CrossFit Team Offutt Tactical Fitness

Strength:

Front Squat 3×3 @80% of 1RM

Set starts every 90 seconds (stretch triceps in between sets)

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In continuing with a look back on proper set up, execution and points of performance, let’s look at the Front Squat

SETUP:
• Stance = shoulder Width
• Full extension at hips and knees
• Bar “racked” on the shoulders (create a shelf with the
shoulders for bar to sit on), hands outside shoulders,
loose fingertip grip.
• Elbows high, upper arm parallel to the ground.
EXECUTION:
• Weight on heels
• Lumbar curve maintained
• Chest up
• Elbows high; arms stay parallel to the ground throughout
the whole movement
• Butt travels back and down
• Bottom of squat is below parallel (hip crease is below
the top of the kneecap)
• Knees track parallel to feet
• Return to full extension at the hips and knees to complete
the move
• Head position is neutral

PRIMARY POINTS OF PERFORMANCE:
• Bar racked properly: elbows high, hands just outside
shoulders, bar rests on shoulders with a loose
fingertip grip
• Elbows high throughout the movement

Partner WOD:

“Row Me Matery Row”

4 Rounds For Time:

Partner 1 – Row 250m

Partner 2 – 10 Wall Balls (20/14),  10 Ball Slams (any spare time, rest)

Switch

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Video Courtesy of Again Faster.  Quick review of the proper technique for Ball Slams.  Today’s WOD will give your hips and incredible workout.  We go from two motions that use a ton of quick hip extension (opening the hip) and then one move with quick hip flexion (closing the hip).  Why is this important?  Stronger hip flexion and extension will allow you to move more weight quickly in just about every lift we do and make every move we do better. 

Extra Credit:

100 Alternating One Arm KB Snatches (1.5/1pd)

Video courtesy of Rogue Fitness.  Matt Chan demonstrates the one arm kettlebell snatch at Rogue HQ

Cash Out:

Glute Ham Raises 5 sets of 10

Strength:

Press 10 sets of 3 at 50% of your 1RM

Set starts every minute

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With the low percentage of weight, this means you want to move the bar UP quickly!  Stay tight, move the bar fast!

For those who went through On-Ramp, just a refresher on the standards for Press, straight out of the Study Guide you received….

SETUP:
• Stance = hip width
• Hands just outside the shoulders
• Bar in front, resting on the “rack” or “shelf” created
by the shoulders
• Elbows down and in front of bar; elbows are lower than
in the front squat
• Tight midsection
• Closed grip, with thumbs around the bar
EXECUTION:
• Drive through heels; keep the whole body rigid; tight
belly
• Bar travels straight up to locked out, with active
shoulders, directly overhead
• Head accommodates bar (bar path is a straight line)
PRIMARY POINTS OF PERFORMANCE:
• Good setup
• Constant tightness in the midsection, ribs locked down
• Overhead and active shoulder at the top of the press;
overhead means that the bar is over or just behind the
arch of the foot, with the shoulder angle fully open
• Bar travels straight up

WOD:

20!:

Sit ups*

*One Ground 2 Overhead at Body weight between rounds

(So, 20 Sit ups, one ground to overhead, 19 sit ups, one ground to overhead, etc… until 1 sit up, one ground to overhead)

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For the Ground to Overhead, use whatever lift you want as long as the weight safely gets from Point A (the ground) to Point B (Legs, hips, arms fully locked out, in active shoulder position with bar overhead).

Extra Credit:

Row 2500m

Cash Out:

50 Ring Dips broken up as necessary

Attention!  Today is the LAST day to register for the TactFit Games at the normal price of $60.00 per team.  You can register from 11-15Jan, but the price goes up to $100.00 per team.  Save money, get you team registered!  Click on the above picture to get a registration form.  Print it out and get it to the Offutt Field House Front Desk by close of business today, or mail it in, and then email totactfit@gmail.com to let us know it was mailed BEFORE the deadline.  Get it done by close of business today!

Skill:

Establish max height box jump in 10 minutes

Post highest successful jump to comments/LogWOD

Last time we did this was 9April2012.  Click here to see if you posted a comment that day to see what height you had, or check your log book, or, check out this flashback pic from that day (thank you Facebook!)…

Video courtesy of NX Level Athletics.  NX Level athlete, Lott Award winner, and  NFL first round pick JJ Watt shows freakish athleticism in exploding to a 55″ box jump at 285 lbs.  What height will you get today?

