CrossFit Team Offutt Tactical Fitness

ATTENTION: THE 0600 CLASS THIS THURSDAY WILL BE HELD AT THE FIELD HOUSE POOL.  THE TACTFIT AREA WILL BE USED BY THE USSTRATCOM ARMY ELEMENT FROM 0530-0700.  THE 1130 AND 1730 CLASS ON THURSDAY WILL RUN AS NORMAL IN THE TACTFIT AREA.

Now, back to today’s workout…

Skill/Strength:

2 X: Max Rep Ring Push Up

1 min break between attempts

Score = Total Push ups – post number to comments/www.logwod.com

Video courtesy of CrossFit HQ.  Carl and K-Starr going over the finer points of the rung push ups.  Ensure ever rep you hit the support, or finish position where you externally rotate your shoulders.
For the external rotation to happen, you have to maintain tightness through your body.  As K-Starr mentions, if you relax the body, you can’t maintain that external rotation.

WOD:

On the min, Every min, for 20min

“Deck of Cards”:

Hearts – Burpees

Diamonds – Medball Cleans (20/14)

Spades – Power Snatch (95/65)

Clubs – Jump the Bar (must leave the ground and land with both feet at the same time, also, must face the bar when jumping)

All athletes will set up their bars and have a respectable space for themselves. On the minute for every minute for 20 minutes the coach will draw a new card. The athletes will perform the movement corresponding to the suit and the number on the card. Jack = 11, Queen = 12, King = 13 Ace = 14 (With a high or low choice, you know we wouldn’t take the easy route in CrossFit…).

Points:

An athlete gets a point for every rep completed of each movement. This means the maximal points that can be awarded is the total numbers on all 20 cards. If you have to scale, you will be awarded a half point on any movement you scaled on (ie. if you go lower than prescribed weight on snatch, and the card drawn is a ten, if you get all ten reps, you will get 5 points, whereas the person who went prescribed will get 10 points)

Post total points to comments/www.logwod.com  (will show up as reps)

Cash Out:

Clean Off (as in use spray and wipe) Bar & Stretch Anterior Hip.

Want to take this time to say Congratulations to Coach Ben and his lovely new wife, Lindsay.  So great seeing two awesome people making each other so happy.  Leave a big CONGRATS in comments for the happy couple!

ANNOUNCEMENT!  THE 0600 CLASS ON THURSDAY 23AUG WILL MEET AT THE POOL FOR SWIM WOD 2.  THIS WILL ONLY BE FOR THE 0600 CLASS!  THE 1130 AND 1730 WILL BE AS NORMAL IN THE TACTFIT AREA.

And don’t forget, the Saturday class is at 0900 today!

Skill:

Max L-sit (for time)

Video courtesy of Again Faster.
Try going through this progression if you haven’t done L-sits before.  Once you are comfortable with the position, go for a max hold.

3 Attempts at Standing Broad Jump

Video courtesy of Northstate CrossFit.  Jonathan Jorgensen goes over proper Broad Jump technique.

Max Rep Skin the Cat

Video courtesy of Mobility WOD.  KStarr and Carl Paoli going over the shoulder mobility for doing Skin the Cat. You’ll go from fully flexation to full extension.  This movement is so good for mobility if done properly and safely.  And as Carl mentions, it the mobility translates over into other movements.
FOllow the direction he gives for the movement.
And then Kelly brings the “secret sauce”.  The mobility work he shows is great to prep for doing Skin the Cat.

WOD:

“Danny”

AMRAP 20min:
30 Box Jumps (24/20”)
20 Push Press (115/80)
30 Pull-ups

Post total rounds to comments/www.logwod.com

Picture courtesy of CrossFit.com.  Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye

Cash Out:

Roll out Quads, Calves, and Upper Back

Skill:

Quick Review of…

Clean – Both Power and Full Squat

Bench Press

Overhead Squat

Now why would we cover these three lifts?…Oh yeah, right….

WOD:

CrossFit Totals II

(Best of 3 and ONLY 3 attempts):

Clean (from ground, Power or Squat)

Bench Press

Over Head Squat

Add highest 1-rep from each lift.  Add together and post total to comments/www.logwod.com

Video courtesy of CrossFit Initiative.  Some good tips from Ty Jones on the points of performance for each lift.  We will go over these when we do our movement reviews.

