CrossFit Team Offutt Tactical Fitness

Bryan and Cheryl Holm kicking some butt at the Kearney CrossFit Grand Opening Throwdown this past weekend.  Looks like the next few months will have quite a few events happening.  CFO’s Snow Bowl, The Fittest Games in Dallas, and our TactFit Games to name a few.  If you’ve never competed, give it a shot.  What do you have to lose?

S/S/S:

Close-Grip Bench Press

8×3 

@ 50% 3 Rep Max or Bodyweight- 30lbs

Post weight used to Comments/LogWOD

We set our 3RM on Bench on 5Sept2013 (click here for a refresher)

Close Grip = Thumbs running right at the edge of your chest.  Drop elbows straight down rather than flare them out.

WOD:

WOD courtesy of CrossFit Football:

10 Rounds:

10 Push-ups

40 yrd Sprint

* 30 Seconds Rest (walk back) between sets

Post longest round time to Comments/LogWOD

Post best (shortest) time to Comments section here and in LogWOD

I would highly suggest looking up at one of the clocks before you start and make sure you can see one at the end of your run so you will know your times.

X-tra Work:

3 Sets Max Rep Chin-ups

Homework (Done on your own time outside of class):

Sitting Hamstring Stretch (hurdler stretch)- Work up to 8 minutes total (4 per side)

Video courtesy of Strong Runner

WOD:

“DT”

5 Rounds For Time:

12 Deadlift (155/115)

9 Hang Power Cleans (155/115)

6 Push Jerks (155/115)

Post time to Comments/LogWOD

Pic courtesy of CrossFit HQ

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

X-tra Work:

Rest

S/S/S:

Sumo Deadlift 3RM

15 min time cut

Post highest successful 3 rep set to Comments/LogWOD

Video courtesy of CrossFit HQ.  Notice Jesse Burdick’s starting position. He only drops his hips low enough to get in position and load up the hamstrings and lats with tension so there is no slack on the bar.  He does not continue to drop any lower.  If he would, he’ll lose that tension.  Your goal today is as you lower the hips into position, tense your posterior chain up, and then EXPLOSIVELY Open the hips!

WOD:

4x 400M Timed Sprint

2min Rest between rounds

Post fastest time to Comments/LogWOD

X-tra Work:

100 Banded Good Mornings

100 Barbell Rollouts

Homework (Done on your own outside of class):

Mash Heel cord 2 min per side

Roll out hamstrings, hips

Derrick Drennan rope climbing out of a mud pit at the Spartan Race last weekend.  Next time this event comes around, I think we get an even BIGGER team together!

S/S/S:

Back Squat

8×2 @ 75% of 1RM

90sec Rest between sets

Post weight used to Comments/LogWOD

Back Squat 1RM set on 3Oct (Click here for a refresher)

So, as soon as you rack your weight, look up at the clock.  Figure out 90 seconds from that spot.  That is when your next set starts.

WOD:

“Shooter’s Choice”

4 Rounds For Time:

-Pick one; 15 Handstand Push Ups or 6 Push Press @ 135/100

-Pick one; 15 Weighted Sit-Ups @ 50/30 or 7 Toe2Bar

-15 Banded Good mornings*

Post time to Comments/LogWOD

*spend 45 seconds doing the banded good mornings, do NOT rush through these.  Nice controlled pace.  Use the FULL 45 seconds.

X-tra Work:

3 sets Reverse Hyperextensions 12-15 reps

If you skip these, you are wrong….

Homework (Done on your own outside of class):

10 Minute Squat Test

Video courtesy of Mobility WOD.  On this 10 minute Squat Test, do as Kelly demonstrates.  Get on top of a box (keep it at 20″), get to the bottom of a squat, work your way over t one side, drop the foot to allow you to go even deeper into the squat on the one knee.  Maintain proper knee positioning (as he goes over here), then work your way over to the other side and do the other knee.  Continue doing this for 10 minutes.

