CrossFit Team Offutt Tactical Fitness

Everyone ready to work off that candy?!

OPEN:

Strength:

Push Press 6×5, then one set 5+

Sets will start every 90 seconds

Video courtesy of CrossFit HQ.  Points to remember in the dip/drive:
-No forward or backward inclination of the body during the dip.  If you lean too far forward, the weight goes too far forward of your body, resulting in either you losing the weight or severly taxing your low back to recover the weight.  If you lean too far back, making your ribs stick out, you put yourself in a very unstable position, not allowing you to keep your core tight, thus making the drive portion of the dip drive ineffective.
-Don’t pause at the bottom, or cock the dip drive.  the dip-drive should be a split-second explosive movement used to get that bar airborne before you begin to press with the arms.

Post highest weight used to comments/www.logwod.com

Focus: Time Under Tension

You should finish at roughly 80% of your 1RM

WOD:

Pic of one of TOTF’s originals, Coach Sergio Factuar.  Sergio will soon be leaving for a 6 month deployment so before he starts spending more time with the fam, we decided this was the perfect time to name a WOD after him.  So we thought, “what does Serg like?”……

“The Sergio”

For time:

5 Body Weight (BW) Bench Press

500M Row

5 BW Bench Press

20 Box Jumps 30/24

5 BW Bench Press

10 Dead Hang Pull-ups

Post time to comments/www.logwod.com

We will run in two heats to ensure there is a spotter for everyone on the bench press

Cash Out:

Pec Stretch/Pigeon Pose – 2 min ea on ea side

Video courtesy of CrossFit Charlottesville

COMP:

Strength:

Push Press 6×5, then one set 5+

Sets will start every 90 seconds

Finish at 80-85% of your 1RM

Post highest weight used to comments/www.logwod.com

-3Rrounds For Time

KB Snatch 2/1.5  – -15 reps per side

Post time to comments/www.logwod.com

WOD:

“The Sergio”

For time:

5 BW Bench Press (about ending weight of PP)

500M Row

5 BW Bench Press

20 Box Jumps 30/24

5 BW Bench Press

10 Dead Hang Pull-ups

-Complete above WOD twice (try to beat last time)

Post time of best round to comments/www.logwod.com

Cash Out:

Pec Stretch/Pigeon Pose – 2 min ea on ea side

Pic Courtesy of CrossFit Photos

HAPPY HALLOWEEN!!!!

FEEL FREE TO COME IN COSTUME TODAY FOR CLASS!

OPEN:

Strength/Skill:

Work up to 80% of your 1RM on Clean and Jerk today.

If you do not have a 1RM, you will spend 10 minutes working up in weight to a weight you can handle for 3-4 reps.  That will be the weight you use for…

5 rounds of 2 reps (Full) Clean and Jerk

Sets start every 90 seconds

Focus on Consistency in your technique

Post weight used in sets to comments/www.logwod.com

Video courtesy of CrossFit HQ.  Coach Burgener going over the Clean and Jerk.  Notice when Sage cleans the weight up and stand fully, before she jerks the weight she gives the bar a small bump to adjust her hands into a better position.  As you go up in weight, this move will be essential to give you a better shot at getting your jerk.  Today, I would like each of you to work the split jerk.  As Coach Bergener mentions you are basically landing in a quarter lunge with feet between hip and shoulder width.  To get a feel for that, step into a long lunge.  Now, back your front foot about 6 inches.  This where you should land.  Just remember, once you dip and drive to get that bar moving up, get your body down under that bar FAST!

WOD:

“Halloween Leg Hell”

Complete Twice: 

1min Body Weight Front Squat

30 Sec Rest

1min Ball Slams 25/12

30 Sec Rest

1min Burpee Box Jumps 24/20

30 Sec Rest

score=total reps

Enter score to comments/www.logwod.com

Cash Out

10 Strict Hand Stand Push Ups – or one minute Hand Stand hold

10 Strict Toe2 Bar

COMP:

Strength/Skill:

Clean And Jerk:

Spend 20 minutes Working to a new 1RM

Suggest you do sets of 5,5, 3, 3, 2, then go on singles until you hit a new 1RM

Enter highest successful 1 Rep to comments/www.logwod.com

WOD:

“Halloween Leg Hell”

Complete Three Times:Score=total reps

1min Front Squat 225/155 (or body weight if that is heavier)

