Archive for August 29, 2012

Thursday 20120830 Open Workout

Posted: August 29, 2012 by totactfit01 in Uncategorized

NOTE: WITH THIS FRIDAY BEING A DOWN DAY AND NEXT MONDAY BEING LABOR DAY, WE WILL RUN ONE CLASS EACH OF THOSE DAYS AT 0900

Skill:

Thrusters

Video courtesy of CrossFit Santa Cruz.  Why do we see this video a lot when we have Thrusters in a WOD?  ‘Cause if it ain’t broke, don’t fix it!  Jason Khalipa  hits on some of the common areas folks fail at on Thrusters.  So many time  I have seen athletes not using the power in their hips to drive that bar in the air.  The more power your use in the hips, the less your arms have to do.  The less they have to do, the fresher they will be in your next skill…..

Pull Ups

Video courtesy of CrossFit Old Town.  HEad Coach Danya Armstrong and Melissa Lopes going through all the progression steps for a successful kipping pull up.  String together more kipping pull ups=faster WOD time.

WOD:

“Run & Get your Fran on”

See above map (thanks JP!).  You will place two bumper plates and your bar over on the mats by the rowers.  You will then set your clips over by the pull up rig and claim a piece of real estate for your Thrusters and Pull Ups.   We will start the WOD by lining up by the Pull up rig…..

For Time:

Run 200M,(from pull up rig around the soccer pitch to where you left your bumpers)

Pick up one bumper and run 200M back to where your clips are.  Drop the Bumper

Run 200M to 2nd bumper

Pick up 2nd bumper, run it 200M back to where your clips are. Drop Bumper

Run 200M back to your bar

Pick up your bar, run 200M back to where your clips are.  Put bumpers on Bar.

Begin Fran

21-15-9

Thrusters

Pull Ups

Post time to comments/www.logwod.com

Cash Out:

Catch O2, Hydrate, and put away all equipment.

This is one you’ll want in your log book.  What’s that?  You don;t have a Team Offutt Tactical Fitness Logbook?!  You’re in luck.  The front desk has them in stock.  They are $25.00 a piece.  Speak to one of the Field House representatives at the front desk to inquire about purchasing one!  Do it!  All the cool kids are doing it….