Archive for May, 2014

Tuesday 20140520 Open Class

Posted: May 19, 2014 by ladygrape01 in Uncategorized

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Coach Salt was in Texas, and worked out at CrossFit Aggieland in College Station (at Texas A&M of course!)

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S/S/S:

Push Press 3×5

Add 5lbs from last push press workout (29Apr)

Fill up the belly with air prior to dip. Controlled dip, and EXPLODE up!  Lock out overhead, with active shoulders.

Post weight to comments/ LogWOD

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WOD:

“The Norwood”

3 Rounds

400m Run

4 Strict Chin Up

4 Over Head Squat @ 85% of last weight used 12May

For chin ups to count, rep starts with arms fully locked out, and rep ends with chin above bar.  Neutral head, no pez-head.

Post time to comments/ LogWOD

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Xtra:

Behind The Neck Push Jerk

1,1,1,1,1

Start at Push Press weight

Go power or split

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Homework (done on your own outside of class):

Bully Stretch – 2 min per side

Banded hip stretch(hip extension while on knee)  – 2 min per side

 

Monday 20140519 Open Workout

Posted: May 18, 2014 by totactfit01 in Uncategorized

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Coach Kimberly at CrossFit Appleton in Appleton, Wisconsin. 

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SCHEDULING NOTE: Due to Wing Down Day this Friday, we will only run one class that day @ 1000.  This also applies to NEXT Monday (Memorial Day).  That day we will only have one class @ 1000.

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S/S/S:

Front Squat 3×5

Add 5lbs from last Front Squat set from 13May, or add 5# to 70% of 1RM

Post weight used to Comments/LogWOD

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WOD:

“The Carly”
12min AMRAP
20 Box Jumps (24/20)
10 Punch Balls (Total)(20/14)
5 KB Swings (2/1.5)

Post Rounds Completed to Comments/LogWOD

 

 

Example of Punch Balls. Video courtesy of Michael Zweifel

 

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X-tra:

3x500M Row

1:1 work/rest ratio

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Homework:

Heel cord mash – 2 min per side
Couch stretch – 2 min per side

Saturday 05172014 Open Class

Posted: May 16, 2014 by ladygrape01 in Uncategorized

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U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

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S/S/S:

Prep for…

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WOD:

 

“Klepto”
4 Rounds For Time-
27 Box Jumps (24/20)
27 Burpees
11 Squat Cleans (145/100)

Post time to comments/ LogWOD

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Xtra:

Rest

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Homework:

Rest

 

summer showdown

Don’t forget, we are less than a month away from the TOTF Summer Showdown!  If you haven’t singed up, do so before May 20th to ensure an event t-shirt.  Also, if you don’t want to compete, email us to volunteer to help out.  We need judges, runners, a DJ, set-up crew, etc….  Come help out!

 

Friday 05162014 Open Class

Posted: May 15, 2014 by ladygrape01 in Uncategorized

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Good job Cynthia and Derrick Drennan (and friends) on kicking some Spartan Race butt!

Picture courtesy of Reebok spartan Race Photography.

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S/S/S:

Video courtesy of RougeFitness.

Floor Press
5X3 Add 5# to 18 Apr or

use 65% of Bench Press 1RM (from 11 Apr)

Post weight to comments/ LogWOD

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WOD:

2 Rounds For Time
50 Double Unders
500m Row
400m Run

Post time to comments/ LogWOD

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Xtra:

3 min AMRAP L-sit Chin-ups

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Homework (done on your own outside os class):

2×2 min Achilles mash

And

Chest stretch – 2x 30 seconds per side

 

 

Thursday 05152014 Open Class

Posted: May 14, 2014 by ladygrape01 in Uncategorized

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Congratulations to Kyle Kasperbauer on first place in the North Central regionals. Kyle will be one of our MCs for the Summer Showdown. 

Picture courtesy of Janeen Chang Photography.

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S/S/S:

Sumo Dead Lift
4X5 @ 70% of 1RM

1X5 + @ 70% of 1RM

(set 15 Apr)

Keep tension on the bar before pulling, ensure flat back and that the rear end does not shoot up first, shoulders and hips should drive up at the same time.

Post weight to comments/ LogWOD

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WOD:

Hand Stand Walk – 5-10 min
Ring Hand Stand Pushups progression – rest of class

Make sure to stay tight once you establish an inverted position, then use gravity to move you forward.  For Ring HSPU progression 1, focus on tuck to handstand, straddling the straps, and wrapping. EVERYONE starts with this progression w/plates attached to straps.  Video courtesy of GymnasticsWOD.

