CrossFit Team Offutt Tactical Fitness

From Coach JP,

Don’t forget the first day of the 100 day Burpee challenge!

Starting on 1 February and running 100 days to 11 May come join the 100 Day Burpee Challenge. What is the challenge? Glad you asked. Each participating athlete will conduct 1 burpee a day adding 1 burpee for each day of the challenge for a 100 days. That means you will do 1 burpee on day 1, 2 on day 2, 47 burpees on day 47, all the way up to 100 burpees on day 100.

What are the rules beyond doing all those burpees?
1) You can do the burpees anytime of the day, not just in class
2) You can break up the burpees into as many sets as you need
3) If burpees are in the warm-up or the WoD, they count towards your daily goal, even if they are burpee pull-ups or burpee box jumps… Anything with a burpee in it
4) If you miss a day, no problem, just do the missed days first, then do the current days to catch up

Why subject yourself to this? That is why it is call a challenge. To
accomplish a difficult task set before you with your TacFit brothers
and sisters. Oh and we are going to celebrate at the TacFit Wide BBQ on 11 May!

You got a tip? Sure, this is a marathon, not a sprint. You will be
doing 5050 burpees over the next 100 days. That is a lot.
– If you are NOT in a WoD environment, then slow and steady. Break up the days requirement, take your time and use excellent form.
– Your shoulders will get some wear and tear so take the time and
place your hands on the deck. Sure you could shave a few seconds off your time by just dropping to the deck, but come day 63, you will regret it. See the first note!
– If your knees bother you consider a wider thrust vs. feet together

If you got your own tip, feel free to chime in!

Skill:

Row Technique

Video courtesy of CrossFit Invictus.  Coach and expert rower Shane Farmer dishes out 3 pointers to help you decrease your splits before regional competition begins. Dial in your drive, recovery, and catch and be prepared up the ante on your next rowing workout!….which just happens to be….

WOD:

4 Sets, Each For Time:
Row 500m
50 Double Unders
Rest 3min

Post combined time of all four rounds (subtract rest time) and Post to Comments/LogWOD

Cash Out:

100 butterfly situps

Assistance Work (done on your own time):

100 banded good mornings

The 2013 CrossFit Games are coming!  Register NOW for the Open.  The world-wide Open will run from March 6th through April 7th.  A new workout will be released each week.  As an official Affiliate, we, TOTF, will be able to validate scores for all athletes who register.  Test yourself against the rest of the world.  What do you have to lose?  You’ll be in here doing the WOD anyway, so might as well make it count.  Take the first step and click on the picture to go to the registration page.  Should be up today, but if there is no registration button to click on, come back to it later.  Let’s get all TactFitters registered!

CAN!

back to today’s business….

Strength:

High Box Squats 11 sets of 2 @110% of 1RM

Set starts every 90 seconds

Post weight used to comments/LogWOD

Video courtesy of Elite FTS.  Dave Tate going over the finer points of high box squat.  As you can see by the video, you will be finishing ABOVE normal squat depth (not going to where crease of the hip is below the knee).
Things to remember when doing this type of squat…

-Feet will be wider than shoulder width.   

-Ensure you turn the knees out (watch the demo in the video).  Force them to stay going out through the WHOLE movement.

-Butt goes back and keeps going back through the downward movement.  Your knees should be even with your ankle at the bottom position.

-Come straight up (Chest UP!) on the upward movement.  DON’t let the bar come forward.

WOD:

“Jump of the Centum”

On the Min:
5 Kettle Bell Swings (1.5/1)
*Max Box Jumps (24/20)

*Time stops when you’ve completed 100 Box Jumps

Post time to comments/LogWOD

Centum – Latin for “100”.  So, at the top of every minute, do 5 KB swings, then get as many box jumps in before the top of the next minute.