30 Sec Rest

1min Ball Slams 30/20

30 Sec Rest

1min Burpee Box Jumps 30/24

30 Sec Rest

Enter score to comments/www.logwod.com

Cash Out:

10 Strict HSPU

10 Strict Toe2 Bar

OPEN:

Skill:

Rowing

2 rounds 500m sprint

2min rest between rounds

Compare times/techniques

Focus: Longer Pull (opening hips), Staying in tension (keeping heels down in the catch)

Video courtesy of CrossFit SC.  Games Athlete Jason Khalipa going over rowing technique.  Notice the emphasis on opening the hip, just like when doing a clean, or a sumo deadlift high pull.  The hip generates so much power, so ensure it fully opens on every stroke.

Post fastest round to comments/www.logwod.com

WOD:

Push-Up/Strict Pull-Up ladder for 10 minutes.

 This is to be a 1:1 Work/Rest Ratio.  That means you start with 1 push up and 1 strict pull up.  However long that took will be the amount of time you will rest.  At the end of that rest, you will do 2 pushups and 2 strict pull ups, then rest the time it took to do 2 pushups and 2 pull ups.  This continues on up.  The goal is for you to go as unbroken as possible.  Should you get to the point where they are doing nothing but singles in a set, you are to drop back down to where you can string reps together, even if this takes you all the way back down to 1 push up and 1 pull up.  Basically, if you have to break up the set more than three times, you need to decrease

Post highest set completed to comments/www.logwod.com

Cash Out:

Lat Band Stretch – 2 minutes per side

COMP:

Strength/Skill:

Weighted Ring Dips 6×5, then 5+

Post highest weight used to comments/www.logwod.com

Rowing

2 rounds 500m sprint

2min rest between rounds

Compare times/techniques

Focus: Longer Pull (opening hips), Staying in tension (keeping heels down in the catch)

Post fastest round to comments/www.logwod.com

WOD:

Push-Up/Strict Pull-Up ladder for 10 minutes.

See above for description

Post highest set completed to comments/www.logwod.com

5 Min later…

For Time:

50 body Blasters –(Burpee into Pullup into Knees to Elbow)

Video courtesy of CrossFit FTF

Post time to comments/www.logwod.com

Cash Out:

Lat Band Stretch – 2 minutes per side

For those who attended the recent seminars at Fit2Fight, please do me a favor?  Click on the picture below (courtesy of Fit2Fight) to go to our Facebook page.  There you will see a post from Fit2Fight owner Nick Scott. Please send Nick a Facebook message with a review of the seminar(s) you attended.  This is how we make our products better for you, the athletes.  Thanks folks!

FOR THIS WEEK’S WORKOUTS, IT IS HIGHLY ENCOURAGED THAT YOU LOOK BACK ON THE WEEK OF 8TH TO THE 12TH OF OCTOBER AS WE WILL BE INCREASING WEIGHT BASED OFF THE WEIGHTS USED IN THOSE WORKOUTS.

OPEN:

Strength:

Pic courtesy of CrossFit Kansas City.  ‘Nuff said…

Back Squat  6×5, then one set  5+

NOTE: the + means hit AT LEAST 5 reps ont he last set, then keep going until you can’t

1min rest btween sets

Try to increase the weight you used on 8Oct

Post highest successful set to comments/www.logwod.com

WOD:

Barbell Complex

4Rounds For Time:

2 Deadlifts, 2 Cleans (full), 2 Push jerks, 2 Back Thrusters @ 155/125

1min rest

Post time to comments/www.logwod.com

Cash Out:

Banded Shoulder Stretch – 2 min ea side

Couch Stretch – 2 min ea side

COMP:

Strength:

Weighted Chin-up 6×5, then 5+

1 min rest between sets

Back Squat  6×5, then 5+

1 min rest between sets

Post highest successful set for both movements to comments/www.logwod.com

Try to increase the weight you used on 8Oct

WOD:

Barbell Complex

4Rounds For Time:

2 Deadlifts, 2 Cleans (full), 2 Push jerks, 2 Back Thrusters @ 175/135

Post time to comments/www.logwod.com

Five minutes rest then…

For Time

Turkish Get Ups with Kettle Bell– 3 rounds for time of 5 per side (1.5/1)

