CrossFit Team Offutt Tactical Fitness

Skill:

Curtis P’s –

Video courtesy of SealFit.com  Curtis P’s are a combo of a power clean into a lunge with bar in front squat.  Lunge left leg then right.  Finish it off with a push press.

WOD:

For Time:                             

 50 Curtis P’s   @ 75/35

25 Box Jumps (24/20)

50 Wall Balls (20/14)

25 Ball Slams (25/12)

18 Min Cutoff

Record time to comments/www.logwod.com

Video courtesy of CrossFit .com     Things to remember about ball slams.

Keep lumbar curve throughout the movement, don’t let shoulders slump forward.

Keep feet firmly planted.  Don’t come up on toes when you slam down.

Ensure you get full extension of both hips and shoulders (active shoulder position) at the top of the motion, and SLAM the ball down to the ground, don’t just drop it.

Catch the ball at the bottom of your squat on the ball’s first bounce.

Cash Out:

Couch Stretch – 2 min per side

TEAM WOD!

Coach Andrea (or as I call her, Col Tullos) will be running a Team WOD at 0900 in the TactFit Area.  Come out and have some fun!

“HOW TO MAKE A MAN (OR WOMAN)”

In teams of 2, one partner working at a time – each partner does…

10 Man Makers (MM) – do a pushup with dumbbells in each hand, at the top of the pushup do a one arm row with dumbbell on right hand, do a pushup, then at the top do a one arm row with left hand.  (Dumbbell weight- 30/15, unless under 2 months exp, then 15/5)

30 KB swings (1.5pd /1pd, unless under 2 months experience, then use 1pd/.5pd)

400 m run – Both partners must finish the above movements before starting the run.  Both partners run together

10 MM

30 Double Unders

400 m run – Both partners must finish the above movements before starting the run.  Both partners run together

10 MM

30 GHD’s (for under 2 months exp, sit-ups)

400 m run – Both partners must finish the above movements before starting the run.  Both partners run together

10 MM

30 Hang squat cleans 135/95 (under 2 months exp. 65/35)

400 m run – Both partners must finish the above movements before starting the run.  Both partners run together

Record team time as well as team member names/thoughts to comments

For the clean, click the below link for a demo video, courtesy of catalystathletics.com

exercise.php?exerciseID=68

The under 2 months numbers are to help those who have not become very proficient at these moves do them safely, but intensely.  If you have under 2 months experience with CrossFit, but feel you can handle the RX’d weights, talk to the coach when you get there.

What better way to enjoy the weekend than to have a great workout with a partner?!  Learn good teamwork and get a good sweat.  CAN!

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!

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!

Skill:

Thruster

Points of Performance

-High Elbows (pic courtesy of CrossFit Raleigh)

-Maintain Lumbar Curve

– Crease of theHip must pass below the knee (pic Courtesy of CrossFit HQ)

-Keep Heels Down.  Only time they would be allowed if momentum takes them up at full extension

-Finish the movement Completely OverHead, with active shoulders (Pic Courtesy of CrossFit Cape Cod)

WOD:

FAT FRAN

15-9-6                 

 Thruster @ 135/95/ Chest To Bar Pull-Up

Video Courtesy of CrossFit HQ.  Chris Spealler giving some good tips to Pull Up Efficiency.  A Chest to Bar Pull Up is nothing more than a regular kipping pullup with a higher target.  The core movement that is in a strict pullup, a gymnastics kipping, and a regular kipping pullup stays the same.  In the warmup, try maintaining tightness on your core and feel that “spring” when you come down for your swing.  Then try a couple with a relaxed mid section.  Notice the difference?

Post time to comments/www.logwod.com

Extra Credit:

Work on Bridge

Pic Courtesy of Exercise.com

Cash Out:

Find you O2! 

I know there is a good sized group of you still going through our Paleo Challenge, please check out this site for some great ideas

http://everydaypaleo.com/

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!

