A big TOTF Happy Birthday to Club President and Lead Coach John Hendricks!
WOD:
-5 mins Row (No Faster Than 24/min)
-DeFranco “Simple Six”
-Thoracic Mobility Work
-5-10 minute goat work
The Simple Six Upper Body Warm Up; 1. Foam Rolling of the Thoracic Spine, 2. Foam Rolling of the teres minor, infraspinatus area, 3. Sleeper Stretch / Shoulder Capsule Stretch, 4. Band Pec Stretch, 5. Lat Stretch, 6. Band Dislocations.
For the Goat work find a technique weakness and work on it. Not to the point where you are exhausted, but go through the mechanics. Video courtesy of DeFrancosgym.com
Thoracic Mobility work. If you know what is tight on you, work it. If you need ideas (or your overhead mobility is lacking) try this…
Video courtesy of Mobility WOD. Kelly Starrett attacking Thoracic Outlet Syndrome. Give it a go!
Thursday night Panchick and Bridges will go head to head in 14.4!
S/S/S:
Clean Deadlift 3RM
15 min time cap.
Clean deadlift description starts at 3:49 in the video. You’re going to get set up just like you would for a clean. You will only pull until the bar hits the “strike” point on the hip during a clean. Knees and hips are still slightly bent. This is not a touch and go, you will re-set every time. The benefit of this move is to improve your clean, not your deadlift, so treat it as a tool to improve your olympic lifts. If grip strength becomes a limiting factor use the hook grip, and if that still doesn’t help, use wraps if you have them. Just use caution when using wraps for any heavy lift. Video courtesy of Technique WOD.
One round equals all the non-dominate arm, then all dominate arm. Rest as needed between rounds. Don’t sit too long though. The goal here is to focus on increasing your weight, not about time.
TOTF will be hosting a USA Weightlifting Seminar at the Offutt Field House on May 3rd- 4th. Cost is $495, and is open to all athletes and coaches while slots are are still available. Information and registration can be found here.
.
WOD:
False grip is key for getting a muscle up- it allows you to pull-up and push-up, it also shortens the distance during the transition. Keep the rings in tight to your body, and really explosive hips. Video courtesy of Jason Khalipa.
18Min AMRAP:
2 Muscle Up (bar or rings)
4 Power Cleans @ Body Weight
8 Jumping Jacks
16 DU’s
For a longer AMRAP like this, you want to pace yourself. Don’t start out fast and burn out. You want to be able to keep moving the entire 18 minutes.
Friday Night Lights crew; Jeff, Homar, Dave, Rod, and Randy getting 14.3 done!
.
S/S/S:
12 Minutes to find Strict Press 7 Rep Max
Goal – 5 Rep Max Press*
The goal is to use your current 5RM for your new 7RM. If you don’t have a 5RM, then go for a weight you think you can only get 5 and try to push through for 7.
Start in lunge position, upper and lower legs at 90 degrees, explode up to full hip extension, use arms for balance, and repeat. Video courtesy of CrossFit Denver.
Stacie Tovar and Alessandra Pichelli giving it their all at the Open 14.3 reveal. Omaha’s own, Stacie held her own and finished 159 reps in her attempt. Where will you finish?
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 every week during of the Open.
Wear pants or tall socks folks, Deadlifts!
Great tips from the guys at barbell shrugged. First, men and women should consider using a 35 bar. This will help save your grip for later rounds. Second, keep moving! String together your deadlifts until you can’t anymore then switch to singles. Same with box jumps; once you can’t bound anymore, switch to step ups. Just keep moving. Third, when you are changing your weights don’t bend over with poor posture, drop to a knee, and save your back. Video courtesy of Barbell Shrugged.
Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.
For example, a male athlete finishes all the reps up to and including 25 deadlifts at 275 lb. plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 135 lb. in 0:45, the 15th box jump of the round with 185 lb. in 2:14, and the 15th box jump of the round with 225 lb. in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recom- mended that you set your clock to count up.
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 every week of the Open.
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.
Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box
You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.
Don’t forget to submit your scores by March 17th to games.crossfit.com and one of the TOTF judges will validate it.
Coach Dave and Coach John at Friday Night Lights hosted by CrossFit Artis last week. Pictures courtesy of Chris Baldwin. Don’t forget, 14.3 Friday Night Lights this Friday @ 2000 in the TactFit area. Even if you don’t want to do the WOD, come cheer on and hang out with your fellow athletes!
S/S/S:
8min to find Snatch High Pull 2RM
.
Last time we did a 2RM on Snatch High Pull was 18 Feb (Click here for a refresher). That day, the time limit was higher. What does that mean for today? It means with having less time, you need to be smart with your sets. Make the most of the time. Don’t do too huge of weight jumps, but don’t do so small that you run out of time before you hit your desired weight.
For the one-arm Kettlebell Snatch, place your feet, shoulder width apart with your toes slightly turned out. Grab the kettle bell with one arm. As you begin to swing the kettle bell use your hips to create vertical speed on the bell. As you open your hips fully, pull the kettle bell up and punch up to a vertical position with your arm locked out over head. Return the bell to the bottom of the swing to alternate hands. Video courtesy of Reebok CrossFit One.
Congratulations to Jason Howell for pinning on Lt Colonel!
WOD:
You will need a foam roller and a lacrosse ball. Simple & practical, yet extremely effective way to improve flexibility and decrease low back pain. Video courtesy of Joe DeFranco.
Run 1 mile
Limber 11
Run 1 mile
If unable to run; scale to 2k row, Lumbar 11, and 2k row.
.
.
Xtra Work:
Mash anything that is still sore.
.
.
Homework (done on your own outside of class):
Sit in front of computer at 1900 to watch 14.3 drop on CrossFit games website, and watch Stacie Tovar kick some ass!
Carly Costello, Derrick Drennan, and Colin Bracus just completed the level one seminar at CrossFit Omaha this last weekend. Great job guys!
WOD:
Toes through rings is a longer movement but is actually easier than toes to bar. The reason is the rings allow for a bigger back swing. Use that swing to your advantage, but scale accordingly. Video courtesy of CrossFit Colosseum.
Partner 2: 6 Strict Pull-ups/ 6 Toes through rings
Switch once both are complete with single round
Weight by feel (30lbs to 60lbs/10-40lbs females)
Partners will be working at the same time, but only on the movements for each part. If you finish before your partner, you get to rest until you and your partner are ready to switch.
Starting with the bar on the back, drive the body down into a full squat, and lockout arms over head. Video courtesy of CrossFit HQ.
8minutes to find Snatch Balance 2RM,
Then immediately following;
Death by Burpee+ Air Squat up to 15 min
So, first minute, do one burpee + one air squat. Second minute, two burpees + two air squats. Third minute, three burpees + three air squats….etc… Keep going until you can’t make the required reps in a given minute.
CrossFit Team Offutt Tactical Fitness 