CrossFit Team Offutt Tactical Fitness

Can’t say enough good things about Greg Petersen and Josh Kahrs for being the head of our Pit Crew during the TactFit Games.  As always these guys made set up for each event quick and painless.

WOD:

12 Days of Barbell WOD Revisited – Bigger and Better

(use 135/95 for all moves)

1 – Dead Lift

1  – Hang Power Cleans

2 – Front Squats

2 – Shoulder Press

3 – Back Squat

3 – Push Press

4 – Thruster

4 – Squat Clean

5 – Push Jerk

5 – Hang Power Snatch

6 – Overhead Squat

6 – Sumo Deadlift High Pull

Post time to Comments/LogWOD

This is a spin on the 12 Days WOD we did for New Years (click here for a refresher).  Two big differences.  The weight has gone up from 95/65 to 135/95, and the reps have changed.  They increase every other movement instead of every movement.  You will still do this one “12 Days” style.  That means it will go…

1 Deadlift, 1 Power Clean, 1 Deadlift, 2 Front Squats, 1 Power Clean, 1 Deadlift, 2 Shoulder press, 2 Front Squats, 1 Power Clean, 1 Deadlift, etc…all the way through.  Higher weight but lower volume.  Can you power through?

X-tra Work:

3 sets of Strict Pullups for max reps

Rest as needed between attempts

Homework (Done outside of class on your own):

Mash the entire body…

Or whatever is the most sore.

Mimi killing it on the tire flips earlier this week.  I have a feeling she is going to try to do some damage in the CrossFit wordwide Open in a few weeks.  Have you registered?  If not, click on the picture to go to the registration site!

S/S/S:

Hand Stand Walk Work

Videos courtesy of Gymnastics WOD.  We’ve covered these progressions before.  Today would be a good time to re-engage these.

In this video, Carl breaks down the progression for the Handstand Walk. The key to a good Handstand Walk begins with a stable Handstand hold in a globally extended position, and from there the extended position will cause your body to lean in the direction for the walk. To work on the hand stepping and placement, practice shifting the weight of your hips while stacked by placing your feet on a high box. Finally, practice leaning against the wall while slowly increase the distance between your hands and the wall to catch up the lean by walking with your hands.

In this video Carl explains how to do a Handstand Forward Roll as an option to safely exit out of a Handstand Walk. This is an important skill to learn before you start trying to walk for distance away from any walls or support to lean against.

WOD:

10 Rounds:

30 Ft HS Walk(5 mats)

30 Ft walking lunge

Post time to Comments/LogWOD

30 Ft = length of 5 mats

NOTE:  If you do not have Handstand Walks, don’t get scared and stay home.  Get in here and work the progressions we’ll show you, and know that there will be scaling options.  Don’t be scurred 🙂

X-tra Work:

400 Double Unders (or 10 min of double under work)

Whichever comes first

Homework (Done outside of class on your own):

Banded Shoulder Stretch

3x 1min each side

Ben Burdette hitting CrossFit Maximus while on leave.  You might recognize Ben as the guy with the video camera at the TactFit Games.  Ben was the reason we had such a great audio and visual set up.  He got tons of good video footage and should have it ready for viewing soon

WOD:

Revisit 13.4

7 Min AMRAP:

3-6-9-12…etc

Clean and Jerk (135/95)

Toe2Bar

Score = total reps

Post score to Comments/LogWOD

Video courtesy of CrossFit HQ.  So to refresh the memory of those who did it last year and to answer questions for those new to this workout, You start with 3 Clean and Jerks, then do 3 Toe To Bars, then 6 Power Cleans, and then 6 Toe To Bars.  Keep adding 3 every time you come back to a movement.  This continues for the whole 7 minutes

 For those that did this WOD in the Open last year, compare scores to see if you moved up or down. 

X-tra Work:

Flat Bench Dumbbell Presses

4 sets of 10-12

Banded Face Pulls (blue)

4 sets of 15-20

Homework (Done outside of class on your own):

Rest

HUGE Thank you to CFO’s own Libby DiBiase for handling the MC duties for the TactFit Games.  Sounded way better than that other guy on the mic 🙂

WOD:

Make up Monday’s  WOD or…

Med Ball or Sand Bag run – 1 mile

Weight used is up to you, but don’t “sandbag” it (ha!)  Use one heavy enough to get some effort out of yourself.

Post time to Comments/LogWOD

X-tra Work:

Rest for those doing Monday’s WOD.

Everyone else:

50 Glute Ham Raises

Homework (Done outside of class on your own):

Stretch Calves

Team “DU Do It” tearing things up.  Special congrats to Angie for having the highest 3RM on the female side.  Also, you’ll find a cool pic of Carly in this week’s base paper!

WOD:

Teams of 4:

20 Min AMRAP:

2 partners flip tire then burpee jump through

Next two partners do the same

Keep rotation going full 20 min

Score = total reps (1 rep = tire flip and bupree jump through)

Post reps to Comments/LogWOD

X-tra Work:

Timed Deadlift Hold (top of a deadlift) using 3RM weight

(use double overhand grip)

Last time we did 3RM on Deadlift was 6Sept2013 (Click here for a refresher)

Homework (Done outside of class on your own):

Roll out Thoracic Spine

Nice work by team “Sadler’s Six” at the TactFit Games.  This was the first comp for the majority of the team and they came in 15th out of 25.  Damn good, guys!

WOD:

For Time:

21-15-9

-Back Squat (225/160)

-Ring Dips

Then (with no rest) cash out with….

30 Power Cleans (135/95)

*Only 1 bar per athlete (so you have to change the weights after you finish the first part)

Time finishes once Power Cleans are done.

