CrossFit Team Offutt Tactical Fitness

S/S/S:

Squat

5×3

Add 5# to weight used 2Aug (click here for a refresher) or use 85% of 1RM if you weren’t here

Post weight used to Comments/LogWOD

Pic courtesy of Tom’s Underground Fitness

When you set up for your squat, chances are you’ll hear a coach tell you to push your ribs down.  The above picture illustrates why we want you to do that.  If you have your ribs sticking out, you over arch your back (pick to the right).  Now, combine this bad position with a heavy load on your shoulders, guess what?  You just jacked up your back!

To maintain a good lumbar curve through the squat, get your set up right prior to squatting.

A) Squeeze your butt

B) Push your ribs down

C) Tighten Core

D) Screw feet into the ground

Then, and only then, Squat…

WOD:

For Time:

200m Run, 20 Air Squats

200m Run, 40 Air Squats

200m Run, 60 Air Squats

200m Run, 80 Air Squats

200m Run, 100 Air Squats

15 min time cut

Post time to Comments/LogWOD

Remember, full range of motion for the Air Squats.  Crease of the Hip below the knee at the bottom and fully locked out knees and hips at the top.  Don’t make the coach No-Rep you!

Cash Out:

Couch Stretch – 4 min per side

Video courtesy of 810 CrossFit.  810 CrossFit owner and CrossFit HQ Level 1 Seminar Team member, Joe Degain demonstrating the couch Stretch

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

Beginner & Intermediate) 5×10 Russian Twists w/slam ball

http://www.youtube.com/watch?v=3kz1pspAaEA

Video courtesy of Integrated Fitness

S/S/S:

pic courtesy of CrossFit Hoboken

WEAR LONG SOCKS!!!!

Deadlift

5×3 @ 85% of your 1RM

Post weight used to Comments/LogWOD

WOD:

7 x 3: Hang Power Snatch

Use 85% of Snatch 1RM

DO NOT drop bar in between reps

Set starts every 90 sec

Post weight used to Comments/LogWOD

Video courtesy of Scott McIntyre.  This is how your sets should look.  Pick up the bar, stand all the way up. do a Hang Power Snatch, bring bar back to hip height WITHOUT letting go, do another Power Snatch, bring bar down to hip height WITHOUT letting go, do one more Hang Power Snatch, put weight down.

Cash Out:

Roll Back and Posterior Chain – 5 min

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

Active Recovery

This means spending some quality time doing mobility work, doing light cardio, preparing your meals for the rest of the week and mentally preparing for the rest of the week.  Rest does not mean sit on your ass.

Pic of our Jul2013 On-Ramp grads.  Show ’em some love when you see them in the Open classes!

S/S/S:

Weighted Pull Up – Establish 5RM

Post highest successful weight used for 5 continuous resp to Comments/LogWOD

Remember, full range of motion must happen for the rep to count.  That means you start at a dead hang, arms fully extended, and finish with chin over the bar in a neutral position.  No kipping in these.

WOD:

5 Rounds:

2min Row (for meters)

2min Box Jump Overs (24/20)

Score = Rowing distance divided by 10 + box jump over reps

Post score to Comments/LogWOD

Video courtesy of CrossFit HQ.  CrossFit Invictus Affiliate Cup team member Shane Farmer going over some common flaws in rowing technique.  Are you guilty of any of these?

Video courtesy of Northstate CrossFit.  Watch from the 1:20 point on for the Box Jump Overs.  You may jump up to the box and step down or even step up and step down. Both feet must touch the ground either side of the box. You may NOT place hands on the box and hop feet over the box. Must Jump completely over, or on top and down.

Cash Out:

1000m (Lvl 1 dampener setting) Row

Keep a 20-25 s/m stroke rate

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

Beginner) Chin Ups – 30 Total (break up as needed)

Intermediate)  Ring Pull-Ups 10×3 – Pull Rings to Chest

TOTF Athlete Tim Stiansen reppin’ the TOTF colors at CrossFit Okoboji.  Show ’em how we do it at Offutt, Tim!

S/S/S:

Press

5×3

Add 2-2.5# to weight used 26Jul (click here for a refresher)

Or if you weren’t here, use 85% of 1RM

Post weight used to Comments/LogWOD

REMEMBER!  Once you set your weight for the 5 sets, DO NOT increase!  The point is to do the same weight across all 5 sets.  I’m not concerned with how much you can move for three reps (save that for when we do a 3-rep max).  The point of these percentage days is to improve on your past accomplishment (1RM, 3RM, etc…) by taking a percentage and doing SUCCESSFUL reps with that percentage.  The reps and set scheme is set up based on what percentage we go by.  Trust in what we are doing and follow the workouts the way we say and you WILL see improvements!