Cash Out:

3 sets of 10 Reverse Hypers

Assistance Work (done on your own time):

5 Rounds not for time:

10 ring dips

10 double unders

Skill:

Movement prep for…

WOD:

20min AMRAP:
100m waking lunges
20 Squat Cleans(115/95)
30 Double Unders

Post completed round to comments/LogWOD

Video courtesy of CrossFit HQ.  Coach Bergener going over proper full clean technique.  Couple things to think about today.  As you pull the bar off the ground, maintain that nice, flat back.  Once you hit your contact point, EXPLODE UP!  Open the hips fast and shrug HIGH!  Get the bar airborne so you can then PULL yourself under the bar to catch it at the bottom of a squat.  Don’t forget, quick elbow whip as you pull under the bar so you can created that perfect shelf for the bar to sit on.

Cash Out:

Accumulate 4 minutes of L-Sit Holds (each time you drop, 3 towel pullups)*

*Do towel pull ups after getting total of 4 minutes

Video series courtesy of Gymnastics WOD.  In this series, Coach Carl and Adam “the tall guy” demonstrate the L-Seat progressions. In the first video, Carl helps Adam find his position for the L-Seat and walks through the tucked and 1-leg progressions to build up to a strong hold.

In Part 2, Carl demonstrates a quick drill using bands to help you get into the finishing position and build strength for the hold.

In this video, Carl demonstrates with Adam how you can build up the leg lifts for the L-Seat while seated to focus again on position and increasing stamina in your quads.  Hmmm, if I knew we were doing these after a WOD today, I may come in early and run through these drills on my own.  Just sayin’….

Assistance Work (done on your own time):

4x100m sprints

Rest as needed

Skill/Strength:

3 sets of Strict Chin Ups for max reps

Post highest unbroken set to comments/LogWOD

WOD:

For Time:
10 Deadlifts (use bodyweight)
20 Box Jumps (24/20)
30 Burpees
20 Box Jumps (24/20)
10 Deadlifts (use bodyweight)

Post time to comments/LogWOD

As shown in the above picture of Coach Bryan, at the bottom of the burpee, make sure both your chest and thighs make contact with the ground before you come back up.

Cash Out:

Roll out heel cords and thighs

Assistance Work (done on your own time):

3 sets of max rep Glute Ham Raises

Strength:

Strict Press

3 sets of 5

Increase weight used 18Jan (click here to check) by 5 pounds

Post weight used to comments/LogWOD

Skill work:

Spend 30min working the three following movements:

-Rope Climbs (3+ accents)

Video series courtesy of Gymnastics WOD.  Carl Paloi going over the basics for rope climbing.  The technique he covers is great for beginners.  IF you want to see some more advanced technique, look up the video series on YouTube (there’s 8 parts).  Also, if you are not able to do the hang he mentions in video 1, don’t worry, we’ll have some drills for you to work on to hel0p build the upper body strength so down the road you can get up that rope!  See the drills shown at the end of the below video (courtesy of CrossFit HQ)

-Butterfly/Kipping Pull ups (Sets of 10+ reps) – If you don’t have kipping pull ups, work kipping pull ups

Video once again courtesy of Gymnastics WOD.  The lesson Carl goes over applies to either kipping or butterfly pullups.  Try to keep the feet together today and see if the improved mechanics lead to higher rep output.

-Ring Dips

Video courtesy of CrossFit HQ.  In this one, Carl teams up with Kelly Starrett to go over a good finish position for the ring dip.  How clean can you make your dips today?

Assistance Work (done on your own time):

6 un-timed rounds: 10 Toes to Bar then 1 Weighted Box Jump for Max Height*

*For the Box jump, stay with 24″/20″ for the box.  Work on how heavy a load you can handle.  Make sure you keep a strong, straight back, land solid and safely step back off every rep.

Cash Out:

Roll out shoulder w/ lacrosse ball and loaded barbell

Congrats to the Top Three Teams, RX’d Division of The TactFit Games. 

1. CFO A Team (CrossFit Omaha)

2. F2F A Team (Fit2Fight)

3. F2F C Team (Fit2Fight)

Congrats to the top 3 Teams, Scaled Division at The TactFit Games:

1 – Team Black Shirts (Cornhusker CrossFit)

2 – CFO B-Team (CrossFit Omaha)

3 – CrossFit Heartland

Way to go guys and gals!

