Video courtesy of CrossFit HQ.
The goal today is to really focus on form and technique!
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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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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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Pictures courtesy of breakingmuscle.com
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14.5 breakdown and tips at TabataTimes.com
For any additional information, please follow link to Games.CrossFit.com
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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.
Video courtesy of Tony Gentilcore.
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(for those doing 14.5)
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(for those doing Weston)
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(for those doing 14.5)
Watch from 1:43- 3:18. Video courtesy of 77 Fitness and Performance.
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(for those doing Weston)
Pictures and video courtesy of Games.Crossfit.com
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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.
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.
The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
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.
You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted.
The next rep will then begin on the opposite side facing the barbell.
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Watch from 1:43- 3:18. Video courtesy of 77 Fitness and Performance.
Good stuff folks. Watch the video! Video courtesy of TOTF’s own Coach Sergio Factuar.
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Picture courtesy of CrossFit Games.
Picture from Pintrest.
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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.
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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.
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(Break up as needed)
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From 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. .
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.
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YTWL video courtesy of Tom Conner.
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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.
Coach Kimberly Groeper reppin’ the TOTF colors at her Level One this last weekend at CrossFit TNT. Pictured here with trainers (from left to right) Lindsey Smith, Pat Barber, Joe DeGain, Natosha Wilhite, Joe Westerlin, and Doug Chapman. Can’t wait to see this girl leading you guys in the classes VERY soon! 🙂Coach D
Handstand Walk Progression:
Over the last few weeks we have been working a progression on Handstand Push Ups. Now, we will transition over to the next phase, Handstand Walks
Video courtesy of Reebok CrossFit ONE.
Set Up
-Start in the bottom of the push up position, with your feet against a wall
Execution
-Push your body up, as you push up walk your feet up the wall.
-Push your body up the wall and move your hands closer and closer to the wall.
-Finish the movement with your belly touching the wall with your arms locked out
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*start from ground for 1st rep
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At least 120% of Front Squat 1RM
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see 1:10 mark on video below
See 2:00 mark on video below
See 3:10 mark of video below
Video courtesy of Mobility WOD
So proud how far Coach Kimberly has come so far! And this weekend, she is off to get her CrossFit Level One certification. Couldn’t be prouder!
So, yes, today is the second chance to take 14.4. Below are a few strategies to consider from some sources we trust in. Review and prepare…
Video Courtesy of NakaAthletics.com
Video courtesy of BarBell Shrugged.
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Video courtesy of games.crossfit.com
MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups
Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.
Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).
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5 Front Squats(185/120)
26 Ring Push ups
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pic courtesy of CrossFit HQ.
U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.
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Try increasing weight each round
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MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups
Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.
Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).
Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.
For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-up at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
Equipment
• An indoor rower with a monitor that measures calories
• Pull-up bar
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at the specified height
• Barbell
• Plates to load to the appropriate weight for your division
• A set of gymnastic rings hung so you can successfully perform a muscle-up
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: 9-kg ball and 61-kg clean for the Men, 6-kg ball and 43-kg clean for the Women, 9-kg ball and 52-kg clean for the Masters Men, 4-kg ball and 29-kg clean for the Masters Women.
Video Submission Standards
Prior to starting, film the measuring of the height of the wall-ball target, as well as the weight of the ball, the barbell and the plates so the loads and height 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 movements from the side so it is clear that: 60 calories are rowed, the feet can be seen behind the plane of the bar at the bottom, and in contact with the bar at the top of the toes-to-bars, proper depth and height is being reached on the wall-ball shots, elbows are in front of the bar while standing tall with the barbell on the clean, and that lockout is shown at the bottom and top of the muscle-up.
Depending on the layout of your gym, the other person in the frame may need to move the camera during the workout so it is clear all standards are being met for each movement. This includes being able to clearly see the monitor of the rower set to zero at the start and at least 60 calories prior to moving to the toes-to-bars.
The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round.
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CrossFit Team Offutt Tactical Fitness 