CrossFit Team Offutt Tactical Fitness

Strength:

Every Minute on the Minute for 12 minutes

2 Front Squats @ 60% of 1RM

Goal with these is speed!  Stay tight on the descent and explode up!  Keep your elbows high

Post weight used to comments/www.logwod.com

WOD:

10 Rounds For Time

100M row

10 Thrusters at 1/2 the weight used for Front Squat

Post time to comments/www.logwod.com

Assistance Work:

4×25 Hollow Rocks

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

Video courtesy of Jeff Tucket.  Key to the hollow rock is tightening down on the core, pressing your bcak to the ground, raise the arms and legs (both should be straight) roughly 6 inches from the ground and rock.

Cash Out:

Tabata Roll out:

calves/hamstrings/quads/low back/upper back

20 seconds per side per area, 10 second rest between

That’s what I call Active Shoulder!  Can’t say enough for one of the hardest working, energetic, supportive, all around awesome person, Mieke Oostveen.  Many of you are used to seeing Coach Mieke leading you through hell at 0600, but believe me when I say she puts herself through much worse.  There is no quit in this girl.  Can’t wait to see how she does in the TactFit Games!

FITNESS AND PERFORMANCE:

Strength:

5 sets of 5 Press

Use 60/65/70/75/80% of 1RM for the 5 sets

Set starts every 3 min

Post weights used to comments/www.logwod.com

WOD:

“Hit it, Swing it, Slam it, Jump it!”

40 sec work/20 sec rest, rotating through….

-Sledge hammer strikes to a tire (alternate hands every rep)

-Kettle Bell swings (1.5/1)

-Slam Balls

-Double Unders

Complete cycle 4 times

(Score=total reps)

Put total reps to comments/www.logwod.com

Video courtesy of Topline Gym.  Owner of Top Line, Brett Summers going over some hammer strick variations.  We’ll be using the first one (from the 0:00 to 0:25 mark), where you grip the sledge hammer with one hand close to the top and the other down toward the bottom of the handle.  You will take the sledge over head, as you slam down, the hand up by the top of the hammer slides down to the other hand by the end of the handle.  At the same time, you will bend the knees, keeping chest upright and generate force downward.  BOOM!

PERFORMANCE Assistance work:

3×8 Working Sets of weighted ring dip (use Kettle Bell & Black Band)

FITNESS and PERFORMANCE:

Cash Out

Spend 10 minutes with either a PVC roller or lacrosse ball, find a tight area and work through it.

Word of advice, if you see that look on Brooke’s face, RUN!!! 🙂

Big congrats to Drea and Brooke finishing 6th overall in a very tough filed of ladies at the Snow Bowl Open.  Who is going totake the Top Spot at the TactFit Games?  Get your teams together now!  Registration will be going live in the next day or so.  word will be announced here and on our Facebook page.

FITNESS and PERFORMANCE

Skill:

Toe to Bar Efficiency

Video courtesy of CrossFit HQ.  Chris Spealler and Matt Chan going over efficiency points for Toes to bar.  As shown in the video, it starts with efficient Knee to Elbows.  The key to that is dropping the feet straight down instead of in a wide arch.  It gets you into your swing and allows you to start the next rep quickly.  So, this can then be translated over to Toe to Bars, where the start of the move is the same with a kick at the end to hit the bar.  Give it a try!

Bar Facing Burpees

Video courtesy of Andrea Ager.  Andrea talks Bar-facing burpees at the 2:11 mark.  The main point is not wasting energy getting into the jumping position.  And notice in Andrea’s method of doing the long step, she still has her hips come up off the ground first.

WOD:

10Min AMRAP
1 Squat clean @ 185/115
2 Bar-facing Burpees
3 Toe 2 Bars

Post completed rounds to comments/www.logwod.com

PERFOMANCE:

Assistance Work

4 Rounds-10 KB Sit-up(1.5/1) -100M Sprints

FITNESS and PERFORMANCE

Cash Out:

Roll out Lats and lower back

As promised, here’s the info on the TactFit Games.  The competition will be on Sunday, January 20th, 2013.  It will be teams of 4 (2 guys, 2 girls).  We will have a scaled and an RX’d division.  We will be inviting teams from surrounding affiliates so this is the perfect time to rep TOTF!  Get your teams together!  We’ll have the registration sheets in the TactFit area in the next day or so.

Picture courtesy of John Calhoun.  Vashon, Keenan, Gavin, Bridgett, and Kimberly hanging with our athletes.  Love, love, love our community!

FITNESS:

Strength:

Pause Squats

5×2 @ 70%

Set start every 2 min

Post weight used to comments/www.logwod.com

Hold the bottom position for a two count (one-one thousand, two-one thousand, UP!!!!)  Do not bounce at the bottom.  Hold the position TIGHT!  This will allow you to explode out of the bottom.

