because who doesn’t want more burpees after yesterday? 🙂
Strength:
Strict Press
10×3 @ 50% of 1RM
Sets start every 45 seconds
Last time we did this was 26Nov2012. HAs your 1RM gone up since then? Are you using more weight since then? Look back here for a refresher and see if you have.
Pic courtesy of Paradigm CrossFit. 2011 and 2012 CrossFit Games Women’s Champ, Annie Thorisdottir showing the proper lockout position for a press. Active Shoulders, head through, knees, hips, arms locked out. With today’s press, you are going for bar speed by using only 50% of your 1RM, but that does not mean to shorten the length of the rep. Get full extension on each rep. Partial rep = partial results.
Video courtesy of Chikarastaff. Because once again, what’s better than more Burpees?!
Cash Out:
2 un-timed rounds using 95/65
-10 Clean position deadlifts
-10 hang Jump shrugs
-10 hang muscle cleans
Firebreather piece :
Rest
pic courtesy of Crazy Catfitter
DON’T FORGET! This Friday night at 1930 we will hold a “Friday Night Lights” session in the TactFit area for another round of 13.1. This is for anyone and everyone to attend. The plan is for those who didn’t get a chance to do the WOD on Thursday or want another crack at a better score to come inand do it. And, if you’re not doing the WOD, come in and cheer on those doing it!
I have to give credit where credit is due. I got this idea for CJ Martin at CrossFit Invictus. They have a huge community over there and this is the same thing they do on the Fridays during the pen. It has an event feel to it, and there’s no reason we can do the same. Come out, feed off the excitement of others! Cheer on your TOTF brothers and sisters!
Day 35 of the 100-Day Burpee….oh hell, you’ll get these in today. Read on….
picture courtesy of CrossFit HQ
The Open Has Begun!
WOD:
Workout 13.1
Video courtesy of CrossFit HQ. 2012 CrossFit Games 2nd place finisher, Julie Foucher demonstrating the movement standards for this WOD with CrossFit HQ head judge Adrian Bozman explaining the judging standards for keep score. Please review thoroughly.
MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible
MASTERS MEN – includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible
MASTERS WOMEN – includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35 pound Snatch, 30 reps
30 Burpees
55 pound Snatch, 30 reps
20 Burpees
75 pound Snatch, 30 reps
10 burpees
90 pound Snatch, as many reps as possible
Post scores to LogWOD and if you are registered for the Open, make sure you are posting them on the Games Website
Notes
This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed. In the case of a tie, the Athlete with the faster time to finish their last complete set of Snatches will be ranked higher.
Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each round of 30 Snatches, time should be marked. Specifically, as soon as the 30th Snatch at 75 pounds for men is complete, time should be marked. As soon as the 30th Snatch at 135 pounds is complete, time should be marked. The same at the 30th rep at 165 pounds, 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 time of the last completed sets of Snatches, whichever that may be.
For example, a male athlete finishes all the reps up to and including 10 Snatches at 165 pounds, for a total of 160 reps. This is his score. He also finished the 30th Snatch at 75 pounds in 3:52, and the 30th Snatch at 135 pounds in 13:10. In this case he will enter 13:10 as his time in the tiebreak field since this was the time of completion of his final set of Snatches. This athlete would be ranked above someone who got 160 reps and a tiebreak time of 14:00, but below someone with 160 reps and a tiebreak time of 12:00.
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.
Movement Standards
Burpee
Pics courtesy of Games.CrossFit.com
Bottom of Burpee
At the bottom position the
Athlete’s chest and hips must
touch the ground.
Measuring the Burpee target
Must be 6 inches above Athlete’s
max reach.
Touching top position
At the top of the Burpee, both
hands must make contact with
the target.
The height of the target must be no fewer than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through
their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible while the measurement
is being made.
If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy
floor is not allowed.
Snatch
Setup position with load
The barbell begins on the ground.
Touch and go is permitted.
No bouncing.
Barbell overhead position
The barbell must come to full
lockout overhead with the hips,
knees and arms fully extended,
and the bar directly over the
middle of the body.
