Archive for September, 2013

Tuesday 20131001 Open Workout

Posted: September 30, 2013 by totactfit01 in Uncategorized

S/S/S:

Find Max Muscle Snatch

Post highest successful Muscle Snatch to Comments/LogWOD

 

Video courtesy of Attitude Nation.  Good discussion from two great US Olympic weightlifters.  Please stick more with Spencer’s technique of hip contact.  Use that momentum to get that bar overhead.

WOD:

8min AMRAP:

Max Push Press @ 165/125

3 Dumbbell Swings @ heaviest weight possible

Max Top of Pull-Up Hold * chest touches bar

Post total rounds to Comments/LogWOD

Post highest rep count for one round and longest Pull Up hold in one round to Comments and Comments section of LogWOD

 

Video courtesy of Seal Fit.  Dumbbell swing is similar to a Kettlebell swing, but uses a different piece of equipment and a different grip.  Go as heavy as you can handle without breaking form.

 

 

X-tra Work:

100x Banded Good Mornings

Beginner)  Green Band

Intermediate)  Black, Purple, Or green with blue

Homework (done on your own outside of class):

3x Max Superman Hold

 

Brian Beach WODCoach Brian Haggerty (middle in the white shirt…I think) getting a Beach WOD in at CrossFit 757.  What kind of outdoor WOD do you, the TOTF family like to see in the future?  Leave a comment.

Monday 20130930 Open workout

Posted: September 29, 2013 by totactfit01 in Uncategorized

Sept2013 OnrampOur most recent class of On-Ramp grads.  Welcome them to the family when you see them in classes!

 

 

S/S/S:

Deadlift

Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 19 September

Click here for a refresher.  If you were not here that day but have a 3RM on Deadlift, you will use this rep/weight scheme…

5 @ 75% of 3RM

3 @ 80%

2 @ 85%

1 set Max Reps @ 90%

 

If you have not set your 3RM, you will do so today

 

Post reps of last round to Comments/LogWOD

Post weight used in all sets to comments section of LogWOD

 

Video courtesy of CrossFit HQ.

Published on Mar 29, 2012

The deadlift set-up is easy, says Kelly Starrett: get stiff, load the hips, send the knees forward, pull back, stand up. It’s a strategy athletes should use every time they approach the barbell, and it becomes increasingly important when they’re tired, he says.

“We want to do the same thing every time, particularly when it becomes a complex motor skill and all of a sudden there’s a lot of things going on—I’m breathing hard, I’m almost in the pain cave, I really can’t see anything, but there’s 150,000 people cheering for me and everything’s getting small,” Starrett says.

He adds: “I need to be able to walk up to the bar and get stiff and pull without having to make this a very conscious move. And so I want my default patterning to be safe and effective and efficient and the same every time.”

In his Movement and Mobility Trainer Course, Starrett advises the class to tighten up the belly and squeeze the butt. The priority should be on spinal mechanics first, then loading from the hip and hamstring down.

 

WOD:

21-15-9:

Kettlebell Swing (2/1.5)

*20M Walking Barbell lunges between rounds (135/95)

Post time to Comments/LogWOD

 

So, do 21 KB Swings, do walking lunges for 20 meters with a barbell loaded to 135/95 on your back, do 15 KB Swings, lunge 20 meters again with the barbell, do 9 KB Swings, finish with 20 meters of lunges with the barbell on your back.  The end.

 

 

X-tra Work:

Beginner) Dumbbell Row 3×8 (60/30)

Do one arm at a time, brace on a bench

Intermediate) Barbell Row 3×5 @ (205/165)

 

 

Homework (done on your own outside of class):

Banded Hamstring Stretch 2min x side

Saturday 20130928 Open Workout

Posted: September 27, 2013 by totactfit01 in Uncategorized

teamworkpic courtesy of smileypierce.

Today is all about teamwork…..

Team WOD:

2010 African Regional Event 3: Team Chipper WOD

Teams of 4

Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order:

  1. 50 burpees

  2. 40 kettlebell swings (53/35)

  3. 30 sumo deadlift high pulls (SDHP) (75/55)

  4. 20 slam balls (20lbs/15lbs)

  5. 10 deadlift (275/185)

  6. 100m bear crawl

* All team members are to begin with burpees at the same time, but each member must have completed 50 burpees before the team can move on

* The middle four drills (2 to 5) are then performed with each team member at a different station. They rotate in the order listed and only move on once all four athletes have completed each of the drills.

* Each team member then bear crawls 100m

Post time to Comments/LogWOD

Post team members to Comments here and on LogWOD

X-tra Work:

Find a goat and work it for 15 minutes

Homework (done outside of class on your own):

Rest

Friday 20130927 Open Workout

Posted: September 26, 2013 by totactfit01 in Uncategorized

 

S/S/S:

Press 

Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 20 September

Click here for a refresher.  If you were not here that day but have a 3RM on Press, you will use this rep/weight scheme…

5 @ 75% of 3RM

3 @ 80%

2 @ 85%

1 set Max Reps @ 90%

If you have not set your 3RM, you will do so today

 

Post reps of last round to Comments/LogWOD

Post weight used in all sets to comments section of LogWOD

 

 

 

WOD:

3 Rounds:
400M Run
20 Burpee Pull Ups

 

20 Minute Time Limit

 

Post time to Comments/LogWOD

 

Video courtesy of Trinity Fitness.  Proper technique for the Burpee Pull Up

 

