SCHEDULING ANNOUNCEMENT! As you know, we have added an 1800 class M-W-TH. I’m happy to announce that starting this week we will also add an 0600 Tuesdays and Thursdays!
Strength:
Bench Press – 3 Rep Max
Video courtesy of EliteFTS. Listen to the 5 most common mistake, as told by Dave Tate. Does your bench technique have any of these? The biggest one I want to hit on is not being stable prior to bringing the weight down. Very unsafe. Our standard will be this. Use a lift off. There is to be four hands (your two and your spotter’s two) on the bar when it leaves the rack, and when you rack the weight. This is to ensure safety. I mean, who wants a bar crushing their head or throat? After the lift off, the spotter’s hands don’t leave the bar until you give them the okay that you are set. When I say set, I mean your shoulder blades locked back, natural arch in the back, feet FIRMLY planted and NOT MOVING from the ground. Then and ONLY then, will the spotter let go of the bar. And the spotter will not touch the bar again until it is to either rack the weight or pull it away from you because it starts to go back down before you could lock it out (ie muscle failure). There will be no “two fingers helping get it up”. You either get the weight up or you don’t on your own merit. Get After It!
Work up to the 3RM. After warmup with empty bar, go with reps of
7,5,5,3,3 – If you haven;t found it by then, do one more set of 3 for 3RM
Enter weight in comments/www.logwod.com
WOD: Cindy+
3 Rounds for Time
5 Strict or Banded Pull-ups
10 Pu’s
15 Air Squats
+ ? Guess you’ll have to show up to find out!
Enter time to comments/www.logwod.com
Extra Credit:
Find Max Full Squat Clean (1o min limit)
Cash Out:
Shoulder Band Work
New Shirts are coming! The above will be the front of our shirts. On Monday we will have pics of the back designs you can choose from. We will have an order sheet with each design. Get your order in ASAP!
CrossFit Team Offutt Tactical Fitness 
let me repeat a few key points:
-FEET FIRMLY PLANTED AND NOT MOVING FROM THE GROUND. stay tight and locked in. you wouldn’t lift a leg off the ground during a standing press, so why would you raise your foot during your final rep of a bench press?
-SHOULDER BLADES LOCKED BACK. retract those scapula and hold them back during the entire movement. again – stay tight!
in addition, here are a few important things to think about during the bench press:
-THUMBS AROUND THE BAR! – no suicide grip. keep safety in mind.
-TUCK THOSE ELBOWS. externally rotate those shoulders and keep those elbows in. avoid excessive flaring of the elbow.
-KEEP THOSE HIPS PLANTED TO THE BENCH. this isn’t a decline bench press. keep the butt down. bridge practice was during yesterday’s WOD, not this one.
-FULL RANGE OF MOTION. touch the chest, but don’t bounce, and then return to full extension of the arms.
We should do some tanks for the ladies!
No one needs tanks haha.
All shirt ideas will be considered for future purchases. Figure we’ll get these going first then make a decision on tanks.
Coach D
I need a tank… my arms and delts don’t fit in normal tshirts
Cindy+ is now on http://www.logwod.com. Sorry for the delay
Notice Dave Tate is not a CrossFitter – he was out of breath discussing his 5 mistakes of the bench press! Great points however!
I agree with Gavin, true Dave Tate is not a CrossFitter, but one of the things that we crossfitters should do to improve in different fitness domains is look at those who specialize in different areas to figure what helps make those areas the most efficient for us. Always be a knowledge sponge. Make weaknesses strengths.