CrossFit Team Offutt Tactical Fitness

For everyone that is registered for the Open- we will be doing the Open WOD Friday at 0600 and 1130, Friday Night Lights at 2000, Saturday 0900, and Sunday at 1600 to come in and either do the WOD for the first time for score, or try it one last time to improve an existing score.  Our goal is to do this all 5 weeks of the Open.

A lot of great information in this video. Big take away is to warm up properly. This is more cardio then you might expect, so focus on your breathing. Minimize your foot work and use a hook grip. You want to save your grip for this and save all the energy you can. Keeping your feet together for the double-unders will give you a better rebound, and keep your gaze straight ahead. You want to pace yourself, don’t go out of the gate too fast.  Video courtesy of Barbell Shrugged.

WOD:

14.1

10-minute AMRAP:
30 double-unders
15 power snatches, 75 / 55 lb

Post Scores to Comments/ LogWOD

Don’t forget to submit your scores by March 3rd to games.crossfit.com and one of the TOTF judges will validate it.

Double-under tips courtesy of CrossFtit Park City.

Overhead squat/ snatch mobility prep courtesy of Kelly Starret.

If you have done 14.1 already, and are not looking to redo it, we’ve got you covered!

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. Picture courtesy of CrossFit HQ.

“Griff”

For Time:
Run 800 forward
Run 400 Backwards
Run 800 Forward
Run 400 Backwards

Post Time to Comments/ LogWOD

X-tra Work:

3 Rounds-

15 Banded face pulls

20 heavy Dumbbell shrugs

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

Heel cord mash -2 min ea
Banded shoulder stretch -2 min ea

14.1 is a repeat! 14.1 is the first ever CrossFit Open WOD 11.1!

Video and pictures courtesy of CrossFit HQ. 

WOD:

14.1

10-minute AMRAP:
30 double-unders
15 power snatches, 75 / 55 lb

Post Scores to Comments/ LogWOD

WORKOUT 14.1

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

Notes
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

Video Submission Standards

Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that the barbell is locked out overhead and the rope is passing twice under the feet.

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

This power snatch is a ground-to-overhead any way. The key point is the range of motion between the start and end points. The barbell begins on the ground. Touch-and-go is permitted. No bouncing.

If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

X-tra Work:

3Rnds

15 Banded face pulls

20 heavy Dumbbell shrugs

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

Heel cord mash -2 min ea
Banded shoulder stretch -2 min ea

Homar and Mimi did an amazing job last weekend. I hope all of you that competed rested up and are ready for the Open!

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WOD:

Active Recovery:

Row 5K at med pace (2:30 per 500M)

Post Time to Comments/ LogWOD

Active recovery is good for the body and the mind. Use this time to also reflect on how far you have come on your CrossFit journey and what your goals are for The Open.   Speaking of….

Video courtesy of CrossFit HQ.  In case you haven’t seen this, the video is a bit long, but worth a watch to get you pumped for the start of the Open!

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X-tra Work:

None

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

Watch for 14.1 to drop!

Coach Dave eight months after knee surgery and competing! No excuses, CAN! 

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WOD:

You will be more efficient at toes to bar if you do a knees to elbow and then kick the bar. Once you touch the bar, drop your feet straight down. Then spring out of the bottom, keeping core tight. Video courtesy of CrossFit.

Do 5 min AMRAP, rest 1 min, do 6 min AMRAP, 1 min rest, do 7 min AMRAP of the following….

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3 Deadlifts (165/105)

3 Push Jerks (165/105)

3 Toes to Bar

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Add 3 reps each round….

Score each AMRAP separately

Post Scores to Comments/ LogWOD

So, the way this works is, you start the first AMRAP with 3 Deadlifts, then 3 Push Jerks, then 3 Toes2Bar, then 6 Deadlifts, then 6 Push Jerks, then 6 Toes2Bar, continue adding three reps each round until time is called.  You will get a 1 minute rest period, then you will start over (3, DLs, 3 Push Jerks, 3 Toes2Bar, then add 3 reps each round….), this time going for 6 minutes.  After 6 minutes, another 1 minute break, then start from the beginning (3 reps of each move, then add 3 additional reps each round) and go for 7 minutes.  And, done!

Your score per AMRAP will be total successful rounds in that AMRAP.  Since you start back at the 3 reps at the start of each AMRAP, if you finish in the middle of a round on one AMRAP, those reps do not carry over.

Your goal should be, since the time limit increases each time, increase the amount of rounds completed each AMRAP.

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X-tra Work:

40 GHD Situps Total

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

Mobility Work

Great job Jen on your first competition and Rod on your second! 

S/S/S:

Deficit deadlitfs  increase your range of motion, increase the strength of your lift off the floor, and strengthen your lockout.  You want to be two to four inches off the ground, otherwise set up is just like a standard deadlift. Start with a tight core, straight flat back, put tension on the bar, pull knees back as you bring hips up, drive through the heels, and open the hip fully at the top. Video courtesy of Rouge.

Deficit Deadlift

5RM

15 min time cap

Post Weight to Comments/ LogWOD

WOD:

Partner WOD

4 Rounds:

10 Med Ball Sit Up Toss (sit 6 ft away from eachother)

5 Strict Pull Ups

400M Run w/Med Ball (can pass it back and forth)

Post Scores to Comments/ LogWOD

X-tra Work:

Close-grip Bench 3×6 @ heaviest weight possible

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

Mobility Work

http://games.crossfit.com/article/do-it

Coach Jason Howell and Coach David Bacot aka Salt volunteered this weekend as judges for Battle in the Bluffs. Both of them got to judge Stacie Tovar in different heats!  These events would not be so successful without all the volunteers. Stay tuned for more pictures of the athletes…

S/S/S:

Really focus on big active shoulders, and press up on the bar coming out of the squat. Elbows toward the ceiling, it is a more stable overhead position. Feet flat on the ground, knees track out over toes, and chest up! Video courtesy of CrossFit.

