For dumbbells, keep your arm position the same as you would for a barbell press. Elbows down and in front at the bottom, arms locked out and head through at the top.
WOD:
“High in the Sky” 15min AMRAP:
Run 400m
3 Muscle Up Dip Blasters (1MU + 3Dips)
10 Overhead Squats (95/65)
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Video courtesy of HyperFit USA. 2012’s seconds fittest woman in the world, Julie Foucher and Dan Urcuyo doing “Coe”. Notice, form stays consistant from the first set to the last. This should be your goal today. Set a pace and maintain good form throughout. If you start with crap form, you’ll get the reps early, at the expense of more energy. Stay in better posture, do the move correct, and conserve the energy to stay moving later in the WOD. Smarter, not harder.
Cash Out:
Couch Stretch 4 min per side
Firebreather Piece (Done outside of class on your own time):
Today starts the next cycle of Strength Focus in our S/S/S (Strength/Skill/Sport) piece. The next couple of months we will take you through a progression dedicated in improving raw, basic strength. A lot of the S-work over these next couple of months will center around three basic lifts. The Squat, the Dead Lift, and The Press. So, to get a good baseline, today our WOD will be a CrossFit staple…
WOD:
pic courtesy of CrossFit Ft Hood
CrossFit Total:
The sum of the best of 3 Attempts at:
Back Squat
Shoulder Press
Deadlift
The last time we did this was Aug 6th, 2013 (Click here for a refresher). Look back in your log books and see if you improved.
Video courtesy of CrossFit Hoboken. Dave Lipson going over the standards for the movements in the CrossFit Total. We need to see full rep range for the lift to count. Let’s do some work!
Time for another day dedicated to fixing what aches, annoys, limits, and is tight. I can’t stress enough how important daily mobility is. But it is good to take a day like today and spend some extra time improving range of motion, fixing positions, and feeling better! Don’t skip today. After the hard work from Tuesday and Wednesday and for what is planned for Friday…you’re gonna need it!
Heel Cord/Calf mobility 2 min per side
Videos courtesy of Mobility WOD
Hamstring and Hip Mobility 2 min per side per drill (so a total of 8 minutes)
Quad and Hip Mobility – 3 min per side
Thoracic Spine Mobility – 3 min
Overhead Mobility – 2 min per side
So, I highly suggest going out and getting two lacrosse balls and some tape. This is an investment that will save your life down the road!
Today wraps up the Oly-centric cycle we have been doing since 3May. If you were here that day (click here for a refresher), see if you hit a higher number today than you did then.
Video courtesy of Crossfit.com Sage Bergener demonstrating the Clean and Jerk with Coach Mike Bergener speaking. Notice the reposition of the hands and feet before Sage goes into the Jerk. Very important!
WOD:
“Black Jack”
3 Rounds For Time:
7 Handstand Push Ups
7 Power Snatch (115/70)
7 Toe 2 Bars
Video courtesy of Mobility WOD. Spend a good 2-3 minute per drill per side. Really un-glue those hammies, glutes, and calves
Firebreather Piece (Done outside of class on your own time):
5×3 Deficit Handstand Push Ups
Video courtesy of CrossFit Kingspoint. Deficit HSPU = Have black mat down where you will do HSPU. Have 25 or 45# plates set up where your hands will land. No ab mat pad for your head. Go down until head touches mat.
Today and tomorrow wrap up the Oly-centric cycle we have been doing since 3May. If you were here that day (click here for a refresher), see if you hit a higher number today than you did then.
*For Shoulder2Overhead, you must take the bar from the ground to start. Once you pick it up, smart money is going to say NOT to put it down until time is called.
Cash Out:
3 rounds 6 reps:
Pressing Snatch Balance w/ empty bar or PVC
Video courtesy of CrossFit HQ. Make sure you time it that you lock your arms out right as you hit the bottom of your overhead squat. The slow movement of these is great for working core stabilization, which is why we have you doing them.
Firebreather Piece (Done outside of class on your own time):
Video courtesy of Rogue Fitness. Matt Chan going over set up and execution of theRing Push Up. Remember to keep the core tight, shoulders locked back as you do this movement. Set a plate for your feet so your feet and the hands are at even height.
