CrossFit Team Offutt Tactical Fitness

Day 98 of the 100-Day Burpee Challenge! That means TWO DAYS LEFT!

S/S/S:

Clean Lift Off Intro.

Video courtesy of Irish Marc.  Notice the trajectory of the bar in the first pull.  The bar travels BACK as you go up.  Very small movement, but very needed.

Halting Clean Deadlift

6×2 @ 80%

Set starts every 90 seconds

Post weight used to Comments/LogWOD

Really focus on the Clean Deadlift and doing it correctly. Tip: you can add 10 lbs to your lift if done correctly.  

The Set up: Have the body in the clean position setup rather than deadlift setup: meaning hips will be slightly lower, but still above the knee. 

The Execution: For the halting part of the lift, stop the bar right at top of the knee, then finish the clean.  Keep your shoulders over the bar until you open the hips (tip: think hard and fast!).

WOD:

Seated box jump
3×5

Video courtesy of EFT Sports Performance.  5x NCAA D1 All American Aja Evans. 48 inch Seated Box.  Start with sitting on a 20″ box and jump to either 20″ or 24″.  Work height up every round.

Post highest successful set to Comments/LogWOD

Cash Out:

3×10 Back Extension on GHD

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

60 Total GHD’s + 30 Ring Muscle Ups broken up however suited
Mobility Attention: IT Band/ Lats/ Front Delt-Pec

Head coach and President of Team Offutt Tactical Fitness, Dave LeClaire, repping our box at CrossFit Waikiki! Look at that tan! Go out on trips often? Take a picture of you and your friends doing a handstand & we will post it on the site!

Day 97 of the 100-Day Burpee Challenge!

3 Days left!!!!

Strength:

Power Clean:

3@50% of 1RM
3@60%
3@70%
3@75%
2@75%

Set starts every 2 minutes

Post highest weight used to Comments/LogWOD

Video courtesy of Rogue Fitness.  Matt Chan demonstrating a Power Clean.  Important things to remember.  Set up similar to deadlift, but drop hips slightly more (still don’t let hips go below knee in set up).  Keep shoulders over the bar until you violently open the hips (but don’t roll the shoulders).  As you open the hips, get the triple extension (ankles, knees, hips), shrug hard, then drop to a quarter squat to recieve the bar, and whip the elbows QUICKLY!

WOD:

Pic from last year’s CFO Throwdown.  Just like Vashon did then, you will be going all out on your rowing because….

Partner WOD
Complete 2 rounds:
200M Row/ Max Push-ups,
150M/Max PU
100M/Max PU
50M/Max PU

20 min cutoff

Score = Add total row times together.  Subtract 1 point for every push up completed.  Lowest score wins.

If you do not complete the WOD in 20 minutes, you automatically fall below the teams that do.

As a Team WOD, this one won’t go in LogWOD, but feel free to share results and team members to Comments

Cash Out:

-Banded Lat stretch -2 min per side
-Banded Front Squat/Tricep stretch – 2min per

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

Clean Extension from Hang (*quick Romanian Deadlift): 5×3 @ 80% of Clean 1RM
Mobility Attention: Hip Flexors

Logan at CrossFit Santa Rosa repping CrossFit TOTF!

Day 96 of the 100-Day Burpee Challenge! (Only 4 days to go, tactfitters!)

SKILL:

Handstand Push Up Progression

Step 1- Handstand Hold:
Hold on wall with good shoulder position for 3 rounds of 30seconds (or until form breaks)

Video courtesy of Gymnastics WOD.  In this video, Carl Paoli explains why practicing Handstands with your chest against the wall is better than with your back against the wall. Carl demonstrates ways to get into, scale, and balance the handstand (with chest against the wall) that is otherwise not possible with the handstand (with back against the wall).  Try both versions today if you want to feel the difference.

WOD:

4 Rounds Not For Time:

Sandbag complex:
3 of each until you move on to the next…
Deadlift
Hang Clean
Front Squat
Shoulder to Overhead
Shoulder Get-Up

Increase weight each round (modeling after the Bear Complex)

In other words:

-do three deadlifts with a sand bag

-do three hang cleans, etc…

-all the way through to three shoulder get ups.

THIS COMPLETES ONE ROUND. YOU WILL GO FOR  FOUR.

Video courtesy of MBody Strength.  For Shoulder get ups with the sandbag, go through the same sequence you would for a Turkish Get Up, just instead of holding a dumbbell/kettlebell overhead, you will have the bag draped over a shoulder. This takes quite a bit of skill, so make sure you’re ready for the difference before increasing weights.

