CrossFit Team Offutt Tactical Fitness

NOTE:  Due to the Field House not opening until 1000, the 0600 Open and 0700 On-Ramp classes for Thursday are cancelled.  We will post an update on the 1130 and 1730 classes later.  Sorry for any inconvenience.

Mobility Work:

-Work Overhead position with a bar while laying on top of a med ball. ( similar to this video, courtesy of Mobility WOD.  Watch from the 3:00 mark . Instead of a roller, use a med ball.  It will put you up higher.)

Total Time –  5 min

-Wall Groin Stretch(In the above video, from 0:00 to 1:50 mark) – 5 minutes
-Couch Stretch  -2 min per side
-Lay on ground, take KB/DB in one arm, lock out OH, drive shoulder blade into ground 2 min. Test-retest, do other side

Video courtesy of Mobility WOD

Skill:

Arm-banded Push Ups

Once again, video courtesy of Mobility WOD.  Watch from begining to the 2:34 mark. Instead of using a sling shot like in the video, we will take a band and wrap it around our elbows to keep us in the proper spot to get proper external rotation on the shoulder.  The better we do these, the better your push ups will become.  Instead of benching, we’ll use the same position but in the push up position.  Notice how the resistance keeps you from flaring out the elbows, therefore keeps you from impinging the shoulder.

WOD:

3 attempts – Max reps arm-banded push ups.  Rest as needed

Cash Out:

Spend rest of the time doing more mobility

Strength:

Add 5-10 pounds to previous Dead Lift 5RM

(done on 12Dec, click here to refresh your memory)

Total time to finish= 17 minutes

Post highest successful 5-rep set to comments/LogWOD

Since we’re dead lifting,to avoid leaving your DNA on our bars, please make sure you wear(pic courtesy of Centerville CrossFit)

LONG SOCKS!

WOD:

For Time:

10 Burpees, 1(Chest to Bar) Pull Up, 9 Burpees, 2 Pull Ups, etc…..until 1 Burpee, 10 Pull Ups

Post time to comments/LogWOD

Video courtesy of Gymnastics WOD.  As Coach Carl Paoli mentions, don’t over-extend yourself trying to shove your chest up to the bar.  Rather, continue rotating the shoulder to bring your shoulder to the bar.  Maintain a rigid back, try to make your elbows finish behind the back

Extra Credit:

6 x 150 M Sprint – Rest 90 seconds between attempts

Cash Out:

100 Banded good mornings

Video courtesy of JoeDefranco.  Remember when doing these banded good mornings, maintain a good lumbar curve.  Don’t let your back round.

Want to say Welcome Back to our own, Courtland Holloway.  Rumor has it he will be competing in the TactFit Games.  Are you signed up yet?  Don’t wait!  Spots are going quick!  We’ll have a wide range of affiliates being represented.  Let’s make sure TactFit brings the numbers!

Strength:

Strict press 3×5

Goal is use between 80-85% of your 1RM.  Remember on 7Dec your final set of 5 was at 80%.  If you forgot what you did, go here. Use the weight you used on that last set, or increase it

Post weight used to comments/LOGWOD

WOD:

5 Rounds For Time:
-3 Wall Balls –Throw as high as possible, no target
-6 Plyo pushups off a medicine/slam ball(left hand on ball, go  down in PU, explode up & left, landing with right hand on ball, repeat back and forth)
-200M run

Post time to comments/LOGWOD

Video courtesy of ejpierini.  Example of the Plyo Push Ups.

The goal of all 3 moves in today’s WOD is EXPLOSIVENESS.  For the Wall Balls, you are not concerned about accuracy, just lanch the ball as high as you can.  Explode out of your squat.  Due to the extra height, you can either catch the ball or let it hit the ground and recover the ball.  Forthe Plyo Push Ups, EXPLODE off the medball to land on the other side.  For the Run, it is a 200M run, so SPRINT!  Quick, short explosions today!

