Coach Salt doing work at CrossFit Lightning while on leave. Heading out on a trip? Not sure what box to hit? Either look on CrossFit.com to see what affiliates are around where you’re going or talk to one of our coaches.
Video courtesy of CrossFit HQ. Chad Vaughn doing a 285# Snatch.Notice as soon as he hits full extension he drops right away into his receive position. Get AGGRESSIVE here! Catching the weight in a power snatch and then lowering yourself down to the bottom of an Overhead Squat does not constitute a successful Full Snatch. Do it right, even if that means going lighter to get it right!
X-tra Work:
Snatch balance – 2.2.2.2.2
Increase weight each round.
Video courtesy of CrossFit HQ. Coach Burgener going over the finer points. Do these! IF you didn;t have that great of a day on Snatch, drill the crap out of these!
Homework (Done outside of class time on your own):
As a reminder, one repetition of the Bear Complex is: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Push Press. You will go through this sequence twice each round. During these repetitions, the bar can only touch the ground when finishing the back push press to beginning the next power clean. And, when it touches, it is only a touch and go. any longer than one second will result in a no-rep. A no-rep = do it again. Note: You can combine the Front Squat and Push Press into a Thruster, as well as combine the Back Squat and Back Push Press into a Back Thruster. Remember, for the Power Clean, you have the catch in a quarter squat, and fully open hips BEFORE going into the Front Squat.
X-tra Work:
GHD Sit Ups – 4×15
Banded Good morning 3×20
Homework (Done outside of class time on your own):
On the Overhead step ups, men RX’d is a 45# bar, women a 35# bar.
Video courtesy of Adam Richmond. For the plyo push ups, have two 45# plates just outside of shoulder distance apart. Start the push up with hands on the floor inside of the plates, go down so your chest touches the ground. Explode off the ground so your hands land on the plates. From here, you can either do another push up off the plates, landing your hands on the ground, or walk the hands back to the ground before starting next push up.
X-Tra Work:
Lat Hell. Watch the Video. Do it all….
Video courtesy of Mobility WOD.
If you can’t make it to class today, get over to Vise Downtown for a Battle In the Bluffs primer. The comp kicks off at 0900. And, if you do come to class, right after, head over and cheer some folks on! Click on the above pic for more info…
Last time we did this one was Jan 5th, 2013. Click here for a refresher. Look back in your logbooks and see if you got better!
Homework (Done on your own outside of class time):
Seated Hamstring Mash with Lacrosse Ball (2 min/side)
Video courtesy of Mobility WOD
Lat/Shoulder banded mobility – spend 5 minutes per side
Video courtesy of Mobility WOD. Five Way Shoulder Mob drill!
Have a late gift you need to get? Not sure what to do with that Christmas cash? Hit the Field House Front Desk and get a TactFit T-shirt, Tank top, shorts, or hoodie! Grab a new Logbook! Get it now before we sell out!
Kyle Gundrum getting work done at CrossFit Conjugate while on vacation. Don’t let travel be a reason to not work out. Stop in a box where you are at, hit a gym at the hotel, get out and run! All those out traveling, post your workout plans to Comments.
Remember, due to Holiday schedule, only one class today, at 1000.
WOD:
12 Day of Christmas WOD
1 x 20m meter sprint (10m there, 10m back) 2 x push-ups 3 x air squats 4 x sit-ups 5 x kettlebell swings, 1.5/1 6 x back squats, 95/65 7 x push press, 95/65 8 x hang cleans, 95/65 9 x bent-over rows, 95/65 10 x deadlifts, 95/65 11 x box jumps (24”/20”) 12 x burpee pull-ups
This WOD is done in the style of the song “The Twelve Days of Christmas”, so… one 20M sprint, two push ups, one 20M sprint, three Air Squats, 2two push ups, one 20M sprint, etc…. So add one move every time until you go through all twelve for the required number of reps.
Pic courtesy of Westmetrocrossfit.com
Yup, sounds like my wish list.
X-Tra Work:
Roll, Roll, Roll out the Thoracic, hamstrings, calves, and IT Bands
Homework (Done on your own outside of class time):
NOTE: Our schedule for this week will be Mon – 0600/1630, Tues – 1000, Closed Wed, Thurs – 1000, Fri – 0600/1130, Sat – 0900
From Carly Costello….
Thank you so much to everyone who came out for CrossFit for Costello! Two gyms participated in the “Barry” workout this morning, and we raised $576 for my dad’s speech therapy! Big thanks to CrossFit on the Square in Marietta, Ga., (bottom photo) and Team Offutt Tactical Fitness at Offutt Air Force Base, Neb., (top photo) for hosting this event! I love my CrossFit family!
Glad we could help, Carly! #community
WOD:
2 Person Team WOD:
AMRAP 7 Minutes: Row Cals/ Partner Holds Kettlebell(53/35) Overhead in one hand.
Partners can switch when needed or when the KB comes in contact with or goes below the plane of the top of the head.
2 minute rest
7 Minutes to find combined Front Squat 3RM. (weight must come from the ground)
Video courtesy of Keith Enderlein. Demo of banded face pulls. For the Banded overhead tricep extension, use the same band, just turn around, get in an angled position, have the band overhead and extend your arms
Homework (Done on your own outside of class):
Mash tricep – 2min/side
Floor Wrist Stretch 2 min/side
Frog Stretch – 2 Min
Video courtesy of Pat Flynn. Demo of the frog stretch.
The above mentioned Barry Costello is the father of one of our current members, Carly Costello. As told above, Barry suffered a massive stroke that left him unable to speak. Carly and her family are working to get the money needed to send Barry to a intensive speech therapy program at the University of Michigan. Her former box is holding a fund raiser this Saturday, so we will do a satellite version of the event. There will be no charge to do the WOD, but we will have a donation bucket out for folks to donate. every penny will go directly to Carly’s family to help raise the needed money. A couple of months back, Carly got married, Instead of gifts, she and her husband asked her friends and family to donate to the cause. They raised $14,000 of the needed $25,000. Let’s do what we can to help her and her family meet their goal to help her dad.
This is one of the beautiful things about CrossFit. Community.
If you cannot attend, but still want to donate, click on the above page to go to their donation page.
WOD:
“Barry”
Partner WOD
400m Run w/ med ball (done as a team, one med ball handed off between partners during run.) 20#/14#
70 Wall Balls 20#/14#
70 Butterfly Sit Ups
70 Pull ups
70 Air Squats
70 KB Swings (Russian) 1.5/1
70 Cleans 135/95#
400m Run w/ med ball (done as a team, one med ball handed off between partners during run.) 20#/14#
Pic courtesy of CrossFit Colossus
CrossFit Team Offutt Tactical Fitness 