Pic of our Jul2013 On-Ramp grads. Show ’em some love when you see them in the Open classes!
S/S/S:
Weighted Pull Up – Establish 5RM
Post highest successful weight used for 5 continuous resp to Comments/LogWOD
Remember, full range of motion must happen for the rep to count. That means you start at a dead hang, arms fully extended, and finish with chin over the bar in a neutral position. No kipping in these.
WOD:
5 Rounds:
2min Row (for meters)
2min Box Jump Overs (24/20)
Score = Rowing distance divided by 10 + box jump over reps
Video courtesy of CrossFit HQ. CrossFit Invictus Affiliate Cup team member Shane Farmer going over some common flaws in rowing technique. Are you guilty of any of these?
Video courtesy of Northstate CrossFit. Watch from the 1:20 point on for the Box Jump Overs. You may jump up to the box and step down or even step up and step down. Both feet must touch the ground either side of the box. You may NOT place hands on the box and hop feet over the box. Must Jump completely over, or on top and down.
Cash Out:
1000m (Lvl 1 dampener setting) Row
Keep a 20-25 s/m stroke rate
Firebreather Piece (Done on your own outside of class time):
Beginner) Chin Ups – 30 Total (break up as needed)
Intermediate) Ring Pull-Ups 10×3 – Pull Rings to Chest
REMEMBER! Once you set your weight for the 5 sets, DO NOT increase! The point is to do the same weight across all 5 sets. I’m not concerned with how much you can move for three reps (save that for when we do a 3-rep max). The point of these percentage days is to improve on your past accomplishment (1RM, 3RM, etc…) by taking a percentage and doing SUCCESSFUL reps with that percentage. The reps and set scheme is set up based on what percentage we go by. Trust in what we are doing and follow the workouts the way we say and you WILL see improvements!
WOD:
Every Minute on the Minute for 15 min:
1 Burpee
1 Press (125/85)*
1 Push Press (125/85)
1 Push Jerk (125/85)
1 Burpee
If you are unable to finish the sequence before the timer goes for the minute, you will finish the round you are in and rest until the next minute timer sounds.
*weight comes off the ground to start your pressing sequence. Use of rack is prohibbited
Remember, in LogWOD, you you did not use the RX’d weights, do not mark the WOD as done RX’d. This is not to make someone feel bad if they had to scale. What it does is it helps you keep track of your abilities. If you weren;t able to go prescreibed on this WOD, write down your scale in your logbook or LogWOd entry so they next time you see the movements you scaled on come up, you can look back to see how you did, how it felt, and if you use more than what you used last time, you’re keeping track of progress. Not logging your workout is like not keeping track of your hours at work. Why put in the hours if there is no paycheck at the end of the week? Same with results. Why put in all this work if you’re not checking how much you have improved?
Video courtesy of Norcal CrossFit. 2013’s 2nd Fittest Man on the Planet, Jason Khalipa going over set up and execution of the 3 press movements you’ll be doing today. Remember, the beginning and end position for all 3 will be the same. Make sure before you go into any of the 3, your elbows are down and in front of the bar, and when you finish, you obtain an Active Shoulder position (shrug up, armpits facing front, head through).
Cash Out:
Banded Lat Stretch – 2 min per side
Video courtesy of CrossFit Charlottesville
Banded Anterior Hip Stretch – 2 min per side
Video courtesy of UC SD Strength
Firebreather Piece (done on your own outside of class time):
Beginner and Intermediate – 2x Max Rep Dumbbell Press
Use 75% of weight used in your Strict Press today
Rest as needed between sets
Keep shoulders externally rotated by keeping elbows forward and pointing the bottom of the dumbbells to the front.
So, yes, today is a combo of “Karen” (150 Wall Balls for Time) and “Isabel” (30 Snatches for time). But by doing them in rounds rather than all one movement than all one other, you may find yourself able to go faster. Give it a shot!
Cash Out:
Couch Stretch x3 min per side
Hip Extension 3×15
Video courtesy of Rogue Fitness. Matt Chan performing the Hip Extension. As he sates, keep your trunk in extension as you do this move.
Firebreather Piece (Done on your own outside of class time):
Keep tension on your legs through the whole squat. Before you start the squat, make sure your feet are shoulder-width, toes slightly turned out. Then screw your feet into the ground without moving them. this will put tension on your legs. Keep that tension all through the squat!
