What a BIG turnout we had on Monday! Love seeing this! Know what I love even more? Seeing this happen ALL THE TIME! You all showed you can make it to class. Now show me you can do it CONSISTENTLY!
CAN!
S/S/S:
Kip and Kipping Pull Up Progression Continued
Video courtesy of Gymnastics WOD. After the last two progressions yesterday, we continue on. In this progression Carl breaks down the Kipping Pull Up on the bar by building on the the Bar Kip to assist Pull Ups and to make them quicker. It’s important to take the time to practice this skill, especially the transition from the Kip to the Pull Up, and then from the push down back into the Kip. Transitions are where much of the magic happens, and often where most of the faults occur!
WOD:
For Time:
Run 1 mile*
*Every minute, stop and do 10 Air Squats
Scaling Options:
If you can’t run – Row 1600m
Every 2 minutes, stop and do 20 Air Squats
Snatch Balance
3,3,2,2,1,1
Increase weight each round, but hit each rep perfect. If form goes south, decrease weight
Our friends at Priority CrossFit in Altoona, IA are having a Team Comp on February 21st. Click on the image for more details. Looks to be an awesome event!….Would be even cooler if TOTF walked away with some hardware :)….
SO LET’S GET SOME TEAMS TOGETHER!!!!!
CAN!
S/S/S:
Kip and Kipping Pull up Progression
Videos courtesy of Gymnastics WOD. In this first progression, Carl Paoli breaks down a proper strict Pull Up on the bar and identifies proper positions as well as common faults. While this may seem like a simple strength base movement, it’s important to maintain control of your body positions throughout the full range of motion to be progressive.
In this progression Carl breaks down the kip (or tap swing) on the bar as a lead in to other skills. It’s important to focus on maintaining tension throughout the entire body and bow by switching between a globally flexed (hollow body) or globally extended (superman) position without breaking or bending locally to lose power or cause any stress.
WOD:
Front Squat/Box Jump Over Infinity Ladder
15min AMRAP:
Front Squat (185/135) For reps of 1,3,5,7,9,11…..
Box Jump Overs (24/20) For Reps of 2,4,6,8,10….
So the order is 1 Front Squat, 2 Box Jump overs, 3 FS, 4 Box Jump overs…so on and so forth
Scaling Options:
Front Squats – shoot for 75% of 1RM
Box Jump Overs – 20/16
Xtra:
Strict HSPU work for 10 min
Goal – perfect form and as many unbroken as possible
Pigeon Pose – 2x 1 min per side. Rotate leg every minute
As we start getting into Worldwide Open season, we will be revisiting past Open WODs as a chance to gauge how far we have come and to help get us back into the mindset of dealing with whatever Dave Castro throws our way
so today….
CrossFit Open WOD 11.4
10min AMRAP
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle Ups
Video courtesy of CrossFit.com
A trip down memory lane as the former director of the CrossFit Games, Tony Budding goes over the standards for 11.4.
Note: For any 55+ aged athletes, the RX’d weights for OHS are 110 for men and 75 for ladies.
Scaling Options:
OHS 95/55 (or 80% of your 1RM OHS)
Muscle Ups: 10 Chest2Bar Pullups + 10 Dips
Xtra:
Snatch High Pull
5×3
Increase weight each round
Couch Stretch – 2 min per side
Heel cord mash – 2 min per side
.
Athletes and Coaches:
Below are some great CFTOTF opportunities to help you towards your fitness goals in the New Year:
CF Nutrition Seminar: Overview of Paleo and Zone (Pick one) -Mon 5 Jan 1130 HAWC Classroom -Tue 6 Jan 0700 HAWC Classroom -Tue 6 Jan 1730 HAWC Classroom
Cold Steel Challenge: 9 week Fitness Challenge beginning Mon 12 Jan.
Signing up is easy:
* If you participated in one or both of the past two Cold Steel challenges
on DailyEndorphin, log into your existing DE account here: https://www.dailyendorphin.com/de/login
* From your user dashboard, click the orange “join” button in your “News & Notes” area.
* Then select the conference size you wish to compete in (“Deterrent 17-25”,
“Effective 11-16”, “Safe 6-10”, “Secure 1-5”)
** NOTE: Select “Effective 11-16” to find the CFTOTF team
* From the next page, select the team you wish to join
Please note that if you do not select a team to join or start your own to
complete the sign up process, you will not be a participant in the challenge until you do so!
Or:
* If you have not participated in either of the past two Cold Steel
challenges on DailyEndorphin,
Click or copy/paste THIS entire link into your internet browser: https://www.dailyendorphin.com/de/signup/join/group/1058/371b8a
* At the next page, click on “Create an Account”.
* Enter your personal account information in the required fields and click
the “Create Account” button.
* Click the orange “Yes Sign Me Up!” button to reaffirm your intention to
sign up for the challenge.
* Then select the conference size you wish to compete in (“Deterrent 17-25”,
“Effective 11-16”, “Safe 6-10”, “Secure 1-5”)
* From the next page, select the team you wish to join. Please note that if
you do not select a team to join or start your own to complete the sign up
process, you will not be a participant in the challenge until you do so!
* You are now a participant in the challenge. Click the “Return to
Dashboard” button.
* PLEASE NOTE: You are NOT a participant in the challenge until you’ve
followed ALL of the above steps to join it.
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
“Randy”
For Time:
75 Power Snatch 75/45
Scaling Options:
Decrease weight to manageable load
REMEMBER: Although we want intensity, if weight needs to be lowered to keep proper form, do so. Doing bad form on numerous reps just to say you went RX’d is about as smart as banging your head into a wall. Both will land you on the injured list. Injured = no workout = sad face = not getting fitter = frustration
New Years Eve bunch survived the Countdown Chipper!
pic courtesy of Games.CrossFit.com
Before you know it, the 2015 Worldwide Open will be upon us! Don’t know what it’s about? Don’t know the changes to this year’s format? Click the pic to find out!
S/S/S:
Clean Technique
Video courtesy of Barbell Shrugged
Quick overview on Clean Technique. We will work out the kinks in class with you.
CrossFit Team Offutt Tactical Fitness 