Attention!
The TactFit area will be closed this Saturday at 1000 to Monday 0430 for maintenance.
Please plan accordingly
Coach D
Archive for December, 2013
TOTF’s own Vashon Bynum wishing us all a Merry Christmas (and a special shout out to his daughter). Click on the picture to see the video greeting. Merry Christmas, brother. Get home safe!
S/S/S:
10 minutes to establish 3RM – Sumo Deadlift
Post weight to Comments/LogWOD
Video courtesy of supertraining06. Power Project: Mark Bell and Jesse Burdick hit up some pulls. Bell gives you the run down on how to pull and how important a neutral head position can be. Remember kids back flat and hips lower then your shoulders.
WOD:
Death by Box Jump (24”/20”)
+1 Sumo Dead ea round(use 3RM weight minus 50lbs)
Post highest successful round to Comment/LogWOD
So, first minute, do one box jump + one sumo deadlift. Second minute, two box jumps + one sumo deadlift. Third minute, three box jumps + one sumo deadlift….etc… Keep going until you can’t make the required reps in a given minute.
X-tra Work:
Weighted Pull-up 3.3.3.3
Homework (Done Outside of Class on Your Own):
Hip mobility drill. 5 minutes
Video courtesy of Mobility WOD
Well, I guess Santa wanted to come a week early to TOTF. Looks like he left a new single bar at the end of the rig. More room for Bar Muscle Ups!!!!!
WOD:
4 Rounds For Time:
400m run
50 air squats
Cash out: 3 attempts at timed *crucifix hold 25/10, 30 sec max rest
Score = 4 rounds time – crucifix hold time
Post time to Comments/LogWOD
Video courtesy of Granite State Stonemen. Hold the dumbbells out to the sides with arms fully locked out and even with your shoulders. Maintain a locked out elbow to lessen bicep fatigue. Goal of the Crucifix Hold is to strengthen the core, shoulder and back. Embrace the suck.
X-tra Work:
Work the below homework + additional mobility work. Whatever is sore (likely your hips if you were here yesterday), spend 5-10 minutes on mobilizing it.
Homework (Done Outside of Class on Your Own):
Couch Stretch – 4 min per side.
Heel cord mash x 3 min per side.
Coach Mieke soaking up the sun in Mississippi. We miss you girl, and can’t wait for you to get back this weekend!
WOD:
10 Rounds For Time
2 Back Squats (use Front Squat 1RM from TactFit Total)
100m one hand suitcase carry w/ dumbbell – Go As Heavy As Possible
Post time to Comments/LogWOD
We did the TactFit Total (Combined total of 1RMs on Power Snatch, Bench Press, and Front Squat)on 25Nov2013. Click here for a refresher.
Video courtesy of Rob King Fitness. Suit case carry walks are a great exercise for core development, improving lower back issues and working on core stiffness. Switch hands at the 50M turn around point. If you really feel froggy and want to challenge your grip, use the farmer carry bar.
X-tra Work:
Beginner: 4×10 Weighted Situps
Intermediate: 6×10 GHDs
Homework (Done Outside of Class on Your Own):
Banded hip stretch – 3 min per side
Spine decompression, bar hang – 2 min total hang time
Pic courtesy of John Calhoun
So proud of Kim DeWitt in her first CrossFit competition. She was nervous going in, but got great support not just from our box, but from the whole community. This has to be one of my favorite pics. CrossFit Omaha, CrossFit Vise, and TOTF competing one minute, then high fiving the next. Camaraderie at its best.
WOD:
For Time:
100 Burpee Med Ball Cleans (20/14)
15 Min time cap
Post time to Comments/LogWOD
Yep, they are just what they sound like. You will have your med ball in front of you. You will perform one burpee, as you stand up, grab the med ball and perform one med ball clean.
So we all know the points of performance for the burpee, so let’s talk Med Ball cleans for a second...
http://www.youtube.com/watch?v=-0TMFnoE9Cw
Video courtesy of Reebok CrossFit One.