Setup position with empty bar
If you begin with an empty
barbell, or a barbell that only has
plates smaller than standard bumper
plates, each repetition must begin with
the barbell clearly below the knees.
Each rep will be counted once the Athlete clearly shows control of the barbell overhead. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. The Athlete must be responsible for loading their own barbell to the appropriate weights during the workout. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
Cash Out:
GHD – 4×20
Firebreather Piece (after class is over):
Kipping HSPU:
5×10
1 Arm Snatch w/ Barbell For Load
10×2 (switch arms every 2 reps)
Yes, we know a 5K is 3.1 miles, but you get the point. So, the goal is to try to either keepthe same pace for each mile, or improve each time. Either way, push it!
Cash Out:
-Heel cord mash – 3 min per side
Video courtesy of Mobility WOD
-Pigeon Pose – 3 min per side
Video courtesy of CrossFit Charlottesville
Firebreather Piece (done after class):
Partner Work
Power clean: 225/135
1, 2, 3, 4… until failure
Rest 5min
Power Clean: 185/115
1, 2, 3, 4… until failure
Rest 5min
Power Clean: 135/95
1, 2, 3, 4… until failure
Partner or even triple up. Partner 1 does 1 rep. Partner 2 does 1 rep. Partner 1 does 2 reps. Partner 2 does 2 reps. This continues until failure. If one partner hits failure before the other, the other will continue up in reps. If this workout is done alone or you are continuing because partner hit failure, rest between sets is as follows: After performing 1 rep, count to two-one-thousand. After performing 2 reps, count to four-one-thousand. After performing 3 reps, count to six-one-thousand. etc…
Oh, and the CrossFit Worlwide Open starts tomorrow. If you haven;t signed up yet, I got two words for ya…..
Dynamic Effort Day, so the goal of these reps is SPEED! With PROPER form, do each rep as if the weight was a 1RM! FAST!
WOD:
“Empire”
3 Rounds For Time:
-20 Weighted Step ups with Kettle Bell (2/1.5 for Firebreathers)(1.5/1 KB RX’d) in each hand onto a 20″ box
-10 Strict Chest to Bar Chin ups
-5 Weighted Sit-ups KB (1.5/1)
-4×15 Glute Ham Raise
-Couch Stretch; 3 min per side
Firebreather Piece (Done after class):
3 Rounds:
-5 Forward Roll
-10m HS Walk, starting in Active Lunge
-3 Attempts at Front Lever
Video courtesy of Paradiso CrossFit. Â This is another fundamental gymnastic movement. You can perform this on the rings or a bar. Use an overhand grip (palms away from you) at shoulder width to get more use from your lats.
Gymnastics is all about leverage, so the progressions are based upon how long you make your body. All progressions will have straight arms and try to get the hips level with the shoulders. The progressions are as follows:
-round back/legs tucked into the body
-straight back/legs tucked into the body
-straight back/one leg extended
-straight back/both legs extended in a straddle or V
-straight back/straight legs (ie a legit front lever)
followed by…
Hang Power Snatch: 5×3 @135/95
Focus = Triple Extension
Pic courtesy of Catalyst Athletics
Big shout to Coach Bryan as he takes off for a 3-month trip over there. Safe travels brother. See you soon, and know if Cheryl and the kids need anything, their TOTF family is here for them.
That’s right folks, the CrossFit Open will begin this week. For the next 5 weeks, CrossFit HQ will release the Open workout for the week on Wednesday evening. It will be the scheduled workout of the day on Thursday. So, you will have those three classes to do the WOD. We will also have a “Friday Night Lights” session at 1930 on Fridays to give folks another shot at the WOD and have a little fun with a great group of rowdy people. Maybe we’ll all meet up afterwards somewhere. We’ll play it by ear week by week. Then, Saturday’s 0900 class will also have that week’s Open workout as the scheduled WOD/Open gym time. Then, Sunday mornings we will have “Last Second Sunday” at 0900. This will be the last attempt for folks to get the WOD in before scores need to be submitted to HQ (they are due in by 1900 our time on Sunday, but if I were you, I’d get them in a bit earlier so the system doesn’t crash). So, if you are registered for the Open, we can validate your scores. If you have not signed up yet, DO IT! You have until 1900 this coming Sunday to register, but DO NOT wait until the last minute. Let’s have some fun!
