Archive for November, 2012

Friday 20121130 Open Workout

Posted: November 29, 2012 by totactfit01 in Uncategorized

You’ll notice a change in the names for the two WODs posted.  Instead of “Open” and “Comp”, we are now going to post these as “Fitness” and “Performance”.  The difference in the two are the Performance RX’d standards will be set at a higher level and will also have additional assistance work at the end of the WODs.

We recognize we have different fitness levels in our athletes.  Therefore, the Fitness WODs are designed to push those in the beginner to intermediate level of fitness, whereas the Performance WODs and assistance work is geared to push those at the more advanced fitness levels to push even further.  While obviously everyone’s fitness levels will advance at different rates, a good rule of thumb to decide where you fall can be based off of time doing CrossFit.  We normally think of beginners as those who have been doing CrossFit on a regular basis for 0-9 months.  Intermediate, usually 7-48 months.  Advanced, usually 24-84 months.  And elite usually 72-108+ months.  As you can see, there are overlapping months as the rate of advancement could be sped up or slowed down based on frequency, food intake, proper rest, adaptation to complex movements, ect….  Bottom line, determine which WOD you plan on doing and stick with it.

Fitness

Strength:

Front Squat:
Work up to 3RM in 20 minutes

Post highest successful 3 rep to comments/www.logwod.com

Video courtesy of Mobility WOD.  Look at how two minutes of feathering the tricep area can improve your front rack position!  Hmmm,,….if I was a going to be doing Front Squats tomorrow, I don’t know, I might get there a bit early and do some of this work before class…..just sayin’….

WOD:

For Time:

100 Heavy KB Swings
Pick your weight, but the goal is the go unbroken.
Every time you have to put the weight down, do 15 burpees

Post Time to comments/www.logwod.com

Post weight used as well as how many times you had to put the weight down to comments, both here and in LogWod.  But who am I kidding?  There’s only been, what, an average of 30+ athletes each day that have been hitting our classes, and not even 1/10th of you are posting comments out here.  What?  No love from the TOTF community?  Well, I throw out a challenge to you!  For every athlete who puts a comment on today’s post that says how they did in the Strength and WOD part of today’s workout, I’ll do 5 burpees.  That’s right!  Tell your fellow TOTFers to get to commenting if you want to see me, Coach D, do some burpees on Monday morning!  Why should you do this?  Think of it as switching spots with me for a day.  You get to be on the not-sucking-air side. 🙂  Oh, and before any of you get the idea, your first post is the only one that counts.  Meaning, no matter how many times you post, it won’t increase the 5 burpees your 1st post gave me.  So, strength in numbers folks!

Cash Out:

3×25 Reverse Hypers
Increase weight each set

Performance

Strength:

Front Squat:
Work up to 3RM in 20 minutes

Post highest successful 3 rep to comments/www.logwod.com

WOD:

For Time:

100 Heavy KB Swings
Pick your weight, but the goal is the go unbroken.
Every time you have to put the weight down, do 15 burpees

Post Time to comments/www.logwod.com

Post weight used as well as how many times you had to put the weight down to comments

Assistance Work:

3×15 Strict Toe2Bar

Cash Out:

3×25 Reverse Hypers
Increase weight each set

And last, but certainly not least, our 4th competitor in this weekend’s Snow Bowl Open is Drea Tullos (or as most of us call her Col Tullos).  Not only is Drea a tremendous coach, but an inspiration to everyone in the Mission Support Group.  She not only promotes healthy living habits and fitness, but she walks the walk as a mainstay in both our Open classes and our Comp Group sessions.  And she doesn’t waste any time in here either!  She’s all business once “3,2,1” is called!

And I know the list of those that helped make this program successful is pretty long, but Drea is one of the biggest reasons we are where we are today.  So, what better way to say thank you then by coming out this Sunday and cheering her on!

Lastly, here are some rules, courtesy of CrossFit Omaha’s post….

