CrossFit Team Offutt Tactical Fitness

Coach Jason Howell out at CrossFit South Arlington with Cara Heads-Slaughter, member of the 2000 US Olympic weightlifting team.  Got some good tips, I’m sure.  TactFit Games athletes, get used to his face, as he will be the one telling you all what you are doing and where you are going this Sunday!

S/S/S:

Set 2 Rep Max on Sumo Deadlift in 10 minutes

Post weight to Comments/LogWOD

Then…

WOD:

For Time:

5 Sumo Deadlift

Sprint 5 yd and back

5 Sumo Deadlift

Sprint 10yd and back

5 Sumo Deadlift

Sprint 15yd and back

5 Sumo Deadlift

Sprint 20yd and back

Use 80% of 2RM

Post time to Comments/LogWOD

Videos courtesy of CrossFit HQ. In this video, Starrett and powerlifter Jesse Burdick demonstrate how they’re saying the same things with different cues in the set-up for the sumo deadlift.

“The most effective positioning is the same language you’ve been using with all your friends,” Starrett says to Burdick.

The goal is to simplify the variables, Burdick notes.

“It’s efficiency in movement,” he explains. “We try to make it a single-joint motion as much as we can, the strongest levers are moving the weight in the shortest range of motion that we can.”

As always, the goal is to neutralize the spine by squeezing the butt, bracing the abs, taking a big breath and arching as hard as possible, Starrett says. From there, he wants to extrapolate the best practices “and try to translate it into something that means something to my mom or means something to me.”

Here they demonstrate how they’re saying the same things but with different cues in teaching the sumo deadlift.

The first idea they tackle is “get tight.” For beginners, that can be an esoteric concept that’s difficult to grasp, Burdick says.

“If you’re not tight, if you don’t feel what that is, you’re not going to be able to idealize it,” he explains, “because it’s such a thing that floats around the ethos that you just may not be able to understand.”

Get tight by squeezing your butt at the top, screwing your feet into ground and loading the hips back, Starrett says.

The next concept is “chest up.” For an effective sumo deadlift, you must lead with your chest and not your hips; otherwise, you’re creating more distance to the lockout position, Burdick says.

“So when we say ‘chest up,'” he says, “it’s just making sure that we’re almost rounding thoracically as opposed to rounding from our lumbar.”

X-tra Work:

Dumbbell Row 4×8 @ 70/30

Reverse Hyperextensions – 3×8

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

Spend 3 minutes on each:

Rolling Hamstrings

Rolling Glutes

Rolling Hamstrings

WOD:

“Heavy Jackie”

For Time:

1000M Row (dampener at 10)

50 Thrusters (135/95) (65% of 1rm)

30 Chest To Bar Pull Ups

Post time to Comments/LogWOD

Your goal today is to move more volume at a heavier weight.  Yes, regular “Jackie” is relatively fast, but if you can handle the heavier weight, do it.  Push yourself!  We will have scale options (shoot for 65% of your 1RM Thruster if you have it), but I see a lot of you going RX’d and GRINDING this one out!  Embrace the suck!

X-tra Work:

Weighted Push-ups

4×8 w/plate on back (45/25)

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

Super Squat Hip Sequence – 40 seconds per station

Video courtesy of Mobility WOD.  K-Starr going through the Super Squat Hip Sequence, in case you forgot what it was…

Doorway stretch

Banded lat Stretch

Want to wish Carlos well as he heads off to Ft. Lewis.  You will be missed!  Here he is hitting his last WOD on Saturday.  See you down the road, brother!

As promised, here are the movement standards for movements you MAY see during the 2014 TactFit Games.

S/S/S:

Rope climb technique

Video courtesy of Norcal CrossFit.  Jason Khalipa going over rope climbing techniques.  Follow these to save upper body strength during the WOD.

WOD:

“RJ”

Five rounds for time of:
Run 800 meters
Rope Climb, 5 ascents
50 Push-ups

Post time to Comments/LogWOD

pic courtesy of CrossFit HQ

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

Homework (Done after class on your own time):

Mobility work

Don’t forget!  The TactFit Games are next Sunday!  We will be releasing the movement standards this Sunday and will release WOD 1 next Saturday.  We’ll post links here.

WOD:

Heavy Grace

For Time:

30 Reps Clean & Jerk (175/125)

Post time to Comments/LogWOD

Video courtesy of CrossFit HQ.  Just so you didn’t think we were the only sadistic ones out there, there are some folks that have done “Grace” even heavier, as shown by three-time CrossFit Games champ Rich Froning doing it with 225.

Why do this?  Well, if you can successfully do Grace in a good time  (4 minutes or under), one way to improve is to push the weight up.  Will you be as fast as your normal Grace time?  Probably not, but we want you to try to move more weight at a higher volume.

X-tra Work:

Front Squat + Jerk Dip Push* 3×3

Use your Clean & Jerk 1RM

*Complete Front Squat and fully stand at top. Then slowly drop into your jerk dip plus 1-2 second pause at the bottom (bottom= quarter squat or where chest starts to come forward) and then explode up at hip, let the weight bounce up- this is one.

