If you’re not at the 0900 class, the only other acceptable place to be is Ames, IA on the campus of Iowa State to watch TOTF’s own Angie Hobbs compete in her first Strongman/woman Competition. Let’s get a TOTF cheering section going! Click on the picture for more info on the event.
You should always stop by TOTF on the weekends, you never know who you’ll see. Always great seeing CrossFit Omaha’s Paula Miller, Jenn Grass, and 2012’s 12th Fittest Woman in the World, Stacie Tovar stop by (oh, and Stacie’s husband, Dustin, who was taking the pic). You guys are always family out here!
S/S/S:
Deadlift- Establish 5 Rep Max
Post highest successful 5 rep set to Comments/LogWOD
Last time we set a 5RM on Deads was on 1May2013. Click here for a refresher.
WOD:
“Tabata What!?!”
32 Intervals of 20sec Work, 10sec Rest. Clock does not stop
I usually don’t post anything personal about me on this page as to me, this site is about all you guys and your accomplishments and great moments. But I wanted to take this moment to say thank you to everyone who welcomed this little angel to me and Erin’s life. Your kind words and prayers helped us through a very interesting first week and I can happily report that Abigail Christine LeClaire is doing well and reppin’ the TOTF colors! Once again, from the bottom of our hearts, thank you to my TOTF community!
Video courtesy of CrossFit HQ. Clip from the Jeff Martone-led Kettlebell seminar. If you’ve already mastered the kettlebell swing, the mechanics for the snatch are already in place, he explains. Martone starts with cleaning the bell and pressing it overhead. He notes the importance of the thumb being back or else the weight comes over the head and the tricep will tire more quickly.
On the swing for the snatch, you want to see your hand at 45 degrees, Martone says.
“The quicker you stick your hand in that handle … the softer that kettlebell goes on,” he notes. “So, hip, shoulder back, good hand position, once you get there—boom—and you’re right up.”
Cash Out:
3×15 GHD sit-ups
2xMax Strict Stationary Dips
Firebreather Piece (Done on your own outside of class time):
Video courtesy of CrossFit HQ. Feel free to try any variation of holding onto the weight. Only things that need to stay consistant. 1. Both hands in a pull up grip, not chin up. 2. No kipping. Today is about strict 3. No pez head. Keep neutral head position.
Continued Skill Work:
1) 10min work Headstand to Handstand
Videos courtesy of Gymnastics WOD. In this video, Carl describes the idea head position to hold a headstand where the neck is aligned with the body as a system. Once you are comfortable with your head position in this tripod/headstand hold in a globally flexed position, then it becomes easier to transition to neutral and globally extended positions that you find in straight-body headstands and handstands.
2) 10min work Handstand Push ups
For this, we’ll give you the option of either going through the progression Carl Paoli demonstrates or going right into kicking up onto the wall and working handstand push ups. In the case of the latter, hands push up width, index finger pointing at the wall, elbows pointing back. A decent distance (6-10”) from the wall so that when we kick up, our butt does not push us off. Kick up with arms extended (one leg drives off the ground, the other leg leads to find the wall). Lower yourself down with elbows pointing to the opposite side of the room (coming into a loaded position with external rotation; when elbows flair out shoulder goes into ugly and painful internal rotation). Drive up by pressing through the ground until fully extended with hells touching the wall at the top. During this movement, the head will move similar to the press. When you are in full extension, press head forward through the arms. As you lower yourself head will actually be received in front of the hands.
3) 10min work Handstand Walk
Video courtesy of Dogtown CrossFit. Things to remember in Handstand walking; keep a tight core and active shoulders. Think about pointing toes, squeezing butt, tight tummy, and active shoulders. Movements for HS walk comes from hips, core, and shoulders; Not arms. You will want to learn how to shift their weight/hips from side to side either on a box, the wall, and eventually the floor. While handstand walking, you should still be able to see your hands (not looking up) and thumbs under head. Biggest problem we see is soft or weak cores. Think about trying to balance a broom or PVC on one finger. As long as that object stays stiff, it is easier to balance. What would happen if that broom or pipe was soft or made of rubber. It crumbles or falls over. Stay tight and rigid.
Cash Out:
10 Cartwheels
5 Round offs
3 Rope Climbs
Firebreather Piece (Done on your own outside of class time):
Beginner & Intermediate:
3x Max Dumbell Rows
Intermediate: Tabata Chest 2 Bar Kipping or C2B Pull-ups
Pic from this past Saturday’s running of “CAN!” to send off Drea and Gavin. Great turn out from a great community. We’ll miss you guys!!!
