CrossFit Team Offutt Tactical Fitness

Schedule Note!  Due to Friday and next Monday being Down Days for the 4-Day Memorial Day weekend, we will only have one class this Friday and next Monday.  Both days will be at 0900.  Please make note.

S/S/S:

Handstand Push Up Progression-
3x Max Rep Strict Hand Stand Push Ups

Post total reps to Comments/LogWOD

Put highest round total to comments

Focus here is perfect form for each rep. Have a tight core and recruit as many muscles as possible, you will come into “a loaded position (High torque)” negative, followed by an explosive extension with a distinct lockout. Key point is maintaining that body position and tension while executing the movement, not getting soft.

Video courtesy of CrossFit HQ.  Laurie Galassi going over Strict HSPU progression.  Big take away from here is making that triangle of hands and head at the bottom of the HSPU, and then coming up to actice shoulder (head through) at the top.

WOD:

21-15-9:
Air Squat Jump over the Bar
Squat Cleans (165/115)

Post time to Comments/LogWOD

Video courtesy of Paradiso CrossFit.  Your jumps will be like this except you’ll jump over a bar.  For the squat jump, crease of the hip goes below knee, then in one motion, athlete goes up at fully extends an ankle, knees, hips, and jumps over bar.  No pause between squat and jump. When jumping, feet leave and land at the same time.

Cash Out:

GHD sit ups 3×20

Couch Stretch x3 min per side

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

Snatch (Full)
Focus = Opening Hips & the Catch
4 Warm up sets,
2×50%, 2x add 5lbs, 2x add 5lbs
2×65%, 2x add 5lbs, 2x add 5lbs
1x 80%, 1x 82%

Coach John Hendricks in the TOTF colors at River North CrossFit.  But,…no Handstand?….have I taught you nothing?…..

Schedule Note!  Due to Friday and next Monday being Down Days for the 4-Day Memorial Day weekend, we will only have one class this Friday and next Monday.  Both days will be at 0900.  Please make note.

S/S/S:

Power Snatch + Overhead Squat @ 75%of Snatch 1RM

5 rounds of…

3 PS +3 OHS

Post weight used to Comments/LogWOD

So, every round, you’ll do 3 Power Snatches. On the third rep, keep the weight overhead and perform 3 Overhead Squats

Video courtesy of CrossFit HQ.  Sage (Bergener) Mertz demonstrating proper Power Snatch.  Pop that hip to get the bar HIGH!

WOD:

5Min AMRAP – Row for Distance

-3 min break

5Min AMRAP Double Unders

-3min break

800M Run

Score=Distance (Row) + Rep (DU) – 1 point for every 10 seconds (Run)

Post score to Comments/LogWOD

In LogWOD, if you are in the negatives, post your score as zero, and then put score in comments

Cash Out:

Heel Cord mash x3 min per

Skin the Cat x5 (go slow and strict)

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

2 Rounds:
-30sec Max Strict HSPU
-30sec Rest
-30sec Max Kipping HSPU
-30sec Rest
-30sec Max Ring Push Ups
-30sec Rest
-30sec Max Push Ups
-2:30min Rest

Chris Daniels, Jason Sellers, Stacey Sigmon, and Carly Height reppin’ TOTF at the Alpha Showdown.  Way to do work, guys!

Skill:

L-Pull Up practice:

Video courtesy of CrossFit Lindy.  Keep the legs parallel with the ground the whole time.  Pull ups are strict.
We will have scaling options if needed.

WOD:

“Joshie”

Complete three rounds for time of:
40/25 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40/25 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to Comments/LogWOD

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

Cash Out:

High-Five 4 People

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

Weighted Reverse Lunges w/ Front Rack
For Load:
5-5-3-3-2-2-1-1-1

Video courtesy of GPP Demo Videos.  Keep your elbows high through the movement.  Engage your core (push your ribs down, tighten abs) before you step back and hold it through the rep.

WOD:

10 Rounds For Time:

8 Front Squats (135/95) Bar starts on Ground
4 Muscle Ups*

20min Cut off

Post time to Comments/LogWOD

*If an athlete cannot do 10+ Muscle Ups in a workout, automatically scale to: A) 3 C2B Pull ups + 3 Ring Dips or B) 3 Kipping Ring Row + Ring Dip

And yes, you can squat clean into the first rep coming off the floor.

Video courtesy of CrossFit.com  Why are we always screaming “Elbows Up?”  Watch and learn….

Cash Out:

1 Attempt Max Rep Front Squats (135/95)

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

Rest

Pic courtesy of Aurora Sentinel.  Now that is one doc you DON’T want to mess with (please don’t kill me for finding this pic).

If you see TOTF’s own Thatcher Cardon, congratulate him on making Colonel!

Tim Stiansen reppin’ TOTF at CrossFit Wichita.  With as much as we all travel, we just may be able to get the most photos at other boxes.  Consider the challenge thrown down to y’all when you go TDY, deploy, go on vacation, etc…

Strength:

Band Resisted Pullups 4 rounds of 5 reps

Complete in singles if need be

Anchor Band to ground w/ heavy KB or DB under pull up bar. Step through band and place above the hips. Goal = Getting the Reps in.

