CrossFit Team Offutt Tactical Fitness

Day 78 of the 100-Day Burpee Challenge!

Strength:

20 Minutes to set 1RM on Clean

Post highest successful weight to Comments/LogWOD

Last time we did this was 11June2012 (click here to refresh your memory).  If you were here that day, did you get better today?  Post it in Comments!

Videos courtesy of San Francisco CrossFit.  Kelly Starrett helping Games competitor, Spencer Handel with the front rack position.  For today’s Cleans, it is essential your get a good shelf to catch the bar otherwise you’re setting your lift up for failure.  Prior to the Strength portion, we’ll team up and do the stretch you see at the 4:10 to 4:50 mark.  then….

…We will then move on to the stretch seen at the :51 to 2:09 mark.  Another essential piece to receiving the bar successfully is stability at the bottom of your squat.  This stretch will help open up those hips to make it happen.

WOD:

For Time:
10!(10.8.7.6.5.4.3.2.1, alternating between):

-Squat Clean (55% of today’s 1RM)

-Bar Facing Burpees

Post time to Comments/LogWOD

Video courtesy of Andre Ager.  For the bar facing burpees to count, your feet have to leave the ground and land together.  If you watch from the 2:10 mark, Andrea gives a good strategy for consistency on these.  You are against a clock, so efficiency will save you time.

Cash Out:

Glute Ham Raise – 4 sets of 15

Video courtesy of CrossFit Paradiso.  Quick review on Glute Ham Raise technique.  Use a band if needed.

Firebreather Piece )Done on your own outside of class time):

Rest

Open call to all TOTF military members!  Come out at 1500 this Sunday if you want a shot at being the top military man and woman to represent TOTF in the Military Games this summer! 

Day 77 of the 100-Day Burpee Challenge!

Pic courtesy of CrossFit Loveland.

WOD:

3 Rounds For Time:
-60yd shuttle*
-30 Sumo Deadlift High Pull (75/55)
-30 v-ups

Post time to Comments/LogWOD
*60yd is in 5yd increments, touch line every time (so 5 yd and back, 10 yd and back, 15yd and back for one run)

Video courtesy of Mark Restelli.  Shuttle run will look like this.  Make sure you touch the starting line, 5, 10 and 15 marks with a finger on the ground.  And alternate hands.  If you touch the 5 yd mark with right hand, then left hand touches start line when you come back.  This will keep you from running in a circle.

Video courtesy of Gymnastics WOD.  In this video, Carl breaks down the V Up movement into progressions using Tuck and Straddle variations. Done properly, the V Up is an explosive movement that balances both push and pull towards the core simultaneously for the upper and lower body, and has high skill transfer to a number of other movements and applications.  Can you maintain hollow body position at the extension of a v-up?

Cash Out:

Couch Stretch 4 minutes – switch legs every minute

Firebreather Piece (done on your won time outside of class):

Spend 12 min working on Box Jumps for height.
When height is sub maximal, Perform 5 x 2 on a 1min clock.

Practice L-sit Rope Climbs

Day 76 of the 100-Day Burpee Challenge!

WOD:

Pic courtesy of telgraph.co.uk

10x100M Sprints

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Cash Out:

Banded Hamstring Stretch

2min each side

Firebreather Piece (done on your own outside of class time):

Snatch Deadlift:
5 x 75% of Deadlift 1RM
3 x 85%
2 x 90%

followed by…

For Time:
-50 Hand Release Push ups

For those not familiar with Snacth Grip deadlift, the following is courtesy of T-Nation…

How To

Despite the snatch grip deadlift appearing to be technical wizardry, it’s an easy maneuver to master as long as you’re working within your means.

Feet

Start by settling your feet underneath the bar, lining it up over the mid-foot. Your feet shouldn’t be quite as wide as squatting width, but they shouldn’t be quite as narrow as deadlifting width, either.

You need to give your torso some room, so point your toes out anywhere from ten to twenty degrees. This makes getting into the bottom position easier, which helps keep the lower back rigid

Grip

Take your grip on the barbell with the same width that you tested into earlier. Along with having a suicide grip on the bar, make sure you lock your elbows.

