Archive for June, 2013

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….

 

S/S/S:

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.

 

 

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)

 

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

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):

One last shot at a 2013 Regional WOD

Event 5 from Day 1 of the 2013 Regionals

21-15-9:
Deadlift (315/205)
Box Jumps (30/24)

8 min time cap

 

 

Friday 20130621 Open Workout

Posted: June 20, 2013 by totactfit01 in Uncategorized
Steve and TammyThat Pakusch’s reppin’  the TOTF colors in Jamaica.

S/S/S:

Power Clean+ Power Jerk

10×1 @ 85% of 1RM of Clean and Jerk

Sets start every minute on the minute

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

Post weight used to Comments/LogWOD

WOD:

“Death by Box Jump/HRPU”

Every Minute On the Minute:
1 Box Jump (30/24)
1 Hand Release Push Up
*Add one rep to each movement every minute

Keep going until you’re DEAD…or until you can’t get all the reps in for the minute you are in.

Post highest successful round to Comments/LogWOD

Cash Out:

Overhead banded Mobility

Video courtesy of CrossFit HQ.  Try this two-minute drill on each side.

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

Rest

 

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!

Thursday 20130620 Open Workout

Posted: June 19, 2013 by totactfit01 in Uncategorized

Bars as babiesPic courtesy of CrossFit Zionsville.  Just a friendly reminder…

S/S/S:

Clean
6×2 @ 90% of 1RM

Sets starts every 90 seconds

Post weight used to Comments/LogWOD

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)

25min Cut-off

Post time to Comments/LogWOD

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….

Wednesday 20130619 Open Workout

Posted: June 18, 2013 by totactfit01 in Uncategorized

Today, you will need to lean on one another.  Today you will be asked to push further and push others further.  Today, you partner up!

partnerPic courtesy of CrossFit Ozone

 

Partner WOD:

Team of 2 :For Time
Deadlift (225/155) – 40 Reps
Wall Ball (20/14) – 50 Reps
Kettlebell Sumo Deadlift High Pull (1.5/1) – 60 Reps
Pull Ups – 70 Reps
Ab-Mat Sit Ups – 80 reps
Double Unders – 90 Reps
Sprint 100M (50 down and back)

Partners can split reps up however they want.  Only one partner Works at a time except for on sprint. Both Partners Must Sprint together.  Time is called when BOTH partners have crossed the finish line.

 

Post Team Members and Time to Comments/LogWOD

Video courtesy of Team CrossFit.  Proper form for KB SDHP.  Make sure you keep that back straight!

 

 

Cash Out:

Spend 8 minutes mashing out any tight spots

Use rollers, lacrosse balls, barbells, etc… Hit any tight corners and mash away!

 

 

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

“Nate”

Complete as many rounds and reps as possible in 20 minutes of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5)

Tuesday 20130618 Open Workout

Posted: June 17, 2013 by totactfit01 in Uncategorized

Bobby TonyAnother great pic from the Welcome Home event last week.  Here Coach Bobby Tony catches up with his kids.  This is why we CrossFit.  To get back home in one piece to smiling faces like these…

 

 

S/S/S:

Hang Power Snatch 6×2 @ 80% of Muscle Snatch 1RM

(guess what you just set yesterday?)

Sets start Every Minute on the Minute

 

 

 Video courtesy of TD Strength and Conditioning.  With the Hang Power Snatch, stnad up with the weight with hips and kees fully locked out.  Then, keeping back straight, bend at the hips until the weight is at mid-thigh.  Then explosively open the hips, knees and ankles, pulling the bar with theat momentum.  then pull the body under the bar, locking out overhead as you hit a quarter squat.  Now, since 80% of your 1RM on Muscle Snatch, it should be slightly easier to Hang Power Snatch it.  That means, focus on perfect technique and SPEED!

 

Post weight used to Comments/LogWOD

 

WOD:

“Recognizable Randy”
3 Rounds For Time:

25 Ab-mat Sit ups
25 Power Snatch (75/55)

 

12min Cut-off

 

Post Time to Comments/LogWOD

 

 

Cash Out:

Banded Anterior Hip Stretch

 

 

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

Snatch High Pull @ 120% of 1RM
4×3

Rest 3 minutes then…

21-15-9
Ball Slam
Burpees

Monday 20130617 Open Workout

Posted: June 16, 2013 by totactfit01 in Uncategorized

Bryan back home

Big Welcome Home to Coach Bryan!  Glad you made it home safe bro!

S/S/S:

Find Max Muscle Snatch

15 min time limit

 

Post highest successful lift to Comments/LogWOD

 

Video courtesy of Anvil Athletics.  Remember, do not re-bend knees once you are fully extended.

 

WOD:

“The Go Go’s” – Partner Relay

Performed by Each partner For Time:
Row 100m, 200, 300, 400, 500, 400, 300, 200, 100m

*25min Cut-off
*Rest time = Partner Rowing
*Must shout “Go!” for partner to begin their row

Post who you partnered up with and your time to Comments

So, partners will share a rower. Each partner will Row 100m, 200m, and so on… Partners are required to shout GO! Otherwise they will be called back to restart that row.

 

Cash Out:

Banded Hamstring Stretch
3 min per side

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

Snatch Balance + OHS
2-2-2-2-2
Move up weight each round

Do one Snatch Balance, stand all the way up, keeping thr weight overhead, perform another Overhead Squat = 1 Rep

As stated earlier in the week, Cornhusker CrossFit will be putting on a fundraiser for the Hazlett family.

 

For those that missed the pic, read below:

Cornhusker CrossFit Fund raiser

 

So, if you cannot make it to Cornhusker CrossFit in Lincoln at 1000, not to fear!  We have worked out an agreement with Cornhusker CrossFit and Fit2Fight to run the Fundraiser WODs they have designed at our facility at 0900 Saturday morning.  The coach in charge will take whatever donations you can give.  Not a requirement, but who doesn’t want to give to this great cause? 

 

So the WODs will be….

 

SORRY!

 

Can’t announce them early.  Don’t want to spoil the surprise for those hitting up Cornhusker CrossFit.

We can tell you this….

There MIGHT be a Team WOD.

 

There MAY be an Individual WOD.

 

You WILL be good and worked by the end of this, but will enjoy yourself and maybe even learn something new about what you are capable of doing.
Come in and enjoy the fun and help a little girl’s life at the same time.  Win-Win!!!

 

CAN!