CrossFit Team Offutt Tactical Fitness

Skill:

Video courtesy of CrossFit HQ.  This video was after the 2010 CrossFit Games.  Coach Hollis Malloy training 2009 Games Champ Mikko Salo on proper double under position.  Can you believe the guy who won the ’09 Games still had holes in his game a year later?  This shows the importance of being WELL ROUNDED in all aspects of Fitness, which is what we hope to achieve for all of you.

Main points to remember out of this are, keeping your body in a good, upright position (keep the core and butt tight).  Jump STRAIGHT UP, and fully extend the legs and fully open the hips. (no donkey kicks or piking of the body).  Keep the arms relaxed and in front of the body, with palms facing up.  Spin at the wrists, not at the elbow.  Relax your shoulders!  When jumping, to help keep you in the right position, envision a ceiling only 1-2 inches above your head.  every time you jump, try to hit your head to the imaginary ceiling.

Following practice, we will do…

Double Unders

 Post total successful double unders to comments/www.logwod.com

WOD:

Tabata front squats 95/65 (weight will come from the ground each round, not from a rack)

Video below courtesy of Mobility WOD.  Some good points by K-Starr.  Good stuff to work prior to Front Squats.

Post total reps completed to comments/www.logwod.com

Cash Out:

3×10 GHD situps
3×10 Strict pull-ups

What a great bunch of folks.  I would like to thank Kyle Gundrum, John Palumbo, Bryan Holm, John Hendricks, Brooke Bynum, Bridgett Kramer, Leah Reichwaldt, Angie Hobbs, Ben Yates, Vashon Bynum, Steve and Tammy Pakusch, Mieke Oostveen, and Cheryl Holm (she was taking this picture) for coming out to CFO and participating in the Sunday FUNday Throwdown.  Great time was had by all!  And special congrats to Mieke, Kyle, and Angie for being on the team who tied for first place in the scaled division.  All of you guys should pat yourselves on the back for putting in the work.  I’m proud of each and every one of you.  And, we hope to see even more of you TOTF athletes coming out next time and joining in the fun!  Besides getting you fit, CrossFit is also about community.  Not just the great one we have at Offutt, but the whole CrossFit community around the world.  Events like this are great for seeing other members of that community.  Hopefully we’ll have more like this down the road.  Stay Tuned!

Strength/Skill:

Romanian Dead Lifts

3 Set of 10 reps

Video Courtesy of Catalyst Athletics

Deadlift the bar up. Big breath. Bent knees (Knees in flexion) the whole time. Down to right below the knee, then back up. This is NOT an explosive movement.
The lifts starts at the top. Not from the floor. Concentrate on hamstring contraction.  Focus on technique over weight.

WOD:

3 RFT:
15 Deadlifts 185/115
10 HandStand Push Ups

Post time to comments/www.logwod.com

Video courtesy of CrossFit Santa Clara.  Games athlete Jason Khalipa going over the kipping variation of the handstand push up.  Learning how to do these will help you with strict handstand pushups as well. Big thing to notice is when the girl is at the bottom of the pushup, she rotates her hips with her butt against the wall.  This enables her to create more momentum to drive her body upward.  It also makes it easier to NOT kick the wall, therefore knocking you off your handstand.  Give these a try today!

Cash Out:

Roll Out Glutes – 2 min per cheek

Sorry for the bad quality of the pic (I’m a better coach than a phtographer), but pictured are Angie and Kyle.  Two more athletes heading over to CrossFit Omaha this Sunday for the Sunday Funday Throw Down fund raiser.  Raising money to help some great folks and having a blast working out right next to numerous athletes from the CF community.  Feel free to come out at 1100 at CFO to cheer them and the rest of our athletes on!  A map to CFO located here.

http://maps.google.com/maps?saddr=Offutt+AFB,+NE&daddr=CrossFit+Omaha,+8938+L+Street,+Omaha,+NE+68127&hl=en&sll=41.213477,-96.050158&sspn=0.080192,0.181789&geocode=FdRucwId_YxI-ik9DA_hwneUhzGSA0f6FM_X1w%3BFSXedAIdEmRG-iEdoTF4CccSSimLI4DPvIyThzEdoTF4CccSSg&oq=offutt+afb&mra=ls&t=m&z=12

Skill:Running

3X: 10 meters of Opening Stride Bounds

Video courtesy of mostreety.  Watch from 03 seconds to 05 seconds.  These are the bounding steps we’re looking for.  They will help build that initial burst off the line.

2X: 50m Build Ups

Video courtesy of TheSpeedDr Things to remember when building up your speed… – On the Take Off, keep your body tall, knees high! – Take these sprints to find your rhythm.  Aim for about 75% max effort to start, then build on that every sprint after.