For the lifts to count, a coach must see you do the rep, AND the rep must go through Full Range of Motion.

So, for Cleans – Weight starts on the ground.  You can either power clean or squat clean.  You MUST show full open hips at the top before you drop the weight for the rep to count.

Bench Press – Once lifted off and you tell the spotter to let go, the weight must come down and make contact with your body BEFORE you start pressing up.  You MUST press up in a continuous motion.  If the weight starts to go back down, NO REP!  If your spotter touches the bar, NO REP!  You MUST show full lock out at the top BEFORE the spotter grabs the bar and racks it.  If you don’t lock out the arms, NO REP!

Overhead Squat – You must show Active Shoulder BEFORE you begin to squat (arms FULLY locked out, shrugged up with lats engaged).  You will then squat until the crease of your hip goes BELOW your knee.  If it does not meet this depth and you come back up, NO REP!  Once you begin coming up, it MUST be a continuous motion.  If you start to go back down,NO REP!  For the rep to count, when you come back up, you MUST show fully open hips for the rep to count.  If you bring the bar down to the shoulders before you fully open your hips, NO REP!

Cash Out:

Couch Stretch Wall Squat Stretch

Skill:

Work on the 10 levels of Pull-up Progression

Have you been keeping track of your Pull-Up progression since Aug 3rd?  To refresh your memory go to   https://totactfit.com/2012/08/02/friday-20120803-open-workout/

Video courtesy of CrossFit Portland.  Watch from the 3:09 mark.  Scott Hagnas details out the theory of his Pull Up Progression and how important it is to build good scapula control first so you have a good support system when going through the progression.  If you were given a copy of your Pull Up Progression chart back on the 3rd, bring it in.  If you weren’t here, no worries.  We should still have copies in the TactFit area so you can establish your level.  Or print one out right here.  Pullup Progression 

Goal is show proficiency in a progression before you move on.  Some of you may be able to string a couple of some-what kipping pull-ups and wonder why we want you to go through this whole progression.  Simply put, we want to build a good foundation of strength and control so you become more proficient in the movement.  Turn 4-5 barely strung together pullups to 10+ unbroken.  Turn proficient kipping chin-above pullups to successful Chest-to-Bar pull-ups.  See where I’m going with this?

WOD:

3 X 1min AMRAP:

-50m Sprint

*Rest 2min between Rounds*

So how this will work is, we will move outdoors for the run.  It’s going to be a beautiful day so let’s take advantage of some fresh air!  We’ll have the 50M area marked with cones so you’ll know where to turn around.  When you start, you’ll run down to the cone, touch the ground with one hand, run back to the starting line and touch the ground with the opposite hand.  Repeat until the minute is up.  Think of it as a minute-long 50M shuttle run.  Still wondering how that will work, here’s an example… (courtesy of Anthony DiSarro)

Only difference is you’ll go until we say stop! 🙂

Goal is to hit the same number of reps (one 50M run=1 rep) every round.  Therefore, post LOWEST total in a round to comments/www.logwod.com

Post total reps (add all three rounds) completed to comments

Cash Out:

Lat Stretch. Banded Hamstring Stretch

Skill:

Work Muscle Ups Progression (10min)

Remember where you were the last time we worked progression and achieve at least the same level but work to move up to the next level.

WeightedBurpee (5min)

The Weighted Burpee: To start (and whenever starting a weighted burpee) the athlete must pick up the bumper plate so that the hip is fully open, drop the weight, then they may begin the movement. The athlete will perform a burpee touching their chest and thighs to the ground, move to their feet, then pick up the bumper plate and move it to overhead. The standards for this movement are: 1) Picking up and dropping the weight to start. 2)Chest and thighs must touch the ground at the bottom. 3) The arms must be fully extended with the weight overhead.

Video courtesy of JiuJitsu Mania.  The movement will be simmilar to what you see here, minus the bosu ball under you. 

