CrossFit Team Offutt Tactical Fitness

TOTF’s Neil Wattier’s son, Tyler, plays for the Omaha Hockey Club. The above picture is featured on CrossFit Football. Way to go boys! Keep up the hard work!

S/S/S:

The Snatch High Pull is really emphasizing the “shoulder shrug” and then getting the bar to eye level, or right about where the bar would be before you pulled yourself under. Video courtesy of Barbell Shrugged.

Snatch High Pull 2RM

15 min time cut

(must be a touch and go between reps)

Post highest successful 2-rep to Comments/LogWOD

WOD:

http://www.youtube.com/watch?v=gjIpxefwYcg

To run efficiently at this distance it is like a cycle motion. Drive, strive, lift- your knees! Video courtesy of Expert Village.

10 Rounds:

100M Sprint

Rest = time it takes to walk back to start

Post best time and try to not have any round be 7 seconds slower than that.

Post Scores to Comments/ LogWOD

X-tra Work:

4 sets

Romanian Deadlifts – 8 to 12 reps

Increase weight each set

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

2 minutes each:

Roll out Calves

Roll out shins

Roll out Thoracic Spine

Pic courtesy of movement-rx.com  Just a quick anatomy lesson on when we say roll out your Thoracic Spine.

A Little Extra From the Coaches:

This is a great article called Safety, Respect, and Taking care of Equipment by Greg Evertt

This article is a great reminder of how to properly and safely use the equipment. It includes everything from racking your weight, dropping barbells, to using chalk. It is a great read for new comers and veterans. Thanks Nico for the share!

Congrats to the January On-Ramp class! We look forward to seeing you all in the open classes. Note: Today is Presidents day so there will only be one class at 10:00am

http://www.youtube.com/watch?v=88jwDZtP35c

Starting in the front rack position, loose finger grip, elbows high, at the bottom of front squat with hips below parallel, drive up from the heels, coming to full extension of the hip,  drive the bar off your body, press the bar overhead into a full locked out overhead position, with active shoulders, and bring the bar back down to your body. Video courtesy of Reebok CrossFit One.

In this video Carl breaks down the key cues to help you get your chest to the bar with those pull ups. POSITIONS: Keep your head neutral, shoulders on the shelf, pull your elbows all the way back. MOVEMENT: Explosive kip/kick and row back. PURPOSE: Chest slapping the bar for a PR party! Video Courtesy of Gymnastics WOD.

WOD:

12 Min AMRAP:

75 Thrusters (45/35)

45 Jump over bar

15 C2B Pull Ups

15 Ring Dips

Post Scores to Comments/ LogWOD

X-tra Work:

Back Squat Hold x 4

Add 50-20lbs to 1 RM Back Squat.  Hold on back as long as possible.

With a heavy weight like this you want to plan for bailing if necessary. Give yourself room behind you and in front of you to bail back, and step forward. Safety first!

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

3 rounds:

• Shoulder Capsule stretches with stick

• Lat stretch (30 seconds each side)

• Rib cage stretches (Camel Pose – 45 Seconds)

• Deep Squat stance rocking side to side (45 seconds)

• Wrist Stretch (45 seconds)

Today’s a grinder folks! Not one WOD, but two! Dig deep and fight through it! 

Picture courtesy of CrossFit for Man Kind

WOD:

2010 Canadian Sectional WOD # 4

In 12 minutes complete:

50 double unders

10 burpees

40 double unders

10 burpees

30 double unders

10 burpees

20 double unders

10 burpees

10 double unders

10 burpees

In the video Dan Bailey explains good points on how to master Double Unders. Focus on the wrist work and staying vertical, no break in the hips. Video courtesy of CrossFit HQ.

5 Minutes after last athlete finishes (or 5 min after 12 min time limit)…

2010 New England Sectional WOD 1

3 rounds for time of:

20 Box Jumps (24/20″)

20 Chest-to-bar Pull-ups

20 Wall Balls (20/14, to a 10 foot target)

Post Scores to Comments/ LogWOD

X-tra Work:

None

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

Roll over and die.

Then completely roll out the body from the thoracic to the calf/shin

This Valentines Day do something You Love, starting with Cleans and Jerks!

