Saturday 20130622 Open Workout

Posted: June 21, 2013 by totactfit01 in Uncategorized

SCHEDULE NOTE:  The Field House will be closed Monday.  Therefore, we will have an outdoor 0600 session Monday morning at…

Logan Fontenelle Middle School

701 Kayleen Dr.

Bellevue, NE 68005

Heading East on Cornhusker, it turns to Harvell Dr. after crossing Fort Crook.

Turn Left on Kayleen Dr. (If you reach Lincoln Rd. you have gone too far)

The Middle school will be on the right.  Parking lot and track are behind the building.

Get there a few minutes early to stretch out!

If we end up having an afternoon session, we will post the details on the website Monday morning.


and now back to Saturday’s work….



ring-push-upPic courtesy of Big Head Gym


2 Attempts: Max Ring Pushups/ 2min Rest between attempts


Post highest round to Comments/LogWOD

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.




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)


Post time to Comments/LogWOD

Video courtesy of CrossFit Games.


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

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):

One last shot at a 2013 Regional WOD

Event 5 from Day 1 of the 2013 Regionals

Deadlift (315/205)
Box Jumps (30/24)

8 min time cap



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