Post time to Comments/LogWOD

X-tra Work:

Go straight to Homework

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

Pigeon Pose on the ground

4 minutes

Video courtesy of CrossFit Charoletesville.  Stick with the ground version

Was great seeing Team No No Rep killing these workouts!

Sorry Kayse, this was the only pic I could find of you 🙂

WOD:

“Amanda”

9-7-5 Reps For Time:
Muscle Ups
Squat Snatch (135/95)

Post time to Comments/LogWOD

Video couretsy of CrossFit HQ.

“I just competed in the CF Games less than a year ago and now I’m dying.”
– Amanda Miller, March 9, 2010

Just over a month after writing those words in her blog, Amanda Miller passed away. She was 24.

In 2009, after finishing sixth in the Mid-Atlantic Regional and doing 131 burpees in 10 minutes as a fundraiser for the trip, Miller arrived at The Ranch in Aromas to compete in the CrossFit Games. Nicknamed “Guns” for the prominent tattoos on her hips, Miller worked her way to a 55th-place finish.

Not long afterward, she faced another challenge when recurring melanoma spread to her lymph nodes and beyond. Miller died on April 23, and the April 27 CrossFit.com WOD was dedicated to the athlete who was born in Florida but lived in Virginia.

The first WOD of the 2010 CrossFit Games was also dedicated to Miller. With the top women grouped in the final heat of the opening workout at the Home Depot Center, Dave Castro announced the event that would kick off the Games and honor a fallen athlete.

X-tra Work:

Strict Chins

3x max reps

For the chin ups to count, you must start from a dead hang, arms fully extended.  From there, pull up (with no kip) until your chin is above the bar.

Homework (Done on your own outside of class):

Recover!

Mobilize what needs it

Team “Kipping It Real” doing work (love the matching shirts)!  Proud of you guys as a few of you, this was your first (of many I’m sure) competition.  Well done.

WOD:

For Time:

3 Min AMRAP Heavy Man Makers (go by feel)

1 min rest

3 min AMRAP Double Unders

1 min rest

3 Min AMRAP Handstand Push ups

Score = reps

Post score to Comments/LogWOD

Video courtesy of Seal Fit.  Man Maker =  With Dumbbells in hand, drop down, /do push up while holding DB/do row with left arm, then right arm/Hop up (don’t let go of DBs), do a squat clean thruster

X-tra Work:

– 3 sets max Chin Ups

-3 Rounds max HS hold

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

Spend 10 minutes rolling out your back from top to bottom.  Then hit the sides to get the lats.

followed by…

Shoulder Stretch series:

– Alternate raise/lower shoulders

– Hug yourself, continue to hold and wrap further

– One elbow up, grasp hands behind back.  Pull down

– Swimmers stretch(Hands interlaced behind the back, pull them up…)

– Triceps stretch

Big congrats to the Top 3 teams from both the Scaled (top pic) and RX (second pic) Divisions.  For those who didn’t see the final results…

Scaled Div:
3rd – CF 402
2nd – Sofa Kings
Scaled Division Champs – Racks & Sacks

RX Division:
3rd – CFD
2nd – Team Triton
RX Division Champs – The Misfits

We will post links in the TactFit Games tab at the top of our page for the various picture libraries.  These two came from John P Calhoun Photography.  Click here to go directly to his gallery from the event.  Click here to go to Tony Frescas’ gallery.  Cick here for Janeen Chang’s gallery on our Facebook page.

Today will be a some mobility and active recovery….

WOD:

500M Row on 10 dampener

5 min mobility drill 1 (upper mash) – see below

500M Row on 10 dampener

5 min mobility drill 2 (upper PNF) – see below

500M Row on 10 dampener

5 min mobility drill 3 (lower mash) – see below

500M Row on 10 dampener

5 min mobility drill 4 (lower PNF) – see below

No entry into LogWOD.  Just do the work.

Video courtesy of Mobility WOD.  Upper mash

Video courtesy of Burnt Toast WOD.  Upper body PNF.  Do these as contract/release(5 sec/10 sec) for the duration of the Mob piece.

Last two videos courtesy of Mobility WOD.  Lower Body Mash.  Start at the 3:40 spot

Lower Body PNF.  Do the section from 1:30 to 2:30 mark.

X-tra Work:

Mash anything that hurts

Homework:

Spend 20 minutes learning about the human back.

Start at Wikipedia and go from there

Click here for the Wikipedia Page

Proud of team “30 is the New Awesome”!  Proving age ain’t nothin’ but a number!  They did great on the first WOD of the TactFit Games, “Team 55th”.

Speaking of that WOD…..

WOD:

“Team 55th”

In Teams of 4, For Time:

-2 partners do 55 Ground 2 Overhead (135/95), other 2 do 55 Toe2Bar

-Partners pair up for 200M fireman carry

-2 partners do 55 CTB Pull Ups, other 2 do 55 Deadlifts (135/95)

-Partners pair up 200M Fireman carry

-Whole Team completes burpee box jump overs (30/24)

-Whole Team does 200M Sprint

Post time to Comments/LogWOD

For this WOD, we put a 15 minute time cap on it.  Can your team finish in that time?  Also, we had the movements paired out where the men did the Ground to Overhead and pull ups, and the women did the Toe2Bar and Deadlifts.  Today, game it the way you want.

Movement standards for the movements used today are in this video.

X-tra Work:

-5×20 Standing Calf Raises with 50# Dumbbells off of a 2” lift

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

2 minutes a side

– Banded hamstring stretch

– Lizard Pose (Spiderman) stretch

– Banded Lat Stretch