Pics courtesy of John P Calhoun and Bryan Holm. I will do my best to get all TactFit teams up on the site this week and give a link to John’s pics for all to see as well as have full results from the TactFit Games on our site as well. Congrats to team Too Broke To Choke. You guys are far from broke and kicked ass!
If you aren’t able to finish the work in the given minute, finish the round and then rest the remainder of the time, meaning you missed one round. The goal of this WOD is a roughly 20 second work followed by 40 second rest. We’re looking for explosiveness, yet control of and full range.
X-tra Work:
-3×12 Romanian Deadlifts@ 50% Deadlift weight from WOD
-1 set max rep Sumo Deadlifts at 135/95#
Homework (Done outside of class time on your own):
Work the hamstrings and the chest.
– Roll out each hamstring/glute for 2 minutes a side
Note: Due to Holiday Hours, we will have one class tomorrow at 1000
Yes, we will have tons of pics coming from the 2014 TactFit Games, but special shout out to TOTF’s own, Angie Hobbs for her huge 3RM Front Squat of 225! Nice work Angie!
Video courtesy of CrossFit HQ. The only difference to what you see in the video and what you will do on Saturday is you don;t have to move your bar from one area to another. You can stay in the same area for the whole WOD.
X-tra Work:
1 Minute of each:
Roll out Thoracic
Back Extension off Foam Roller
Cat/Cow Stretch
Child to Cobra
One Arm Reach Through
Rainbows
T-Openers
Video courtesy of Craig Valency
Homework: Come to the 2014 TactFit Games on Sunday!
As promised, here are the details of WOD 1. All but the final WOD will be revealed at the start of the event.
WOD 1- “TEAM 55th”
INSTRUCTIONS: 15 minute time limit
PART I – Men will complete 55 Ground-to-Overheads at 135 (Scaled: 95) while women complete 55 Toes-to-Bar (Scaled: Knees-to-Elbow). Reps can be broken up any way the respective duos want. When both pairs have completed their work, the pairs will conduct a 200m fireman carry with males paired and females paired
PART II – Men will complete 55 Chest-to-bar pull-ups (Scaled: Chin Over Bar) while women complete 55 deadlifts at 135 (Scaled: 95). Reps can be broken up any way the respective duos want. When all have completed their work, the pairs will conduct a 200m fireman carry with any mixed combination.(guys carrying guys, girls carrying girls, guys carrying girls, girls carrying guys)
PART III – Men and women complete fifty-five 30” (Scaled: 24”) Burpee Box Jump Overs using the same box. Hands cannot touch the box at any time of an attempt. Reps can be broken up any way the team wants. When complete, all members will accomplish a 200m sprint. Time ends when all members cross the finish line.
Scoring: Teams will be scored on the time it takes to complete all the work and the last member of the team crosses the finish line. If a team does not complete in the 15 minutes, the team will be assessed a 60 second penalty for each member that has not completed the sprint/fireman carry and a 1 second penalty for each rep not completed.
So, as stated above, partner one starts on the bench with partner two spotting. Once partner one finishes his/her set, the partners switch spots. Once partner two is finished benching, both partners take off running for a full lap. This continues for all three rounds, changing weight each round.
X-tra Work:
Dumbbell Flyes 4×12 @ 25/10
3×10 Toes 2 Bar
Homework (Done on your own outside of class time):
Wall Hip Flexor Mobilization 8 per side
Video courtesy of Competitor.com. This exercise will stretch a deep muscle that will, in turn, open up the hips and improve stride length
We’re now four days out from the TactFit Games. Above are the affiliates that will be represented at the event. Where will the winning teams come from? Come and see!
Special surprise when you first come in and then….
Make up Monday or Tuesday if you were not here, or…
Handstand Push up work
Take the rest of class to hone in your technique.
Video courtesy of CrossFit HQ.
Homework:
Recover
Work mobility and prep food for the rest of the week
The final WOD at last year’s TactFit Games came down to mere seconds separating overall first and second places in the RX Division. What was your favorite part of the TactFit Games last year? Post it in the Comments section.
Will we see a close race again this year? Come out and see this Sunday! First event starts at 0900.
Click on the above picture for a great article written by our own Carly Costello. She has some pretty good quotes from some guy who helps out a little in the TactFit area. I think he just sweeps the floors every so often 🙂
Coach Jason Howell out at CrossFit South Arlington with Cara Heads-Slaughter, member of the 2000 US Olympic weightlifting team. Got some good tips, I’m sure. TactFit Games athletes, get used to his face, as he will be the one telling you all what you are doing and where you are going this Sunday!
Videos courtesy of CrossFit HQ. In this video, Starrett and powerlifter Jesse Burdick demonstrate how they’re saying the same things with different cues in the set-up for the sumo deadlift.
“The most effective positioning is the same language you’ve been using with all your friends,” Starrett says to Burdick.
The goal is to simplify the variables, Burdick notes.
“It’s efficiency in movement,” he explains. “We try to make it a single-joint motion as much as we can, the strongest levers are moving the weight in the shortest range of motion that we can.”
As always, the goal is to neutralize the spine by squeezing the butt, bracing the abs, taking a big breath and arching as hard as possible, Starrett says. From there, he wants to extrapolate the best practices “and try to translate it into something that means something to my mom or means something to me.”
Here they demonstrate how they’re saying the same things but with different cues in teaching the sumo deadlift.
The first idea they tackle is “get tight.” For beginners, that can be an esoteric concept that’s difficult to grasp, Burdick says.
“If you’re not tight, if you don’t feel what that is, you’re not going to be able to idealize it,” he explains, “because it’s such a thing that floats around the ethos that you just may not be able to understand.”
Get tight by squeezing your butt at the top, screwing your feet into ground and loading the hips back, Starrett says.
The next concept is “chest up.” For an effective sumo deadlift, you must lead with your chest and not your hips; otherwise, you’re creating more distance to the lockout position, Burdick says.
“So when we say ‘chest up,'” he says, “it’s just making sure that we’re almost rounding thoracically as opposed to rounding from our lumbar.”
X-tra Work:
Dumbbell Row 4×8 @ 70/30
Reverse Hyperextensions – 3×8
Homework (Done on your own outside of class time):
Your goal today is to move more volume at a heavier weight. Yes, regular “Jackie” is relatively fast, but if you can handle the heavier weight, do it. Push yourself! We will have scale options (shoot for 65% of your 1RM Thruster if you have it), but I see a lot of you going RX’d and GRINDING this one out! Embrace the suck!
X-tra Work:
Weighted Push-ups
4×8 w/plate on back (45/25)
Homework (Done on your own outside of class time):
Super Squat Hip Sequence – 40 seconds per station
Video courtesy of Mobility WOD. K-Starr going through the Super Squat Hip Sequence, in case you forgot what it was…
Doorway stretch
Banded lat Stretch
Want to wish Carlos well as he heads off to Ft. Lewis. You will be missed! Here he is hitting his last WOD on Saturday. See you down the road, brother!
Pics courtesy of John P Calhoun and Bryan Holm. I will do my best to get all TactFit teams up on the site this week and give a link to John’s pics for all to see as well as have full results from the TactFit Games on our site as well. Congrats to team Too Broke To Choke. You guys are far from broke and kicked ass!
CrossFit Team Offutt Tactical Fitness 