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, 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.  NOTE:  This week’s Friday Night Lights session will not happen at TOTF.  CrossFit Artis is hosting the “Classics 3” from 6-9 pm.  Click here to check out their site.  If you signed up, we’ll see you there.  If you did not, come down and cheer on our folks and other CrossFit Athletes.

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Carl Paoli breaksdown the Reebok CrossFit Games Workout 14.2 and how to set up for the overhead squat to maximize efficiency and mechanics at shoulder and hip level before moving onto to the pull ups. Carl gives you 3 different styles for the pull up to focus on in order to 1. Kicking Pull Up 2. Kipping Pull Up 3. Butterfly Pull Up. Video courtesy of NakaAthletics. 

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WOD:

CrossFit Open 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Post Scores to Comments/ LogWOD

Don’t forget to submit your scores by March 10th to games.crossfit.com and one of the TOTF judges will validate it.

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Overhead squat tips courtesy of Barbell Shrugged.

Chest-to-bar pull-up tips courtesy of NakaAthletics.

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If you have done 14.2 already, and are not looking to redo it, we’ve got you covered!

“Brenton”

Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty
pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Post Time to Comments/ LogWOD

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X-tra Work:

(for those doing 14.2)

3×30 feet walking lunge with bar in front rack position

Increase weight each set

(for those doing Hero WOD)

None

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

(for those doing 14.2)

Thoracic Rollout – 4 min

(for those doing Hero WOD)

1 mobility drill per Mobility WOD Poster

2 minutes per drill

For everyone that is registered for the Open- we will be doing the Open WOD Friday at 0600 and 1130, 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.  NOTE:  This week’s Friday Night Lights session will not happen at TOTF.  CrossFit Artis is hosting the “Classics 3” from 6-9 pm.  Click here to check out their site.  If you signed up, we’ll see you there.  If you did not, come down and cheer on our folks and other CrossFit Athletes.

 

 

WOD:

CrossFit Open 14.2

video and pics courtesy of Games.CrossFit.com

 

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old

95-lb. overhead squats Chest-to-bar pull-ups

 

WOMEN – includes Masters Women up to 54 years old

65-lb. overhead squats Chest-to-bar pull-ups

 

MASTERS MEN – includes Masters Men 55+

65-lb. overhead squats Chin-over-bar pull-ups

 

MASTERS WOMEN – includes Masters Women 55+

45-lb. overhead squats Jumping chest-to-bar pull-ups

 

Notes Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

 

Post Scores to Comments/ LogWOD

Don’t forget to submit your scores by March 10th to games.crossfit.com and one of the TOTF judges will validate it.

Movement Standards:

 

Overhead Squat

The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.

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. You may not use a rack.

 

Chest To Bar Pull Ups

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom.

At the top, the chest must clearly come into contact with the bar into contact with the bar below the collarbone. For Masters Men (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar.

X-tra Work:

3×30 feet walking lunge with bar in front rack position

Increase weight each set

 

 

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

Thoracic Rollout – 4 min

 

 

Overhead Distraction with Band – 2 min per side

S/S/S:

Row 2,000 Meters

 

Keep the pace easy.  Nothing faster than 2:30 per 500M. This is an active recovery workout and will get you warmed up for the WOD…

 

 

WOD:

Mobility:

click on the links (in red) below for video examples

Posterior Chain

10min Banded Hamstring Stretch (laying on back)

8min Pidgeon Pose

5min Roll Thoracic

8min Parnter PVC Thoracic Stretch

6min Banded Calf Stretch

 

Split the time per side on each move.  On the partner stretch, 4 minutes per partner

 

 

Remember, we are giving an active recover day to get prepped for 14.2, which will be our scheduled WOD Friday.  To find out what it is, tune in to the CrossFit Games Site where you will see…

Talayna Fortunato vs. Camille Leblanc-Bazinet as they do 14.2 live from Miami, Fl at I AM CrossFit

 

Click on the pic to go to the games website. (Pic Courtesy of the CrossFit Games website)

 

 

X-tra Work:

None

 

 

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

Watch for 14.2 to drop!

Did we mention that will be the Workout Of the Day on Friday?

S/S/S:

From the ground, bar is popping of the thigh, big hip, and then a big shrug with elbows high; “Scarecrow”. This is great practice for keeping the weight close to the body! Video courtesy of FSU Strength.

10 min to find

Clean High Pull 2RM

Post Weight to comments/ LogWOD

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WOD:

6min AMRAP:

8 Hang Power Cleans @ 135/95

8 Box Jumps (30/24”)

2min Rest, then…

4 x 200m sprint w/30sec rest

Post Rounds Completed of AMRAP to comments/ LogWOD

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X-tra Work:

Reverse Hyperextensions 4×20

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

Psoas Active Release with Plate

Bottom-up Hamstring Stretch with Band

Videos courtesy of Pure Performance. For more information on how to work on hip mobility check out the full article at TNation.com

A big TOTF Happy Birthday to Coach John Palumbo! 

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WOD:

When working on your ring dips try to focus on bringing shoulder blades together when coming down, forearms stay vertical over hands, and elbows lockout at the top.  Video courtesy of Barbell Shrugged.

For Time:

Cash In: 400M Run

2Rounds: 25 Wall Ball Shots (20/14)/ 25 Double-Unders

2Rounds:  Ring Dips/ 25 Double-Unders

Cash out: 400M Run

Post Time to comments/ LogWOD

You will start out with a 400m run, then 2 rounds of 25 wall balls, and 25 double-unders. Straight into 2 rounds of 25 ring dips, and 25 double-unders. Finish up with a 400m run.

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X-tra Work:

3x Max reps GHD Sit Ups

Rest as needed between attempts

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

Spend two minutes each rolling out:

Calf

Hamstring

Quads

IT Band

2 min Doorway Stretch

Last chance crew getting 14.1 done! Great job everyone! Can’t wait to see what 14.2 has in store for us. 

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S/S/S:

Max HSPU‘s any variation or scale for 2 min

…rest 1 min…

Complete max reps in 1 min

Post Reps to comments/ LogWOD

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WOD:

You want to initiate the movement with the upper body and control the swing with the upper body. Keeping your core tight will give you more of a spring at the bottom. Video courtesy of CrossFit HQ.

For Time 4-8-12-12-8-4:

Back Squat @ Bodyweight

Russian Kettle-bell Swings (1.5/1)

Kipping Pull-ups

Post Time to comments/ LogWOD

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X-tra Work:

Complete 2x each of-

Pendley Rows x 10

Skull Crushers x 12

(Heavy as possible)

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

2-3  min Pole Squat

2-3 min of Couch Stretch