Video courtesy of Move Fitness and Training. That’s right, we couldn’t leave well enough alone. Forget the regular Wall Balls. Today you will learn the Double Wall Ball! The difference? In a Double Wall Ball, you do an additional squat while the ball is airborne. Play around with this one and learn the timing. This will be used in WOD part 1…
Video courtesy of CrossFit HQ. Start watching at the 5:58 mark. Chris Spealler and Matt Chan going over the finer points of Ring Hand Stand Push ups. Pay attention to Chris’ points on wrapping your legs around the straps.
After that, we’ll follow things up with…
“Incredible Hulk”
AMRAP 20min:
5 Dead Lift (115/70)
5 Hang Power Clean (115/70)
5 Front Squat (115/70)
5 Push Press (115/70)
5 Back Squat (115/70)
WE WILL ONLY HAVE ONE CLASS TODAY AT 0900. THAT GOES FOR MONDAY AS WELL. ONLY ONE CLASS AT 0900
Skill:
Muscle Up Progression
Video courtesy of Gymnastic WOD. Once again, Carl Paoli showing another progression towards a muscle up. I know a lot fo you have done the muscle up drill from the ground, going from the kneeling position. For those that are getting good at that, I would like you to try doing this progression. As Carl Points out, when you come through the transition point, think “Nose to toes”. Point those toe as you get your body in that deep, deep dip. This counters the weight of your posterior chain, which is behind the rings. This will make you more stable and ready to push up into the top of the dip.
For those who have Muscle Ups, work on stringing together multiple rep Muscle Ups. Work on a smooth return motion to begin the swing of the next muscle up.
Burpee Box Jump Overs
Video courtesy of Grand River CrossFit. Ensure you are facing the box when you do your burpee.
Key to the Burpee Box Jump Over is when you go down, you want to have your hands land right about where you would have your feet positioned for the box jump. That way, when you come out of the burpee, shoot your hips up in the air, not knees forward, so your feet land very close to your hands. From here, you should be in a good position to jump over your box. If you are not in the right position when you come out of your burpee, adjust so you can do your jump. It will take a little more time. So, it to make these go quicker in the WOD, make sure your landing out of the burpee is a good one. Also, if you cannot jump over the box, you can jump on top of the box and then jump over. See video below courtesy of Duckyls7.
NOTE: WITH THIS FRIDAY BEING A DOWN DAY AND NEXT MONDAY BEING LABOR DAY, WE WILL RUN ONE CLASS EACH OF THOSE DAYS AT 0900
Skill:
Thrusters
Video courtesy of CrossFit Santa Cruz. Why do we see this video a lot when we have Thrusters in a WOD? ‘Cause if it ain’t broke, don’t fix it! Jason Khalipa hits on some of the common areas folks fail at on Thrusters. So many time I have seen athletes not using the power in their hips to drive that bar in the air. The more power your use in the hips, the less your arms have to do. The less they have to do, the fresher they will be in your next skill…..
Pull Ups
Video courtesy of CrossFit Old Town. HEad Coach Danya Armstrong and Melissa Lopes going through all the progression steps for a successful kipping pull up. String together more kipping pull ups=faster WOD time.
WOD:
“Run & Get your Fran on”
See above map (thanks JP!). You will place two bumper plates and your bar over on the mats by the rowers. You will then set your clips over by the pull up rig and claim a piece of real estate for your Thrusters and Pull Ups. We will start the WOD by lining up by the Pull up rig…..
For Time:
Run 200M,(from pull up rig around the soccer pitch to where you left your bumpers)
Pick up one bumper and run 200M back to where your clips are. Drop the Bumper
Run 200M to 2nd bumper
Pick up 2nd bumper, run it 200M back to where your clips are. Drop Bumper
Run 200M back to your bar
Pick up your bar, run 200M back to where your clips are. Put bumpers on Bar.
This is one you’ll want in your log book. What’s that? You don;t have a Team Offutt Tactical Fitness Logbook?! You’re in luck. The front desk has them in stock. They are $25.00 a piece. Speak to one of the Field House representatives at the front desk to inquire about purchasing one! Do it! All the cool kids are doing it….
