Tuesday 160105

 

Saturday warm up fun

Saturday warm up fun

 

The Team received all our care packages & were extremely Thankful & Grateful for all the Xmas cheer LCF style.
Words cant express the appreciation from SFC Aron Konery. They are expected home sometime around the end of February.

As you know SFC  
Caleb Brewer was severely injured in Afghanistan on 04 DEC 2015 (on his 31st Birthday). He has already had both of his legs amputated. He has been at Walter Reed Military Medical Center in Maryland undergoing care (they are trying to save his hand as well) Currently in Texas.  Caleb has a wife and two small children (ages 4 and 1). Caleb is in 19th Special Forces Group which has headquarters in both UT. He has recently arrived at Walter Reed and his wife has joined him there. Caleb is continuously in and out of surgery and consciousness but seems to be in good spirits when he is conscious.
Update: SFC Caleb Brewer is doing great recovery along with his Wife and two girls. He just received a skin graft and is expecting to be free of wound drains any day now. He is slowly integrating PT and needing less and less pain meds. TFD has been saving grace for Caleb & his family. Caleb has had difficulty finding words of thanks. Everybody has done so much and he is motivated to give back in his way when he can.

There is more information about Caleb and how to help him and his young family on our FB page. Caleb still has a long road to go..

HOW TO DONATE: http://www.taskforcedagger.org/donate.htm

* Please specify that your contribution is for the SFC Caleb Brewer family in the notes section. If you are using a server that does not have a notes section please email Keith David, one of the founders of TFD, at keith.david@taskforcedagger.org to provide him with the information regarding your contribution. TFD is a 501(c) 3 non-profit charity and all contributions are tax deductible.

Dynamic Warm-Up – Mobility
Prepare for..

Conditioning:
Death by 50m for 10 minutes:

WOD: CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:
Minimum 3 rounds for each athlete. If you do not make the time cap, keep working for 3 rds, go back down to the round you were able to complete and stay at that weight and rep count.
From 0:00-3:00
Two rounds of:
10 x Overhead Squats 95/65, 75/45, 55/25
10 x Chest-to-Bar Pull-Ups, pull-ups, ring rows
From 3:00-6:00
Two rounds of:
12 x Overhead Squats 95/65, 75/45, 55/25
12 x Chest-to-Bar Pull-Ups, pull-ups, ring rows
From 6:00-9:00
Two rounds of:
14 x Overhead Squats 95/65, 75/45, 55/25
14 x Chest-to-Bar Pull-Ups, pull-ups, ring rows
Etc., following same pattern until you fail to complete both rounds within the 3 minute period. STOP AFTER THE ROUND OF 18!
If you successfully complete the round of 18, please pat yourself on the back and know that you will be in a good spot to gut it out strong in the round of 20s should this event pop up in 2015.
DO NOT go for more just for the sake of comparison – We don’t want the additional volume to jeopardize training for the rest of the week

*Scale weight, movements and reps as needed for progression and smooth speed through the 3 minutes.  Ask your coach for help.

COOL DOWN:

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
B. Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80%
Strict Handstand Push-Ups x 6 reps
*Customize your reps to suit your ability. If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps or work on negatives.
In either event, you should have at least 15 seconds to transition back to your front squats after your final HSPU.

C. Five sets of:
3-Position Clean (high hang, mid-thigh, 2″ below the knee hang)
Rest as needed
Goal is perfect mechanics. Do not exceed a load in which you can NOT maintain perfect mechanics.

D.Four sets for max reps of:
30 seconds of Power Cleans @ 60% of 1-RM Clean
Rest 90 seconds

*Note the weight used and the reps achieved. From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.

*Optional Additional Session Perform only if you have time for two separate sessions separated by at least 3-4 hours, or am pm sessions.
E, Three sets of:
Run 400 Meters @ 70-75%
Run 400 Meters @ 75-80%
Run 400 Meters @ 80-85%
Walk 400 Meters
Rest 1:1 between sets
* Use Tru-Form runner if roads are icy. Best done with a clock & partner

 

One thought on “Tuesday 160105

  1. Sorry I’ve been forgetting to post

    B 235 and 6, first 3 sets to 2″ deficit. ground after that. kept the weight on the low end after not squatting for a month
    C 205,210,215,220,225
    D 9,9,8,7
    A 188 (12 OHS in second set of 16)
    first time I did this I got 200, second time I got 198. I know I can get into the 18 but I’ve had 5 straight days of shoulders so I’m toast.

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