Body feeling like it’s been knocked around (like Devin Gardner felt after running into Zach Boren) over this last week of hard WODs? Then come in Saturday for a fun recovery WOD! 🙂
WOD:
“Rowling” (rowing+bowling=rowling)
10 Rounds:
Row EXACTLY 100M*
*Penalties – 2 burpees for every meter under 100, 1 HRPU for every meter over 100
Video courtesy of CrossFit HQ. A breakdown of how Rowling is played.
Just want to take this time to say how grateful I personally am to all our members and coaches. You guys are what make people like me do this on a daily basis.
And speaking for all the staff member here at TOTF, we want to wish you and yours a Happy Thanksgiving. Enjoy the day with friends and family….and be ready to train Friday! 🙂
Videos today courtesy of Gymnastics WOD. In this video Carl Paoli breaks down the key cues to help you get your chest to the bar with those pull ups. POSITIONS: Keep your head neutral, shoulders on the shelf, pull your elbows all the way back. MOVEMENT: Explosive kip/kick and row back.
X-tra Work:
Sets of 5 per Leg:
Candlestick to Pistol
In this series, Coach Carl discusses how to use the Candlestick Roll as an assistance to scale a one-legged squat, also known as the Pistol. The Pistol is a complex movement as it requires strength, balance, mobility, and coordination. Adding the Roll to the Pistol enables the athlete to decrease the load through momentum; maintain the balance aspect as the athlete doesn’t need to hold onto a band, rack, or partner; improves skill and coordination by incorporating the Roll.
In this first progression, Coach Carl demonstrates how to do a proper Candlestick Roll into a Squat position. The key is to get your hip into extension as you roll back onto your upperback and shoulders and drive your toes up to the ceiling in front of you. Don’t bend at the hip and let your feet go past your lead, or you will lose all that momentum you are trying to create. On the roll forward back up to your feet, do a quick Sit Up, tuck, and drive your heels to your butt to create a fast rotation onto your feet, and you should end up at the bottom of your Squat.
In this video, Coach Carl continues to use the Candlestick Roll to progress the Pistol. This time, instead of rolling out of the Candlestick with two feet we use only one leg to post on the ground. The key in the beginning to maximize the utility of the roll is to come up out of it with your nose down and hips up – almost like if you were about to continue into a forward roll. This will help you engage your posterior and also set up your body position to be over posting foot. Once you get progress and become more comfortable with balance and loading the posting leg, you can begin to recieve in a more upright position.
Homework (Done on your own time outside of class):
Small Update to this week’s schedule – Tues:0600/1130/1730, Wed:0600/1130/1730, Thurs:No Class, Fri:1000,Sat:0900. Since we’re down on Thursday, wanted to give the 1130 crew an extra shot at getting in this week.
Wanted to give a shout out to two of TOTF’s own, Ben Yates and John Hendricks, who will be one of the teams reppin’ TactFit at CFO’s Snow Bowl this December. And these pics got me thinking….Dead Lifts and Hand Stand Push Ups?…wonder what we should do for our WOD today?….hmmmm……
Video courtesy of CrossFit HQ. At this year’s Central East Regionals, Dan Bailey set a new world record in Diane with a 1:35 time. He bested Chris Spealler by almost 20 seconds. Notice, even though their speed is crazy, they still meet standards with each and every rep. Make that your goal today. Meet standards and go as fast as you can.
X-tra Work:
GHD Situps – 3×10
Homework (Done on your own time outside of class):
This will run just like the CrossFit Total. You’ll get a total of three, AND ONLY THREE attempts at each lift. Good rule of thumb with these is on attempt one, hit something you KNOWyou can get (below PR), on the second something you SHOULD get (current PR), and on the last attempt, go for something you WANT to get (new PR). Big thing, maintain good form. For the lift to count, we have to see control at the end point of each lift, and see that you aren’t doing something unsafe to move the weight.
X-tra Work:
Weighted Chin Ups
3,3,3,3,3
Homework (Done on your own time after class):
3 rounds:
• Shoulder Capsule stretches with stick
• Lat stretch (30 seconds each side)
• Rib cage stretches (Camel Pose – 45 Seconds)
• Deep Squat stance rocking side to side (45 seconds)
• Wrist Stretch (45 seconds)
Video courtesy of Howcast. For those not familiar with Camel Pose.
Should be seeing this poster up in the front hall of the Field House soon….
As winter is quickly approaching, please remember, TOTF falls under the Field House’s rules when it comes to delay/early dismissals. If there is late reporting on a day, our morning class for that day would be cancelled. If there is an early dismissal, any class scheduled after it that day would be cancelled. This is for your safety. Granted, we love that you guys and gals want to come in and work out, but if the base says it’s not safe to be on the road, then do as they say. We will do our best to always have an update both here and on our Facebook page should something like that come up.
S/S/S:
Weighted Dip
3RM
Post highest successful 3 rep set weight to Comments/LogWOD
Video courtesy of CrossFit HQ. For the down ups, watch from 1:06 to 1:28. Down up = no push up, no jump burpee.
For the one arm deadlifts, you will stand in front of the bar just like a regular deadlift. Focus on balance.
X-Tra Work:
Seated Box Jump (sit on a 20” box)
3.3.3.3
Increase height ea round
For improving jumping, explosiveness and overall athleticism, Westside Barbell’s Shane Sweatt likes training from the seated or kneeling positions.
Video courtesy of CrossFit Journal.
During this CrossFit Powerlifting seminar at Integrated Fitness, a CrossFit box that does sport-specific training just outside Pittsburgh, Shane Sweatt begins with seated box jumps. To properly execute the movement, the feet come up and are driven into the ground, the chest stays up, and the arms come back and forward.
“Arms are very important in jumping,” Sweatt notes.
Then it’s on to the kneeling jump, where the hips must fully extend before the legs come through.
“The farther you can extend your hips through, the more height that you’re gonna get on a kneeling jump,” Sweatt explains.
Next, he has the group practice kneeling long jumps, box jumps with a barbell, kneeling cleans, kneeling snatches and even a kneeling split snatch.
“It’s a way to get someone very athletic in movement—something fresh,” he says.
Homework (Done outside of class time on your own):
You get 6 total attempts. Go for a 1RM. If you hit your limit and still have attempts left, drop to 90% of limit and finish out the attempts. You can use any variation of cleans and jerks to get the weight up today
Pic of Steve Pakusch finishing off the jerk in the Ground to Overhead event at last year’s TactFit Games. Which reminds me, we are completely filled up for the 2014 TactFit Games. We were able to increase the teams to 25 per division. The teams that were on the wiat list should have gotten an email to register. So, that means we will have TWICE as many teams this year than we did last year. Look for some serious competition going on! Be there January 19th!
X-Tra Work:
Ab wheel/ Barbell roll outs.
3×10
Video courtesy of CrossFit Football. CF Football seminar staff member Luke showing how to do the ab wheel roll out, also known as “Evil Wheels”
Homework (Done outside of class time on your own):
Barbell Heavy Reverse Lunge
5×4
Video courtesy of CMU Strength. Maintain an upright torso through the movement.
pic courtesy of buckeyebattlecry.com
CrossFit Team Offutt Tactical Fitness 