CrossFit Team Offutt Tactical Fitness

Pic courtesy of CrossFit Lake Mary

With this being the final week of Regional Competition, we wanted to give you a taste of whatthe first day of Regionals felt like for the 48 best athletes in the region…

WOD:

2013 Regionals Day One Individual WODs 1 and 2:

“Jackie”
For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

5 minutes later…..

7 Minute ladder of 3 Overhead Squats

For “Jackie”, the athlete will begin on the rower with the handle in the rack and their hands off the handle. At the call of “3-2-1 … Go!” the athlete will begin rowing and rows 1,000 meters, then gets off the rower and moves to a designated area to perform 50 thrusters. After the 50th thruster, the athlete moves to the pull-up bar and performs 30 pull-ups. Once the 30th pull-up is complete,  the workout is finished.

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For the Overhead Squat Ladder, the athlete will have 7 minutes to perform 3 overhead squats at increasing weights to the highest weight possible. Each athlete will begin with a barbell loaded to one of four starting weights of their choice (see below) and a stack of plates. It will be the athlete’s responsibility to load the bar to the correct weight each lift. Once the event begins, the barbell may not get lighter throughout the 7 minutes. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments.

Athletes will not have a rack, but may get the barbell into the overhead position using any technique they choose. If the athlete uses a full squat snatch to get the weight overhead that will count as the first repetition, as long as all the overhead squat requirements are met.  After a squat snatch, the athlete must perform two additional overhead squats to complete the set.  If you want to do the same as the athletes at Regionals, then your choice for starting weights are..

Men’s starting weights (pounds):  135, 185, 225, 255
Women’s starting weights (pounds):  85, 125, 155, 175

If you cannot do the lowest weight listed above, start with a weight you can handle and move up from there.

Post highest successful 3-rep to Comments/LogWOD

Videos courtesy of CrossFit Games.  Footage from the final heat of Event 1 at the North Central Regionals. And….

Event 2 and 3. Why am I showing you Event 3?  Check out the Firebreather Piece!

Cash Out:

RECOVER!

(read: Mobility.  Pick one drill per body part and do it for 2 min)

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

Event 3 from Day 1 of Regionals

For Time:
30 Burpee Muscle Ups

S/S/S:

Pic courtesy of CrossFit Oahu

Split Jerk from Rack 8×1 @ 83% of 1RM

Set starts every minute

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Video courtesy of Mobility WOD.   With as much as we have to get through to get you prepped for the jerk, we won;t have time in class to do the above mobility piece, but I HIGHLY suggest you make it in 10-20 minutes before class and do both movements K-Starr shows you.  These will be key to proper hip and spinal position as well as opening up the shoulders to allow you to hit the most secure active shoulder position with the weight overhead.  Who doesn’t want a stable active shoulder when you have weight overhead?  I’ll tell you who.  The person who likes having a bar crash on their head.

WOD:

3 Rounds for Time:
-10 Jerks from the back (135/95)
-50 Double Unders

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Video courtesy of CrossFit Minneapolis.  For the Jerk from the back, you have to show an actual jerk, meaning after you start driving the bar up, you must drop back under the bar.  You can do power jerk (as in the video) or split jerk.  Just remember, this is for time, so doing power jerk would result in faster turnover on reps.  Important note:  take care on how the bar lands on your back.  First off, don’t let it hit too high on you, as that will jack up your neck, but don;t aim too low or you’ll lose the bar.  Aim for the pocket the traps make.  Next, bend the knees as the bar makes contact to absorb the shock.  now, from a strategy standpoint, as you absorb the shock, you could drop right into the dip of your next rep.  Just make sure this is done safely.

Cash Out:

-Lunge with 1 dumbbell Overhead x 5 reps each side for 3 rounds

-Hang from bar – 3 min total

Video courtesy of Kevin Neeld

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

Rest

(Read: Mobility.  If you are skipping this, you’re fooling yourself.  If you feel you are at the level to be a Firebreather, then you should know the importance of mobility.  To skip it is to tempt failure)

Happy Late Birthday to the most enthusiastic and bad-ass coach we have, Mieke Oostveen!  And big thanks to all of the 0600 who did the 26 Birthday Burpees with her yesterday.