Jason Secrest tearing stuff up at Big Barn CrossFit.  Have fun out there on the road, bro!

TOTF was well represented at the Spartan Race over the weekend.  Proud of you guys!  Now, will we have a winning team at this year’s TactFit Games?  Start getting your team together now!  Registration will likely start by next week!  A little info I can give you, we will limit it to 20 teams in the RX’d division and 20 teams in the Scaled division.  More details to come….

S/S/S:

If you missed Tuesday-Complete your Power Clean 2RM.

Otherwise – Weighted Pull-up  2RM

Video courtesy of CrossFit HQ.  Try any version you see in the vid.  Two rules.  No Kipping.  No Pez-Head.  Chin gets above the bar with a neutral head or it doesn’t count.

15 min time cut

Post highest successful weight (in whichever one you did) to Comments/LogWOD

WOD:

Partner WOD

Complete the following in 15 minutes:

5K Row

* Resting partner is holding top of a Back Squat (115/80)

Post time to Comments/LogWOD

If you and your partner do not finish in 15 minute, list your time as 15:01 in LogWOD, and then put in Comments how far you got (meters).

You and your partner can switch positions whenever you want, but as soon as the partner holding the weight puts it down, rowing stops until the weight is back up.

X-tra Work:

2 Bar Hangs for max time

Homework (Done on your own outside of class):

 Tabata roll out of posterior chain

(left hammy, r hammy, l butt cheek, r butt cheek, left rib cage, r rib cage, middle back, whole posterior chain)

Tactfitters Leah and John in the Market to Market relay this past weekend.  I know there were a few of you at other races/events last weekend too.  Shoot me pics so I can post them!

S/S/S:

Power Clean 2 Rep Max

15 min time cut

Post highest successful 2 rep set to Comments/LogWOD

Since we are going for a 2 rep max, after you finish the first rep, you can either hold on to the bar and do a touch and go, or if you drop the bar, you have all of 3 seconds to begin the second rep.  Any longer, and the attempt is null and void.

Video courtesy of CrossFit HQ.  Dan Bailey on how to fix one of the big common issues we see in Power Cleans.  The early arm pull.  If you find yourself (or we coaches tell you) pulling early before doing a Power Clean, do two reps of jump shrugs to get your body used to keeping the arms straight until the hips are fully open.

WOD:

-Tabata Ring Dips (8 rounds of 20 sec work, 10 sec rest)

-4 Min Max Double Unders
-Tabata Push-ups (8 rounds of 20 sec work, 10 sec rest)
-4 Min Max Double Unders

* add total reps of all movements

Post score to Comments/LogWOD

 
Clock keeps going between moves, no stopping.  That means, after your last round of Ring Dips, you’ll have all of 10 seconds to pick up your rope and be ready to do 4 minutes of double unders.  When time is called on double unders, you will go right into your Tabata rounds of push ups.  Same thing, after the last round of push ups, you’ll have 10 seconds to grab your rope and go for the final 4 minutes.

X-tra Work:

 4X12 – Romanian Deadlifts @ 60% 1RM Deadlift

Homework (Done on your own outside of class):

Tricep mash, 5 min per side

Scheduling Note!  Due to the holiday hours at the gym, there will only be one class today.  It will be at 1000.

S/S/S:

Press – 5×3 

add 2.5lbs to set of 5 weight from 27 Sept (click here for a refresher)

15 Min time cut

If you weren’t here, aim for 85% of your 1RM

Post weight used to Comments/LogWOD

WOD:

6 Rounds of:

-2 Front Squats@ 65% of Back Squat 1 RM (established on Oct 3)

-2 Box Jumps immediately following squats  (34″/28″)

-90 sec rest

Post weight used to Comments/LogWOD

pic courtesy of Tabata Times.  Notice how high Kendrick Farris keeps his elbows at the bottom of a Front Squat.  This will help not only keep the weight on your shoulders, but also keep your back from bending.   Maintain high elbows throughout the movement!

