Archive for April, 2012

Tuesday 20120501 Open Workout

Posted: April 30, 2012 by totactfit01 in Uncategorized


Hollow body position/Hollow Rock

Videos Courtesy of Gymnastics WOD.  A recent visitor to Omaha, Coach Paoli going over the hollow body/hollow rock positioning.  The Hollow Body is essential in so many movements.  Key to keeping good midline stablization.

Watch both parts.  Learn how to transfer body tension while maintaining the neutral, hollow position with the Hollow Rock.  Learn it, love it!

Ring Dip

Now that you’ve learned that hollow positioning, translate it into tight core in ring dips


Max effort on Push Ups, followed by Max Effort on Sit Ups, followed by max effort on Pull Ups.

Rest 5 Minutes.  During this time, figure out 40% of your max effort rep numbers for all three movements, because at the end of your rest…

On the minute for three minutes, do 40% of max effort reps of push ups.  At the end of third minute, you will start…

On the minute for three minutes, do 40% of max effort reps of sit ups.  At the end of the third minute, you will start…

On the minute for three minutes, do 40% of max effort reps of pull ups.

Record max effort numbers and successful sets to comments/

Extra Credit: 3X L-Sits 30 Sec.

Pic of the great Annie Sakamoto courtesy of CrossFit Norcal

Cash Out:

3 sets of 10-15 reps of  GHD sit ups

Pic of the those involved in the first ever Team Offutt Tactical Fitness Paleo Challenge.  Can’t wait to see the changes at the end of 30 days!  Be strong!

Monday 20120430 Open Workout

Posted: April 29, 2012 by totactfit01 in Uncategorized


Bottom of Squat Position

Video courtesy of Mobility WOD.  One of the areas people lose their positioning on the squat is at the bottom.  This drill will help that problem.  Hold the bottom for 3 minutes.  Follwed by…


Work on 3RM on Back Squat.

After 2 sets of 15 with an empty bar, go 7, 5, 5, 3, 3, 3.  Increasing weight each set.



15x 90%(3RM) BS

Farmers/Object Walk 400m @ 1.5/1  Pood or 45/25 # Bumper Plate.  Carry one in each hand

80 Iron Mikes (alternating jumping lunges)

Video courtesy of Hyperstrike.  Good illustration of Iron Mikes

15 minute cutoff

Record time/thoughts to Comments/

Extra Credit (for the more advanced, but anyone can try!) – 25 GHD’s

Cash Out:

Couch/Band Stretch. 2 min ea for ea leg

The CrossFit Regional Season has begun!  For coverage go here

Paleo Challenge!

Posted: April 27, 2012 by totactfit01 in Uncategorized

This Sunday, we will be having a special meeting at 1400 in the TactFit area to discuss our Paleo Challenge.  We will have Jen Crawford-Petersen giveing a smeinar on the benefits and method of Paleo eating.  After that we will lay down the rules for the challenge.  This will be followed by a suprise WOD.  So a full day of fun!

Come join us! What do you have to lose, other than stuff you don’t want! 🙂

Friday 20120427 Open Workout

Posted: April 26, 2012 by totactfit01 in Uncategorized


-Spend 10 minutes working hip mobility

Go through the Super Squat Hip sequence, the groin stretch from earlier this month.  Use the time for whatever one you want to try.  Or, try this new one…

I’ll say it for you….OUCH!!!! 🙂  Be careful with this one, and please use a partner when placing the plate on and off.  Team up, you’ll have time.

-Spend 5 minutes “Mashing” triceps to get a good front squat rack position.

Video courtesy of Mobility WOD.  Watch at the 3:05 mark for the tricep work

-Work muscle up technique

Video Courtesy of CrossFit Santa Clara.  Jason Khalipa going over the Muscle Up Technique.  For a lot of you, this will be the second or third time this month you’ll be getting to work on this technique.  How far into the progression did you get last time?  Did you get a muscle up?   Did you get past doing these on your knees?  Where would be a good place to find this info?  YOUR LOGBOOK!  You don’t have one?  What?  Having a log book is so essential to tracking your progress.  Results happen at a better pace when you track them!


Π(pi) Guy

Finish the below in 12 minutes:

Do reps of 3, then 1, then 4 (get it? Π?) of

Muscle Ups

Handstand Push Ups

Front Squat (225/135)

So, you will do 3 Muscle Ups, 3 HSPU, 3 FS, the 1 MU, then 1 HSPU, then 1 FS, then 4 MU, then 4 HSPU, then 4 FS.