Alternate arms each rep

Post time to comments/www.logwod.com

Cash Out:

Banded Shoulder Stretch – 2 min ea side

Couch Stretch – 2 min ea side

WOD:

“WOD of 1000 Reps”

10 Rounds For Time:

-10 Burpees

-10 Med Ball Cleans (20/14)

-10 HR  Push ups

-10 Butterfly Sit Ups

-10 Ring Dips

-10 Double Unders

-10 Sprawls (no push up/no jump burpees)

– 10 Pull ups (any version)

– 10 Jumping Lunges (alternate legs each jump)

– 10 V-Ups

[50min cut off]

Post time to comments/www.logwod.com

Cash Out:

Catch your O2

OPEN

Strength:

Strict Press 5-3-2

The goal is to hit a 2RM on the set of 2

My suggestion is use the weight you used in the last set of 5 from Tuesday, the 9th of Oct

as the weight to use for your set of 5.

The only comments I saw on that post were from me and Coach Courtland…who is deployed….so I hope you all are keeping track of this on logwod…which only two people did; Coach Jason and Braden (Braden is on the East Coast).  SOOOOOO, I am to assume the rest of you are keeping track in your log books, yes?  Why am I harping on this?  No, it’s not so you use this site or logwod (but hey, I won’t say no to seeing more posts and use of logwod).  But it is to make sure you are tracking your progress.  If you didn’t keep track of how much weight you used on the 9th, it makes it that much more difficult for you to figure an appropriate weight to use for this WOD.  Having your performance logged is a great resource.  Instead of guess-work, you use actual data to make your decisions.  Why is this important?  How else will you know if you improved on this lift, or any other lift or movement or timed event that we do?  And remember, it’s the little improvements that will help keep you going!

3min rest between sets

Post weight from set of 2 to comments/www.logwod.com

WOD:

“Run Run Run as Fast as You Can…”

Pic courtesy of Screen Gems (in keeping with the Halloween theme)

6 rounds of 200m Sprint Partner Chase

Partner 1 takes off and is given a 5 second head start. After 5 seconds Partner 2 takes off in attempt to catch Partner 1. If Partner 2 catches Partner 1, (Partner 2 eats Partner 1’s BRAINS!!!!…..just kidding….too many zombie movies on right now….)Partner 1 does 5 burpees during the rest period. If Partner 2 does not catch Partner 1, Partner 2 does 5 burpees during the rest period.

Even if Partner 1 is caught, keep sprinting through the 200m.

If Partner 1 is caught, add 2 seconds to the head start. If Partner 1 is NOT caught, subtract 2 seconds from the head start.

Partners will switch after 3 runs.

HAVE FUN!

Post who your partner was and how you did to comments

Cash Out:

Calf/ankle stretch followed by heel chord mash w/bar – 2 min ea leg, ea movement.

Video courtesy of Mobility WOD.  K-Starr going over both movements.  After a hard day of running, you want to hit these good!

COMP:

Strength/Skill:

Part A

3 rounds, not for time:

10 Skin the Cats

1 min L-Sit on parallettes

30 Double Unders

Post time to comments/www.logwod.com

followed by…

Part B

Strict Press – 5,3,2, drop back to 5rep weight and go to failure

The goal is to hit a 2RM on the set of 2

3 min rest between sets

Post weight from set of 2 to comments/www.logwod.com

WOD:

“Run Run Run as Fast as You Can…”

6x200m Sprint Partner Chase

Partner 1 takes off and is given a 5 second head start. After 5 seconds Partner 2 takes off in attempt to catch Partner 1. If Partner 2 catches Partner 1, Partner 1 does 5 burpees during the rest period. If Partner 2 does not catch Partner 1, Partner 2 does 5 burpees during the rest period.

Even if Partner 1 is caught, keep sprinting through the 200m.

If Partner 1 is caught, add 2 seconds to the head start. If Partner 1 is NOT caught, subtract 2 seconds from the head start.

Partners will switch after 3 runs.

NOTE: If you are the only person doing the Comp WOD, do the Strict Press with the Open group, and then do the run with the Open Group so you have a partner.  Then, finish with the 3 rounds of Skin the Cat, L-Sits, and Double Unders.

Post who your partner was and how you did to comments

Cash Out:

Calf/ankle stretch followed by heel chord mash w/bar – 2 min ea leg, ea movement.

