CrossFit Team Offutt Tactical Fitness

Tactfitters Leah and John in the Market to Market relay this past weekend.  I know there were a few of you at other races/events last weekend too.  Shoot me pics so I can post them!

S/S/S:

Power Clean 2 Rep Max

15 min time cut

Post highest successful 2 rep set to Comments/LogWOD

Since we are going for a 2 rep max, after you finish the first rep, you can either hold on to the bar and do a touch and go, or if you drop the bar, you have all of 3 seconds to begin the second rep.  Any longer, and the attempt is null and void.

Video courtesy of CrossFit HQ.  Dan Bailey on how to fix one of the big common issues we see in Power Cleans.  The early arm pull.  If you find yourself (or we coaches tell you) pulling early before doing a Power Clean, do two reps of jump shrugs to get your body used to keeping the arms straight until the hips are fully open.

WOD:

-Tabata Ring Dips (8 rounds of 20 sec work, 10 sec rest)

-4 Min Max Double Unders
-Tabata Push-ups (8 rounds of 20 sec work, 10 sec rest)
-4 Min Max Double Unders

* add total reps of all movements

Post score to Comments/LogWOD

 
Clock keeps going between moves, no stopping.  That means, after your last round of Ring Dips, you’ll have all of 10 seconds to pick up your rope and be ready to do 4 minutes of double unders.  When time is called on double unders, you will go right into your Tabata rounds of push ups.  Same thing, after the last round of push ups, you’ll have 10 seconds to grab your rope and go for the final 4 minutes.

X-tra Work:

 4X12 – Romanian Deadlifts @ 60% 1RM Deadlift

Homework (Done on your own outside of class):

Tricep mash, 5 min per side

Scheduling Note!  Due to the holiday hours at the gym, there will only be one class today.  It will be at 1000.

S/S/S:

Press – 5×3 

add 2.5lbs to set of 5 weight from 27 Sept (click here for a refresher)

15 Min time cut

If you weren’t here, aim for 85% of your 1RM

Post weight used to Comments/LogWOD

WOD:

6 Rounds of:

-2 Front Squats@ 65% of Back Squat 1 RM (established on Oct 3)

-2 Box Jumps immediately following squats  (34″/28″)

-90 sec rest

Post weight used to Comments/LogWOD

pic courtesy of Tabata Times.  Notice how high Kendrick Farris keeps his elbows at the bottom of a Front Squat.  This will help not only keep the weight on your shoulders, but also keep your back from bending.   Maintain high elbows throughout the movement!

X-tra Work:

3 Sets Max Rep Strict Pullups

 YTWL Raises

3 sets 12-15 reps

Video courtesy of Tom Conner.  Use the benches we have, just put two plates under one end for the incline.  1 rep consists of 1 cycle of 4 raises –  The Y raise, the T raise, the W raise, and the L raise.   Use light dumbbells.  Notice in the video, before each movement, he pulls his shoulder blades back and locks in a solid position.  Do likewise, folks.  Do likewise….

Homework (Done on your own outside of class):

Shoulder Mobility

Video courtesy of CrossFit HQ.

Well, before it goes the way of the Macarena, the Harlem Shake, and Gangnam Style, we wanted to bring you a “Bring Sally Up” WOD.  For those not familiar with it, here are two videos related to this thing.  The first is courtesy of Norcal CrossFit.  The second was many of your coaches giving the squat part of today’s WOD a shot…

and…

So, in the spirit of “Bring Sally Up”, today’s WOD will be…

WOD:

“Bring Sally Up – TOTF Style”

Go through the “Bring Sally Up, Bring Sally Down” song doing the following movements:

-Back Squat (135/95)

-Push ups

-Leg Raise (feet don’t touch the ground)

-Ring Rows

*3 min rest between movements

X-tra Work:

None: Rest

There’s still time to sign up for tomorrow’s Spartan Race in Lincoln!  Or, go down there and cheer on Coach Mieke and others from TOTF!

S/S/S:

Push Jerk Behind Neck

2.2.2.2.2.2

Increase weight each set

Post highest weight successfully done to Comments/LogWOD

Video courtesy of Again Faster.  The only thing I would say that is different than the video is hand position.  Instead of going snatch grip, use what is comfortable.  If mobility allows, go closer to your regular Push Jerk grip.  Find what works for you today.

WOD:

100 Burpees For Time

Post time to Comments/LogWOD

Compare to 11May2013 (Click here for a refresher)

X-tra Work:

Beginner) 30 Push Presses @ 95/65

Intermediate) 3x Max Handstand Push Up Hold+ 2 Clean and Jerks @ Bodyweight

Home work (Done on your own time outside of class):

DB/KB Mobility Drill for shoulder

Video courtesy of Mobility WOD.  Get KB/DB extended out like benching, turn thumb out (external rotation on shoulder)Drive shoulder blade into the ground.  Do 2 min per side.  Do a test-retest on OH mobility before and after this drill

Pic courtesy of Wiliiamstontoday.com

The good folks at CrossFit Vise have offered all our female members a free Women’s Self Defense Course this Friday, October 10th, at 6:30 pm.  The info we got was…

“Ladies Only, Self Defense Course
There will be a short presentation followed by hands on practice of self defense techniques useable in different situations. Come learn how to protect yourself in the case of emergency. It may just save your life one day.
This event is open to the public and is FREE.

The age limit for participation is 15 years or older but please do come even if you have small children. Vise has a kids playroom and we will have someone to watch kids while you participate.

