Video courtesy of CrossFit HQ. Chris Spealler and Matt Chan going over efficiency points for Toes to bar. As shown in the video, it starts with efficient Knee to Elbows. The key to that is dropping the feet straight down instead of in a wide arch. It gets you into your swing and allows you to start the next rep quickly. So, this can then be translated over to Toe to Bars, where the start of the move is the same with a kick at the end to hit the bar. Give it a try!
Bar Facing Burpees
Video courtesy of Andrea Ager. Andrea talks Bar-facing burpees at the 2:11 mark. The main point is not wasting energy getting into the jumping position. And notice in Andrea’s method of doing the long step, she still has her hips come up off the ground first.
As promised, here’s the info on the TactFit Games. The competition will be on Sunday, January 20th, 2013. It will be teams of 4 (2 guys, 2 girls). We will have a scaled and an RX’d division. We will be inviting teams from surrounding affiliates so this is the perfect time to rep TOTF! Get your teams together! We’ll have the registration sheets in the TactFit area in the next day or so.
Hold the bottom position for a two count (one-one thousand, two-one thousand, UP!!!!) Do not bounce at the bottom. Hold the position TIGHT! This will allow you to explode out of the bottom.
Picture courtesy of CrossFit Super Human. I love this picture as it illustrates how natural the squat position is. This little kid hasn’t learned bad habits in body position. The kid hasn’t grown accustomed to sitting in chairs. The proper squat is so natural. So, be natural!
WOD:
4 Rounds For Time:
25 Hand Release Pushups
25 Butterfly Situps
25 Pullups
Thank you to all who came out to compete, judge, and cheer at CFO’s Snow Bowl Open. Such a great event and such a good time watching our athletes do work! Picture courtesy of John Calhoun. Click on the picture to go to his website where all his pics from the Snow Bowl are on display. I am so proud of Leah. This girl showed some serious heart! One of the most inspiring things that day was in WOD 3, part of it had 10 power cleans with what up to that point was Leah’s 1RM. Watching her fight and knock out all 10 reps damn near brought tears to my eyes. She has the heart of a champion for sure! Over the next few days I will post pics recapping how our girls did. All 4 made TOTF proud!
FITNESS AND PERFORMANCE
Skill:
Handstand Push Up Work
Video courtesy of Practice CrossFit. Goal of today is if you do not have handstand pushups, see where you are on the mentioned scales int he video. Work on this progression and see if you can move closer to an RX’d handstand push up. If you have HSPU, work on stringing consecutive reps, work on kipping variety to get even more done in shorter time. Days like this where we work skills are crucial as you never know when you’ll see the move in a WOD.
Video courtesy of San Francisco CrossFit and Mobility WOD. Start watching at the 6:26 mark for the Shoulder Internal Rotation. Be careful with this move as the partner holding the shoulders does not need to push too hard, basically hold the shoulders in place and as the partner on the ground drops their hips, they’ll put the torque on the shoulder.
If you did the SWOD on Oct17th, where we did 12 sets of 2 of sumod deadlifts, if you increased every set back then and the last set ended up being a 2RM, take the weight used, multiply by 2, then multiply that by .0333, then add the weight used. That will give you a theoretical 1RM, which you can then take 70% from. If you weren’t here ont he 17th and don’t have an established 1RM in Sumo DLs, in the warmup you will find a weight that is challenging, but allows you to still move the bar with SPEED, as this is the focus of today’s SWOD. Bar speed while keeping safe form. No rounded backs!
WOD:
“4×4”
Fitness:
Barbell Complex 4Rnds (use BW-40)
Deadlift – 4
Full Squat Clean – 4
Split Jerk – 4 (Alternate feet every rep)
Back Squat – 4
30 Sec Rest
This is a little different than “Five by Five”. We will be using a different load, most likely a bit heavier than what you used in “Five by Five”, so if you can go unbroken, god bless you. But I would rather you strategize this one out so if you need to put the bar down, it does the least damage to your time. We’ll discuss this at class tomorrow. But, above all else, have some fun with this one!
Cash Out:
Roll Out Hamstrings
Performance:
Barbell Complex 4Rnds (use BW-20)
Deadlift – 4
Full Squat Clean – 4
Split Jerk – 4 (Alternate feet every rep)
Back Squat – 4
30 Sec Rest
Congrats on making it through another rough week folks.
Take some time this morning to do some mobility work.
Afterwards…
4 mile run
If you have a weight vest bring it in with you. If not, you can choose to run with a dumbbell, plate, ect….
So, this is where you should be come this Sunday at 9AM! Not only should you be there to cheer on our four ladies competing in CrossFit Omaha’s Snow Bowl Open, but also to enjoy the CrossFit community! Hope to see you all there!