 

“The Ralston Arena has been very accommodating to athlete & spectator needs; please read their following rules regarding food…

ATHLETES will be allowed men’s & women’s locker rooms near the competition area. Athletes may bring coolers of food & drink to the event, but the coolers & their contents must be kept in the locker rooms at all times.

Athletes will be allowed to bring water in the competition area. Recovery samples will be provided by a few of our sponsors for athletes post workout.

ATHLETES, JUDGES & VOLUNTEERS will need to enter the event center at the Southeast entrance.

SPECTATORS are not allowed to bring food & drinks inside the event center. There will be food available for purchase inside the event center at “Jitter Joe’s” (serving coffee, muffins, scones, sandwiches, ice cream, hot dogs, beer, and more).

Tailgating in the parking lot is allowed if spectators wish to bring their own food. There are also restaurants within walking distance of the event center:
Subway
Ragazzi’s Pizza
Ralston Keno

SPECTATORS will need to enter the event center at the Northeast entrance.

***The third workout will be outside. It is expected to be 60°, come prepared to compete & spectate outdoors!

See you Sunday!”

Thursday 20121129 Open Workout

Posted: November 28, 2012 by totactfit01 in Uncategorized

You’ll notice a change in the names for the two WODs posted.  Instead of “Open” and “Comp”, we are now going to post these as “Fitness” and “Performance”.  The difference in the two are the Performance RX’d standards will be set at a higher level and will also have additional assistance work at the end of the WODs.

We recognize we have different fitness levels in our athletes.  Therefore, the Fitness WODs are designed to push those in the beginner to intermediate level of fitness, whereas the Performance WODs and assistance work is geared to push those at the more advanced fitness levels to push even further.  While obviously everyone’s fitness levels will advance at different rates, a good rule of thumb to decide where you fall can be based off of time doing CrossFit.  We normally think of beginners as those who have been doing CrossFit on a regular basis for 0-9 months.  Intermediate, usually 7-48 months.  Advanced, usually 24-84 months.  And elite usually 72-108+ months.  As you can see, there are overlapping months as the rate of advancement could be sped up or slowed down based on frequency, food intake, proper rest, adaptation to complex movements, ect….  Bottom line, determine which WOD you plan on doing and stick with it.

But, hey luckily today is a scheduled light day, so both WODs are the same!  Only increase today for the Performance folks is the assistance work!

Fitness

Skill:

KB Skill:
Spend 8Min on Turkish Get Ups

Video courtesy of CrossFit HQ.  Jeff Martone going over some more technique points for Turkish Get Ups.  
The goal of today’s work is to work on position stability.  Anyone can muscle through an ugly Turkish Get Up.  But to have the ability to do multiple reps of the core stabilization movement, proper body position through each transition is needed.  Work on it!

 

WOD:

“5 by 5”

Light Barbell Complex (95/65):
5Rounds for Time

5 Bent over Row
5 Power Clean
5 Front Squat
5 Press
5 Good Mornings

30sec rest

Goal should be to do each round unbroken

Post total time to comments/www.logwod.com

Cash Out:

3×20 GHD Sit Ups

Performance

Skill:

KB Skill:
Spend 8Min on Turkish Get Ups

WOD:

“5 by 5”

Light Barbell Complex (95/65):
5Rounds for Time:

5 Bent over Row
5 Power Clean
5 Front Squat
5 Press
5 Good Mornings

30sec rest

Goal should be to do each round unbroken

Post total time to comments/www.logwod.com

Assistance Work:

Work on Handstand walk for 10 minutes

Video courtesy of Dogtown CrossFit.  Find which progression level you’re at and work there or try to go higher.

