Just like with Tuesday’s double under piece, let the cardio in this WOD be the active recovery piece. Then go all out on the other pieces.
Video courtesy of Team CrossFit USA. Form with these is the same as with a bar. Come up out of the sumo deadlift, pop the hips and finish with the high pull, getting the kettlebell handle even with the collar bone, and keep elbows higher than the KB handle.
Video courtesy of CrossFit 310. One little change to the way we have been doing wall ball sit ups. Today, instead of keeping the ball on your chest when you go down, you will extend the ball overhead and have it touch the ground at the bottom of your sit up.
Cash Out:
Reverse Hyperextensions-4×25
Firebreather Piece (Done at a different time, either before or after class):
TOTF member Kevin Kramer reppin’ our gear at Red River CrossFit last month (must’ve missed the memo about needing to do a handstand for the photo, but we’ll let it slide this time). Kevin recently deployed. Stay safe out there dude!
Post highest successful weight used to Comments/LogWOD
Only move up in weight if technique is solid. If you land sloppy, stay with that weight and work technique
Video courtesy of CrossFit HQ. Coach Bergener going over the finer points of the split snatch. Goal for how far to drop down should be the same as your squat snatch, get that crease of the hip below your knee. The version of the Bergener warmup is a great sequence to use to get you used to landing in the correct position. Goal today is clean reps. Proper first pull, FAST second pull, and QUICK drop into split.
Cash Out:
Banded Overhead stretch -2 minutes per side
Firebreather Piece (Done at a different time, either before or after class):
So, did I get your attention yesterday? Who is now interested incoming out Sunday, April 21st for the one-day in-house competition to be TOTF’s official representatives in the Military Games? Post your thoughts to the Comments section. And, if you don’t want to compete, but still want to come out, please do! We may need some judges. The good folks over at CrossFit Omaha are having some of their members volunteer, but we may need more. More to come on that. And even those military members in our current On-Ramp classes are eligible to compete!
Day 68 of the 100-Day Burpee Challenge!
Now we’re in the spot where missing a day is NOT recommended…
Strength:
Pic courtesy of EliteFTS
Deadlift: 3×5 (same weight all 3 sets)
15 minutes to complete Add 5 pound from weight used 27Feb2013 (click here for a refresher) or the last time you did 3×5.
If this is your first time, aim for 85% of your 1RM
With this WOD, treat the Double Underss as your recovery period, meaning, find a way to relax the body during this part and attack the KB swing and Pull Ups FAST!…but get full range of motion
Cash Out:
Pendlay Row – 4×12
Barbell roll out – 4×10
Firebreather Piece (Done at a different time, either before or after class):
Four sets of:
3-Position Squat Clean @ 70% of 1RM
(high hang, mid-thigh, floor)
Rest as needed
So, now that the Open has ended, it’s time to look to the future. The next event on TOTF’s horizon is the Military Games. We will be inviting representatives from ALL military affiliates around the globe to come compete to determine the fittest man and women in the military. The invite is for each military affiliates’ top military (Active Duty, Guard or Reserve) man and woman. So, who will that be for TOTF? Every military member of our affiliate is eligible for the spot. We will hold a one-day competition Sunday, April 21st to determine who it will be. How many WODs will there be? What movements will be involved? Only way you’ll find out? Show up.
Day 67 of the 100-Day Burpee Challenge!
Partner WOD:
“Passing the Bar” For Time:
-100 Over-the-bar Ball toss (20/14)
-Row 4000m
-50 Pistols
Over the bar toss: Partners stand on either side of a Power rack. P1 does a Wall Ball shot, but sends it OVER the Power Rack. P2 catches ball like a Wall Ball shot (immediately goes into squat) and as P2 comes up, launches ball back over the rack. Once over the rack = 1 rep.
Row can be broken up any way team wants as long as each partner does AT LEAST 1000 meters during WOD.
Pistols can be broken up in any way as long as each partner does AT LEAST 10 each through the entire WOD.
Cash Out:
Ring Rows-raise feet to get body as horizontal as possible;3×15 with 2 sec hold at top
Firebreather Piece (Done at a different time, either before or after class):
Three rounds not for time:
Dumbell Steps Ups (40/20) on a 20″ box – 10 reps
Handstand Push-Ups x 15 reps
Double-Unders x 40 reps
Cameron Smith getting after it in the last run of 13.5. Big thank you to everyone who did the Open. Five fun weeks of seeing all our athletes push themselves to new heights. You guys inspire me daily.
For those wanting one last crack at 13.5, we will hold “Last Second Sunday” at 1500 on the 7th. Be there!
That’s right folks, this is the LAST week of the 2013 CrossFit Open. Did you hit every WOD? Did you have fun? Will you do it next year?
Day 65 of the 100-Day Burpee Challenge!
The Open might be ending, but we still got 35 more days!
Video courtesy of San Francisco CrossFit
Video courtesy of Gymnastics WOD
Prep for….
WOD:
Workout 13.5
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
If you did this back on 4Mar2013 (click here for a refresher), try adding 5 pounds to the weight you used. If you were not here, add 5# to the last time you did 3×5 on Back Squat, or aim for 85% of your 1RM. If you do not have a 1RM in Back Squat, try going up to Body Weight in the warm up. If you can get 8 reps, use that weight. If this is too heavy, drop 20 pounds. If it is too light, go up 10-20 pounds
WOD:
“Kerchak”
3 Rounds:
-1min Max Rep Kipping Ring Rows
-Rest 1min
-1min Max Rep Overhead Squat (95/65)
-Rest 1min
Video courtesy of Gymnastics WOD. Carl Paoli showing proper set up and execution for kipping ring rows. As he talks about, when doing these, first you need to feel how to set up the proper shoulder position, then learn how to fully extend the hips, lastly pulling the elbows back rather than pulling with your arms. Another good move to prep yourself for the big kip needed for muscle ups. Strength + Skill = goodness
Cash Out:
Inner thigh Mobility
Video courtesy of Mobility WOD
Firebreather Piece (done outside of class):
Rest
So what do you do when you’re up in the mountains and it starts snowing but you need to WOD? Improvise! Will and Mieke – 1, Mother Nature – 0.