NOTE: WITH THIS FRIDAY BEING A DOWN DAY AND NEXT MONDAY BEING LABOR DAY, WE WILL RUN ONE CLASS EACH OF THOSE DAYS AT 0900
Skill Review:
Wall Balls
Video courtesy of CrossFit Amped. Make sure you get full depth on the squat. Keep your chest up at all times. Any leaning forward will cause your back to round, for your weight to be too much on your knees and make you waste energy readjusting before you can launch the ball in the air. Avoid all that with good posture and keeping the back in contact with the front of your body. One trick you could try for the catch is have your arms in almost a chalice shape and have the ball land between the hands. Also, use hip drive to launch the ball. Just use the arms to guide the ball.
Sumo Deadlift High Pull
Video courtesy of CrossFit HQ. Ensure you get full hip motion in here! Don’t pull early with the arms! Once again, use the momentum from your hips and shrug to get the bar moving north. Use arms last! And on the way back down, do not let your back collapse at the bottom of the movement.
Push Press
Video courtesy of CrossFit HQ. Hips, hips, hips! Seems like a common them today, right? Use that dip drive (emphasis on DRIVE!) to generate the force to get that bar moving. Save the arms and shoulders
Now, why in the world would we be reviewing these specific moves? Well, if I was to add some box jumps and some rowing, and, I don;t know, make you switch movements every thirty seconds, I might have….
WOD:
Fight Gone ½ Bad
3 Rounds (30sec each station):
WB (20/14)
SDHP (75/55)
Box Jump (20”)
Push Press (75/55)
Row (calories)
Rest
Post total reps (count calories on rower) to comments/www.logwod.com
Video courtesy of CrossFit HQ. Ever wonder about the origins of Fight Gone Bad? Check out the explanation straight from Coach Glassman himself. Now, today, we’re going at 30 second intervals. What does this mean for you? It means less time that you will be under stress. It means give a higher output as you won’t run out of steam (notice I said WON’T instead of shouldn’t. Got no time for shouldn’t make this stuff happen folks!). This will help train you for when the real Fight Gone Bad WOD shows up down the line (did I mention it’s a world-wide event in the fall?). See, we have methods to this madness!
Cash Out:
Cheer on other Athletes! They’re doing the same for you!
Pic courtesy of JournalMenu.com I couldn’t have said it better myself. CAN!
Here’s a question. What motivates you to keep going when you feel like you can’t go anymore? What makes you dig down and pull through? Post your thoughts to comments.
NOTE: WITH THIS FRIDAY BEING A DOWN DAY AND NEXT MONDAY BEING LABOR DAY, WE WILL RUN ONE CLASS EACH OF THOSE DAYS AT 0900
Skill:
Ring Dips:
3 X 15
Concentrate on getting good form. If you had to use a band last time you did these, go down a size in bands and see if you can do them. If you were using the blue band, try doing these with no band. If you did these with no band before and you’re really feeling squirrely, add some weight. Improve from where you were last time!
Practice Air Squat with a Partner.
Perfect your technique and help your partner perfect his or hers.
For those who don’t know, we TactFitters have been invited to compete in a one-day Throwdown and Fit2Fight CrossFit. It will take place Saturday, September 15th. Click on the picture (courtesy of Fit2Fight) to see the Facebook invitation. Let’s make another huge showing! CAN! If the link doesn’t go to the Facebook posting, post in comments if you are going to go! Be awesome to roll up there 20-30 deep!
NOTE: WITH THIS FRIDAY BEING A DOWN DAY AND NEXT MONDAY BEING LABOR DAY, WE WILL RUN ONE CLASS EACH OF THOSE DAYS AT 0900.
Now, for today’s work…..
Skill:
We will cover…
(Full) Snatch
Video courtesy of Got Strength Gym. 13 yr old USAW competitor Jacob Shreiber going through a full snatch. Watch the bar path for optimal results.
(Full) Clean and (Split or Power) Jerk
Video courtesy of The Athlete Labs. One of the best tutorials for Clean and Jerk around
We’ll be covering these two lifts because…
WOD:
“CrossFit Olympic Totals”
The sum of the best of attempts of:
Snatch
Clean & Jerk
This will run just like our other CrossFit Total WODs. You will get three attempts at each lift. After we warm up and prep for Snatch, we will go one at a time for the attempts. Once everyone has gone all three times, we will prep for the Clean and Jerk. Same thing, once we start the attempts, one person goes at a time so the coach can watch to give you a Good Rep or No Rep.
