CrossFit Team Offutt Tactical Fitness

Today the Strength Piece and WOD will be the same for both Open and Comp Folks.

Strength:

Clean & Jerk 7×4

Sets start every 3 minutes.

Post highest successful set’s weight to www.logwod.com

Video courtesy of CrossFit HQ.  Coach Bergener going over the points of performance of the Clean and Jerk.  For these, work on full squat clean and a split jerk.  
As you approach the bar, have the bar intersect the top of your shoelaces rather than where you tie your shoes.  From here, reach down and grab the bar with stiff legs.  Once you grip the bar, bring your shins to the bar, this will drop the hips in place and keep your chest up higher than a deadlift.
As you start the first pull from the ground, go at deadlift speed and treat it as a deadlift (get your knees out of the way rather than going around the knee).  Once the bar hits mid thigh, explosively open the hips, hit the highest shrug possible, then pull yourself under the bar, getting your elbows pointing forward as quick as possible as you hit the bottom catch position (same as the bottom of a front squat).
Stand back up.  Feel free to give a little bump to improve your hand position.  Then, dip, drive/press, and split.  Nail the landing, then to finish the move, stand up with feet close together and bar fully locked out overhead.

WOD:

“Blake”
4 Rounds for Time:
100ft Overhead Walking lunge (45)
30 Box jumps (24)
20 Wallball shots (20)
10 Handstand push-ups

Post time to comments/www.logwod.com

Picture courtesy of CrossFit HQ.  U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Video courtesy of CrossFit New England.    Games athlete Heather Bergeron knocking out Blake.

Cash Out:

Couch Stretch 2min each side

OPEN:

Skill

20 minutes Muscle Up work

Video courtesy of Again Faster Canada.  For those that have Muscle Ups, your goal is working on stringing them together like in the video.  As Jason Cain talks about, as you descend, lean back with your legs almost in an l-position, and right as you get to the bottom, go into your swing, fully opening the hips and shoulders, and go right back into your next rep.  See how many you can string together unbroken. 

Put that number to comments/www.logwod.com

If you do not have Muscle Ups, work on your transitions to get you closer to your first Muscle Up.  Will it look like this?….

Video courtesy of CrossFit HQ

WOD:

For Time:
Run 800m (2 laps to last curtain) – Rest 1 minute
Run 400m (1 lap) – Rest 45 seconds
Run 200m (to 200M turnaround, right past red square, and back) – Rest 30 seconds
Run (to 100M turnaround and back)100m

Post total time to comments/www.logwod.com

Picture courtesy of InspiredFitStrong.com   Which picture looks more like you when you run?  Which do you think is more effective?  Discuss.

COMP:

Skill:

Muscle Ups – 20 Min cutoff

5 rounds max unbroken reps.  Rest between sets as much as needed

Post highest unbroken total to comments/www.logwod.com

IF you don’t have MUs, then 5 rounds of 10 transitions using a band.  Do not let your feet touch the ground.

WOD:

For Time:

2 Rounds of
Run 800m – Rest 1min
Run 400m – Rest 45 seconds
Run 200m – Rest 30 seconds
Run 100m – (Rest 20 seconds before going back to 800M for second round)

Post total time to comments/www.logwod.com

Cash Out:

Roll out Glutes and Hamstrings – 2 min per area

Feel free to use roller or lacrosse ball

OPEN:

Strength:

Bench Press 8×3

Set starts every

2

minutes

Increasing Weight each set

Post highest successful set’s weight to comments/www.logwod.com

Pic courtesy of Musclebuildingmag.com  Remember…

SHOULDERS LOCKED BACK!

WOD:

3 Rounds For Time
15 Elevated* Ring Push ups (24″/20″)
15 Overhead Squats (105/85)

Post time to comments/www.logwod.com

Video courtesy of Jeff Green.

*Elevated Ring Pushups will be performed like regular ring dips, begin in full extension of arms and rigid body, execute by lowering body down until shoulders touch rings, fully extend arms again. While the rings will be close to the ground, the feet will be elevated on a box for the entire movement.   24” for men, 20” for women.

