Day 60 of the 100-Day Burpee Challenge!

Nope, this ain’t no April Fools

Strength:

Snatch Balance – 6×2 at 70% of 1RM on Snatch
Set starts every 90 seconds

Post weight used to Comments/LogWOD

Last time we did this was 4Feb2013.  Click here for a refresher.

Video courtesy of Again Faster. As Coach Bergener says, look for just a slight bump followed by pushing yourself DOWN!  At the bottom position, stay tight to control the weight.  Good key for timing, when your feet hit the landing point, have your arms locked out.

WOD:

“Double Trouble”

3 Rounds, 40sec Work 20sec Rest:
-Shoulder 2 Overhead (95/65)
-Toes 2 Bar
-Back Squat (135/95)
-Row (for calories)
-Rest 1min

For score, add reps from Shoulder to Overhead, Toe2Bar, and Back Squat to calories from rowing.

Post score to Comments/LogWOD

Cash Out:

2 min each side:
-Banded Hip Stretch
-Banded Hamstring stretch

Firebreather Piece (done outside of class):

Skill Work:
10 Min of 3 Reps Butterfly C2B Pull-Ups
Rings: Handstand Push Up Progression

For C2B butterfly, work technique.  If they flow well, increase reps, but strive for gymnastics version (feet together, little to no bend in the legs) Work this all 10 min before Ring HSPU progression, which is start with getting comfortable upside down on rings, then work kip, then strict

Videos courtesy of Gymnastics WOD.  Step one is getting yourself up into the rings.  If you lack this, try the drills Carl Paoli goes over here.

This one is another variation of getting the starting position.  If you can absolutely NOT control the rings, you can try running the strap through a plate to allow yourself the practice of wrapping the legs without letting the rings rock you out of position.

Part 2 for both vids.

Day 58 of the 100-Day Burpee Challenge!

SCHEDULE UPDATE!  We will run our “Last Second Sunday” session of 13.4 at 0900 Sunday instead of 1500.

Coach Sergio doin’ work down range.  This is one of the reasons we do what we do.  Make our warfighters stronger, fitter, harder to kill.

WOD:

Video courtesy of San Francisco CrossFit.  K-Starr’s all-star team with 13.4 prep

Workout 13.4

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN – includes Masters Men 55+

Use 115 pounds

MASTERS WOMEN – includes Masters Women 55+

Use 65 pounds

Post score to Comments/LogWOD and enter them on the Games site if you are registered.

Cash Out:

3 x 20 Reverse Hyperextension

Shoulder banded mobility stretch – 2 minutes per side

Firebreather Piece (Done after class):

Snatch to Heavy Single – 20 min time cap

Day 57 of the 100-Day Burpee Challenge!

And I know at least 24 of those will be Birthday Burpees for Coach Ben Yates.  Wish him a Happy Birthday if you see him during the day today or Friday at 1930 for our “Friday Night Lights” running of 13.4

Strength:

High Box Squats 11 sets of 2 @110% of 1RM

Set starts every 90 seconds

Post weight used to comments/LogWOD

Last time we did this was 31Jan2013.  Click here for a reminder.  If you were here that day, try moving up the weight you used by 5-10 pounds.

Video courtesy of Elite FTS.  Dave Tate going over the finer points of high box squat.  As you can see by the video, you will be finishing ABOVE normal squat depth (not going to where crease of the hip is below the knee).
Things to remember when doing this type of squat…

-Feet will be wider than shoulder width.   

-Ensure you turn the knees out (watch the demo in the video).  Force them to stay going out through the WHOLE movement.

-Butt goes back and keeps going back through the downward movement.  Your knees should be even with your ankle at the bottom position.

-Come straight up (Chest UP!) on the upward movement.  DON’T let the bar come forward.

WOD:

“Woody”

think “Toy Story” – Reach For the Sky!….for the muscle snatch….get it?……

For Time:
55-44-33-22-11 Double Unders
10-8-6-4-2 Muscle Snatch (95/65)

Post time to Comments/LogWOD

Video courtesy of Anvil Athletics.  Key to the muscle snatch is not re-bending the legs after you get triple extension.  Re-bend the knees = No Rep!

Cash Out:

Reverse Hypers 4×20
Chest2Ring pull ups 3×10

Firebreather Piece (Done after class):

Rest.  Recover from 13.4 if you did it already or do mobility to prep for your attempt.

Day 56 of the 100-Day Burpee Challenge!

save ’em for after the WOD!