So, this will be a WOD where strategy will come into play. Do you put your strong runner on the run for the whole time, or do you all take turns? Who will be the two moving weight and the one taking the rest? how long will that person rest? When will you switch movements? Folks, this will be up to you and your teammates. Oh, and the teams will be assigned at random, so you’ll have no clue until the start of class who you are teamed up with!!!
Video courtesy of CrossFit HQ. This video showed Team Europe’s prep prior to last year’s CrossFit Invitational, Team USA vs Team Europe. What these athletes (and any athletes in a team) had to do was figure each member’s strengths and weaknesses and find what they could do to set them up best for success. Do likewise today folks!
Cash Out:
Hip Flexor Stretches for at least 5 minutes
Video courtesy of Mobility WOD
Roll out hamstrings – 2 min per side
Firebreather Piece (Done on your own outside of class time):
Beginner – Weighted Sit-Ups with KB 5×10
Intermediate – 3 Rounds for Quality:
15 GHD sit ups
10 Box Jumps @ 30″
Video courtesy of Gymnastics WOD. If you were not here for part 1 (it was on 24Jul2013, click here for a refresher and video) review the video from that day and try that part first, then give part 2 a try.
WOD:
“Lord of the…”
4 Rounds, not for time:
10 Toes through Rings
10 Ring Dips
10 Kipping Ring Rows
10 Ring Push ups
30sec L-sit (on Rings)
5 Muscle Ups
You get one set of rings to work on (except for the Muscle Ups. We’ll all share the four spots for Muscle Ups). For the rest of the movements, as soon as you finish one, adjust your rings to do the next one.
Record whether or not you were able to go RX’d or if you scaled. If you scaled any movement, put that to Comments/LogWOD
Reason I want you to do this is, so you have a record of where you are on these movements. If you had to scale, that is fine, as long as you are tracking this and work on improving every time. Progression, folks! Name if the game…
Cash Out:
Skin the Cat – 5 min practice
Forward lever practice
Firebreather Piece (Done on your own outside of class time):
Rest – This means Mobility Work! Active recovery! Prepare for the rest of your training week. Prep your body and mind!
For those wondering, the last time we set a 1RM on Snatch was 21June (click here for a refresher). If you were here and set one, use 85% of that weight. If you weren’t, during warmup, see how 1/2 your body-weight feels. If it was easy, increase by 5-10 pounds. Find a weight that will push you, but is doable. You’ll be doing doubles with that weight, so make sure you can make it!
Video courtesy of Rogue Fitness. Reebok CrossFit Games athlete, Matt Chan show set up and execution for the Power Snatch. Keep your shoulders over the bar (but keep the shoulder blades locked back) until you get to the top of the thigh, which is where you want that violent hip extension to occur. No violent hip extension = small chance of a successful lift.
Pics courtesy of The CrossFit Games and Megan Guthmiller
Huge Congrats to Omaha’s own Stacie Tovar and Kyle Kasperbauer in their performances at the CrossFit Games this past weekend. Both finished in the Top 20 of their divisions. You guys always make the Midwest proud!
S/S/S:
Bench Press
5/5+
Add 5lbs to weight used 22Jul (click here for a refresher) or 75% of 1RM if you weren’t here
First set is for 5, second set will be max reps.
Rules for the Second Set:
-No bouncing off the chest
-No raising your butt off the bench
-No help from your spotter
If any of these things happen, your set has completed
So, once partner 1 puts the plate on partner 2’s back, partner 1 takes off for a 400M run as partner 2 does as many reps as they can with a plate on their back. If partner 2 hits failure before partner 1 gets back, partner 2 should go to the bottom of their push up, shake the arms out and try to go again. Don’t take plate off your back until partner returns to take it off. Once partner 1 gets back, swap places. Rinse and repeat. Goal on Push Ups is maintain solid position under load. When that fails, go to the ground and reset.
Video courtesy of Joe Sansalone. Neghar Fonooni of OPTI performs the push up with a 45 pound plate on her back. Only As you can see, the plate will go on the back, high up enough that it won’t cause you to arch your back, but not higher than the traps as to make sure you don’t hurt your neck. The one thing I DON’T want you doing from this video is at the top of your push up, don;t round your shoulders over. Keep them externally rotated like you did in the bench.
