CrossFit Team Offutt Tactical Fitness

Pic of CrossFit Omaha’s own Stacie Tovar on her recent visit to TOTF.  Good luck to Stacie as she competes in the 2013 CrossFit Games this weekend.  The Games kicked off Wednesday with three events.  Stacie is currently sitting in 14th place.  Will she make a run for the podium?  Tune in to find out.  Click on the picture to see the coverage schedule for the CrossFit Games website, ESPN3, and the live final hour that will air on ESPN2 this Sunday.

S/S/S:

Back Squat

3×5

Add 10 pounds to weight used on 16Jul (click here for a refresher) or 75% of your 1RM if you weren’t here

Post weight used to Comments/LogWOD

Speaking of posting, should you find yourself saying “You know, I was there on the 16th, but I have no clue how much weight I used”, then ask yourself why you didn’t either write it in a logbook (like we advise you to every day), post it in a comment on this page (as I ask you to EVERY day), or post it in LogWOD (as we have set up an account on that website for this exact purpose).  Far too often I hear athletes complain that they don’t think they are getting stronger, faster, better.  So I ask them “Can I see your logbook?”, and I get the “I don’t have one” shrug.  How can you improve if you don’t track what you are doing?  Want results?  Follow what we tell you to do, track your progress, make smart choices.  Repeat often.

WOD:

“Hypoxic”

4 Rounds. 1minute per station:

1. Jump Ropes (single unders)

2. Air Squats

3. 50m Shuttle

4. Step Ups (24/20”)

5. Rest

Score = Total reps (One 50M shuttle run = 1 Rep)

Post score to Comments/LogWOD

This WOD will work like Fight Gone Bad.  The clock will not stop for the full 20 minutes.  You will move from station to station at the top of every minute.

Cash Out:

Calf mobility – 2 min per side

Couch Stretch – 3 min per side

Firebreather Piece (Done outside of class on your own time):

Beginner & Intermediate: Work on Turkish Get-Ups

Video courtesy of CrossFit HQ

For those who haven’t seen yet, the Field House has gotten us some new Strongman toys to play with.  We now have one set of Farmer Carry bars (46 pounds a piece) and a Log Bar (62 pounds).  We will keep these set over by the tractor tires.  They are available to the public at any time the gym is open.  Please help us keep these in good shape, as they are YOUR equipment.  If you need help in using these, feel free to talk to any of our coaching staff.  Enjoy!

S/S/S:

Bar Muscle Up Progression Part One

Video courtesy of Gymnastics WOD.  Over the next few weeks we will be doing a series of progressions to work towards Bar Muscle Ups.  Not too long ago, Carl Paoli put together a good series on the matter.  In this series Coach Carl breaks down the Bar Muscle Up movement into a few strength and skill progressions to help you pull up over the bar and into the support position.

In this first video, Carl discusses the strength component required for the Bar Muscle Up, where having a hip-to-bar pull up is ideal. To start, practice your chin-to-bar pull ups, chest-to-bar pull ups, and then your belly- or hip-to-bar pull ups to get the height required to clear the bar.

WOD:

“March of the Martone”

4 Rounds For Time:

20 Kettlebell Power Swings (1.5/1)

20 Kettlebell Goblet Squats (1.5/1)

20 Alt. One Handed Kettlebell Swings (1.5/1)

20 Kettlebell Goblet Lunges (1.5/1)

Post time to Comments/LogWOD

This workout is made with CrossFit HQ Staff member Jeff Martone in mind.  He is the guy who handles the Kettlebell Trainers Course.  In the seminar he covers some different KB moves that we’ll cover today, which include…

The Power Swing

Video courtesy of CrossFit HQ.  In the words of Jeff Martone, “Russian swing I like teaching first ’cause it helps people with the mechanics. Once you get your mechanics squared away there, then you can move up,” Martone says at this CrossFit Kettlebell Trainer Course at Progressive F.O.R.C.E. CrossFit in Las Vegas.
He continues: “The power swing is gonna generate a little more force. Then you’ll see when we get to the American swing … how easy it is because all your mechanics are dialed in.”
The power swing shortens the distance the weight travels as the kettlebell is pushed down. It’s more grip intensive and more taxing in general, Martone explains. Still, there is always rapid and full hip extension, he notes. And your grip should be tight enough to lock down the kettlebell.
“Floppy top—don’t want that,” Martone says.
He compares the power swing to a ball slam.
“When I push down, guess what? My butt is still tight, my hips are still locked straight. Boom. It’s pushed. Then hips go back. It’s gotta be in that order.”