Coach Courtland hanging out with the folks at Shogun CrossFit at Kadena AB, Japan.  Shogun is a military affiliate just like us.  These superstars qualified and made one hell of a showing at the 2012 CrossFit Games in the Affiliate Cup competition.  Check out some footage at http://games.crossfit.com/

It would be my ultimate dream to see us take a team to the Games.  But, one step at a time.  I’d love for us to make a run at qualifying for the Regionals.  So, keep following the WODs we make for you, track your progress, eat right, get enough rest, and work your ass off as we get closer to the 2013 CrossFit Open!

OPEN:

Strength/Skill:

Every 45sec

Pause Squats 12 sets of 2 @ 50% of Back Squat 2RM (the weight you used on Monday)

Post weight used to comments/www.logwod.com

Video courtesy of Ben Bergeron. Games athlete Heather Bergeron doing Pause Squats.  Keep tension on the legs through the whole movement.  Once you get to the bottom, do not relax.  Hold tight (DO NOT BOUNCE!), count to 3, then explode through the hips to the top!  The purpose of the pause squat is to help in generating explosiveness in the squat.  This will not only help when doing regular squats, but also in the bottom of a full clean, bottom of a snatch, bottom of an overhead squat, ect…  By learning how to maintain tension and torque on the legs while under a load is like coiling up a spring, so when the time is right, you EXPLODE out!  Also, by keeping this tension, you also force your core to remain tight through the movement.  What is that good for?  Well, it will keep you from hurting yourself in this movement, plus a strong core means you get stronger in everything else, not just back here in TactFit, but through your day.  Who has ever reached down to pick up their keys from the coffee table and all of a sudden their back cramps up, or their side twinges?  Keep a strong core, maintain good posture through the day and you will avoid these things from happening.  See, we don’t just make you strong for the gym.  We’re making you strong for life! So, you’re welcome. 🙂

WOD:

3Rounds For Time:

5 Power Clean & Jerk (165/115)

10 Toes to Bar

5 Squat Cleans (165/115)

100m Sprint

Post time to comments/www.logwod.com

Cash Out:

GHD sit ups: 2 sets of 20.  Make sure you get Full Range Of Motion

COMP:

Strength/Skill:

Every 45sec

Pause Squats 12 sets of 2 @ 50% of Back Squat 2RM (the weight you used on Monday)

Focus: Hip Explosion

Post weight used to comments/www.logwod.com

WOD:

3RFT:

5 Power Clean & Jerk (165/115)

10 Toes to Bar

1-arm KB Clean –  5ea arm – (1.5/1)

100m Sprint

Post time to comments/www.logwod.com

-Exactly 5 min after

200 Double Unders For Time

Post time to comments/www.logwod.com

Cash Out:

GHD sit ups: 2 sets of 50 Full ROM

Picture courtesy of CrossFit Craic.  Well, Halloween is a week away.  What are your plans?  Will you be “checking” your kid’s candy?  What about hitting up a Halloween party?  Eating all those tasty treats?  Share your thoughts to comments.

Now, am I going to sit here and tell you not to do any of those things I mentioned?  Hell No!  But I will tell you to be smart.  Know the difference between eating and inhaling.  And make sure you come in the next morning and work that extra food off! 🙂

OPEN:

Strength:

Picture courtesy of CrossFit Midlo (Ladies, notice, STRONG, not bulky!)

Deadlift 5-3-2,

3min rest between sets

Your goal is to hit our make a new 2RM on the set of 2.  Get strong!

Post 2 rep weight to comments/www.logwod.com

Partner WOD:

In teams of two, complete the following

3RFT:

5 Ring Flyes (L-sits*)

50m Partner wheel-barrow (partner holding feet must keep feet above their elbow)

-Each partner do both movements each round

Post time to comments

* While one partner is doing 5 Ring Flyes, the other partner must hold a L-sit from the Pull up bar

Video courtesy of FireHawk1979.  Ring flyes are just what they sound like.  You will set the rings close to the ground.  Hold yourself up in a plank position with palms facing each other.  Lock the shoulder blades back, and spread the arms in a flye motion.  To ensure your body is level, I suggest making the bottom of the rings equal height to the top of a 45# plate.  Then, set your feet on the 45# plate while doing this move.

