Coach Courtland Holloway get some work in at Wildcat CrossFit in Tucson, AZ.
S/S/S:
Set up: wide stance, toes slightly out but still tracking over toes, close narrow grip, weight in heels, lumbar curve locked, shoulders slightly in front of the bar, bar in contact with shins, and arms locked out straight. Execution: drive through the heels to full extension of the hip, knees back first, with hips and shoulders moving upwards at the same time. Return the bar to the ground; hips back, then knees bend, and back to the setup position. Make sure to put tension on the bar prior to lifting. Video courtesy of MobilityWOD.
A big TOTF Happy Birthday to Coach David “Salt” Bacot! Picture of Saturday’s Hero WOD on his birthday.
S/S/S:
Set Up
– Execute the Front Squat using all points of performance found in the Air Squat while racking the bar in the ‘front rack’ position
– Finding the ‘front rack’ — use a PVC pipe or broomstick to focus on technique
– Hands are outside the shoulders
– Pinch the bar (PVC or broomstick) in your finger and thumbs (loose finger tip grip) and place on shoulders
– The bar should be resting on the shoulders while the hands ‘baby-sit’ the bar (balance the bar) resting on the fingertips
– Lift your elbows so they are parallel to the floor
Execution
– Follow execution for the Air Squat while maintaining high elbows (parallel to the floor) throughout the entire movement Video courtesy of ReebokCFOne.
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
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WOD:
“Blake”
Four rounds For Time of:
100 foot Walking lunge with 45/25lb plate held overhead
This mess was left behind, not by one of our own. However, I just want to send out a reminder to please clean up after yourself, and encourage others to do the same. This is your house, treat it as such.
S/S/S:
Shoulders back in their sockets, pinching shoulder blades together, so your shoulders are well supported to reduce the risk of injury. Get under the bar and lift it to hold it over your chest, not your eyes. From there, use a straight-line path for the bar as you press over your chest. On the way down, breaking the bar. On the way up, spreading the bar. Wide legs and feet pushing into the ground, spreading the floor with your feet. Video courtesy of CrossFit HQ.
Your rest time will be the amount of time it took you to work. i.e. your first 400m takes you 60 seconds, you rest 60 seconds. Second 400m it takes you 70 seconds, you rest 70 seconds… and so on… Score is the total time.
Set Up
– Feet are now underneath the hips (directly)
– Place the bar in the ‘front rack’ with elbows now only slight in front of the bar
– Wrap fingers and thumbs around the bar (close grip) and hands slightly outside the shoulders
– Keep a tight mid-section
Execution
– Pull the head slightly back and press the bar upwards (straight line/frontal plane)
– Once the bar passes the head, continue pressing and return the head to a neutral position
– Lock out the elbows fully and elevate the shoulders (active shoulders), while maintaining a tight mid-section
– At the top of the press, pull the bar over the heel of the foot and bring the head through
– Return the bar to the ‘front rack’ by keeping the elbows slightly in front at all times
In this wod you can press, push press, push jerk or split jerk; the weight should be light enough that you are focusing on quickly getting under the bar and using big hip power.
Soon to be Level 1 Certified Coach Jeff Hart with the trainers from his Level 1 seminar, from left to right; Dustin, Nick, Natoshia, Jeff, Steve, and Hollis.
S/S/S:
Chest up, core tight, weight in heels, butt goes back first, knees track over toes, and squat to below parallel. Video courtesy of OneTangoSpring.
CrossFit Team Offutt Tactical Fitness 