Well, it’s better than doing “Fran”, right?….oh wait….
Videos courtesy of CrossFit HQ
WOD:
Workout 13.5
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
Notes
Please be sure to watch the entire workout instruction video (above).
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.
Time Bonus
This workout begins as a standard four-minute AMRAP of 15 thrusters and 15 chest-to-bar pull-ups. If the Athlete completes 90 reps (three complete rounds) before the time cap, there is a four-minute time bonus. The workout is now an eight-minute AMRAP.
The Athlete can continue working as fast as possible (i.e. there is no requirement to rest or wait until four minutes are up). For example, if an athlete completes three rounds in 3:00, their time is extended to 8:00 and they can immediately begin working on their fourth round, with five minutes remaining.
Now, if the Athlete completes 180 reps (six complete rounds) before the eight-minute time cap, there is another four-minute time bonus. The workout is now a 12-minute AMRAP. If the Athlete completes 270 reps (9 complete rounds) before the 12-minute mark, the workout becomes a 16-minute AMRAP. This pattern repeats indefinitely, as long as an additional 90 reps are completed before the time cap.
MOVEMENT STANDARDS
Bottom of Thruster
This is a standard barbell thruster
in which the barbell moves from the
bottom of a front squat to full lockout
overhead. The bar starts on the
ground. No racks allowed. The hip
crease must pass below the knees.
A full squat clean into the thruster is
allowed if the bar is on the ground.
Top of Thruster
The barbell must come to a full
lockout overhead with the hips,
knees and arms fully extended, and
the bar directly over the body.
Bottom of Pull-up
This is a standard chest-to-bar pull-up.
Dead hang, kipping or butterfly
pull-ups are allowed, as long as all the
requirements are met. The arms must
be fully extended at the bottom.
Top of Pull-up
At the top, the chest must clearly come
into contact with the bar. For Masters
Men (55+), touching the chest is not
required, but the chin must break the
horizontal plane of the bar.
Jumping Chest to Bar Pull-up Standards For Masters Women 55+
Measurement of the bar
The pull-up bar should be setup so it
is at least 6 inches above the top of
the Athlete’s head when standing tall.
Bottom of Jumping Pull-up
At the bottom, the Athlete must
lower herself so her arms are fully
extended.
Top of Pull-up
At the top, the chest must clearly
come into contact with the bar.
And, since this is the last week of the Open, post your thoughts of the last 5 weeks. Did you have fun? What was your favorite WOD? Did you improve from last year? Will you do it again next year?
Cash Out:
Roll out/Mash quads – 2 min per side
Arm/Lat Mash – 2 min per side
Couch Stretch – 2 min per side
Catch O2, and pray to sweet baby Jesus….. 🙂
Firebreather Piece (done outside of class):
Recover. After AMFRAN, you are done for the day…..
Video courtesy of CrossFit HQ. So, is Dave Castro being up front? Is he throwing us a swerve? Guess we’ll find out later tonight during the announcement. But until then, today will prep you for 13.5 just right!
Day 62 of the 100-Day Burpee Challenge!
Today we help give you a clean environment for your Burpees!
Maintenance on facility
As you know, this facility is run by an all-volunteer staff. Even if it seems like we’re here all the time, we all hold full time jobs and come in when we can to give you, the athletes, the best possible environment to get fitter. So, every so often, we will ask you to assist us in helping keep this place clean. Yes, the Field House staff does an awesome job keeping the floor mopped and equipment wiped down, but with our constant use, all the sweat monsters (me included), chalk hogs, and such, we need some extra attention on the equipment. We thank you in advance.
WOD:
For Time: Clean all equipment, pound in any moved mats
Afterwards, Bike 5 miles comfortably or work Mobility
Firebreather Piece (done outside of class):
Work up to Muscle Snatch Max Single
Of that: Power Snatch 70%x2x6
Last time we did this was 4Feb2013. Click here for a refresher.
Video courtesy of Again Faster. As Coach Bergener says, look for just a slight bump followed by pushing yourself DOWN! At the bottom position, stay tight to control the weight. Good key for timing, when your feet hit the landing point, have your arms locked out.
2 min each side:
-Banded Hip Stretch
-Banded Hamstring stretch
Firebreather Piece (done outside of class):
Skill Work:
10 Min of 3 Reps Butterfly C2B Pull-Ups
Rings: Handstand Push Up Progression
For C2B butterfly, work technique. If they flow well, increase reps, but strive for gymnastics version (feet together, little to no bend in the legs) Work this all 10 min before Ring HSPU progression, which is start with getting comfortable upside down on rings, then work kip, then strict
Videos courtesy of Gymnastics WOD. Step one is getting yourself up into the rings. If you lack this, try the drills Carl Paoli goes over here.
This one is another variation of getting the starting position. If you can absolutely NOT control the rings, you can try running the strap through a plate to allow yourself the practice of wrapping the legs without letting the rings rock you out of position.
CrossFit Team Offutt Tactical Fitness 