Cash Out:

10 unbroken Clapping push ups (full Range Of Motion)

COMP:

Strength:

Bench Press  7×3 followed by one set of 3+

Sets start every

1

minute

Increasing Weight each set

Post highest successful set’s weight to comments/www.logwod.com

WOD:

3 Rounds For Time
15 Elevated Ring Push ups (24″/20″)
15 Overhead Squats (105/85)

Followed 5 minutes later by….

3RFT:

15 Bench Press 135/95

250M Row

Post time to comments/www.logwod.com

Cash Out:

10 One-Arm Pushups (per side)

Coach Will teaching the latest PM On-Ramp.  Looks like someone found the panoramic view on their iPhone or iPad….

OPEN:

Strength:

Pic courtesy of CrossFit King of Prussia

Sumo Deadlift – 12 sets of 2

Sets start every 60 seconds: work up to a heavy working set (at least 80%) of 1RM of regular Deadlift. If that’s easy, go heavier!

Post highest weight to comments/www.logwod.com

Video Courtesy of Team Super Training Gym.  Lifting great Mark Bell covering the finer points of Sumo Deadlift.  Good points to take away from here wind up the hamstrings and get the back set as you are getting yourself in position.  Keep majority of your weight behind the bar, but still have the shoulders slightly in front.  Ensure the shins make contact with the bar prior to lifting (means wear LONG SOCKS).  HIP DRIVE!

WOD:

10min AMRAP:
10 Sit ups
10 Deficit (4″) Deadlifts (135/95)
10 Double Unders

Post rounds to comments/www.logwod.com

Video courtesy of Rogue Fitness.  Again,  Mark Bell going over the deficit Deadlift.  This is a great variation whose increased range of motion is awesome to help the strength of both your lock out at the top of the move as well a the strength in your lift off the ground.  Make sure you go no more than 4″ off the ground

Cash Out:

Catch O2

COMP:

Strength:

Sumo Deadlift – 12 sets of 2

Sets start every 60 seconds: work up to a heavy working set (at least 80%) of 1RM of regular Deadlift.  IF that’s easy, go heavier!

Post highest weight to comments/www.logwod.com

Snatch High Pull 7 sets of 1 at 120% of Max Snatch weight

Post weight to comments/www.logwod.com

Video courtesy of CrossFit Durham.  Why do high pulls?  To get you more practice on the violent hip extension and explosive pulling.  The higher you explode with the bar, the more room you’ll have to pull your body under the bar QUICKLY when you are doing regular snatch.

WOD:

10min AMRAP:
10 Sit ups
10 Deficit (4″) Deadlifts (185/135)
10 Double Unders

Post rounds to comments/www.logwod.com

Cash Out:

Work on One-Arm Snatch either…

Kettle Bell (video courtesy of Northstate CrossFit)

Dumbbell (video courtesy of CrossFit.com)

or

Barbell (Video of Kenny Leverich courtesy of Orange Coast CrossFit)

Get a minimum 2 sets of 5 per side.

OPEN:

Strength:        

Behind the Neck Push Press – 8 rounds of 3 reps

Set starts every 90 seconds

Post highest successful set’s weight to comments/www.logwod.com

Video courtesy of Craigsconditioning.com  Watch from the beginning until about the 34 second mark.  Come out of a squat rack in a high bar back squat positioning.  Move your feet in to hip distance.  Tighten your core, dip, drive and lock out the weight overhead.  Do not re-bend the knees while the bar is going up.  Once locked out, bring the bar back down to your traps carefully.  As the bar touches your traps, absorb the shock by bending your knees.  Once finished with your set, walk the weight back into the rack.

WOD:

For Time

21-15-9
Burpees
KB Swings (1.5/1)
Ball Slams (25/15)

Post time to comments/www.logwod.com

Cash Out:

2 sets of 15 GHD sit ups

COMP:

Strength:

Behind the Neck Push Press

 7 sets of 3 reps, followed by one set of 3+

Increasing Weight each set.