Cash Out:

3×20 GHD Sit Ups

 

Third installment highlighting the 2 Two-Woman teams TOTF has in this Sunday’s Snow Bowl Open. (Rlston Events Center.  Begins at 0900.  Don’t miss it!)  Brooke Bynum shown here killin’ it on Kettle Bell Swings during last summer’s CFO Throwdown.  Brooke and Vashon are both great coaches for our program but such awesome people!  Brooke is awlays a joy to be around.  Such great energy and enthusiasm.  But watch out once a WOD starts.  You see that look in her eyes?  You don’t want none of that!  Come cheer her and the other ladies on this Sunday!

 

Wednesday 20121128 Open Workout

Posted: November 27, 2012 by totactfit01 in Uncategorized

You’ll notice a change in the names for the two WODs posted.  Instead of “Open” and “Comp”, we are now going to post these as “Fitness” and “Performance”.  The difference in the two are the Performance RX’d standards will be set at a higher level and will also have additional assistance work at the end of the WODs.

We recognize we have different fitness levels in our athletes.  Therefore, the Fitness WODs are designed to push those in the beginner to intermediate level of fitness, whereas the Performance WODs and assistance work is geared to push those at the more advanced fitness levels to push even further.  While obviously everyone’s fitness levels will advance at different rates, a good rule of thumb to decide where you fall can be based off of time doing CrossFit.  We normally think of beginners as those who have been doing CrossFit on a regular basis for 0-9 months.  Intermediate, usually 7-48 months.  Advanced, usually 24-84 months.  And elite usually 72-108+ months.  As you can see, there are overlapping months as the rate of advancement could be sped up or slowed down based on frequency, food intake, proper rest, adaptation to complex movements, ect….  Bottom line, determine which WOD you plan on doing and stick with it.

Fitness

Strength:

Hang Snatch 1.1.1.1.1.1 @ 80%
Rest as needed, but time limit is 20 minutes.

Post highest successful lift to comments/www.logwod.com

Video courtesy of CrossFit HQ.  Coach Burgener talking through the hang snatch. The one difference between what Sage is doing and what we will be doing is she is going from the high hang position.  The hang position we will start at puts the bar a little further down the thigh, closer to the knee.  We will go over this during warm up tomorrow.
Why do we do these?  To help work the hip explosion needed for a sucessful second pull in the snatch.  Far too often folks forget to get that full hip extension and try to just drop under the bar.  Get tall and fully explode the hips before you pull yourself down under the bar.
And yes, you willland in the full squat on each of these.  Why?  Because we also want you to get good and stable at the bottom of the squat so you can keep the tension on the legs to power yourself back up.

WOD:

2 Rounds
2min on, 30 sec off:
Full Snatch 95/65
Ball Slams 25/12

You will alternate the movements, so 2 minutes of Snatch, 30 seconds rest, 2 minutes Ball Slams, 30 seconds rest, then repeat.

Post total reps to comments/www.logwod.com

Cash Out:

Pigeon Pose -2 min per side

Video courtesy of CrossFit Charlottesville

Banded active shoulder stretch – 2 min per side

Video courtesy of CrossFit HQ and CrossFit Santa Cruz.  K-Starrt turns to the pull-up bands present in most CrossFit gyms to help create a stretch that’s impossible without some assistance. By pulling the shoulder straight overhead the athlete is able to manipulate parts of the girdle that are difficult to reach through traditional stretching. The end result is improved range through the socket, which gives the athlete increased capacity overhead.

Performance

Strength:

Hang Snatch 1.1.1.1.1.1 @ 80%
Rest as needed, but time limit is 20 minutes.

Post highest successful lift to comments/www.logwod.com

WOD:

2rnds
2min on, 30 sec off:
Full Snatch 95/65
Ball Slams 30/25

Post total reps to comments/www.logwod.com

Assistance Work:

3×15 Back Extensions

Video courtesy of Paradiso CrossFit.  In a Back Ext, only the back is extending, the hips are trapped and neutral.

