Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.
Don’t forget! The TactFit Games are next Sunday! We will be releasing the movement standards this Sunday and will release WOD 1 next Saturday. We’ll post links here.
Video courtesy of CrossFit HQ. Just so you didn’t think we were the only sadistic ones out there, there are some folks that have done “Grace” even heavier, as shown by three-time CrossFit Games champ Rich Froning doing it with 225.
Why do this? Well, if you can successfully do Grace in a good time (4 minutes or under), one way to improve is to push the weight up. Will you be as fast as your normal Grace time? Probably not, but we want you to try to move more weight at a higher volume.
X-tra Work:
Front Squat + Jerk Dip Push* 3×3
Use your Clean & Jerk 1RM
*Complete Front Squat and fully stand at top. Then slowly drop into your jerk dip plus 1-2 second pause at the bottom (bottom= quarter squat or where chest starts to come forward) and then explode up at hip, let the weight bounce up- this is one.
Homework (Done after class on your own time):
10 minutes on a roller. Hit the Back, Lats, and Legs.
Video courtesy of CrossFit HQ. Some good technique tips from the Sweatts. Do what you can to pin your shoulder to the bench. When pressing, think of pushing the ground away from the bar instead of pushing the bar up. This may help keep the shoulders pinned back at lockout, where most folks roll their shoulders forward, leading to potential injuries.
You’re going to notice a common theme on our Wednesdays for the next couple of months. It will be used as a make-up day for skills missed earlier in the week or an active recovery day for those who were here Monday and Tuesday.
Homework (Done after class on your own time):
If you did Monday’s WOD, do Monday’s Homework. If you did today’s WOD…
Lacrosse ball on hip/Hamstring for 5 minutes
TOTF Athlete, Jeff Hart will be competing in the TactFit Games again this year. Will you be there! Don’t miss out! If you didn;t sign up as an athlete, come out and watch the fun, Sunday, January 19th!
Video courtesy of CrossFit 501. Proper technique for a V-Up
For the Back Squats today, the weight should be heavy enough to push you for all 10 reps. Don’t be scared to scale up if 10 reps of 225 doesn’t feel like anything. We are heading into a phase of higher volume and heavier loads with a barbell.
X-tra Work:
4 Rounds of 8 Turkish Get-ups per arm
* use either KB or DB
Homework (Done after class on your own time):
2 minutes each of…
Cat/cow stretch
Wall Lat Stretch
Roll out hamstrings/calves/quads
Video courtesy of Howcast. Yoga Instructor, Chelsey Korus going over the Cat Cow Stretch.
I would like a big crowd to show up today to say goodbye to a very special coach, friend, sister, partner, motivator, all-around awesome chick, Coach Mieke. Her and Will are leaving us very soon, so we want to take this time to do a special WOD dedicated to her…..
* Run 400M together after completing each movement
Time ends after last 400M run
X-tra Work:
Muscle up work: If you have never gotten a muscle up, make today your day
Video courtesy of CrossFit HQ. Channeling the power of the hip can be tricky when it comes to the muscle-up.
“I think that most people understand you’ve got to have a good amount of pulling strength, full range, and a deep dip with a great amount of dipping strength. I think getting the hip involved to learn the kipping muscle-up is a little bit more complicated,” says gymnast and CrossFit Santa Cruz coach Laurie Galassi.
To help athletes understand how to get the hips involved, she has them lie on their backs, pull their knees into their chests and then explosively open their hips with their butts as high as possible.
“Imagine if you could freeze your hip at the height it’s at right now and sit yourself up over your hip—kind of like a reverse Slinky going up the stairs,” Galassi explains.
The next drill has a couple of prerequisite skills: an ability to hold yourself at the bottom of a ring dip and to stabilize yourself at the top.
“We’re going to take the explosive hip opening and put it on the rings,” Galassi says. “The goal is to activate that hip and get a boost out of it.”
Homework (Done outside of class time on your own):
NOTICE: The 1130 class for this Friday has been cancelled to allow all of our coaches to be present at the Nebraska Brewing Company to say goodbye to Coaches Sergio, Ben, and Will.
These three guys have been a huge part of TactFit’s success. For those that don’t see what goes on behind the scenes, all three of these guys have been an important part of the programming cadre committed to giving you the best possible product to improve your fitness. They will be missed. So, if you can make it, come out to the Nebraska Brewing Company in Shadow Lakes at 1130 to wish them well.
Also, please come to the 0900 Class this Saturday for a special goodbye to Coach Mieke. More info on that to be released later….
The road the the 2014 CrossFit Games starts in just 8 weeks! Registration for the 2014 CrossFit Open opens January 15th. the first WOD will be released on Thursday, February 27th, and the fifth and final WOD will be released Thursday, March 27th.
I would like to see as many of our athletes register as possible. You might as well do it. The Open WODs will be the scheduled WOD every Friday during that time period, so why not see how you rank up against the rest of the CrossFit world, AND have some fun?
To learn more, click on the above picture for more info and the schedule for Regional events.
And this announcement fits perfectly with today’s WOD and we take a trip back to the 2013 CrossFit Open….
WOD:
Workout 13.2
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box
Notes
Please be sure to watch the entire workout instruction video (above) for full details.
Video courtesy of CrossFit HQ
This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.
Every rep counts in this workout. Credit will be given for partially completed rounds.
Below pics courtesy of CrossFit HQ
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.
A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Each round, the barbell must begin on the ground. Using a rack is not permitted.A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Each round, the barbell must begin on the ground. Using a rack is not permitted.A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Each round, the barbell must begin on the ground. Using a rack is not permitted.
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed
Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.
You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.
X-tra Work:
Romanian Deadlift – 4×12
Increase weight each set
Homework (Done outside of class time on your own):
-Spine decompression – accumulate 3 min bar hang time
Sorry this is a little late, but big Thank You to Bridgett Kramer and the members of the 55th Honor Guard for presenting the colors at the 2013 Snow Bowl.
Video courtesy of Runner’s World Australia and New Zealand. Take some time before the WOD trying out some Pose Running drills. See if this method helps you improve your run time!
X-tra Work:
Reverse hyperextensions – 4×12, try to move up in weight each set
100M sprint between rounds
Homework (Done outside of class time on your own):
pic courtesy of CrossFit HQ
CrossFit Team Offutt Tactical Fitness 