S/S/S:

Clean 8×1 @ 85% of C&J 1RM

Set starts every 90 seconds

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Pic courtesy of OW Resource.

Keep shoulders over the bar (not rounded), push knees back, when you hit close to the top of the thigh EXPLODE up with hips and high shrug, get triple extension (ankles, knees, hips), pull yourself under the bar, catch in a strong bottom of a front squat position.

WOD:

Tabata Handstand Push Ups

1 min break then…

1 Timed LAP (all the way around the track)

Score = Total Reps – 1 point for every 20 seconds of your run

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For your Hand Stand Push Ups, you can use Kipping or Strict, whichever works better for you.

Cash Out:

Stationary dips 4×12

Clean Pulls @ 120% of 1RM -4×5

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

Four sets for times of:
500M Row
50 Double-Unders
20 GHDs
Rest 5 minutes

Pic courtesy of Picket Fence Paleo.  Please join us the Saturday at the Pointe in Capehart Housing for our end of the 30-Day Paleo Challenge Pot Luck.  Show time will be 1 pm.  Only rule is, you have to bring a Paleo dish.  We will be announcing the winners of the Challenge as well.  Come, hang out with good folks.  Eat some good food.  #Community

S/S/S:

Snatch High Pull + Snatch

8×1+1 @ 83% of Snatch 1RM

Set starts every 90 seconds

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Videos courtesy of Bob Takano.  Example of the Snatch High Pull

Example of the Full Snatch.  Here Greg Everett nails 132 kilos, or 291 pounds.

So, today every round you will perform one Snatch High Pull, have the weight come to the ground, and then do one full (read: Squat) Snatch.

WOD: “20/20³”

20min AMRAP:

20 Abmat Sit-ups

20 Sumo Dead lift High Pulls (75/55)

20 Calorie Row

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Remember, with an AMRAP, goal is to keep the body moving at a constant pace through the entire time.  Come out of the gate too fast, and you’ll be sucking wind before you know it.  Go too slow, you won;t get as much work done as you possibly could.  Find the sweet spot.

Cash Out:

-Back Extension on GHD 3×10

-Banded Overhead stretch – 2 minutes per side

Video courtesy of Rogue Fitness.  Matt Chan properly demonstrates the back extension on the Rogue Abram GHD.  Remember,w it these, you are essentially curling your spine in a ball one vertebrae at a time, and then extending back out.  The whole time, the hips stay open.

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

One arm Snatch – Find 1 RM

You can use Kettle Bell, Barbell, or Dumbbell.  Shooter’s choice.

Congrats to our most recent class on On-Ramp Grads!  Welcome to the family, folks!

S/S/S:

Front Squat
8×3 @ 78% of your 1RM

Set Starts on the minute

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Video courtesy of Mobility WOD.  Prior to the start of your front squats, do the banded wrist stretch showed at the 6:25 mark.  Do this for one minute per wrist.

WOD:

4 Rounds For Time:
200M run
15 Burpees Broad Jumps – 6′ (long side of mat)

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Video courtesy of Team CrossFit USA.  For today’s broad jump, you only need to jump the distance of the long side of one of the mats on the floor (6 feet).  If you want to keep from having to jump all the way across the gym, once you land, turn around and do a burpee, and jump back to your starting point.

Cash Out:

Banded calf stretch 2 min per side

Banded Front Squat stretch 2 min per side

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

Every minute, on the minute, for 5 minutes:

3 Power Cleans (135/95 lb)
5 Chest-to-Bar Pull-Ups

On May 27th, our newest future CrossFitter was born.  Kyle and Jen Gundrum welcomed Ariana Lynn Gundrum to the world.  Congrats guys!

