Archive for January 9, 2013

Thursday 20130110 Open Workout

Posted: January 9, 2013 by totactfit01 in Uncategorized

Strength:

Press 10 sets of 3 at 50% of your 1RM

Set starts every minute

Post weight used to comments/LogWOD

With the low percentage of weight, this means you want to move the bar UP quickly!  Stay tight, move the bar fast!

For those who went through On-Ramp, just a refresher on the standards for Press, straight out of the Study Guide you received….

SETUP:
• Stance = hip width
• Hands just outside the shoulders
• Bar in front, resting on the “rack” or “shelf” created
by the shoulders
• Elbows down and in front of bar; elbows are lower than
in the front squat
• Tight midsection
• Closed grip, with thumbs around the bar
EXECUTION:
• Drive through heels; keep the whole body rigid; tight
belly
• Bar travels straight up to locked out, with active
shoulders, directly overhead
• Head accommodates bar (bar path is a straight line)
PRIMARY POINTS OF PERFORMANCE:
• Good setup
• Constant tightness in the midsection, ribs locked down
• Overhead and active shoulder at the top of the press;
overhead means that the bar is over or just behind the
arch of the foot, with the shoulder angle fully open
• Bar travels straight up

WOD:

20!:

Sit ups*

*One Ground 2 Overhead at Body weight between rounds

(So, 20 Sit ups, one ground to overhead, 19 sit ups, one ground to overhead, etc… until 1 sit up, one ground to overhead)

Post time to comments/LogWOD

For the Ground to Overhead, use whatever lift you want as long as the weight safely gets from Point A (the ground) to Point B (Legs, hips, arms fully locked out, in active shoulder position with bar overhead).

Extra Credit:

Row 2500m

Cash Out:

50 Ring Dips broken up as necessary

TactFit Games add

Attention!  Today is the LAST day to register for the TactFit Games at the normal price of $60.00 per team.  You can register from 11-15Jan, but the price goes up to $100.00 per team.  Save money, get you team registered!  Click on the above picture to get a registration form.  Print it out and get it to the Offutt Field House Front Desk by close of business today, or mail it in, and then email totactfit@gmail.com to let us know it was mailed BEFORE the deadline.  Get it done by close of business today!