Your score will be your highest SUCCESSFUL Snatch added to your highest SUCCESSFUL Clean and Jerk. Post this total to comments/www.logwod.com Post the separate lifts in comments on logwod.
Remember, you get three, AND ONLY three attempts at both lifts.
What we will be looking for to get a good rep is…
On Snatch:
Must be a continuous movement once the bar comes off the ground to when it is overhead. This means, no pausing the bar at mid-thigh height. Once the bar goes overhead, the athlete must lock their arms as they reach the bottom of a squat (crease of the hip below the knee). The athlete must then stand up with arms fully locked out. They will stand with hips fully opened at the top. The coach will then give the nod to put the weight down. The athlete can release their grip from the bar once the bar is below waist height.
On Clean and Jerk:
The bar starts on the ground. Once the athlete lifts the bar off the ground it needs to continue to move without stopping through the clean. This means the bar cannot stop moving when it reaches mid-thigh. The athlete will clean the weight up and drop into a full squat (crease of the hip below the knee) and catch the weight in a front squat rack at the bottom of the squat. The athlete will then stand up fully with hips fully opened. From here the athlete can reset his or her feet and grip to prepare for the jerk. The athlete will dip, drive/press the bar up and then dip under the bar during its ascent and catch it in either the split or regular jerk position. Once there, the athlete must show control in the jerk position and then stand with hips fully extended for the coach to give the nod to put the weight down. The athlete can release their grip from the bar once the bar is below waist height.
Cash Out:
Banded Shoulder Stretch. At Least 2 minutes per side.
So proud of the group who made it out to Victory Quest to run the obstacle course. The rain and mud made it that much better. Big Thank you to Victory Quest’s crew for taking good care of us and welcoming us into their home. Good people there. And yes, we WILL be coming back in the near future, with an even BIGGER group of TactFitters!
DON’T FORGET, IF YOU WANT TO GO TO VICTORY QUEST THIS WEEKEND, GET AN EMAIL TO COACH MIEKE (SEE YESTERDAY’S POST FOR EMAIL ADDR) NO LATER THAN 1000 FRIDAY. WE ALL DON’T NEED TO SHOW UP AT 1400 SATURDAY. IF YOU’LL BE A LITTLE LATE, THAT’S FINE. ALSO, IF WE WANT TO CAR-POOL, MIEKE WILL EMAIL ALL WHO SIGN UP TO WORK THAT PART OUT. LET’S DO THIS!
Note: if you had to go less than bodyweight, then in logwod, do not post the WOD as RX’d
It is not a bad thing to not go RX’d. If you cannot do 15 OHS at your bodyweight, then scale to a weight you can get the OHS and make sure you keep track of that weight so the next time OHS come around, you’ll know what you are capable and have a goal to shoot for.
If your last successful attempt wasn’t at your bodyweight, guess what? You’re gonna scale. And that is fine! The more we work these, the better you will get. And yes, we will have scale options when you arrive.
Video courtesy of UTE CrossFit. Tommy Hackenbruck gives one of the best explanations for maintaining active shoulders. Don’t just think of shrugging up your traps, bring up your lats. Make those armpits point forward!
WOD:
“Death by 10m (per 30sec)”:
We will set up a 10M run.
On the 1st 30sec Athletes run 1 X 10m (down the 10M once)
On the next 30sec Athletes run 2 X 10m (down and back)
Continues until athlete cannot complete the number of 10m in the 30sec given.
We go until EVERYONE is dead…or can’t make the number of 10M runs in the 30 seconds.
Video courtesy of CrossFit Bergen. This will give you an idea of what to look forward to. I lost count of how many they were on, but you’ll get a lot more done, I’m sure. Get some!
Pic of Coach Mieke and Coach Neil stretching out the USSTRATCOM Army Element after their Army Day PT session where they were given an introduction to TactFit. There were 45 Soldiers that got one hell of a workout! So proud of these two. And they got coined by the STRAT Chief of Staff (don’t worry Neil, I got your coin). Was an honor to put this together for the Army folks. You know it’s something special when the Army entrusts their PT session to some Air Force folks! CAN!
