Remember, due to Holiday schedule, only one class today, at 1000.
WOD:
12 Day of Christmas WOD
1 x 20m meter sprint (10m there, 10m back) 2 x push-ups 3 x air squats 4 x sit-ups 5 x kettlebell swings, 1.5/1 6 x back squats, 95/65 7 x push press, 95/65 8 x hang cleans, 95/65 9 x bent-over rows, 95/65 10 x deadlifts, 95/65 11 x box jumps (24”/20”) 12 x burpee pull-ups
This WOD is done in the style of the song “The Twelve Days of Christmas”, so… one 20M sprint, two push ups, one 20M sprint, three Air Squats, 2two push ups, one 20M sprint, etc…. So add one move every time until you go through all twelve for the required number of reps.
Pic courtesy of Westmetrocrossfit.com
Yup, sounds like my wish list.
X-Tra Work:
Roll, Roll, Roll out the Thoracic, hamstrings, calves, and IT Bands
Homework (Done on your own outside of class time):
NOTE: Our schedule for this week will be Mon – 0600/1630, Tues – 1000, Closed Wed, Thurs – 1000, Fri – 0600/1130, Sat – 0900
From Carly Costello….
Thank you so much to everyone who came out for CrossFit for Costello! Two gyms participated in the “Barry” workout this morning, and we raised $576 for my dad’s speech therapy! Big thanks to CrossFit on the Square in Marietta, Ga., (bottom photo) and Team Offutt Tactical Fitness at Offutt Air Force Base, Neb., (top photo) for hosting this event! I love my CrossFit family!
Glad we could help, Carly! #community
WOD:
2 Person Team WOD:
AMRAP 7 Minutes: Row Cals/ Partner Holds Kettlebell(53/35) Overhead in one hand.
Partners can switch when needed or when the KB comes in contact with or goes below the plane of the top of the head.
2 minute rest
7 Minutes to find combined Front Squat 3RM. (weight must come from the ground)
Video courtesy of Keith Enderlein. Demo of banded face pulls. For the Banded overhead tricep extension, use the same band, just turn around, get in an angled position, have the band overhead and extend your arms
Homework (Done on your own outside of class):
Mash tricep – 2min/side
Floor Wrist Stretch 2 min/side
Frog Stretch – 2 Min
Video courtesy of Pat Flynn. Demo of the frog stretch.
The above mentioned Barry Costello is the father of one of our current members, Carly Costello. As told above, Barry suffered a massive stroke that left him unable to speak. Carly and her family are working to get the money needed to send Barry to a intensive speech therapy program at the University of Michigan. Her former box is holding a fund raiser this Saturday, so we will do a satellite version of the event. There will be no charge to do the WOD, but we will have a donation bucket out for folks to donate. every penny will go directly to Carly’s family to help raise the needed money. A couple of months back, Carly got married, Instead of gifts, she and her husband asked her friends and family to donate to the cause. They raised $14,000 of the needed $25,000. Let’s do what we can to help her and her family meet their goal to help her dad.
This is one of the beautiful things about CrossFit. Community.
If you cannot attend, but still want to donate, click on the above page to go to their donation page.
WOD:
“Barry”
Partner WOD
400m Run w/ med ball (done as a team, one med ball handed off between partners during run.) 20#/14#
70 Wall Balls 20#/14#
70 Butterfly Sit Ups
70 Pull ups
70 Air Squats
70 KB Swings (Russian) 1.5/1
70 Cleans 135/95#
400m Run w/ med ball (done as a team, one med ball handed off between partners during run.) 20#/14#
TOTF’s own Vashon Bynum wishing us all a Merry Christmas (and a special shout out to his daughter). Click on the picture to see the video greeting. Merry Christmas, brother. Get home safe!
Video courtesy of supertraining06. Power Project: Mark Bell and Jesse Burdick hit up some pulls. Bell gives you the run down on how to pull and how important a neutral head position can be. Remember kids back flat and hips lower then your shoulders.
So, first minute, do one box jump + one sumo deadlift. Second minute, two box jumps + one sumo deadlift. Third minute, three box jumps + one sumo deadlift….etc… Keep going until you can’t make the required reps in a given minute.
Video courtesy of Granite State Stonemen. Hold the dumbbells out to the sides with arms fully locked out and even with your shoulders. Maintain a locked out elbow to lessen bicep fatigue. Goal of the Crucifix Hold is to strengthen the core, shoulder and back. Embrace the suck.
X-tra Work:
Work the below homework + additional mobility work. Whatever is sore (likely your hips if you were here yesterday), spend 5-10 minutes on mobilizing it.