S/S/S:

In 15 Minutes, set 1RM in (Full) Clean

Video Courtesy of CrossFit HQ. As Miranda Oldroyd points out start with a deadlift, hip extension, shrug, pull yourself down and get under the bar. Once you are in the squat, and you have the bar in the front rack position, get the elbows high and drive up. 

Rest five minutes, then…

WOD:

In 10 Minutes, set 1RM in Jerk from Rack

Post Weight to Comments/ LogWOD

X-tra Work:

3 sets of False Grip Ring Pullups (max reps)

Picture courtesy of CrossFit Blue Ash. The purpose of the false grip is to elevate your wrist so it’s the same height as the bottom of the rings. Without this wrist elevation it’s virtually impossible to rotate your hands and continue into a dip. Practicing your ring pull-ups today with the false grip will help you later with your ring muscle-ups.

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

-Olympic Wall Squat-2 min

-Couch Stretch-2 min

-2 minutes a side of Lacrosse mash the scapula with moving arm overhead then down across hip

The Open starts February 27, 2014, there is still time to get signed up. CrossFit is about community and competing against each other and ourselves. The Open is the perfect opportunity for just that! Once you sign up, don’t forget to join the TOTF affiliate and team CrossFit Team Offutt Tactical Fitness. We are going to be doing the open WODs Fridays and Saturdays anyway… just saying. 

Picture courtesy of Games.CrossFit.com

WOD:

20 Min AMRAP:

400M Run

8 Alt Split Snatch (115/85)

50 Double Unders

Post Rounds to Comments/ LogWod

Video courtesy of George Street. (Jump to 2:20-3:51 mark and you’ll see the movement specific warm up we will do to prep for the Split Snatch.  Jump shrug/scarecrow/muscle snatch stay the same.  Then, push press from behind/lunge while pressing/snatch balance into lunge. )  Remember, the Split Snatch is complete when feet come back together!

X-tra Work:

50 Glute Ham Raises

Video Courtesy of Genesis Fitness & Performance. As he points out in the video; go down to parallel, the posterior chain stays activated throughout the movement, and no break in the hips.

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

2 minutes per side calf stretch each leg– Hold 10 rest 5

3 minutes of thoracic overhead on a roller

TOTF’s Kyle Gundrum showing how it’s done at the TacFit Games! Time to find a partner for a fun Run/Row WOD!

S/S/S:

Make up Bar Muscle Up or Hand Stand Push-Up skill work if missed

Click on movements above for a refresher video.

Video Courtesy of CrossFit Rowing.  Like Shane points out in the video, nice strong drive with the legs, open the hips, and lastly a pull of the arms.  On the return; delay the knee bend, and get a good three count return to take advantage of the recovery.

WOD:

Partner WOD

Cash In – 50 Air Squats

3 Rounds:

1 Partner Rows

1 Partner runs a full lap on track

Cash Out – 50 Air Squats

Score = meters rowed – time (in seconds)

Post score to Comments/ LogWOD

In order to play you gotta pay! So to speak… For this WOD teams of two will do the 50 Air Squats (one partner working a time) for the Cash In. Then decide which partner will start on the row and who will start with the run ( 1 lap is roughly 635M). When the runner returns after their lap, switch out. One round is completed when both partners have completed a lap of running. For three rounds, and then right into the 50 Air Squat Cash Out.

X-tra Work:

Front Rack Holds x4

Add 50-20lbs to 1RM Front Squat.  Hold in front rack position as long as possible.

When doing these, do not step away from the rack.  Keep the bar over the J-Hooks so in case you drop the bar, it won’t crash to the ground.

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

Hit the Foam roller again.

-Lower body extra time on the quads and hamstrings.

-Lacrosse ball on the glutes for extra benefit

TOTF’s Carly competing last weekend in the “Classics” 2 put on by CrossFit Vise and CrossFit Artis.  Speaking of competing, Tuesday is the last day to register for the Battle In the Bluffs.  This will be a huge competition for the local area.  Don’t miss out!  Click on the picture to go to the registration site.

S/S/S:

Bar Muscle Up Work

Videos courtesy of Gymnastics WOD.  In this series Coach Carl breaks down the Bar Muscle Up movement into a few strength and skill progressions to help you pull up over the bar and into the support position.

