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!
CrossFit Team Offutt Tactical Fitness 