Deadlift the bar up. Big breath. Bent knees (Knees in flexion) the whole time. Down to right below the knee, then back up. This is NOT an explosive movement.
The lifts starts at the top. Not from the floor. Concentrate on hamstring contraction. Focus on technique over weight.
Video courtesy of CrossFit Santa Clara. Games athlete Jason Khalipa going over the kipping variation of the handstand push up. Learning how to do these will help you with strict handstand pushups as well. Big thing to notice is when the girl is at the bottom of the pushup, she rotates her hips with her butt against the wall. This enables her to create more momentum to drive her body upward. It also makes it easier to NOT kick the wall, therefore knocking you off your handstand. Give these a try today!
Cash Out:
Roll Out Glutes – 2 min per cheek
Sorry for the bad quality of the pic (I’m a better coach than a phtographer), but pictured are Angie and Kyle. Two more athletes heading over to CrossFit Omaha this Sunday for the Sunday Funday Throw Down fund raiser. Raising money to help some great folks and having a blast working out right next to numerous athletes from the CF community. Feel free to come out at 1100 at CFO to cheer them and the rest of our athletes on! A map to CFO located here.
Video courtesy of mostreety. Watch from 03 seconds to 05 seconds. These are the bounding steps we’re looking for. They will help build that initial burst off the line.
2X: 50m Build Ups
Video courtesy of TheSpeedDr Things to remember when building up your speed… – On the Take Off, keep your body tall, knees high! – Take these sprints to find your rhythm. Aim for about 75% max effort to start, then build on that every sprint after.
WOD:
6 Sets:
200m Sprint
*rest 1:30min btwn*
Make sure you have enough in the tank to maintain your speed the WHOLE 200M!
For those who missed our special “Stars and Stripes” WOD on the 4th, it was an epic battle for first place between two teams. Here’s an action shot showing Coach Drea and Brooke going rep for rep on the power cleans with Coaches Ben and Meike (back by the rowers) looking on. Thank you all for coming out. And for those looking to watch some more fun, come out this Sunday to CrossFit Omaha to watch Brooke, Ben, Mieke, and others compete and have fun at the Throw Down!
Due to the holiday, we will hold one class today at 0900.
WOD:
“Stars & Stripes” (as in, You Will Be Seeing) Partner WOD 4 Rounds For Time: 50 Cleans 135/95 50 Box Jumps 24/20″ 500m Row 50 V-ups
The way this will work is, only one partner can be working at a time.
Video courtesy of Bonfire Health.SPECIAL NOTE: In honor of Independence Day, we will give you freedon from Games standard box jumps. Yes, you can bound off the top of the box AS LONG as your hips open before you descend past the top of the box. We will cover this technique prior to the WOD.
Find 2RM of Push Press
10 reps w/empty bar,then sets of 7, 5, 3, 3, 2, 2, 2, increasing weight each set. Your last set of 2, you should be going for a new 2 rep max
Video courtesy of CFXAthlete and CrossFit HQ. Some good tips about proper set up for the push press.
In your dip, make sure you knees go forward, butt back, chest up. To get maximum performance, you have to maintain this good set up. If you lean too far forward, you take the shoulders out of position, creating unneeded stress on the shoulder joint, leading to sub-par performance. If you lean too far back, you put your body in an unsafe position and prevent the hip from getting its full range of motion, thereby not allowing full power to be generated to heave the weight up.
Video courtesy of Gymnastics WOD.
If you have successfully gotten a minute handstand hold before, give this version a try.
As Carl mentions, we want to do movements that are always progressing us. By doing the handstand with chest to the wall, you are able to engage your core better, hold that hollow body position better. What will this lead to? Better body control that will eventually enable you to perform free-standing hand stands, which lead to handstand walks. See? Progression
Well, we have three teams and two individuals going to the CrossFit Omaha Throw down this Sunday. Even if you are not competing, please come cheer on your TactFit brothers and sisters. Competition starts at 1100. Hope to see you there!
If you don’t have an established 1RM, you will spend the time we do the 3 sets of 5 establishing a 1RM.
Do sets of 7, 5, 3, 3, 1, 1, increasing weight each set.
Video courtesy of CrossFit.com, Startingstrength.com
Notice the good set up position she has at the start. Wrists are strong, elbows are high, creating a perfect pocket for the bar, meaning it will not roll back during the lift. She maintains a rigid back throughout. As she hits the bottom of the squat, she drives up with the hips, yet does not lean forward. She works on forcing her knees out the whole time as well. At the 23 second mark, there is a rep where her knee bends in, but she corrects it for the next rep. This is good body awareness. Yes, you should be pumped and seeing red when you get under the squat rack, but also be aware of the motions your body does during the lift. If you feel something go wrong on your form, correct it.