Post highest successful set’s weight to comments/www.logwod.com

Post total reps of your last set  to comments and logwod comments

WOD:

For Time

21-15-9
Burpees
KB Swings (2/1.5)
Ball Slams (25/15)

Post time to comments/www.logwod.com

Then, 4x Frog Complex working up to 135/95*

*The Frog Complex is similar to the Bear Complex, but in Frog, you simply do a Squat clean, thruster, back squat, back thruster for one rep. Meaning, you do a squat clean, stand all the way up BEFORE you start your thruster, do thruster, bringing the bar down to the back squat position at the end of the thruster, do a back squat, stand fully before you begin a back thruster, do a back thrusters, bringing the bar back to the front.  That is one rep.

Each Set is 6 reps. Goal is to NOT let go of the bar through the entire set. Try to move up each set and finish with at least 135/95.

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

Cash Out:

50 Pull Ups

Followed by

3 Round of 15 – Toes to Bar

OPEN:

Strength:    

Back Squat – 8 Rounds of 3 Reps

Increasing Weight each set.

Rounds start every 2 minutes

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

WOD:

Tabata Fran:

Thrusters from rack- 95/65

Pull-Ups

Post total reps to comments/www.logwod.com

Post break down of thrusters and pull ups to comments both here and in LOGWOD

The way this will work is we will do 8 rounds of 20 second on, 10 seconds off of max rep Thrusters, then 8 rounds of 20 seconds on, 10 seconds off of max rep Pull Ups.  Also, there is no extra rest going from the last set of Thrusters to the first set of Pull Ups.

Video courtesy of CrossFit HQ.  K-Starr going over some important points in Pull Up mechanics.  Don’t break the optimum spinal position, you’ll be more productive int he movement, and you’ll also save your elbows.  Watch the vid to see what I’m talking about.  Also, why am I ALWAYS harping on head position in our lifts and in movements like pull ups?  Watch the video to get an explanation.

Cash Out:

3 minutes Max reps of Butterfly Situps

COMP:

Strength:

Weighted Pull-ups – 3 rounds of 3 reps and then one round of 3+

Set starts every minute

Back Squat – 7 rounds 3 and then one round of 3+

Sets start every 2 minutes

Increase Weight each set for both movements.

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

WOD:

Tabata Fran:

Thrusters from rack- 115/75

Chest to Bar Pull-Ups

The way this will work is we will do 8 rounds of 20 second on, 10 seconds off of max rep Thrusters, then 8 rounds of 20 seconds on, 10 seconds off of max rep Chest to Bar Pull Ups.  Also, there is no extra rest going from the last set of Thrusters to the first set of Pull Ups.

Post total reps to comments/www.logwod.com

Post break down of thrusters and pull ups to comments both here and in LOGWOD

Cash Out:

3 rounds of 15 – Reverse Hypers

Want to take a second to say not good-bye, but see you down the road to Chris “Smiley” Hunter.  Always great having you in class brother!  Good luck at your new spot and we’ll see you back for a few days at the end of November.

This week we will begin posting not only the regular Open Class workouts, but also the Competition WODs. The Competition WODs are for those looking to push themselves to the next level, in terms of being competitive for the CrossFit Games. If you choose to do the Comp WODs, you will be more on your own, in the sense that a coach will not go over every move in the WOD with you. We will all do the warm up, then those looking to do the Comp WODs will break off. While the Comp WODs are open to any TOTF members, it is highly recommended that you have a good amount of experience in CrossFit movements prior to moving on to this level. Consult one of the coaches if you need advice on this. Also, realize the Comp WODs will most likely go longer than an hour, so plan accordingly!

OPEN:

Strength:

Clean & Jerk: 10 X 2

Increase weight with each set

WOD:

“Lynne”

5 Rounds for Max Rep:

Body weight Bench Press

Pull ups

-There is no time component to this WOD

Post reps for both exercises in all rounds to comments/www.logwod.com

Video courtesy of CrossFit HQ.  Games Athlete Kristen Clever and Dave Lipson doing Lynne

COMP:

Strength:

Full Clean & Split Jerk: 10 X 2

 Increase weight with each set

WOD:

“Lynne”

5 Rounds for Max Rep:

Body weight Bench Press

Pull ups

-There is no time component to this WOD

Post reps for both exercises in all rounds to comments/www.logwod.com

After “Lynne”:

5 Rounds:

10 Ring Push ups

2 Muscle Ups

Cash Out:

10 min Squat test

Video Courtesy of Mobility WOD

Good luck to Coach Courtland on his deployment.  Stay safe and see you soon!

