Best of luck to shadow coach Jeff Hart this weekend. He is headed to CrossFit TNT in Missouri to take the Level 1 course. You will do great Jeff!
S/S/S:
Remember to bring the knees back and keep the bar close to the body. For the jerk, you want a controlled dip and then explode up. The bar should stay at the same plane, you are just pulling yourself under it. Video courtesy of CrossFit HQ.
Time to play and have some good times! Picture courtesy of HooverAssociation.org.
S/S/S:
Front Squat
1 set of 15 Unbroken @ 60% of 1RM
(do at 2-3 warm up sets prior)
Post weight to comments/ LogWOD
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WOD:
Hoover Ball!!!
Rules (courtesy of Spartan Fit Volleyball):
Form teams of 4 (extra players rotate in with the serve)
Points are scored when a team: fails to catch the return, fails to return the ball across the net, returns the ball out-of-bounds.
Rally scoring; games are played to a total of 10. Games must be won by 2 with a 15 point cap. When time is constrained games are played to 5, won by 2 with a 7 point cap.
The ball is served from behind the free throw line (we’ll set the playing field size when you arrive).
The ball must be caught on the fly and immediately returned from the point it was caught. There is no running with the ball or passing to teammates.
Tip balls caught by another player are allowed as long as it is not deemed an obvious pass.
A ball that hits the out-of-bounds line is a good return.
A player who catches the ball out-of-bounds, or is carried out-of-bounds by the force of the ball, may return in-bounds before the return.
A ball that hits the net on its way over is a live ball.
Good sportsmanship is required. Points in dispute are played over.
Video courtesy of David Wood @ CrossFit Little Rock 501.
The Friday Night Lights crew finishing up 14.5 and the end of The Open. From left to right; Kory Kearney, Rodney Rodriguez, Kyle Gundrum, Jeff Hart, Homar Sanchez, Dave LeClaire, Kimberly Groeper, and Mimi Smith-Munroe.
So, we’ve all just finished five hard weeks of work with the CrossFit Open. Therefore, we will take this week as a de-load week. Does that mean stay home, and do absolutely nothing? Hell no! We will still put our bodies through the paces, but the intensity will be dialed down a slight bit. Your focus this week will be on perfect reps each workout. Don’t try to zoom through any of these WODs, rather feel the muscles working. Go from point A to point B the proper way. Don’t sacrifice form. Get that mind-muscle memory prepped for what is coming next week….
Video courtesy of Dogtown CrossFit. Dusty Highland and Kelly Pearsall going over some progressions.
If you don’t have Handstand Walks, DO NOT skip this one. We have some drills that will get you that much closer to getting there. It’s all about the progression.
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WOD:
Empty Bar (45/35) Tabata…
Back Squat
Push Press
Hang Power Clean
If you have done 14.5 already, and are not looking to redo it, we’ve got you covered…
U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas. Picture courtesy of CrossFit HQ.
“Weston”
Five rounds of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm
Even the fittest in the world cheer each other on until the last person is done. That is what this community is all about. The WOD isn’t over until we are ALL done. CAN! Picture from Games.CrossFit.com
As a reminder; we will be doing 14.5 Friday at 0600 and Friday Night Lights at 2000, Saturday 0900, and Sunday at 1600.
WOD: 14.5
Pictures and video courtesy of Games.Crossfit.com
MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees
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WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees
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MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees
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MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees
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Notes: This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.
This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.
Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that proper depth and lockout are being reached on the thrusters, and the chest and thighs can be seen touching the ground on the burpees.
Note: Depending on your performance, this video may be longer than previous workouts. Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.
The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom.
You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted.
The next rep will then begin on the opposite side facing the barbell.
Cameron Smith rocking mustache March and getting work done at CrossFit Undisclosed while on deployment. Stay safe Cameron, and we’ll see you when you get home!
S/S/S:
Good stuff folks. Watch the video! Video courtesy of TOTF’s own Coach Sergio Factuar.
10 min of Pistol skill work
Post progress/ successful reps to comments/ LogWOD
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WOD:
2k row at 25 s/p min
2 minute ham string roll out per side
2k row at 20 s/p min
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Xtra- Work:
Couch Stretch 2 minutes per side
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Homework (done on your own outside of class):
Find what is bugging you on the charts. Pick two and work 10 minutes on each as general prep for what is coming next…
Rich Froning, Sam Briggs, Jason Khalipa, Annie Thorisdottir and Graham Holmberg are going to throw down at the final Open announcement of the year. Watch it live at 7PM Central Time on games.crossfit.com.
The Snatch-Grip Deadlift is very similar to the Clean Deadlift we did last week, only with a snatch grip. Remember to only stand up to the point where the bar hits the “pocket”, you will have a slight bend in the knees. Video courtesy of Barbell Shrugged.
For the power snatch; start with feet under hips, wide snatch grip, big hip extension, shrug the shoulders, pulling your elbows high and outside- “scarecrow”, and then dropping into a partial squat. Video courtesy of Rouge Fitness.
3 Rounds For Time:
1 Lap Run
4 Power Snatch (95/65)
20 Butterfly Situps
From top to bottom: Last week’s Friday Night Lights and Sunday 1600 crews. One of the fun things about the CrossFit Open is adding these extra session where we can get together and get a little crazy.
Well, we are down to the last week of the CrossFit Open, so plan on coming out to Friday Night Lights at 2000 this Friday. Even if you do the WOD earlier in the day, come out and hang out with your fellow TactFitters. AND, we will be heading out for some food afterwards. Last Friday we hit Buffalo Wild Wings. Where would you like to do the eating this time? Post ideas to the Comments section.
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WOD:
4 Station CrossFit Circuit:
1min Each Station x 4
Station 1: Box Jumps 30″/24
Station 2: Med Ball Facing Burpees
Station 3: Mountain Climbers
Station 4. Body Row
This WOD is a constant movement type, 16min worth of work, push through and keep moving! For the Med ball facing burped, stand in front of the ball, drop down for burpee, pop up, grab ball, do Med Ball Clean, stand all the way up, drop ball, and repeat.
100 Banded Good Mornings
3 sets of YTWL Raises
15-20 reps
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Homework (done on your own outside of class):
Ensure thumb is pointed up and keep these pretty slow to ensure emphasis on scapula retraction on each rep. Video courtesy of CrossFit West Sac.
Banded Bully Shoulder Distraction – 2 minutes per side
Doorway chest stretch 2 minutes of 20 sec on 10 sec off
Roll out thoracic – 10 passes or as needed
CrossFit Team Offutt Tactical Fitness 