Enter either weight used for 3×5 or 1RM to comments/www.logwod.com
WOD:
For Time:
100 Push ups (chest MUST touch the ground, but no hand release)
100 Sit ups (butterfly)
(Break it up however you choose, but every time you switch movements you must do 3 burpees)
IF you had to break up the exercises, put total number of burpees and whether or not breaking up the two exercises helped or not to comments. WHY would one switch exercises instead of going 100 reps straight? So you don’t hit muscle failure, of course. What will get you done faster, chancing muscle failure (each rep MUST be full range of motion to count, meaning full lock out at the top of push up and chest touching the gound at bottom. For Butterfly sit ups, shoulder blades must touch the ground at the bottom and finger tips MUST touch the top of toes at the top) to not do burpees (but could mean you have to stop numerous time to recover) or switching at a set number to allow one muscle group to recover? Decisions, decisions. This is where strategy comes into play. See, not only are we making you stronger, faster, fitter, we are also making you sharper in the mind! You’re welcome.
Cash Out:
3 Muscle Ups, or 3 Chest2Bar Pull-ups, or 3 Pull-ups
Whichever you have…
Congrats to our newest group of On-ramp grads. Show ’em some love in the Open Classes!
Vid courtesy of CrossFit 801. Miranda and crew powering through Isabel. Big props to her redoing the WOD after realizing she mis-counted. Try going unbroken as far as you can. The more times you drop the bar, the longer it is until you get another rep going. Rep it out!
LAST SHOUTOUT FOR FOLKS LOOKING TO SIGN UP FOR THE THROWDOWN NEXT WEEKEND AT CROSSFIT OMAHA! SEE THE SIGN UP SHEETS ON OUR WHITEBOARDIN THE TOTF AREA! NAMES TO BE SUBMITTED TO CFO ON SUNDAY.
We will spend some time reviewing variations of getting a weighted bar from ground to overhead (power clean and press/push press/jerk, power snatch, muscle snatch, full snatch, full clean and press/push press/push jerk) and
Video courtesy of CrossFit PD. Standards will be the same as they were done in WOd 4 of the CrossFit Open in 2011. As explained by CrossFit HQ judging guru Tony Budding….
“The standards on this… facing the barbell, he’s going to drop down and touch the ground. Thighs and chest touching, that’s the standard. He’s going to come up… and how he get’s up at this point doesn’t matter. He’s now on two feet. He has to jump off two feet, and land on two feet. Now notice he started to twist in the air. That’s fine. You can jump forward, you can jump sideways, you can jump backwards, you can jump and twist 180 degrees in the air. It doesn’t matter. You have to jump off two feet, and you have to land on two feet at the same time… from here, if you haven’t turned in the air, you have to turn and face the barbell, and he can do that as he is going down, it doesn’t matter“
Extra Credit:
Handstand Pushups: 3 set of max reps
Cash Out:
Roll Out Back and hips. 2 min per side.
In case you guys missed it the first time, next Sunday, July 8th, CrossFit Omaha will be hosting a Throwndown fundraiser to help raise funds for athletes from CFO and CrossFit Lincoln who are going to be in the CrossFit Games in California. All local Affiliate members have been invited to compete and join in the cookout afterwards. It’s going to be a great time to compete and get to know the good folks in the local CF community.
Picture courtesy of CrossFit Omaha. Now, normally, I don’t like putting pics of me up on the website (yes, that’s me in Buckeye red). the site is about you guys, not me, but just wanted to show you a glimpse of the fun craziness from last year’s throwdown. This was before workout 2 I believe as Ricky was giving us all a quick rundown of what we were to do. As you can see, it was a full house. What’s say we make it overrun with TOTF athletes?!!! CAN!
For those wanting to sign up, I have posted both a team and a free agent sheet on the whiteboard in the TOTF area. Please sign up by 1July and get me the money by 5July. – Coach D
Join Us for a CrossFit Games Fund Raiser Competition
What: Team Invitational Competition with CrossFit Lincoln Games Athletes Fundraiser – Stacie Tovar – Kyle Kasperbauer – Phil Kniep When: Sunday – July 8 2012 11:00 am – ?? Where: CrossFit Omaha 8938 L Street Omaha NE 68127 Details: •Teams of 4, comprised of 2 men/2 women, will compete in a Games-esque event, scalable for all abilities. o Get your teams to me by July 1st o If you want to go free agent, let me know ASAP & we’ll get you on a team •Competition will be followed-up with a cookout to give members of both gyms an opportunity to socialize & get to know one another. o Bring meat to grill & a side to share Cost: •$25 per person/$100 per team o Funds raised will go towards defraying some of the costs of our Games bound athletes. Anyone from any affiliate in town is welcome to join in on the competition. It will be a nice little precursor to the Cornhusker State Games.
