REMINDER: Due to the North End of the Field House being closed, we will have no classes Today. The below workout is to be performed either in the other area of the Field House, or at home.
and then we’ll be back. Until then….
Warm Up:
-30 sec high knees
-30 sec butt kicks
-Calf stretch from push up position – 10 ea
-Arm circles – 21 ea direction
-5 tuck jumps
-5 jump squats
S/S/S:
Find Max Box or Vertical Jump
WOD:
Gym Version:
4 Rounds For Time:
30 Alternating One-Arm DB Snatches(40/20)
100 Double Unders
50M Bear Crawl
Home Version
4 Rounds For Time:
30 Alternating Jumping Lunges
60 Jump Squats
1 Min Plank
X-Tra Work:
Barbell or Dumbbell Curls 4×8
Homework (Done outside of class time on your own):
REMINDER: Due to the North End of the Field House being closed, we will have no classes Monday or Tuesday. The below workout is to be performed either in the other area of the Field House, or at home.
Warm Up:
30 Jumping Jacks
10 Walking Lunges (ea)
1-leg toe-touch -5ea
Alt Toe touch – 5ea
Twisting Push Up-5ea
2 Wall Walks
S/S/S:
3 attempts at Max Rep Handstand Push Ups
* complete strict first, then continue with Kipping
WOD:
“Death By”
Gym version:
Death By Pull Ups
Then Tabata Row
Home version:
Death by Push Ups
Then Tabata Burpees
Death By = do 1 rep on the 1st minute. Do 2 on the second minute, and so on until you can’t do the required reps in the minute.
X-Tra Work:
100 Swimmers
Homework (Done outside of class time on your own):
Pistol Mobility:
1. heels and knees together at the bottom of the squat. 2. one legged l-sit. 3. pistol from the bottom. 4. pistol from the top.
15 assisted paused Pistols ea leg
Super Squat Hip Mobility Drill
Video courtesy of Mobility WOD
Pigeon Pose 2 Min per Side
Frog Stretch 4min
Video courtesy of J Foley Strength
Retest Pistol
Big Shout out to Abby and Mike Clevenger, Angie Hobbs, Jeff Hart, Carly Height, and Logan Westlund on your performance at the CrossFit Vise competition today. Love seeing guys from our little spot going out there and kicking some ass! And thank you to Courtland and Amber Holloway, Chris Daniels, Kim DeWitt, Matt Lemieux, and Randy Norwood for coming out to support our folks. If I missed anyone, I apologize. Looking forward to some other fun comps coming up soon!…to include the 2014 TactFit Games! Coach D
SCHEDULING NOTE! Due to the North End of the Field House shutting down for repairs, there will be no classes Monday or Tuesday. We will post WODS you can do at home or on your own. We will be back Wednesday.
Also competing in CrossFit Vise’s comp this morning are Carly Height and Jeff Hart. Come cheer them on!
U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.
Video courtesy of CrossFit HQ. Greg Amundson at a Law Enforcement Officer Training Seminar (LEO) as he demonstrates the Burpee Pull-up, as known as the GI Jane Pull-up. Try to make the jump and pull on the bar flow. Although I’m not a fan of the mixed grip for these, but I do like Greg’s point of keeping the eyes forward rather than looking up. This can be done with overhand grip as well if you set up so you land your burpee just in front of the pull up bar and when you jump, you’ll catch the bar. Play around with it.
X-tra Work:
Mobility
Pick a sore spot. Kill it.
Homework (Done on your own time outside of class):
Post total rounds completed (1Rounds =5 Thrusters and 10 Pull Ups) to Comments/LogWOD
Your goal is to try to go unbroken in each part of a round. Meaning, when you start your thrusters, try to not put the bar back down until you get all 5 reps. When you get on the pull up bar,try not coming off the bar until you hit 10 reps.
X-tra Work:
Snatch high pull
6×3
Find a heavy but useable weight
Homework (Done on your own time outside of class):
5 min mash
Posterior chain
Shoulder mash
SCHEDULE NOTE!!! Due to maintenance work, the North End of the Filed House will be closed this coming Monday and Tuesday. That includes the TactFit area. So, there will be no classes thos two days. We will still release workouts for you that you can either do at home or in the gym.
Video courtesy of CrossFit Journal. CrossFit Conjugate owner and CrossFit Powerlifting Certification instructor Shane Sweatt going over proper set up and execution for a successful bench press. Couple things to pick up from this…
1.Shoulder placement. Pinch the shoulder blades together on the bench and don’t let them come forward.
