Archive for August 22, 2012

Thursday 20120823 Open Workout

Posted: August 22, 2012 by totactfit01 in Uncategorized

TODAY’S 0600 WILL MEET UP AT THE POOL FOR SWIM WOD 2.  THIS WILL ONLY BE HELD AT THE 0600 CLASS.  FOR THE 1130 AND 1730, THE BELOW WILL BE YOUR WORKOUT FOR THE DAY.  FEEL FREE TO COME TO THE 0600 AND THEN DO ONE OF THE OTHER CLASSES LATER IN THE DAY.

Skill:

Thrusters

Video courtesy of Paradiso CrossFit.  This is a classic CrossFit movement…lots of work done quickly.   This movement is a compromise between a front squat and a press position.  The best thrusters utilize the legs and hips to the full extent before recruiting the arms to finish.  Flexibility and coordination become a limiting factor in performing a quality thruster

When doing multiple reps, ensure the bar makes contact with your shoulders BEFORE going into the next reps.  Dropping too quickly into the squat means you will be ahead of the bar when you hit the bottom of your squat and begin your ascent.  If this happens, when your momentum going up meets the momentum of the bar going down, you create undue stress on your joints.

WOD:

100 Reps For Time:

(Every Minute Switch movements)

Thrusters (95/65)

Pull ups – Kipping, butterfly, strict, your pick.

(18min time cap)

Post time to comments/www.logwod.com

NOTE:  If you do not finish in 18 minutes, in logwod, post your time as 18:01 in logwod and post the total number of successful reps in the comments section of your logwod entry.  Also, post those reps to comments here too.

Video courtesy of CrossFit Kinnick.  Southern California’s Jeremy Kinnick going over the butterfly pullups.  Once you get this technique down, you’d be amazed at the number of pullups you can string together.

Cash Out:

Catch O2 and Cheer on other Athletes

SPECIAL ANNOUNCEMENT 2! – With the Field House being closed this weekend, we are getting a group of us together to hit the Victory Quest Obstacle Course located just outside Lincoln.  This was the same course used in the 2012 Cornhusker State Games last month.  Click on the above picture to visit their site.  We are going to meet at the course at 2PM.  Entrance fee is $15.00  Well worth it!  If you are interested, please email Coach Mieke at brentvillage@afpmanagement.com NO LATER than 1000 Friday, as she’ll need to mail you out the waiver that needs signed.  Should be a ton of fun!