I wonder which gym will have more teams representing?!?
You’ll use same weight for all sets, but last set will be for MAX reps. GO ALL OUT!
Set starts every 4 min.
Pic coutesy of CrossFit Centurion. Kelly Starret at a seminar demostrating imporper and proper positioning for a squat. The mechanics of any kind of squat remain very much the same. What I want you to focus on is the feet and knee positioning. Look first at the pic ont he left. At the feet, the toes are pointing fairly straight ahead and due to the funky positioning Kelly is in, the toes are going to start bearing a lot of the weight. That, as you well know, is a recipe for disaster in a lot of ways. We want to always turn the toes out at about a 30 degree angle. The body is set up to be this way naturally. Jump up and down and see where your feet are pointing when you land. Or if you are in a relaxed standing posture, see where the feet are pointing. Unless you are anatomically weird, this is the way things should work. In the pic on the right, the toes being pointed out allows the hip and knees to move naturally per the proper biomechanics of the lower extremities. The knees don’t want to be locked into a forced forward position, so turn the toes out and let them track normally. If you force them into this unnatural position, you can expect knee problems as the tibia and the femur flex and twist against each other. This is stress on the joint and all of it’s connective tissues and at some point under load, something is going to give. Not good… The toes out will allow the knees to track comfortably out over and along the same angle as the toes. Again, this keeps the joint happy by letting things move as they should. The adductors (inner thighs) are nicely activated in this knee out position so they can contribute to the control of the descent and upward movement out of the hole. The adductors will become stronger over time and will help the knees stay out on the drive up which will keep weight distributed nicely across the foot in an even manner. The knees driving in, as in pic 1, is a common thing with people who are not yet strong squatters with proper form. The body knows more power can be harnessed by using the quads to be the primary and dominant movers out of the bottom. The quads become involved when the knees and thighs are brought in. This takes the overall contribution of the hammies and adductors out of the mix and lends to that nasty torque and shear on the knee joint. The athlete needs to consciously think about forcing the knees out and weight on the heels as they come up out of the squat. Lastly about the knees, if they are out it allows the athlete to sink into the “ass to grass” position, so long as they can maintain optimal back positioning. This added depth is due to getting the muscles, bones and connective tissues of the hips out of the way. Try squatting with your knees forward and feel the hip flexors and the joint run out of room. Then put the knees out and notice all those hindrances are now moved out of the way and depth is increased.
It is so important the your air squat technique be flawless to properly execute a weight-bearing squat successfully. Therefore, practice, practice, practice!
Post weight used to www.logwod.com Post total reps from last set to comments
WOD:
Row: 3000m
Video courtesy of Concept2 Australia. Solid technique is the only way you’ll get a good time posted for a 3K on the rower. Review this video and be ready!
Video courtesy of Synergy Athletics. Need help on your bench press lock out? Then Floor Presses are right up your alley. The set up is similar to the Bench Press, just now you are on the floor. Shoulders are still locked back, still maintain a good soild arch in in the back with your butt firmly planted. For the floor press, you can either have your legs out straght, or have your feet planted on the ground. Use whatever works best for you. You MUST have a spotter. The spotter will lift the weight off a low rack, and will re-rack when you finish. Once you have the weight, lower the bar down as you would a normal bench, having the elbows drop straight down. Once the triceps are fully against the ground, press up. DO NOT BOUNCE THE WEIGHT OFF THE GROUND! Keep complete control of the weight through the entire movement!
For the Overhead Squats, hit full depth and ensure you keep active shoulders. For the Ring Dips, ensure your shoulders make contact with the rings at the bottom of the move and you get full lockout at the top. For Box Jumps, we will use Games Standards, meaning, your hips must fully open at the top of the box before you jump off. NO BOUNDING!
Extra Credit:
4 x 200m sprints. Rest is the time it takes you to walk back to the starting line.
Cash Out:
Overhead position: Start at 3:20 of this video. Video courtesy of Mobility WOD.
Pic below courtesy of the CrossFit Games site. Just wanted to share this story with you all about what a Military Affiliate (just like us) is capable of doing. Click on the pic below for the full Story of Shogun CrossFit.
If there are any athletes out there interested in competition, please see me over the next couple of days for info about a Throw Down benefit event at CrossFit Omaha on Sunday, July 8th. I will post details as a comment for this post. If interested, post in comments.
For the Wall Ball carry, you can have the ball anywhere you want, but DON’T DROP IT! For Wall Balls and Med Ball Cleans, ensure you hit full squat depth on every rep for them to count. For the Wall Ball Sit Ups, your shoulders must hit the mat for the rep to count.
CrossFit Team Offutt Tactical Fitness 