WOD:

For Time:

Run 1 mile

10 Muscle ups

50 Weighted Burpees (45/25)

(16min Time Cap)

Add total reps (run = 1 rep) and post total to comments/www.logwod.com

Cash Out:

Roll out from Shoulder to Toe

Pic courtesy of 55th Wg PA.  Our own Coach Vashon meeting the POTUS.  I can picture the conversation in my head…

The pres – Sure, I CrossFit!

Vashon – Awesome sir!  What’s your Fran time?

The pres – Son, that’s classified.

Vashon – Let’s go 2 min AMRAP Air Squats.  I win, I get a spin in Air Force One!

Just kidding man.  Very proud Vashon got to meet him.  Couldn’t think of a better NCO to represent Offutt.

Strength:

On the min, Every min, for 10min:

1 Strict Press (85% of 1 Rep Max)

20 AirSquats

post successful sets to comments/www.logwod.com

How would you find 85% of your 1RM on Press?  Oh, I don’t know, were you were last Monday? https://totactfit.com/2012/08/04/monday-20120806-open-workout/

Video courtesy of CrossFit Ireland.  As the narrator says, there are a million ways to mess up your press, and most do start in the set up.
So, before you press, make sure your legs are locked out, your core is tight, chest is up, elbows slightly in front of the bar, bar touching the top of your chest/collar-bone area, and your wrists in a strong position.
Watch the faults identified in the vid.  Don’t let these happen to you!

WOD:

3Rounds For Time:

5 Back Squat (225/135)

10 Butterfly Sit-ups

Post your time to comments/www.logwod.com

Cash Out:

Couch Stretch – 2 min per leg

Video courtesy of Peak 360.  Wondering if you should come in today?  Be like this guy….

Skill:

Spend 10-15min working on Double Unders

Use “Goldie Locks Continuum*”

Our own Coach Ben Yates going over the Golidlocks Continum.  As with the story of Goldilocks, she first found stuff too far to one extreme and then too far to the other one.  It wasn’t until she found that perfect mix (the just right) that she found what she wanted.  Think of your rope speed in this same manner.  You don’t want the speed so fast that your feet can’t keep up, but you also don’t want it so slow that you can’t get the rotations under you between jumps.  Find that Just Right speed.  To keep your rope speed going, relax the shoulders and arms, keep your core tight, make the spin come from the wrists.  As far as the jump goes, jump straight up.  Imagine a ceiling only an inch to and inch and a half above your head.  Try to hit the top of your head to that ceiling every time

3 Attempts Max DU

Put highest unbroken set to comments/www.logwod.com

-Let’s see some new PR’s

WOD:

“Griff”

For Time:

Run 800m

Run 400m backwards

Run 800m

Run 400m backwards

Post time to comments/www.logwod.com

Picture courtesy of CrossFit.com

In honor of USAF SSgt Travis L. Griffin, 28,  who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.  Travis is survived by his son Elijah.

Thanks to Chris Jones:  For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: “Sergeant Travis Griffin Family Fund” Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

Cash Out:

3X “The Box Obstacle*”

We will be working multi-depth jumps.  The key to this is a quick stretch reflex at the bottom of your jump to go right back into the next jump.  See the below video courtesy of CrossFit Omaha for what we are looking to do.  You’ll be going through the line of jumps three times.

Skill:

Work Muscle Up Progression – Make as efficient as possible
For those who have M.U. practice wrist turn out at bottom and swinging decent from top with caution.  This method is quicker but can be harder on the shoulder.

WOD:

“Amanda”
For Time:

9-7-5 Reps of
Muscle ups
Squat Snatch (135/95)

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

Picture and below story courtesy of The CrossFit Games site.  The Hero WOD “Amanda” came about in 2010 after the passing of Amanda Miller.  Please read below.

Amanda Miller Tribute

The First Individual Event of the 2010 Games Honored a Fallen Athlete

“I just competed in the CF Games less than a year ago and now I’m dying.”
– Amanda Miller, March 9, 2010

Just over a month after writing those words in her blog, Amanda Miller passed away. She was 24.

In 2009, after finishing sixth in the Mid-Atlantic Regional and doing 131 burpees in 10 minutes as a fundraiser for the trip, Miller arrived at The Ranch in Aromas to compete in the CrossFit Games. Nicknamed “Guns” for the prominent tattoos on her hips, Miller worked her way to a 55th-place finish.

