NOTICE: The 1130 class for this Friday has been cancelled to allow all of our coaches to be present at the Nebraska Brewing Company to say goodbye to Coaches Sergio, Ben, and Will.
Announcement for Friday 20140103. 1130 class cancelled
Posted: January 2, 2014 by totactfit01 in Uncategorized0
pic courtesy of CrossFit HQ
The road the the 2014 CrossFit Games starts in just 8 weeks! Registration for the 2014 CrossFit Open opens January 15th. the first WOD will be released on Thursday, February 27th, and the fifth and final WOD will be released Thursday, March 27th.
I would like to see as many of our athletes register as possible. You might as well do it. The Open WODs will be the scheduled WOD every Friday during that time period, so why not see how you rank up against the rest of the CrossFit world, AND have some fun?
To learn more, click on the above picture for more info and the schedule for Regional events.
And this announcement fits perfectly with today’s WOD and we take a trip back to the 2013 CrossFit Open….
WOD:
Workout 13.2
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box
Post Rounds/Reps to Comments/LogWOD
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box
Notes
Please be sure to watch the entire workout instruction video (above) for full details.
Video courtesy of CrossFit HQ
This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.
Every rep counts in this workout. Credit will be given for partially completed rounds.
Below pics courtesy of CrossFit HQ
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.
A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Each round, the barbell must begin on the ground. Using a rack is not permitted.A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Each round, the barbell must begin on the ground. Using a rack is not permitted.A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Each round, the barbell must begin on the ground. Using a rack is not permitted.
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed
Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.
You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.
X-tra Work:
Romanian Deadlift – 4×12
Increase weight each set
Homework (Done outside of class time on your own):
-Spine decompression – accumulate 3 min bar hang time
-Heel cord mash – 2 min per
-Banded OH stretch – 2 min per
pic courtesy of John Calhoun
Sorry this is a little late, but big Thank You to Bridgett Kramer and the members of the 55th Honor Guard for presenting the colors at the 2013 Snow Bowl.
WOD:
3 X 1 Mile Run
3-5 min rest between miles
Goal – better time each run
Post best mile time to Comments/LogWOD
Video courtesy of Runner’s World Australia and New Zealand. Take some time before the WOD trying out some Pose Running drills. See if this method helps you improve your run time!
X-tra Work:
Reverse hyperextensions – 4×12, try to move up in weight each set
100M sprint between rounds
Homework (Done outside of class time on your own):
Pigeon pose x 3 min per side
Calf stretch – 2 min per side
Pic courtesy of CrossFit Colossus
HAPPY NEW YEAR! Come in at 1000 for our New Year’s WOD!
WOD:
12 Days of Barbell WOD – (use 95/65 for all moves)
1 – Dead Lift
2 – Hang Power Cleans
3 – Front Squats
4 – Shoulder Presses
5 – Back Squats
6 – Push Presses
7 – Thrusters
8 – Squat Cleans
9 – Push Jerks
10 – Hang Power Snatches
11 – Overhead Squats
12 – Sumo Deadlift High Pulls
Thank you CFO for the WOD suggestion
Done like the 12 Days of Christmas. So: 1 deadlift/2 Hang Power cleans, 1 deadlift/3 Front Squats, 2 Hang Power Cleans, 1 deadlift…etc
Post time to Comments/LogWOD
X-tra Work:
None! Hydrate!
Some you may need it more than others 🙂
Homework (Done outside of class time on your own):
Pick 1 mobility drill per poster, 3 min per drill
REMINDER: Only one class today @ 1000
Coach Salt doing work at CrossFit Lightning while on leave. Heading out on a trip? Not sure what box to hit? Either look on CrossFit.com to see what affiliates are around where you’re going or talk to one of our coaches.
WOD:
Snatch (Full) – Find 1RM
Post highest successful weight to Comments/LogWOD
Video courtesy of CrossFit HQ. Chad Vaughn doing a 285# Snatch.Notice as soon as he hits full extension he drops right away into his receive position. Get AGGRESSIVE here! Catching the weight in a power snatch and then lowering yourself down to the bottom of an Overhead Squat does not constitute a successful Full Snatch. Do it right, even if that means going lighter to get it right!
X-tra Work:
Snatch balance – 2.2.2.2.2
Increase weight each round.
Video courtesy of CrossFit HQ. Coach Burgener going over the finer points. Do these! IF you didn;t have that great of a day on Snatch, drill the crap out of these!