Picture courtesy of CrossFit Super Human.  I love this picture as it illustrates how natural the squat position is.  This little kid hasn’t learned bad habits in body position.  The kid hasn’t grown accustomed to sitting in chairs.  The proper squat is so natural.  So, be natural!

WOD:

4 Rounds For Time:
25 Hand Release Pushups
25 Butterfly Situps
25 Pullups

Post time to comments/www.logwod.com

Cash Out

Downward Facing dog for 2min

Couch Stretch 2 min per side

PERFORMANCE:

Strength:

Pause Squats

5×2 @ 70%

Set start every 2 min

Post weight used to comments/www.logwod.com

WOD:

4 Rounds For Time:
25 Hand Release Pushups
25 GHD Situps
25 Chest To Bar Pullups

Post time to comments/www.logwod.com

Cash Out:

Downward Facing dog for 2min

Couch Stretch 2 min per side

Assistance Work:

3×10 Barbell Lunge 135/95

Thank you to all who came out to compete, judge, and cheer at CFO’s Snow Bowl Open.  Such a great event and such a good time watching our athletes do work!  Picture courtesy of John Calhoun.  Click on the picture to go to his website where all his pics from the Snow Bowl are on display.  I am so proud of Leah.  This girl showed some serious heart!  One of the most inspiring things that day was in WOD 3, part of it had 10 power cleans with what up to that point was Leah’s 1RM.  Watching her fight and knock out all 10 reps damn near brought tears to my eyes.  She has the heart of a champion for sure!  Over the next few days I will post pics recapping how our girls did.  All 4 made TOTF proud!

FITNESS AND PERFORMANCE

Skill:

Handstand Push Up Work

Video courtesy of Practice CrossFit.  Goal of today is if you do not have handstand pushups, see where you are on the mentioned scales int he video.  Work on this progression and see if you can move closer to an RX’d handstand push up.  If you have HSPU, work on stringing consecutive reps, work on kipping variety to get even more done in shorter time.  Days like this where we work skills are crucial as you never know when you’ll see the move in a WOD.

WOD:

“Kelly”

5 Rounds For Time:

Run 400M

30 Box Jumps 24/20

30 Wall Balls 20/14

Post time to comments/www.logwod.com

PERFORMANCE Assistance Work:

Work up to 10 unbroken Handstand Push Ups

Cash Out

Partner Shoulder Stretch

Video courtesy of San Francisco CrossFit and Mobility WOD.  Start watching at the 6:26 mark for the Shoulder Internal Rotation.  Be careful with this move as the partner holding the shoulders does not need to push too hard, basically hold the shoulders in place and as the partner on the ground drops their hips, they’ll put the torque on the shoulder.

Strength:

Fitness and Performance

Sumo Dead Lift

10 sets of 1 @ 70% of 1RM

Set starts every 30 sec

Post weight used to comments/www.logwod.com

If you did the SWOD on Oct17th, where we did 12 sets of 2 of sumod deadlifts, if you increased every set back then and the last set ended up being a 2RM, take the weight used, multiply by 2, then multiply that by .0333, then add the weight used. That will give you a theoretical 1RM, which you can then take 70% from.  If you weren’t here ont he 17th and don’t have an established 1RM in Sumo DLs, in the warmup  you will find a weight that is challenging, but allows you to still move the bar with SPEED, as this is the focus of today’s SWOD.  Bar speed while keeping safe form.  No rounded backs!

WOD:

“4×4”

Fitness:

Barbell Complex 4Rnds (use BW-40)
Deadlift – 4
Full Squat Clean – 4
Split Jerk – 4 (Alternate feet every rep)
Back Squat – 4
30 Sec Rest

Post total time to comments/www.logwod.com

This is a little different than “Five by Five”.  We will be using a different load, most likely a bit heavier than what you used in “Five by Five”, so if you can go unbroken, god bless you.  But I would rather you strategize this one out so if you need to put the bar down, it does the least damage to your time.  We’ll discuss this at class tomorrow. But, above all else, have some fun with this one!

Cash Out:

Roll Out Hamstrings

Performance:

Barbell Complex 4Rnds (use BW-20)
Deadlift – 4
Full Squat Clean – 4
Split Jerk – 4 (Alternate feet every rep)
Back Squat – 4
30 Sec Rest

Post total time to comments/www.logwod.com

Assistance Work:

3×15 Reverse Hyper Ext. (25/15)

Cash Out:

100 Dead Hang Pull Ups (break up as needed)

Roll Out Hamstrings

Our newest On-Ramp grads.  They are itching to jump into the Open classes.  Show ’em some love!

ACTIVE RECOVERY DAY:

Congrats on making it through another rough week folks.

Take some time this morning to do some mobility work.

Afterwards…

4 mile run

If you have a weight vest bring it in with you.  If not, you can choose to run with a dumbbell, plate, ect….

So, this is where you should be come this Sunday at 9AM!  Not only should you be there to cheer on our four ladies competing in CrossFit Omaha’s Snow Bowl Open, but also to enjoy the CrossFit community!  Hope to see you all there!