Video courtesy of CrossFit Invictus. Coach and expert rower Shane Farmer dishes out 3 pointers to help you decrease your splits before regional competition begins. Dial in your drive, recovery, and catch and be prepared up the ante on your next rowing workout!….which just happens to be….
WOD:
4 Sets, Each For Time:
Row 500m
50 Double Unders
Rest 3min
Post combined time of all four rounds (subtract rest time) and Post to Comments/LogWOD
The 2013 CrossFit Games are coming! Register NOW for the Open. The world-wide Open will run from March 6th through April 7th. A new workout will be released each week. As an official Affiliate, we, TOTF, will be able to validate scores for all athletes who register. Test yourself against the rest of the world. What do you have to lose? You’ll be in here doing the WOD anyway, so might as well make it count. Take the first step and click on the picture to go to the registration page. Should be up today, but if there is no registration button to click on, come back to it later. Let’s get all TactFitters registered!
Video courtesy of Elite FTS. Dave Tate going over the finer points of high box squat. As you can see by the video, you will be finishing ABOVE normal squat depth (not going to where crease of the hip is below the knee). Things to remember when doing this type of squat…
-Feet will be wider than shoulder width.
-Ensure you turn the knees out (watch the demo in the video). Force them to stay going out through the WHOLE movement.
-Butt goes back and keeps going back through the downward movement. Your knees should be even with your ankle at the bottom position.
-Come straight up (Chest UP!) on the upward movement. DON’t let the bar come forward.
WOD:
“Jump of the Centum”
On the Min:
5 Kettle Bell Swings (1.5/1)
*Max Box Jumps (24/20)
Video courtesy of CrossFit HQ. Coach Bergener going over proper full clean technique. Couple things to think about today. As you pull the bar off the ground, maintain that nice, flat back. Once you hit your contact point, EXPLODE UP! Open the hips fast and shrug HIGH! Get the bar airborne so you can then PULL yourself under the bar to catch it at the bottom of a squat. Don’t forget, quick elbow whip as you pull under the bar so you can created that perfect shelf for the bar to sit on.
Cash Out:
Accumulate 4 minutes of L-Sit Holds (each time you drop, 3 towel pullups)*
*Do towel pull ups after getting total of 4 minutes
Video series courtesy of Gymnastics WOD. In this series, Coach Carl and Adam “the tall guy” demonstrate the L-Seat progressions. In the first video, Carl helps Adam find his position for the L-Seat and walks through the tucked and 1-leg progressions to build up to a strong hold.
In Part 2, Carl demonstrates a quick drill using bands to help you get into the finishing position and build strength for the hold.
In this video, Carl demonstrates with Adam how you can build up the leg lifts for the L-Seat while seated to focus again on position and increasing stamina in your quads. Hmmm, if I knew we were doing these after a WOD today, I may come in early and run through these drills on my own. Just sayin’….
As shown in the above picture of Coach Bryan, at the bottom of the burpee, make sure both your chest and thighs make contact with the ground before you come back up.
Spend 30min working the three following movements:
-Rope Climbs (3+ accents)
Video series courtesy of Gymnastics WOD. Carl Paloi going over the basics for rope climbing. The technique he covers is great for beginners. IF you want to see some more advanced technique, look up the video series on YouTube (there’s 8 parts). Also, if you are not able to do the hang he mentions in video 1, don’t worry, we’ll have some drills for you to work on to hel0p build the upper body strength so down the road you can get up that rope! See the drills shown at the end of the below video (courtesy of CrossFit HQ)
-Butterfly/Kipping Pull ups (Sets of 10+ reps) – If you don’t have kipping pull ups, work kipping pull ups
Video once again courtesy of Gymnastics WOD. The lesson Carl goes over applies to either kipping or butterfly pullups. Try to keep the feet together today and see if the improved mechanics lead to higher rep output.
-Ring Dips
Video courtesy of CrossFit HQ. In this one, Carl teams up with Kelly Starrett to go over a good finish position for the ring dip. How clean can you make your dips today?
Assistance Work (done on your own time):
6 un-timed rounds: 10 Toes to Bar then 1 Weighted Box Jump for Max Height*
*For the Box jump, stay with 24″/20″ for the box. Work on how heavy a load you can handle. Make sure you keep a strong, straight back, land solid and safely step back off every rep.
Cash Out:
Roll out shoulder w/ lacrosse ball and loaded barbell
Congrats to the Top Three Teams, RX’d Division of The TactFit Games.
For the Pause, keep tension on the bar the whole time. As soon as it makes contact with your chest, stop the movement, take a “one-one thousand” count and EXPLODE up! Key here is once it stops moving at the bottom, don’t let it sink in any further.
WOD:
Snatch Balance 6×3:
Work up to a heavy weight
Post heaviest successful weight to Comments/LogWOD
Full (read: SQUAT) Snatch 4×2
Last 2 set done at Snatch Balance weight
Post heaviest successful weight to Comments/LogWOD
Coach Bergener going over the motions for a successful Snatch Balance. Keys here are make sure your feet are in the jumping position (hip distance), get that shallow dip/drive to bump the bar into the air, and then DROP into the bottom of your overhead squat as quickly as possible. Goal is to lock out the arms right when you hit the bottom. This movement is essential to learn to get comfortable at the bottom of a full snatch
Cash Out:
Banded Face Pulls 4 sets of 15
The only difference in the video and the way we will do them is we will do them with your thumbs facing up.
Extra Credit (done on your own time):
200 Double Unders for time
Vashon with the look of determination. If this weekend showed anything, it was expect the unexpected. Still blown away at the great attitudes of all those that participated with faced with the unknown and unknowable.
Video courtesy of Gymnastics WOD. I know a lot of you have heard me say that the only difference between a regular pull up and a chest to bar is a further pull (get the elbows behind your back), nothing more. Here Carl covers this point. Try this technique today instead of getting an over-arching broken spine position.
Cash Out:
Roll out glutes, thighs, etc
Extra Credit (done on your own time):
3 un-timed rounds:
10 GHD Situps
10 Steps Walking Lunges w/ 135/95
5 Ring Dips
Big-time Congrats to CFO A Team (Bryce Teager, John Pingel, Terra Moyers, Katelyn Busacker) for winning the Rx’d division on the TactFit Games. And huge thanks to all the CFO members who participated, volunteered, and came and watched The TactFit Games. I’ll try to post some pics from each box who came out and showed us some love.
For those who haven’t seen the pictures yet, check out the following gallery courtesy of Chris Baldwin. More pics to come as well.
Video courtesy of CrossFit Rowing. CrossFit Rowing Coach Shane Farmer going over some drills to help improve your stroke. If you get in a little early, these would be a good thing to practice, not just today, but every day you come in.
Cash Out:
Reverse Hypers 3 sets for 15 reps
Extra Credit (Done on your own time):
10 minutes Turkish Get Ups with Kettle Bell
This is a great core and shoulder strengthening exercise. Goal of this movement is to demonstrate control, not speed.
Team Musskles members Jeff Hart and Nichole Carpenter looking for any advantage they can for the “Sink or Swim” WOD. One of the great things at throw downs/ competitions is being around a great community and having a great time.
Members of TOTF Teams “X” and “Drop it Like a Squat” from this Sunday’s TactFit Games. Big congrats to Amber and Carly for doing their first (of many) CrossFit competition! Loved seeing them and all our other awesome athletes showing heart and doing work. Tons more pictures coming soon
CrossFit Team Offutt Tactical Fitness 