We did the TactFit Total (Combined total of 1RMs on Power Snatch, Bench Press, and Front Squat)on 25Nov2013. Click here for a refresher.
Video courtesy of Rob King Fitness. Suit case carry walks are a great exercise for core development, improving lower back issues and working on core stiffness. Switch hands at the 50M turn around point. If you really feel froggy and want to challenge your grip, use the farmer carry bar.
X-tra Work:
Beginner: 4×10 Weighted Situps
Intermediate: 6×10 GHDs
Homework (Done Outside of Class on Your Own):
Banded hip stretch – 3 min per side
Spine decompression, bar hang – 2 min total hang time
So proud of Kim DeWitt in her first CrossFit competition. She was nervous going in, but got great support not just from our box, but from the whole community. This has to be one of my favorite pics. CrossFit Omaha, CrossFit Vise, and TOTF competing one minute, then high fiving the next. Camaraderie at its best.
Yep, they are just what they sound like. You will have your med ball in front of you. You will perform one burpee, as you stand up, grab the med ball and perform one med ball clean.
So we all know the points of performance for the burpee, so let’s talk Med Ball cleans for a second...
Video courtesy of Reebok CrossFit One.
Set-Up
– Neutral spine
– Place the medicine ball between the ankles, weight in the heels
– Feet are just wide enough that the arms fall inside the legs and grab the med ball
– Arms are straight fingers point down with an open palm grip
– Hips higher than the knees but lower than shoulders
– Neutral head
Execution
– Stand up (deadlift)
– Keep the arms straight and shrug the shoulders aggressively
– Moving you hands around the ball, pull yourself into a front squat (now your fingers should be pointing to the ceiling), elbows under the ball with the crease of the hip below the knee, weight in the heel and neutral spine
– To finish, stand all the way up with the ball in the ‘front rack’
– Reset the ball to the set up
X-tra Work:
Close Grip Bench
3×6 @ 155/85
If the weight is light, perfect the form
Homework (Done Outside of Class on Your Own):
Anterior Shoulder Mash
2 Minutes per side
Video courtesy of CrossFit West Sac.
How To: – starting by facing the wall – place lacrosse ball on the front side of shoulder – roll in straight line from pec to outside to shoulder
What This Helps: – any pushing and pressing movements (i.e. bench press, ring dips, press, etc.)
To see more pics from the Snow Bowl, click on the picture.
Fear the Beard! Classic pic of JP kicking some ass at the Snow Bowl this weekend. There is a great write up on the event with interview parts from JP and his partner, Salt. Give it a read here. So proud of all the TOTF athletes that came out and gave it their all, and all the TOTFers that volunteered their time to judge, set up, and move equipment. And very proud of all of you who came out to cheer everyone on. Can’t wait for our event in January!
S/S/S:
Establish 1RM Clean and Strict Press
Video courtesy of Bodybuilding.com
Clean can be power or full, your choice. If you are feeling froggy, use the Strongman Log for today’s work (first one to grab it gets to use it)
One of our evening class regulars, Kim DeWitt is also competing in the Snow Bowl this weekend. So proud of Kim as this is her first competition. Let’s have a huge crowd cheering her on!
S/S/S:
Tire Flip Technique Work
Video courtesy of CrossFit HQ.
“You were born to do this,” Rob Orlando says. “We have to put you in the right position and it’ll happen naturally.”
In this video Orlando, owner of Hybrid Athletics, teaches tire-flipping technique to CrossFitters in the U.K.
Rob asks his assistant, Carey Kepler, to demonstrate proper tire-flipping technique, and she sets up with her chest and shoulders against the tire, gripping underneath.
“We’re not going up and we’re not sliding forward. We’re going somewhere in the middle. We’re looking for 45 degrees,” Orlando says of the drive into the tire.
The first step is extending the hip without changing the arm angle. Next is a stutter step and kick with your dominant leg so the tire never stops moving. Keep your grip underneath the tire.
“If you can get the tire to your thigh, you should be able to get the tire over. You’ve done most of the work. All you have to do is get a little bit lower and keep driving up,” he says. This might take the form of ratcheting the tire up if it is really heavy.
Orlando drills his class through the movement and addresses mechanical issues that arise with different body types and different tires.
Homework (Done on your own time outside of class):
-2 min ea of…
lat stretch
Thoracic roll out
then…
10 ninja rolls
REMINDER: Our evening classes move to 1630 starting Dec 16th. Also, there will be no class this Saturday so we can have a full crew at the Snow bowl at the Civic Center.
Pic courtesy of Westmetrocrossfit.com
CrossFit Team Offutt Tactical Fitness 