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Xtra:

Glute Ham Raise

Progression:  Practice. Get at least a total of 20 reps

Use a band if needed to get the full 20 reps

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Homework (done on your own outside of class):

Video courtesy of RXGymnastics.

3x

20 second hollow rock

Then roll over to..

20 second trunk arch hold (“Superman” w/feet together, arms OH)

Wednesday 05142014 Open Class

Posted: May 13, 2014 by ladygrape01 in Uncategorized

 

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A big TOTF Happy birthday to Coach and Club Vise President Brian Haggerty! Burpee time!! 

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S/S/S:

If missed Monday complete here;

otherwise:

10 minutes to practice Muscle Clean Triples.

Work up to 85% C&J 1RM

Start at an easy weight, work up to a heavy single, around 85%of arm, this is to work the skill; not to get stronger

Post weight to comments/ LogWOD

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WOD:

TOTF Chipper

200m Run
20 Wall Balls (20/14)
15 Box Jumps
10 Thrusters (95/65)
15 Kettle Bell Swings (1.5/1)
20 Burpees
200 Rope Contacts

Post time to comments/ LogWOD

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Xtra:

Rest

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Homework (done on your own outside of class):

5 min to rollout everything

Tuesday 05132014 Open Class

Posted: May 12, 2014 by ladygrape01 in Uncategorized

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Good job Chris, Carly, Leah and the rest of the Stray Cats Team on your 73.6 mile relay in Iowa! And a big TOTF Happy Birthday to Carly (Wednesday). Birthday burpees! 

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S/S/S:

Back Squat –

10@60%

8@65%

6@70%
Front Squat –

5@60%

5@65%

5@70%

Post highest weights to comments/ LogWOD

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WOD:

1000m Row
50 Hand Release Push-Up
800m Run

Post time to comments/ LogWOD

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Xtra:

3 Rounds for Quality:

20 Toes through Rings

20 Walking Lunges (10 each leg)

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Homework (done on your own outside of class):2min calf rollout

2 min calf rollout

2 min Couch stretch per side

Monday 05112014 Open Class

Posted: May 11, 2014 by ladygrape01 in Uncategorized

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Welcome home Coach Vashon! Enjoy the time you have with your beautiful family before you get back to the grind.

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S/S/S:

Press 5×5 @ 5lbs from last press workout (5May)

Lock out the legs! Squeeze your ass to keep from bending legs. Double chin, don’t pez-head.

Post weight to comments/ LogWOD

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WOD:

6 Rounds For Load
1 Power Snatch
3 Over Head Squat
rest as needed

Goal here is not WOD time, it is load, which means you have 6 sets to work up to your heaviest round without putting the bar down.  Rest as needed between rounds.

Post weight to comments/ LogWOD

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Xtra:

5×10 Strict-to-Kipping Pull-ups

1min rest between sets

Start with strict pullups until failure, then stay on bar and continue kipping pullups until 10reps is complete

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Homework (done on your own outside of class):

Banded shoulder stretch 3×30 each arm

 

Saturday 05102014 Open Class @ 0900

Posted: May 9, 2014 by ladygrape01 in Uncategorized
HeroJeremiahWittman
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

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S/S/S:

Prep for…

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WOD:

“Wittman”
7 rounds
15 Kettle Bell  1.5/1
15 Power Cleans 95/65
15 Box Jumps 24/20

Post time to comments/ LogWOD

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Xtra:

Run 1.5 mile For Time

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Homework (done on your own outside of class):

KB shoulder work from K-Star poster

Friday 20140509 Open Class

Posted: May 8, 2014 by ladygrape01 in Uncategorized

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Good job Carly and Kimberly on your finish at the Lincoln Half Marathon this last Sunday! 

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S/S/S:

Bench 5×5 @ 5lbs + from last workout (25Apr)

Post weight to comments/ LogWOD

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WOD:

Double Under skill (10 min)
Heel cord/ankle mob – 5 min
Over Head mobility – 5 min

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Xtra:

3 sets:

Push-ups to failure

*Perform 3 min of Shoulder, Hip or Thoracic mobility between sets

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HomeWork (done on your own outside of class):

More Heel cord/ankle work