SCHEDULE NOTE: THE GYM WILL BE CLOSED THANKSGIVING. WE WILL PUBLISH A WOD YOU CAN DO FROM HOME. ALSO, THE GYM WILL BE OPEN 0800-1800 on FRIDAY. WE WILL RUN ONE CLASS 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:
Efficiency in Box Jumps and Burpees
Video courtesy of CrossFit HQ. 2012’s 2nd most Fit Man in the World, Matt Chan going over the finer points of efficiency in box jumps. As Matt mentions, to make these box jumps go the best and be legit, have your recovery at the top and use the stretch reflex at the bottom of the movement to get right back up on the box. This is much more efficient than stopping at the bottom and having to regenerate all that force to get back up.
Also,ensure as you go through these, you don’t start leaning the body over. Stay as upright as possible through the movement.
Video courtesy of Gymnastics WOD. Once again, Carl Paoli talking efficiency in Burpees. Best way to make these work best, have the hips rise in the air first when you are coming off the ground. Watch the vid. Learn the move, and fly through these!
WOD:
“And Then There Were None”
10!: (10,9,8,7,6,5,4,3,2,1)
Box Jumps (24/20)
Burpees
Pistols – Alternate legs every rep
KB Swings (1.5/1)
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Cash Out:
Roll Quads, Hamstrings, and Calves
Why fight the crowds this coming Black Friday? In the next day or two we will have the perfect gift for everyone on your list. A TOTF zip-up hoodie! They will be available for purchase at the Filed House Front Desk very soon. Pictures coming hopefully tomorrow.
CrossFit Team Offutt Tactical Fitness 