You’ll notice a change in the names for the two WODs posted. Instead of “Open” and “Comp”, we are now going to post these as “Fitness” and “Performance”. The difference in the two are the Performance RX’d standards will be set at a higher level and will also have additional assistance work at the end of the WODs.
We recognize we have different fitness levels in our athletes. Therefore, the Fitness WODs are designed to push those in the beginner to intermediate level of fitness, whereas the Performance WODs and assistance work is geared to push those at the more advanced fitness levels to push even further. While obviously everyone’s fitness levels will advance at different rates, a good rule of thumb to decide where you fall can be based off of time doing CrossFit. We normally think of beginners as those who have been doing CrossFit on a regular basis for 0-9 months. Intermediate, usually 7-48 months. Advanced, usually 24-84 months. And elite usually 72-108+ months. As you can see, there are overlapping months as the rate of advancement could be sped up or slowed down based on frequency, food intake, proper rest, adaptation to complex movements, ect…. Bottom line, determine which WOD you plan on doing and stick with it.
Fitness
Strength:
Front Squat:
Work up to 3RM in 20 minutes
Post highest successful 3 rep to comments/www.logwod.com
Video courtesy of Mobility WOD. Look at how two minutes of feathering the tricep area can improve your front rack position! Hmmm,,….if I was a going to be doing Front Squats tomorrow, I don’t know, I might get there a bit early and do some of this work before class…..just sayin’….
WOD:
For Time:
100 Heavy KB Swings
Pick your weight, but the goal is the go unbroken.
Every time you have to put the weight down, do 15 burpees
Post weight used as well as how many times you had to put the weight down to comments, both here and in LogWod. But who am I kidding? There’s only been, what, an average of 30+ athletes each day that have been hitting our classes, and not even 1/10th of you are posting comments out here. What? No love from the TOTF community? Well, I throw out a challenge to you! For every athlete who puts a comment on today’s post that says how they did in the Strength and WOD part of today’s workout, I’ll do 5 burpees. That’s right! Tell your fellow TOTFers to get to commenting if you want to see me, Coach D, do some burpees on Monday morning! Why should you do this? Think of it as switching spots with me for a day. You get to be on the not-sucking-air side. 🙂 Oh, and before any of you get the idea, your first post is the only one that counts. Meaning, no matter how many times you post, it won’t increase the 5 burpees your 1st post gave me. So, strength in numbers folks!
Cash Out:
3×25 Reverse Hypers
Increase weight each set
Performance
Strength:
Front Squat:
Work up to 3RM in 20 minutes
Post highest successful 3 rep to comments/www.logwod.com
WOD:
For Time:
100 Heavy KB Swings
Pick your weight, but the goal is the go unbroken.
Every time you have to put the weight down, do 15 burpees
Post weight used as well as how many times you had to put the weight down to comments
Assistance Work:
3×15 Strict Toe2Bar
Cash Out:
3×25 Reverse Hypers
Increase weight each set
And last, but certainly not least, our 4th competitor in this weekend’s Snow Bowl Open is Drea Tullos (or as most of us call her Col Tullos). Not only is Drea a tremendous coach, but an inspiration to everyone in the Mission Support Group. She not only promotes healthy living habits and fitness, but she walks the walk as a mainstay in both our Open classes and our Comp Group sessions. And she doesn’t waste any time in here either! She’s all business once “3,2,1” is called!
And I know the list of those that helped make this program successful is pretty long, but Drea is one of the biggest reasons we are where we are today. So, what better way to say thank you then by coming out this Sunday and cheering her on!
Lastly, here are some rules, courtesy of CrossFit Omaha’s post….
“The Ralston Arena has been very accommodating to athlete & spectator needs; please read their following rules regarding food…
ATHLETES will be allowed men’s & women’s locker rooms near the competition area. Athletes may bring coolers of food & drink to the event, but the coolers & their contents must be kept in the locker rooms at all times. …
Athletes will be allowed to bring water in the competition area. Recovery samples will be provided by a few of our sponsors for athletes post workout.
ATHLETES, JUDGES & VOLUNTEERS will need to enter the event center at the Southeast entrance.
SPECTATORS are not allowed to bring food & drinks inside the event center. There will be food available for purchase inside the event center at “Jitter Joe’s” (serving coffee, muffins, scones, sandwiches, ice cream, hot dogs, beer, and more).
Tailgating in the parking lot is allowed if spectators wish to bring their own food. There are also restaurants within walking distance of the event center: Subway Ragazzi’s Pizza Ralston Keno
SPECTATORS will need to enter the event center at the Northeast entrance.