Goblet Squat

Video courtesy of Northstate CrossFit

One Handed KB Swing

Video courtesy of CrossFit HQ.
“One of the benefits of the one-arm swing is it works your back in a different way … and it’s working your grip more because now you’ve got the same weight in one hand,” Coach Martone explains at this CrossFit Kettlebell Trainer Course.
Among the drills Martone recommends is the half-rotation switch, allowing a change of hands in mid-air. The hands come together like a clap, and each stays in the same corner of the handle.
“It’s easiest, really, to switch where it’s weightless. You don’t have to even stop,” he says.
Next is the hand-to-hand switch where the handle stays horizontal.
“Again, that’s gonna help with later on,” he says, “when we’re doing our snatches.”

Goblet Lunges

Video courtesy of Evolve Training Systems.  Same movement this guy does, but with the KB in the Goblet position.

Cash Out:

Banded Shoulder Overhead stretch – 3 min per side

Mash triceps – 2 min per side

Firebreather Piece (Done outside of class on your own time):

Rest

Big shout out to Angie Hobbs, who got Third Place in her first ever Strongman/woman competition at the Iowa State Games.  Was awesome to watch!

S/S/S:

Speed Deadlift

15 Rounds of 1 rep at 60% of your 5RM

Take 45 seconds rest after each rep

Post weight used to Comments/LogWOD

So, we set our 5RM last Friday (click here for a refresher).  Use 60% of that weight for these reps.  for the rest, as soon as you put the weight down, look at the clock.  Start 45 seconds later.  Repeat until you complete 15 rounds.

Video courtesy of Jeff Coffey.  the rep I want all of you to pay attention to is the second rep at 225 (:18 to :19 second mark).  That is the speed you should be at when doing these reps.  Now, that doesn’t mean shoot your ass in the air and get all out of position.  If you notice, Jeff winds up his hamstrings prior to the rep.  By doing this he puts tension in the hamstrings and hips, and gets his back in a straight position.  He is now coiled like a spring.  As he explosively opens the hips, he still has hips and shoulders raise at the same time.  He doesn’t turn this into an ugly version of a stiff-leg deadlift.  Efficient movement done FAST!  Do likewise athletes,….do likewise…

Mobility Work:

Posterior Chain Mobility

Video courtesy of Livethesweatlife.  Do this sequence first, followed by….

Video courtesy of Mobility WOD.  Spend about 10 minutes un-gluing your butt….

Cash Out:

Glute Ham Raise 4×12

Firebreather Piece (Done outside of class on your own time):

Beginner:

Barbell Row 3×5

Intermediate:

6 Min AMRAP: 15-12-9*

Box Jump (24/20)

Alternating One-Arm Kettlebell Snatch (1.5/1)

*Once you finish your set of 9 KB Snatches, start back at 21 Box Jumps.

Look who’s back!!  Hide your bacon folks, Coach Sergio is stateside again!  Glad you got back safe dude!

S/S/S:

Bench Press

5×5  @ 70% of your 1RM

Post weight used to Comments/LogWOD

If you don’t have a 1RM, during warm up, try 75% of your body weight.  If you can handle it easily for 5 reps, move up 10 pounds, if too heavy drop by 10.  Once you find a weight where you can get five reps, but not easily, use that for all 5 sets.

WOD:

“The Green Sea”

15min AMRAP:

500m Row

15 Handstand Push Ups

15 Front Squats (225/135)

Post completed rounds to Comments/LogWOD

*Focus = Strength, not metcon.  This means, if you cannot go RX’d on this WOD, pick your scale correctly.  The degree of difficulty for the HSPU and the weight for the Front Squats are designed to push you.  Unless you’re a top level athlete, you should not be flying through these reps.  If you scale down so low that you ARE flying through them, that means you scaled too much.  Test yourself today!