Cash Out:

-Reverse Hypers 3×20-   increase weight as each set begins
-2 Minute hang from pullup bar with pronated grip

Firebreather Piece (Note: this is always done outside of class on your own time):

Handstand Walk Progression: Work on lightly falling against wall as you get into your handstand. Increase distance on the attempt once comfortable with the previous successful handstand walk. Suggestion: Use the combat wrestling mats, so long as you take your shoes off & there is not a class in session.

Mobility Attention: Upper Thoracic

TOTFer, Mark Allen, reppin’ at Brickhouse CrossFit in VA.  Remember, if you hit a box while traveling, get a pic!…extra points for handstand…double that for one-arm handstand…or pistols in the snow…or a human clean….get creative!

Day 95 of the 100-Day Burpee Challenge!

Final week!  Would really stink to miss a day and have to make it up on the next day….

Starting today, we will see an increase in Olympic lift variations in the strength portion of our workouts.  The reason for this is to help build upon what we’d started on Friday, 3May2013.  This is the next evolution in our strength building area.  Over the last few months, we’ve helped to establish a good basic strength foundation (mainly through press/squat/pulling movements).  Now, we are going to add speed, accuracy, and balance to the mix.  It takes time to get proficient in these lifts, and we hope what we have in the works over the next few months will help.

Skill/Strength

Snatch Push Press:

7×2 (60% of Snatch 1RM.  A lot of you should have set a new 1RM last Friday)
Sets start Every Minute On the Minute

Post weight used to Comments/LogWOD

Video courtesy of Travis Cooper.   For the Snatch grip Push Press, take bar out of the squat rack with your hands at snatch grip.  Keeping the torso upright, do a controlled shallow dip, and then drive up quickly, letting the hips pop the bar off your shoulders.  Have your arms and shoulders finish the lock out.  Notice a key point in this video: Travis bends his knees as the bar comes back down on his shoulders.  This will help absorb the shock.

followed by….

Snatch Balance:
5×2 Working up in weight (5 min prep then sets start every 2min)

followed by…

Every Minute on the Minute for 9 minutes

1 Snatch Balance @ Heaviest weight from above

Post weight used to Comments/LogWOD

Video courtesy of CrossFit HQ.  Coach Bergener going over the set up and execution of the snatch balance.  Feel not that stable at the bottom of your snatch?  These will help!

Cash Out:

Strict Pull Ups

4×12

Rep counts if you get chin above the bar

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

2 Position Paused Snatch High Pull:

5×2 @ 110% of ending snatch balance weight

Video courtesy of Joeperformanceone.  Chris Lee hitting the 2 position snatch.  Do one rep of from the ground, then, hold on to the bar, and go from the hang.  Goal is not to let go of the bar until after the hang snatch.  And yes, full squat on both.

Day 93 of the Burpee Challenge!

Today’s Hero WOD has special meaning to one of our members, James Harper, as he was a classmate and team mate of the honored.

WOD:

info and pictures courtesy of Iron Major CrossFit

“Medders”

As a 2 x Person Team

100 x Burpee Pull Ups

80 x Cleans (95/65)

60 x Box Jumps

80 x Deadlift (95/65)

100 x Wall Ball Shots

Only one team member may compete at a time, the other is in the plank, hollow or superman position.
One team member may only do 20 reps consecutively, then he must switch for at least on rep.
The cleans are from the ground and are power cleans, not squat cleans.
Wall balls must go over the 10 ft line or considered “No Reps”

Box Jumps you must have full extension on top of the box, no jumping off to full extension.

Post time and team members to Comments/LogWOD

CPT Michael Medders was born in Elyria, Ohio, November 4, 1982. He grew up in Avon Lake, Ohio, and graduated from Avon Lake High School, were he received all Ohio honor for football. CPT Medders attended Bowling Green State University in Ohio in 2005, where he received his Bachelor’s Degree in communication. CPT Medders enlisted into the Ohio National Guard as a 19K (M1 Armor Crewman) and after two years, received his commission. His first assignment was at Fort Knox, Kentucky, where he attended the Armor Officers Basic Course and Scout Platoon Leader Course. CPT Medders was assigned to Fort Hood, Texas, where he served as the Assistant Regimental S-4 in the Regimental Headquarters and Headquarters Troop, 3d Armored Cavalry Regiment. He then went on to serve as a Scout Platoon Leader and Executive Officer of Grim Troop, Sabre Squadron, 3d Armored Cavalry Regiment and Support Platoon Leader in Headquarters and Headquarters Troop, Sabre Squadron, 3d Armored Cavalry Regiment.