Think about pulling the bar apart with your hands. This keeps both the elbows and upper back tight. Losing slack in either of these areas is a recipe for hunching over and losing spinal position. It’s common to “forget” about the elbows because they’re not normally a concern during conventional deadlifts, so make it a point to remind yourself.

Finish

The feet are in place and the grip is settled. To finish the setup, bend your knees until your shins hit the barbell. Once contact is made, lift your chest and settle the lower back into a neutral position. You’re now ready to pull.

The Pull

Drive the bar off the ground using your legs. Envision squeezing yourself into the floor. Be sure to keep your back angle constant during the initial leg drive. When the bar passes your knees, drive the hips forward to a strong lockout with tight hips. Remember to slide the barbell up your body. For the sake of your lower back, don’t let it float away

As a small aside, be sure to bring your shoulders with you at lockout. If you don’t, depending on your grip width, there’s a good chance the bar will settle right across your junk. Guys, consider yourselves warned.

To set the bar down, reverse the directions above, breaking at the hips until the bar reaches the knees. Reposition yourself after each rep to ensure that your back stays in good position.

The sign up sheet for the one-day competition to determine the TOTF reps for the Military Games goes down this Sunday at 1500!  Only Military (active duty, guard, or reserve) are eligible, but we would like all the rest of you to come out and cheer, and we would also like some help with judging.  If you are not competing and would like tohelp with judging, email our Gmail account or talk to a coach during class this week.  First person to sign up on the guy’s side was Kyle Gundrum.  I do believe that is an open challenge to the rest of you military guys! 🙂

Day 75 of the 100-Day Burpee Challenge!

just a word of advice, don’t do these on gravel.  Ouch!

Strength:

Floor Press 7×2 @ 85% of 1RM Bench Press

Set starts every 2 minutes

Post weight used to Comments/LogWOD

Last time we did these was 20Feb2013 (click here for a refresher) if you were here, add 5 pounds to weight used back then.

Video courtesy of Rogue Fitness.  Mark Bell demonstrating set up and execution of the floor press (unfrotunately we’re not big time like them with the multi-grip bar, but maybe one day).  Two big points on this is make sure your hips stay planted on the floor through the lift.  If you are lifting up on them with feet planted, move your feet out.  Also, take a slight pause at the bottom of the rep.  This will keep you out of the habit of bouncing, which would REALLY hurt on this move.  The goal of these is to help your lock out strength on Bench Press (who else hates not being able to lock out a new PR on Bennch?).  Work these good folks!  Also, make sure you pair up so you have someone that can lift this off and take the weight when you are done.

WOD:

“Krieger”

4 Rounds For Time:
-20 Alternating Single Arm Dumbell Hang Clean and Push Press (70/45)
-12 Stationary Dips

Post time to Comments/LogWOD

Video courtesy of UVAC Swim.  Hold dumbell to your side, bend at the hip to get in the hang position, pop hips open and finish the clean, then push press the dumbell overhead to finish.  This one is about keeping balancing out power in the body.  One side weaker than the other?  Guess who needs to do more dumbell work on their free time?

Cash Out:

2x:
20 Reps of Hang Clean Push Press w/ an empty bar

Firebreather Piece (Done on your own outside of class time):

Snatch Press:
5 sets of 3 reps.
Start w/ bar working up in weight.

Snatch Balance:
4 sets of 3reps.
Start w/ ending Snatch Press weight and work up in weight.

Coach Neil doing what any CrossFitter would at a wedding.  Finding a wall and hitting a handstand.  What crazy places can you find to do a handstand?

Day 74 of the 100-Day Burpee Challenge!

A day away from being 3/4 done!

Big congrats to Coaches Will and Mieke, who are now engaged!  So awesome when things like this happen in our little community.  So happy for you guys!

Strength:

Back Squat – 3×5, add 5 pounds from weight used on 5April
20 min time limit

Post weight used to Comments/LogWOD

If you did this back on 5Apr2013 (click here for a refresher), try adding 5 pounds to the weight you used. If you were not here, add 5# to the last time you did 3×5 on Back Squat, or 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

WOD:

“π Guy”

(see the rep scheme 3,1,4….π!)

