CrossFit Team Offutt Tactical Fitness

Start ’em young!  Brock Hestermann looking to take after daddy (satellite member) Braden Hestermann’s footsteps.

Speaking of, if you can fit it in your schedule, this Saturday at 0900, we will be running a Hero WOD we designed last year for fallen members of his old squadron.  Get in here this Saturday for “Headhunter”!

S/S/S:

Weighted Pull-ups

5×3

Use 75% of weight used on 6Aug (click here for a refresher)

Post weight used to Comments/LogWOD

WOD:

“Fat Annie”

For Time:

50-40-30-20-10

Double Unders

Weighted Sit Ups(25/10)*

20 min time cap

*put weight overhead at the bottom of the sit up,

touch plate to tips of toes at the top of the sit up

Post time to Comments/LogWOD

For the sit ups, you can either have your feet in butterfly position, or anchor them down with dumbbells

Cash Out:

-Banded Lat stretch:2 min per side

-Cobra pose:

pic courtesy of Charmedyoga.com

2 min

-Calf stretch:2 min per side

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

Beginner) Band Face Pulls 4×15

Video courtesy of Roo Strength

Intermediate) Inverted Ring Rows (Strict) 3×15

S/S/S:

pic courtesy of LAX CrossFit

Three Position Snatch

10 Rounds of:

-1 Hang Snatch

-1 Below Knee Snatch

-1 Snatch from the ground

Set starts every 2 minutes

(start light, increase each round)

Post weight of heaviest successful round to Comments/LogWOD

Video courtesy of Catalyst Athletics.  Try to hold onto the bar through all three reps per set.  As it gets heavier, this might be a little more difficult, but by not dropping it to the ground, you save having to do additional deadlifts in each set.  If you drop it, that’s fine, but just realize you are still on a two-minute clock per round.

followed by….

Deadlift

Double heaviest weight used in Snatch, do 3 reps, add weight, do 3 reps, add weight to finish with a set you can get 5 solid reps with. That said, plan your weight jumps accordingly.

Post weight of last set to Comments/LogWOD

Cash Out:

-Reverse hyper extension: 2×15

-Roll out thoracic: 2 min

-Hang from pull up bar: 2 min

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

Beginner) RDL with 65% of heaviest Deadlift weight: 4×5, 1min rest between sets

Intermediate) Glute-ham raise 4×10

Single Leg DB Romanian DL 4×5, (45/25)

1min rest between each set

Matt and Tim hitting up our friends at CrossFit Omaha.  Always great seeing our athletes get out and see the other local boxes.

Videos courtesy of CrossFit HQ.  Wonder where the CrossFit Games started.  The first vid is a package featuring what at the time was called “The Hopper Workout” (movements were pulled out of a hopper).  And you’ll see a young Chris Spealler.   Compare that to the running of “2007” in video two.  See the strides we as a community have made to better range of motion, produce better output, and encourage more and more people to do this kind of fitness (compare the crowds from the first Games to this year’s).

So, all that said, today’s WOD…

WOD:

“2007”

For Time

1000M Row

5 Rounds:

25 Pull ups

7 Push Jerk (135/85)

Post time to Comments/LogWOD

Cash Out:

Renegade Row

3×10.  Low weight, strict form

Video courtesy of Rogue Fitness.  Used Dumbbells for these.

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

Rest

S/S/S:

Squat

5×3

Add 5lbs to  weight used 8Aug (click here for a refresher) or use 85% of 1RM if you weren’t here

Post weight to Comments/LogWOD

WOD:

21-15-9:

Wall Ball (20/14)

Box Jump (30/24)

Overhead Squats (115/75)

Post time to Comments/LogWOD

Cash Out:

Banded groin stretch

3 min per side

Video courtesy of Mobility WOD

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

Beginner) Work on Snatch Technique 10 min

Intermediate) 30 Power Hang Snatch 135/95, 10min Max

* For every drop of bar complete 5 butterfly situps

S/S/S:

Press

5×3

Add 2.5-5lbs to 5Aug (click here for a refresher) or use 85% if you weren’t here

Post weight used to Comments/LogWOD

Video courtesy of Rogue Fitness.  Matt Chan going over set up and execution of the Press.  Keep your legs locked out!  No bouncing of the knees.  No matter how slight it is, that turns this into a Push Press.  Keep it strict!

WOD:

Partner WOD:

2 Rnds:

-20M(11 mat length) Handstand Walk

-Farmer Walk around track (635M)*

Choose pinch(25/10)

or

fingers through hole (45/25)

*every time you drop plates, do 3 burpees

Post time to Comments/LogWOD

First and foremost, if you do not have Handstand Walks, DO NOT decide to NOT come in.  We will have a scale option for you.

Second, below is an illustration (thank you Carly for being our model) of holding the plates in a pinch (first picture) and finger-through-hole (second picture).

So, the way the farmer’s carry will work with a partner is this.  If you are using the same weight, you will trade off every time you have to put the weights down.  If you and your partner have different weights, then partner 1 will do the first full lap with partner 2 there to cheer you on.  Then partner 2 will do the full second lap with partner 1 cheering them on.  For either grouping, each time the plates have to be set down, both partners perform 3 burpees.

Video courtesy of DogTown CrossFit.