CPT Medders was killed by a Suicide Vest as he was attempting to kill/capture four Al Qaeda members near the Iranian border on 24 September 2008. Four other members of CPT Medders platoon were injured and awarded Purple Hearts. CPT Medders’ awards and decorations include the Bronze Star, Purple Heart, Army Achievement Medal, National Defense Ribbon, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon and Combat Action Badge. CPT Medders is survived by his father Michael Medders, mother Lynn Medders, three sisters Amanda, Kathy, Carrie.

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

Five sets of:
Hang Clean + Front Squat + Thruster
Rest as needed
Build over the course of the five sets to something heavy.

Day 92 of the 100-Day Burpee Challenge!

WOD:

Today we start the next evolution of the Strength piece we have designed for all of you athletes.  Today we begin a shift towards a period of working two of the more complex, but essential and beneficial lifts out there.  The Olympic Lifts; the Clean & Jerk and the Snatch.  We will see these lifts over and over again (and their variations) in both the S/S/S piece and the WODs.  We have helped build a good base of strength in the basic movements, now we add speed, coordination and accuracy to our lifts. So, to help set a baseline for the next couple of months, today’s WOD will be…

CrossFit Olympic Total

pics courtesy of USAW

Snatch 1-1-1

followed by…

Clean & Jerk 1-1-1

Post total of best successful Snatch and Clean and Jerk to Comments/LogWOD

If you were here 27Aug2012 (click here for a refresher), see if you can move up from your total you hit that day.

This workout will be done in traditional Olympic lifting meet fashion with all eyes on one athlete at a time. This is a really awesome opportunity to set a new PR on your olympic lifts as well as improve on your Oly skills. Don’t miss it!

Here are some basic precautions that need to be followed for safety:

1. Don’t be stupid. Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
2. Don’t be greedy. Learn to recognize the difference between greed and ambition, and be merely ambitious.
3. Don’t be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.
4. A good rule of thumb with 3 attempts is: Know.  Think.  HopeFirst weight is one you Know you can get. Second weight (as long as you made the last) is something you Think you can do (such as your current PR). Third weight (as long as you made the last) is something you Hope you can get, such as a new PR.

https://www.youtube.com/watch?v=7rZV5P3cAa4

Videos courtesy of Team USA.  Jim Schmitz, 3-time coach of the US Olympic Weightlifting team.  In the first video, coach Schmitz goes over the finer points of the snatch.  Yes, we will be going full squat on these today.

https://www.youtube.com/watch?v=Bc-0lFV1KWQ

And in video 2, he covers the Clean And Jerk.

Cash Out:

More mobility work

Build on what you did yesterday

Day 91 of the 100-Day Burpee Challenge!

t-minus 9 days and counting….

MOBILITY DAY!!!

Do not, I repeat, DO NOT decide today is the day you’ll stay home.  This is a NEEDED day.  We push ourselves so hard so often that we NEED days like today to improve our position ability and speed up recovery.  Don’t think a day like this means taking it easy.  If you do it right, you should be out of breath, sweating, and in a bit of (good) soreness by the end of this.  And for what is coming Friday, you will NEED it. (there’s a small hint in the Partner PVC Thoracic stretch video).  Get mobile, people!

and (pic courtesy of CrossFit One World)….

Although we are not doing this as an endorsement, there is a new book out from the guy you will see in all the below videos, Dr. Kelly Starrett called “Becoming a Supple Leopard; The ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance”.  Well worth a read.

Mobility: Posterior Chain

10min Banded Hamstring Stretch (Standing or laying on back)

Videos courtesy of Mobility WOD.  Very important you watch this video to give you a background on why alot of the stretching we do falls under PNF stretching.  K-Starr gives a good definition of  PNF and a good example of the lying banded hamstring/hip stretch.

Watch up from start to the 2:20 point for standing hamstring stretch

8min Pigeon Pose

Watch from 1:51 to 3:00

5min Roll Thoracic

Watch from beginning to the 4:00 mark

8min Partner PVC Thoracic Stretch

NOTE:  Be VERY CAREFUL doing this movement with a partner.  The goal is to add tension to help, not hurt.  And no using the term “Man on Man torture”…that’s just creepy….

Also, this can be done with both a PVC pipe or two lacrosse balls taped together.

6min Banded Calf Stretch

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

3 Rounds:
-10 One-arm Dumbbell Overhead Squats (pick weight that will challenge)
-10 Hollow Rocks

Do not come up on your toes in the squat.  Use the free arm as a counter balance