Homework (Done after class on your own time):

10 minutes on a roller.  Hit the Back, Lats, and Legs.

pic courtesy of facebook

Have you been following the changes for this year’s CrossFit Open?  Click on the above pic for more details

WOD:

1 Min AMRAP – Bodweight Bench Press

1 Min AMRAP – Toe2Bar

1 Min AMRAP – Bodweight Bench Press

1 Min AMRAP – Toe2Bar

1 Min AMRAP – Bodweight Bench

3 Min AMRAP – Wall Ball shots

Score = total reps

Post score to Comments/LogWOD

Video courtesy of CrossFit HQ.  Some good technique tips from the Sweatts.  Do what you can to pin your shoulder to the bench.  When pressing, think of pushing the ground away from the bar instead of pushing the bar up.  This may help keep the shoulders pinned back at lockout, where most folks roll their shoulders forward, leading to potential injuries.

X-tra Work:

50 Total Close Grip Push-Ups

Homework (Done after class on your own time):

2 minutes each of

 KB scapula mobility

video courtesy of Mobility WOD

Door Chest Stretch

Banded Lat Stretch

Make Up Monday’s WOD if you missed it.  If not…

WOD:

3 Rounds:

1600M Row (damper on 7)

3 min rest between rounds

Score = total time rowing

Post time to Comments/LogWOD

You’re going to notice a common theme on our Wednesdays for the next couple of months.  It will be used as a make-up day for skills missed earlier in the week or an active recovery day for those who were here Monday and Tuesday.

Homework (Done after class on your own time):

If you did Monday’s WOD, do Monday’s Homework.  If you did today’s WOD…

Lacrosse ball on hip/Hamstring for 5 minutes

TOTF Athlete, Jeff Hart will be competing in the TactFit Games again this year.  Will you be there!  Don’t miss out!  If you didn;t sign up as an athlete, come out and watch the fun, Sunday, January 19th!

Thank you to everyone that came out to send Mieke off on Saturday.  We’ll miss her for sure!

WOD:

For Time:

10-8-6-4-2

Deadlift (315/225)

Muscle Ups

Post time to Comments/LogWOD

Ensure you maintain as flat a back as possible in the deadlifts. 

For those who did come out last Saturday, put the Muscle Up drills to good use today!

X-tra Work:

Start this five minutes after your WOD ends.

Every Minute On the Minute for 6 Minutes:

3 Pendlay Rows 135/95

6 Box Jumps 28”/24”

Homework (Done after class on your own time):

1 min each side  Banded Hip Push Stretch

1 min door stretch

1 min light Kettlebell around the worlds…

Video courtesy of Rowlett Fitness.  Rowlett Fitness Revolution personal trainer Travis Merritt demonstrates and discusses a banded hip flexor stretch.

Some people need that extra bit of push (or pull in this case) with it comes to stretching the hip flexors.

Tie the band around a sturdy or stationary object and then loop it though your leg (lower glute upper hamstring area).

Hold this stretch for 1-2min each leg and you’ll notice that your hip flexors will not give much trouble any more.

Sergio, Ben, and Will at their going away last week.  We’ll miss you guys! (even though we have Sergio for another month or so)

WOD:

 3 Rounds For Time:

10 Back Squats (225/160)

15 V-Ups

20 Push Ups

Post time to Comments/LogWOD

Video courtesy of CrossFit 501.  Proper technique for a V-Up

For the Back Squats today, the weight should be heavy enough to push you for all 10 reps.  Don’t be scared to scale up if 10 reps of 225 doesn’t feel like anything.  We are heading into a phase of higher volume and heavier loads with a barbell.

X-tra Work:

4 Rounds of 8 Turkish Get-ups per arm

* use either KB or DB

Homework (Done after class on your own time):

2 minutes each of…

Cat/cow stretch

Wall Lat Stretch

Roll out hamstrings/calves/quads

Video courtesy of Howcast.  Yoga Instructor, Chelsey Korus going over the Cat Cow Stretch.

I would like a big crowd to show up today to say goodbye to a very special coach, friend, sister, partner, motivator, all-around awesome chick, Coach Mieke.  Her and Will are leaving us very soon, so we want to take this time to do a special WOD dedicated to her…..

WOD:

“The Mieke”

Partner WOD:
10 HSPU
20 Partner Deadlifts @ 400#
30 Hang Squat cleans (165/115)
40 Burpee over box @ 24″
50 OH Plate lunges (45/25)
60 DOuble Unders

* Run 400M together after completing each movement

Time ends after last 400M run

X-tra Work:

Muscle up work:  If you have never gotten a muscle up, make today your day

Video courtesy of CrossFit HQ.  Channeling the power of the hip can be tricky when it comes to the muscle-up.

“I think that most people understand you’ve got to have a good amount of pulling strength, full range, and a deep dip with a great amount of dipping strength. I think getting the hip involved to learn the kipping muscle-up is a little bit more complicated,” says gymnast and CrossFit Santa Cruz coach Laurie Galassi.

To help athletes understand how to get the hips involved, she has them lie on their backs, pull their knees into their chests and then explosively open their hips with their butts as high as possible.

“Imagine if you could freeze your hip at the height it’s at right now and sit yourself up over your hip—kind of like a reverse Slinky going up the stairs,” Galassi explains.

The next drill has a couple of prerequisite skills: an ability to hold yourself at the bottom of a ring dip and to stabilize yourself at the top.

“We’re going to take the explosive hip opening and put it on the rings,” Galassi says. “The goal is to activate that hip and get a boost out of it.”

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

Give Mieke a big hug before you leave