Cash Out:

Lacrosse mash on palms and forearms

Overhead banded stretch

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

Beginner) As Many Strict Pull-ups possible for 5 minutes

Intermediate) Tabata:

Dumbbell Push Presses 60/30

Strict Pull-Ups

* Switch movement every round, do total of 8 rounds per movement

S/S/S:

Power Clean 5×3

@ 80% of 1RM

Post weight used to Comments/LogWOD

Pics courtesy of Jersey Devil CrossFit.  Today, besides making sure you powerfully open the hips to get the bar moving upward and whip the elbows quick, make sure your landing looks more like the second picture than the first one.  Don;t land with ribs sticking out, legs too wide, knees pointing in and elbows low.  Land in a quarter squat where your butt is back, torso upright, and elbows high!

WOD:

Partner WOD:

15 Min AMRAP Row (switch every 1K)

immediately followed by…

15 Min AMRAP run (switch every 200M)

Post total distance (rowing plus running) to Comments/LogWOD along with partner names. 

As a matter of fact I DARE all of you that do today’s WOD to post not only you and your partner’s names, but a new fact you learned about your partner during this WOD.  I DARE you to do it!  Prove me you folks know how to type, AND get to know a partner

pic courtesy of Trojan CrossFit

Cash Out:

Anterior chain stretch out

Video courtesy of Mobility WOD

Banded Lat stretch – 2 min per side

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

Active Recovery

S/S/S:

pic courtesy of muscle-base.com

Weighted Dip

Establish 5 Rep Max

Post heaviest successful 5 rep set to Comments/LogWOD

Use chains, dumbbells, kettlebells, I don;t care.  Strap on weight and make them count (read: full range of motion)

WOD:

3 Rounds for Time

15 Handstand Push Ups

20 Backward lunge (bar in the front rack position) (95/65)

Post time to Comments/LogWOD

Video courtesy of Forbes Performance.  Keep the bar in the front rack, step your foot back, lunge, push back up to feet together, move other foot back, lunge, push up and move feet back together.  Simple, right?

For Handstand push ups, you can go strict or kip.  Either will work today.

Cash Out:

Chest Stretch (see notes) 2 min per side

video courtesy of CrossFit West Sac

Banded anterior hip stretch -2min per side

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

Beginner) 3x Max Lean and Rest (push-up position), 1min rest

Video courtesy of the US Army

Intermediate) 3x Max Dumbbell crucifix hold 25/10

Video courtesy of CrossFit Hardcore

Congrats to Ben Yates and Homar Snachez for kicking some butt at this weekend’s Olympic Lifting meet at CrossFit Hydro.

Homar threw around some good weight and Ben took 4th overall in the Men’s division.

It was great seeing a good amount of TOTFer’s out there to cheer these guys on.  Wish we had some of our females entered….  Next time one of these meets comes up, let’s get more of you guys out there having fun and competing!

S/S/S:

Bar Muscle Up Progression Part 3

If you missed these, see part 1 on 24 July (click here) and part 2 on 1Aug (click here)

Video courtesy of Gymnastics WOD.  In this video, Carl brings the movement back to the high bar and puts it all together. Carl focuses on maximizing the use of the hips to do the transition, almost like a fast GHD Sit Up when at the top of the Pull Up. Remember to keep your toes down to be able to rotate over the bar. Finally, work on improving internal rotation at the shoulder to increase mobility for this movement.

WOD:

For Time:

100 Pull Ups

100 Front Squat (135/95)

Break up how ever you need

Followed by….

100 Double Unders

30 minute time limit

Post time to Comments/LogWOD

As stated above, you can break the pull ups and front squats up however you want (do all 100 Pull ups first followed by 100 Front Squats, do 10 of one movement then 10 of the other, etc…. the possibilities are endless), BUT, you must finish all your pull ups and front squats before moving on to double unders.

Video courtesy of CrossFit HQ.  Chris Spealler going over efficiency tips on pull ups.  Whatever kip you use, the goal should be to make the pull ups efficient so you can get them done quickly and correctly.  A good tip is keeping the core engaged the whole time so when open the shoulders at the bottom of the swing, you spring right back into the movement (see the 1:55 to 2:05 section of the video).

Cash Out:

Couch Stretch- 2 min each side

Calf/heel cord Stretch 2 min per side

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

Beginner) 4×10 Kettlebell Sit-ups with heaviest weight manageable

Intermediate) 1.1.1.1.1 (Full Squat) Clean
* increase 10lbs for each set
* 10 Toe 2 Bar penalty for any rest longer than 60 seconds or failed lift

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.

S/S/S:

Bench Press

5×3

Add 5# to weight used 30Jul (click here for a refresher) or use 80% of 1RM is you were not here

Post weight used to Comments/LogWOD

Take no more than 90 seconds rest between sets

WOD:

18 Min AMRAP:

3 Double Wall Balls (20/14)

6 Burpee to Plate

9 Deficit Push Ups (45/25)*

Post total successful sets to Comments/LogWOD

*Deficit Push Ups = Set up two plates shoulder distance apart.  These are where your hands will go for the push up.  Set two plates stacked on top of each other under your feet.  Go down in a push up until your chest touches the plates, come back up to the top.

Video courtesy of Move Fitness.  Double Wall Balls are simply a Wall Ball shot with an extra squat in the middle.  Find the rhythm and go!

Video courtesy of CrossFit Boss.  Burpee to Plate. Have a plate in front of you, drop down for a burpee, come up, jump on top of plate.  Hope down, repeat.

Cash Out:

Partner Chest Stretch  – 2 min each

Video courtesy of Expert Village

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

Beginner) Handstand Push Ups – 3 rounds, max reps

Intermediate) Ring Handstand Push Ups –  3 rounds max reps

Video courtesy of Again Faster.  PLEASE have a crash pad under you when doing these.

Coaches Homar and Brian with the STRAT Navy Element doing  Fight Gone Bad.  Love having all branches out in our area!