Video courtesy of CrossFit HQ. This is more for those who have muscle ups already. We want to talk about good transitions to string multiple reps together. If you have done false-grip for a while, try moving into a non false grip.
X-tra Work:
3 rounds
20 banded face pulls
20 banded push downs
10 lying plate raise(5/2.5)
Homework (Done on your own time outside of class):
Coach Neil re-upping his Level One Certification this past weekend in Arizona. Bonus points for who can name the CrossFit HQ heavy hitters in this pic….
S/S/S:
If you missed Tuesday-Complete Bodyweight Back Squat – 5×5
Otherwise – Weighted Chin-Up 5×3 – Increase weight used 6Nov
So, as you can see from the workout, it is a long piece, followed by a sprint. Treat it as such. Find you rhythm on the Double unders to finish them efficiently, then SPRINT on the row.
Video courtesy of Mobility WOD. Great thought on movement transfer of double unders to Oly Lifting. and you thought we just wanted to get you sweating. In truth we’re helping reinforce movement patterns used in other things. Hip extension is hip extension. Would we ever ask you to do a power clean were you jump into a donkey kick? No, we would want you to get triple extension to successfully get the weight as high as possible. Same thing with double unders. We want you to hit a triple extension to get your body as high as needed to pass the rope under twice. As a great coach once told me, “It’s almost like this stuff actually works!”
X-tra Work:
10 Minute Goat Work
Pick one thing you have difficulty with and commit 10 minutes to working on it. No excuses. Do it. Get courageous!
Homework (Done on your own time outside of class):
5 minutes – Alternate Calf stretch with bands each leg
We’re proud to announce we will have CrossFit Omaha member, CrossFit Games veteran, and Gaspari Nutrition Athlete, Libby Dibiase as special guest MC for the 2014 TactFit Games!
Which reminds me, we are completely filled up! 20 teams in the RX’d Division and 20 in the Scaled Division. Thank you to those who registered. For the rest of you, we still need a ton of volunteers! Click on the above picture to go to the registration site, or use the tab at the top of the page that reads “2014 TactFit Games”. This is going to be an awesome event, so please help out if you can!
Video courtesy of Rogue Fitness. Matt Chan shows proper form for the sit up with the Rogue Abram GHD. Maintain the neutral spine position on the eccentric phase of the movement. Goal of these reps is quality, so do not just jam through them. Make them perfect reps. Think of this as a bit of active recovery after a rough WOD yesterday, good squats today, and some fun planned for Wednesday…
X-tra Work:
3 sets 8-10 Glute Ham Raise
Walking lunge length of mats w/moderate weight on barbell
Homework (Done on your own time outside of class):
In honor of Veterans Day, we will be doing a special WOD. We will also have some members of WOD For Warriors Team Omaha Red White and Blue (Coach John Hendricks is a member) joining in on the fun.
WOD:
“Armistice”
Part One:
9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
add 11 to the sit-ups and air squats for each additional round
Also, if you want more information on WOD For Warriors or Team RWB, click on the above picture to learn more or register for Team Omaha RWB (note: CrossFit Team Offutt Tactical Fitness is not associated with WOD for Warriors or Team RWB. We are not part of any of their charity fund raising. If you feel compelled to contribute, that is on you)
X-tra Work:
3 Rounds for quality:
5 Toe2Bar
10 Ring row
15 Rev hyperextensions
Homework (Done outside of class time on your own):
10 minutes of rolling out quads, hamstrings, IT band, and heel cord
SCHEDULE NOTE: On Monday, we will only have one class at 1000 for Veterans Day. Please plan accordingly.
That’s right! It’s coming! Thank you to those of you who signed up to compete or volunteered to help. This will be an amazing event. If you haven’t signed up to volunteer, please do! We need as many helpers as we can get. Shoot an email to ctdrennan@gmail.com to help out.
So, one round starts with the Power Cleans and ends with the 200M run AFTER the deadlifts.
Video courtesy of CrossFit HQ. Coach Burgener gives a few pointers on the Power Clean.
Video courtesy of CrossFit Journal. Some good tips on helping with the Ground To Overhead reps. Ground to overhead means whatever technique will get it up from start to finish as quick (and as safely) as possible. If that ends up being a muscle clean, then do it. If it’s a squat clean into a thruster, do that. Those reps are where strategy comes in.
and then we’ll be back. Until then….
CrossFit Team Offutt Tactical Fitness 