In this first video, Carl discusses the strength component required for the Bar Muscle Up, where having a hip-to-bar pull up is ideal. To start, practice your chin-to-bar pull ups, chest-to-bar pull ups, and then your belly- or hip-to-bar pull ups to get the height required to clear the bar.

In this video, Carl breaks down the transition of the Bar Muscle Up movement. Similar to a Kipping Ring Row or Hanging Bar Row, the transition starts off with a big hip drive to the bar — this is the same hip thrust from the end of your Hip-to-Bar pull up. While you are floating in a globally extended position from the hip drive with your head and chest over the bar, use that moment of weightlessness to do a fast sit up and fold over the bar. Note that as you do you sit-up, you do want your legs to drop so they can facilitate the rotation of your upper body to finish over the bar.

In this video, Carl brings the movement back to the high bar and puts it all together. Carl focuses on maximizing the use of the hips to do the transition, almost like a fast GHD Sit Up when at the top of the Pull Up. Remember to keep your toes down to be able to rotate over the bar. Finally, work on improving internal rotation at the shoulder to increase mobility for this movement.

WOD:

For Time:

20 Bar Muscle Ups

20 Kettlebell Snatches (1.5/1) per arm

20 Deadlifts (315/255)

Post time to Comments/LogWOD

X-tra Work:

4 sets of 15-20 Banded Face Pulls

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

-2 minutes each leg. Roll out Quads, Hamstring, IT Band

-Overhead banded shoulder and lats stretch

New TOTF Club President John Hendricks getting work done at Priority CrossFit in Des Moines with Coach Mandy and CrossFit Games Masters Athlete, Bill Parton.  Good luck to John and his wife Kelly as they both test for Master Sergeant today!

S/S/S:

Handstand Push Up Work

Video courtesy of Practice CrossFit.  Take some time to work these progressions if you don’t have consecutive Handstand Push Ups.

WOD:

3 Rounds For Time:

30 Handstand Push Ups

30 Ft Walking Lunge w/30% of Front Squat 1RM in Front rack

Post time to Comments/LogWOD

Last time we did a 1RM on Front Squat was during the TactFit Total on 25Nov2013 (click here for a refresher)

As a reminder, 30 feet = the length of 5 mats.

X-tra Work:

100 Evil Wheels

100 Banded Goodmornings

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

-2 minutes a side of Lacrosse mash the scapula with moving arm overhead then down across hip

-2 minute Pigeon Pose

As promised, the video recap for the 2014 TactFit Games.  Thank you to everyone involved.  All the athletes, judges, volunteers, MCs, phtographers, gym staff,  video personnel, and anyone else I am forgetting.  This event was a success due to you.  Enjoy!

WOD:

“McGhee”

Complete as many rounds in 30 minutes as you can of:
Deadlift, 5 reps (275/190)
13 Push-ups
9 Box jumps (24/20)

Post rounds completed to Comments/LogWOD

pic courtesy of CrossFit HQ.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Video courtesy of Mobility WOD.  K-Starr talking mobilizing the hip for deadlifts.  Seeing as how you have some relativily heavy deads today, it would probably be in your best interest to SHOW UP EARLY and go through these… just sayin’….

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

Find what pains you on the charts and do a mobility drill related to it for 3 minutes.

 Interesting way to crack a guy’s back.  Just kidding.  JP doin’ work at AKP CrossFit.  Way to rep the TOTF colors!

WOD:

8 Min AMRAP:

6 Alternating Split Jerks (155/105)

50 Double Unders

Post rounds completed to Comments/LogWOD

Video courtesy of CrossFit HQ.  Coordination is a huge piece to the alt split jerk.  We’ll drill foot position to get you used to it.  And yes, the weight can come from the rack.

NOTE:  once time is called, start X-tra work immediately, which will be….

X-tra Work:

4 minutes of alternating Turkish Get Ups (1.5/1)

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

Roll lats – 30seconds on, rest 10 seconds x2 per side

Roll calves

Scapular Wall Slides

Video courtesy of Mike Robertson.  Wall slides set up – feet 8″ from wall, hips, shoulder, head on wall