WOD:

Every Minute on the Minute for 15 min:

1 Burpee

1 Press (125/85)*

1 Push Press (125/85)

1 Push Jerk (125/85)

1 Burpee

If you are unable to finish the sequence before the timer goes for the minute, you will finish the round you are in and rest until the next minute timer sounds.

Score= completed rounds

Post Rounds completed to Comments/LogWOD

*weight comes off the ground to start your pressing sequence.  Use of rack is prohibbited

Remember, in LogWOD, you you did not use the RX’d weights, do not mark the WOD as done RX’d.   This is not to make someone feel bad if they had to scale.  What it does is it helps you keep track of your abilities.  If you weren;t able to go prescreibed on this WOD, write down your scale in your logbook or LogWOd entry so they next time you see the movements you scaled on come up, you can look back to see how you did, how it felt, and if you use more than what you used last time, you’re keeping track of progress.  Not logging your workout is like not keeping track of your hours at work.  Why put in the hours if there is no paycheck at the end of the week?  Same with results.  Why put in all this work if you’re not checking how much you have improved?

Video courtesy of Norcal CrossFit.  2013’s 2nd Fittest Man on the Planet, Jason Khalipa going over set up and execution of the 3 press movements you’ll be doing today.  Remember, the beginning and end position for all 3 will be the same.  Make sure before you go into any of the 3, your elbows are down and in front of the bar, and when you finish, you obtain an Active Shoulder position (shrug up, armpits facing front, head through).

Cash Out:

Banded Lat Stretch – 2 min per side

Video courtesy of CrossFit Charlottesville

Banded Anterior Hip Stretch – 2 min per side

Video courtesy of UC SD Strength

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

Beginner and Intermediate –  2x Max Rep Dumbbell Press

Use 75% of weight used in your Strict Press today

Rest as needed between sets

Keep shoulders externally rotated by keeping elbows forward and pointing the bottom of the dumbbells to the front.

Today’s WOD will be a Mash Up of two favorites….

Pics courtesy of Crossfit Costa Mesa and Trojan CrossFit respectively

WOD:

“Karabel”

10 Rounds:

3 Snatch (135/85)

15 Wall Balls (20/14)

25 min Time Limit

Post time to Comments/LogWOD

So, yes, today is a combo of “Karen” (150 Wall Balls for Time) and “Isabel” (30 Snatches for time).  But by doing them in rounds rather than all one movement than all one other, you may find yourself able to go faster.  Give it a shot!

Cash Out:

Couch Stretch x3 min per side

Hip Extension 3×15

Video courtesy of Rogue Fitness.  Matt Chan performing the Hip Extension.  As he sates, keep your trunk in extension as you do this move.

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

“Milk and Honey”

5 Rounds:

400m Run

Max Unbroken Muscle Ups (bar or rings)

Score = Total Muscle Ups

Congrats to the newest Air Force Staff Sergeant, Coach Will Breunle.  Well deserved, brother!

S/S/S:

Squat

5×3

Add 5-10 lbs to weight used on 25Jul (click here for a refresher) or 85% of your 1RM if you weren’t here that day

Post weight used to Comments/LogWOD

Sets start every 90 seconds

Keep tension on your legs through the whole squat.  Before you start the squat, make sure your feet are shoulder-width, toes slightly turned out.  Then screw your feet into the ground without moving them.  this will put tension on your legs.  Keep that tension all through the squat!

WOD:

“Speed Reload”

Teams of 4 – 20min AMRAP:

Max Rep Power Cleans (165/115)

Max Rep Press (95/65)

*Only 2 Barbells used at a time

*One person must be running 400m at all times

Score = Total barbell Reps

Post score and Team members to Comments/LogWOD

So, this will be a WOD where strategy will come into play.  Do you put your strong runner on the run for the whole time, or do you all take turns?  Who will be the two moving weight and the one taking the rest?  how long will that person rest?  When will you switch movements?  Folks, this will be up to you and your teammates.  Oh, and the teams will be assigned at random, so you’ll have no clue until the start of class who you are teamed up with!!!

Video courtesy of CrossFit HQ.  This video showed Team Europe’s prep prior to last year’s CrossFit Invitational, Team USA vs Team Europe.  What these athletes (and any athletes in a team) had to do was figure each member’s strengths and weaknesses and find what they could do to set them up best for success.  Do likewise today folks!

Cash Out:

Hip Flexor Stretches for at least 5 minutes

Video courtesy of Mobility WOD

Roll out hamstrings – 2 min per side

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

Beginner – Weighted Sit-Ups with KB 5×10

Intermediate – 3 Rounds for Quality:
15 GHD sit ups
10 Box Jumps @ 30″