CrossFit Team Offutt Tactical Fitness

Strength:

Tabata Front Squat (95/65)

To review, Tabata is 20 seconds of work, followed by 10 seconds of rest.  This cycle is repeated 8 times.  Your goal is consistent intensity.  Your score will be the lowest round total of any round. So, if you got 8 your first round,  6 in round two, then 10 for each remaining round, your score is 6.  BUT,….Do.Not.Sandbag!  Don’t give about 70% on round one, set an okay number (okay is relative, okay for you, maybe not for someone else), and then cruise through the rest of the rounds.  Push yourself each and every round!  Is there a chance you might end up with one round that is low?  Sure, but isn’t there an even GREATER chance that you could push yourself to a new level and get more front squats than EVER before?  Dare to be great.

Therefore, enter lowest round to www.logwod.com but put your lowest AND HIGHEST round to comments.  Hell, put EVERY round you did to comments.  Also, put how you thought the workout went, how you felt, what curse words were going through your head as you were trucking through these front squats.  And be proud of WHATEVER number you put up!

WOD:

100 burpees for time (10 minute time limit)

We saw this vid at the start of the CrossFit Games Open (so don’t worry, you don’t have to jump to a 6″ target above your reach, just jump and clap), but I think the lessons Carl Paoli goes over are esential for today’s WOD.

Courtesy of Gymnastics WOD

I suggest coming in BEFORE class starts (you late showers know who you are!) and do the mobility piece Carl talks about. Then, go through the motions for the burpee.  Main thing to remember is hips high when you bring your feet back in, and do NOT drive with the knees.  Drive UP with the hips!  As he says, it’s like a toe to bar on the ground.  Will you see these in the warmup/setup for the WOD?  Maybe.  But we could always use more practice!

Also, don’t forget the current AM on-ramp class will be testing out at 0700.  If you are coming to the 0600 class, hang out and cheer them on!  IF you come to the noon class, still come in at 0700 and cheer on your future Open Class brothers and sisters!

Cash Out:

Tabata rollout

Strength:

Press

8 sets of 2 at 87% of your 1RM

Missed a  rep? 3 push presses with same weight.

3 min between sets

Picture courtesy of Coach Rippetoe’s “Starting Strength”   The picture illustrates the “kinetic chain” of the press.  Oh, you thought strict press was just all shoulders?  No, no.   As Coach Rip mentions “The press involves the entire body down to the feet against the floor, using all the trunk musculature and the hips and legs to stabilize the body while the shoulders, upper chest, and arms press the bar overhead.”  What does this mean to you?  Lock your legs out and keep your core tight to generate more power in the press!

WOD:

50 KB swing (1.5/1) UNBROKEN

Immediately followed by..

25 wallballs (20/14) UNBROKEN

Ball held in hands no more than 2 sec before initiating movement.

2 burpees per rep penalty if it is not unbroken. Example, Only 40 KB swings and had to put it down? Finish your swings, then you owe 20 burpees after your swings are done, but BEFORE wallballs.  Same goes for Wall Balls.  Only got 20 unbroken? 10 burpees after you finish your remaining Wall Balls.  How to prevent this?  Solid technique on both movements, and DON’T STOP! 

But, do NOT sacrifice form for more reps.  If you don’t hit full depth on your squat in the wall ball or you do not hit the target (10′ for guys, 9′ for ladies) with your wallball, the rep does NOT count.  If you have a no-rep, that counts as a break in your reps, meaning that will be the start of your burpee penalty.

Same goes for KB swings.  If you do not finish with the KB completely upside down, and your shoulder in the active shoulder position as in this pic (Courtesy of ATP Kettlebells)

You will hear only two words from your coach NO REP! Don’t make your coach say No Rep!

Get after it!

Cash Out:

250 Row.  Concentrate on your technique

Strength:

Squat

72.5% of  1RM

20 reps (UNBROKEN!). DO IT!

Want to see what 20 reps in one set looks like?  Courtesy of Brick CrossFit.  Top Games competitor Andrea Ager doin’ work!  We gonna hear some war cries like this?  Also, notice, she goes to FULL depth all 20 reps!

All this month you guys have been building power in all aspects of squat.  You should FLY through these, BUT don’t cheat yourself out of full range of movement!

