CrossFit Team Offutt Tactical Fitness

REMINDER: Our evening classes move to 1630 starting Dec 16th.  Also, there will be no class this Saturday so we can have a full crew at the Snow bowl at the Civic Center.

S/S/S:

Establish max height  Box Jump

pic courtesy of Indian Hills CrossFit

15 Min time cap

Post highest successful jump to Comments/LogWOD

Compare results to 9Jan2013 (click here for a refresher)

The key to max height jumps is maximal acceleration followed immediately by a ‘turn over.’ This time the turnover is going from the triple extension of the jump to quickly flexing the hips and knees allowing the body to receive the landing in a tucked position. Imaging jumping and keeping the legs stiff. Now imaging jumping and tucking the knees to the chest. Which method will enable jumping to a higher platform? Functional fitness at its best. Box Jumps…..

WOD:

6x 200m sprint

2 min rest between runs

Score = Difference between best run and worst run (in seconds)

Goal= be consistent.  Difference between runs should be VERY SMALL

Post score to Comments/LogWOD

Video courtesy of CrossFit HQ.  Ben Oliver of CrossFit Football breaks down sprint mechanics by focusing first on the upper body.

He begins with the seated arm swing, in which he has athletes start with the right hand at the front cheek and the left hand punching back behind the butt.

“We have to understand that posture. We can develop that posture in the weight room. We can also develop it by just doing this,” says Oliver, showing that the shoulder blades must be squeezed together during the movement.

X-tra Work:

None.  Do Homework

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

Roll out…

Hamstrings

IT Bands

Quads

Calves.

2 mins each

REMINDER: Our evening classes move to 1630 starting Dec 16th.

pic courtesy of CrossFit Omaha

Also, to give our competing athletes full support, we will not have a Saturday class this weekend, so you can all come cheer on our teams at CFO’s Snow Bowl at the Omaha Civic Auditorium.  For directions, click the above picture.  The schedule for Saturday will be…

Saturday:

7:00 – 7:30am                Late Athlete Registration

7:30am                              Judge/Athlete Briefing

7:50am                              National Anthem (presenting of the colors done by Offutt AFB Honor Guard)

8:00am                             Event #1

11:00am                            Event #2

2:00pm                             Masters Men Final Event

2:30pm                             Masters Women Final Event

3:00pm                             Womens Final Event

4:13pm                              Mens Final Event

5:50pm                             Awards

7:00pm                             After Party                                       TBD

If you have questions or would like to volunteer to help with set up/teardown, please email crossfitomahaevents@gmail.com

S/S/S:

Establish your Bench Press 3RM

15 min time cap

Post highest successful three-rep set to Comments/LogWOD

WOD:

10 Rounds:

1 Min 30 Russian Kettlebell Swings (2/1.5)

1 Min rest

 *For every round 30 swings is not met, you will do a 500M row at the end of your WOD

Post total successful rounds to Comments/LogWOD

Video courtesy of CrossFit HQ.  KB seminar instructor Jeff Martone going over the Russian Swing.  Much shorter range of motion.

X-tra Work:

Barbell or Dumbbell Row

4×5 @ Bodyweight

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

Stretch Chest (exterior pole) – 2 min per side

Doorway Stretch – 2 min per side

Hang from pull-up bar – 4 min total

REMINDER: Our evening classes move to 1630 starting Dec 16th.

We’d like to thank one of our sponsors for the 2014 TactFit Games.  Look for some goodies from Life as RX in the top three finishers’ gift bags!

WOD:

6 Rounds For Time:

20 Overhead Barbell Lunge (95/65)

10 Toe2Bar

Post time to Comments/LogWOD

Video courtesy of CrossFitArtis.  Jon Day performing overhead walking lunges,  Notice, he does not slam his knee into the ground.  It just kisses the floor, then he comes back up.  Really focus on keeping your torso upright to maintain the overhead position.  any slight bend forward could lead to bailing on the weight.

X-tra Work:

None, do the Homework

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

10 reps each of…

Hip raise

One leg hip raise

Supine Kicks, each leg

Hip Rotation each leg/each direction

Fire hydrants each leg

Long Lunge to Hamstring

Bootstraps

Video courtesy of ClarkFloyd CrossFit.  Coach Case Belcher discusses and demonstrates Hip Mobility Drills. To give credit where it’s due… We’re pretty sure we pulled this sequence from Brian Mackenzie of CrossFit Endurance about 3 years ago, but could not find the original content of sequence

REMINDER: Our evening classes move to 1630 starting Dec 16th.

Another TOTF team competing in this Saturday’s Snow Bowl will be Salt and JP.  Come cheer these guys on!!!

Speaking of partners….

WOD:

Partner WOD

20 min AMRAP:

4 Front Squats (185/130)

400m Row

Partner A starts on Front Squat, Partner B on Rower. 

Switch when both finish.

1 Round = Both complete Front Squat and Row

Post completed Rounds to Comments/LogWOD

Post team members to Comments as well.

X-tra Work:

Romanian Deadlifts

3×8 @ 1.5 times your Bodyweight

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

2 minute AMRAP (Flex for 5-8 seconds, then relax 2-3 secs) each of….

-Fingertip wrist stretch

-Triceps Mash

-Banded Tricep extension

-Banded wrist stretch

WOD:

21-15-9:

Kettlebell Swing (1.5/1)

Box Jumps (30/24)

Burpees

Post time to Comments/LogWOD

Video courtesy of The CrossFit Journal.  One of CrossFit’s most-loathed movements, the burpee also represents a skill that can be transferred to other exercises, says gymnastics and movement guru Carl Paoli of San Francisco CrossFit.