Afternoon TactFitters,
Due to scheduling issues, today’s 1730 class is cancelled. We apologize for any inconvenience.
The WOD is still up on the board, so feel free to do the WOD on your own.
Coach D
Video courtesy of CrossFit Artis. CrossFit Artis owner, Jon Day demonstrating the Barbell Overhead Walking Lunge. Keep your core engaged to help secure the active shoulder position throughout the movement.
Cash Out:
800m Row
Lvl 3 Damper
20 s/m (stroke rate)
Firebreather Piece (Done on your own outside of class):
Beginner (one year CF Experience of Less) : Weighted Sit-Ups with Kettlebell – 5×10
Intermediate(Over one year CF experience): 3 Rounds for Quality:
Video courtesy of Rogue Fitness. Matt Chan demonstrating the Power Clean. Take note of the solid landing position Matt hits on the Power Clean. this is the most effective receiving position. The most common mistake I see here is when folks land with their feet too wide and ribs pointing forward. This will lead to back issues and does not allow the body to be in the right position for a quick elbow whip/front rack position. Land with the butt back when you hit that quarter squat.
Cash Out:
Catch Breath
Use lacrosse ball on glutes/hams while sitting on a box
Video courtesy of Paradiso CrossFit. Use this technique on the glutes and hams.
Firebreather Piece (Done on your own outside of class):
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi
Cash Out:
Reverse hyperextensions
4×30
stay with same weight all 4 sets
Firebreather Piece (Done on your own outside of class):
3-Position Clean (mid thigh, above knee, floor)
1/1/1/1/1/1/1
Increase weight each round. Rest as needed
Video courtesy of CrossFit Wilmington. Goal is to hold onto the bar through the cycle.
Picture courtesy of CrossFit 714. This pic helps illustrate the importance of elbow position in the Front Squat. In the pic to the left, the lady’s elbows are dangerously close to hitting her knees which could result in a broken wrist or worse. Her torso is hunched over, resulting in back strain, not to mention the strain on her shoulders by not having a shelf for the bar. Also, her knees are out further part her feet, putting undue stress on the knees. By correcting how high her elbows are (pic on the right), all those issues get fixed.
Also, correct this position BEFORE you begin your squat. Trying to correct form with a load already being forced against the body results in better position, but not OPTIMAL position. That happens BEFORE you begin the move.
Video courtesy of CrossFit HQ. Coach Rip going over body position in the Press. When warming up, watch your partner to see if in their finish position, the bar, shoulder blade, and middle of their foot all line up. If not, let them know what is out of line. And have them do the same for you.
WOD:
“Matador”
6min AMRAP:*
Box Jumps (24/20)
Kettlebell Swings (1.5/1)
*Reps based off of Fran Time (told you to keep track from Tuesday).
In LogWOD, put your rep scheme in comments section of entry
So, if my Fran Time was 3 minutes, then I would be doing 14 reps of Box Jumps and 14 reps of Kettle Bell swings per round. And, if my Fran time was 5:30, then I would be doing 8 reps of each move per round. The reason for the breakdown of Fran time to reps is your body’s work capacity. Those with the shorter Fran time have a higher work capacity, thus their rounds will have higher reps counts. Goal is keep MOVING this whole time. Get as many rounds in the time as possible. Leave NOTHING in the tank, just like when doing Fran.
Cash Out:
Roll/Mash Quads and Glutes – 3 min per area
Firebreather Piece (Done on your own outside of class):
Coach Jason and his son Christian Howell hitting a pose at CrossFit Manhattan. Great seeing our members getting their kids in shape!
S/S/S:
Dead Lift
8×2 @ 50% of your 1RM plus a band
Post weight used and what band used to Comments/LogWOD
Video courtesy of Rogue Fitness. Mark Bell demonstrates how to properly deadlift with bands. He’s using a barbell, monster bands, and competition bumpers at Rogue HQ. The placement of the bands is beneath his feet – as an anchor. He recommends this as a substitute if there is no station with pins for the athlete to train.
REMEMBER: The key for today’s Strength portion is SPEED! You will start with a low load at the bottom and with the band, it will get progressively heavier the higher you go up, so come up FAST! Now, this does not mean round your back, shoot your ass in the air and do a shitty stiff-leg dead lift. No, it means keep your form on point through the whole movement. Or, do shitty and go to the doctor, your choice.
CrossFit Team Offutt Tactical Fitness 