CrossFit Team Offutt Tactical Fitness

DON’T FORGET, MONDAY, WEDNESDAY, AND THURSDAY WE NOW HAVE AN 1800 OPEN CLASS!

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 Review:

–Burgener Warmup

Vid courtesy of CrossFit HQ.  This will be part of your warm up, leading into some more snatch work before working on….

–High Pull for SDHP

Pic courtesy of Kia Kaha Corssfit.  Notice, she extands the hips, then shrugs HIGH!, this launches the bar up, where she finishes with the arm pull.  Work on the sequence!  Today’s WOD will see a slightly higher weight for high pulls then what we use in Fight Gone Bad, so you will want that VIOLENT hip drive to save your arms for later.

WOD:

For Time:

50 Burpees

30 SDHP @ 85/65

200m OH Walking Lunge w/ Bumper  (45/25)

(12 Min cutoff)

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

Extra Credit:

2×25  GHD’s

Cash Out:

3×2 Min Planks

Video courtesy of CrossFit HQ.  For those following the CrossFit Regionals, there was one hell of a finish at the Men’s Soutwest Regional final workout that saw Games legand Chris Spealler tell the new crop of up and coming studs to get the hell out of the way.  Want to know how much attention this got?  He was a top 5 trending topic on Twitter.  #wearetakingover

ANNOUNCEMENT!  Starting this week we will be introducing an additional Open Class at 1800 on Monday, Wednesday, and Thursday.  This is to open up more options for you, the Open Class Athletes.  Our hope is to even out the crowd so we don’t run out of equipment during an Open Class.  So, if this fits better in your schedule, please take advantage.

Prior to Skill work we’ll be working some of the following in our warmup

Video courtesy of Mobility WOD.  Up to the 3:30 point, pay attention to K Starr’s reasoning behind improving external rotation on the shoulder.  For successful overhead work, you must be able to get good rotation without impinging the shoulder or overextending the back.  The drills you see around the 3:50 mark are what we will be working.  The hollow rock work, I would suggest doing that after your cashout or before class.

Skill/Strength

Standing Press-Push Press-Push Jerk Progression

Video courtesy of CrossFit HQ.  As a reminder, Strict Press is with no leg drive, but locked legs.  Push Press introduces the Dip/Drive/Press.  Push Jerk moves to the Dip/Drive/Press/Dip.  We will be going over the proper set up for all three of these motions as today’s WOD will be….

WOD:

2RM Strict Press

Do two sets of 10 reps with an open bar.  Afterwards, you will have 3 working sets to find your 2RM

Once this is set, use your 2RM Strict Press weight for Push Press.  You will then have 3 sets to find…

2RM Push Press

Once this is set, use your 2RM Push Press weight for Push Jerk.  You will then have 3 sets to find…

2RM Push Jerk

Enter your 2RM for Strict Press, Push Press, and Push Jerk as well as thoughts to Comments/www.logwod.com

Extra Credit

1 set:

Push Jerk

Max Reps @ weight used for first working set of Strict Press.

Cash Out

Shoulder Band Stretch

The Hendricks folks getting some aggression out on a tire this Sunday.  Thank you to all who showed up this Sunday for the Team WOD and thank you Coach J for organizing it.  As we have seen in the last few weeks, we like having a fun extra class on Sundays.  It’s a fun time for us to come in and just enjoy good community and good activity.  I’d like to ask you, the athletes, what kind of special WODs you would like to see on these days.  Remember, this community is your community.  We will only be as great as you guys make us!

Strength:

Set Deadlift 3RM

Video courtesy of Mobility WOD. 
Load sequencing. 
Notice the body position Kelly goes over.Prioritize the spine first, squeeze butt as you push it back to lad the hamstrings.  If your flexability doesn’t allow you to get set up while keeping a neutral spine, re-tension on your hamstrings prior to a pull.
Take you first few warmup sets to feel this postion out.
More flexability in the posterior chain = stronger deadlift capability.

After set up, do sets of 7,5,5,3,3,3 … increasing weight every set.

Post heaviest successful 3R set to comments/www.logwod.com

WOD:

7 DL @ 85% 3RM

15 Box Jumps 24/20

5 DL @ 85% 3RM

15 Box Jumps 24/20

3 DL @ 85% 3RM

15 Box Jumps 24/20

10 Minute Cut-off 

Extra Credit – 10 Max Broad Jumps

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

Cash Out:

Hamstring Floss w/Band

Video once again courtesey of Mobility WOD

Skill:

Kipping Pull-ups (10 minutes)

Video courtesy of CrossFit Innovate.  Go through the above progression.  Get the kip down first.  Feel both the hip and shoulder open as you go forward, then close quickly and powerfully on the way back, building momentum to get your chin up over the bar.  One big piece to remember is the pushing away from the bar as you begin your descent.  This allows you to “fall” back into the swing, giving a mini break before your next rep.  The only thing we won;t do from this video was her jumping pullups.  If you need to do jumping pullups, ensure you land with a bend in your knees, and arms fully extended.

WOD:

 BARBARA:                  

5 Rounds For Time:

20 Pull-Ups

30 Push-ups

40 Sit-ups

50 Air Squats

3 min rest

(30 Min max)

Extra credit: 5x100m Sprints

Cash Out:

Stretch legs/back/chest

Skill:

Kettle Bell Swing (7 minutes)

Ever wonder why we CrossFit preaches KB swings overhead rather than slightly above head (Russian)?  Read this issue of the CrossFit Journal

25_04_kettlebell_swing

Courtesy of Mercer Island CrossFit.  Dear Santa, I know it is only May, but could you please bring Kettle Bells like these to TactFit?

WOD:

4 Rounds For Time:

Row 15 Cal

KB Swings x 15  @ 1.5/1 pd

10 Front Squat @ 95/75

20 Minute cut-off.

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

Extra credit: 20 Turkish Get-ups

Courtesy of CrossFit HQ.  One of the more dificult techniques to master.  Watch Jeff Martone’s instructions

Cash Out:

Mash triceps/Roll back – 1 minute ea