Cash Out:

Banded Anterior Hip Mobility – 2 min per side

Videos courtesy of Mobility WOD.  Do drill 1

Banded groin stretch – 2 min per side

Firebreather Piece (Done on your own outside of class):

Beginner:  3x Max Rep Dips

Intermediate: 4×6 Weighted Push-ups- Put plate on back

If you’re not at the 0900 class, the only other acceptable place to be is Ames, IA on the campus of Iowa State to watch TOTF’s own Angie Hobbs compete in her first Strongman/woman Competition.  Let’s get a TOTF cheering section going! Click on the picture for more info on the event.

WOD:

“Lynne”

5 Rounds for Max Reps:

Bench Press (at bodyweight)

Pull-ups

There is NO time component to this WOD. 

Post total reps to Comments/LogWOD

Last time we saw this WOD was Oct13th, 2012.  Click here for a refresher.

Team up with someone so you’ll have a spotter and rest while they are going.

Cash Out:

Barbell Shoulder Smash – 2 min per side

Pec/ pec minor mash w/ lacrosse ball – 2 min per side

Banded Internal Rotation

Video courtesy of Mobility WOD

Firebreather Piece (Done on your own outside of class time):

Routine Mobility

You should always stop by TOTF on the weekends, you never know who you’ll see.  Always great seeing CrossFit Omaha’s Paula Miller, Jenn Grass, and 2012’s 12th Fittest Woman in the World, Stacie Tovar stop by (oh, and Stacie’s husband, Dustin, who was taking the pic).  You guys are always family out here!

S/S/S:

Deadlift- Establish 5 Rep Max

Post highest successful 5 rep set to Comments/LogWOD

Last time we set a 5RM on Deads was on 1May2013.  Click here for a refresher.

WOD:

“Tabata What!?!”

32 Intervals of 20sec Work, 10sec Rest. Clock does not stop

8 Intervals – Box Jumps (24/20)

8 Intervals – Thrusters (45/35)

8 Intervals – Double Unders

8 Intervals – Sumo Deadlift High Pull (45/35)

Score = Total Reps

Post reps to Comments/LogWOD

Cash Out:

Couch Stretch

5min total per leg

Firebreather Piece (Done on your own outside of class time):

Beginner & Intermediate
4×10 Reverse Hyperextension

I usually don’t post anything personal about me on this page as to me, this site is about all you guys and your accomplishments and great moments.  But I wanted to take this moment to say thank you to everyone who welcomed this little angel to me and Erin’s life.  Your kind words and prayers helped us through a very interesting first week and I can happily report that Abigail Christine LeClaire is doing well and reppin’ the TOTF colors!  Once again, from the bottom of our hearts, thank you to my TOTF community!

Coach D

WOD:

“Birds of a Feather”

Partner WOD

4 Rounds For Time:

-50KB Snatch from hang (1.5/1)

-100 calorie Row

*Only 1 person works at a time

Post team member and time to Comments/LogWOD

Video courtesy of CrossFit HQ.  Clip from the Jeff Martone-led Kettlebell seminar.  If you’ve already mastered the kettlebell swing, the mechanics for the snatch are already in place, he explains. Martone starts with cleaning the bell and pressing it overhead. He notes the importance of the thumb being back or else the weight comes over the head and the tricep will tire more quickly.

On the swing for the snatch, you want to see your hand at 45 degrees, Martone says.

“The quicker you stick your hand in that handle … the softer that kettlebell goes on,” he notes. “So, hip, shoulder back, good hand position, once you get there—boom—and you’re right up.”

Cash Out:

3×15 GHD sit-ups

2xMax Strict Stationary Dips

Firebreather Piece (Done on your own outside of class time):

Rest

Courtland flying the TOTF colors at Tori Station, Japan.  My question is, how you gonna get down? 🙂

S/S/S:

Weighted Pull-ups 5×5

If you can do weighted, do strict

Post weight used to Comments/LogWOD

Video courtesy of CrossFit HQ.  Feel free to try any variation of holding onto the weight.  Only things that need to stay consistant.
1. Both hands in a pull up grip, not chin up.
2. No kipping.  Today is about strict
3. No pez head. Keep neutral head position.