Overhead Squats

2.2.2.2.2.

20 min time cap

The goal here is to work up to a heavy weight and then start your sets of 2. Try to make small increases in weight each round. If you fail a set, try again. If you fail again,  reduce your weight to the previous successful weight.  If you have multiple sets left at that point, smart money would say stick with the successful weight and finish your sets.

Post Weight to Comments/ LogWOD

WOD:

Working on getting more efficient at box jumps will help you get higher and faster. Try to spend as little amount of time on the ground, and rest on top of the box when you need to. Remember to look straight ahead and not down at your feet. Video courtesy of CrossFit.

10Min AMRAP:

15 Clean & Jerk (115/75)

5 Box Jumps (30/27)

Post Scores to Comments/ LogWOD

X-tra Work:

10x 20yd Sprints

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

Mobility Work

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

“Mr Joshua”

Five rounds of:

Run 400 meters

30 Glute-ham sit-ups

15  Deadlifts, 250 lbs

Post Scores to Comments/ LogWOD

X-tra Work:

None

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

Rest/recover/prep for next week

Mimi, Homar, Dave, Rod, and Jen getting ready to show ’em how it’s done! Good luck guys!

Our second TOTF team Jen Maitland and Rodney Rodriquez will be competing this weekend in Battle in the Bluffs. Come cheer them on; Friday at 9:57pm, Saturday at 11:26am, 4:57pm, and Sunday at 8:00am. 

S/S/S:

Floor Press 4×3

Increase weight each round

Post highest successful 3-rep set to Comments/LogWOD

Video courtesy of ElitsFTS.com

With the floor press you want to pause at the bottom allowing triceps to touch the ground, hips on the floor, and press the weight back up.  Don’t lose tension!

In your warm-up sets, keep the rep range no lower than 4, no higher than 6.  Make weight jumps based on feel.  If it felt like the bar was light, increase a little more.  If you started to struggle a bit, jump very small, or use that as your first set.  Your first working set should be a weight you could get for 4-5 reps without question.  After the first working set, once again, go by feel.  If it felt like the weight of a PVC pipe, jump up a good amount (not too much.  Always be safe).  If the last rep was shaky, try a small jump.  Think 2.5 lbs per side-kind of jump or less.  Don’t forget, we have fractional plates in the cage.  Use them during class to make a jump if need be.

WOD:

With the dumbbell in one hand, arms long and locked, jump and land in a quarter squat, hip crease is anywhere above your knee -cap, maintain lumbar curve, and driving through the heels. Video courtesy of Reebok CrossFit One.

15 Min time limit

30 DB Snatch (50/30)

20 Step Ups (24/20)

30 DB Snatch

30 Step Ups

30 DB Snatch

40 Step Ups

30 DB Snatch

50 Step Ups

Post Scores to Comments/ LogWOD

X-tra Work:

4 sets of Banded Triceps Press-downs

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

Mash the entire body…

Or what is the most sore

Coach Dave LeClaire will be competing this weekend in the Battle in the Bluffs Masters Division.  He is one of the biggest cheerleaders for every TOTF athlete, so lets all be there to return the support. He will be competing at; 9:02pm Friday, 9:18am Saturday, 3:13pm Saturday, 9:06am Sunday, and Master Men Finals start at 11:56am Sunday.

Photo Courtesy of Janeen Chang Photography. 

S/S/S:

In this video, Carl explains why practicing Handstands with your chest against the wall is better than with your back against the wall. Carl demonstrates ways to get into, scale, and balance the handstand with chest against the wall that is otherwise not possible with the handstand with back against the wall. Video courtesy of Gymnastics WOD.

5×30 sec HS Hold (work hollow body position, head through)

WOD:

Heather Bergeron and Pat Sherwood complete the third event of the 2011 Reebok CrossFit Games Open, Workout 11.3. Video courtesy of CrossFit HQ.

CF Open 11.3

5 Min AMRAP:

Squat Clean –Jerk (165/110)

Post Scores to Comments/ LogWOD

X-tra Work:

Work up to 3RM Weighted Chin Up

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

10 mins of rolling out quads, hamstrings, IT band, and heel cord

Coach Homar Sanchez and Shadow Coach Mimi Smith-Munroe will be competing this weekend in Battle in the Bluffs. Come cheer them on at: Event 1, Friday at 9:45pm. Event 3, Saturday at 12pm. Event 4 Saturday 5:30pm. Event 6, Sunday at 8:20am. 

S/S/S:

Make up Snatch High Pull or

Practice Rowing Sprint Pulls

Post 

highest successful 2-rep to Comments/LogWOD

WOD:

Josh Bridges, Dan Bailey, and Rich Froning demonstrate a fun game of “Rowling”. Video courtesy of CrossFit HQ

“Rowling” (rowing+bowling=rowling)

10 Rounds:

Row EXACTLY 100M*

*Penalties –

2 Burpees for every meter under 100,

1 Hand Release Push Up for every meter over 100

Post Scores to Comments/ LogWOD

X-tra Work:

50 GHD Situps

Break these up however you need to, to get them done 

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

None

Rest, Stretch, and Hydrate