Write down what band you ended up using to your logbook and in Comments here.  If you aren’t able to do it with a band, go for a total of 20 strict pull ups.  If you are unable to do that, the coaches will have scaling options, but I have a feeling you will all do amazing! 

WOD:

“Posterior Dumbbell Complex”

5 Working Sets, Each For Load (try to increase weight ea round):
3 One Arm Dumbbell Dead Lifts
3 DB Row
3 One Arm DB Snatch
*Switch after the 9 reps

Post heaviest successful weight to Comment/LogWOD

So, start with the dumbbell in one arm, do 3 DLs, 3 rows, and 3 snatches, then switch to the other arm and do 3 DLs, 3 rows, 3 snatches.  This equals 1 Round.  Goal is to NOT let go of the weight during a round.  Rest as needed between rounds.  This means go all out during the rounds and increase the load each round if you can while maintaining good form.

Video courtesy of Dean Somerset.  Goal is keep the dumbbell inline with the middle of the foot.

Video courtesy of T-Nation.  Key to the one-arm dumbbell row is keeping the back straight.  No rounding!

Video courtesy of ReebokCFOne.  For Snatches, the dumbbell does not have to go to the ground for each rep.

Cash Out:

Posterior Flossing With Band

Video courtesy of Pardiso CrossFit.  Spend 2 minutes per leg

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

4hrs prior or after today’s WOD:
Choose one of the following:
-2mile Run For Time
-2500m Row For Time
-Bike 8miles

SCHEDULE NOTE!  The 1730 class for Wednesday has been moved to 1700 to accommodate the Pool’s schedule, which means……

SWIM WOD!!!

WOD:

4 Rounds, Each for Time:
100yd Swim (any stroke)
50yd Pull (arms only)
50yd Kick (legs only)
Rest 60 seconds

Post best round time to Comments/LogWOD

Video courtesy of Thumbsupswimming.  For the Pull laps, we’ll use a pool buoy

Video courtesy of Velo Press.  For the Kick laps, you’ll use a kick board

Cash Out:

3x:
-50yd Sprint
-Rest 60sec

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

Work up to a heavy 2 Rep Overhead Squat
Then….
Perform 2 Attempts at Max Reps with 50% of that weight, resting 5min btwn attempts.

Strength:

Banded Squat
4×4 @ 40% of 1RM for Back Squat

Post weight used to Comments/LogWOD

When adding bands, looking off the Rogue Fitness site, the blue bands we have will add 50 pounds of resistance, the green ones will add 65, the black will add 100 pounds, and the purple add 140 pounds.  Take this into account when adding bands.  Put which band and how many you used in Comments here and in LogWOD.
If you don’t have a 1RM on squat, goal is to be able to from the bottom of a squat (crease of the hip BELOW the knee) to legs and hips locked out in 2 seconds or less.  This means keep the weight under control as you come down in your squat (NO BOUNCING at the bottom!), once you hit bottom, EXPLODE up to the top, like you were jumping.  As some of you felt yesterday with the banded bench, the more you stretch the bands, the more resistance you will feel.  So, this will help you get stronger coming out of the hole and to lock out in a squat.  Why do we want to get stronger there?  So when you have a significantly higher load, you will have the explosive power to get out of the hole.  That’s why days like this, where we go with a lighter percentage but work speed and varying resistance, are so important to get you overall stronger, faster, fitter.

Video courtesy of Burnt Toast WOD.  You can use either a couple of heavy kettlebells or dumbbells to run the bands through.  Goal is tension through as much of the movement as possible.

Partner WOD:

For Time:
200 Push ups
200 Pistols*

Reps and Movements can be broken up however you choose. Only 1 person works at a time.

Post time and teammates to comments/LogWOD

*If only one or neither partner can do pistols, Automatic scaling = 500 Air squats between the two

TOTF’s own Kyle Gundrum knocking out some pistols at last winter’s TactFit Games.  Look how Kyle uses his arms out in front of him to work as a counterbalance.  Try this today when prepping for this WOD.

Cash Out:

Couch Stretch – 2 minutes per side

Mash Quads – 2 minutes per side

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

Squat Cleans:

3×60% of 1RM
3×60%
2×65%
2×70%
2×75%
2×80%

Strength:

Banded Bench
8×2 @ 40% of 1RM for Bench

Post weight used to Comments/LogWOD

When adding bands, looking off the Rogue Fitness site, the blue bands we have will add 50 pounds of resistance, the green ones will add 65, the black will add 100 pounds, and the purple add 140 pounds.  Take this into account when adding bands.  Put which band and how many you used in Comments here and in LogWOD.
If you don’t have a 1RM on bench, goal is to be able to push the bar from chest to lock out in 2 seconds or less.  This means keep the bar under control as it comes down to your chest (NO BOUNCING!), once it touches, press up as fast as you can.

Videos courtesy of Jay Fry and Bret Zerr respectively.  The point of both of these videos is not so much seeing how these guys bench, but the way they set up the bands.  Either set one band per side, connected to a heavy dumbbell or kettlebell, or run the band under the bench if only using one.  Key is to have tension on the band at all times on the lift.

