Remember, don’t sacrifice form for more weight. If your form breaks down, you have gone past your limit. Does this mean to not try to go as heavy as you can? No, it means go heavy as your form will allow you. Be courageous, but be smart.
WOD:
15-12-9-6-3
-Alternating One-Legged Jumps onto Plates or Box(total- not each leg)
-Toes to bar
Post highest successful Muscle Snatch to Comments/LogWOD
Video courtesy of Attitude Nation. Good discussion from two great US Olympic weightlifters. Please stick more with Spencer’s technique of hip contact. Use that momentum to get that bar overhead.
Post highest rep count for one round and longest Pull Up hold in one round to Comments and Comments section of LogWOD
Video courtesy of Seal Fit. Dumbbell swing is similar to a Kettlebell swing, but uses a different piece of equipment and a different grip. Go as heavy as you can handle without breaking form.
X-tra Work:
100x Banded Good Mornings
Beginner) Green Band
Intermediate) Black, Purple, Or green with blue
Homework (done on your own outside of class):
3x Max Superman Hold
Coach Brian Haggerty (middle in the white shirt…I think) getting a Beach WOD in at CrossFit 757. What kind of outdoor WOD do you, the TOTF family like to see in the future? Leave a comment.
Post weight used in all sets to comments section of LogWOD
Video courtesy of CrossFit HQ.
Published on Mar 29, 2012
The deadlift set-up is easy, says Kelly Starrett: get stiff, load the hips, send the knees forward, pull back, stand up. It’s a strategy athletes should use every time they approach the barbell, and it becomes increasingly important when they’re tired, he says.
“We want to do the same thing every time, particularly when it becomes a complex motor skill and all of a sudden there’s a lot of things going on—I’m breathing hard, I’m almost in the pain cave, I really can’t see anything, but there’s 150,000 people cheering for me and everything’s getting small,” Starrett says.
He adds: “I need to be able to walk up to the bar and get stiff and pull without having to make this a very conscious move. And so I want my default patterning to be safe and effective and efficient and the same every time.”
In his Movement and Mobility Trainer Course, Starrett advises the class to tighten up the belly and squeeze the butt. The priority should be on spinal mechanics first, then loading from the hip and hamstring down.
WOD:
21-15-9:
Kettlebell Swing (2/1.5)
*20M Walking Barbell lunges between rounds (135/95)
So, do 21 KB Swings, do walking lunges for 20 meters with a barbell loaded to 135/95 on your back, do 15 KB Swings, lunge 20 meters again with the barbell, do 9 KB Swings, finish with 20 meters of lunges with the barbell on your back. The end.
Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order:
1. 50 burpees
2. 40 kettlebell swings (53/35)
3. 30 sumo deadlift high pulls (SDHP) (75/55)
4. 20 slam balls (20lbs/15lbs)
5. 10 deadlift (275/185)
6. 100m bear crawl
* All team members are to begin with burpees at the same time, but each member must have completed 50 burpees before the team can move on
* The middle four drills (2 to 5) are then performed with each team member at a different station. They rotate in the order listed and only move on once all four athletes have completed each of the drills.
Video courtesy of Trinity Fitness. Proper technique for the Burpee Pull Up
Beast Mode: You can sub Burpee Pull-Ups w/ 6 Burpee Ring Muscle Ups
If you go with this option, put it in the comments section of your LogWOD entry. I’d say post it to Comments here, but we all know none of you will do that….or will you with a challenge? I hereby challenge each of you to post a reply everyday for a month. For the number of people who post EVERYDAY for a month, I will do 5 burpees. So, if 20 of you do it, that’s 100 burpees for Coach D at the end. If 40 of you do it, that’s 200. And I will do all of them in a row, no breaks. Hell, we can even have it so you guys can come in and watch me do them at the end. Kind of a “payback” for all we put you through 🙂 But I’m not worried. From the lack of posting, I don;t even see ONE of you making it 30 days. Care to prove me wrong? 🙂
Now, am I doing it just so the website gets some use. No, am doing this to open communication int he community. With some great events on the horizon, I think it would be great if we saw more communication among our community. But, i can;t force you to do it. You have to WANT this community to be great. Show me how much you love this community by making me suffer!
X-tra Work:
pic courtesy of CrossFit Gymnastics
L-Sit 2xMax Hold
Homework (done outside of class on your own):
Shoulder Flexion Mobility:
3×20 Y’s above head while keeping elbows against a wall
Bryan and Cheryl Holm at the Tough Mudder in KC last weekend. Always great events to be at. the next one coming up around here will be the Spartan Race in Lincoln, NE on Oct 12th. Want more info or want to join up on the TOTF team, click on the above pic to go to the site.
SCHEDULE NOTE: Due to mission requirements, today’s 1130 class in cancelled. We apologize for any inconvenience.
S/S/S:
Back Squat
Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 17 September
Click here for a refresher. If you were not here that day but have a 3RM on Back Squat, you will use this rep/weight scheme…
5 @ 75% of 3RM
3 @ 80%
2 @ 85%
1 set Max Reps @ 90%
If you have not set your 3RM, you will do so today
Video courtesy of Rogue Fitness. Matt Chan demonstrating the Power Snatch. Violent Hip Extension. Elbows high and outside. Land int he quarter squat with arms fully locked out overhead. Done, done, and done.
WOD:
17Min AMRAP:
5 Muscle Snatch (95/70)
10 Cal Row * Damper set @ 7
2 Bar Muscle Ups
Post highest successful weight used to Comments/LogWOD
Video courtesy of CrossFit HQ. Kettlebell Seminar lead, Jeff Martone, going over the steps of the Turkish Get Up. Martone outlines the three steps of the movement.
First there’s sitting up, then the transition to the knee and, finally, standing up.
While lying on the floor, your chest must be open. Then, ensure your knuckles remain in the same spot in space. Next, press, drive off the heel and keep coming up to a sitting position. This position, Martone cautions, does not involve merely rolling over or sitting straight up like a regular sit-up
“As you get stronger, you’re always shifting your weight to your forearm,” he explains. “But you gotta minimize weight to it and really work your core pretty hard.”
When it’s time to transition to the knee, push down the shoulder on the opposite side of the weight, push off with the heel and bring the leg through. Then, stand up while keeping the kettlebell in the same overhead position.
X-tra Work:
Skin the Cat 3×5
Rest as needed between
Video courtesy of Paradiso CrossFit. Demonstration of a full Skin the Cat and scaling/spotting options
CrossFit Team Offutt Tactical Fitness 