Archive for March, 2014

Tuesday 20140401 Open Class

Posted: March 31, 2014 by ladygrape01 in Uncategorized

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Last Sunday Salt, Evan, Carl, Randy, John, and Dave getting 14.5 done. Work hard, play hard! 

S/S/S:

Video courtesy of CrossFit HQ.

Deadlift
1 set of 15 Unbroken @ 60% of 1RM

The goal today is to really focus on form and technique!

Post weight to comments/ LogWOD

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WOD:

 10 Min AMRAP:
10 Pull Ups
20M Bear Crawls
30 Double Unders

Post rounds to comments/ LogWOD

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Xtra Work:

Reverse Hypers 4X30

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Homework (done on your own outside of class):

Roll out hamstrings and calves
Banded hamstring stretch (on back/Leg up)
Sit on the Lacrosse ball(mash glutes/hip)

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Monday 20140331 Open Class

Posted: March 30, 2014 by ladygrape01 in Uncategorized

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The Friday Night Lights crew finishing up 14.5 and the end of The Open. From left to right; Kory Kearney, Rodney Rodriguez, Kyle Gundrum, Jeff Hart, Homar Sanchez, Dave LeClaire, Kimberly Groeper, and Mimi Smith-Munroe.

 

So, we’ve all just finished five hard weeks of work with the CrossFit Open.  Therefore, we will take this week as a de-load week.  Does that mean stay home, and do absolutely nothing?  Hell no!  We will still put our bodies through the paces, but the intensity will be dialed down a slight bit.  Your focus this week will be on perfect reps each workout.  Don’t try to zoom through any of these WODs, rather feel the muscles working.  Go from point A to point B the proper way.  Don’t sacrifice form.  Get that mind-muscle memory prepped for what is coming next week….

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S/S/S:

Handstand walk:
3 attempts max distance

Post distance to comments/ LogWOD

 

Video courtesy of Dogtown CrossFit. Dusty Highland and Kelly Pearsall going over some progressions.

 

 

If you don’t have Handstand Walks, DO NOT skip this one.  We have some drills that will get you that much closer to getting there.  It’s all about the progression.

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WOD:

Empty Bar (45/35) Tabata…
Back Squat
Push Press
Hang Power Clean

Score = Lowest rep round per move

Post score to comments/ LogWOD

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Xtra Work:

Dumbbell Bench 3 X 20

Find a weight you can handle for the 20 reps. You should feel you have enough in the tank for 22

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Homework (done on your own outside of class):

Down Dog on Wall

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Around the World on Wall

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Wide Leg forward Bend with Shoulder Stretch

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Pictures courtesy of breakingmuscle.com

Saturday 20140329 @ 0900 Open Class

Posted: March 28, 2014 by ladygrape01 in Uncategorized

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Congratulations to the March on-ramp! Welcome to the TOTF family, we can’t wait to see you in the open classes! 

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WOD: 14.5

14.5 breakdown and tips at TabataTimes.com

MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

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WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

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MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

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MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

For any additional information, please follow link to Games.CrossFit.com

Post time to comments/ LogWOD

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If you have done 14.5 already, and are not looking to redo it, we’ve got you covered…

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U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas. Picture courtesy of CrossFit HQ.

“Weston”

Five rounds of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

Video courtesy of Tony Gentilcore.

Post time to comments/ LogWOD

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Xtra- Work:

(for those doing 14.5) 

None

Cheer on anyone still doing 14.5!

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(for those doing Weston)

high hang power snatch 5×2

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Homework (done on your own outside of class):

(for those doing 14.5) 

Banded heel cord work

Watch from 1:43- 3:18. Video courtesy of 77 Fitness and Performance.

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(for those doing Weston)

mash forearms – 2 minutes per
Couch stretch – 4 minutes per side

 

Friday 20140328 Open Class

Posted: March 27, 2014 by ladygrape01 in Uncategorized
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Even the fittest in the world cheer each other on until the last person is done. That is what this community is all about. The WOD isn’t over until we are ALL done. CAN! Picture from Games.CrossFit.com
As a reminder; we will be doing 14.5 Friday at 0600 and Friday Night Lights at 2000, Saturday 0900, and Sunday at 1600. 

WOD: 14.5

Pictures and video courtesy of Games.Crossfit.com

 

MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

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WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

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MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

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MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

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Notes: This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that proper depth and lockout are being reached on the thrusters, and the chest and thighs can be seen touching the ground on the burpees.

Note: Depending on your performance, this video may be longer than previous workouts. Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.