Not long afterward, she faced another challenge when recurring melanoma spread to her lymph nodes and beyond. Miller died on April 23, and the April 27 CrossFit.com WOD was dedicated to the athlete who was born in Florida but lived in Virginia.

The first WOD of the 2010 CrossFit Games was also dedicated to Miller. With the top women grouped in the final heat of the opening workout at the Home Depot Center, Dave Castro announced the event that would kick off the Games and honor a fallen athlete.

Amanda
9, 7 and 5 reps of:
Muscle-ups
Snatches (135/95 lb.)

After a moving video tribute to Miller, the women ripped into the memorial workout, with Kristan Clever setting the best time of the night with 5:04. Camille Leblanc-Bazinet was second in 7:02, and Christy Phillips was third, two seconds behind. For the men, Chris Spealler was first (3:29), Neal Maddox was second (3:46), and Rich Froning Jr. was third (3:47).

Amanda represents the first time a workout has been named in honor of a Games athlete and gives CrossFitters around the world a chance to pay tribute to a great competitor who was taken far too soon.

Below video courtesy of CrossFit HQ.  As you read above, this WOD debuted at the 2010 CF Games.  Have fun and do some work!

Strength:

Front Squat:

    5,          5,        5+(meaning hit 5 and then go until you can’t go no more!)

(65%), (75%), (85%)

% of 1RM

Post total reps of last set to comments/www.logwod.com

Video courtesy of CrossFit HQ.  notice the differences in the Good and the Bad techniques.  Biggest keys will be keeping elbows high through the whole movement (this will help maintain the lumbar curve and avoid back rounding), Push the knees out both on the way down and up in the squat.  Don’t let those knees cave in!

WOD:

5RFT:

12 Box Jumps (24”/20”)

9 Ring Push Ups

6 Chest To Bar Pull-ups

3 Handstand Push Ups

Post time to comments/www.logwod.com

Cash Out:

Lat Stretch

Roll out anterior Legs

This is a perfect time to take advantage of the Mobility WOD posters up on the Plexiglas in the TactFit area.  Find one stretch per area listed above and spend two minutes per side.

Speaking of Mobility WOD, interesting article on whether or not to ice sore muscles.  Do you agree?  Disagree?  Post thoughts to comments.  Let’s get some discussion going!

http://www.mobilitywod.com/2012/08/people-weve-got-to-stop-icing-we-were-wrong-sooo-wrong.html

Skill:

Ground to Overhead variations

Video courtesy of CrossFit HQ.  In this vid, some of the CF top dawgs going through variations of getting the weight off the ground, to the shoulder, and then overhead.
Main things to think about, no matter what version of picking the bar up is get hip drive!  The more explosion you have from the hips, the quicker the bar will get to shoulder or straight to overhead.
BEsides the variations you see here, you can you a power snatch or regular snatch to get the weight up.  It is quicker, but takes more energy out of you.  Which will you pick?  Here comes that stategy piece again! 🙂  With only having to do three reps before your walk and then having the rest time it takes your partner to do the same, doing a high power output to get done faster might be a good idea…but, is your endurance high enough to recover for every round, for ALL 15 minutes?  Decisions, decisions…..

WOD:

Teams of 2 (each partner must complete the below for a round to count)

15min AMRAP:

3 Ground 2 OverHead (135/95)

25m Barbell Front Squat Rack Carry Walk (135/95)

Rules of Engagement for the WOD:

1. Only 1 partner can be working at one time.

2. A round consists of  – (A) partner 1 doing 3 G2OH, putting the bar in the front squat rack position (as demonstartaed by Coach Mieke)after the completetion of the 3rd G2OH, and then walking 25M with the bar in this position. (B) At the end of 25M, partner A sets the bar down, UNDER CONTROL.  (C) Partner 2, then picks up the bar and does 3 G2OH, setting the bar in the front rack position at the end of rep 3, and walking back to the where partner 1 started their walk.

3. Only 1 bar may be used by a team.  If one partner scales, both scale.

Post completed rounds to comments/www.logwod.com

Cash Out:

400m Sprint