WOD:

AMRAP 10min

10 Ring Dips

10 Body rows

Cash Out:

Roll Out Hamstrings – 2 min ea side

Roll Out quads – 2 min ea side

Strength/Skill:

Romanian Dead Lift

Courtesy of CrossFit BN

Note flexed knees the whole time, hamstring contraction.  This movement is great to help with the negative portion of a normal deadlift. By keeping the flexed knees, you get full engagement of the posterior chain.  The increase in strength this will bring to your deadlift is so very vauable!

High hang cleans.

Courtesy of Train the Right way.  Notice the trasition.  We’ll start from going off the bottom of a dip/drive position (mid-thigh) to 2 inches from open hips, to 1 inch, to a full high hang, where the hips are fully open, and the only momentum build will be a high shrug to move the bar and then you QUICKLY drop under the bar.

We will only take a little bit of time working these two manuvers to get you familiar with them before we move on to…

WOD:

For time

21-15-9

Burpees

Pullups

On a WOD like these, having butterfly pullups comes in very handy.  If you still do not have kipping pullups down, continue to work them.  If you are looking to move to a more advanced move, Chris Spealer from CrossFit Park City gives a great progression video (thanks for finding this Joe!)…

Cash Out:

 3×10 Reverse Hypers

3xmax reps bar dips

Strength:

Thruster (don’t use racks, but you can squat clean your first rep) 115/75

10 minutes.

5 reps  the first minute down to one on the fifth minute, back to 5 on the 10th minute.

So, your reps will be 5,4,3,2,1,1,2,3,4,5.  Sets begin on the minute.  Missed reps require a front squat with that weight after time has expired

After watching all you guys put in some monster efforts on the thrusters in the CrossFit Open 1.5 WOD, one thing became very clear.  We as coaches would not being doing right by you unless we do a refresher on proper form throughout the Thruster movement.  This is not a knock on any of you.  I am amazed daily on the progress each of you make.  It just means we want to help you all refine your technique to make this movement more effficient.  What’s the benefit of that?  You’ll be able to move larger loads safely.  Meaning, you will get stronger and NOT hurt yourself.

Courtesy of CrossFit Santa Cruz.  Some good pointers from the 2008 CrossFit Games men’s champ, Jason Khalipa.  Main points to remember, make sure the bar has contact with the shoulders in the front squat, keep the elbows up during the front squat to avoid banging into your knees (unless you want a broken wrist or arm), and see the change in momentum after you come a few inches out of the front squat and really accelerate through the hips to launch the bar in the air.

Post successful rounds/thoughts to comments/www.logwod.com

WOD:

Mini Chipper

750m Row

30 Deadlifts 135/95

40 burpees

50 wallballs 20/14

150 double unders

20 min cutoff

Remember, chippers are like eating an elephant, take it down one bite at a time.

Record time/thoughts to comments/www.logwod.com

Cash Out:

Couch stretch – 2 min ea side

KB+PVC shoulder stretch

Courtesy of CrossFit HQ.  Like Rob Orlando mentions, don’t treat this like a deadlift or try pushing it across the floor.  Aim for a 45 degree angle, use hip drive!

Why am I talking about tire flips?….

Partner WOD:

Teams of two

For Time

-70 KB swings (1.5/1)– go unbroken as far as you can.  Once you put the KB down, your partner takes over.  This continues until all reps are met.

– Tire flip 40M (Big tire for guys/small for women) (length of black mats), start on end by cage

– 70 partner pull ups (use squat rack pullup bars).  Pull Up is strict with partner pushing up on your back. Go until you can’t then switch positions.  This continues until all reps are met.

-400M run.  Start and finish by tire.  Partners MUST stay at same pace, so you go as fast as the slowest person.

– Tire flip 40M (Big for guys/small for women)back toward cage

-70 tire jumps.  Just like a box jump but with a tire.  Go unbroken.  Once you pause, partner takes over.  This continues until all reps are met.

Post time/thoughts to comments

Courtesy of CrossFit FBO.  What?  You thought you were the only one with excuses?  Nope.  We all hit that spot where we battle with the decision to sleep that extra hour or get our asses to the gym.  Win that battle!

Cash Out:

GHD 3×10

Reverse Hyper 3×10

CrossFit Open 12.5

Video courtesy of CrossFit HQ

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters

3 Chest to bar Pull-ups

6 Barbell Thrusters

6 Chest to bar Pull-ups

9 Barbell Thrusters

9 Chest to bar Pull-ups

12 Barbell Thrusters

12 Chest to bar Pull-ups

15 Barbell Thrusters

15 Chest to bar Pull-ups

18 Barbell Thrusters

18 Chest to bar Pull-ups

21 Barbell Thrusters

21 Chest to bar Pull-ups…

This is a timed workout. If you complete

the round of 21, go on to 24. If you

complete 24, go on to 27, etc.

