Archive for March 23, 2014

Monday 20140324 Open Class

Posted: March 23, 2014 by ladygrape01 in Uncategorized
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Kim at Level One CrossFit TNTCoach 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

S/S/S:

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

 

15 Wall Walks

http://www.youtube.com/watch?v=Aprh33Qfmys

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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WOD:

3min AMRAP: Back Squat 185/135

– 2min Rest

3min AMRAP: Shoulder to OH* 135/95

*start  from ground for 1st rep

– 2min Rest

3min AMRAP: Thrusters 95/65

 

 

Post total reps (Combined total of all 3 AMRAPS) to comments/ LogWOD

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Xtra- Work:

Front Squat Rack Hold

At least 120% of Front Squat 1RM

3 Attempts as long as possible

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Homework (done on your own outside of class):

–  Banded Hip Distraction for 2-3 minutes a side

see 1:10 mark on video below

– Olympic Wall Squat  – Contract/relax for 2 minutes

See 2:00 mark on video below

– Wall Splits  for 2 minutes

See 3:10 mark of video below

Video courtesy of Mobility WOD