Cash Out:

Pigeon Pose -2 min per side
Banded active shoulder stretch – 2 min per side

Today is Day 2 of our profiles of the four women reppin’ TOTF at CFO’s Snow Bowl Open this Sunday at the Ralston Events Center.  Next up is Mieke’s partner, Leah Reichwaldt.  As I have said before, she’s our resident “Quiet Storm”.  She won’t be the one talking trash, but watch out when the WOD starts! 

She is also the newest at CrossFit of the four ladies, but is making enormous strides in improving all aspects of the game.  Seeing her spend hours working on weaknesses and turning them into strengths should be something everyone aspires to do.  Sky’s the limit on her potential!

Once again, I would like to see all TOTF members out there this Sunday at 0900 to cheer these ladies on.  Let’s make some noise!

Tuesday 20121127 Open Workout

Posted: November 26, 2012 by totactfit01 in Uncategorized
You’ll notice a change in the names for the two WODs posted.  Instead of “Open” and “Comp”, we are now going to post these as “Fitness” and “Performance”.  The difference in the two are the Performance RX’d standards will be set at a higher level and will also have additional assistance work at the end of the WODs.
We recognize we have different fitness levels in our athletes.  Therefore, the Fitness WODs are designed to push those in the beginner to intermediate level of fitness, whereas the Performance WODs and assistance work is geared to push those at the more advanced fitness levels to push even further.  While obviously everyone’s fitness levels will advance at different rates, a good rule of thumb to decide where you fall can be based off of time doing CrossFit.  We normally think of beginners as those who have been doing CrossFit on a regular basis for 0-9 months.  Intermediate, usually 7-48 months.  Advanced, usually 24-84 months.  And elite usually 72-108+ months.  As you can see, there are overlapping months as the rate of advancement could be sped up or slowed down based on frequency, food intake, proper rest, adaptation to complex movements, ect….  Bottom line, determine which WOD you plan on doing and stick with it.

Fitness

Strength:

Back Squat 5×5:

Work up to a hard 5 (not to failure)

Make sure you keep track of this weight! – You’ll need that number next week!  You have been warned….. 🙂

Post weight to comments/www.logwod.com

WOD:

For Time:
50 Box Jumps @ 24”/20”

2x’s through of…
-50M KB Farmers Carry (1 KB per hand)1.5/1pd
– Run 2 full Laps (~635M each)

Post time to comments/www.logwod.com

Cash Out:

Hamstring Stretch- work deeper for 3min

Performance

Strength:

Back Squat 5×5:

Work up to a hard 5 (not to failure)

Make sure you keep track of this weight!

Post weight to comments/www.logwod.com

WOD:

For Time:
50 Box Jumps @ 30”/24”

2x’s through of…
-50M KB Farmers Carry 2/1.5 pd
– Run 2 full Laps (~635M each)

Post time to comments/www.logwod.com

Assistance Work:

4×20 Weighted Sit Ups

Cash Out:

Hamstring Stretch- work deeper for 3min

Over the next four days I will profile the four ladies that will be representing TOTF at CFO’s Snow Bowl Open at the Ralston Event Center this Sunday.  the first event starts at 0900, so get there early to get a good seat.  Ricky and his crew are doing BIG things and this event will be EPIC!

  I really would like all of you to make it out there (it’s FREE!  There will be some cool booths with cool stuff!) to cheer these ladies on and also to enjoy the CrossFit community.  And keep that community feeling going when we put on the TactFit Games, which ARE happening in January (more to come on that in the next day or so, get ready!)

As this picture above shows, Mieke Oostveen is normally seen leading the pack.  When she is not teaching you athletes valuable lessons on technique and strategy or motivating you through a grueling WOD, she’s logging more hours in the gym than just about anyone I know.  Her ability to master form and push herself to the next level is something to see.  Expect to see big things from this girl for years to come!