WOD:

Bear Complex

Without stopping or dropping the bar, complete the following sequence, seven times:

• Power Clean;

• Front Squat;

• Push Press (have bar land behind head, in rear-rack position);

• Back Squat;

• Back Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

Post highest successful round weight to Comments/LogWOD

Video courtesy of CrossFit One World.  Since your goal is highest load accomplished for a round, and you have 5 rounds to do this, I’d suggest do your first round with something relatively light so you get one round successfully under your belt.  And for the front squat and push press, they can be combined into a Thruster.  Same with the Back Squat and Back Push Press.  Just know, when you finish the back push press (or back thruster if it was combined with the back squat), as you come back to the front rack, unless you are done with a round, you only want to tap the bar on the floor and then go into your next rep.  Do not separate from the bar until you have finished a round.  Rest as needed between rounds.

Cash Out:

Roll out back, butt, hamstrings, calves, quads, forearms

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

3 Rounds For Time:
25 Hand-Release Push-Ups
50 Double-Unders

Pics courtesy of CrossFit Games.  Couple shots from friends of TOTF at the North Central Regionals this weekend.  Good luck to all of you!

From CrossFit Omaha: Stacie Tovar and Kyle Kasperbauer.  From Fit Farm: Katie Schmitz.

Also, good luck to Team CFO (Jonathan Pnigel, Bryce Teager, Pat Mohs, Katelyn Busacker, Addi Kahrs, Libby Dibiase, Dustin Tovar, and Shelly Bucholz),  and Justin VanBeek from CrossFit Hydro.   You guys are an inspiration!

In honor of their hard work, today’s WOD will be….

2013 Regional Event 6

For Time:
100 Double Unders
50 Handstand Push Ups
40 Toes2Bar
30 Shoulder to Overhead (160/100)
90 foot Walking lunge with bar in Front Rack

Time Cap: 15 minutes

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you get to feel what they will be feeling today 🙂

Video courtesy of CrossFit HQ.  Standards of movements for this WOD.  Only changes: there is no wall for you to crawl under to set up for your Handstand Push ups.  Also, you will be using a regular bar, as we have no fat bar axels.

See how you stack up!

Cash Out:

Roll out entire body

Don’t forget to watch coverage of the North Central Regionals this weekend at http://games.crossfit.com/

Well Homar, it’s partially Paleo 🙂

TOTF’s own Homar Sanchez will be putting on E-5 Friday in front of USSTRATCOM HQ (by the missiles) at 1000.  Would love to see a big TactFit showing one of our current shadow coaches and all around great guy!

S/S/S

Hang Snatch
6×1 @ 70%

Sets start on the minute

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Video courtesy of Rogue Fitness.  Matt Chan demonstrating the Hang Snatch.  Stand all the way up with the weight with hands in snatch grip.  Keep shoulders tensed as to not let them roll forward.  Bend at the waist, push the hips back, let the bar come to the top of the thighs (this will load up the glutes and hamstrings), then explode up, hit triple extension (hips,knees, ankles) and drop yourself under the bar to land in an overhead squat.

WOD:

For Time:

400M Walking Lunge

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Video courtesy of CrossFit HQ.  Some good pointers on proper lunge technique.  The good news, you won;t be using any weight.  The even better news?  YOu get to do 400M!

Cash Out:

-Couch Stretch x4 min per leg
-Mash Hamstring x3 min per leg

After the lunges, trust me, you’ll need it!

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

3 Rounds for Quality:
Overhead Squat x5 @ 60% of Snatch
10 Pull-ups
15 Box Jumps 30”/24”

Video courtesy of gymnastics WOD.  I know you’ve seen this one before, but anytime we have high box jumps, this lesson is always good to go back through.

S/S/S:

Handstand Push Up Progression- 10 Minutes Kipping Practice

Videos courtesy of Gymnastics WOD.  In this series, Coach Carl breaks down the progressions for the Kipping Handstand Push Up, one of the most popular movements. While it may be an impressive feat of strength to do a strict Handstand Push Up, athletes will often train with Kipping Handstsand Push Up as an assistance to scale the HSPU, to practice more volume, or to work on specific skill and motor control drills. Coach Carl discusses this movement from a position, strength, skill, and balance perspective to ensure you are executing this movement for quality.