X-tra Work:

3 Sets Max Rep Strict Pullups

 YTWL Raises

3 sets 12-15 reps

Video courtesy of Tom Conner.  Use the benches we have, just put two plates under one end for the incline.  1 rep consists of 1 cycle of 4 raises –  The Y raise, the T raise, the W raise, and the L raise.   Use light dumbbells.  Notice in the video, before each movement, he pulls his shoulder blades back and locks in a solid position.  Do likewise, folks.  Do likewise….

Homework (Done on your own outside of class):

Shoulder Mobility

Video courtesy of CrossFit HQ.

Well, before it goes the way of the Macarena, the Harlem Shake, and Gangnam Style, we wanted to bring you a “Bring Sally Up” WOD.  For those not familiar with it, here are two videos related to this thing.  The first is courtesy of Norcal CrossFit.  The second was many of your coaches giving the squat part of today’s WOD a shot…

and…

So, in the spirit of “Bring Sally Up”, today’s WOD will be…

WOD:

“Bring Sally Up – TOTF Style”

Go through the “Bring Sally Up, Bring Sally Down” song doing the following movements:

-Back Squat (135/95)

-Push ups

-Leg Raise (feet don’t touch the ground)

-Ring Rows

*3 min rest between movements

X-tra Work:

None: Rest

There’s still time to sign up for tomorrow’s Spartan Race in Lincoln!  Or, go down there and cheer on Coach Mieke and others from TOTF!

S/S/S:

Push Jerk Behind Neck

2.2.2.2.2.2

Increase weight each set

Post highest weight successfully done to Comments/LogWOD

Video courtesy of Again Faster.  The only thing I would say that is different than the video is hand position.  Instead of going snatch grip, use what is comfortable.  If mobility allows, go closer to your regular Push Jerk grip.  Find what works for you today.

WOD:

100 Burpees For Time

Post time to Comments/LogWOD

Compare to 11May2013 (Click here for a refresher)

X-tra Work:

Beginner) 30 Push Presses @ 95/65

Intermediate) 3x Max Handstand Push Up Hold+ 2 Clean and Jerks @ Bodyweight

Home work (Done on your own time outside of class):

DB/KB Mobility Drill for shoulder

Video courtesy of Mobility WOD.  Get KB/DB extended out like benching, turn thumb out (external rotation on shoulder)Drive shoulder blade into the ground.  Do 2 min per side.  Do a test-retest on OH mobility before and after this drill

Pic courtesy of Wiliiamstontoday.com

The good folks at CrossFit Vise have offered all our female members a free Women’s Self Defense Course this Friday, October 10th, at 6:30 pm.  The info we got was…

“Ladies Only, Self Defense Course
There will be a short presentation followed by hands on practice of self defense techniques useable in different situations. Come learn how to protect yourself in the case of emergency. It may just save your life one day.
This event is open to the public and is FREE.

The age limit for participation is 15 years or older but please do come even if you have small children. Vise has a kids playroom and we will have someone to watch kids while you participate.

This event is open to all ladies. No men, except for the instructors, will be present. ”

If you click on the above picture, it should take you to a map from Offutt to CrossFit Vise.  Their address is 1718 Madison Ave, Council Bluffs, IA 51503

Don’t miss out!

WOD:

7 Rounds For Time:
4 Dead lifts @ 315/255
30′ Farmers Carry @ Bodyweight
200M Run

Post time to Comments/LogWOD

Video courtesy of Paradiso CrossFit.  Some quick tips for the farmers walk

X-tra Work:

Beginner) Dumbell Row 3×8 w/half Farmers Carry weight + 2x400M Run

Intermediate)

3 Rounds For Time:

4 Pendlay Row 185/135

2 Power Cleans 185/135

Video courtesy of Glenn Pendlay.  Basics for the Pendlay Row.

Home work (Done on your own time outside of class):

Spine Decompression – hang from bar, total 5 minutes of hanging