CrossFit Team Offutt Tactical Fitness

IMPORTANT NOTE!  Right after the 0900 class ends, please head over to CrossFit Hydro to cheer on TOTF athletes and coaches, Ben Yates and Homar Sanchez as they will be competing in CFH’s Olympic Weightlifting meet.  Click on either picture above to go to Hydro’s Home page for location info.

Their address is 6177 Center Street, Suite 101Omaha, NE 68106

Kick some ass, guys!

http://www.youtube.com/watch?v=Lo5hnONjRSs

Video courtesy of CrossFit Journal.  A little backstory of how today’s workout came to be.  Going into the 2008 Crossfit Games, Chris Spealler was one of the odds on favorites to take the title.  Jason Khalipa, at the time an unknown, came out of nowhere to take the win.  So, during their training leading up to the Games the following year, this workout was set up to see which athlete would have the edge, as the workout fetures both bodyweight movements and a weight-based movement.  It’s the classic David vs. Goliath (140# Spealler vs 210# Khalipa).  In the end, JAson Khalipa finished in 14:15 and Chris Spealler finished in 12:04.  So, what won out that day?  Was it sheer strength?  Was it better technique?  A better engine?  Watch the video and you decide.
And then….

WOD:

“Speal vs. Khalpia”

1 Clean & Jerk (155/105) and a round of “Cindy”

2 Clean & Jerks and a round of “Cindy”

…and so on for 10 rounds.

20 minute cap.

*A full squat is not required with the Clean & Jerks.

Post time to Comments/LogWOD

Cash Out:

Mash Tricep on a bar

Video courtesy of Mobility WOD

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

WOD Club Open WOD 2-

Bear Trap

In two minutes do reps for total pounds moved:

 You choose the weight and multiply it by total reps for total score.

 1 deadlift

 1 clean

 1 front squat

 1 push press/jerk

 (back rack)

 1 back squat

 1 back rack press/jerk.

 Each round is 6 reps, score is total reps multiplied by the weight(including bar) in pounds

Video courtesy of Alpine CrossFit.  So, the sequence as you can see is deadlift, bring the bar back to the ground, clean the weight(best is to do squat clean so you can go into a thruster), once locked out overhead, land on the back, do a back thruster.