FITNESS and PERFORMANCE
Skill:
Toe to Bar Efficiency
Video courtesy of CrossFit HQ. Chris Spealler and Matt Chan going over efficiency points for Toes to bar. As shown in the video, it starts with efficient Knee to Elbows. The key to that is dropping the feet straight down instead of in a wide arch. It gets you into your swing and allows you to start the next rep quickly. So, this can then be translated over to Toe to Bars, where the start of the move is the same with a kick at the end to hit the bar. Give it a try!
Bar Facing Burpees
Video courtesy of Andrea Ager. Andrea talks Bar-facing burpees at the 2:11 mark. The main point is not wasting energy getting into the jumping position. And notice in Andrea’s method of doing the long step, she still has her hips come up off the ground first.
WOD:
10Min AMRAP
1 Squat clean @ 185/115
2 Bar-facing Burpees
3 Toe 2 Bars
Post completed rounds to comments/www.logwod.com
PERFOMANCE:
Assistance Work
4 Rounds-10 KB Sit-up(1.5/1) -100M Sprints
FITNESS and PERFORMANCE
Cash Out:
Roll out Lats and lower back
As promised, here’s the info on the TactFit Games. The competition will be on Sunday, January 20th, 2013. It will be teams of 4 (2 guys, 2 girls). We will have a scaled and an RX’d division. We will be inviting teams from surrounding affiliates so this is the perfect time to rep TOTF! Get your teams together! We’ll have the registration sheets in the TactFit area in the next day or so.
CrossFit Team Offutt Tactical Fitness 
8 rounds
squat clean @ 185lbs
it kick my butt , specially the toe2bar i really hate that movement
I lost track of the # of rounds, unfortunately not because the number got so high but I just can’t seem to count. It was something + 1, squat cleans @ #65 and I got a a handful of complete toe to bars before getting pretty sloppy
13 rounds completed
155# squat cleans
Sorry folks, forgot to post the WOD to LOGWOD. It’s there now.