Extra Credit:

Walking lunges (take bar from rack)(135/95)

3 rounds, 5 steps per leg

Cash Out:

Kettle Bell Kroc Rows – 3 sets with as heavy a kettle bell as possible

-Kroc rows are named after Matt Kroczaleski.  Think of it as a variation on the one-arm dumbell/kettle bell row. 

Video courtesy of Team MuscleTech.  As Matt explains, by the increased use of this type of row, it enabled an improvement in his dead lift.  Who couldn’t use that help?

Main points to remember…

• Ensure a full range of motion by fully extending the shoulder at the bottom of the movement and really pulling it up and back at the top.
• Your shoulders should be kept higher than your hips and your upper back should be at approximately a 15-degree angle to the floor.
• Row the dumbbell/kettle bell in a straight line from directly below your chest up to the lower portion of your rib cage.
  • After two to three warm up sets, go all out for one max set attempting to hit either a weight or rep PR and shooting for at least 20 reps per set.
  • Perform Kroc rows with as much weight as possible and strive to go to complete muscular failure on the final set.

Strength:

Front Squat-  3×5 @ 85% of your 1RM

15 minutes to finish all 3 sets.

Post weight used to comments/www.logwod.com

If you do not have an established 1RM, use the warm up to find a weight that is heavy, but you can handle for 5 reps.  Use that weight or slightly higher for all 3 sets.

Video courtesy of Paradiso CrossFit.  During today’s warm up we’ll take some time to mash the triceps.  Some folks may be confused on how to do this.  Watch this video to understand the technique we’ll use today

WOD:

4 Rounds For Time:
50M Bear Crawl
3 Muscle Ups
6 Burpee Box Jumps (24/20)
9 Butterfly Sit Ups

Post time to comments/www.logwod.com

Video courtesy of AMovements.  With the burpee box jump, you only have to step back far enough that you clear the box when you go down for the burpee.  Don’t want you clipping your head on a box.

Extra Credit:

5 sets of max rep ring pull ups w/false grip

Rest as needed

Cash Out:

3 sets of Glute Ham Raise 8-10 reps (use bands if needed)

Request from TOTF coaching staff – Dear Santa, We would love to have a triple bar on our pull up rig to make more room for folks to do pull ups and to do bar muscle ups.  We’d really like one with a textured coating so they would NOT need chalk or tape.  All of the TOTF athletes have been so good this year and we, the coaches think they deserve this.  Hope this gets to you before Christmas.  //signed// your TOTF coaches

Response from Santa – “Dear TOTF coaches.  I reviewed your athletes and you have a majority on the good list, so I don’t see why we can’t accommodate your request.  To avoid a hold up at the Offutt Front Gate, I decided to drop it off early.  Just remind your folks use of tape or chalk will result in an automatic spot on the Naughty list.  Merry Christmas!  //signed// Santa

Pic courtesy of Brooke Bynum.  Hope you and Carly don’t mind me putting your kids on here, but just look how much fun they are having.  This is what CrossFit should be for us all.  Grown up recess.  I’m not going to sit here and make a long speech on the recent tragedy in Newton, Conn, but if you have kids, hug them today, tell them you love them.  Tell a nephew or niece.  Be nice to each other.  Live, love, work out, get better, fitter, and have fun.  Make today a celebration.

Skill:

20 minutes Goat Work –

Take the first 20 minutes to work on any skills you lack in.  Think of the things you went over on Thursday.  Were any of those goats for you?  If so, work them some more, or try a new area.  Split jerk not up to snuff?  Work it.  Hand Stand Push Ups or Handstand Walks not there?  Work the progression work.  Make it worth your time

WOD:

“Annie”
50/40/30/20/10:
double unders & butterfly situps

Post time to comments/www.logwod.com

Extra Credit:

2x Max unbroken butterfly pull ups

Post highest number to comments

Video courtesy of CrossFit Park City.  Chris Spealler giving a great demo for butterfly pull ups.  I know everyone gets things at different times, but until I saw this video, I couldn’t do them.  Then it clicked.  Hope it does that for someone today.

