Video courtesy of The CrossFit Journal. One of CrossFit’s most-loathed movements, the burpee also represents a skill that can be transferred to other exercises, says gymnastics and movement guru Carl Paoli of San Francisco CrossFit.
“I go from flexion to extension to neutral to extension to flexion to neutral,” he explains. “It’s hard. And it goes back and forth, and it has so many moving pieces. That’s why the burpee is so hard.”
Athletes must move correctly with the knees out and the butt and stomach tight, Paoli says. From the ground, they snap in the feet for more efficient movement.
“That snap happens to be the same thing we see on kipping pull-ups, muscle-ups and even rope climb,” he says. “This is 90 percent of artistic gymnastics—being able to bow back and forth, snap down, turn things around fast.”
There is skill transfer in everything, Paoli notes.
“I need you guys to starting seeing skill on the rings, skill on burpees, skill on handstand push-ups, skill on rope climb—it’s the same,” he says. “And how you take this and you apply it to Olympic weightlifting, if you can’t do that, something’s wrong with the program.”
X-tra Work:
None, go straight to homework section
Homework (done outside of class on your own time):
Lat stretch – 2 min per side
Mash calves – 2 min per
Shoulder mobility drill. Pick one from the posters, do for 2 min per side
Our latest group of On Ramp grads Congrats guys and gals, and welcome to the family! For those wondering, our next On-Ramp will start January 20th, 2014. Email us at totactfit@gmail.com for more info.
From left to right, Lt Col Steve Vilpors, Col Bill Carle, Col Jeff Granger, and Coach David “Salt” Bacot. Thank you Salt, for getting some of base leadership on board and through the on-ramp. Looking forward to seeing these guys in the Open classes!
Before WOD:
pic courtesy of thrivepersonalfitness.com
Gym/Equipment clean up
We will have designated area each class will hit. Don’t worry, it will only take a few minutes, and you’re helping maintain the equipment needed to give you guys the successful program we have. So, think of taking ownership of your gym! 🙂
Post reps per set of Back Squat to Comments both here and LogWOD
As stated above, shoot for 15+ reps, BUT do not sacrifice form for reps. If you start to round your back, cave knees in, shoot your ass in the air when coming up, rack the weight! If you have never gotten 15 reps with the RX’d weight, scale accordingly.
X-tra Work:
60 GHD’s – Break up as needed
Homework (done outside of class on your own time):
Couch stretch – 4 min per side
Heel cord mash – 3 min per side
Another TOTF Team that will be in CFO’s Snow Bowl December 14th at the Civic Center is Kyle Gundrum and Will Breunle. Kick some ass guys! Let’s get a big crowd out there to cheer them on.
Post weight used in Farmer’s Carry to Comments both here and in LogWOD
Video courtesy of Reebok CrossFit One. Autin Malleolo with three Drills to help you get your muscle ups. Give these a try prior to today’s WOd if you are still having issues with Muscle Ups.
Video courtesy of Elite FTS. This is an overview of how to correctly perform the Farmer’s Walk exercise, from start to finish. Whatever you use for the walk (farmer walk bars, barbells, dumbbells, kettlebells, etc…) try the grip tip he gives you here (hook grip). Maintain an upright torso the whole time you are walking. Also, 30 yards = 15 mats.
X-tra Work:
Close-grip Bench
3×6 @ Heaviest Weight Possible
Homework (done outside of class on your own time):
As of 16 December, we will move our 1730 class to 1630. This is due to coach availability. As you all know, all of our coaching time is volunteer time. So, those that coach evenings are able to cover a 1630 start over a 1730 start. we apologize for any inconvenience.
To give you guys a little reasoning behind what we are doing, December will be a strongman focus: Heavy weight moved more in less time. Strength pieces and met-cons are combined. Rest intervals will remain short with intense sprints of work.
X-tra Work:
4 x 1 minute AMRAPS of
Kettlebell Clean and Press (1.5/1)
* Switch hands each round
Homework (done outside of class on your own time):
CrossFit Team Offutt Tactical Fitness 