3-1-4 For Time:
-Muscle Ups
-Handstand Push Up
-Front Squat (225/135)

12 Minute cut off

Write time/scale options to comments/LogWOD

This WOD was designed last year by our own Ben Yates and we did it on 27April2012.  So, just like the regular CrossFit Benchmarks, it’s good to revisit our own “TOTF Benchmarks”, to either see how far we’ve come, or introduce them to a whole new generation of athletes.

So, you will do 3 Muscle Ups, 3 HSPU, 3 FS, then 1 MU,1 HSPU, 1 FS, then 4 MU, 4 HSPU, and 4 FS.

YES, this is a very short time period, meaning, we want you to (safely) haul ass through this WOD!  Short amount of reps, short time = High Power Output in a very short time

Scaling options will be…

A:

1 MU = 3 Chest 2 Bar Pull ups, 3 Ring Dips

1 HSPU = Inverted Push up on Box

Front Squat = Adjust Weight Accordingly

B:

1 MU = 3 Regular kipping Pull ups (no band), 3 Ring/Box Dips

1 HSPU = Inverted Pushup on Box

Front Squat = Adjust Weight Accordingly

C:

1MU = 3 Banded Pull ups, 3 Box Dips

1 HSPU = Barbell Shoulder Press (135/95) – or adjust accordingly

Front Squat = Adjust Weight Accordingly

Video courtesy of Mobility WOD.  A couple good tissues mashes to do prior to a heavy Front Squat WOD.

Cash Out:

Mash Quads

Firebreather Piece (Done on your own time outside of class time):

Perform 5 Rounds of
The Ape Complex!

1 Round =
1 Pull up
1 Toes2Bar
1 Bar Muscle up

Repeated 3 times.

Day 72 of the 100-Day Burpee Challenge!

And someone can knock out a few of these for Birthday Burpees!  Happy Birthday Melissa!

WOD:

“Nicole”
20min AMRAP:
-400m Run
-Max Rep Pull ups

Total Score = 1 per run, 1 per rep of pull up

Post score to Comments/LogWOD

Cash Out:

-Couch Stretch -3 min per side
-Banded hamstring stretch – 2 min per side

Firebreather Piece (Done at a different time, either before or after class):

Banded Bench Press (green band run under bench to both sides of bar)
4×5 at 60% of 1RM
Rest 90 sec between sets

NOTE:  Quick update on Juan Villagomez.  He is doing better.  Coach John found out through Juan’s wife, Cora that Juan asked her while in the hospital bed..”Can I still do CrossFit?” She smartly said “yes..when the hole in your head heals!”  Hope to see you back out here soon my friend!

TOTF Community, please keep Juan Villagomez and his family in your prayers.  Juan recently graduated from our On-Ramp.  He was in a bad soccer accident recently where he sustained a depressed skull and brain bleeding. As we get updates on him, we’ll keep you all posted.  Get well brother!

Day 71 of the 100-Day Burpee Challenge!

Strength:

Back Squat – 12×2 @ 60% of 1RM

Sets start every minute

Post weight used to Comments/LogWOD

If you don’t have a 1RM to go off of, work up to a weight you can do for 6-9 reps.  We’ll use that for your 12 sets of 2.  The key to these is EXPLOSION!  The last time we did this was 15Feb2013.  If you were here (click here for a refresher or check your workout log) try going up 5 pounds, BUT make sure you EXPLODE up on each rep!  The key to Dynamic Effort day is moving the weight with SPEED!  By using this lighter percentage of weight and doing numerous sets, your form will improve.  You will also learn explosiveness.  This will lead to being more stable and more aggressive when we do a heavier day (like a 3 rep max, or 1 rep max), making you stronger, which will help improve all other aspects of fitness, meaning we’re making you a better athlete.  

Partner WOD:

3 Rounds For Time:

P1 – 500m Row

P2 – 12 Dead Lifts (275/195), 21 Box Jumps (24/20)

Both partners work at the same time.  Once the partners finish their respective movements, they switch and do the other part.  Both must complete both sections for a round
If you finish before your partner, then rest until they finish.

Post time and team to Comments/LogWOD

Cash Out:

Hang from bar for 1 minute

Roll out legs

Firebreather Piece (Done at a different time, either before or after class):

Rest

Day 70 of the 100-Day Burpee Challenge!

Only a month left!