Cash Out:

Roll out calves

Tabata cobra pose (20 seconds hold pose, rest 10 seconds, for 8 rounds)

Have you registered your team yet?  Don’t wait!  Spots are filling up!

Strength:

Power Clean (165/115)

2 reps, Every Minute On the Minute for 10 minutes

Post successful rounds to comments/www.logwod.com   If you scale, put that to comments to and make sure you put it in comments in logwod or in your log book.

http://www.youtube.com/watch?v=mCUmi2oqlvA

Video courtesy of CrossFit HQ.  Two things to remember when doing these today.  SPEED!  Watch as Sage begins her lift, there is a deliberate pace until she hits that power position/trigger position, then the bar EXPLODES up into the rack.  That’s how these reps should go today.  The weight should be heavy enough to make you work, but your speed should pick up through the lift.  If you need to scale, do so to allow that EXPLOSIVENESS to happen.  I’d rather you lighten the weight and get that speed rather than go heavier and move slow.
Also, notice the open hands that are allowing her to catch the bar in the rack position.  Far too often I see athletes trying to death grip the bar once it gets up to shoulder level.  Unless you have world-class flexibility, you won;t be able to maintain high elbows, meaning not enough of a rack for the bar to land on.  As soon as you begin to whip the elbows, open your hands to allow the elbows to come all the way through.  Not doing this leads to either leaning far too forward to catch the bar, or sticking your ribs out, bascally doing a limbo to cahtch the bar.  Neither option is good for your back.. Save your back, get the bar in your rack!

WOD:

4 Rounds For Time:
1 thruster (135/95)
1 strict pullup
3 thruster
3 strict pullup
5 thruster
5 strict pullup

Post Time to comments/www.logwod.com

Thrusters will start from the ground, so yes, you can squat clean into the first thruster.  We the coaches will watch you clean the weight and perform 1-2 thrusters prior to the WOD with the weight you want to use. You should be able to perform those 1-2 reps demonstrating control and power. If that is not the case, you will scale.

Extra Credit:

 2x Farmer’s walk w/KB as heavy as possible, as far as possible.

So, pick up KBs, walk until you can’t.  Shake it out, turn around, pick up KBs and walk back

Do this sequence twice

Cash Out:

Glute Ham Raise

4 sets of max reps

Video courtesy of Paradiso CrossFit.  Just in case you haven’t done glute ham raises recently.  For scaling, use a band.

Skill Work:

Today, we will use the first 20 or so minutes of class to work on three skills most folks have difficulties with. Use this time to hone the skills rather than fly through the rounds.  Save that energy for later…

3 Rounds: Not for time (but want to be done in time for the WOD)
-10 Assisted Pistols
-3 Muscle Ups – Either  Jumping Muscle ups, kipping Muscle Ups,  strict Muscle Ups, or weighted Strict Muscle Ups  (if you have them)
-Double Unders (30% unbroken of your max unbroken)

Video courtesy of Technique CrossFit. If you do not have full pistols, try one of the assisting techniques covered in the video (only watch up to the 5:30 mark).  Goal is to get closer to RX’d.  If you have RX’d, try to string together all reps.

Weighted Muscle Ups, you say?  How do I do that?  Well, our own, Coach Bryan has an idea.

WOD:

For Time:

Run 1 mile

4 min break

Run 1 Mile

Goal is to beat 1st mile time on 2nd

Post total time to comments/www.logwod.com

Cash Out:

Heel Cord mash 1 min per side

Pigeon 2 min per side

Banded hamstring stretch 1 min per side

Strength:

15 min to establish 5RM deadlift

Post highest successful 5 rep  weight to comments/www.logwod.com

Picture courtesy of CrossFit Mildenhall.  When you deadlift, which form is more like yours?  If you are more like the one on the left, don’t fret.  We will help correct this during movement prep.  Fix your form=you get stronger=you get more fit=you live longer, better = you’re welcome.

