CrossFit Team Offutt Tactical Fitness

Strength:

DEADLIFT – 85% 1RM One Rep On The Minute for 15 min

Look off of last Friday’s entry for your 1RM https://totactfit.com/2012/05/31/friday-20120601-open-workout/

WOD:

5 Rounds of…

3 min AMRAP

3 Hang Power Cleans (165/95)

6 pushups

9 knees to Elbow  

1 Minute Rest

Post total rounds completed to www.logwod.com  Post total rounds and any partial rounds along with thought to comments.

 For Hang Power Cleans –

Courtesy of CrossFit.com

Miranda Oldroyd gives some good pointers for warmup.  Do a couple of sets of hand squat cleans to get your body used to getting under the bar. Notice she has a different approach to where she rests between reps.  That technique should only be attempted if you are at a high level of experience with this movement.  Most athletes will better be suited with  waiting until that bar is back at waist hight before you drop back into your dip/drive for the next rep. Regardless of tempo, you still need to ensure a full. violent hip extension to generate the momentum to get the bar moving upward.  Once you’ve pulled the bar as high as you can, get under it QUICKLY. Lastly, the hook grip will come in handy on these!

For Knee To Elbow –

Video Courtesy of Again Faster.  To string together Toe to Bar, the kip concet is similar to a kipping pullup.  Open the shoulders and hip/violently close the shoulder and hip.  This vid is a bit long, but gret tips in here.  Well worth watching!

Extra Credit:  Work full snatch (once again, for Extra Credit, chances are, this will be something you will have to work on after class is over.  we set this section up for the athlete who can give that extra time after a class to improve on some areas.  Also, for extra credit, instead of following what I post here, spend time working on a weakness)  But please make sure you do….

Cash Out:

Snatch Prep –

Video courtesy of Mobility WOD.  The first movement is great for releasing all those tense connective tissues between your neck and shoulders.  Spend a minute doing this. Next, get into the second position against a wall.  Once you wind up the legs, then force the butt down, push the elbows into the knees for a few seconds, relax for a second, repeat.  Keep that going for 2 minutes. Do position three for a minute per side. For the last move, move over the a rack to get your leg out straight.  Floss that hamstring!

Don’t forget, next week we will be running a Strength and Conditioning Mini Camp!  The course will be two-a-days Mon-Thurs, and a Three-a-day on Friday!  Trust me when I say you will be thankful you did this!  Click below for more info! 

TOTF Mini-Camp

Take 10 minutes working prep for the following movements….

WOD:

10! (10,9,8,7,6,5,4,3,2,1, alternating exercises)

Bodyweight Bench Press

Kipping Pullups

Post time to comments/www.logwod.com

For bench press, if you cannot bench your bodyweight, during warmup work up to a weight you can handle for 10 reps.

Video courtesy of CrossFit HQ.  Nadia Shatila giving a great tutorial on the kipping swing.  Get used to violently closing the hip as you push down on the bar, raising your body up, then quickly re-open the hip with the kip that will shoot your chin over the bar.

Extra Credit:

25 GHD Situps

Cash Out:

Bench/Dip mobility

Video courtesy of Mobility WOD.  Spend 2 minutes per side with the lacrosse ball at the top of your shoulder blade.  Add weight to help push into that area.  If going heavy, have someone assist you.  Seeing a pttern in these mobility exercises?  They focus on areas you just worked during the WOD.  Now why amI not having you do them before the WOD?  Simply put, if your mobility is not there, doing these prior to a workout will give you minimal improvement.  Better to learn these after and apply them daily to improve your mobility over time.  Get after it folks!

We’ll spend a 10 mintues or so doing prep work for…

WOD:

8 Rounds for Time:             

8 Front Squat(95/65lbs)        

8 Deadlift(95/65lbs)                        

Sprint 100m                         

 :30 sec Rest*

Each set of front squat will start with the bar on the ground.  It is acceptable to squat clean the first bar up and have that count as a rep.

*During the WOD, everyone will SPRINT the 100m.  The 30 seconds will be used to make your way back to your bar to prepare for front squats.  Even if you make it back to the bar and are ready to start, you must still wait 30 seconds before their next round begins.

Video courtesy of CrossFit One World.  I picked this video for two reasons.  First is the demo of the front squat.  Notice the rack position is maintained through the whole movement and in the beginning of the squat, what do you see?  Hips go back first then down.  If your flexibility does not allow this to happen, we’ll do some work after the WOD to help that.  And reason two, is the dead lift “What not to do” demo at the end of this video.  Epic fail.  Please, no rounded backs, no stiff-legged deadlifts, and no, no passing out into a face full of iron.

Post total time to comments/www.logwod.com

Extra Credit:

Find 1RM strict press

Cash Out:

Mobility work. Improving front rack position. 

Video courtesy of SanFranscisco CrossFit.  K-Starr working external rotation with Games Athlete Spencer Hendel.  Team up and go through these movements to improve your external rotation on your shoulder.  Notice how with more flexibility, you improve your wrist position in the rack position as well.  You take any turn/kink out of the wrist, making it straighter, allowing you to hold the position longer under heavier loads.

We will be running one class today @ 0900

Skill/Strength:

Over Head Squat

Take 12 minutes to work up to 1 rep max OHS – use weighted rep scheme of

7,5,5,3,3 then 1 + 1 (if needed)

Tire Flip Technique

Video courtsey of the CrossFit Journal as well as this exerpt.

“You were born to do this,” Rob Orlando says. “We have to put you in the right position and it’ll happen naturally.”
Join Orlando, owner of Hybrid Athletics, as he teaches tire-flipping technique to CrossFitters in the U.K.
Orlando asks his assistant, Carey Kepler, to demonstrate proper tire-flipping technique, and she sets up with her chest and shoulders against the tire, gripping underneath.
“We’re not going up and we’re not sliding forward. We’re going somewhere in the middle. We’re looking for 45 degrees,” Orlando says of the drive into the tire.
The first step is extending the hip without changing the arm angle. Next is a stutter step and kick with your dominant leg so the tire never stops moving. Keep your grip underneath the tire.
“If you can get the tire to your thigh, you should be able to get the tire over. You’ve done most of the work. All you have to do is get a little bit lower and keep driving up,” he says. This might take the form of ratcheting the tire up if it is really heavy.
Orlando drills his class through the movement and addresses mechanical issues that arise with different body types and different tires.

WOD:

“ANNIE GOT A FLAT”

In teams of 2: complete the following:

5 Tire Flips, 50 Double-unders, 50 V-Ups

4 Tire Flips, 40 Double-unders, 40 V-Ups

3 Tire Flips, 30 Double-unders, 30 V-Ups

2 Tire Flips, 20 Double-unders, 20 V-Ups

1 Tire Flip, 10 Double-unders, 10 V-Ups

Tire flips are done as a team; DU and V-Ups only one partner working at a time.
Don’t forget…

We will be running a Special 5 day Strength and Conditioning Mini Camp 11-15 June.  It will consist of two-a-day training at 0800 and 1600 each day, and then a special three-a-day on Friday (0800-1200-1600).  All Mini Camp sessions will be 1 hour in length will include a warmup associated with the activity of the day, a Strength/Skill training session that includes specific instruction (will teach squat, deadlift, power clean, press, bench press), speed work, footwork, balance work, and conditioning drills, warm down stretch.