Archive for May 10, 2013

Saturday 20130511 Open Workout @ 0900

Posted: May 10, 2013 by totactfit01 in Uncategorized

Day 100 of the 100-Day Burpee Challenge!

Yay!  We made it!!!!


Push Jerk from Rack:
6×3 @ 70%
Set starts on the minute every minute for 6 minutes

Post weight to Comments/LogWOD

Video courtesy of Rogue Fitness.  Matt Chan with set up and execution of the Push Jerk when taking the weight from the rack.  Remember the sequence, Dip, Jump, punch, and land in a quarter squat.

now, the pay off for the last 100 days of fun…

love burpees


100 Burpees for Time

10 minute cutoff

Post your time to Comments/LogWOD

Video courtesy of Gymnastics WOD.  This is a throwback from 2012 CrossFit Open series dealing with Burpee efficiency.   Main point is getting the hips up high to land in that good jumping position, thereby saving your back.  More efficient burpees = 100 will be done quicker.

And from Carl’s site…

The Kip: You may be able to power and grind though 50 or more burpees with dirty push ups and then hopping… pulling… dragging your feet in, but things could quickly go down hill from there in the final minutes. If you recall your kipping skills on the bar and even your kipping Toes to Bar, think of doing those movements starting from your belly and really use your hip drive and hip closing to sweep your legs in and under you.

The Transition: If you’ve got the Kip working efficiently, you’ve essentially created plenty of useful tension and torque in your system that will do more than just sweep your feet in. Leverage the sweeping motion and push away from the ground at the same time to rotate and bring your chest up, similar to a gymnastics snapdown (…). Don’t waste the explosiveness of the kip, it’s like dry-firing a Shaman’s Bow that is your body and you don’t want to do that.

The Jump: The closer your feet are in together, the taller you’ll stand and the less you’ll need to jump to touch the target. With feet together you’ll also wind up more tension in your hamstrings to make the kick out easier. When you’re doing anything high-rep, consistency is key so always keep a check on your foot placement (not up at the target) and make your last rep look and pace like the first one.

Cash Out:

Banded OH stretch – 2 min per
GHDs – 4×20

Firebreather Piece (Done outside of class on your own time):