10 min to complete strict weighted chin ups 3×5

Goal is to use the same weight for all 3 sets, so use the warm up to find a good weight to use

For the rep to count, have arms fully extended at the bottom, at get chin above the bar at the top.  A slight bit of body english is allowe.  But do NOT kip these.  Go strict.

Post weight used to comments/www.logwod.com

WOD:

10!:
Kettlebell swing (1.5/1)
*50m shuttle between sets – 25M down and back

Post time to comments/www.logwod.com

So, 10 KB swings, 50M run, 9 KB swings, 50M run, ect.. down to 1 KB Swing, 50M run

Extra Credit:

2 min max rep double unders (if you don’t have DU, 10 min DU work)

Cash Out:

Glute mash w/lacrosse ball or roller x 2 min per cheek

http://www.youtube.com/watch?v=sDQaCZKBLiQ

Video courtesy of jasonpvieira.  Just in case you weren’t sure of what I was talking about…

Strength:

Bench press 3×5 – use 80-85% of 1RM for all 3 sets.

Once again, if you do not have an established 1RM, use the warm up to find a weight that will push you.  If it ends up feeling overly light for the first set, move up once.  The goal is to feel the weight out in the warm up so you stay consistent in the sets

Post weight use to comments/www.logwod.com

WOD:

15min AMRAP:
10 Overhead Squat (115/85)
5 burpees
20 ball slams

Post rounds completed to comments/www.logwod.com

http://www.youtube.com/watch?v=pc7cOUOGj6w

Video courtesy of CrossFit HQ.  Will your slam balls be Good, Bad, or Ugly?  Make ’em ALL good!

Extra Credit:

3x1000M Row for time. Rest 3 min between attempts

Post 1000M splits to comments

Cash Out:

Barbell rows from the GHD bench 3×15

http://www.youtube.com/watch?v=7l-rr0ulSIM&feature=youtube_gdata_player

As in the video above, keep the back straight as you would in the top of a hyper extension, hold that position and do a barbell row(don’t do the multiple back extensions like this guy.  Once in a stragith line, stay there for the whole set).  The point is not to go heavy, but to learn how to keep your lumbar fully engaged as you should have it when doing Pendlay rows, barbell rows, ect…

Registration is now open!  Pick up a registration form at the Field House or click here
 Or click on the “TactFit Registration” tab on the home page.

Get your team on the form and get your registration by the deadline listed on the form to the front desk of the Field House.  There will be an email going out to all the local affiliates as well inviting them to join our event.  Remember, there is a 16-team cap for both RX’d and Scaled divisions.   Get in before it fills up!  This is gonna be fun folks!

Strength:

Back Squat

15 minutes to get 3 sets of 5 with 85% of 1RM

So, the goal is all three sets at 85%. If you do not have an established 1RM, use the warm up sets to find a heavy weight for 5 reps to use.

Rest as needed, but the cap is 15 minutes

Post weight used to comment/www.logwod.com

WOD: “Rollin’ on 20’s”

4 Rounds For Time:
20 barbell rollouts
20 double unders
20 toes to bar
20 box jumps (24″/20″)

Post time to comments/www.logwod.com

Video courtesy of elementallander.  For the barbell roll-outs, the goal is to use the round 5 pound plates on a barbell.  If you are new to the movement, use 25s (don’t use the 10s and they are not stable enough).  You can use an ab mat or regular mat for your knees if you need.  Maintain your lumbar curve, shoulder blades back.  Keep the core tight, roll out as far as you can with keeping the arms straight, then roll back up.

Extra Credit:

3 sets of 10 Front Squat w/50% of 1RM (done between sets of the cash out, which is……)

Cash Out:

4 set: Reverse Hypers – 15 reps

Picture courtesy of difficultisworthdoing.tumblr.com   How many of you get those butterflies in your gut before a WOD?  Don’t fear it.  Use it to push you on.  You’re nervous because you’re going to challenge yourself.  How do we improve?  We push past our limits and get better.  Get better today.  CAN!