WOD:

TOTF Benchmark Chipper:

For Time:

200M Run

20 Wall Ball (20/14)

15 Box Jumps (24/20)

1 Round Bear Complex (85/65)

15 KB Swings (1.5/1)

20 Burpees

100 Single Unders

Post time to Comments/LogWOD

Compare your time to the last time we did this 9 September 2012 (click here to check)

Extra Credit:

3 sets of max rep Pullups (STRICT)

Cash Out:

Mash Lats & Shoulder Girdle, and heel cord

Strength:

Deadlift 10 sets of 1 @ 70%of 1RM

Sets start every 45 seconds

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The point of these sets is explosion, so you should be able to move this weight with speed.  Maintain form.  Don’t let you back round, but come up quick as you can, safely.

WOD:

As Many Rounds As Possible in 8 Minutes of:

25 Double Unders

50m Shuttle (25M down, 25M back)

10 Alt. Cart Wheels

50m Shuttle

Post completed rounds to comments/LogWOD

Video series today courtesy of Gymnastics WOD.  In this series, Coach Carl demonstrates progressions to perform the Cartwheel, one of the most basic and common gymnastics and tumbling movements.

In the first video, Carl takes a new approach to start off the Cartwheel progressions by performing the same movement as you would in a normal cartwheel, but in a very tight circle while pushing off and landing on each point of contact. The key to progressing through this part is to mantain straight arms, legs, and a tight body position while circling even in a tight circumference

In this video, Carl starts to open up the tight circle into an arc and continues to follow the line by pushing off and landing on each point of contact with straight arms and legs. Eventually the arc opens up more and becomes straighter, forcing you to keep your body more vertical and tighter.

In this video, Carl demonstrates the frontal cartwheel using what we learned with the side cartwheel. First, we have to get completely vertical by dicussing the proper set-up with the arms and legs to lunge and reach into the movement. Then, by changing the start and finish positions we will get the frontal cartwheel.

In this last video, Carl continues to break down the frontal, or squared-hip, cartwheel. Carl begins by starting a cartwheel with squared hip, but finishing in the side cartwheel on the arc facing the opposite direction. Next, Carl starts the squared hip cartwheel and finishes again in the side cartwheel, but this time on the straight line. Finally, Carl demonstrates the squared hip cartwheel start to finish, on the straight line.

Extra Credit:

Run 1 mile for time

Cash Out:

Reverse Hyper Extensions –  5 sets of 10

Videos courtesy of CrossFit HQ.  Kelly Starrett going over proper use of the Reverse Hyper

Now, why would there be a FireHouse Subs pickle bucket in the gym?  1) The two bucks I paid for it go to a great local cause. 2) This bucket is much deeper than the previous chalk bucket, so, you can shake off any excess chalk with your hands STILL in the bucket, before you walk over to your bar.  The lack of chalk on the floor will help make clean up much easier and leave our TactFit area much cleaner.  Please pass the word on.  Oh, and the pickle smell?  Don’t worry, your nose goes number after a while 🙂

Strength:

Back Squat

3×5 (use same weight all 3 sets)

15 Minute Time limit

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If you did this back on 10Dec (click here to see if this jogs your memory), try adding 5 pounds to the weight you used.  If you were not here, aim for 85% of your 1RM.  If you do not have a 1RM in Back Squat, try going up to Body Weight in the warm up.  If you can get 8 reps, use that weight.  If this is too heavy, drop 20 pounds.  If it is too light, go up 10-20 pounds.  Whichever you use, RECORD your WEIGHT!  You will need this info….

WOD:

5 Rounds For Time:

Walking Lunges (bar starts on the ground)

8 steps each leg w/ 135/95

5 Weighted Chin ups (35/20lbs)

20 Sit-Ups

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Video courtesy of Kyle Jakobe.  So, you will clean the bar up, get it over head and onto your back in the back squat position.  Make sure you absorb the shock when it comes down on your traps.  And don’t let it land on your neck!  Once you are set, begin lunging.  Keep your core tight, chest up and maintain your balance.  Back knee just needs to kiss the ground.  Don;t slam it down, but do make sure it makes contact.

Extra Credit:

Muscle Snatch:

10min to find heavy 1 Rep

Post highest 1-rep to comments/LogWOD

Video courtesy of theanvilathletics. Summer Krasinski of the Anvil Athletics performs the muscle snatch.  Thing to remember is do NOT re-bend the knees once you fully extend them.  Also, pull as high as possible, then flip wrists over into the active shoulder position.

Cash Out:

Roll out Hamstrings and Calves

If you haven’t gotten a team together for the TactFit Games, hurry up!  Click on the above picture to go to our FaceBook page where there is a post for Free Agents!  I know of at least two sets of guys (one set local, one from Iron Major Crossfit, Fort Leavenworth, KS) looking for two ladies to team up with.  Don’t miss this!