Set-Up
– Neutral spine
– Place the medicine ball between the ankles, weight in the heels
– Feet are just wide enough that the arms fall inside the legs and grab the med ball
– Arms are straight fingers point down with an open palm grip
– Hips higher than the knees but lower than shoulders
– Neutral head
Execution
– Stand up (deadlift)
– Keep the arms straight and shrug the shoulders aggressively
– Moving you hands around the ball, pull yourself into a front squat (now your fingers should be pointing to the ceiling), elbows under the ball with the crease of the hip below the knee, weight in the heel and neutral spine
– To finish, stand all the way up with the ball in the ‘front rack’
– Reset the ball to the set up
X-tra Work:
Close Grip Bench
3×6 @ 155/85
If the weight is light, perfect the form
Homework (Done Outside of Class on Your Own):
Anterior Shoulder Mash
2 Minutes per side
Video courtesy of CrossFit West Sac.
How To:
– starting by facing the wall
– place lacrosse ball on the front side of shoulder
– roll in straight line from pec to outside to shoulder
What This Helps:
– any pushing and pressing movements (i.e. bench press, ring dips, press, etc.)
Pic courtesy of John Calhoun
To see more pics from the Snow Bowl, click on the picture.
Fear the Beard! Classic pic of JP kicking some ass at the Snow Bowl this weekend. There is a great write up on the event with interview parts from JP and his partner, Salt. Give it a read here. So proud of all the TOTF athletes that came out and gave it their all, and all the TOTFers that volunteered their time to judge, set up, and move equipment. And very proud of all of you who came out to cheer everyone on. Can’t wait for our event in January!
S/S/S:
Establish 1RM Clean and Strict Press
http://www.youtube.com/watch?v=pajZn-M-r4Q
Video courtesy of Bodybuilding.com
Clean can be power or full, your choice.
If you are feeling froggy, use the Strongman Log for today’s work (first one to grab it gets to use it)
Post highest successful weight to Comments/LogWOD
15 min cut.
After finding 1RM, reduce to 80% and use it in…..
WOD:
3 Rounds:
1 min AMRAP Clean & Jerk
1 min rest
Post total reps to Comments/LogWOD
X-tra Work:
Band Pull apart x 15×4
* Use greatest resistance w/ quality
video courtesy of Ben Bergeron
50 Banded Goodmornings
Homework (Done on your own outside of class time):
Thoracic mobility.
3 min super friend drill
Video courtesy of Mobility WOD. If you have two lacrosse balls, tape them together to do this, or go single ball, or PVC roller
One of our evening class regulars, Kim DeWitt is also competing in the Snow Bowl this weekend. So proud of Kim as this is her first competition. Let’s have a huge crowd cheering her on!
S/S/S:
Tire Flip Technique Work
Video courtesy of CrossFit HQ.
“You were born to do this,” Rob Orlando says. “We have to put you in the right position and it’ll happen naturally.”
In this video Orlando, owner of Hybrid Athletics, teaches tire-flipping technique to CrossFitters in the U.K.
Rob asks his assistant, Carey Kepler, to demonstrate proper tire-flipping technique, and she sets up with her chest and shoulders against the tire, gripping underneath.
“We’re not going up and we’re not sliding forward. We’re going somewhere in the middle. We’re looking for 45 degrees,” Orlando says of the drive into the tire.
The first step is extending the hip without changing the arm angle. Next is a stutter step and kick with your dominant leg so the tire never stops moving. Keep your grip underneath the tire.
“If you can get the tire to your thigh, you should be able to get the tire over. You’ve done most of the work. All you have to do is get a little bit lower and keep driving up,” he says. This might take the form of ratcheting the tire up if it is really heavy.
Orlando drills his class through the movement and addresses mechanical issues that arise with different body types and different tires.
WOD:
5 rounds:
1 min Max Partner Tire Flips
1 min rest
*Score = total reps
Post score to Comments/LogWOD
Post partner names to Comments as well
X-tra Work:
100 Total weighted Situps
Use kettlebell, dumbbell, plate, your choice.
Homework (Done on your own time outside of class):
-2 min ea of…
lat stretch
Thoracic roll out
then…
10 ninja rolls
REMINDER: Our evening classes move to 1630 starting Dec 16th. Also, there will be no class this Saturday so we can have a full crew at the Snow bowl at the Civic Center.
REMINDER: Our evening classes move to 1630 starting Dec 16th. Also, there will be no class this Saturday so we can have a full crew at the Snow bowl at the Civic Center.