Monday 20121126 Open Workout

Posted: November 25, 2012 by totactfit01 in Uncategorized
You’ll notice a change in the names for the two WODs posted.  Instead of “Open” and “Comp”, we are now going to post these as “Fitness” and “Performance”.  The difference in the two are the Performance RX’d standards will be set at a higher level and will also have additional assistance work at the end of the WODs.
We recognize we have different fitness levels in our athletes.  Therefore, the Fitness WODs are designed to push those in the beginner to intermediate level of fitness, whereas the Performance WODs and assistance work is geared to push those at the more advanced fitness levels to push even further.  While obviously everyone’s fitness levels will advance at different rates, a good rule of thumb to decide where you fall can be based off of time doing CrossFit.  We normally think of beginners as those who have been doing CrossFit on a regular basis for 0-9 months.  Intermediate, usually 7-48 months.  Advanced, usually 24-84 months.  And elite usually 72-108+ months.  As you can see, there are overlapping months as the rate of advancement could be sped up or slowed down based on frequency, food intake, proper rest, adaptation to complex movements, ect….  Bottom line, determine which WOD you plan on doing and stick with it.

Fitness

Strength:

Press

10×3 @ 50% of 1RM

Sets start every 45sec

Post weight used to comments/www.logwod.com

The focus here is not on the weight or perceived bar speed but actual bar speed. It is very important to treatt each rep as a maximum effort, but the weight should be light enough that bar speed continues to accelerate throughout all reps and sets.

WOD:

12 Minute AMRAP:

100 Single Unders

5 Push Press @ BW-20/BW-50

10 Dive Bombers

Post rounds completed to comments/www.logwod.com

Video courtesy of CrossFit Mission George.  Demo for a Dive Bomber Push Up.

Cash Out:

Roll Out Tight Areas

 

 

Performance

Strength:

Press

10×3 @ 50% of 1RM

Sets start every 45sec

Post weight used to comments/www.logwod.com

WOD:

12 Minute AMRAP:

100 Double Unders

5 Push Press @ BW/BW-20

10 Dive Bombers

Post rounds completed to comments/www.logwod.com

Assistance Work:

3×8 Heavy Barbell Shrugs

Cash Out:

Roll Out Tight Areas

Saturday 20121114 Workout

Posted: November 23, 2012 by totactfit01 in Uncategorized
As many of you know, we have increased our amount of strength training as of late.  This week is dedicated to giving both our Open athletes and our Comp athletes a de-load week to allow the body to recover yet still push ourselves.  Therefore, the WODs listed this week will be the same for the Open athletes as it is for the Comp athletes.
Strength/Skill:

Turkish Get ups

3 Rounds of 4 Reps per side

*Pick light-moderate weight, Do Not increase weight each set. Focus on technique.

WOD:

“Josh”

For Time:

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Post time to comments/www.logwod.com

Picture courtesy of CrossFit HQ.  SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.

Cash Out:

5 Reps of Turkish Get Ups at original weight

Friday 20121123 Workout

Posted: November 22, 2012 by totactfit01 in Uncategorized
PROGRAMMING NOTE:  WE WILL ONLY HAVE ONE CLASS TODAY AT 0900.
As many of you know, we have increased our amount of strength training as of late.  This week is dedicated to giving both our Open athletes and our Comp athletes a de-load week to allow the body to recover yet still push ourselves.  Therefore, the WODs listed this week will be the same for the Open athletes as it is for the Comp athletes.
Skill:

Work Mobility in overhead position

Video courtesy of San Francisco CrossFit.  You will have a ton of overhead movements in today’s WOD, so take some time to work this test-retest for your overhead position. 

WOD:

“Baling Pounds” (like baling hay, going from the ground, then overhead)

Team WOD, For Time: (Only One Partner can be working at a time)

50 Deadlifts (DL ) (135/95), 50 Press (45/35)

50 DL (185/115), 50 Push Press (75/55)

50 DL (225/135), 50 Push Press (95/75)

Cash Out:

Find Max Height Box Jump

Video courtesy of CrossFit Unbroken.  If at first you don’t succeed, try and try again….