Friday 20120824 Open Workout

Posted: August 23, 2012 by totactfit01 in Uncategorized

DON’T FORGET, IF YOU WANT TO GO TO VICTORY QUEST THIS WEEKEND, GET AN EMAIL TO COACH MIEKE (SEE YESTERDAY’S POST FOR EMAIL ADDR) NO LATER THAN 1000 FRIDAY.  WE ALL DON’T NEED TO SHOW UP AT 1400 SATURDAY.  IF YOU’LL BE A LITTLE LATE, THAT’S FINE.  ALSO, IF WE WANT TO CAR-POOL, MIEKE WILL EMAIL ALL WHO SIGN UP TO WORK THAT PART OUT.  LET’S DO THIS!

Skill:

Shoulder Mobility

Practice OHS

Strength:

OH Squat:

15 X BW

Post weight used to comments/www.logwod.com

Note: if you had to go less than bodyweight, then in logwod, do not post the WOD as RX’d

It is not a bad thing to not go RX’d.  If you cannot do 15 OHS at your bodyweight, then scale to a weight you can get the OHS and make sure you keep track of that weight so the next time OHS come around, you’ll know what you are capable  and have a goal to shoot for.

Let’s put it this way, we did 3 1 rep attempts last Friday https://totactfit.com/2012/08/16/friday-20120817-open-workout/

If your last successful attempt wasn’t at your bodyweight, guess what?  You’re gonna scale.  And that is fine!  The more we work these, the better you will get.  And yes, we will have scale options when you arrive.

Video courtesy of UTE CrossFit.  Tommy Hackenbruck gives one of the best explanations for maintaining active shoulders.  Don’t just think of shrugging up your traps, bring up your lats.  Make those armpits point forward!

WOD:

“Death by 10m (per 30sec)”:

We will set up a 10M run.

On the 1st 30sec Athletes run 1 X 10m (down the 10M once)
On the next 30sec Athletes run 2 X 10m (down and back)

Continues until athlete cannot complete the number of 10m in the 30sec given.

We go until EVERYONE is dead…or can’t make the number of 10M runs in the 30 seconds.

Video courtesy of CrossFit Bergen.  This will give you an idea of what to look forward to.  I lost count of how many they were on, but you’ll get a lot more done, I’m sure.  Get some!

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

Cash Out:

Roll Legs (glutes, quads, hami’s, calves.)

Pic of Coach Mieke and Coach Neil stretching out the USSTRATCOM Army Element after their Army Day PT session where they were given an introduction to TactFit.  There were 45 Soldiers that got one hell of a workout!  So proud of these two.  And they got coined by the STRAT Chief of Staff (don’t worry Neil, I got your coin).  Was an honor to put this together for the Army folks.  You know it’s something special when the Army entrusts their PT session to some Air Force folks!  CAN!

Comments
  1. Gavin says:

    AWESOME-NESS happens at TOTF – way to go Coach David, Mieke, and Neil!

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