Cash Out:

Empty Bar Curls to failure x 2

Partner chest stretch

COMP:

Strength:

Power Curl (like a power hang clean)

3 sets of 5 heavy working sets

Post heaviest successful weight to comments/www.logwod.com

Deadlift 5-3-2, drop back to 5rep weight and go to failure, BUT DO NOT LET YOUR BACK ROUND WHILE DOING THESE!!!

3min rest between sets

Your goal is to hit our make a new 2RM on the set of 2.  Get strong!

Post 2 rep weight to comments/www.logwod.com

Partner WOD:

In teams of 2

3RFT:

5 Ring Flyes (L-sits*)

50m Partner wheel-barrow (note, if no partner, 50 wall run shoulder taps)

-Each partner do both movements each round

Post time to comments

* While one partner is doing 5 Ring Flyes, the other partner must hold a L-sit from the Pull up bar

5 min rest then…

Full Squat Cleans –  1-1-1-1-1-1 work up to 105% of max

Post weight to comments/www.logwod.com

Cash Out:

Empty Bar Curls to failure x 2

Partner chest stretch

OPEN:

Skill:

Pic Courtesy of CrossFit Solafide

Kipping Muscle Up

Your focus today in the kip is getting your hips up as high as possible to the rings and then doing the fastest sit up ever to get your body over the rings.  Video courtesy of Gymnastics WOD.  In this video made during the 2012 CrossFit Open, Carl Paoli hits the high hips and fastest sit up ever points.  Watch from 4:30 to the end to get the points.

WOD:

For Time:

Row 1000m

30 Muscle Ups

Post time to comments/www.logwod.com

COMP:

Skill:

Weighted Dips 7×6

(You did 7×5 2 weeks ago, go 5# heavier)

Post highest weight use to comments/www.logwod.com

 then,

Muscle Ups: Work on Kipping without using false grip

3 rounds AMRAP Unbroken Muscle Ups

Video once again from Gymnastics WOD.  Carl goes over how to achieve kipping muscle ups without a false grip.  At most, using a pseudo-false grip.

WOD:

For Time:

Row 1000m

30 Muscle Ups

Post time to comments/www.logwod.com

Exactly 5 min later

For Time

50 HSPUs for time

Post time to comments/www.logwod.com

Cash Out for Both:

Stretch Lats.

Banded external rotation shoulder stretch 2 min ea side

OPEN:

Strength:

Back Squat  5,3,2,

Focus: Absolute Strength.  This means getting the most force out of a single effort.  Meaning your set of 2 should be your NEW 2 rep Max.  And, (IMPORTANT NOTE!!!) make sure you keep track of this weight, as you will need it later this week.

Picture courtesy of Mobility WOD.  K-Starr showing proper positioning in the Back Squat.  Notice the good lumbar curve, feet firmly attached to the ground and slightly pointing out, knees tracking over the toes, elbows high enough to not overly pinch the wrists, and neutral head position. 

3 Min rest between sets

So, as soon as you rack the weight, look up at the clock.  You WILL start the next set EXACTLY 3 minutes later.

Post weight from 2 rep set to comments/www.logwod.com

WOD:

For Time:

50 Alternating reverse lunge w/ Front rack (135/95)

50m Bear Crawl

50 Ab-mat sit-ups

50 Alternating reverse lunge w/ Front rack (135/95)

Post time to comments/www.logwod.com

Video courtesy of EricCressey.com.  For the lunges, you’ll take the bar out of rack in the front squat rack position.  Unlike in the video, you’ll alternate legs every rep.

Cash Out:

5 rounds of 1min AMRAP of Rev Hyper Extensions

COMP:

Strength:

-Weighted Pull-up 5,3,2, drop back to 5rep weight and go to failure

-Back Squat  5,3,2, drop back to 5rep weight and go to failure

3 min rest between sets

Post weight from 2 rep set of both lifts to comments/www.logwod.com

Post reps from last set/thoughts of how that set went, to comments

WOD:

For Time:

50 Alternating reverse lunge w/ Front rack (135/95)

50m Bear Crawl

50 GHD’s

50 Alternating reverse lunge w/ Front rack (135/95)

50 Body Weight Back Squats

Post time to comments/www.logwod.com

Cash Out:

5 rounds of 1min AMRAP

-KB Sit-up

-Rev Hyper Extensions