Video courtesy of CrossFit Park City. CrossFit Games legend, Chris Spealler going over double unders. Really focus on keeping your midline stabilization (tight core) throughout the move. When you set up, notice the mat you are standing on. Your goal is NOT to go outside that mat. So, jump up, not left or right, not forward or back, but straight up. Relax the arms and keep the elbows close so your rotation will come from the wrists.
Hand Stand Push Up review
Video courtesy of CrossFit HQ. Once again Chris going over HSPU efficiency. Your arm position through the motion should mimic that of a shoulder press. For this to happen, notice how Matt Chan corrects an athlete’s hand position to better use the shoulder and triceps.
3 Kipping HSPU unbroken (not falling off the wall)
Picture courtesy of 55th Force Support Squadron. This is the cover of the latest issue of Offutt Beaten Path. Thank you FSS and PA for coming in and catching some of our newest athletes at work and at play. And special thank you to Maj Jason Howell for writing the article inside. Want to read it? Pick a copy up at the Fitness Center Entrance or anywhere else the Offutt Beaten Path magazine is located on base.
Video courtesy of California Strength. Coach Glenn Pendlay walks his guys through first getting a good proper snatch grip. Once this is estalished, we will then follow the drill he has his guys do to get you used to catching the bar in the overhead position and then work on the progressive drop to the full overhead squat position you need to hit for a successful full snatch. Not to give anything away, but this drill will be beneficial in the very near future….
WOD:
5min AMRAP:
Back Squats – Use Body Weight
Video courtesy of CrossFit Love. WARNING, a little bit of pg-13 language in this one. Don’t focus on this guy’s squat depth, it could be better. What I want you to notice is the guy coaching this athlete instructs him to slow down his pace. Why? To keep him at a pace that will allow him to move the entire time. That is your goal today, to grind through 5 minutes. DO NOT rack the bar through the whole time. That’s it. 300 seconds is all you have to SAFELY squat through. Then you’ll have the other 86,100 seconds in the day all to yourself. Can you do it? The question isn’t CAN you do it. I know your body CAN do it. You CAN do anything for 5 minutes. The real question is WILL you? WILL you accept the challenge today? WILL you put aside doubt and fear and embrace the grind? Guess we’ll find out soon enough.
Put TOTAL reps completed in 5 minutes to comments/www.logwod.com
Video courtesy of CrossFit HQ. Coach Bergener going over the push press. Notice the set-up. Her chest is up, weight is on the shoulder. Elbows are down and in front. The dip is straight down and up. Keep it shallow and QUICK! You are using the stetch reflex to generate the power that will heave the weight upward. Use the hips first. Don’t start pushing with the arms early. Bar should be airborn before you have to start pressing up. Once the bar goes above your head, get your head through that window to get the proper lockout and good solid active shoulder position. Move some weight!
We have heard reports that there have been Coach Sergio sightings recently. We can confirm, Coach Sergio is back from NCO Academy and in one piece. He’s itching to starting coaching you all again, so show ’em some love when you see him!
Video courtesy of Again Faster. Erik Preston teaching the deadlift. One of the big issues we see in deadlifts is folks seem to round their backs prior to a deadlift. This is a quick way to get yourself injured. Watch the video for some good cues on fixing this issue through the whole deadlift. Also, as they say in the video, do a quick self-check prior to picking the bar up. Ensure your set up is perfect everytime. Last but not least, keep the head in a neutral position.
Video courtesy of CrossFit Athlete Lab, located in Minnesota.
Full Squat Clean Notes: -Maintain chest up and lumbar curve of the spine. Hips will be slightly lower than when you deadlift. -Once the bar hits the mid-thigh and hits your contact point, explosively open the hips and shrug up, but DO NOT BEND ARMS until AFTER the shrug. Remember, if the arms bend, the power ends. This ensures the most efficient use of the hip movement (most power). -After shrug, pull your body UNDER the bar. Do NOT catch the bar high. This is not a power clean. Drop as quickly as possible to the front squat catch position. -Turn the elbows over QUICKLY! When you land, the elbows should be pointing as HIGH as possible. Then, continue to drive the elbows up as you come out of the squat.
Split Jerk Notes: -Before dropping into dip, take a big breath and get your chest UP as much as possible. -Dip, drive, and aggressively push under the bar! -Hit active shoulder in the split position. Meaning, drive your head through. The bar should be in line with your shoulder blades. This provides the most stable landing position. -Finish by standing up fully.