In this first video, Coach Carl explains all the major components of the HSPU with out getting inverted. First, Carl demonstrates how to set up and establish a strong base for the HSPU. From there, Carl talks about how to engage the back to separate the knees from the elbows while in a headstand and load up the hips for a strong kip. The kip then is an explosive extension of the hips, executed at the same time as you push up through the shoulders. This movement pattern of a Headstand Kip to Push Up position is the same as a Headstand Kip to Handstand, and in the next video we will talk more about taking the movement to inversion.

In this video, Coach Carl continues with the same progression against the wall. Coach Carl starts by executing the same drill with chest against the wall from a distance of a body length, then progressively shortening the distance to the wall and increasing the angle of the HSPU until he is fully vertical. Next, Coach Carl flips around to execute the movement with back against the wall. It’s important to focus on the setup of the back position, loading the hips for the kip, and making the kick deliberate and aiming to finish in a strong overhead position. Push the head through the arms and look at the ceiling, not the floor, as you would with an overhead press and you’ll find your body finishing stronger and balancing straighter.

WOD:

For Time:
Ring Dips                                     10-9-8-7-6-5-4-3-2-1
KB Swings(1.5/1)(FB 2/1.5)  1-2-3-4-5-6-7-8-9-10

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Video courtesy of CrossFit HQ.  Always wonder why we tell youto turn the thumbs out at the top of a dip?  Kelly Starrett discusses the correct position at the top of the ring dip: external rotation with hands at 11 and 1. “To solve problems with ‘Hey, my shoulders hurt whenever I ring dip,'” Starrett says, “Look at where you started: internally rotated, shoulder forward, trashing the front of your shoulder.”

Cash Out:

-Banded tricep stretch x2 min per
-RDLs @ 50% of Deadlift 1RM 3×15

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

100 Kettlebell Swings 2pd/1.5pd for time; every rest is 5 Handstand Push Ups (do them at the end)

Just want to take a minute to say so long to another TOTF member.  Col Donovan Routsis, the now former 55 Communications Group Commander, is on his way to DC.  Safe travels, my friend.  See you down the road!

S/S/S:

Clean Deadlift into Clean Extension 3×3 @ 120% of Clean 1RM

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Video courtesy of Wil Fleming.  A good example between a traditional dead lift and a Clean Dead lift.  With the Clean Dead lift (as we will be doing today), the bar path begins with the bar coming back towards the body, so that means you need to get the knees out of the way.  Today we’ll focus on 1st and 2nd pull of the clean.  Focus on the bar path going back on 1st pull, then continue to push knees back, keep shoulders over the bar as you come up, then explosively open the hips and shrug up HARD for the 2nd pull.  Finish with triple extension (hips, knees, ankles)

WOD:

4 Rounds:
10 Toe2Bar
12 Alternating Kettlebell Snatches (1.5/1) (2/1.5 for FB)
200M Run

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Goal= Go unbroken per movement.  Meaning when you start your Toe2Bar, go unbroken.  Then, rest as needed before starting KB snatch, but do what you can to go unbroken.  Then, don’t stop during run.  This is a training day, where we want perfect form in the moves over speed.  The unbroken aspect is to push your endurance through the movement.  Can they keep perfect form and NOT stop per movement?  Challenge yourself! Doing it for time is an afterthought.  The goal is UNBROKEN!  This means if you want to mark this as RX’d, then each section must be done UNBROKEN.

Cash Out:

-Reverse Hyper extensions with a 3 sec negative – 4 rounds of 20
-Hang from pull up bar x 2 minutes

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

Clean High Pull: Establish 3RM

60 Total GHD’s

TOTF member and current Shadow Coach David “Salt” Bacot (not to mention 2WXG Commander.  Notice how many Sq and Group Commanders we have at TactFit?  Talk about leading from the front!) representing TactFit at AllSport CrossFit.  Our legend keeps growing….