Archive for January 9, 2013

Thursday 20130110 Open Workout

Posted: January 9, 2013 by totactfit01 in Uncategorized


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….

• 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
• Drive through heels; keep the whole body rigid; tight
• Bar travels straight up to locked out, with active
shoulders, directly overhead
• Head accommodates bar (bar path is a straight line)
• 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



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 to let us know it was mailed BEFORE the deadline.  Get it done by close of business today!