WOD:

5 Rounds: For Load
30sec Max Dumbbell Press 50% of Press 1RM
30sec Handstand Hold
100m Sprint

Put total dumbbell reps completed in Comments/LogWOD.  Also in LogWOD, under comments, put the number of times you came off the wall before the 30 seconds was called.

The goal of this WOD is not to compete with anyone, but to do full-range proper reps with the weight.  The way this will work is for each round, everyone will start on the same time, finish at same time, hurry to wall, once EVERYONE is upside down, we’ll start the clock.  If you fall anytime during the 30 seconds, jump right back on the wall.  Once done, everyone will take off for the run.  Once everyone is back, we’ll reset.  It’ll be no longer than 30 seconds before we start the next round. Also, only put that you did this WOD RX’d IF you used 50% or more of your 1RM on strict press for the combined dumbbell weight.  (so, if my 1RM on strict press is 150, half of that is 75, so I need to use 37.5 pound dumbells or heavier for this to be RX’d.  If we don’t have the exact weight, round up to the next avaliable dumbbell.)

Once again, I want to stress that not EVERYTHING is a race.  Today’s WOD is about training your body to maintain proper position during the press and hit full range of motion for each set.  Your other goal is to keep your body in that same proper position, but when upside down.  This is the difference between testing and training.  If you don’t train properly, you will underperform or perform with bad positioning when testing.

Cash Out:

Pick 2 of the Shoulder Mobility Drills

Spend 5min on Each

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

3 Rounds Not For Time:
3-5 reps Strict Muscle ups
5-10 Strict Handstand Push Ups
Max time L-sit

TOTF member Kimberly Groeper finishing her third leg in the Heartland Relay.  Her team of 12 ran a total of 202 miles from Winterset, IA to Omaha, NE!  Kimberly accounted for a good chunk of that herself!  Awesome job. I always like posting photos of our great members doing remarkable things.  If you have anything you or someone else from the gym have done, shoot me a pic and I’ll get it on the website!

Day 100 of the 100-Day Burpee Challenge!

Yay!  We made it!!!!

Skill:

Push Jerk from Rack:
6×3 @ 70%
Set starts on the minute every minute for 6 minutes

Post weight to Comments/LogWOD

Video courtesy of Rogue Fitness.  Matt Chan with set up and execution of the Push Jerk when taking the weight from the rack.  Remember the sequence, Dip, Jump, punch, and land in a quarter squat.

now, the pay off for the last 100 days of fun…

WOD:

100 Burpees for Time

10 minute cutoff

Post your time to Comments/LogWOD

Video courtesy of Gymnastics WOD.  This is a throwback from 2012 CrossFit Open series dealing with Burpee efficiency.   Main point is getting the hips up high to land in that good jumping position, thereby saving your back.  More efficient burpees = 100 will be done quicker.

And from Carl’s site…

The Kip: You may be able to power and grind though 50 or more burpees with dirty push ups and then hopping… pulling… dragging your feet in, but things could quickly go down hill from there in the final minutes. If you recall your kipping skills on the bar and even your kipping Toes to Bar, think of doing those movements starting from your belly and really use your hip drive and hip closing to sweep your legs in and under you.

The Transition: If you’ve got the Kip working efficiently, you’ve essentially created plenty of useful tension and torque in your system that will do more than just sweep your feet in. Leverage the sweeping motion and push away from the ground at the same time to rotate and bring your chest up, similar to a gymnastics snapdown (http://www.youtube.com/watch?feature=…). Don’t waste the explosiveness of the kip, it’s like dry-firing a Shaman’s Bow that is your body and you don’t want to do that.

The Jump: The closer your feet are in together, the taller you’ll stand and the less you’ll need to jump to touch the target. With feet together you’ll also wind up more tension in your hamstrings to make the kick out easier. When you’re doing anything high-rep, consistency is key so always keep a check on your foot placement (not up at the target) and make your last rep look and pace like the first one.

Cash Out:

Banded OH stretch – 2 min per
GHDs – 4×20

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

Rest

Pic from our latest AM On-Ramp class.  So proud of each of you!  Welcome to the family!

Day 99 of the 100-Day Burpee Challenge!

one…..more……day!  One guess on what tomorrow’s WOD will be….

Skill:

Handstand Progression, Part Two:

Negatives – 3 rounds of 4 reps each round.

Video courtesy of Magnus Hultberg.  Get in a full handstand against the wall, then take five seconds to bring your head to the ground.  Come off the wall each rep and kick back up into a handstand.

WOD:

3 Rounds for Time:
100 Double Unders
10 Dumbbell Thrusters @50% of Barbell thruster 1RM
10 Toes 2 Bar
100m DB Farmer Carry (40#/20#)

Post time to Comments/LogWOD

Cash Out:

Heel cord mash – 1 min per
Couch Stretch – 2 min per

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

Free HSPU Progression:
10 attempts to:
Hold headstand for 15sec + 1 push-up to handstand

Video courtesy of CrossFit DPC.  Try getting into a tripod, then to a headstand, then to a push-up to a handstand.  Just work on keeping the core tight, and get to a full lock out.