“I go from flexion to extension to neutral to extension to flexion to neutral,” he explains. “It’s hard. And it goes back and forth, and it has so many moving pieces. That’s why the burpee is so hard.”

Athletes must move correctly with the knees out and the butt and stomach tight, Paoli says. From the ground, they snap in the feet for more efficient movement.

“That snap happens to be the same thing we see on kipping pull-ups, muscle-ups and even rope climb,” he says. “This is 90 percent of artistic gymnastics—being able to bow back and forth, snap down, turn things around fast.”

There is skill transfer in everything, Paoli notes.

“I need you guys to starting seeing skill on the rings, skill on burpees, skill on handstand push-ups, skill on rope climb—it’s the same,” he says. “And how you take this and you apply it to Olympic weightlifting, if you can’t do that, something’s wrong with the program.”

X-tra Work:

None, go straight to homework section

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

Lat stretch – 2 min per side

Mash calves – 2 min per

Shoulder mobility drill.  Pick one from the posters, do for 2 min per side

Our latest group of On Ramp grads  Congrats guys and gals, and welcome to the family!  For those wondering, our next On-Ramp will start January 20th, 2014.  Email us at totactfit@gmail.com for more info.

WOD:

For Time:

10-9-8-7-6-5-4-3-2-1 Deadlift(275/195)

10-9-8-7-6-5-4-3-2-1 Wall Ball (20/14)

20-18-16-14-12-10-8-6-4-2 Double Unders

Post time to Comments/LogWOD

X-tra Work:

10x 20yd Sprints

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

Pigeon Pose x 3 min per side

Video courtesy of CrossFit Charlottesville

Hang from bar – total 5 minutes hanging

From left to right, Lt Col Steve Vilpors, Col Bill Carle, Col Jeff Granger, and Coach David “Salt” Bacot.  Thank you Salt, for getting some of base leadership on board and through the on-ramp.  Looking forward to seeing these guys in the Open classes!

Before WOD:

pic courtesy of thrivepersonalfitness.com

Gym/Equipment clean up

We will have designated area each class will hit.  Don’t worry, it will only take a few minutes, and you’re helping maintain the equipment needed to give you guys the successful program we have.  So, think of taking ownership of your gym! 🙂

WOD:

2 Rounds

2 min AMRAP – Pullups

5 min AMRAP – Situps

2 min rest

Score = total reps

Post score to Comments/LogWOD

X-tra Work:

None

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

5x Downward Facing Dog into Cobra, into Child’s Pose

* Hold each position for 15 seconds

Today we want you to safely push yourself.  That being said, be courageous.  See if you can beak that wall and keep going!

WOD:

3 Rounds For Time :

Max Rep Back Squat (245/175) (shoot for 15+ reps)

400m run

Post time to Comments/LogWOD

Post reps per set of Back Squat to Comments both here and LogWOD

As stated above, shoot for 15+ reps, BUT do not sacrifice form for reps.  If you start to round your back, cave knees in, shoot your ass in the air when coming up, rack the weight!  If you have never gotten 15 reps with the RX’d weight, scale accordingly.

X-tra Work:

60 GHD’s – Break up as needed

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

Couch stretch – 4 min per side

Heel cord mash – 3 min per side

Another TOTF Team that will be in CFO’s Snow Bowl December 14th at the Civic Center is Kyle Gundrum and Will Breunle.  Kick some ass guys!  Let’s get a big crowd out there to cheer them on.

We at TOTF would like to give a belated CONGRATS to Cameron and Lauren Smith on the birth of Avery Smith.  What a cutie!

WOD:

5! (5,4,3,2,1):

Muscle Ups

Do one 30 yard Farmers Walk – As Heavy As Possible – In between rounds of Muscle Ups.

Post time to Comments/LogWOD

Post weight used in Farmer’s Carry to Comments both here and in LogWOD

Video courtesy of Reebok CrossFit One.  Autin Malleolo with three Drills to help you get your muscle ups.  Give these a try prior to today’s WOd if you are still having issues with Muscle Ups.

Video courtesy of Elite FTS.  This is an overview of how to correctly perform the Farmer’s Walk exercise, from start to finish.  Whatever you use for the walk (farmer walk bars, barbells, dumbbells, kettlebells, etc…) try the grip tip he gives you here (hook grip).  Maintain an upright torso the whole time you are walking.  Also, 30 yards = 15 mats.

X-tra Work:

Close-grip Bench

3×6 @ Heaviest Weight Possible

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

Roll out forearms – 2 min per

Doorway stretch – 2 min per side

SCHEDULE CHANGE COMING:

As of 16 December, we will move our 1730 class to 1630.  This is due to coach availability.  As you all know, all of our coaching time is volunteer time.  So, those that coach evenings are able to cover a 1630 start over a 1730 start.  we apologize for any inconvenience.

WOD:

7 Rounds For Time:

2 Push Press @ Bodyweight

30 Walking Lunges

Post time to Comments/LogWOD

To give you guys a little reasoning behind what we are doing, December will be a strongman focus: Heavy weight moved more in less time. Strength pieces and met-cons are combined. Rest intervals will remain short with intense sprints of work.

X-tra Work:

4 x 1 minute AMRAPS of

Kettlebell Clean and Press (1.5/1)

* Switch hands each round

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

Banded Overhead stretch – 3 min per side

Video courtesy of Mobility WOD

Banded hip stretch – 2 min per side

Video courtesy of California Strength