***The third workout will be outside. It is expected to be 60°, come prepared to compete & spectate outdoors!
You’ll notice a change in the names for the two WODs posted. Instead of “Open” and “Comp”, we are now going to post these as “Fitness” and “Performance”. The difference in the two are the Performance RX’d standards will be set at a higher level and will also have additional assistance work at the end of the WODs.
We recognize we have different fitness levels in our athletes. Therefore, the Fitness WODs are designed to push those in the beginner to intermediate level of fitness, whereas the Performance WODs and assistance work is geared to push those at the more advanced fitness levels to push even further. While obviously everyone’s fitness levels will advance at different rates, a good rule of thumb to decide where you fall can be based off of time doing CrossFit. We normally think of beginners as those who have been doing CrossFit on a regular basis for 0-9 months. Intermediate, usually 7-48 months. Advanced, usually 24-84 months. And elite usually 72-108+ months. As you can see, there are overlapping months as the rate of advancement could be sped up or slowed down based on frequency, food intake, proper rest, adaptation to complex movements, ect…. Bottom line, determine which WOD you plan on doing and stick with it.
But, hey luckily today is a scheduled light day, so both WODs are the same! Only increase today for the Performance folks is the assistance work!
Fitness
Skill:
KB Skill:
Spend 8Min on Turkish Get Ups
Video courtesy of CrossFit HQ. Jeff Martone going over some more technique points for Turkish Get Ups. The goal of today’s work is to work on position stability. Anyone can muscle through an ugly Turkish Get Up. But to have the ability to do multiple reps of the core stabilization movement, proper body position through each transition is needed. Work on it!
WOD:
“5 by 5”
Light Barbell Complex (95/65): 5Rounds for Time
5 Bent over Row
5 Power Clean
5 Front Squat
5 Press
5 Good Mornings
Video courtesy of Dogtown CrossFit. Find which progression level you’re at and work there or try to go higher.
Cash Out:
3×20 GHD Sit Ups
Third installment highlighting the 2 Two-Woman teams TOTF has in this Sunday’s Snow Bowl Open. (Rlston Events Center. Begins at 0900. Don’t miss it!) Brooke Bynum shown here killin’ it on Kettle Bell Swings during last summer’s CFO Throwdown. Brooke and Vashon are both great coaches for our program but such awesome people! Brooke is awlays a joy to be around. Such great energy and enthusiasm. But watch out once a WOD starts. You see that look in her eyes? You don’t want none of that! Come cheer her and the other ladies on this Sunday!
You’ll notice a change in the names for the two WODs posted. Instead of “Open” and “Comp”, we are now going to post these as “Fitness” and “Performance”. The difference in the two are the Performance RX’d standards will be set at a higher level and will also have additional assistance work at the end of the WODs.
We recognize we have different fitness levels in our athletes. Therefore, the Fitness WODs are designed to push those in the beginner to intermediate level of fitness, whereas the Performance WODs and assistance work is geared to push those at the more advanced fitness levels to push even further. While obviously everyone’s fitness levels will advance at different rates, a good rule of thumb to decide where you fall can be based off of time doing CrossFit. We normally think of beginners as those who have been doing CrossFit on a regular basis for 0-9 months. Intermediate, usually 7-48 months. Advanced, usually 24-84 months. And elite usually 72-108+ months. As you can see, there are overlapping months as the rate of advancement could be sped up or slowed down based on frequency, food intake, proper rest, adaptation to complex movements, ect…. Bottom line, determine which WOD you plan on doing and stick with it.
Fitness
Strength:
Hang Snatch 1.1.1.1.1.1 @ 80%
Rest as needed, but time limit is 20 minutes.
Video courtesy of CrossFit HQ. Coach Burgener talking through the hang snatch.The one difference between what Sage is doing and what we will be doing is she is going from the high hang position. The hang position we will start at puts the bar a little further down the thigh, closer to the knee. We will go over this during warm up tomorrow. Why do we do these? To help work the hip explosion needed for a sucessful second pull in the snatch. Far too often folks forget to get that full hip extension and try to just drop under the bar. Get tall and fully explode the hips before you pull yourself down under the bar. And yes, you willland in the full squat on each of these. Why? Because we also want you to get good and stable at the bottom of the squat so you can keep the tension on the legs to power yourself back up.
WOD:
2 Rounds
2min on, 30 sec off:
Full Snatch 95/65
Ball Slams 25/12
You will alternate the movements, so 2 minutes of Snatch, 30 seconds rest, 2 minutes Ball Slams, 30 seconds rest, then repeat.