WOD:

“Cindy”
20min AMRAP:
5 Pull ups
10 Push ups
15 Squats

Post successful round to Comments/LogWOD

Cash Out:

Banded shoulder external rotation,

Banded Barbell shoulder stretch,

Couch Stretch

Extra Credit (Everyone Do It!):

Hi-Five and introduce yourself to an athlete you don’t know or doesn’t know you.

Strength:

Bench Press 8×3 @70%
“blast offs”, also known as pause bench

Post weight used to Comments/LogWOD

For the Pause, keep tension on the bar the whole time.  As soon as it makes contact with your chest, stop the movement, take a “one-one thousand” count and EXPLODE up!  Key here is once it stops moving at the bottom, don’t let it sink in any further.

WOD:

Snatch Balance 6×3:
Work up to a heavy weight

Post heaviest successful weight to Comments/LogWOD

Full (read: SQUAT) Snatch 4×2
Last 2 set done at Snatch Balance weight

Post heaviest successful weight to Comments/LogWOD

Coach Bergener going over the motions for a successful Snatch Balance.  Keys here are make sure your feet are in the jumping position (hip distance), get that shallow dip/drive to bump the bar into the air, and then DROP into the bottom of your overhead squat as quickly as possible.  Goal is to lock out the arms right when you hit the bottom.  This movement is essential to learn to get comfortable at the bottom of a full snatch

Cash Out:

Banded Face Pulls 4 sets of 15

The only difference in the video and the way we will do them is we will do them with your thumbs facing up.

Extra Credit (done on your own time):

200 Double Unders for time

Vashon with the look of determination.  If this weekend showed anything, it was expect the unexpected.  Still blown away at the great attitudes of all those that participated with faced with the unknown and unknowable.

WOD:

5 Rounds For Time:

20 Double Unders
10 Chest2Bar Pull ups

30min Cut off

Post time to comments/LogWOD

Video courtesy of Gymnastics WOD.  I know a lot of you have heard me say that the only difference between a regular pull up and a chest to bar is a further pull (get the elbows behind your back), nothing more.  Here Carl covers this point.  Try this technique today instead of getting an over-arching broken spine position.

Cash Out:

Roll out glutes, thighs, etc

Extra Credit (done on your own time):

3 un-timed rounds:

10 GHD Situps

10 Steps Walking Lunges w/ 135/95

5 Ring Dips

Big-time Congrats to CFO A Team (Bryce Teager, John Pingel, Terra Moyers, Katelyn Busacker) for winning the Rx’d division on the TactFit Games.  And huge thanks to all the CFO members who participated, volunteered, and came and watched The TactFit Games.  I’ll try to post some pics from each box who came out and showed us some love.

For those who haven’t seen the pictures yet, check out the following gallery courtesy of Chris Baldwin.  More pics to come as well.

https://picasaweb.google.com/110088633137527625819/TheTactFitGames#

Strength:

pic courtesy of James Kerrison

Back Squat 2RM

25 minute time limit

Post highest successful 2 rep set to comments/LogWOD

Prior to hitting sets of two, do the following reps increasing weight each set.

7,5,5,3,3,  then go for sets of 2 until you hit your 2RM.  Make sure you KEEP TRACK OF THIS WEIGHT!

WOD:

12min AMRAP:

10 calorie Row

10 Toes 2 Bar

10 Medball Cleans(20/14)

Post successful rounds to comments/LogWOD

Video courtesy of CrossFit Rowing. CrossFit Rowing Coach Shane Farmer going over some drills to help improve your stroke.  If you get in a little early, these would be a good thing to practice, not just today, but every day you come in.

Cash Out:

Reverse Hypers 3 sets for 15 reps

Extra Credit (Done on your own time):

10 minutes Turkish Get Ups with Kettle Bell

This is a great core and shoulder strengthening exercise. Goal of this movement is to demonstrate control, not speed.

Team Musskles members Jeff Hart and Nichole Carpenter looking for any advantage they can for the “Sink or Swim” WOD.  One of the great things at throw downs/ competitions is being around a great community and having a great time.