The 2014 TactFit Games Registration Page is now live! Register NOW if you have a Team of Four for either the Scaled or RX’d Divisions. Also, go to the registration site if you plan on volunteering to either judge, work set up, or be on the medical staff.
We have a link tab on our home page titled “2014 TactFit Games”. Click on it to get to the registration page or click right HERE!
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
X-tra Work:
Recovery Jog 4 Laps
Homework (Done on your own time outside of class):
If you weren’t here that day, add 2.5 pounds to weight used on set of 5 reps on 27Sept2013 (click here for a refresher)
Video courtesy of Rogue Fitness. Neutral Spine is the name of the game. Don’t let your ribs stick out/arch your back. Set the feet, keep elbows down and in front of the bar, squeeze your ass, squeeze your trunk, double-chin, then press the weight straight up, head through at the end.
Video courtesy of CrossFit HQ. Westside Barbell owner and Strength guru, Louie Simmons going over proper use of the Reverse Hyper. Got back issues? Why aren’t you using this? Deadlift not strong enough? Why aren’t you using this? Glutes not stong enough? Why aren’t you using this? DO IT!
Homework (Done on your own time outside of class):
Hanging Spine Decompression – Accumulate 3 minutes of hanging
Video courtesy of California Strength. Glenn Pendlay himself going over the technique for the Pendlay Row. This differs from the usual bent over row in…
-You keep your torso parallel to the floor the whole time to fully engage the lats
-Grip is slightly wider
-Pull is explosive and comes up to lower chest/upper abdomen
-Flex upper back but don’t change hip angle
-Bar comes to a complete stop before next rep
Only increase weight if you can maintain good form. If form breaks, lower the weight and make the reps productive
WOD:
15Min AMRAP
2min Max Single Unders
50yd Bear Crawl
2min Max Double Unders
100yd Bear Crawl
2min Max Triple Under Attempt or other, 150M bear Crawl
Number of completed jump rope contacts is the score (1 contact for a single under, 2 contacts per Double Under)
Multiply by 10 for every triple made- so 1 triple equals 30 (3 contacts x 10)
So, keeping track of the two minute jump roping action will be on you, the athlete. Simple, jump somewhere you can keep an eye on the clock.
Video courtesy of Rage Fitness. Yeah, I hate that kid too 🙂 So, if you notice on his technique, the only real change is a slighly higher jump and a quicker turn of the rope. It’s all about rhythm and timing. If you feel froggy, after the WOD, try some quadruple unders.
X-tra Work:
Kroc Rows
5, 5, 5+
Get a heavy DB and do 2 heavy sets w/ perfect form. Strap/chalk up, and do one all out set to failure. Set a PR here.
Video courtesy of MuscleTech. Here are Kroc Rows explained by the man himself, Matt Kroczaleski. -Drop shoulder at the bottom to stretch the back muscles -At the top, elbows back, shoulders back, think “shoulder blades together” -He aims for 20 reps, if he gets more, he ups the weight
Homework (Done on your own time outside of class):
Bryan and Cheryl Holm kicking some butt at the Kearney CrossFit Grand Opening Throwdown this past weekend. Looks like the next few months will have quite a few events happening. CFO’s Snow Bowl, The Fittest Games in Dallas, and our TactFit Games to name a few. If you’ve never competed, give it a shot. What do you have to lose?
Post best (shortest) time to Comments section here and in LogWOD
I would highly suggest looking up at one of the clocks before you start and make sure you can see one at the end of your run so you will know your times.
X-tra Work:
3 Sets Max Rep Chin-ups
Homework (Done on your own time outside of class):
Sitting Hamstring Stretch (hurdler stretch)- Work up to 8 minutes total (4 per side)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Post highest successful 3 rep set to Comments/LogWOD
Video courtesy of CrossFit HQ. Notice Jesse Burdick’s starting position. He only drops his hips low enough to get in position and load up the hamstrings and lats with tension so there is no slack on the bar. He does not continue to drop any lower. If he would, he’ll lose that tension. Your goal today is as you lower the hips into position, tense your posterior chain up, and then EXPLOSIVELY Open the hips!
Derrick Drennan rope climbing out of a mud pit at the Spartan Race last weekend. Next time this event comes around, I think we get an even BIGGER team together!
*spend 45 seconds doing the banded good mornings, do NOT rush through these. Nice controlled pace. Use the FULL 45 seconds.
X-tra Work:
3 sets Reverse Hyperextensions 12-15 reps
If you skip these, you are wrong….
Homework (Done on your own outside of class):
10 Minute Squat Test
Video courtesy of Mobility WOD. On this 10 minute Squat Test, do as Kelly demonstrates. Get on top of a box (keep it at 20″), get to the bottom of a squat, work your way over t one side, drop the foot to allow you to go even deeper into the squat on the one knee. Maintain proper knee positioning (as he goes over here), then work your way over to the other side and do the other knee. Continue doing this for 10 minutes.
Jason Secrest tearing stuff up at Big Barn CrossFit. Have fun out there on the road, bro!
TOTF was well represented at the Spartan Race over the weekend. Proud of you guys! Now, will we have a winning team at this year’s TactFit Games? Start getting your team together now! Registration will likely start by next week! A little info I can give you, we will limit it to 20 teams in the RX’d division and 20 teams in the Scaled division. More details to come….
S/S/S:
If you missed Tuesday-Complete your Power Clean 2RM.
Otherwise – Weighted Pull-up 2RM
Video courtesy of CrossFit HQ. Try any version you see in the vid. Two rules. No Kipping. No Pez-Head. Chin gets above the bar with a neutral head or it doesn’t count.
15 min time cut
Post highest successful weight (in whichever one you did) to Comments/LogWOD
WOD:
Partner WOD
Complete the following in 15 minutes:
5K Row
* Resting partner is holding top of a Back Squat (115/80)
If you and your partner do not finish in 15 minute, list your time as 15:01 in LogWOD, and then put in Comments how far you got (meters).
You and your partner can switch positions whenever you want, but as soon as the partner holding the weight puts it down, rowing stops until the weight is back up.
X-tra Work:
2 Bar Hangs for max time
Homework (Done on your own outside of class):
Tabata roll out of posterior chain
(left hammy, r hammy, l butt cheek, r butt cheek, left rib cage, r rib cage, middle back, whole posterior chain)
pic courtesy of CrossFit HQ
CrossFit Team Offutt Tactical Fitness 