Video and pics courtesy of CrossFit HQ

WOD:

Workout 13.4

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN – includes Masters Men 55+

Use 115 pounds

MASTERS WOMEN – includes Masters Women 55+

Use 65 pounds

Post score to Comments/LogWOD and enter them on the Games site if you are registered.

Notes

Please be sure to watch the entire workout instruction video (above) for full details.

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

MOVEMENT STANDARDS

Barbell StartingPosition

The barbell begins
on the ground. Touch
and go is permitted.
No bouncing.

Midpoint

The barbell must
make contact with
the shoulders, such
that the lift is in two
distinct phases, the
clean, and then the
jerk. Snatching is not
permitted.

Overhead Position

A shoulder press, push press, push
jerk or split jerk may be used, as
long as the elbow, shoulder, hips and
knees are fully extended, and the bar
finishes directly over the body with
the feet in line. If the jerk is missed
but brought back to the front rack,
the Athlete may re-attempt the jerk
from there without taking the barbell
back to the floor.

Toes-to-bar Touch

In the toes-to-bar, the
Athlete must go from a
full hang to having the
toes touch the pull-up
bar. Both feet must be
in contact with the bar
at the same time, inside
the hands.

Toes-to-bar Hang

The arms and hips must
be fully extended at the
bottom and the feet
must be brought back
behind the bar and
behind the body.

And go to http://games.crossfit.com search for tonight’s announcement footage  and watch Games legend, Chris Spealler go head to head with 2010 Games champ, Graham Holmberg in this WOD.  If that doesn’t pump you up for Thursday, I don’t know what will.

Cash Out:

3 x 20 Reverse Hyperextension

Shoulder banded mobility stretch – 2 minutes per side

Firebreather Piece (Done after class):

None.  Meaning, don’t hold anything back during the WOD

And those who cannot make it Thursday, don’t worry, we will have our “Friday Night Lights” session at 1930 Friday, the Saturday 0900 class, and a last second Sunday session @ 1500 Sunday.

Scheduling note:  Due to the Field House’s schedule, the afternoon class for this Wednesday will start at 1700.

Day 55 of the 100-Day Burpee Challenge!

Do them before you get to the pool!

pic courtesy of CrossFit field Core

WOD:

SWIM WOD!

Swim 500m
-Tread Water ≤ 5min

Followed by….

6 Sets:

-Sprint 50yd

-Rest 1min

Video courtesy of CrossFit HQ.  Chris Michemore talking good breathing techniques for swimming.  Body position and breath control.  Two keys to successful swimming.

Cash Out:

2 laps 50% speed, extending stroke

Firebreather Piece (Done after class):

Active recovery to be ready for 13.4!

Day 54 of the 100-Day Burpee Challenge!

Strength:

Pic courtesy of Valiant CrossFit

Dead Lift – 20 minutes to set 2RM

Last time we did this was 17July2012, click here to refresh you memory.

Post weight to Comments/LogWOD

Take the time to get some good warm up sets in.  You have 20 minutes, don’t rush, but also don’t waste time.  Keep building up to that heavy weight you want to shoot for.  Don’t wait too long in between to where your body starts to cool down.  Once you are pulling sets of 4 to 2 reps, your rest should be no longer than 120 seconds.

WOD:

“Staccato”

Tabata Mash:
-Ring Push ups
-Air Squats

Go 20 sec one movement, 10 second pause, 20 seconds on 2^nd movement.  This pattern continues until you get through 8 rounds per movement.

Score = total reps.  Post score to Comments/LogWOD

For ring push ups, rings must make contact with the shoulder/chest area and you must get full lock out at the top for the rep to count.

For Air Squats, at the bottom, crease of the hip must finish below the knee, and at the top you must fully lock out the knees and hips with torso upright.

Cash Out:

-Banded wall groin stretch x 2 min

Video courtesy of Mobility WOD.  Watch from the 40 second mark to the 2:40 mark.

-Banded pec stretch 1 min per side

Firebreather Piece (Done after class):

-Muscle Snatch + Power Snatch  Complex 6×1+1 @ 75% of 1RM for Snatch

-Sand Bag Get-ups 3×10 @ 32/24KG

Video courtesy of SandBagfitness.com  Think of this as a Turkish Get Up, but instead of holding the weight in your hand, it will rest on your shoulder.

Day 53 of the 100-Day Burpee Challenge!

Strength:

Press – 3 sets of 5 (same weight all three sets)

Add 2.5-5 pounds from what you used on 13Feb (click here for a refresher)

Post weight used to comments/LogWOD

If you look back at your log books, you’ll notice this is the 5th 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 possibly take a week to dial things back down and let yourself recover so you can come back stronger the next time.