This week we will begin posting not only the regular Open Class workouts, but also the Competition WODs. The Competition WODs are for those looking to push themselves to the next level, in terms of being competitive for the CrossFit Games. If you choose to do the Comp WODs, you will be more on your own, in the sense that a coach will not go over every move in the WOD with you. We will all do the warm up, then those looking to do the Comp WODs will break off. While the Comp WODs are open to any TOTF members, it is highly recommended that you have a good amount of experience in CrossFit movements prior to moving on to this level. Consult one of the coaches if you need advice on this. Also, realize the Comp WODs will most likely go longer than an hour, so plan accordingly.

OPEN:

Strength:

Front Squat: 5 sets of 3

Increase weight with each set

Post highest successful set’s weight to comments/www.logwod.com

Video courtesy of Mobility WOD.  K-Starr demoing a great mobility movement to help with that front rack position.  I don’t know, if I knew I had Front Squats to do in the workout, I may want to show up 10-15 minutes before class, find an open rack and do this mashing of the tricep head.  Why would I do that?  Oh, I don’t know.  Maybe so I’m able to control a bigger load through the whole movement?  Who knows?  Maybe you’ll get a new PR!

WOD:

“Let’s Split It”

For Time:

50 Partner Push Press* (115/85)

50 Partner Wall balls*

*Partner Push Press* = Alternating Push Press between partners (partners switch off EVERY rep) but barbell cannot be racked or touch the ground.  If the bar does, you reset your reps to zero.

*Partner Wall Ball* = Partners standing side by side at the wall. Partner 1, with the med ball, must squat down (crease bellow the hip) and then thrust the ball at a slight angle so that the ball will come down to the other partner. The ball must touch the wall above the line for the rep to count and crease of the hip below the knee. A missed rep is a wasted rep, Do Better.  Also,keep the ball from hitting the ground.  Each time the ball touches the ground, each team member mush do 5 pushups after Wall Balls.  Also, all push ups must be done before that team calls time.

So, my advice…

1. Don’t drop the Bar

2. Don’t miss on the Wall Balls

COMP:

Strength:

Reverse Hyper Ext. 4 sets of  15

Weighted Sit ups w/dumbbells,  4 sets of  15

Front Squat: 5 sets of 3

Increase weight with each set for each movement

Post highest successful set’s weight (each movement) to comments/www.logwod.com

WOD:

“Let’s Split It”

For Time:

50 Partner Push Press* (115/85)

50 Partner Wall balls*

Exactly 5min following “Let’s Split It”

3 Rounds For Time:

10 Hand Stand Push Ups

10 Double Wall Balls (20/14)

Video courtesy of Move Fitness

Post time to comments/www.logwod.com

Cash Out:

10, 1-Legged box jumps, alternate legs each jump

Video courtesy of CrossFit Believe.  Athlete Alan Joyner doing a one-legged 36″ box jump.  Find a height that works for you for your 10 reps.

This week we will begin posting not only the regular Open Class workouts, but also the Competition WODs. The Competition WODs are for those looking to push themselves to the next level, in terms of being competitive for the CrossFit Games. If you choose to do the Comp WODs, you will be more on your own, in the sense that a coach will not go over every move in the WOD with you. We will all do the warm up, then those looking to do the Comp WODs will break off. While the Comp WODs are open to any TOTF members, it is highly recommended that you have a good amount of experience in CrossFit movements prior to moving on to this level. Consult one of the coaches if you need advice on this. Also, realize the Comp WODs will most likely go longer than an hour, so plan accordingly.

OPEN:

If missed Tuesday’s Press work, do here

Otherwise: Weighted Ring Dips: 7 X 5

You’ll be on a 1:30 minute clock

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

Mobility Work!

 (20min) Work all of major joints and muscles, anywhere you feel tight or limited.  Use the mobility posters we have up on the walls if you need ideas of what mobility moves to do for different areas, or ask a coach!