WOD:

6 Sets:
200m Sprint
*rest 1:30min btwn*

Make sure you have enough in the tank to maintain your speed the WHOLE 200M!

Post FASTEST 200M to comments/www.logwod.com

Cash Out:

Due to the holiday, we will hold one class today at 0900.

WOD:

“Stars & Stripes” (as in, You Will Be Seeing) Partner WOD
4 Rounds For Time:
50 Cleans 135/95
50 Box Jumps 24/20″
500m Row
50 V-ups

The way this will work is, only one partner can be working at a time. 

Video courtesy of Bonfire Health.SPECIAL NOTE:  In honor of Independence Day, we will give you freedon from Games standard box jumps.  Yes, you can bound off the top of the box AS LONG as your hips open before you descend past the top of the box.  We will cover this technique prior to the WOD.

Cash Out:

Couch Stretch –  2 minutes per side

Strength:

Find 2RM of Push Press
10 reps w/empty bar,then sets of  7, 5, 3, 3, 2, 2, 2, increasing weight each set.  Your last set of 2, you should be going for a new 2 rep max

Video courtesy of CFXAthlete and CrossFit HQ.  Some good tips about proper set up for the push press.

In your dip, make sure you  knees go forward, butt back, chest up. To get maximum performance, you have to maintain this good set up.  If you lean too far forward, you take the shoulders out of position, creating unneeded stress on the shoulder joint, leading to sub-par performance.  If you lean too far back, you put your body in an unsafe position and prevent the hip from getting its full range of motion, thereby not allowing full power to be generated to heave the weight up.

Post 2RM to comments/www.logwod.com

WOD:

250m Row –  4 times (30sec rest between)
Rest 3:30min
250m Row – 4 times (30sec rest between)

Unlike the 3K row we did last week, these rowing segments are quick sprints.  Hold nothing back!

Post quickest time to comments/www.logwod.com

Cash Out:

Hold Handstand against wall for 1min

Video courtesy of Gymnastics WOD.
If you have successfully gotten a minute handstand hold before, give this version a try.
As Carl mentions, we want to do movements that are always progressing us.  By doing the handstand with chest to the wall, you are able to engage your core better, hold that hollow body position better.  What will this lead to?  Better body control that will eventually enable you to perform free-standing hand stands, which lead to handstand walks.  See?  Progression

Well, we have three teams and two individuals going to the CrossFit Omaha Throw down this Sunday.  Even if you are not competing, please come cheer on your TactFit brothers and sisters.  Competition starts at 1100.  Hope to see you there! 

Strength:

Squat:

3 sets of 5 reps @ 80% of 1 Rep Max

If you don’t have an established 1RM, you will spend the time we do the 3 sets of 5 establishing a 1RM.

Do sets of 7, 5, 3, 3, 1, 1, increasing weight each set.

Video courtesy of CrossFit.com, Startingstrength.com

Notice the good set up position she has at the start.  Wrists are strong, elbows are high, creating a perfect pocket for the bar, meaning it will not roll back during the lift. She maintains a rigid back throughout.  As she hits the bottom of the squat, she drives up with the hips, yet does not lean forward. She works on forcing her knees out the whole time as well.  At the 23 second mark, there is a rep where her knee bends in, but she corrects it for the next rep. This is good body awareness.  Yes, you should be pumped and seeing red when you get under the squat rack, but also be aware of the motions your body does during the lift.  If you feel something go wrong on your form, correct it.

Enter either weight used for 3×5 or 1RM to comments/www.logwod.com

WOD:

For Time:
100 Push ups (chest MUST touch the ground, but no hand release)
100 Sit ups (butterfly)
(Break it up however you choose, but every time you switch movements you must do 3 burpees)

Enter time to comments/www.logwod.com

IF you had to break up the exercises, put total number of burpees and whether or not breaking up the two exercises helped or not to comments.  WHY would one switch exercises instead of going 100 reps straight?  So you don’t hit muscle failure, of course.  What will get you done faster, chancing muscle failure (each rep MUST be full range of motion to count, meaning full lock out at the top of push up and chest touching the gound at bottom.  For Butterfly sit ups, shoulder blades must touch the ground at the bottom and finger tips MUST touch the top of toes at the top) to not do burpees (but could mean you have to stop numerous time to recover) or switching at a set number to allow one muscle group to recover?  Decisions, decisions.  This is where strategy comes into play.  See, not only are we making you stronger, faster, fitter, we are also making you sharper in the mind!  You’re welcome.

Cash Out:

3 Muscle Ups, or 3 Chest2Bar Pull-ups, or 3 Pull-ups
Whichever you have…

Congrats to our newest group of On-ramp grads.  Show ’em some love in the Open Classes!