Beast Mode: You can sub Burpee Pull-Ups w/ 6 Burpee Ring Muscle Ups

 

If you go with this option, put it in the comments section of your LogWOD entry.  I’d say post it to Comments here, but we all know none of you will do that….or will you with a challenge?  I hereby challenge each of you to post a reply everyday for a month.  For the number of people who post EVERYDAY for a month, I will do 5 burpees.  So, if 20 of you do it, that’s 100 burpees for Coach D at the end.  If 40 of you do it, that’s 200.  And I will do all of them in a row, no breaks.  Hell, we can even have it so you guys can come in and watch me do them at the end.  Kind of a “payback” for all we put you through 🙂  But I’m not worried.  From the lack of posting, I don;t even see ONE of you making it 30 days.  Care to prove me wrong? 🙂

Now, am I doing it just so the website gets some use.  No,  am doing this to open communication int he community.  With some great events on the horizon, I think it would be great if we saw more communication among our community.  But, i can;t force you to do it.  You have to WANT this community to be great.  Show me how much you love this community by making me suffer!

 

 

X-tra Work:

LSIT(1)pic courtesy of CrossFit Gymnastics

 L-Sit
2xMax Hold

 

 

Homework (done outside of class on your own):

Shoulder Flexion Mobility:

3×20 Y’s above head while keeping elbows against a wall

Thursday 20130926 Open Workout

Posted: September 25, 2013 by totactfit01 in Uncategorized
Bryan and Cheryl Tough MudderBryan and Cheryl Holm at the Tough Mudder in KC last weekend.  Always great events to be at.  the next one coming up around here will be the Spartan Race in Lincoln, NE on Oct 12th.  Want more info or want to join up on the TOTF team, click on the above pic to go to the site.

 

SCHEDULE NOTE:  Due to mission requirements, today’s 1130 class in cancelled.  We apologize for any inconvenience.

 

 

 

S/S/S:

Back Squat 

Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 17 September

Click here for a refresher.  If you were not here that day but have a 3RM on Back Squat, you will use this rep/weight scheme…

5 @ 75% of 3RM

3 @ 80%

2 @ 85%

1 set Max Reps @ 90%

If you have not set your 3RM, you will do so today

Post reps of last round to Comments/LogWOD

Post weight used in all sets to comments section of LogWOD

 

WOD:

10Rnds; 20 sec to complete:

3 Power Cleans + 3 Front Squats

Use 50% of heaviest Back Squat weight used today

Sets start Every Minute on the Minute

 

*If you fail on the Front Squat, or don’t get the reps done in the required time the round cannot be counted

Post total successful rounds to Comments/LogWOD

 

X-tra Work:

Romanian Deadlifts

3×3

add 90lbs to WOD weight

 

Homework (done outside of class on your own):

Super Squat Hip Sequence

Video courtesy of Mobility WOD.  do the WHOLE Sequence, twice

Wednesday 20130925 Open Workout

Posted: September 24, 2013 by totactfit01 in Uncategorized
Salt at Hammer DownThe TOTF colors keep flying at more and more spots!  Salt representing at Hammer Down CrossFit

 

S/S/S:

If you missed Tuesday, Complete the S/S/S part (Power Snatch.  Click here for a refresher), Otherwise…

 

Every Minute On the Minute for 8 Minutes:

2 Weighted Pull-up heaviest weight possible

 

WOD:

“Running, mixed-up Annie”

200M Run, 50 Double Unders, 10 Sit Ups
200M Run, 40 DUs, 20 Sit Ups
200M Run, 30 DUs, 30 Sit Ups
200M Run, 20 DUs, 40 Sit Ups
200M Run, 10 DUs, 50 Sit Ups

Post time to Comments/LogWOD

 

X-tra Work:

3xMax Plank Hold

plank done rightphoto courtesy of Fitsugar.com  Points of performance for the plank:

-Palms flat on the ground.  Balling your hands in fists only makes you more tense than you need to, which will lead to you tiring out faster.

-Head neutral position

-Straight line from your shoulders to your toes.  Don’t let you hips sag but also don;t stick your butt in the air

-Actively try to pull your elbows to your toes.  This will engage your back and make this move more effective

Homework (done outside of class on your own):

Rest/ work on mobility

Tuesday 20130924 Open Workout

Posted: September 23, 2013 by totactfit01 in Uncategorized
Nico Tough MudderTOTF’s own Nico Corea at the Tough Mudder race in Topeka, Kansas this last weekend.  How many of you made it out there?  Shoot me pics if you got ’em!

 

S/S/S:

Power Snatch

8×2 @ 80% of 1RM

Set starts Every Minute On the Minute

Post weight used to Comments/LogWOD

 

Video courtesy of Rogue Fitness.  Matt Chan demonstrating the Power Snatch.  Violent Hip Extension.  Elbows high and outside. Land int he quarter squat with arms fully locked out overhead.  Done, done, and done.

 

 

WOD:

17Min AMRAP:
5 Muscle Snatch (95/70)
10 Cal Row * Damper set @ 7
2 Bar Muscle Ups

 

 

Post rounds completed to Comments/LogWOD

 

X-tra Work:

Snatch High Pull
@ 130% of
Power Snatch Weight
3-3-3-3

 

Homework (done outside of class on your own):

Lying Wall Hamstring Stretch x 5min

Video courtesy of Mobility WOD