WOD:

5 Rounds For Time:
-400m Run
-15 Sumo Deadlift High Pull w/ Kettlebell (1.5/1)
-15 Wall Ball sit-ups (20/14)

25 min cutoff

Post time to Comments/LogWOD

Just  like with Tuesday’s double under piece, let the cardio in this WOD be the active recovery piece.  Then go all out on the other pieces.

Video courtesy of Team CrossFit USA.  Form with these is the same as with a bar.  Come up out of the sumo deadlift, pop the hips and finish with the high pull, getting the kettlebell handle even with the collar bone, and keep elbows higher than the KB handle.

Video courtesy of CrossFit 310.  One little change to the way we have been doing wall ball sit ups.  Today, instead of keeping the ball on your chest when you go down, you will extend the ball overhead and have it touch the ground at the bottom of your sit up.

Cash Out:

Reverse Hyperextensions-4×25

Firebreather Piece (Done at a different time, either before or after class):

3 rounds
Rope climbs – 3 ascents
L-sit – 30 seconds
Butterfly Chest 2 Bar pull ups x15

TOTF member Kevin Kramer reppin’ our gear at Red River CrossFit last month (must’ve missed the memo about needing to do a handstand for the photo, but we’ll let it slide this time).  Kevin recently deployed.  Stay safe out there dude! 

Day 69 of the 100-Day Burpee Challenge!

One more day and we’re in the 70’s!  yay….

Strength:

Press – 3 sets of 5 (same weight all three sets)

Add 2.5-5 pounds from what you used on 25Mar2013 (click here for a refresher)

Post weight used to Comments/LogWOD

WOD:

Split Snatch Work
10×1

Post highest successful weight used to Comments/LogWOD

Only move up in weight if technique is solid.  If you land sloppy, stay with that weight and work technique

Video courtesy of CrossFit HQ.  Coach Bergener going over the finer points of the split snatch.  Goal for how far to drop down should be the same as your squat snatch, get that crease of the hip below your knee.  The version of the Bergener warmup is a great sequence to use to get you used to landing in the correct position.  Goal today is clean reps.  Proper first pull, FAST second pull, and QUICK drop into split.

Cash Out:

Banded Overhead stretch -2 minutes per side

Firebreather Piece (Done at a different time, either before or after class):

Front Squat
1×5 @ 70%
1×5 @ 75%
1×5 @ 80%
1×5 @ 85%

followed by…

Three sets of:
Clean Pull x 3 reps @ 115% of 1RM Clean
Rest 30 seconds
Toes to Bar x 12-15 reps
Rest 30 seconds

Congrats to Sara Hall on her first class with TOTF.  When you see her in class give her a big welcome to the family!

So, did I get your attention yesterday?  Who is now interested incoming out Sunday, April 21st for the one-day in-house competition to be TOTF’s official representatives in the Military Games?  Post your thoughts to the Comments section.  And, if you don’t want to compete, but still want to come out, please do!  We may need some judges.  The good folks over at CrossFit Omaha are having some of their members volunteer, but we may need more.  More to come on that.  And even those military members in our current On-Ramp classes are eligible to compete!

Day 68 of the 100-Day Burpee Challenge!

Now we’re in the spot where missing a day is NOT recommended…

Strength:

Pic courtesy of EliteFTS

Deadlift: 3×5 (same weight all 3 sets)

15 minutes to complete
Add 5 pound from weight used 27Feb2013 (click here for a refresher) or the last time you did 3×5.

If this is your first time, aim for 85% of your 1RM

Post weight used to Comments/LogWOD

Video courtesy of Tim Donahey.  Coach Rip going over proper deadlift set up.

WOD:

3 Rounds For Time:
-75 Double Unders
-21 Kettlebell Swings (2/15.  for Firebreathers)(1.5/1)
-12 Pull ups (Chest to Bar for Firebreathers)

Post time to Comment/LogWOD

With this WOD, treat the Double Underss as your recovery period, meaning, find a way to relax the body during this part and attack the KB swing and Pull Ups FAST!…but get full range of motion

Cash Out:

Pendlay Row – 4×12
Barbell roll out – 4×10

Firebreather Piece (Done at a different time, either before or after class):

Four sets of:
3-Position Squat Clean @ 70% of 1RM
(high hang, mid-thigh, floor)
Rest as needed