CrossFit Team Offutt Tactical Fitness

For those who haven’t seen yet, the Field House has gotten us some new Strongman toys to play with.  We now have one set of Farmer Carry bars (46 pounds a piece) and a Log Bar (62 pounds).  We will keep these set over by the tractor tires.  They are available to the public at any time the gym is open.  Please help us keep these in good shape, as they are YOUR equipment.  If you need help in using these, feel free to talk to any of our coaching staff.  Enjoy!

S/S/S:

Bar Muscle Up Progression Part One

Video courtesy of Gymnastics WOD.  Over the next few weeks we will be doing a series of progressions to work towards Bar Muscle Ups.  Not too long ago, Carl Paoli put together a good series on the matter.  In this series Coach Carl breaks down the Bar Muscle Up movement into a few strength and skill progressions to help you pull up over the bar and into the support position.

In this first video, Carl discusses the strength component required for the Bar Muscle Up, where having a hip-to-bar pull up is ideal. To start, practice your chin-to-bar pull ups, chest-to-bar pull ups, and then your belly- or hip-to-bar pull ups to get the height required to clear the bar.

WOD:

“March of the Martone”

4 Rounds For Time:

20 Kettlebell Power Swings (1.5/1)

20 Kettlebell Goblet Squats (1.5/1)

20 Alt. One Handed Kettlebell Swings (1.5/1)

20 Kettlebell Goblet Lunges (1.5/1)

Post time to Comments/LogWOD

This workout is made with CrossFit HQ Staff member Jeff Martone in mind.  He is the guy who handles the Kettlebell Trainers Course.  In the seminar he covers some different KB moves that we’ll cover today, which include…

The Power Swing

Video courtesy of CrossFit HQ.  In the words of Jeff Martone, “Russian swing I like teaching first ’cause it helps people with the mechanics. Once you get your mechanics squared away there, then you can move up,” Martone says at this CrossFit Kettlebell Trainer Course at Progressive F.O.R.C.E. CrossFit in Las Vegas.
He continues: “The power swing is gonna generate a little more force. Then you’ll see when we get to the American swing … how easy it is because all your mechanics are dialed in.”
The power swing shortens the distance the weight travels as the kettlebell is pushed down. It’s more grip intensive and more taxing in general, Martone explains. Still, there is always rapid and full hip extension, he notes. And your grip should be tight enough to lock down the kettlebell.
“Floppy top—don’t want that,” Martone says.
He compares the power swing to a ball slam.
“When I push down, guess what? My butt is still tight, my hips are still locked straight. Boom. It’s pushed. Then hips go back. It’s gotta be in that order.”

Goblet Squat

Video courtesy of Northstate CrossFit

One Handed KB Swing

Video courtesy of CrossFit HQ.
“One of the benefits of the one-arm swing is it works your back in a different way … and it’s working your grip more because now you’ve got the same weight in one hand,” Coach Martone explains at this CrossFit Kettlebell Trainer Course.
Among the drills Martone recommends is the half-rotation switch, allowing a change of hands in mid-air. The hands come together like a clap, and each stays in the same corner of the handle.
“It’s easiest, really, to switch where it’s weightless. You don’t have to even stop,” he says.
Next is the hand-to-hand switch where the handle stays horizontal.
“Again, that’s gonna help with later on,” he says, “when we’re doing our snatches.”

Goblet Lunges

Video courtesy of Evolve Training Systems.  Same movement this guy does, but with the KB in the Goblet position.

Cash Out:

Banded Shoulder Overhead stretch – 3 min per side

Mash triceps – 2 min per side

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

Rest