 

2014 Games Open standards

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.

2014 Games Open standards

The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

2014 Games Open standards

Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom.

2014 Games Open standards

You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted.

2014 Games Open standards

The next rep will then begin on the opposite side facing the barbell.

Post Time to comments/ LogWOD

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Xtra- Work:

None

Cheer on anyone still doing 14.5!

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Homework (done on your own outside of class):

Banded heel cord work

Watch from 1:43- 3:18. Video courtesy of 77 Fitness and Performance.

Thursday 20140327 Open Class

Posted: March 26, 2014 by ladygrape01 in Uncategorized
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Cameron Smith rocking mustache March and getting work done at CrossFit Undisclosed while on deployment. Stay safe Cameron, and we’ll see you when you get home! 

S/S/S:

Good stuff folks. Watch the video! Video courtesy of TOTF’s own Coach Sergio Factuar.

10 min of Pistol skill work

Post progress/ successful reps to comments/ LogWOD

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WOD:

2k row at 25 s/p min
2 minute ham string roll out per side
2k row at 20 s/p min

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Xtra- Work:

Couch Stretch 2 minutes per side

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Homework (done on your own outside of class):

Find what is bugging you on the charts. Pick two and work 10 minutes on each as general prep for what is coming next…

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Rich Froning, Sam Briggs, Jason Khalipa, Annie Thorisdottir and Graham Holmberg are going to throw down at the final Open announcement of the year. Watch it live at 7PM Central Time on games.crossfit.com.

Picture courtesy of CrossFit Games.

Wednesday 20140326 Open Class

Posted: March 25, 2014 by ladygrape01 in Uncategorized

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Picture from Pintrest.

 CAN!

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S/S/S:

The Snatch-Grip Deadlift is very similar to the Clean Deadlift we did last week, only with a snatch grip. Remember to only stand up to the point where the bar hits the “pocket”, you will have a slight bend in the knees. Video courtesy of Barbell Shrugged.

Snatch-Grip Deadlift 5 Rep Max

Post weight to comments/ LogWOD

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WOD:

For the power snatch; start with feet under hips, wide snatch grip, big hip extension, shrug the shoulders, pulling your elbows high and outside- “scarecrow”, and then dropping into a partial squat. Video courtesy of Rouge Fitness.

3 Rounds For Time:
1 Lap Run
4 Power Snatch (95/65)
20 Butterfly Situps

Post time to comments/ LogWOD

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Xtra- Work:

50 Stationary Bar Dips

(Break up as needed)

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Homework (done on your own outside of class):

Roll IT Band 2 minutes per side
Hamstring & Calves Rollouts 2 minutes per side
Cobra Stretch 20/10 for 5 rounds
Cat/Cow 10 second hold on each for 5

Tuesday 20140325 Open Class

Posted: March 24, 2014 by ladygrape01 in Uncategorized
Friday Night Lights crew 21MarSunday Crew 23MarFrom top to bottom: Last week’s Friday Night Lights and Sunday 1600 crews.  One of the fun things about the CrossFit Open is adding these extra session where we can get together and get a little crazy.
Well, we are down to the last week of the CrossFit Open, so plan on coming out to Friday Night Lights at 2000 this Friday.  Even if you do the WOD earlier in the day, come out and hang out with your fellow TactFitters.  AND, we will be heading out for some food afterwards.  Last Friday we hit Buffalo Wild Wings.  Where would you like to do the eating this time?  Post ideas to the Comments section.

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WOD:

4 Station CrossFit Circuit:
1min Each Station x 4
Station 1: Box Jumps 30″/24
Station 2: Med Ball Facing Burpees
Station 3: Mountain Climbers
Station 4. Body Row

This WOD is a constant movement type, 16min worth of work, push through and keep moving! For the Med ball facing burped, stand in front of the ball, drop down for burpee, pop up, grab ball, do Med Ball Clean, stand all the way up, drop ball, and repeat.

Post total reps to comments/ LogWOD

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Xtra- Work:

YTWL video courtesy of Tom Conner.

100 Banded Good Mornings
3 sets of YTWL Raises
15-20 reps

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Homework (done on your own outside of class):

Ensure thumb is pointed up and keep these pretty slow to ensure emphasis on scapula retraction on each rep. Video courtesy of CrossFit West Sac.

Banded Bully Shoulder Distraction – 2 minutes per side
Doorway chest stretch 2 minutes of 20 sec on 10 sec off
Roll out thoracic – 10 passes or as needed