CrossFit Team Offutt Tactical Fitness

ANNOUCEMENTS!

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.

Skill:

Power Cleans

Video courtesy of DWHA.  Notice how high the bar gets before the lady ever bends her arms.  That’s straight hip power.  Violent and powerful!  Feel like you’re leaping out of your body when you hit that second pull.  In the warmups and skill work, use hang power cleans to find your EXPLOSION point!  That is the area that when the bar makes contact, you begin that second lift that gets that bar airbourne!  There HAS to be a big change in momentum between the two lift.  The first lift (from the floor to mid-thigh) is at a deliberate, deadlift pace.  The second lift (from mid-thigh or EXPLOSION point to rack position) is the FASTEST speed you can get it up there.  It should be shot-out-of-a-cannon speed!

WOD:

On the min, Every min, for 20 Min:

• 3 Power Cleans (185/105)
• 5 KB Swings (1.5/1)
• 8 Sumo Deadlifts (185/105)

If you do not finish the current round before the next minute starts, do not start again. Wait until the next minute to start another round. Score = # of Rounds Completed

Record successful rounds completed to comments/www.logwod.com

Some good clean fun to laugh at.  Video Courtesy of the AWESOME folks at CrossFit Oahu(Thanks for finding this, Mieke!).  We wouldn’t have any of these folks in  our group, would we? 🙂  Do me a favor?  Don’t name names, but rather, self-identify in comments.  (I’ll admit, I’m a sweat beast!) Remember, good clean fun folks!

Cash Out:

100 Double Unders

QUICK ANNOUNCEMENTS! 

1. Begining this Thursday, the scheduled noon classes will be moved to 1130.  This goes for all Tues/Thurs/Fri classes.  Those will all be at 1130 from now on instead of noon.  Thank you.

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

Skill:

-Thrusters

Think of them as Wall Balls with a bar

-Pull Ups

If you don’t have kipping, work with a band.  Don’t forget, log what band you use so the next time you try these, you’ll know what band you used, and whether or not you’re ready to move the the next smaller size.  The goal of using a band is to get you closer and closer to not using a band.

WOD:

 “Holbrook”

• 10 Rounds, Each Round for Time:
  • 5 Thrusters (115/80)
  • 10 Pull ups
  • 100m Sprint
  • Rest 1min

Post total time(as well as fastest and slowest split)/thoughts on the concept of hero WODs to comments/www.logwod.com

Photo courtesy of CrossFit.com

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Cash Out:

Walk 200m

Stretch Shoulders and Lats

Skill:

5 minutes of Double Under Practice

Video courtesy of CrossFit Park City.  Notice Chris Spealer keeps his shoulders nice and relaxed during the double unders.  This really becomes important when you are doing a WOD where the exercise before you do double unders taxes the shoulder/chest area like…

Hand Release push ups

Keep your core tight all through the movement.  This will enable you to avoid having your body bow during the push up.

WOD:

5 Rounds For Time:

• 15 Hand Release Push ups
• 30 Double Unders
• 50 yd Bear Crawl

For double unders, remember the skill you just covered.  Stay FOCUSED and in the zone!  The push ups are going to make your shoulders and chest sore, so, let them relax during DUs by keeping all the motion in the wrist, not the shoulder.  Also, putting the bottom of the rope handle in the middle of your palm will help keep the spinning motion in the wrist, and keep the hands in front of you, not behind you.

Post time to comments/www.logwod.com

Cash Out:

Partner Chest Stretch (Arms behind back)

Lat Stretch

Coaches Mieke and Bridgett rocking out one of the WODs during the Level One Cert last week.  These ladies are a great example of the awesome people we have here, both as coaches and as members.  I salute you both!

Mobility:

Hip Mobility (Couch Stretch, Wall groin stretch) – Couch stretch will be for 2 minutes per side.

Roll out back w/ overhead position –

Courtesy of Mobility WOD.  For the groin stretch, watch from about the 1 minute to 1:50 mark.  That will be the stretch we do.  Once in position, we’ll start pushing the knees out for 30 seconds.  We’ll repeat this for at least 2 more sets. For rolling out the back in the overhead, watch the 3:10 to 4:10 mark.  We’ll do 10 reps of this before moving on.

Skill:

Practice Clean & Jerk

Photo courtesy of The Rockzone.  Natalie Burgener going through a full squat clean and split jerk.

You can practice either power cleans or full squat cleans(from the ground no matter what).  Note:  To efficiently move higher loads, the full squat clean works best, as successfully pulling your body UNDER the bar after the hip explosion means the bar does not have to travel as high as a power clean to get into your shelf/rack postion.

The jerk can be either regular jerk or split jerk, which ever you are more comfortable with.

which will prepare us for….

WOD:

Clean & Jerk 1RM:

After we have completed the above warmup on technique, reps for the sets will be 5-5-3-3-1-1-1-1, increase in weight every set.

Sets will be begin every 2 minutes

post 1RM to comments/www.logwod.com

Followed by the Med Ball Panny Game!  What is the Med Ball Penny Game?  Looks like you’ll have to show up to find out!

Post feelings of med ball penny game to comments

I had to take this down the other day, but now that all have made it through the class, I would like to congratulate all those who made it through the CrossFit Level One Certification last Wednesday and Thursday.  Big thanks to Todd Widman, Nicole Gordon, and Joe Westerlin for great instruction and being all around great people.  The world of CrossFit is better thanks to folks like you.