YES, this is a very short time period, meaning, we want you to (safely) haul ass through this WOD!  Short amoutn fo reps, short time = High Power Output in a very short time

Scaling options will be…


1 MU = Prescribed

1 HSPU = Prescribed

Front Squat = Prescribed


1 MU = 3 Chest 2 Bar Pull ups, 3 Ring Dips

1 HSPU = Inverted Push up on Box

Front Squat = Adjust Weight Accordingly


1 MU = 3 Regular kipping Pull ups (no band), 3 Ring/Box Dips

1 HSPU = Inverted Pushup on Box

Front Squat = Adjust Weight Accordingly


1MU = 3 Banded Pull ups, 3 Box Dips

1 HSPU = Barbell Shoulder Press (135/95) – or adjust accordingly

Front Squat = Adjust Weight Accordingly

Write time/scale options to comments/

Cash Out:

Lat Stretch on floor, Foam roll out back

Thursday 20120426 Open Workout

Posted: April 25, 2012 by totactfit01 in Uncategorized


Medball Cleans

Picture courtesy of FunctionalStrengthCrossFit

Straight from your CF Journal Study Guide


• Stance = shoulder width or slightly wider/ Weight in heels/Back arched/lumbar curve locked in/Shoulders over the ball/ Ball on the floor between the legs with clearance for the arms/Arms straight, palms on outside of the ball; fingertips pointing down


• Accelerate through the heels from the ground to full extension of the hips and legs/Shrug, with straight arms/Hip retreats; land in a full front squat, with the elbows beneath the ball/Stand to full extension with ball in the rack position to/complete the movement/Return to setup

Here’s the progression we’ll go through

1. Deadlift (focus on good setup)

2. Deadlift Shrug (focus on fast extension and shrug with no arm bend)

3. Front Squat (focus on depth of the catch)

4. Shrug and Drop Under (focus on shrug and beating the ball down, catching low and tight)

5. Full Medicine Ball Clean


The coaches will go into technique before class, as well as go over scale options such as walking your legs back instead of dropping down.  Well also touch on how the pushup down does not have to be strict.  You can actually use it as a mini break as long as you catch your body safely.  For extra research, take some time and look up some good videos on certain websites like mobility WOD or CrossFit HQ.


10! (10-9-8-7…)

For time


Medball Cleans (20/14)

Box Jumps (24/20)

So 10 Burpees, 10 Medball Cleans, 10 Box jumps, 9 Burpees, 9 Medball Cleans, 9 Box Jumps, ect….

Cash Out:

Take a good 5-10min to stretch the hips and legs

Video Courtesy of Reebok CrossFit.  I dare you to watch this and not want to do a WOD!  Get some!

Wednesday 20120425 Open Workout

Posted: April 24, 2012 by totactfit01 in Uncategorized


KB Swings –

Video courtesy of CrossFit HQ

Points to remember:
Drive with hips
Maintain good lumbar curve, tight core
Weight in the heels, chest up
Finish with weight fully extended overhead, active shoulders

Overview of Ground to Overhead

-This can be any way you want.  Full snatch, power sntch, power clean and jerk, full clean intoa thruster, whatever you want.  Whatever you are the most efficient at.  The only requirement is the bar starts on the ground and ends with you standing, hip fully extended and active shoulder, arms locked out overhead.


The Gas Guzzler

For time

10 Ground to Overhead (135/95)

25 Ring Dips

10 Ground to Overhead

Row 500m

10 Ground to Overhead

25 KB Swings (1.5/1)

10 Ground to Overhead

Run 800m

Post thoungs/time to comments/

Cash Out:

Find your O2

Video from last Sunday’s “Headhunter” WOD.  Thanks Coach Bryan for putting the clips together and to some good music.  I apologize for some bad camera work  (my fault) and a little bit of cussing (my fault again). 

But, once again, thank you all who cmae out to make this an awesome event honoring some great soldiers.  Never forget.

Tuesday 20120424 Open Workout

Posted: April 23, 2012 by totactfit01 in Uncategorized

 Hip and Ankle mobility.

  • Perform the ankle mobility by tying a band around a squat rack, putting it around your ankle, move banded foot out from rack for tension on the band. Squat down and move knee around, taking that banded ankle through a dynamic range of motion.

To illustrate, video courtesy of Mobility WOD.  Just watch the first 2 and a half minutes for the band stretchUnlike what Kelly does on the video, we can use the rig to anchor down our bands.  No broken doors, right?  Either pair up to hold the foot down, or do it on your own.  Do two minutes each side.  Make sure you do a squat test before, after one leg, and after two legs.

This will lead right to our skill work of……


Back Squat Technique

  • Shoulder width stance, Hips back, heel planted, knees track with the toes, feel like you’re contracting the hamstrings when coming down, Drive through the heels, chest up, Head neutral.


3 Rounds For Time:

5 Back Squat (225/135)

10 Burpees

15 Round offs/ Cartwheels

20 Sit ups

Post time/thoughts to comments/

Cash Out:

Stretch out hips and regain sense of balance

Great shot of our most recent on-ramp graduates.  Watch out for these beasts! (and I mean beast in the nicest way possible)

Monday 20120423 Open Workout

Posted: April 22, 2012 by totactfit01 in Uncategorized

Skill: Stride work

Video courtesy of expertvillage.  Keys to remember here are the explosive start out of the block to establish your pace, and also not tensing up, but allowing the body to relax and keep your strides constant.


6 Sets of:

Sprint 400m (All Out!)