WOD:
On the Min Every Min for 15min:
1 C&J @ 80% of 1RM
*10 Burpee penalty for every missed attempt after the WOD*
On that day, the folks who recorded their results in LOGWOD were..
logan westlund 155
Kory Lancaster 165
Braden Hestermann 185
Marco Serna 215
Randy Norwood 225
Mieke Oostveen 105
Bridgett Kramer 105
Brooke Bynum 115
For those of you who didn’t record your 1RM, or who don’t have an established one rep, during skill work, find a weight you can handle for 7 consecutive reps. Keep moving up in weight, but stick with this rep count. Once you hit a set where you can’t hit 7 reps, you will use the weight from your last successful set.
Cash Out:
3 Attempts at Max consecutive Double Unders
Post highest number attained unbroken to comments/www.logwod.com
Pic courtesy of CrossFit Omaha. Congrats to the three athletes from Nebraska that all did awesome at the CrossFit Games. Philip Kniep finished 28th in the men’s, Stacie Tovar finished 12th overall for the ladies, and Kyle Kasperbauer made it to the podium, being crowned 3rd Fittest Man On Earth, 2012. Congrats to all three of you. You and all the top CF athletes inspire all of us every day.
Pic Courtesy of Physics CrossFit. Well, as the 2012 CrossFit Games season ends, today starts the 2013 season. Are you going to do it? Might as well, since the CrossFit Open workouts that will be scheduled in Feb. next year will be the schedule WOD for us as well. Scared? Intimidated? Don’t be. It’s just like what you do every day. Why not give it everything you have like we do day in and day out? What have you got to lose? I am hereby challenge each of you to make a commitment to give next year a try. Post your acceptance of this challenge in comments. If (or should I say WHEN) you accept, we, your coaching staff will do everything in our power to not only continue to make you the fittest folks on Offutt, but make sure you are as prepared as possible to give the Games a go next year.
For those not familiar with Hoover Ball, it is a CrossFit staple, played with a Med Ball. The official rules are as follows…
Hooverball Rules
“Two teams of three players heave a six-pound leather ball back and forth across an eight-foot high net. This cannot be accomplished graciously.” – Sports Illustrated
Rules
The court is 66 feet by 30 feet.
A 4-to-6-pound medicine ball and 8-foot volleyball net are used.
Teams consist of 2-4 players. (For the national championships, 3-player teams will be used. Each team may have one or two substitutes)
Scoring is exactly like tennis: love-15-30-40-(deuce, ad-in, ad-out)-game. Teams play best-of-five or best-of-seven games.
Points are scored when a team: fails to catch the return, fails to return the ball across the net, returns the ball out of bounds, fails to return the ball to the proper court area.
The ball is served from the back line.
The serve is rotated among one team until the game is won. Teams alternate serving after each game. Teams change courts after every two games.
The ball must be caught on the fly and immediately returned from the point it was caught. There is no running with the ball or passing to teammates.
Each team’s court is divided in half. A ball caught in the front half of your court must be returned to the back half of your opponent’s court. This prevents spiking. If the ball doesn’t reach the back court, the opponent is awarded the point. Balls caught must be played. The mid-court line is part of the front court.
A ball that hits the out-of-bounds line is a good return.
A player who catches the ball out-of-bounds, or is carried out-of-bounds by the force of the ball, may return in-bounds before the return.
A ball that hits the net on its way over is a live ball. (If it was thrown from the front court, it must reach the opponents back court to be good)
Teams may substitute freely at dead ball situations.
Good sportsmanship is required. Points in question should be played over.
For Women’s Play
Women serve from the mid-court line.
Women may pass once before a return.
Women may return the ball to any area of the opponents court.
Video courtesy of CrossFit Little Rock
We, of course will have a more CrossFit feel to it when you show up. Coach Ben Yates will ensure this is a good time for all!
After you finish, come out the The Varsity Cafe/Roman Coin Pizza on 4900 Dodge Street any time after noon to watch coverage of the 2012 CrossFit Games on the Big Screen. Ricky from Crossfit Omaha will have a big group of CFOers there cheering on three Nebraskans (two from CFO, Kyle Kasperbauer and Stacie Tovar). Come join the fun!