Day 32 of the 100-Day Burpee Challenge!
Strength:
Back Squat 3×5
Add 5 pounds to weight used on 19Feb (click here for a refresher). Â
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….
This WOD will run like Fight Gone Bad, meaning there is no break between minutes. You will go from one station to the next. Your focus is to move through your reps at a fast pace. Cycle through as fast as you can.
Video courtesy of Gymnastics WOD. As Coach Carl Paoli mentions, try to land with your thumb pointing back to get that external rotation on your shoulder. Why? Because it’s safer on the shoulder, it’s more stable, and you’re less likely to drop the DB uncontrollably onto your feet. Sound good? Also, each rep begins from the ground. Alternate hands each rep.
Video courtesy of Stoneway CrossFit. For Deficit Hand Stand Push Ups, your hands will be on 45# plates while your head goes to the ground. If you want to put an ab mat on the ground to cushion the head, simply as a 25# plate to your 45s to even out the distance.
Cash Out:
2×5 Skin the Cat (go as far as mobility allows)
Video courtesy of Mobility WOD. Carl Paoli demonstrating the proper way to do Skin the Cat. Find where your mobility will let you go.
Wall groin stretch – 5 min
Video again courtesy of Mobility WOD. Watch up to the 2:09 mark.
Firebreather Piece (done after class on your own time):
Schedule announcement. We will run a special makeup session of today’s WOD on Sunday morning @ 0830. So, if you can make it Saturday, come in and knock this one out of the park. If you can’t make it Saturday, we will have a coach running this WOD on Sunday as well.
Day 30 of the 100-Day Burpee Challenge!
Just because it’s the weekend doesn’t mean you stop doing Burpees!
As you may have noticed, we have been ratcheting up the intensity leading up to next week’s CrossFit Open. Think of today’s workout like a competitive event. Get mean, get hungry!
WOD:
2010 Southern California Sectional WOD# 3 : “Six Max Efforts”
This WOD is composed of six different individual events, each done for max effort. You will have 3 minutes for each event to complete your max effort, followed by 3 minutes of rest (when you move from one event to the next).
-Event 1: Row – 3 minutes – max calories
3 min rest
-Event 2: Deadlift (275/195) – 3 minutes – max reps
3 min rest
-Event 3: L-sit – accumulate as many seconds as possible in 3 minutes
3 min rest
-Event 4: Overhead Squat (95/65) – 3 minutes – max reps
3 min rest
-Event 5: Pull-ups (chin over bar) – one max effort without coming off the bar
**must begin pull ups within 5 seconds of the start**
Rest begins when you finish your pull-ups until start of run (6 min after start of pull-ups)
-Event 6: 800m Run for time
Score= Add Calories from Event 1, Reps from Event 2, Seconds from Event 3, Reps from Event 4, Reps from Event 5, and subtract the seconds it takes to complete Event 6. Highest Score wins.
Exactly 10min to find a 1RM per movement, 5 min rest between moves
C. *Hands may not leave bar*
Clean Deadlift:
2×5 @ 150% of Clean 1RM (should have just set a new one)
Video courtesy of PPSC Coaching
Big props to our own Shadow Coach Homar Sanchez who set up an introduction to TactFit workout for his fellow Navy members. This past week has seen Marine, Army, and Navy elements from USSTRATCOM visit the TactFit area to get a taste of what we have to offer. The word is spreading folks! Glad to help build this great community!
Pic courtesy of Paradigm CrossFit. 2011 and 2012 CrossFit Games Women’s Champ, Annie Thorisdottir showing the proper lockout position for a press. Active Shoulders, head through, knees, hips, arms locked out. With today’s press, you are going for bar speed by using only 50% of your 1RM, but that does not mean to shorten the length of the rep. Get full extension on each rep. Partial rep = partial results.
pic courtesy of Crazy Catfitter
CrossFit Team Offutt Tactical Fitness 