Archive for March 13, 2013

Scheduling note:  Due to the USAW Level 1 Sports Performance Coach Certification Course, the Saturday 0900 class is cancelled and the TactFit area will be closed off from 0830-1830 Saturday and 0830-1600 Sunday.  For those looking to do The CrossFit Open WOD one last time, I will be in the TactFit area and will run a class at 1630.  We apologize for any inconvenience

 

With the above scheduling note being said, those wanting to do 13.2, you have the three classes today, Friday Night Lights session at 1930 Friday night, and as mentioned above, we will run one last session Sunday at 1630.  IF you can’t get in at any of those times, talk with the coaching staff to set up a time Thursday or Friday.

 

Day 42 of the 100-Day Burpee Challenge!

Do it after the WOD for sure!

 

WOD:

Workout 13.2

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps

115 pound Deadlift, 10 reps

15 Box jumps, 24″ box

 

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

75 pound Shoulder to overhead, 5 reps

75 pound Deadlift, 10 reps

15 Box jumps, 20″ box

 

 

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box

Notes

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

Video courtesy of CrossFit HQ

This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds.

Below pics courtesy of CrossFit HQ

Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.

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. Each round, the barbell must begin on the ground. Using a rack is not permitted.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. Each round, the barbell must begin on the ground. Using a rack is not permitted.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. Each round, the barbell must begin on the ground. Using a rack is not permitted.

This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed

Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.

You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

 

Cash Out:

Back Extension – 3×10

Heel Cord mash – 2 min per side

Overhead Banded Shoulder stretch – 2 min per side

 

Firebreather Piece (Done after Class):

Focus on weaknesses presented in the open WOD. Do more mobility work!