CrossFit Team Offutt Tactical Fitness

Tim Stiansen reppin’ TOTF at CrossFit Wichita.  With as much as we all travel, we just may be able to get the most photos at other boxes.  Consider the challenge thrown down to y’all when you go TDY, deploy, go on vacation, etc…

Strength:

Band Resisted Pullups 4 rounds of 5 reps

Complete in singles if need be

Anchor Band to ground w/ heavy KB or DB under pull up bar. Step through band and place above the hips. Goal = Getting the Reps in.

Write down what band you ended up using to your logbook and in Comments here.  If you aren’t able to do it with a band, go for a total of 20 strict pull ups.  If you are unable to do that, the coaches will have scaling options, but I have a feeling you will all do amazing! 

WOD:

“Posterior Dumbbell Complex”

5 Working Sets, Each For Load (try to increase weight ea round):
3 One Arm Dumbbell Dead Lifts
3 DB Row
3 One Arm DB Snatch
*Switch after the 9 reps

Post heaviest successful weight to Comment/LogWOD

So, start with the dumbbell in one arm, do 3 DLs, 3 rows, and 3 snatches, then switch to the other arm and do 3 DLs, 3 rows, 3 snatches.  This equals 1 Round.  Goal is to NOT let go of the weight during a round.  Rest as needed between rounds.  This means go all out during the rounds and increase the load each round if you can while maintaining good form.

Video courtesy of Dean Somerset.  Goal is keep the dumbbell inline with the middle of the foot.

Video courtesy of T-Nation.  Key to the one-arm dumbbell row is keeping the back straight.  No rounding!

Video courtesy of ReebokCFOne.  For Snatches, the dumbbell does not have to go to the ground for each rep.

Cash Out:

Posterior Flossing With Band

Video courtesy of Pardiso CrossFit.  Spend 2 minutes per leg

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

4hrs prior or after today’s WOD:
Choose one of the following:
-2mile Run For Time
-2500m Row For Time
-Bike 8miles

SCHEDULE NOTE!  The 1730 class for Wednesday has been moved to 1700 to accommodate the Pool’s schedule, which means……

SWIM WOD!!!

WOD:

4 Rounds, Each for Time:
100yd Swim (any stroke)
50yd Pull (arms only)
50yd Kick (legs only)
Rest 60 seconds

Post best round time to Comments/LogWOD

Video courtesy of Thumbsupswimming.  For the Pull laps, we’ll use a pool buoy

Video courtesy of Velo Press.  For the Kick laps, you’ll use a kick board

Cash Out:

3x:
-50yd Sprint
-Rest 60sec

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

Work up to a heavy 2 Rep Overhead Squat
Then….
Perform 2 Attempts at Max Reps with 50% of that weight, resting 5min btwn attempts.

Strength:

Banded Squat
4×4 @ 40% of 1RM for Back Squat

Post weight used to Comments/LogWOD

When adding bands, looking off the Rogue Fitness site, the blue bands we have will add 50 pounds of resistance, the green ones will add 65, the black will add 100 pounds, and the purple add 140 pounds.  Take this into account when adding bands.  Put which band and how many you used in Comments here and in LogWOD.
If you don’t have a 1RM on squat, goal is to be able to from the bottom of a squat (crease of the hip BELOW the knee) to legs and hips locked out in 2 seconds or less.  This means keep the weight under control as you come down in your squat (NO BOUNCING at the bottom!), once you hit bottom, EXPLODE up to the top, like you were jumping.  As some of you felt yesterday with the banded bench, the more you stretch the bands, the more resistance you will feel.  So, this will help you get stronger coming out of the hole and to lock out in a squat.  Why do we want to get stronger there?  So when you have a significantly higher load, you will have the explosive power to get out of the hole.  That’s why days like this, where we go with a lighter percentage but work speed and varying resistance, are so important to get you overall stronger, faster, fitter.

Video courtesy of Burnt Toast WOD.  You can use either a couple of heavy kettlebells or dumbbells to run the bands through.  Goal is tension through as much of the movement as possible.

Partner WOD:

For Time:
200 Push ups
200 Pistols*

Reps and Movements can be broken up however you choose. Only 1 person works at a time.

Post time and teammates to comments/LogWOD

*If only one or neither partner can do pistols, Automatic scaling = 500 Air squats between the two

TOTF’s own Kyle Gundrum knocking out some pistols at last winter’s TactFit Games.  Look how Kyle uses his arms out in front of him to work as a counterbalance.  Try this today when prepping for this WOD.

Cash Out:

Couch Stretch – 2 minutes per side

Mash Quads – 2 minutes per side

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

Squat Cleans:

3×60% of 1RM
3×60%
2×65%
2×70%
2×75%
2×80%

Strength:

Banded Bench
8×2 @ 40% of 1RM for Bench

Post weight used to Comments/LogWOD

When adding bands, looking off the Rogue Fitness site, the blue bands we have will add 50 pounds of resistance, the green ones will add 65, the black will add 100 pounds, and the purple add 140 pounds.  Take this into account when adding bands.  Put which band and how many you used in Comments here and in LogWOD.
If you don’t have a 1RM on bench, goal is to be able to push the bar from chest to lock out in 2 seconds or less.  This means keep the bar under control as it comes down to your chest (NO BOUNCING!), once it touches, press up as fast as you can.

Videos courtesy of Jay Fry and Bret Zerr respectively.  The point of both of these videos is not so much seeing how these guys bench, but the way they set up the bands.  Either set one band per side, connected to a heavy dumbbell or kettlebell, or run the band under the bench if only using one.  Key is to have tension on the band at all times on the lift.

