Archive for February, 2013

Thursday 20130221 Open Workout

Posted: February 20, 2013 by totactfit01 in Uncategorized
ANNOUNCEMENT:  We will be following Offutt AFB guidance for any snow delays, early releases, etc… So, if there is a late reporting posted before the start of the 0600 class, class will be cancelled.  If there is an early release before a later class, any classes for the rest of that day will be cancelled.  Please check the Base Weather Line for updates prior to heading in.  We will also update our Facebook page with any weather updates.

Day 21 of the 100-Day Burpee Challenge!

get ’em done people!

Team WOD:

For Time:   (Teams of 3. One person working at a time)
100 Sit ups
100 Double Wallballs (20/14)
100 Box Jumps
100 Sit ups
100 Sledgehammer Swings
100 Push Jerk (95/65)
100 Sit ups

Yup, you read right, that’ll be 300 sit ups in this WOD!  Therefore, to keep your low back, pelvis, etc.. safe, use an ab mat and do them butterfly.

Video courtesy of Reebok CrossFit One.

Set Up
– Sit on the floor with the soles of the shoes touching, legs butterflied out to the side
– Take an AbMat and place it on the ground behind the butt

Execution
– Sit back so the ab mat the void of the lower back with the ground (mimics the natural s-curve of your spine)
– Bring the arms overhead while lowering to the ground and touch the floor behind
– Using the arms, sit up and touch the tops of the toes so the torso is at a 90 degree or less angle to the hip

 

Video courtesy of Rogue Fitness.  Matt Chan demoing the Double Wall Ball (or 2 for 1 wall ball)

 

So, break up the reps between the team however you want.  But, you cannot move on to the next movement until all reps are complete on the current movement.

Post your team member names and time to Comments.  Also, put in what you thought of the WOD.  Did you have fun?  Was it challenging?  What was your team’s strategy?  Team name?  Did you team up with someone you didn’t know?  What was there name?  The only way I know we’re doing right by you is if I hear back from y’all! 🙂

Cash Out:

5 sets of max rep ring dips

Rest as needed between sets

Extra Credit (Done On Your Own Time):

5 sets of max rep fat bar pullups (strict)

Rest as needed between sets

USAW

Have you been struggling with Olympic Lifts?  Just not getting the Snatch or the Clean and Jerk?  Guess what?  USAW is coming out to Offutt AFB March 16th and 17th for a Level One Sports Performance Coach Certification Course.  Cost is only $495.00  Click on the above picture for the registration page.

Wednesday 20130220 Open Workout

Posted: February 19, 2013 by totactfit01 in Uncategorized

Day 20 of the 100-Day Burpee Challenge!

Yay, we’re out of the teens!

 

Strength:

Floor Press
7 sets of 2 @ 85% of Bench Press 1 RM

Set starts on the minute

Post weight used to comments/LogWOD

Video courtesy of CrossFit Hampton Roads.  Good example of a proper set up and execution of the floor press.  Ensure you and your spotter are communicating so no one gets a face full of barbell.  Do not relax at the bottom position.  Just like a regular bench, stay coiled on the way down and once your elbows hit touch the ground, EXPLODE up! 

This move is great for building that lockout strength needed in bench press.  Have fun with these!

WOD:

15min AMRAP:
5 Pull ups
10 Alt. KettleBell Cleans (1.5/1)
25 Double Unders

Post Rounds completed to comments/LogWOD

Video courtesy of CrossFit.com  Jeff Martone going over proper execution of the KB Clean. If you want to do the clean from the ground, you can (but keep your back straight), but you can also do them from the hang.  Just make sure you switch hands each rep.

Cash Out:

2 un-timed rounds : (use 95/65 – for all movements)

max rep overhead squats

10 snatch grip shrugs

10 snatch grip Romanian deadlifts

10 snatch grip deadlifts

CF_Games-2013

Picture courtesy of CrossFit.com

We are just a little over two weeks away from the start of the 2013 CrossFit Open!  If you haven’t registered, why not?  Every day you come to TOTF, you put it all on the line to get through the WOD.  For the Open, we’ll be doing the same thing, just against a few more folks.  It’s going to be a blast!  Our plan is to not only make the Open WOD for that week be the scheduled WOD for that Thursday, but we are looking to do a “Friday Night Lights” session where we can all get together in the TactFit area and have some fun with this.  And if that wasn’t enough for ya, Saturday’s 0900 class during the Open will be “last-chance Saturday” with the scheduled WOD once again being the Open WOD for that week.  So, since you’re going to be doing these WODs anyway, REGISTER!  Click on the above pic to go to the registration page.