Skill/Strength:

Body Blaster (Burpee-Pull-Up-Knee To Elbow)

Courtesy of CrossFit FTF.  It is what it says it is.  A Burpee to a Pullup, to a Knee to Elbow.  Get used to these because…

WOD:

For Time:

100 Body Blasters

20 minute time limit.

Standards for movements will be…

-Burpee – ummm…well, a Burpee. Get down, get up, jump  ’nuff said.

Video courtesy of Gymnastics WOD.  Yes, I know we’ve had this one on other posts, but Coach Paoli’s breakdown and emphasis on getting your hips off the ground QUICK cannot be overstated.

-Pullup – standard is kipping.

-Knee to Elbow – RX’d is knees touch the elbows

Scaling options will be presented at the WOD should you require them.

Enter total time and if you went RX’d or scaled to comments/www.logwod.com

Extra Credit:

Barbell Row 3×5 @ 185/105

Cash Out:

Tabata – 20 seconds on, 10 seconds rest

planks

twisting push up position (both sides for 8 sets)

hollow body position

Guess what all the cool kids are ordering?  A TOTF Logbook!  What better way to track your progress, have great tips and tricks, AND have one hell of a cool logo on your book?  See coach John H or Coach Mieke for pricing and detail info.

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:

Overhead Squats

Courtesy of CrossFit Naples.  Quick quiz.  Which position is best?  What faults do you seein the other positions?  Put your answers in comments for the shot at a shiny new penny 🙂  Seriously though, start trying to identify good and bad positioning to give yourself a better idea of where YOUR body should be when you do the lift

5-5-5-5-2
increase weight every set to 2RM                           

(20 Min time limit)

Post 2RM to comments/www.logwod.com

WOD:
For Time

10 OverHead Squats(OHS) @ 95/65
2 Hand Stand Push Ups (HSPU)
8 OH Sq
4 HSPUs
6 OH Sq
6 HSPUs
4 OH Sq
8 HSPUs
2 OH Sq
10 HSPUs

Scaling for HSPUs will be handstand pushups off of a box in a pike position.

Video courtesy of DogTown CrossFit.  Notice, the finish position you have active shoulders.  This is the finish position for regular HSPU as well.

Record time and any scaling to comments/www.logwod.com

Extra Credit:
20 Sumo Deadlifts
@ 225/135

Cash Out:
Hamstring Roll

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!

MOBILITY DAY!!!!

Today we will step away from our normal WOD set up to work on increasing our mobility.  This is so imprtant in your path to better fitness.  The more mobile you are, the better you will perform.  The better you perform, the better your results.  The better your results, the btter quality of life you’ll have.  Who can’t benefit from that?

Order of work:

Squat test- 25 Air Squats

Super Squat Hip Sequence – for those who haven’t done this, or forget how to do it, watch this(all videos courtesy of Mobility WOD)…

Re-Test-50 Air Squats

Roll-out Achilles on PVC(2 min each side) , Re-test-25 Air Squats

Couch Stretch- 2min side  , Re-test   – 25 Air Squats

20 Ring Pull-Ups (pull to low chest/ribs, like in a muscle-up)

– Scaling will be kipping pull-ups  trying to get hips to bar, or body row aiming for the same thing

Hanging shoulder band stretch-2 min side

See the 1:45 spot on…

20 Ring Dips

Lacrosse Ball – Shoulder Blades – Lay on floor with the ball in between shoulders blades and floss the arm back and forth                                         

20 Ring Pull Ups

Over-Head Barbell on roller- 3min – Example of this, watch at the 3 minute mark

20 Ring Dips                                                     

Mash Party!

The body parts you work are completely up to you.  Work on whatever is sore.  Find the spot and mash it!

Extra Credit

20 Single Muscle Up’s

SCHEDULING ANNOUNCEMENT!  As you know, we have added an 1800 class M-W-TH.  I’m happy to announce that starting next week we will also add an 0600 Tuesdays and Thursdays!