15 minute time cap.

WOD:

“Push it Good”
5 Rounds For Time:
-Run 400m
-3 Thrusters (185/125)
-20 Abmat sit ups

Post time to Comments/LogWOD

Video courtesy of Rogue Fitness.  Matt Chan hanging out at Rogue HQ in Columbus, OH demonstrating the Thruster.  Big key here is accelerating as soon as you come out of the bottom of your squat.  This will give you the momentum to get the bar airborne without having to use too much shoulder.  And yes, since the bar will be coming off the ground, you can do a squat clean thruster for your first rep to get the weight off the ground.

Cash Out:

-Hip Extension on GHD 3×12
-Heel cord mash 2 min per side

Video courtesy of Rogue Fitness.  The key to the hip extension is keeping the torso fully rigid and only moving at the hip.

Firebreather Piece (Done after class):

1,2,3,4,5,6,7,8,9, 10 Muscle Ups
10,9,8,7,6,5,4,3,2,1 Overhead Squat up to bodyweight (Increase weight each set)

Bridgett holding it down at Red River CrossFit.  I think this is the first time I saw someone smile while doing a handstand 🙂

For those who haven’t done 13.3 this week, you have today’s class and we will also run a Last Second Sunday session at 0900 Sunday morning.  Even if you have done it, come cheer on your fellow TactFitters!

Day 51 of the 100-Day Burpee Challenge!

WOD:

CrossFit Open 13.3 Open WOD

Cash Out:

Tabata Rollout

20 seconds on, 10 seconds rest, going through…

Calves (left then right)

Hamstrings (left then right)

Quads (left then right)

Back

Go through rotation twice.

Firebreather Piece (Done after class):

5 Set Snatch Balance + Overhead Squat
Rest 2 min between sets

3 rounds:
20 wall runs
Max rep strict chin ups

Video courtesy of Gymnastics Bodies.  Wall Runs

Don’t forget, for those who haven’t done 13.3, we will have our Friday Night Lights session tonight at 1930.  Be there!

Day 50 of the 100-Day Burpee Challenge!

Good luck getting to the ground after yesterday….

Strength:

Bench Press  8×3 @ 65% + Chains (or bands)

Video courtesy of AndyBoltonstrength.com

By Benching against Chains, you will be accomodating resistance. In other words, as you lower the bar the weight in your hands will get lighter (as the heavy chain ends up on the floor). And as you press the bar back to lockout the weight in your hands will get heavier (as the heavy chains come off the floor).

Benching with Chains will help you to build starting strength (off the chest) AND lockout power. The chains will cause you to develop speed and power.

Chains can be used for speed work, max effort work and repetition work.

Play around with both chains or bands today to feel the increased weight as you go up.  This is meant to force you to explode up with the bench press.

WOD:

Every Minute On the Minute for 10min:
-5 Chest Tap Push ups
-20 Double Unders

If you are unable to finish the DU’s by the end of the minute, stop on whatever rep you were on and start the chest slap push ups for the next minute.  Whatever reps in the DUs were missed means your score will be lower than if you got them all.

Post total successful reps to Comments/LogWOD

Video courtesy of COGIathletic.  For the chest slap push up, as you come up into your pushup, increase speed to get airborne, and slap the chest.

Cash Out:

-Partner Pec Stretch

Video courtesy of Expert Village.

-Roll out calves 2 min per leg

Firebreather Piece (Done after class):

Rest

What happens when you send a few of our TactFit coaches up into the mountains?

Day 49 of the 100-Day Burpee Challenge!

Prep for…

WOD:

Post total reps to Comments/LOGWOD

No, it’s not weird if you are having flashbacks.  This was WOD 12.4 last year during the Open.  Look back in your logbooks and see if you improve when you do it this time.

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked. The same at the 30th Muscle-up, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at the last fully completed exercise set, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Muscle-ups, for a total of 250 reps. This is his score. He also finished the 150th Wall ball at 7:50, and the 90th Double-under at 9:25. In this case he will enter 9:25 as his time in the tiebreak field since this was the time of completion of his final fully completed set. This athlete would be ranked above someone who got 250 reps and a tiebreak time of 10:00, but below someone with 250 reps and a tiebreak time of 9:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.

The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep.

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.

In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground.In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground.

The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

Cash Out:

Couch stretch x 2 min per side

Banded Hamstring Stretch x 2 min per side.

Firebreather Piece (Done after class):

Overhead Squats 5×5
Set starts every 3 min

Butterfly pull up practice – 5 min