Today we said goodbye to a great guy, as Maj Brad Boudreaux hit his last workout in the TactFit area. The entire staff from TOTF would like to wish him and his family safe travels to Europe. You will be missed.
WOD:
Halloween Fun!
pic courtesy of Ultimate CrossFit
feel free to wear a costume today…
“The Scarecrow”
In 8 minutes find 1RM on Push Press,
3 minutes Rest to setup for…
5 Minute AMRAP:
7 Shoulder to Overhead @ 75% of Push Press 1RM
14 Box Jumps 24/20”
3 minutes Rest to set-up for…
5 Minute AMRAP:
14 Back Squats (add 50/35 to S2OH weight)
7 Pushups
Post highest successful weight on Push Press to Comments/LogWOD
Additionally post total reps for each AMRAP to Comments/LogWOD
X-tra Work:
100 Banded Good Mornings
Homework (Done on your own outside of class time):
Pick a shoulder mobility drill and perform 2 times with 1min rest in between
pic courtesy of Zombie central. Sorry, with Halloween coming up, I couldn’t help myself. Plus, isn’t that one reason we train? Prep for when the Zombie Apocalypse happens? 🙂
Run, Climb, Run:
For Time Run 1 lap (635M) 20 Pull-ups Run 1 lap 1min Rest Run 400M 30 Chin-Ups Run 400M
Gotta love those TOTF hoodies! Coaches Salt, Carl, and Homar at their CF Level One Certification last weekend. So proud of these guys! Look for them to be leading up some of the Open classes. It’s dedication of guys like them that keep this program going. We are always looking for more folks looking to help change lives. If you are interested in being in our Shadow Coaching program to get you towards getting your CrossFit Level One certification, talk to one of our coaches!
WOD:
HOLY MOLEY
2 Rounds
Station 1: 4 Rounds; AMRAP Power Clean @ 80% 2RM 30 seconds on, 30 seconds off
Station 2: 4 Rounds; AMRAP Toe 2 Bar 30 seconds on, 30 seconds off
Station 3: 4 Rounds; AMRAP Partner Tire Flips 30 seconds on, 30 seconds off
Post weight used to Comments section in LogWOD as well as who you partnered up with on Tire Flips
For the new folks, AMRAP = As Many Reps or Rounds As Possible. We set our 2RM on Power Clean on Oct 15th (click here for a refresher), and looking at LogWOD, it looks like 11 of you recorded it. Good work!
X-tra Work:
4 sets Glute Ham Raise
10-12 reps (use bands for assistance if needed)
Homework (Done on your own outside of class time):
You guys will notice this week is going to be a slight change of pace. There will be no Strength/Skill/Sport (S/S/S) piece to our our workouts this week. Just giving your system a little bump and prepping you for the next cycle of fun. Enjoy!
Video courtesy of Rogue Fitness. Matt Chan going over the Front Squat. Luckily for you guys, you can take the bar from the rack today.
X-tra Work:
Establish 3RM Weighted Chin-ups
Homework (Done on your own outside of class):
Hamstring Rollout
Achilies Barbell Roll-out
2 min Each x 2
This pic was too cool for me not to put it on our page! Logan and Mieke leaping over the fire wall at the Spartan Race. Will we see something like this at the TactFit Games?…probably not as I doubt base safety would sign off on it 🙂 BUT!,,,,plan on being tested! Get your team of 4 together and go to our registration site here to make sure you have a spot on the 19th of January!
The 2014 TactFit Games Registration Page is now live! Register NOW if you have a Team of Four for either the Scaled or RX’d Divisions. Also, go to the registration site if you plan on volunteering to either judge, work set up, or be on the medical staff.
We have a link tab on our home page titled “2014 TactFit Games”. Click on it to get to the registration page or click right HERE!
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
X-tra Work:
Recovery Jog 4 Laps
Homework (Done on your own time outside of class):
If you weren’t here that day, add 2.5 pounds to weight used on set of 5 reps on 27Sept2013 (click here for a refresher)
Video courtesy of Rogue Fitness. Neutral Spine is the name of the game. Don’t let your ribs stick out/arch your back. Set the feet, keep elbows down and in front of the bar, squeeze your ass, squeeze your trunk, double-chin, then press the weight straight up, head through at the end.
Video courtesy of CrossFit HQ. Westside Barbell owner and Strength guru, Louie Simmons going over proper use of the Reverse Hyper. Got back issues? Why aren’t you using this? Deadlift not strong enough? Why aren’t you using this? Glutes not stong enough? Why aren’t you using this? DO IT!
Homework (Done on your own time outside of class):
Hanging Spine Decompression – Accumulate 3 minutes of hanging
Video courtesy of California Strength. Glenn Pendlay himself going over the technique for the Pendlay Row. This differs from the usual bent over row in…
-You keep your torso parallel to the floor the whole time to fully engage the lats
-Grip is slightly wider
-Pull is explosive and comes up to lower chest/upper abdomen
-Flex upper back but don’t change hip angle
-Bar comes to a complete stop before next rep
Only increase weight if you can maintain good form. If form breaks, lower the weight and make the reps productive
WOD:
15Min AMRAP
2min Max Single Unders
50yd Bear Crawl
2min Max Double Unders
100yd Bear Crawl
2min Max Triple Under Attempt or other, 150M bear Crawl
Number of completed jump rope contacts is the score (1 contact for a single under, 2 contacts per Double Under)
Multiply by 10 for every triple made- so 1 triple equals 30 (3 contacts x 10)
So, keeping track of the two minute jump roping action will be on you, the athlete. Simple, jump somewhere you can keep an eye on the clock.
Video courtesy of Rage Fitness. Yeah, I hate that kid too 🙂 So, if you notice on his technique, the only real change is a slighly higher jump and a quicker turn of the rope. It’s all about rhythm and timing. If you feel froggy, after the WOD, try some quadruple unders.
X-tra Work:
Kroc Rows
5, 5, 5+
Get a heavy DB and do 2 heavy sets w/ perfect form. Strap/chalk up, and do one all out set to failure. Set a PR here.
Video courtesy of MuscleTech. Here are Kroc Rows explained by the man himself, Matt Kroczaleski. -Drop shoulder at the bottom to stretch the back muscles -At the top, elbows back, shoulders back, think “shoulder blades together” -He aims for 20 reps, if he gets more, he ups the weight
Homework (Done on your own time outside of class):
Happy One Year Anniversary Crossfitting for Donovan Routsis. Although he is now stationed on the East Coast, he will always be Family.
CrossFit Team Offutt Tactical Fitness 