash Out:

2 X Max Rep Unbroken Double Unders – Can you beat what you did last time we went unbroken on Double Unders?

TOTF’s Logan Westlund showing CrossFit Ft Walton Beach how Muscle Ups are done.  Thanks for flying our colors out in FLA Logan!