Strength:

Weighted Pull-up 6 sets of 3 w/30 sec rest

Use a band attached to a fixed weight around the lower lumbar. Make sure the pull-up is full-range

Try to increase weight every set

Video courtesy of CrossFit Little Rock.  Your pullups will be in this fashion.  Dead hang, no kip, and chin must go above the bar.  Keep head neutral.  No “pez head”, meaning don’t crane your neck to get it over the bar.

WOD:

3000M Row for time

Please review our Rowing Standards instruction, put together by our own Coach Mieke.  This is the standard we want to see in our athletes’ form when they row, even something as long as a 3K.  The thing is, the better your form, the quicker you’ll be done

TactFit rowing concept

Extra Credit:

50 Dead Hang PU’s 

Cash Out:

Roll out back

Two of our newest coaches, Jason and Stephen, coaching the new On-Ramp.  We are getting more coaches added to our system.  What does that means for you guys?  More class options!  We have now added an 1800 class M-W-and TH.  Also I am happy to announce we now have an 0600 class on Tuesday and Thursday starting next week!

ATTENTION!  There is now an 1800 Open Class on Monday, Wednesday, and Thursday.  What a better way to end the day then come in to TactFit and get in your WOD?!  It’s the new cool hang out!

Skill:

Full Squat Cleans

Video courtesy of CrossFit HQ.  Annie Sakamoto moving some weight!  Couple things to notice here.  She gets full hip extension to launch the bar vertical.  Once she gets it as high as possible, she pulls her body under aggressively, and gets her elbows up QUICK!  Also, pay particular attention the CFHQ logo under her feet.  Notice from start to finish, she does not move too much forward or back.  This means her extension is going as close to straight up as possible.  This is proper use of force.  No wasted energy jumping back or forward.  Take a few sets to really concentrate on form.  I would suggest using a LITTLE bit of chalk to mark where your feet are at in the beginging of the movement.  See if you can land in the same area.  Feel free to go heavy to get a good feeling on these, but no more than 4-5 sets as you must get ready for…

WOD:

AMRAP 8 Min:

3 Clean/Squat Clean (get to depth in catch or after,.  Be best if it was in the catch) @ 155/105

6 Hand Release Push Ups

Record total reps to comments/www.logwod.com

Extra Credit:

Find Side Split (stretch)

Video courtesy of PainReliefGuru.  Please work into this SLOWLY!

Cash Out:

Find your O2!  You’ll be prety taxed after this one.  Walk around, let your breathing come back to normal.

ATTENTION!  There is now an 1800 Open Class on Monday, Wednesday, and Thursday.  I hear a guy who normally coaches the AM classes might be helping out today.  Just sayin’….

Also, look for a sign up sheet for purchasing our BRAND NEW CF TOTF LOGBOOKS!  Keep track of your progress AND be cool.  Everyone wants one.  Don’t be left out!  See the sign up sheet in the TactFit area

Skill:

Skin the Cat

Video courtesy of Team CrossFit USA.  We’ll be going through these progressions today.  Things to remeber forSkin the Cat…

• Start in a  a dead hang position with body hollow and hands turned out
• Do a toe raise and allow the feet to continue through your elbows
• Stay in a pike position and send toes toward the ground
• Finish in a hollow body position and arms in full extension
• Tuck your head in and bring thighs to your chest as you initiate the rewind
• Finish with hang in hollow body position

Note: Allow the rings to turn freely as your body goes through the movement

Strict Muscle Up

Video courtesy of Gymnastics WOD.  In this video, Carl breaks down the key positions and angles for you to get your strict Muscle Up, along with emphazing the important of using the false grip and pulling to your rib cage or lower

WOD:

Couplet:

15-12 -9-12-15

Kipping Pull Ups/Ring Dips

20 minute cutoff

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

Extra Credit:

5 Kipping Muscle Ups

Cash Out:

5x100m Sprints

Pic of the 15April On-Ramp grads.  Show ’em some love when you see them.  Can’t wait to see these smiling faces in the Open Classes!  Welcome to the family folks!