Archive for June, 2014

Monday 20140623 Open Class

Posted: June 22, 2014 by ladygrape01 in Uncategorized

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A great example of a high bar back squat for todays strength portion. Picture courtesy of John Calhoun. 

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S/S/S:

Video courtesy of FitrTV. Max reps = go until form breaks down, but not past that.

High Bar Back Squat

5x 75%,

5x 80%,

5x 85%,

60% x Max Reps

Last 2 rep max set June 9th. Weight X Reps X .0333 + Weight = Theoretic one rep max.

Post weight to comments/ LogWOD

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WOD:

Tabata–16 rounds

Dumbbell Hang Clean and Push Press

Alternating Arms

Find heavy weight in prep. Don’t curl the weight up, use your hips to pop the weight up

Post reps to comments/ LogWOD

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Xtra:

3 Rounds for Quality

15 walking barbell lunge – Bar on Back at used 60% value

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Homework (done on your own outside of class):

Pronated Hip Flexor Stretch

4 Rounds each side, Hold 20 Sec, release 10

Saturday 20140621 0900 Class

Posted: June 20, 2014 by ladygrape01 in Uncategorized

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Coach Salt using his CrossFit skills for sumo wrestling at the AFWA Squadron picnic at Base Lake.

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WOD:

2014 CrossFit Games Regionals Individual WOD # 3

“Nasty Girls V2”

3 Rounds:

50 Alternating Pistols

7 Muscle Ups

10 Hang Power Cleans (175/115)

Post time to comments/ LogWOD

 

Video courtesy of CrossFit Games.  If these moves are out of your league, don’t fret.  We will have scaling options, but push yourself to the best of your ability level!

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Xtra:

None

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Homework (done on your own outside of class):

3×1 minute handstand hold

*face wall so nose and toes touch the wall

Keep active shoulders and hollow body the whole time.

 

Friday 20140620 Open Class

Posted: June 19, 2014 by ladygrape01 in Uncategorized

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Congratulations to all the athletes that gave it their all,  made it to the semi-finals, and those that made it the podium. You are all amazing! Photograph courtesy of Janeen Chang. For more of her pictures go here

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S/S/S:

Dumbbell Flat Bench Press 5×10

Increase weight each round

Post weight to comments/ LogWOD

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WOD:

3 Attempts at Fastest Time

500m Row

400m Run

Post fastest time to comments/ LogWOD

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Xtra:

3 Rounds:

Max rep banded straight arm pullovers

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Homework (done on your own outside of class):

Doorway stretch – 3×30 sec per side

Banded hamstring stretch -2 min per leg

Thursday 20140619 Open Class

Posted: June 18, 2014 by ladygrape01 in Uncategorized

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Incredible work by all of the TOTF athletes! We are all proud of every one of you! Way to represent!
Thank you to John Calhoun for taking such great photos at the Summer Showdown.  For more pictures from John Calhoun visit his website here

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S/S/S:

Romanian DeadLift 4×8

Post weight to comments/ LogWOD

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WOD:

Death by…

Deadlift 185/135

Box Jump 30/24

*once you reach failure, starting the next minute, you do that many box jumps every minute on the minute until EVERYONE is dead. So, first minute, do one deadlift, one box jump, at start of minute 2 do 2 DLs, 2 box jumps,…etc  GO until you cannot complete all reps in a given minute.  When you reach fail, for the remainder of the minutes, do the number of box jumps from your last SUCCESSFUL round (if I fail at round 18, starting the next minute, I will do 17 box jumps each minute) until everyone has hit failure on the WOD.

Post Reps to comments/ LogWOD

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Xtra:

10 min AMRAP of alternating single arm KB rows (2/1.5)

Put free hand on box for stability

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Homework (done on your own outside of class):

Heel cord mash

Spinal decompression (hang from bar) – 3 min

Wednesday 20140618 Open Class

Posted: June 17, 2014 by ladygrape01 in Uncategorized

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A huge thank you to our three Summer Showdown emcees; Kyle Kasperbauer, Stacie Tovar, and Libby DiBiase. Now lets all return the favor and help Kyle get to the games! CrossFit Omaha is hosting a fundraiser for Kyle Kasperbauer and Karen Wattier on June 28th. For more information go here.  Let’s have a big TOTF presence there!

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S/S/S:

Make up Monday or Tuesday

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Cleans from the hang (above knee)

10EMOM x 2 reps, with 2 second hold at bottom

Shoot for 50-60% of 1RM

Video courtesy of Rouge Fitness.

Post weight to comments/ LogWOD

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WOD

Reverse Jackie

For Time:

30 Pullups

50 Thrusters (45/35)

1000m Row

Post time to comments/ LogWOD

 

Compare your time with the last time we ran regular “Jackie” to see if the movement order made a difference.  Last time we ran that was on 5April2014.  Click here for a refresher.

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Xtra:

Clean pulls @ 110-120% of 1RM Clean

10×3, rest as needed between rounds

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Homework (done on your own outside of class):

10 slow skin the cats

Mash quads

Tuesday 20140617 Open Class

Posted: June 16, 2014 by ladygrape01 in Uncategorized

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Coach Jason with the ultimate in accuracy, shooting one arrow into another, at the Base Lake Archery Range in the Intramural League. 

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S/S/S:

Clean the KB up, go into a deep squat, press the KB overhead, back down to the rack, and stand up. That is one rep. Video courtesy of Iron Core Kettlebell.

Kettlebell Sots Press Practice

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WOD:

20 Alternating 1-Leg DeadLift w/KB (1.5/1)

200M Run

20 Alternating 1-Arm KB Snatch

400M Run

20 Alternating 1-Arm KB Clean

Run Full Lap

20 Sumo Deadlift High Pull w/ KB

400M Run

20 KB Swings (American Standard)

200M Run

Post time to comments/ LogWOD

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Xtra:

10 Min AMRAP Turkish Get-Ups

w/ KB from WOD

Switch sides every rep

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Homework (done on your own outside of class):

Watch 1:50-3:00 mark. Video courtesy of Kelly Starett.

KB shoulder mobility

Monday 20140615 Open Class

Posted: June 15, 2014 by ladygrape01 in Uncategorized

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We had an incredible turn out of TACTFITers at the Showdown this weekend. Thank you to all of the officials, judges, ALS volunteers, athletes, and spectators. You are all what make this community so awesome! 

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S/S/S:

Front Squat 6×4

Sets start every 2 minutes

Shoot for 65-70% of 1RM

Post weight to comments/ LogWOD

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WOD:

Video courtesy of CrossFit Lando.

10-8-6-4-2

Burpee-to-Kipping Pull up

Alternating Candlestick to pistol

Post time to comments/ LogWOD

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Xtra:

Set 2RM Thruster

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Homework (Done On Your Own Outside Of Class):

Couch stretch

30 seconds back against wall

30 seconds with elbow to instep on non-stretching leg

2x each leg