High bar back squat
3×5 @85% of regular Back Squat 1RM
*Rest 3:30 between sets*
Video courtesy of CrossFit Craic. Big difference between a low bar and a high bar back squat is with high bar, you really focus on keeping your torso as upright as you can, similar to a front squat. Obviously, this will take the stress away from the posterior chain, putting more emphasis on the quads. So why would we do this? Simple, the technique transfers over to lifts such as front squats, thrusters, full squat cleans. We are helping strengthen those positions while still getting your body control better for squats.
Hand Stand Push Up – Spend 5 minutes working technique
Pic of John Hendricks and Bridgett Kramer from the CFO Throwdown. John’s position is what you want to achieve at the top of your Handstand Push Up. Arms locked out, active shoulders, hollow body position.
Video courtesy of CrossFit HQ. Carl Paoli helping 2008 Games Champ Jason Khalipa on handstand push ups. Although they are doing these free-standing, the points emphasized will ring true today on your practice. Focus on keeping your body in the hollow body position (tight, tight core).
Muscle up Transition – Spend 10 minutes working technique
Video courtesy of CrossFit Santa Clara. Jason Khalipa going over the muscle up progression.
Another great pic from last weekend. Angie Hobbs kicked it up a notch. The pic says it all (love the shirt too!). This was during a part of a team WOD where Angie had to go 21-15-9 on Overhead squats, switching off with someone doing the same rep scheme on pull-ups while the other two team members had to trade off on holding hand stands. Now, I’m not saying Angie is fast, but the guy stuck doing pull-ups after her could never get enough rest because she finished so quickly! 🙂 This girl’s drive and determination amaze us all every day. Now, who is going to join her in competing in the Cornhusker State Games the last weekend of this month?! Click on the pic for more information about the CrossFit Event at the Cornhusker State Games.
Video courtesy of Mobility WOD. Watch from 1:50 to 2:30. We will do this stretch for 1 minute per side. Use of dumbbells is optional.
Picture courtesy of Games.crossfit.com For those following the 2012 CrossFit Games, click on the picture for the latest news on the individual events. As we always say, you must be ready for the unknown and unknowable, and this announcement proves it!
And looking back on that day, no comments were written, so no one logged their numbers there. A quick look at LOGWOD shows me the following people kept track of what they did…
Jerome Agnew
115
Braden Hestermann
115
Jason Howell
115
Jeremy Thompson
125
Jeffery Miller
125
Randy Norwood
185
Jackie Griego
65
So, hopefully the rest of you that were around back then wrote your weights down in your personal log. As this shows, it is very important to keep track of your results from every WOD you do so the next time the same WOD or a WOD that uses a percentage from a 1RM you did, you’ll be able to know exactly how much to use instead of guessing. Guessing leads to questionable results. Why not use the resources you have at your disposal?
You could either…
– track your WODs using a notebook, or one of the TOTF Logbooks (see John Hendricks if you want one)
– leave a comments on these posts. Putting a comment here serves two purposes. Not only does it act as a record of what you did, it also builds our community. This is YOUR social network folks. Use it! 🙂
– put it in LOGWOD! If you don’t have a LOGWOD account, email me at dave_leclaire@yahoo.com and I will set one up for you.
WOD:
5 Rounds For Time:
10 Pendlay row 95/65
10 Squat Cleans 95/65
10 push press 95/65
1 power snatch 95/65
Video courtesy of Powerman DL. A Pendlay row is a strict bent over row. Main things to remember are…
– Keep your back flat the whole time. Once you are in position, do not overly arch the back.
– Bar starts at the ground for every rep. When you bring it back to the ground, do so under control, meaning don’t let it slam to the ground.
– Pull bar into your stomach
Cash Out:
Hold a hollow position on back for 1min
Pic Courtesy of Mobility WOD
Hold hollow position push up for 1min
Pic courtesy of CrossFit 101. Keys to holding the hollow body push up…
– Front of toes are on the ground, forcing you to point your toes.
– Hips and shoulders are at the same height. This keeps you from sagging your hips.
– Push the abs as far into you as you can. Imagine they are coming out your back! Yes, this will result in what looks like a cat-back position. When doing the hollow body in a push up, this is allowed. These are needed movements for core strength development.
TOTF’s own Mark Peterson sporting our colors at CrossFit 801 while he’s up in Utah. GOt any good pics of you at another box while you were traveling? Shoot them my way. Tell you what, from here on out, anyone who sends me a pic of themselves doing a handstand at another box automatically gets put on the site!
CrossFit Team Offutt Tactical Fitness 