S/S/S:
Establish max height Box Jump
pic courtesy of Indian Hills CrossFit
15 Min time cap
Post highest successful jump to Comments/LogWOD
Compare results to 9Jan2013 (click here for a refresher)
The key to max height jumps is maximal acceleration followed immediately by a ‘turn over.’ This time the turnover is going from the triple extension of the jump to quickly flexing the hips and knees allowing the body to receive the landing in a tucked position. Imaging jumping and keeping the legs stiff. Now imaging jumping and tucking the knees to the chest. Which method will enable jumping to a higher platform? Functional fitness at its best. Box Jumps…..
WOD:
6x 200m sprint
2 min rest between runs
Score = Difference between best run and worst run (in seconds)
Goal= be consistent. Difference between runs should be VERY SMALL
Post score to Comments/LogWOD
Video courtesy of CrossFit HQ. Ben Oliver of CrossFit Football breaks down sprint mechanics by focusing first on the upper body.
He begins with the seated arm swing, in which he has athletes start with the right hand at the front cheek and the left hand punching back behind the butt.
“We have to understand that posture. We can develop that posture in the weight room. We can also develop it by just doing this,” says Oliver, showing that the shoulder blades must be squeezed together during the movement.
X-tra Work:
None. Do Homework
Homework (Done on your own time outside of class):
Roll out…
Hamstrings
IT Bands
Quads
Calves.
2 mins each
REMINDER: Our evening classes move to 1630 starting Dec 16th.
pic courtesy of CrossFit Omaha
Also, to give our competing athletes full support, we will not have a Saturday class this weekend, so you can all come cheer on our teams at CFO’s Snow Bowl at the Omaha Civic Auditorium. For directions, click the above picture. The schedule for Saturday will be…
Saturday:
7:00 – 7:30am Late Athlete Registration
7:30am Judge/Athlete Briefing
7:50am National Anthem (presenting of the colors done by Offutt AFB Honor Guard)
8:00am Event #1
11:00am Event #2
2:00pm Masters Men Final Event
2:30pm Masters Women Final Event
3:00pm Womens Final Event
4:13pm Mens Final Event
5:50pm Awards
7:00pm After Party TBD
If you have questions or would like to volunteer to help with set up/teardown, please email crossfitomahaevents@gmail.com
S/S/S:
Establish your Bench Press 3RM
15 min time cap
Post highest successful three-rep set to Comments/LogWOD
WOD:
10 Rounds:
1 Min 30 Russian Kettlebell Swings (2/1.5)
1 Min rest
*For every round 30 swings is not met, you will do a 500M row at the end of your WOD
Post total successful rounds to Comments/LogWOD
Video courtesy of CrossFit HQ. KB seminar instructor Jeff Martone going over the Russian Swing. Much shorter range of motion.
X-tra Work:
Barbell or Dumbbell Row
4×5 @ Bodyweight
Homework (Done on your own time outside of class):
Stretch Chest (exterior pole) – 2 min per side
Doorway Stretch – 2 min per side
Hang from pull-up bar – 4 min total
REMINDER: Our evening classes move to 1630 starting Dec 16th.
We’d like to thank one of our sponsors for the 2014 TactFit Games. Look for some goodies from Life as RX in the top three finishers’ gift bags!
WOD:
6 Rounds For Time:
20 Overhead Barbell Lunge (95/65)
10 Toe2Bar
Post time to Comments/LogWOD
Video courtesy of CrossFitArtis. Jon Day performing overhead walking lunges, Notice, he does not slam his knee into the ground. It just kisses the floor, then he comes back up. Really focus on keeping your torso upright to maintain the overhead position. any slight bend forward could lead to bailing on the weight.
X-tra Work:
None, do the Homework
Homework (Done on your own time outside of class):
10 reps each of…
Hip raise
One leg hip raise
Supine Kicks, each leg
Hip Rotation each leg/each direction
Fire hydrants each leg
Long Lunge to Hamstring
Bootstraps
Video courtesy of ClarkFloyd CrossFit. Coach Case Belcher discusses and demonstrates Hip Mobility Drills. To give credit where it’s due… We’re pretty sure we pulled this sequence from Brian Mackenzie of CrossFit Endurance about 3 years ago, but could not find the original content of sequence
CrossFit Team Offutt Tactical Fitness 