Video courtesy of CrossFit HQ and CrossFit Santa Cruz. K-Starrt turns to the pull-up bands present in most CrossFit gyms to help create a stretch that’s impossible without some assistance. By pulling the shoulder straight overhead the athlete is able to manipulate parts of the girdle that are difficult to reach through traditional stretching. The end result is improved range through the socket, which gives the athlete increased capacity overhead.
Performance
Strength:
Hang Snatch 1.1.1.1.1.1 @ 80%
Rest as needed, but time limit is 20 minutes.
Video courtesy of Paradiso CrossFit. In a Back Ext, only the back is extending, the hips are trapped and neutral.
Cash Out:
Pigeon Pose -2 min per side
Banded active shoulder stretch – 2 min per side
Today is Day 2 of our profiles of the four women reppin’ TOTF at CFO’s Snow Bowl Open this Sunday at the Ralston Events Center. Next up is Mieke’s partner, Leah Reichwaldt. As I have said before, she’s our resident “Quiet Storm”. She won’t be the one talking trash, but watch out when the WOD starts!
She is also the newest at CrossFit of the four ladies, but is making enormous strides in improving all aspects of the game. Seeing her spend hours working on weaknesses and turning them into strengths should be something everyone aspires to do. Sky’s the limit on her potential!
Once again, I would like to see all TOTF members out there this Sunday at 0900 to cheer these ladies on. Let’s make some noise!
You’ll notice a change in the names for the two WODs posted. Instead of “Open” and “Comp”, we are now going to post these as “Fitness” and “Performance”. The difference in the two are the Performance RX’d standards will be set at a higher level and will also have additional assistance work at the end of the WODs.
We recognize we have different fitness levels in our athletes. Therefore, the Fitness WODs are designed to push those in the beginner to intermediate level of fitness, whereas the Performance WODs and assistance work is geared to push those at the more advanced fitness levels to push even further. While obviously everyone’s fitness levels will advance at different rates, a good rule of thumb to decide where you fall can be based off of time doing CrossFit. We normally think of beginners as those who have been doing CrossFit on a regular basis for 0-9 months. Intermediate, usually 7-48 months. Advanced, usually 24-84 months. And elite usually 72-108+ months. As you can see, there are overlapping months as the rate of advancement could be sped up or slowed down based on frequency, food intake, proper rest, adaptation to complex movements, ect…. Bottom line, determine which WOD you plan on doing and stick with it.
Fitness
Strength:
Back Squat 5×5:
Work up to a hard 5 (not to failure)
Make sure you keep track of this weight! – You’ll need that number next week! You have been warned….. 🙂
Over the next four days I will profile the four ladies that will be representing TOTF at CFO’s Snow Bowl Open at the Ralston Event Center this Sunday. the first event starts at 0900, so get there early to get a good seat. Ricky and his crew are doing BIG things and this event will be EPIC!
I really would like all of you to make it out there (it’s FREE! There will be some cool booths with cool stuff!) to cheer these ladies on and also to enjoy the CrossFit community. And keep that community feeling going when we put on the TactFit Games, which ARE happening in January (more to come on that in the next day or so, get ready!)
As this picture above shows, Mieke Oostveen is normally seen leading the pack. When she is not teaching you athletes valuable lessons on technique and strategy or motivating you through a grueling WOD, she’s logging more hours in the gym than just about anyone I know. Her ability to master form and push herself to the next level is something to see. Expect to see big things from this girl for years to come!
You’ll notice a change in the names for the two WODs posted. Instead of “Open” and “Comp”, we are now going to post these as “Fitness” and “Performance”. The difference in the two are the Performance RX’d standards will be set at a higher level and will also have additional assistance work at the end of the WODs.
We recognize we have different fitness levels in our athletes. Therefore, the Fitness WODs are designed to push those in the beginner to intermediate level of fitness, whereas the Performance WODs and assistance work is geared to push those at the more advanced fitness levels to push even further. While obviously everyone’s fitness levels will advance at different rates, a good rule of thumb to decide where you fall can be based off of time doing CrossFit. We normally think of beginners as those who have been doing CrossFit on a regular basis for 0-9 months. Intermediate, usually 7-48 months. Advanced, usually 24-84 months. And elite usually 72-108+ months. As you can see, there are overlapping months as the rate of advancement could be sped up or slowed down based on frequency, food intake, proper rest, adaptation to complex movements, ect…. Bottom line, determine which WOD you plan on doing and stick with it.
The focus here is not on the weight or perceived bar speed but actual bar speed. It is very important to treatt each rep as a maximum effort, but the weight should be light enough that bar speed continues to accelerate throughout all reps and sets.
CrossFit Team Offutt Tactical Fitness 