CrossFit Team Offutt Tactical Fitness

Skill/Strength:

Turkish Get-up. 

Video courtesy of CrossFit HQ.  SPecialty course trainer Jeff Martone going over the finer points of the Turkish Get Up with a kettle bell.  Want to learn some more fun Kettle Bell stuff?  Come out this Saturday at 0900 for a seminar on the KB swing by our own Coach John “JP” Palumbo!

Today we’ll teach the Turkish Get Up technique.  This will be followed by…

2 Rounds  for time:

5 (per side) Turkish Get-ups

10 Box Jumps from sitting (30/24)

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Video courtesy of CrossFit Ozarks.  Men will sit at a 20″ box.  Women from 18″.

By doing these from a seated position, you take away the stretch reflex.  This will improve your explosive power.  Meaning?  Better sprints, more power in squats, more power in any motion requiring hip movement, ect…

After that, we break into teams of three

TEAM WOD (Teams of 3)
For Time:
A: 100 KB Swing (1.5/1)
B: 100 Back Squat (135/95)
C: 100 Med-ball Sit ups

Only one team member can work at one time.  The other two must hold the following positions…

During KB Swings – other two must hold the bottom of an air squat

During Back Squat – other two must hold a bar over head (45/25)

During Med Ball Sit Ups –  other two must hold the top of a push up

Reps cannot start until the other two members are holding these positions.  When one drops the position, reps stop until there are two members holding the position.

Post team members name and time to comments.  By all means, talk smack (clean) about other teams here!  Get competitive!

Cash Out:

Pidgeon Pose

Video courtesy of CrossFit Charlottesville.  Body position is key here

Coach Jason showing the TOTF colors at CrossFit Purgatory.  Way to be Jason!

Strength:

Sumo Deadlift:
5 sets of 2 reps @ 85% of 1RM of regular Dead Lift

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Videos courtesy of Vision Fitness.  On video 1 Jere pulls 225 raw in the sumo position and 315 in video 2. Jere’s initial pull off the floor is slow…typical of sumo technique. Jere’s hip strength engages in the middle as bar speed increases. He senses falling backwards which causes him to slow then re-engage. Lock out is quicker than his conventional style. Falling backwards is the correct feeling to have with this technique. The pulling technique of sumo puts the force of the lift primarily on the hips and hamstrings, with less force placed on the lower back.  IF done correctly, some body types adapt to this style very well.

WOD:

20min AMRAP:
Run 200m
5 Clapping Push Ups
5 Towel Pull ups

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As you can see above, for the towel pull ups, you’ll wrap two hand towels over a pull up bar.  Grip the towels so your hands are in a vertical position rather than a horizontal.  Range of motion will be the same as a strict pull up.  Full arm extension at the bottom, chin above at the top.  And notice, the grip is pretty much the same as if you were climbing a rope.  Weird, huh?….

If you can, bring a couple of hand towels.  We have about 10 sets, but if you bring your own, even better.  Better yet, bring two pairs to help out your neighbor.

Cash Out:

Max Time:
Hanging from Pull Up Bar at the top of a pull up/chin up

Announcements! 

First, this Saturday, instead of our normal Open workout at 0900, we will have a Kettle Bell Seminar led by Coach John “JP” Palumbo.  For anyone who wants to get better in Kettle Bell Swings, Kettle Bell Snatches, Turkish Get-Ups, ect… you want to come to this seminar!

Second, if you are going to the Throwdown at Fit2Fight  on the 15th, please email our gmail account so we can get an accurate number to the guys working on the logistics.  I want a sea of TOTF rolling up there!

Skill:

Spend 5min Working Muscle Up.  Followed by…

EMOM 10min:

1 Muscle Up, 4 Ring Dip

Video courtesy of CrossFit Santa Clara.  Jason Khalipa going over the muscle up progression we use.  We will go over the points of performance at class for those not familiar.  For those who have been working on these, start from where you last got to in the progression.  For those who have muscle ups, try getting strict MUs down.

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WOD:

“TOTF Benchmark”
For Time:
Run 200m

20 WB (20/14)

15 Box Jumps (24/20)

1 Round of  Bear Complex (95/65)

15 KB Swing (1.5/1)

20 Burpees

100 Single Unders

That’s right.  We’re hitting up what has become the first Benchmark for many of our TOTF Athletes.  I bet there are going to be some of last week’s On-Ramp graduates that will get their second taste of this WOD in so many weeks.   Can you beat your last attempt at this WOD? 

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Cash Out:

Banded Lat Stretch

Big thanks to Coach John Hendricks for fixing our broken plyo box.  Hopefully we made it idiot proof…..

Skill/Strength:

Every Minute On the Minute for 9 minutes:
3 Power Snatches (70% of 1RM)

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Video courtesy of CrossFit HQ.  Coach and Sage Burgener going over the Power Snatch.  Difference between this and the full squat snatch is instead of dropping fully into the bottom of the squat you’ll catch the snatch in around a quarter squat depth.  So make sure you get full explosion out of your hips, get as high a shrug as possible, and pull as high in the scarecrow position as you can.  The higher you get the bar, the easier it will be to hit the landing.

WOD:

4 Rounds For Time:

25 Medball Cleans (20/14)
5 L Pull-ups

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Video courtesy of Paradiso CrossFit.  Goal to an L-Pull Up is to hold the legs out straight in front of you with the toes above the hips.  From here, perform a strict chin-above pull up.  For RX’d, there is no kip in this movement.
A good practice to get used to holding the L-position would be trying a few L-sits with our parallettes.  Show up early for class and give those a try.

Cash Out:

Max Time:
Handstand  Hold

Click on the picture courtesy of Fit 2 Fight CrossFit.  This will take you to a video preview for the 15Sept Throwdown.  So, for those of you that want to compete in Fit2Fight’s Throwdown on the 15th of September, this video will cover most of the WODs that we will be doing that day.  Also, don’t forget, there will be a $5 charge.  Well worth the price as Nick has put together some intense looking WODs for us to go through.  For those of you on the fence about competing, do it!  It will be the most fun you’ll have doing some of the hardest stuff possible.  Plus, he NAMED ONE OF THE WODS AFTER US!!  How can we not show up?  CAN!

With today being Labor Day, in the spirit of giving folks a day of rest from the craziness of work, we’ll give you, the TOTF members a day off from our craziness.  That’s right. No overly complex WOD.  No 10 minutes of hell followed by you laying on your back gasping for air for 5 minutes.  No, think of today more of an Active Holiday. 

Now, this is not to say we aren;t having a class.  Coach Bryan will still  be there at 0900 Monday morning to help with warm up and any skill work you may want to work on.  What we would like you to do before working on any skills is….

Choose 1 of the following:

-Swim 1200yd
-Run 7K
-Bike 15miles
-Row 6K

For the biking, I highly suggest doing this outdoors vs on a stationary bike.  It’s nice out.  Enjoy the weather!  Hell, same goes for the run.  No need to stick with our indoor track.  Move it outdoors and see some nature. 

So, if you want to come in and work skill work, get out early and do one of these prior to comingin, or do one and then work on skill stuff.  Don;t overdue it as you Cash Out will take you outside of TactFit as well….

Cash Out:

EAT!  AND REST!

Didn’t you hear?  It’s Labor Day.  Go enjoy yourself!