Archive for August, 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!

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! 

Tuesday 20120821 Open Workout

Posted: August 20, 2012 by totactfit01 in Uncategorized

Strength:

Press:

3 X 70%, 3 X 80%, 3 X 90%

(% of 1RM)

Post highest weight used to comments/www.logwod.com

WOD:

10Rounds For Time:

Run 200m

3 Dead Lifts (255/185)

Post time to comments/www.logwod.com

Your path for the 200M run will be run down where we normally run for the 100M run, and then turn around and run back.

Do NOT get sloppy on the Dead Lifts.  Keep your back locked in for each set of three reps.  For your safety, if your form gets overly bad, you may have to drop weight.  Be smart.  Try the weight in the warm up and make sure you can handle it with good mechanics.  If you can, maintain those mechanics throughout, even if that means going slower in the WOD.  Safety first!

Video courtesy of Brad Gatens.  Do you have any of these common faults?  Illuminate them in the prep work!

Cash Out:

Use a lacrose ball on a box for your glute and hamstings

 

Our own Coach JP at CrossFit Verve with HQ Coach Greg Amundson.  JP is completing the CrossFit Kettle Bell seminar.  Got a feeling he’ll be coming home with a whole new bag of tricks to make us all better with Kettle Bells!

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!

Saturday 20120818 Open Workout

Posted: August 17, 2012 by totactfit01 in Uncategorized

ANNOUNCEMENT!  THE 0600 CLASS ON THURSDAY 23AUG WILL MEET AT THE POOL FOR SWIM WOD 2.  THIS WILL ONLY BE FOR THE 0600 CLASS!  THE 1130 AND 1730 WILL BE AS NORMAL IN THE TACTFIT AREA.

And don’t forget, the Saturday class is at 0900 today!

 

Skill:

Max L-sit (for time)

Video courtesy of Again Faster.
Try going through this progression if you haven’t done L-sits before.  Once you are comfortable with the position, go for a max hold.

3 Attempts at Standing Broad Jump

Video courtesy of Northstate CrossFit.  Jonathan Jorgensen goes over proper Broad Jump technique.

Max Rep Skin the Cat

Video courtesy of Mobility WOD.  KStarr and Carl Paoli going over the shoulder mobility for doing Skin the Cat. You’ll go from fully flexation to full extension.  This movement is so good for mobility if done properly and safely.  And as Carl mentions, it the mobility translates over into other movements.
FOllow the direction he gives for the movement.
And then Kelly brings the “secret sauce”.  The mobility work he shows is great to prep for doing Skin the Cat.

WOD:

“Danny”

AMRAP 20min:
30 Box Jumps (24/20”)
20 Push Press (115/80)
30 Pull-ups

Post total rounds to comments/www.logwod.com

Picture courtesy of CrossFit.com.  Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye

Cash Out:

Roll out Quads, Calves, and Upper Back

Friday 20120817 Open Workout

Posted: August 16, 2012 by totactfit01 in Uncategorized

Skill:

Quick Review of…

Clean – Both Power and Full Squat

Bench Press

Overhead Squat

Now why would we cover these three lifts?…Oh yeah, right….

WOD:

CrossFit Totals II

(Best of 3 and ONLY 3 attempts):

Clean (from ground, Power or Squat)

Bench Press

Over Head Squat

Add highest 1-rep from each lift.  Add together and post total to comments/www.logwod.com

Video courtesy of CrossFit Initiative.  Some good tips from Ty Jones on the points of performance for each lift.  We will go over these when we do our movement reviews.

For the lifts to count, a coach must see you do the rep, AND the rep must go through Full Range of Motion.

So, for Cleans – Weight starts on the ground.  You can either power clean or squat clean.  You MUST show full open hips at the top before you drop the weight for the rep to count.

Bench Press – Once lifted off and you tell the spotter to let go, the weight must come down and make contact with your body BEFORE you start pressing up.  You MUST press up in a continuous motion.  If the weight starts to go back down, NO REP!  If your spotter touches the bar, NO REP!  You MUST show full lock out at the top BEFORE the spotter grabs the bar and racks it.  If you don’t lock out the arms, NO REP!

Overhead Squat – You must show Active Shoulder BEFORE you begin to squat (arms FULLY locked out, shrugged up with lats engaged).  You will then squat until the crease of your hip goes BELOW your knee.  If it does not meet this depth and you come back up, NO REP!  Once you begin coming up, it MUST be a continuous motion.  If you start to go back down,NO REP!  For the rep to count, when you come back up, you MUST show fully open hips for the rep to count.  If you bring the bar down to the shoulders before you fully open your hips, NO REP!

Cash Out:

Couch Stretch Wall Squat Stretch

Thursday 20120816 Open Workout

Posted: August 15, 2012 by totactfit01 in Uncategorized

Skill:

Work on the 10 levels of Pull-up Progression

Have you been keeping track of your Pull-Up progression since Aug 3rd?  To refresh your memory go to   https://totactfit.com/2012/08/02/friday-20120803-open-workout/

Video courtesy of CrossFit Portland.  Watch from the 3:09 mark.  Scott Hagnas details out the theory of his Pull Up Progression and how important it is to build good scapula control first so you have a good support system when going through the progression.  If you were given a copy of your Pull Up Progression chart back on the 3rd, bring it in.  If you weren’t here, no worries.  We should still have copies in the TactFit area so you can establish your level.  Or print one out right here.  Pullup Progression 

Goal is show proficiency in a progression before you move on.  Some of you may be able to string a couple of some-what kipping pull-ups and wonder why we want you to go through this whole progression.  Simply put, we want to build a good foundation of strength and control so you become more proficient in the movement.  Turn 4-5 barely strung together pullups to 10+ unbroken.  Turn proficient kipping chin-above pullups to successful Chest-to-Bar pull-ups.  See where I’m going with this?

WOD:

3 X 1min AMRAP:

-50m Sprint

*Rest 2min between Rounds*

So how this will work is, we will move outdoors for the run.  It’s going to be a beautiful day so let’s take advantage of some fresh air!  We’ll have the 50M area marked with cones so you’ll know where to turn around.  When you start, you’ll run down to the cone, touch the ground with one hand, run back to the starting line and touch the ground with the opposite hand.  Repeat until the minute is up.  Think of it as a minute-long 50M shuttle run.  Still wondering how that will work, here’s an example… (courtesy of Anthony DiSarro)

Only difference is you’ll go until we say stop! 🙂

Goal is to hit the same number of reps (one 50M run=1 rep) every round.  Therefore, post LOWEST total in a round to comments/www.logwod.com

Post total reps (add all three rounds) completed to comments

Cash Out:

Lat Stretch. Banded Hamstring Stretch