Tuesday 20130219 Open Workout

Posted: February 18, 2013 by totactfit01 in Uncategorized

Strength:

Back Squat 3×5

 

Add 5 pounds to weight used on 2Feb (click here for a refresher).  

 

If you were not here, aim for 85% of your 1RM (or 5 pounds from the last time you did 3×5 on back squat).  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….

 

Post weight used to comment/LogWOD

 

WOD:

5 Rounds For Time:

10 Deficit Deadlifts – stand on a 45# plate (185/115)
Run 200m
1 Clean & Jerk (185/115)
Run 100m

 

Post time to comments/LogWOD

 

Video courtesy of Rogue Fitness.  As Mark Bell demonstrates, you MUST keep a flat back in this movement to avoid injuring your back.  If you round your back, you are going too heavy.  Smarter, not harder folks.

 

You only get one bar, so if you have to scale either move, you scale both to the same weight.  Goal is fast, correct movements.  If you cannot do either movement with perfect form with the prescribed weight, scale accordingly.

 

Cash Out:

Couch Stretch – 2 minutes per side

 

 

Extra Credit (Done On Your Own Time):

4 un-timed rounds of:

20 Banded Good Mornings

10 Barbell Skull Crushers (off of a bench)

 Video courtesy of expertvillage.  Yes, I know the last move there isn’t exactly multi-joint, but the tricep is used in many of our lifts (dips, any pressing, helps stabilize the overhead movements, flexibility needs for front rack, etc…) we need to keep them strong and mobile.  Don;t let the elbows flare out on this movement.  Get these knocked out!

Monday 20130218 Open Workout

Posted: February 17, 2013 by totactfit01 in Uncategorized

Pic courtesy of CrossFit Ft Hood

President-Day-Weekend

Note:  Due to President’s Day, we will only have one class today at 0900.  We apologize for any inconvenience.

 

Day 18 of the 100 Day Burpee Challenge!

Don’t skip ’em!  Keep building up!  Day 100’s gonna be fun!

 

Strength:

Press 10×3 @ 50%

Set starts every 45 seconds

Post weight used to Comments/LogWOD

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…

Courtesy of CrossFit Central Helsinki

Cash Out:

Reverse Hyperextension – 4 sets of 12

Saturday 20130216 Open Workout @ 0900

Posted: February 15, 2013 by totactfit01 in Uncategorized

Day 16 of the 100-Day Burpee Challenge

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.

2010 Mountain Regional Event 1

As many rounds as possible in 10 minutes of:

6 Squat cleans (95/65)

9 Chest-to-Bar Pull-ups

12 Box Jumps (24/20)

Post rounds to comments/LogWOD

 

Cash Out:

Banded Overhead Stretch –  2 minutes per side

Wall Groin Stretch – 5 minutes

Feb 2013 On-Ramp

Our most recent On-Ramp Grads.  Give these guys a big welcome when you see them in the Open Classes!

 

Friday 20130215 Open Workout

Posted: February 14, 2013 by totactfit01 in Uncategorized

Day 15 of the 100 Day Burpee Challenge!

Strength:

Back Squat 12 sets of 2 at 60% of your 1RM

Set starts every minute

Post weight used to comments/LogWOD

These should be QUICK out of the hole.  Set up properly, screw the feet into the ground, come down with tension, and EXPLODE up!

WOD:

Every 15 seconds for 20 rounds:
1 Power Clean @ 75% of 1RM

Post total successful rounds to comments/LogWOD

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

sweat angel

Looks like Chris Daniels had a close encounter with a Sweat Angel.  How many of you have had this fun experience?  Share your story.

Thursday 20130214 Open Workout

Posted: February 13, 2013 by totactfit01 in Uncategorized

NOTE FOR THIS WEEKEND:

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!

I-Love-CrossFit-CrossFit Armourypic 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—–

3 Rounds For Time:
Row 100m / 10 Ring Dips

 

Post time for each segment to comments/LogWOD

 

If you notice, these should be very quick sprints.  There is programmed rest time, so while working, KEEP GOING!

Cash Out:

5 sets of false grip ring pullups

 

Work Pistols between sets