Skill:

Skill:

Running Technique

WOD:

Run 5K

One of the beauties of CrossFit is being prepared for the unknown and unknowable.

We strive to help you, the athlete, improve in….

Cardiovascular/Respitory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

In doing so, you will be prepared for whatever we throw your way.  We will make you not only better athletes, but improve your physical comfort of living.

To do that, we will guide you in the right path.  That doesn’t just mean when you show up at the gym for the WOD.  On this site, our goal is to inform you of what skills we will review that will prepare you for the WOD.  By doing so, we will give a good example of the movement(s) involved, but we highly encourage you, the athlete, to take this as your starting point.  Research more on your own.  Mentally go over those movements in your head, and come prepared to do work once you get to the gym!

So, our new plan is that you will find out the WOD once you arrive at the gym, not before.  Give us your thoughts on this new direction.

As always, we want to make CrossFit Team Offutt Tactical Fitness the best affiliate in the DoD!….and one day, the WHOLE WORLD! 🙂

Cash Out:

Band stretch on hips and hamstrings

Skill:

Hand Positioning for Push Ups

Practice Medball cleans for 2 min

Courtesy of CrossFit HQ.  Coach Glassman giving some great instruction on the medball clean.  During the med ball practice, pair up with someone.  One person will hold a PVC pipe right in front of your med ball.  You goal is to do the med ball clean without hitting the PVC pipe.  Can you do it?

WOD:

Tabata:

Row (For meters)

Push ups

Double Unders

Medball cleans

So, Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals will be rowing for meters, the second 8 are push-ups, the third 8 intervals are double unders, and finally, the last 8 intervals are medball cleans. There is no rest between exercises.

Score will be total reps

Score the rowing by meters divided by 4

Post results to comments/www.logwod.com

Video courtesy of CrossFit HQ and SICFIT.  Not only is this vid a great look back at some of the top athletes from last year’s CrossFit Games, it shows you that you’re not the only one who gets the pre-WOD jitters.  What is your mental prep before a WOD.  Are you scared?  Nervous? Anxious? Excited?  Need that one last trip to the bathroom?  Put your thoughts to comments.

CoachD

Cash Out:

Use foam roller to Roll out calves and quad

IMPORTANT ANNOUNCEMENT:

The class schedule for Wednesday and Thursday will be the following…

Strength/Skill work:

Dead lift technique

Box Jump Technique

Spend 10min working up in weight on Deadlift and increasing height on box jumps, because…..

WOD:

10 Rounds For Time:

1 rep – Deadlift (315/225)

2 reps – Hand Stand Push Ups

3 reps – Muscle Ups

4 reps – Box Jumps (36/28)

Yes, there will be scaling options for this WOD, depending on your skill level.

Record time/scale option to comments/www.logwod.com

From Gymnastics WOD, Coach Paoli gives a great tip for stringing together multiple high-height box jumps.  This will help save your back for the dead lifts

Cash Out:

Use Lacrosse ball to roll out shoulders and Glutes,

Use foam roller on quads and back

Stretch Shoulders, glutes, quads, hamstrings, and back

IMPORTANT ANNOUNCEMENT:

The class schedule for Wednesday and Thursday will be the following…

Skill:

Roll out back on roller for 2min

Super Squat Hip Sequence.

Work hip and ankle mobility. It’s really important to have a good range of motion, especially when actively diving under the bar and performing a weighted squat.  Why are we worrying about that?…..

Work Hang Squat Clean technique for 5 minutes

Video courtesy of Northstate CrossFit.  As Jonathan Jorgensen states in the video, for the hang, the bar starts above your knees.  We will emphasize getting a shallow dip, into a quick drive to fully extend the hips and get a high shrug to move the bar upwards as quick and as powerfully as possible.  From there, you will pull yourself under the bar, dropping into a full front squat position to catch the bar.  Remember, elbows high!  From there, stand back up with the bar in the rack position.

A big thought to remember today is, “Pull yourself under the bar, not the bar to you.”  The quicker you get under the bar, the more efficient this move becomes.

WOD:

4 Rounds For Time:

Run 400m

25 Hang Squat Cleans (95/65)

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

Cash Out:

2 minutes of Wall sit – Keep you back against a wall, legs stay at a perpect 90 degree angle.

Skill:

Box Jumps

Focus on using proper arm position to generate momentum.  Also, keep your torso upright, and when going for height, lift the knees, FAST!

From the great folks over at CrossFit Delaware Valley.  Other than keeping good technique, what I want you to see in this video is the athletes are not afraid to miss.  Do a couple biff the jump and tumble down?  Yup.  But, did anyone die?  Did anyone bleed out?  No.  They got back up and went at it again.  Don’t be afraid to fail.  Single rep maxes, max height attempts, ect.. should take you right up against the line of failure.  How will you know where that line is if you don’t fail?  In this sense, failure is NOT a bad thing, but something to learn from. Anyone can win.  Those who become great learn from their losses.  What will you learn today?

WOD:

10 minutes to find your max height Box Jump

Record total inches on highest attempt to comments/www.logwod.com

One minute rest, followed by….

Death By Sit Ups!

Do one sit up the first minute, then two on the second minute, then three on the third….and so on until everyone is dead!…by dead we mean, when we get to the point where no one can finish the number of sit ups for that minute.  All sit ups will be butterfly sit ups.

Record highest rep range met to comments/www.logwod.com

Cash Out:

Couch Stretch – 2 minutes per leg

Pic of the 15 March On-Ramp class on their graduation.  Show ’em some love in the Open Classes!