Homework (Done outside of class time on your own):
Shoulder mobility
Video courtesy of Mobility WOD
Congrats to Jeff, Carly, and Chris reppin’ TOTF at the CrossFit Vise Downtown prelim 1 to Battle in the Bluffs. Way to do work guys!
ATTENTION: Our schedule for this week will be Mon- 0600/1630, Tues – 1000, Wed – 1000, Thurs – 0600/1130/1630, Fri – 0600/1130
WOD:
6 Rounds:
Bear complex X 2 reps (starting weight 135/95)
100M shuttle run(50M down and 50M back)
Rest 2 minutes.
Increase weight each round – weight jumps are up to you. If you fail at one, stay with that weight until you get it or until you run out of rounds.
Post highest successful load to Comments/LogWOD
As a reminder, one repetition of the Bear Complex is: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Push Press. You will go through this sequence twice each round. During these repetitions, the bar can only touch the ground when finishing the back push press to beginning the next power clean. And, when it touches, it is only a touch and go. any longer than one second will result in a no-rep. A no-rep = do it again. Note: You can combine the Front Squat and Push Press into a Thruster, as well as combine the Back Squat and Back Push Press into a Back Thruster. Remember, for the Power Clean, you have the catch in a quarter squat, and fully open hips BEFORE going into the Front Squat.
X-tra Work:
GHD Sit Ups – 4×15
Banded Good morning 3×20
Homework (Done outside of class time on your own):
Practice hollow rocks – 10 min
Video courtesy of Team CrossFit USA.
WOD:
6 Rounds For Time
20 Empty Bar Overhead Step Ups (24″/20″)
10 Plyo Pushups
5 Burpees
Post time to Comments/LogWOD
On the Overhead step ups, men RX’d is a 45# bar, women a 35# bar.
Video courtesy of Adam Richmond. For the plyo push ups, have two 45# plates just outside of shoulder distance apart. Start the push up with hands on the floor inside of the plates, go down so your chest touches the ground. Explode off the ground so your hands land on the plates. From here, you can either do another push up off the plates, landing your hands on the ground, or walk the hands back to the ground before starting next push up.
X-Tra Work:
Lat Hell. Watch the Video. Do it all….
Video courtesy of Mobility WOD.
If you can’t make it to class today, get over to Vise Downtown for a Battle In the Bluffs primer. The comp kicks off at 0900. And, if you do come to class, right after, head over and cheer some folks on! Click on the above pic for more info…
WOD:
“Eva”
5 Rounds For Time
800M Run
30 KB Swings (2/1.5)
30 Pull Ups
* 40 min time cap
Post time to Comments/LogWOD
Last time we did this one was Jan 5th, 2013. Click here for a refresher. Look back in your logbooks and see if you got better!
Homework (Done on your own outside of class time):
Seated Hamstring Mash with Lacrosse Ball (2 min/side)
Video courtesy of Mobility WOD
Lat/Shoulder banded mobility – spend 5 minutes per side
Video courtesy of Mobility WOD. Five Way Shoulder Mob drill!
Have a late gift you need to get? Not sure what to do with that Christmas cash? Hit the Field House Front Desk and get a TactFit T-shirt, Tank top, shorts, or hoodie! Grab a new Logbook! Get it now before we sell out!
Don’t Forget, only one class today a 1000
Kyle Gundrum getting work done at CrossFit Conjugate while on vacation. Don’t let travel be a reason to not work out. Stop in a box where you are at, hit a gym at the hotel, get out and run! All those out traveling, post your workout plans to Comments.
WOD:
EMOM(Every Minute On the Minute) for 10 minutes
1 Power Clean
2 Push Press
3 Front Squat
For bar weight, use body weight
Post total successful rounds to Comments/LogWOD
Goal should be to not drop the bar during a round. If you do, it just means you’ll have to do another clean to get the weight back up.
X-Tra Work:
3 attempts, Max strict Pull Ups
two minute rest, then…
3 x max L-sit hold
Homework (Done on your own outside of class time):
Banded triceps stretch – 2 min per side
Buttlerfly Stretch with Shoulder Press – see video
Hold a post on the rig, squat… get comfortable and move side to side at the bottom – 5 minutes
Video courtesy of Hemingtraining.com
Spartan coach Christy shows the FMS corrective exercise called the Buttlerfly Stretch with Shoulder Press.
pics courtesy of Redxcrossfit, New London CrossFit, and pintrest, respectively
MERRY CHRISTMAS!!!!
No WOD today, but if you are home and want something to do,…..
5 Rounds:
25 Push ups
25 Alternating Jumping Lunges
25 Burpees
CrossFit Team Offutt Tactical Fitness 