CrossFit Team Offutt Tactical Fitness

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:

Press: 7 X 5

Increasing weight each set

Post highest weight to comments/www.logwod.com

Video courtesy of Starting Strength.  Coach Rip going over proper set up and execution of a press.

WOD:

5 Rounds For Time:

5 Push Press (135/95)

Run 200m

Rest 60 seconds

Post time to comments/www.logwod.com

COMP:

Strength:

Press: 6 X 5, then one set of  5+

Weighted Ring Dips: 6 X 5, then one set of  5+

Increase weight each set for both movements

Post highest weights to comments/www.logwod.com.  Post rep count for last set of both to comments section here and on logwod

WOD:

5RFT:

5 Push Press (155/105)

Run 200m

Rest 60 seconds

Post time to comments/www.logwod.com

Cash Out:

2 Rounds, 400M Sprint.

Rest 4 minutes between

Courtesy of Boombox CrossFit.  Good words to live by….

REMINDER!  ONLY ONE OPEN/COMP WOD SESSION SCHEDULED DUE TO COLUMBUS DAY.  CLASS IS AT 0900

Today 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:

Back Squat: 7 X 5

Increasing weight each set

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

WOD:

5 Rounds For Time:

20 Air Squats

7 Muscle Ups

Post time to comments/www.logwod.com

Video courtesy of CrossFit Santa Clara.  Jason Khalipa going over the classic Muscle Up progression drill

Video courtesy of Gymnastics WOD.  Once you perfect the progression described in Jason video, move on to this transition that Carl Paoli demos

COMP WOD:

Strength:

Weighted Pull ups:

6 X 5 then one set of 5+

followed by…

Back Squat: 6 X 5 then one set of  5+

 Increasing weight each set for both movements

Post highest weight used for both lifts to comments/www.logwod.com

WOD:

5RFT:

20 Air Squats

7 Muscle Ups

followed by Rest 4min, then….

For Time:

10 Chest 2 Bar Pull ups

40 Box Jumps (30/24)

80 Double Unders

Post time to comments/www.logwod.com

Cash Out:

Glute-Ham Developer 2X10

Video courtesy of CrossFit Oldtown.  When doing these, stop right where your body is in a straight line, parallel with the floor.

Coach Steve flying the colors at CrossFit Wichita Falls.  Big shout out to Daniel and his crew out their for the warm welcome.  Get back here safe Steve!

Quick Announcement!  Monday October 8 is Columbus Day. In observance of the Holiday we will only have one Open class, at 0900.  Neither On-Ramp Class will meet on Monday.  Their next day will be Wednesday.

Thank you,

The CF TOTF Staff.

QUICK ANNOUNCEMENT.  WE WILL HAVE ONLY ONE CLASS THIS COMING MONDAY DUE TO COLUMBUS DAY.  IT WILL BE AT 0900.

Strength:

Weighted Barbell Lunge:
8 sets of 5 reps (each leg) at a Heavy Load

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

WOD:

“Freddie’s Revenge”
5RFT:
5 Shoulders to OH (185/125)
10 Burpees

Post time to comments/www.logwod.com

Not THAT Freddy!

On Saturday, September 6, 2008, several CrossFit Games celebrities got together for a workout during lunchtime at the CrossFit Level 1 certification seminar at CrossFit One World. Jason Khalipa, winner of the 2008 Games, Pat Barber (4th overall), Kallista Pappas (the youngest competitor in the open division at age 14), Adrian Bozman, and of course, Freddy Camacho competed in a modified Games workout.

The workout was 5 rounds for time of:
185lbs from shoulders to overhead anyhow, 5 reps
10 Burpees

It was called Freddy’s revenge because it was designed to favor Freddy’s strengths. Unfortunately, it didn’t work out that way. Khalipa’s raw power and Boz’s efficient mechanics were too much.  To see the video, go to the CrossFit Journal site (there is a link on our main page) and do a search (must have a Journal subscription.  If you don’t have one, this would be a great time to get one!)

Video courtesy of Hybrid Athletics.  CrossFit Strongman Rob Orlando taking a shot at Freddy’s Revenge.  Can you beat his time?

