Just like the Dynamic Effort Squats we did last week, work on SPEED when pushing up on these presses. Keep the body tight like a coiled spring as you go down and then EXPLODE up!
Skill Work:
Time to attack those harder-to-master skills!
Hollow Body Rocks – learn how this translates to other moves
Video series courtesy of Gymnastics WOD
Bar Muscle Up/ Jumping Bar Muscle Ups- 10 min
Video series once again courtesy of Gymnastics WOD
Candle Sticks/Pistols – 15 min for the combined
Courtesy of The Cave Training. Once you have this down, try to transition to…
Don’t forget, the TactFit Area will be closed following the 0900 class to allow the Field House Staff time to seal down the perimeter of our mats. If you have time, please join Coach Drea after the 0900 class to pound the mats into place and rope off the area. We should be back open late Sunday.
WOD:
Once again, we dive back into one of the Sectional WODs from the past events to get us ready for the Open. Have you registered yet? If not, why not? Post thoughts to comments.
The timer will be set to go off every 15 seconds. If you have not done a successful rep by the time the timer goes off during any round, rest until you hear the timer go off again. But that means your total rep count goes down one.
Video courtesy of Rogue Fitness. Matt Chan covering the Power Clean.
Things to remember:
Hard/fast hip extension from mid-thigh to get the bar moving
Quickly pull yourself under the bar in the catch position (land solid in partial squat with chest up, butt back)
FAST Elbow whip to set up the perfect rack to catch the bar
Don’t forget to fully stand (hips fully open) before dropping the bar
Cash Out:
3 sets of 15 Reverse Hyperextensions
Looks like Chris Daniels had a close encounter with a Sweat Angel. How many of you have had this fun experience? Share your story.
Following the 0900 class this Saturday, the Field House staff will be sealing down the perimeter of our mat area. This will keep all our mats in place. But, for this to happen, the TactFit area needs to be closed off until the sealant dries. So, after 0900 until at the very least, half of Sunday, the TactFit area will be closed off. We apologize for any inconvenience.
Day 14 of the Burpee Challenge!
Do them with a loved one for Valentine’s Day. Share the Love!
pic courtesy of CrossFit Armoury
WOD:
“The St. Valentine’s Day Rowing Massacre” (yup, I said it!)
5 Rounds For Time:
Row 100m / 10 Hand Release Push ups
—–Rest 5min—–
4 Rounds For Time:
Row 100m / 10 Hand Stand Push Ups
—–Rest 3min—–
If you look back at your log books, you’ll notice this is the 4th time we’ve done this since December 18th. Days like these are part of our progressive increase approach for your strength. Our linear progression. That is why it is SO important you keep tracking the weights you use and do what we say when we tell you increase the weight you used the last time by the amount we say. This is how we get you stronger. If you get to a point where you can’t hit the numbers we put out there for you, it’s time to redo the weight you are using.
-15 minute cap
Team WOD:
“No Expendables Here”
In Teams of Two
3 Rounds For Time:
1 Tire flip
3 Tire jump throughs*
200m Run
Post your team name and time to comments
*Tire jump through = jump into the middle of the tire and back out. You can jump onto the tire and into it, or jump directly in. Whichever works for you, but BOTH feet must touch the inside of the tire.
“Get to the choppa!!!” (yeah, I know, wrong movie reference but both have Arnie!) Go fast and push hard. This WOD is a sprint. If you feel like you’re about to puke, you did all right.
Picture courtesy of Project Swole. See the above ages. That excuse that you’re too old to do the worldwide CrossFit Open? It just became obsolete. Get registered under Team Offutt Tactical Fitness!
Cash Out:
3 un-timed rounds of
10 weighted hip thrusts
10 barbell roll-outs
Video courtesy of NJam World. using a low box, place barbell across hips and put upper back on the box. feet are on the ground. Contract the glutes and raise up the hips.
GOAL = Stay moving. This WOD’s purpose is metabolic conditioning, not Strength. So move fast! IF you cannot moved the prescribed weight at a high tempo, then you’ll need to scale.
Progression #1: Get inverted. Hold HS against wall. From there (heels together, toes pointed, squeezing butt, tight core, active shoulders, arms locked) shift weight from side to side until can lightly pick hands off the ground.
>This can also be done with feet on a box for beginning level athlete. Key thing is to get hips above shoulders.
If you get this pretty well, try moving to the below (courtesy of CrossFit Paradiso)
Compare to your numbers from 7Jul2012. Click here to check.
Mobility Work:
Pick 1-2 hip mobility drills. Pick 1-2 shoulder mobility drills
20 minutes
Cash Out:
pic courtesy of bodyiqpilates.com
Group Challenge: Timed plank hold….. Last man planking
Get in a push-up position (hands just outside shoulders, arms locked, heels together, shoulders hips & heels in line) Next squeeze core and point toes bringing shoulders just past hands
Who gets the crown of last man (or woman) planking?
Work technique for 10 min. Let feel dictate weight. Work on getting under the bar quickly and landing in a solid position in the split. Goal – 10 sets of 1
Picture courtesy of CrossFit HQ. The first step to the CrossFit games is the Open. Registration is open. Click on the picture to go to the registration page. We currently have 25 athletes registered under our team. What are the rest of you waiting for? Do it. Join the fun!
Add 5 pounds from the last time we did these (which was 8Jan. Click here for a refresher)
If you were not here, aim for 85% of your 1RM. If you do not have a 1RM in Back Squat, try going up to Body Weight in the warm up. If you can get 8 reps, use that weight. If this is too heavy, drop 20 pounds. If it is too light, go up 10-20 pounds. Whichever you use, RECORD your WEIGHT! You will need this info….
Video courtesy of Mobility WOD. K-Starr showing some good mobility work PRIOR to squatting. Not having the flexibility in the shoulder can lead to a sub-par positioning for the squat, meaning bad wrist position/pain, or even worse, losing the load. So, if I was thinking ahead, maybe I’d get in a bit BEFORE class and instead of just hanging around MAYBE I’d do this drill BEFORE the start of class……just MAYBE 🙂
WOD:
3 Sets, Each for Max Reps:
Strict/Kipping HSPU
Muscle ups
Toes2Bar
Pistols
These are not for time, but get done before class ends, and give yourself enough time for the cash out. The goal here is to give a max effort on each movement. Go from one move to the next.
Video courtesy of CrossFit HQ. Show of hands, who has lined up by a wall, got upside down for a HandStand Push Up and slammed their back against a wall and during one of two HSPUs, felt themselves overarching? Well, today, why not try an alternate method? Try walking up the wall so your chest is against the wall. As Adrian mentions in the video, this method is more true to the way your body would be in a free-standing handstand.
Video courtesy of CrossFit HQ. Will we see one of these today? Who’s ready for their first Muscle Up? I feel it! I think we’re going to have one!
Video courtesy of CrossFit HQ. I know I showed this video not too long ago, but it bears repeating with today’s WOD. Find what works best for you technique-wise.
Video courtesy of Team CrossFit USA. If you do not have pistols, work this progression chain.
Cash Out:
4 sets of Reverse Hypers for 12 reps
Add weight each set
Assistance Work (Done On You Own Time):
2 min AMRAP double unders
Do a total of 4 attempts
Rest as needed between attempts. Goal is to not be more than 5-10 reps difference between rounds
CrossFit Team Offutt Tactical Fitness 