WOD:
One last look at this years Regionals WODs…
2013 Regionals Event 4:
25 min time cap
For Time: 100 Wall Balls (20/14) 100 Chest To Bar Pull Ups 100 Alternating Pistols 100 One-Arm Dumbbell Snatches (70/50)
Notes: For this event, the athlete begins at the edge of the track by the Wall Ball wall. At the call of “3-2-1 … Go!” he or she moves forward and begins the set of wall balls. After the 100th wall ball, the athlete moves to the pull-up bar and completes 100 chest-to-bar pull-ups. Then, the athlete finds and open area and completes 100 one-legged squats. Then, the athlete moves to their dumbbell and performs 100 one-arm snatches. After the 100th rep, time is called.
Time cap: 25 minutes
Scoring The athlete’s score is his or her total time for completing the workout. If they do not finish the entire workout within the 25-minute time cap, the score is 25:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not making it to the finishing mat.
Movement Standards Please be sure to watch the entire workout instruction video (above) for full details.
Wall ball: In the wall ball shots, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the 10-foot target. The ball must hit the face of the target. If the ball does not hit the target, or hits the bottom edge of the target, it is a no-rep. If the ball is not caught between reps, it must come to a full stop on the ground before beginning the next rep. Catching the ball bouncing off the floor is not permitted.
Chest-to-bar Pull-up: This is a standard chest-to-bar pull-up. Any style of pull-up is permitted, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest (any point below the clavicle) must clearly come into contact with the bar.
One-legged squats (pistols): Athletes must alternate legs after each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The one-legged squat begins and ends with the athlete standing and the hip fully open, knee fully locked out on the squatting leg, and foot on the white number. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat.
One-arm dumbbell snatch: The dumbbell must be moved from the ground to full lockout overhead in one continuous motion, without stopping at the shoulders. The top position requires the knees and hips to be fully open, with the dumbbell locked out overhead over the center of the body. Once the top position is successfully established, the dumbbell must be brought back to the ground under control while maintaining a full grip with at least one hand. The athlete may use either or both hands to lower the weight under control. The dumbbell may not be dropped from any height. The athlete may switch hands while lowering the dumbbell as long as control is maintained at all times.
Athletes must alternate arms after each repetition. If at any point they cannot complete a repetition with one arm, they cannot proceed to the next repetition until they have completed a repetition with that arm. Both heads of the dumbbell must touch the ground at the beginning and end of each repetition on the white number, and be under control the entire time. One complete repetition starts on the ground, is snatched to full lockout overhead, then brought back to the ground under control. On the final rep at any location, the athlete much touch the dumbbell to the ground under control at the current number before moving on.
Unlike the video, we have no start and stop mats so as soon as you hit your 100th snatch, you are done.
Cash Out:
Couch Stretch x 5 min per
Banded Lat Stretch x 3 min per
Firebreather Piece (Done on your own outside of class):
If you were here on 3May2013 (click here for a refresher), we did the CrossFit Olympic total, so check your log books to see if you set a 1RM on Clean and Jerk that day
Video courtesy of Rogue Fitness. Clean with no prefix such as “hang” or “power” = Full Squat Clean. You’re going at 90% of your 1RM, so remember…
Flat back/move knees out of the way/Keep shoulders in front of the bar until you violently open the hips/pull yourself under the bar/drop into the bottom of a front squat to catch the bar/elbow HIGH!
WOD:
“Polamalu’s 1600/100”
4 Rounds For Time:
Run 400m
25 Back Squats (135/95)
It is in that moment, when sweat is beading down your neck and your legs tremble from fatigue. You have your goal in mind and target in sight. What will stop you from giving 100%, no matter the circumstances, the conditions, the excuses? Believe! Let your heart of a champion show true! Never Stop Driving! Never Stop Pushing! Make this your moment! Hands in; Can on three. 1 -2 -3 – CAN!!! – Coach Ben
Cash Out:
Roll out legs (30 seconds per area)
then…
500m Slow Row (Lvl 1 Damper)
Firebreather Piece (done outside of class time on your own):
Front Squat
5@75%
4@80%
3@85%
2@90%
1@95%
5@85%
2-3 min rest between sets
5x100M sprint
Rest as needed
NOTE: If you are doing the FB piece, I would give at least an hour to two hours rest after the regular WOD before jumping into this….
CrossFit Team Offutt Tactical Fitness 