Cash Out:

2 Shoulder and 1 Hip mobility Exercises off the Mobility WOD posters along the soccer pitch walls. – 2 minutes per side.

Skill/Strength:

Snatch Balance:
In no less than 8 sets, Work up to a heavy 5-rep Snatch Balance

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

Video courtesy of CrossFit HQ.  Coach Burgener going over the finer points of the Snatch Balance.  Why do we do this movement?  To teach you better control at the bottom position of a full squat snatch without having to worry about getting the bar off the ground to overhead.  Concentrate on dropping yourself under the bar as fast and as in control as possible.  Don’t let your squat collapse at the bottom of the move.  Find that stability at the bottom.

WOD:

6 sets of Full Squat Snatch, 2 reps:
Sets 1-2 @ 55%-58% of your 1RM
Sets 3-4 @ 64%-67%
Sets 5-6 @ 71%-75%
*Rest exactly 2min btwn sets

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

Cash Out:

20 Toes to Bar

Thanks to the great folks at CrossFit Oahu for giving me a home away from home this last week.  If you folks every get out there, check them out!  Also, one of our shirts is now a permanaent fixture on their wall of fame. 🙂

Skill:

Every Minute On the Minute for 7min:
5 Box Jumps (30”/24”)
10 Hand Release Push Ups(HRPUs)

On the Box Jumps (both here and in the WOD later), ensure you fully open the hips before jumping off the box.

For the HRPUs, you must maintain a straight-line plank as you come up.  If you HAVE to scale to doing push ups off your knees, only go to the knees on the way up.  If you do it on the way down, you put your shoulders and spine in a bad position, resulting in both a bad push up and undue stress on the shoulder joints and spine.

WOD:

For Time:
Row 250m
45 Box Jumps (24″/20″)
Row 500m
30 Box Jumps (24″/20″)
Row 750m
15 Box Jumps  (24″/20″)

Post time to comments/www.logwod.com

Video courtesy of Mobility WOD.  K-Starr with Erin Cafaro, Olympic Gold Medalist giving solutions for difficulty at the catch.  These would be something excellent to do prior to showing up for class today.  Best advice in this vid?  If your foot goes numb, stop.

Cash Out:

25 Ring Dips – Games Standards (Shoulder/upper chest must touch the ring at the bottom, and you must fully lock out and turn your thumbs out at the top of the move)

Strength:

4 sets of:
2 Press @ 90% of 1RM
5 Strict C2B Pull ups

Sets start every 3 minutes.  Can you get all the reps in during that time?

The guy in this pic is doing press with 277#.  Pretty impressive right?  But, he has one real glaring error in his set up.  Elbows are down and in front of the bar, right?  Yep.  And his wrists are not overly bent back, so he’s stable there, right?  Yep.  And he’s got a neutral gaze…oh wait.  There’s the problem.  Did you know by looking up and cranking his neck, he breaks the lumbar curve of his spine.  Meaning, he is now over extended (ribs sticking out), which translates to not stable.  Do you want to be not stable at a heavy load?  No?  Then keep your head position neutral.

WOD:

12min AMRAP:
30 Double Unders
20 Sit-ups
10 Thrusters (95/65)

Post rounds to comments/www.logwod.com

Video courtesy of CrossFit Park City.   I really like Chris Spealler’s tips on stringing together your double unders.  See if you can increase your tempo today and go unbroken on your sets.

On the Thrusters, if you had to scale, remember the weight because….

Cash Out:

Max Rep Thruster at 70% of WOD weight
Followed by…
Max DU in 90sec

Strength:

Back Squat:
5 sets of 5 reps @ 85% of 1RM

Sets start every 4 minutes

WOD:

3 Rounds For Time:
10 Handstand Push Ups
10 Hang Power Cleans (155/115)
*15min cut off*

Post time to comments/www.logwod.com

Cash Out:

2-3 Unbroken rope climbs without legs OR 5 Unbroken rope climbs with legs

Videos courtesy of Gymnastics WOD. In this series, Carl explains breaks down the rope climb with various skills, techniques, and strategies.  Following the POSITION-MOVEMENT-PURPOSE framework, Carl demonstrates initial positions for the hold and leg wrap.  I know it’s a lot of videos, but keep watching!