Continued Skill Work:

1) 10min work Headstand to Handstand

Videos courtesy of Gymnastics WOD.  In this video, Carl describes the idea head position to hold a headstand where the neck is aligned with the body as a system. Once you are comfortable with your head position in this tripod/headstand hold in a globally flexed position, then it becomes easier to transition to neutral and globally extended positions that you find in straight-body headstands and handstands.

2) 10min work Handstand Push ups

For this, we’ll give you the option of either going through the progression Carl Paoli demonstrates or going right into kicking up onto the wall and working handstand push ups.  In the case of the latter, hands push up width, index finger pointing at the wall, elbows pointing back. A decent distance (6-10”) from the wall so that when we kick up, our butt does not push us off. Kick up with arms extended (one leg drives off the ground, the other leg leads to find the wall). Lower yourself down with elbows pointing to the opposite side of the room (coming into a loaded position with external rotation; when elbows flair out shoulder goes into ugly and painful internal rotation). Drive up by pressing through the ground until fully extended with hells touching the wall at the top. During this movement, the head will move similar to the press. When you are in full extension, press head forward through the arms. As you lower yourself head will actually be received in front of the hands.

3) 10min work Handstand Walk

Video courtesy of Dogtown CrossFit.  Things to remember in Handstand walking; keep a tight core and active shoulders. Think about pointing toes, squeezing butt, tight tummy, and active shoulders. Movements for HS walk comes from hips, core, and shoulders; Not arms. You will want to learn how to shift their weight/hips from side to side either on a box, the wall, and eventually the floor. While handstand walking, you should still be able to see your hands (not looking up) and thumbs under head. Biggest problem we see is soft or weak cores. Think about trying to balance a broom or PVC on one finger. As long as that object stays stiff, it is easier to balance. What would happen if that broom or pipe was soft or made of rubber. It crumbles or falls over. Stay tight and rigid.

Cash Out:

10 Cartwheels

5 Round offs

3 Rope Climbs

Firebreather Piece (Done on your own outside of class time):

Beginner & Intermediate:

3x Max Dumbell Rows

Intermediate: Tabata Chest 2 Bar Kipping or C2B Pull-ups

Pic from this past Saturday’s running of “CAN!”  to send off Drea and Gavin.  Great turn out from a great community.  We’ll miss you guys!!!

Afternoon TactFitters,

Due to scheduling issues, today’s 1730 class is cancelled. We apologize for any inconvenience.
The WOD is still up on the board, so feel free to do the WOD on your own.
Coach D

S/S/S:

Back Squat 5×5

Use @ 70% of 1RM

Post weight used to Comments/LogWOD

WOD:

“Game Day”

5 Rounds For Time:

20m Barbell Overhead Walking Lunge (135/95)

100 Single Unders

25min cut-off

Post time to Comments/LogWOD

Video courtesy of CrossFit Artis.  CrossFit Artis owner, Jon Day demonstrating the Barbell Overhead Walking Lunge.  Keep your core engaged to help secure the active shoulder position throughout the movement.

Cash Out:

800m Row

Lvl 3 Damper

20 s/m (stroke rate)

Firebreather Piece (Done on your own outside of class):

Beginner (one year CF Experience of Less) : Weighted Sit-Ups with Kettlebell –  5×10

Intermediate(Over one year CF experience): 3 Rounds for Quality:

15 GHDs

10 Box Jumps  (30/24)

S/S/S:

Press 5×5–Use 70% of 1RM

Post weight used to Comments/LogWOD

WOD:

“Pass on the Left”

For Time:

50 Power Cleans (135/95)

1mile Run

50 Burpees

20min cut-off

Post time to Comments/LogWOD

Video courtesy of Rogue Fitness. Matt Chan demonstrating the Power Clean.  Take note of the solid landing position Matt hits on the Power Clean.  this is the most effective receiving position.  The most common mistake I see here is when folks land with their feet too wide and ribs pointing forward.  This will lead to back issues and does not allow the body to be in the right position for a quick elbow whip/front rack position.  Land with the butt back when you hit that quarter squat.

Cash Out:

Catch Breath

Use lacrosse ball on glutes/hams while sitting on  a box

Video courtesy of Paradiso CrossFit.  Use this technique on the glutes and hams.

Firebreather Piece (Done on your own outside of class):

2x Max Dumbell Presses

Use DB equivalent of weight used in S/S/S