Weight for Thursters:

Men – 100

Women – 65

For movement standards and Master’s (55 and above) see…

CrossFit Open workout 12.5

Let’s get after it!

Strength:

Squat
3×5
Goal is to use 85% of your 1RM
5 min rest between each set
Take each rep to FULL depth. If your range of motion will not allow this, ensure you and the coach set up where your full range of motion is and use either a stack of weights or a med ball as a target that MUST be hit each and every rep for the reps to count.  If you do not hit that depth, NO REP!  You have 5 total minutes in between sets, so don’t cheat yourself by not using your full range of motion.

Post weight used to comments/www.logwod.com

WOD:

3 Rounds for Time
15 no pushup Burpees (also known as Up-Downs)

15 box jumps(24/20)

15 double unders

Post time/thoughts to comments/www.logwod.com

For Up-Downs.  Courtesy of CrossFit Maxim and CFHQ.  Watch at the 1:20 mark for Up-Down demo.  Main points to remember are thighs must touch the ground at the bottom with arms locked out, and your hips fully open at the top.  No jump or overhead clap required on these.

For Box Jumps.  Courtesy of Gymnastics WOD, Coach Paoli gives some good points on chest position during the jump as well as hand/arm position on the land.  Just remember, unlike in this video, we will be using the CF Open standard of no POGOing off the top of the box.  POGO off the bottom all you want, but you must stand and open the hips at the top.

Cash Out:

Roll Out Back – 2 min

Roll Out Hamstrings – 2 min each side

Strength:

Deadlift
Find a heavy weight, roughly 85%  of 1RM
Five minutes of work
5 reps 1st minute
4 the 2nd minute
3 the 3rd minute
2 the 4th minute
1 the 5th minute

Sets start at the begining of every minute

Maintain perfect form on every rep

Post weight used to comments/www.logwod.com

Courtesy of Mobility WOD

Try the above stretching sequence BEFORE class starts.  So, come in early and get this piece done before 1200 or 1700, or do right now, and maybe a few hours prior as well.  Don’t forget the last stretch he shows for lats and tricep.  Will come in handy after pushing hard on Monday

WOD:

For time

10! (10,9,8,7,6,5,4,3,2,1)
Overhead Squat (95/65) – weight must be picked up off the ground.  No racks!
Hand Release Pushup

For Hand Release Push-ups, feet are on a 25# plate to keep thighs from touching the floor.  If the thighs touch the floor, NO REP.  If the chest does not touch the floor, NO REP.  Why keep the thighs off the ground?  If forces you to lock in your core and keep your body straight.

Post time/thoughts to comments/www.logwod.com

Cash Out:

Tabata plank:
20 sec hold of a plank, 10 second rest for 8 rounds.

Strength:

Front Squat
5 sets of 3 reps
Goal is to use 85% of 1RM, if you don’t have a 1RM, find a heavy weight.  Adjust weight if need be.  Goal is to find the heaviest you can handle for 3 reps at a time.

REMEMBER: Set up a good rack for the bar to rest on.  Keep the elbows high.  In the warmup we will work on flosing the tricep/shoulder area to help with that.  Really force your chest to stay upright.  Fight for it!
Sets start every 4 min

Post weight used/thoughts to comments/www.logwod.com

WOD:
(Full squat) Clean and (Split)Jerk @80% 1RM (remember that 1RM you set last week?) If you did not set a 1RM last week, see how 50% of what you just used in Front Squat feels like.  If it is too light, add weight.  You’ll have 5 minutes to set the weight you plan to use.
1 Rep every min on the min for 15 min:

If you cannot answer the bell at the start of any minute or if you miss any rep, you will owe 50 double unders at the end of the WOD.  So, if during the WOD you miss the rep on round five, and then in round 10 you don’t feel you recovered enough, so you rest until the next minute, you will then owe 100 double unders at the end of the WOD.  Questions?

Record total number of successful rounds and weight used, and thoughts to comments/www.logwod.com

Cash Out:

Couch stretch 2 min ea side

Dead hang from bar, 60 sec total

A look at our most recent On-Ramp grads.  Welcome guys and gals!  We’re your new family now!

And also…

Big shout out to the Green Team that came out for the Dirty Leprechan this Saturday.  Good time was had by all!