Skill:

Movement prep for…

WOD:

“Eva”

5 Rounds For Time

Run 800 meters

30 Kettle Bell Swings (2/1.5)

30 pullups

Post time to comments/LogWOD

Video courtesy of CrossFit HQ.  WOD Demo at CrossFit Santa Cruz.  Make no mistake folks, this one is a grind.  Pace it out.  Find that pace that will keep you moving the whole time.  Remember, the second you bend over and try to catch you breath, the clock does not stop.  There will be a 45 minute cap to this WOD.  Find a way.  CAN!

Extra Credit:

10 Min Mash Party on legs

Cash Out:

Banded lat stretch – 2 min per side

Picture courtesy of CrossFit San Ramon.  Every day you make it through, you can say this 🙂

Strength:

Weighted Stationary dips – 3 sets of 5 reps – use same weight for all sets

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Use either a resistance band or dip belt to hold weight

WOD:

4 Rounds For Time:
10 one arm KB thrusters-left(1.5/1)
10 one arm KB thrusters-right
10 sledgehammer swings-left
10 sledgehammer swings-right
100m shuttle (50M down and back)

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Video courtesy of DAC Fitness.  For the one-arm Kettle Bell Thruster, have the bell sitting right on the shoulder and bicep, keep it close to the body.  Ensure you keep your chest up as you go down in the squat.  Use your free arm for balance if needed.  Just like with a barbell thruster, drive out of the bottom of the squat and launch the kettlebell upward, finishing in an overhead position. Kettle bell should finish right over the middle of the foot.

Extra Credit:

Muscle Up Work – Progression work, or if you have MUs, work on consecutive reps or go from Kipping to Strict

Cash Out:

Pendlay rows 5×5 – use same weight for all sets

Video courtesy of California Strength.  Glenn Pendlay with the difference between a Pendlay Row and a regular barbell row you see in most gyms.
Points of performance….
-Grip should be wide enough to allow you to have your hands on the bar when you are bent at a 90 degree position
-Rep starts and stops with barbell on the ground.  You will be pulling from a dead stop.  No bouncing
-Maintain a straight back as you are bent over.
-Explosively pull to lower chest, upper ab area.
-Flex upper back, but do not change the angle of the lower back, meaning, don’t bring the torso up past parallel
-Bring the bar back down to the floor, weight for it to stop moving before doing another rep

This is GREAT for adding strength to the back.  Do it!

Today will be an Olympic Skill Day.  That being said…

Skill/Strength:

-Spend 20 minutes working up to 55% of 1RM (Full Squat) Clean. Perform 5 reps each set. Rest as needed. Even if you get to 50% or 55% at 10min, work TECHNIQUE.

Video  courtesy of California Strength.  The California Strength Team demonstrates the first of 3 parts in learning the clean for Olympic Weightlifting. Jon North and Rob Blackwell demonstrate while Glenn Pendlay narrates.
Notice the front rack positions Glenn gets his guys in.  Fight to get those shoulders up and elbows high!  Go through this progression during warm up before jumping into Full Cleans.

then..

-Spend 20 min working up to 50% of 1RM of Snatch. Same as with Cleans, work TECHNIQUE

Video series again courtesy of California Strength.  This series is a great progression for doing the Snatch correctly.  Please watch all three and be ready to go through these drills prior to snatching.

Extra Credit:

2500m row

Cash Out:

3 sets – max reps of GHD situps

Speaking of Olympic Weight lifting….

Picture courtesy of TeamUSA.org If you are looking to learn more on Olympic Weight lifting and would like to become a Level 1 Sports Performance Coach, we will be hosting a USAW Level 1 Sport Performance Certification March 16th and 17th right here in the TactFit area.  Click on the above picture for registration information.

Strength:

Deficit Deadlifts

15 Minutes to set a 5RM

Post highest successful 5 Rep set to comments/LogWOD

Video courtesy of Rogue Fitness.  Mark Bell going over the deficit Dead lift.  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, so we will be using the 45# plates.  Use the 15 minutes wisely.  After movement prep, I would suggest doing a few sets at 8,7,6 reps before getting into the sets of five.  Remember, form is key.  If you start losing form for heavier weight, that means you are going too heavy.  Slopping form to try to go heavier leads to one thing.  Injury.  We don’t like injuries.  We like having you in class.  Don’t get injured.

WOD:

8 Rounds For Time:

-6 front squats (95/65) Bar starts on the ground

-3 Burpees

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Extra Credit:

Go hit the pool and swim 500M for time

Cash Out:

50 Chin Ups (Strict), broken up however you need

What a great crew that made it out for the 0900 New Year’s class.  Way to start the year folks!  What are some of your goals for 2013?  Get in here and get ’em done!  CAN!