WOD:

3 Rounds:

1 minute AMRAP: Back Squat (135/95)

1 minute to Air Squat 2 times the reps achieved in Back Squat

Rest 3min

Post highest rep total of back squat in one minute to comments/www.logwod.com

COMP:

Strength:

If missed Tuesday, do here

If you did not miss, 30 minutes of mobility work

WOD:

3 Rounds:

1 minute AMRAP: Back Squat (135/95)

1 minute to Air Squat 2 times the reps achieved in Back Squat

Rest 3min

Post highest rep total of back squat in one minute to comments/www.logwod.com

Cash Out:

Mash Quads w/ barbell

Banded hip stretch

Pic courtesy of CrossFit Omaha.  Good news for you ladies out there!  There are still slots open for Women’s Teams of Two for CrossFit Omaha’s “Chalkin’ Up the Deuces” Snow Bowl Open competition!

Click on the above link to get more info on criteria and entry fee.  Currently all the Men’s Team slots are taken, but this will still be a great event to either go see or if you want, you can volunteer to be a judge.  Check out the info!  This will be a great competition, and hopefully we will have our own Throw Down a couple of weeks after.  More info on that as it solidifies…

This week we will begin posting not only the regular Open Class workouts, but also the Competition WODs. The Competition WODs are for those looking to push themselves to the next level, in terms of being competitive for the CrossFit Games. If you choose to do the Comp WODs, you will be more on your own, in the sense that a coach will not go over every move in the WOD with you. We will all do the warm up, then those looking to do the Comp WODs will break off. While the Comp WODs are open to any TOTF members, it is highly recommended that you have a good amount of experience in CrossFit movements prior to moving on to this level. Consult one of the coaches if you need advice on this. Also, realize the Comp WODs will most likely go longer than an hour, so plan accordingly.

OPEN:

Strength:

Deadlift: 7 X 5

Sets are on a 2 minute clock.

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

A quick word on the recent Strength work we have been doing.  Since we are doing a total of 7 sets, I want you using the first set or so as your warm-up sets.  We may do one quick set together to ensure form is correct.  After that, you are going.  If that means starting with a light weight, that is fine.  And as you go up in the sets, make god jumps in the weight depending on your strength level and how your body feels.  If moving up 30 pounds from set 2 to 3 felt really light, increase the next jump a little more.  The goal is not to you save all your strength for the last set.  The goal is to push yourself on every progressive set.  If you hit your old 5RM on set 5, then go even higher on the next set as long as you can hit the reps with GOOD FORM!  IF your form gets real sloppy, guess what?  You’re doing more damage to yourself than good.  Be smart, listen to your body, and make form top priority.  This goes for both the Open class and the Comp WOD folks.

WOD:

Every Minute On the Minute for 10 minutes

Hang Snatch (115/75) :   2 reps

If you cannot get two successful FULL SQUAT hang snatches in the minute, you will sit out the next minute to recover.

Post successful sets to comments/www.logwod.com

Video courtesy of CrossFit HQ.  Coach Burgener going over the Hang Snatch.  Since you are at the hang, get that slight dip forward prior to the movement, then violently explode with the hips, get the bar as high as it can, then pull yourself under the bar as quick as you can!  Remember, these are NOT power snatches.  You WILL go to full depth for the rep to count.  How does one get better in the full squat portion of any form of snatch or clean?  Simple.  Spend more time at that bottom position.

COMP:

Strength:

Hang Snatch: (135/95) – EMOM for 10 min  X 2

Followed by…

Yates Row: 3 X 5

Increase weight each set

Video courtesy of 321 Trooper.  Bodybuilding great, Dorian Yates going over the finer points of the Yates Row.  Why do this movement? To bring a different stimulus to the back while keeping the back and lats in a stronger position.  What does this lead to?  Oh, that’s right….A Stronger Back!

Deadlift: 3 X 5 , then one set of 5+

Increasing weight each set

WOD:

For Time: (can be broken up however you choose)

100 Sit ups

90 Ring Push ups

80 Pull ups

70 Double Unders

60 Clean & Jerk (95/65)

50 Handstand Push ups

40 KB Swings (1.5/1)

30 calorie Row

20 Medball Cleans (20/14)

10 Deadlifts (255/185)

Post time to comments/www.logwod.com

Cash Out:

Roll out legs

Stretch Lats 2min each side