Cash Out:
Partner Shoulder/Pec Stretch – 2 min
Roll Thoracic – 2 min
Firebreather Piece (Done on your own outside of class time):
B) 3x Max Rep Stationary Dips
I) 6×30 sec Plyo Push-up
Plyo Push Up = set two 45# plates shoulder width apart. Place hands behind plates as you assume push up position. DO push up, but as you come up, explode up so hands land on plates, do push up on plate, explode up and land behind plates.
Big Congrats to Rich Froning, Sam Briggs, and Team Hack’s Pack UTE on their wins at the 2013 CrossFit Games. Training for the 2014 Games starts now….
S/S/S:
Deadlift
2×5, Last set to failure;
Use 70% of 1RM or 80% of 5RM
Post reps of last set to Comment/LogWOD. Post weight used to comments
If you look back, we established our 5RM on deadift on 19 Jul (click here), and on 28June, we did the CrossFit Total (click here), where a good amount of you set your 1RM on deadlift.
For the second round, failure does NOT mean keep going with bad form. When your position breaks down, you’re done. If the bar stays on the ground longer than 1 second between reps, you’re done. The point of the last round is to push the you to maintain good form under load as long as possible. Once limit is reached, drop the bar.
The goal is to increase weight each round and successfully complete the reps. As stated above, only rest is when you add weight. Once weight is back on, pick up the bar. With form, make sure you correctly land in the receive position. If you land with legs spread, knees bending in, ribs sticking out, you are wrong. Before the WOD begins, each athlete must demonstrate to the coach that you can land successfully with their starting weight. Also, FAST ELBOW WHIP!
Cash Out:
Hamstring Stretch
Videos courtesy of Mobility WOD. Do the first drill for 2 minutes then….
2 more minutes at least
Firebreather Piece (Done on your own outside of class time):
Beginner) 3x 1Min Superman Holds
Video courtesy of All Access FA
Intermediate) Reverse Hyperextension – 4×12 with a light Weight
Today’s WOD is a special one. CrossFit HQ designed it as part of a Fund Raiser, “CrossFit for Hope”. Over the last couple of years, the event was used to raise money for various charities looking for cures for crippling diseases. This year, the proceeds went to St. Jude’s Children’s Research Hospital. As we are not a private organization that can raise funds for charity, we still would like to give you the info in case you are interested in donating. Feel free to click the below picture for more info on CrossFit For Hope and info on how you can donate to the cause.
pic courtesy of CrossFit HQ
WOD:
“HOPE FOR CURES”
THREE ROUNDS OF 1 Minute AMRAPs of:
BURPEES
POWER SNATCH 75/55
BOX JUMP, 24/20″
THRUSTER 75/55
CHEST TO BAR PULL-UPS
WOD is done “Fight Gone Bad”. Start with Burpees for a minute straight. Then at the end of the minute, go straight to Power Snatch. The clock DOES NOT stop. Once you finish your minute of Chest To Bar Pull ups, you get a one minute break before your next round starts.
Wishing CrossFit Omaha’s (and last year’s Third Fittest Man in the World) Kyle Kasperbauser good luck as he looks to get back on the podium this year at the 2013 CrossFit Games. And, this pic reminds me…
S/S/S:
Strict Press – 3×5
Add 5lbs to weight used on 15 Jul (click here for a refresher) or 75% if you weren’t here
So, in the first AMRAP, you’ll start with 5 Push Jerks, then 5 Double Unders, then 5 Burpees, then 10 Push Jerks, 10 Double Unders, 10 Burpees, etc…
Increase by 5 every time you come back to a move during the AMRAP. At the end of 3 minutes, we’ll take a 2 minute break, then you’ll start back up, starting back at 5 reps per move and on up for 6 minutes. Then a 2 minute break, then reset and go for 9 minutes through the same move with the same rep increase every time you get back to the move.
Cash Out:
Skin the Cat – 5 reps
Video courtesy of Team CrossFit USA
Anterior Delt mash w/lacrosse ball – 2 min per side
Firebreather Piece (Done outside of class on your own time):
Pic of our Jul2013 On-Ramp grads. Show ’em some love when you see them in the Open classes!
CrossFit Team Offutt Tactical Fitness 