TODAY’S 0600 WILL MEET UP AT THE POOL FOR SWIM WOD 2. THIS WILL ONLY BE HELD AT THE 0600 CLASS. FOR THE 1130 AND 1730, THE BELOW WILL BE YOUR WORKOUT FOR THE DAY. FEEL FREE TO COME TO THE 0600 AND THEN DO ONE OF THE OTHER CLASSES LATER IN THE DAY.
Skill:
Thrusters
Video courtesy of Paradiso CrossFit. This is a classic CrossFit movement…lots of work done quickly. This movement is a compromise between a front squat and a press position. The best thrusters utilize the legs and hips to the full extent before recruiting the arms to finish. Flexibility and coordination become a limiting factor in performing a quality thruster
When doing multiple reps, ensure the bar makes contact with your shoulders BEFORE going into the next reps. Dropping too quickly into the squat means you will be ahead of the bar when you hit the bottom of your squat and begin your ascent. If this happens, when your momentum going up meets the momentum of the bar going down, you create undue stress on your joints.
NOTE: If you do not finish in 18 minutes, in logwod, post your time as 18:01 in logwod and post the total number of successful reps in the comments section of your logwod entry. Also, post those reps to comments here too.
Video courtesy of CrossFit Kinnick. Southern California’s Jeremy Kinnick going over the butterfly pullups. Once you get this technique down, you’d be amazed at the number of pullups you can string together.
Cash Out:
Catch O2 and Cheer on other Athletes
SPECIAL ANNOUNCEMENT 2! – With the Field House being closed this weekend, we are getting a group of us together to hit the Victory Quest Obstacle Course located just outside Lincoln. This was the same course used in the 2012 Cornhusker State Games last month. Click on the above picture to visit their site. We are going to meet at the course at 2PM. Entrance fee is $15.00 Well worth it! If you are interested, please email Coach Mieke at brentvillage@afpmanagement.com NO LATER than 1000 Friday, as she’ll need to mail you out the waiver that needs signed. Should be a ton of fun!
FIRST, THIS THURSDAY’S 0600 OPEN CLASS WILL MEET UP AT THE FIELD HOUSE POOL FOR SWIM WOD 2. BRING YOUR SWIM GEAR!
SECOND ANNOUNCEMENT. THE FIELD HOUSE WILL BE CLOSED SATURDAY, SO WE ARE TRYING TO SECURE A RESERVATION AT VICTORY QUEST OBSTACLE COURSE. MORE INFO WILL BE RELEASED ON FACEBOOK LATER ON WED. IF WE GET THE RESERVATION. THE COURSE IS ABOUT AN HOUR FROM HERE RIGHT OUTSIDE LINCOLN.
And now, back to today’s info…
Strength:
Back Squat:
5 X BW, 5 X 1.25 BW, 5+ X 1.5BW
Remember, the + means you go AT LEAST 5 reps, and then go for broke!
Video courtesy of Crossfit Colosseum. Toes through Rings are just what they sound like. You want to go from a dead hang to your toes going through the rings. Pretty much the same motion as a toe to bar, but with the added accuracy piece. As you can see in this video, you can work a kip into here. If you can’t get your toes up to the rings, aim for a knee to elbow height.
Cash Out:
2 X Max Rep Unbroken Double Unders – Can you beat what you did last time we went unbroken on Double Unders?
TOTF’s Logan Westlund showing CrossFit Ft Walton Beach how Muscle Ups are done. Thanks for flying our colors out in FLA Logan!
Your path for the 200M run will be run down where we normally run for the 100M run, and then turn around and run back.
Do NOT get sloppy on the Dead Lifts. Keep your back locked in for each set of three reps. For your safety, if your form gets overly bad, you may have to drop weight. Be smart. Try the weight in the warm up and make sure you can handle it with good mechanics. If you can, maintain those mechanics throughout, even if that means going slower in the WOD. Safety first!
Video courtesy of Brad Gatens. Do you have any of these common faults? Illuminate them in the prep work!
Cash Out:
Use a lacrose ball on a box for your glute and hamstings
Our own Coach JP at CrossFit Verve with HQ Coach Greg Amundson. JP is completing the CrossFit Kettle Bell seminar. Got a feeling he’ll be coming home with a whole new bag of tricks to make us all better with Kettle Bells!
CrossFit Team Offutt Tactical Fitness 