The sign up sheet for the one-day competition to determine the TOTF reps for the Military Games goes down this Sunday at 1500! Only Military (active duty, guard, or reserve) are eligible, but we would like all the rest of you to come out and cheer, and we would also like some help with judging. If you are not competing and would like tohelp with judging, email our Gmail account or talk to a coach during class this week. First person to sign up on the guy’s side was Kyle Gundrum. I do believe that is an open challenge to the rest of you military guys! 🙂
Day 75 of the 100-Day Burpee Challenge!
just a word of advice, don’t do these on gravel. Ouch!
Strength:
Floor Press 7×2 @ 85% of 1RM Bench Press
Set starts every 2 minutes
Post weight used to Comments/LogWOD
Last time we did these was 20Feb2013 (click here for a refresher) if you were here, add 5 pounds to weight used back then.
Video courtesy of Rogue Fitness. Mark Bell demonstrating set up and execution of the floor press (unfrotunately we’re not big time like them with the multi-grip bar, but maybe one day). Two big points on this is make sure your hips stay planted on the floor through the lift. If you are lifting up on them with feet planted, move your feet out. Also, take a slight pause at the bottom of the rep. This will keep you out of the habit of bouncing, which would REALLY hurt on this move. The goal of these is to help your lock out strength on Bench Press (who else hates not being able to lock out a new PR on Bennch?). Work these good folks! Also, make sure you pair up so you have someone that can lift this off and take the weight when you are done.
WOD:
“Krieger”
4 Rounds For Time:
-20 Alternating Single Arm Dumbell Hang Clean and Push Press (70/45)
-12 Stationary Dips
Post time to Comments/LogWOD
Video courtesy of UVAC Swim. Hold dumbell to your side, bend at the hip to get in the hang position, pop hips open and finish the clean, then push press the dumbell overhead to finish. This one is about keeping balancing out power in the body. One side weaker than the other? Guess who needs to do more dumbell work on their free time?
Cash Out:
2x:
20 Reps of Hang Clean Push Press w/ an empty bar
Firebreather Piece (Done on your own outside of class time):
Snatch Press:
5 sets of 3 reps.
Start w/ bar working up in weight.
Snatch Balance:
4 sets of 3reps.
Start w/ ending Snatch Press weight and work up in weight.
Coach Neil doing what any CrossFitter would at a wedding. Finding a wall and hitting a handstand. What crazy places can you find to do a handstand?
CrossFit Team Offutt Tactical Fitness 