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!
CrossFit Team Offutt Tactical Fitness 