This event is open to all ladies. No men, except for the instructors, will be present. ”

If you click on the above picture, it should take you to a map from Offutt to CrossFit Vise.  Their address is 1718 Madison Ave, Council Bluffs, IA 51503

Don’t miss out!

WOD:

7 Rounds For Time:
4 Dead lifts @ 315/255
30′ Farmers Carry @ Bodyweight
200M Run

Post time to Comments/LogWOD

Video courtesy of Paradiso CrossFit.  Some quick tips for the farmers walk

X-tra Work:

Beginner) Dumbell Row 3×8 w/half Farmers Carry weight + 2x400M Run

Intermediate)

3 Rounds For Time:

4 Pendlay Row 185/135

2 Power Cleans 185/135

Video courtesy of Glenn Pendlay.  Basics for the Pendlay Row.

Home work (Done on your own time outside of class):

Spine Decompression – hang from bar, total 5 minutes of hanging

All of us at TOTF would like to wish safe travels to Eugene Fan on his new assignment to Korea.  Thanks for all the help over your time here!  See you down the road!

S/S/S:

Kipping or Butterfly Pull-Up Progression

Video courtesy of CrossFit HQ.  Chris Spealler going over efficiency tips for both the kipping and butterfly pull up.  See if you can apply some of these keys to your work today.

WOD:

Virtual-Thruster Double Fran:
21-15-9, 21-15-9
-No-weight Thruster
-Any Pull Up version of your choice

Post time to Comments/LogWOD

Focus on full extension at top of Thruster (Active Shoulders) & full depth squat at the bottom

Focus on fluent pull-ups

X-tra Work:

2x2Min Squat Test

* In between sets work hip mobility or tight areas

Home work (Done on your own time outside of class):

Prep for Deadlifts (Mobility drills on poster)

S/S/S:

Overhead Squat

Find 2RM

Post 2RM to Comments/LogWOD

Video courtesy of Crossfit HQ.  An oldie, but goodie on positioning.  Affiliate cup repeat champ members Tommy Hackenbruck and Taylor Richards-Lindsay going over what “active Shoulder” in your Overhead Squat position should mean.

WOD:

Snatch Complex @ 80% of 2RM Overhead Squat:

5 Rounds
3 Hang Power Snatch
3 Snatch Grip Push Jerks
3 Back Squat

Rest 90 Seconds between rounds

Post weight used to Comments/LogWOD

X-tra Work:

pic courtesy of DavidLasiner.com

Dumbbell Bulgarian Spit Squats

3×8 W/ heaviest dumbbells possible

Home work (Done on your own time outside of class):

Find Max Wall Squat Sit

Pic courtesy of Reebok Spartan race.

If anyone is signed up for the race October 12 in Lincoln, there is an open team for CrossFit Team Offutt Tactical Fitness, heat starting 1130.

Also, we have an extra registration paid for, but don’t have another person to go.  If you or anyone you know wants it, it only costs $35…. Registration right now is $90, $60 for mil/Leo.

Email us at totactfit@gmail.com

and we will get you in contact with the Team Captain.

S/S/S:

Every Minute on the Minute for 8 Minutes:

-2 Bench Press Blast-offs @ BW or 70% 3RM*

-2 Plyo Push-Ups

* 3 sec hold on chest

Post weight used to Comments/LogWOD

For Plyo Push Ups, place a 45# plate just outside each shoulder width.  Get in push up position, go chest to deck, explode up and have hands land on plates.

WOD:

In 10 minutes complete in any combination:
100 Alternating Kettlebell Snatches 1.5/1 pd.
(at least 25 each side)
50 Handstand Push ups
100 Double Unders

Post time to Comments/LogWOD

X-tra Work:

Beginner) 3x Pull-Ups

Intermediate) 3x Max Weighed Chin-ups

Home work (Done on your own time outside of class):

Banded Overhead stretch x 3 min ea

Banded Chest Stretch x 3 min ea

Pic courtesy of CrossFit HQ

WOD:

“JT”

21-15-9 reps, for time
Handstand push-ups
Ring dips
Push-up

Post time to Comments/LogWOD

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

X-tra Work:

None

Homework (done on your own outside of class):

Active Recovery

S/S/S:

Clean High Pull 1.1.1.1.1.1

Increase weight each set

Post heaviest weight used to Comments/LogWOD

Video courtesy of Technique WOD.  Watch up through the 4:30 mark for the info on high pulls.  These move is essential to teach you to get the most power out of the hips to get the bar as high as possible.  Why do we practice these?  So when we do our cleans, we will have the bar as high as we can, giving us time to get under the bar for either a power or full clean.  Also, do NOT start pulling with the arms until your hips, knees, and ankles are fully extended (triple extension).

WOD:

For Time:

-Cash-in; 400M Run

Then…

-4 Rounds:

  7 Lateral Burpee Over Bar

  4 Power Cleans @ 70% of ending Clean High Pull

-Cash-out; 400M Run

Post time to Comments/LogWOD

Video courtesy of CrossFit Artis.  For the lateral burpees, line up on either side of the bar, drop down so your body is parallel with the bar, spring up, hop over the bar, land, repeat the other direction.  Jump and land with feet together.

X-tra Work:

Beginner) Barbell Shrug 8×3 @ 185/135

Intermediate) Jerk from Rack – find 1 Rep max

Homework (done on your own outside of class):

Shoulder Flexion Mobility: 3×20 Y’s above head while keeping elbows against wall

Photo courtesy of CrossFit Games.  In case you missed watching them live back in July, ESPN is airing the events from the 2013 CrossFit Games.  Click on the picture to go the the Games website for the schedule and times ESPN and ESPN2 will be airing it.