Rest 2 minutes between sets

*Hold sets within 10seconds of each other*

The clock will be continually running, so as soon as you finish, look up to the clock to A) get your 400M time and B) figure two minutes from that time to start the next round.

What you will be recording will be your total running time.  So, you can do this one of two ways….

A. Write down all your start and finish times for each set.  Add these up to get your total.

B. Take the total time it took you with the run and rest periods and subtract 10 minutes (rest time).

Either way will give you your total work time.  Post this number to comments/

Cash Out:

Spend 5 minutes Rolling out Calves, Quads, and Hamstrings

Spend 5 minutes stretching Calves, Quads, and Hamstrings

Pic of the awesome group that came out Sunday afternoon to pay tribute to the nine Soldiers killed 5 years ago today.  Here’s to hoping CrossFit HQ adds “Headhunter” to their list of Hero WODs.  Thanks once again to all of you that came out to pay your respects.

Sunday 20120422 Hero WOD

Posted: April 20, 2012 by totactfit01 in Uncategorized


9 Rounds, each for time of:

5 Deadlift 275/225 lb

7 Pull-Ups

30 Feet Lunge Walk w/ 45/25 lb plate overhead

8 Hand Release Push-Ups

2 Pistols per leg

90 seconds rest

Post total time to comments/

Post round break downs/thoughts to comments


23 April 2007 two suicide truck bombers attacked an outpost located in As Sadah, Iraq. The explosion killed nine soldiers from the 5/73 Cav (Recon) of the 82nd Airborne Division and wounded 20 others. Together, their deaths represented the single deadliest day for the 82nd Airborne Division since Vietnam in June 1969. USA Today article located here…
9 Members of 5/73 Cav (Recon) “Headhunters”:
1LT Kevin Gaspers – Hastings, Neb
SSG William Moore – Benson, N.C
SSG Kenneth Locker – Wakefield, Neb
SGT Randell Marshall – Fitzgerald, Ga
SGT Brice Pearson – Avondale, Az
SGT Michael Vaughan – Otis, Ore
SPC Jerry King – Browersville, Ga
SPC Michael Rodriguez – Sanford, N.C
PFC Garrett Knoll – Bad Axe, Mich

As you can see from the info above, two of the fallen soldiers were local Nebraskans, and our own Braden Hestermann was the medical platoon leader for the 5/73 Cav when the attack happened.  On the day before the 5th anniversary of the attack and in honor of his fellow soldier’s sacrafice, we will dedicate this WOD to their memory.

We our in the process of submtting this Hero WOD up to CrossFit HQ to be included in their list of Hero WODs.  You, the athletes that come out this Sunday, will have the privilege of being the first Affiliate group to do this WOD before anyone else.  Please, if you can make it, join us to not only honor those who gave the ultimate sacrifice for our country, but also to celebrate the gift of life, liberty, and happiness their sacrifice gives each and every one of us.

As with other Hero WODs, if you have access to a kevlar vest or weighted vest, feel free to bring it with you.


Friday 20120420 Open Workout

Posted: April 19, 2012 by totactfit01 in Uncategorized


1. The noon class has now been moved to 1130.  Please plan accordingly.

2. We are planning a very special WOD for this Sunday.  Details coming REAL soon.


Handstand Walk

Things to remember in HS walking.  Tight Core, Head sighting the ground, Toes pointed, Glutes tightly clenched

Videos today courtesy of Gymnastics WOD.  Yes, I hate Carl Paoli too.  I strive to get my handstand walk as effortless as his. Love this progression for training your body on moving your center mass forward, initiating the walking motion from the hips to the shoulders, and falling forward into the walk (think of it as upside down pose running).  What I also love is this type of progression will help you get used to being upside down before you just jump out to an open floor and go.  Now what happens if you fall?….

For video two, this is a MUST for all of you.  You must learn how to roll out of the fall.  Two good things about doing the roll.  1, you won’t break your neck. 2. IF you know how to roll out, you will allow your body to get up into the handstand walk.  What I normally see people do in HS walks is not get their body vertical enough.  If the body is not vertical, you won’t be able to move forward.


Courtesy of CrossFit HQ.  To do these you will have a plate (or stack of plates) on each side of you as you sit on the floor, legs out straight. You will then hold you body off the ground by placing your hands on the plates, lifting your butt off the ground.  From there, lift your feet off the ground, straightening legs out so your toes are even with your quads. I would go through the progression shown here of getting up and having the legs in the tuck first.  Once you can hold this for a good while, start trying to extend the legs out.

Prior to going into an L-sit, I HIGHLY suggest going through this drill.


2min Max L-Sit

2min Max HS Walk

Rest 2min

2min Max Rep Pull ups

2min Max Rep Box Jumps (24/20)

Rest 2min

2min Max Rep Sit up

2min Max Rep Air Squat

Scoring for L-sit is # of seconds ÷ 2. Scoring for HS Walk is for yds. Every other exercise is for Reps.

Record total reps to comments/

Cash Out: High-five everyone!  Congrats to all of you for making through this week!  And, if you can spare the time, come out this Sunday at 1500 for a very special WOD.  Details to be released tomorrow.