WOD:

5 Rounds: For Load
30sec Max Dumbbell Press 50% of Press 1RM
30sec Handstand Hold
100m Sprint

Put total dumbbell reps completed in Comments/LogWOD.  Also in LogWOD, under comments, put the number of times you came off the wall before the 30 seconds was called.

The goal of this WOD is not to compete with anyone, but to do full-range proper reps with the weight.  The way this will work is for each round, everyone will start on the same time, finish at same time, hurry to wall, once EVERYONE is upside down, we’ll start the clock.  If you fall anytime during the 30 seconds, jump right back on the wall.  Once done, everyone will take off for the run.  Once everyone is back, we’ll reset.  It’ll be no longer than 30 seconds before we start the next round. Also, only put that you did this WOD RX’d IF you used 50% or more of your 1RM on strict press for the combined dumbbell weight.  (so, if my 1RM on strict press is 150, half of that is 75, so I need to use 37.5 pound dumbells or heavier for this to be RX’d.  If we don’t have the exact weight, round up to the next avaliable dumbbell.)

Once again, I want to stress that not EVERYTHING is a race.  Today’s WOD is about training your body to maintain proper position during the press and hit full range of motion for each set.  Your other goal is to keep your body in that same proper position, but when upside down.  This is the difference between testing and training.  If you don’t train properly, you will underperform or perform with bad positioning when testing.

Cash Out:

Pick 2 of the Shoulder Mobility Drills

Spend 5min on Each

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

3 Rounds Not For Time:
3-5 reps Strict Muscle ups
5-10 Strict Handstand Push Ups
Max time L-sit

TOTF member Kimberly Groeper finishing her third leg in the Heartland Relay.  Her team of 12 ran a total of 202 miles from Winterset, IA to Omaha, NE!  Kimberly accounted for a good chunk of that herself!  Awesome job. I always like posting photos of our great members doing remarkable things.  If you have anything you or someone else from the gym have done, shoot me a pic and I’ll get it on the website!

Day 100 of the 100-Day Burpee Challenge!

Yay!  We made it!!!!

Skill:

Push Jerk from Rack:
6×3 @ 70%
Set starts on the minute every minute for 6 minutes

Post weight to Comments/LogWOD

Video courtesy of Rogue Fitness.  Matt Chan with set up and execution of the Push Jerk when taking the weight from the rack.  Remember the sequence, Dip, Jump, punch, and land in a quarter squat.

now, the pay off for the last 100 days of fun…

WOD:

100 Burpees for Time

10 minute cutoff

Post your time to Comments/LogWOD

Video courtesy of Gymnastics WOD.  This is a throwback from 2012 CrossFit Open series dealing with Burpee efficiency.   Main point is getting the hips up high to land in that good jumping position, thereby saving your back.  More efficient burpees = 100 will be done quicker.

And from Carl’s site…

The Kip: You may be able to power and grind though 50 or more burpees with dirty push ups and then hopping… pulling… dragging your feet in, but things could quickly go down hill from there in the final minutes. If you recall your kipping skills on the bar and even your kipping Toes to Bar, think of doing those movements starting from your belly and really use your hip drive and hip closing to sweep your legs in and under you.

The Transition: If you’ve got the Kip working efficiently, you’ve essentially created plenty of useful tension and torque in your system that will do more than just sweep your feet in. Leverage the sweeping motion and push away from the ground at the same time to rotate and bring your chest up, similar to a gymnastics snapdown (http://www.youtube.com/watch?feature=…). Don’t waste the explosiveness of the kip, it’s like dry-firing a Shaman’s Bow that is your body and you don’t want to do that.

The Jump: The closer your feet are in together, the taller you’ll stand and the less you’ll need to jump to touch the target. With feet together you’ll also wind up more tension in your hamstrings to make the kick out easier. When you’re doing anything high-rep, consistency is key so always keep a check on your foot placement (not up at the target) and make your last rep look and pace like the first one.

Cash Out:

Banded OH stretch – 2 min per
GHDs – 4×20

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

Rest

Pic from our latest AM On-Ramp class.  So proud of each of you!  Welcome to the family!

Day 99 of the 100-Day Burpee Challenge!

one…..more……day!  One guess on what tomorrow’s WOD will be….

Skill:

Handstand Progression, Part Two:

Negatives – 3 rounds of 4 reps each round.

Video courtesy of Magnus Hultberg.  Get in a full handstand against the wall, then take five seconds to bring your head to the ground.  Come off the wall each rep and kick back up into a handstand.

WOD:

3 Rounds for Time:
100 Double Unders
10 Dumbbell Thrusters @50% of Barbell thruster 1RM
10 Toes 2 Bar
100m DB Farmer Carry (40#/20#)

Post time to Comments/LogWOD

Cash Out:

Heel cord mash – 1 min per
Couch Stretch – 2 min per

Firebreather Piece (Always done outside of class, on your own time):

Free HSPU Progression:
10 attempts to:
Hold headstand for 15sec + 1 push-up to handstand

Video courtesy of CrossFit DPC.  Try getting into a tripod, then to a headstand, then to a push-up to a handstand.  Just work on keeping the core tight, and get to a full lock out.

Day 98 of the 100-Day Burpee Challenge! That means TWO DAYS LEFT!

S/S/S:

Clean Lift Off Intro.

Video courtesy of Irish Marc.  Notice the trajectory of the bar in the first pull.  The bar travels BACK as you go up.  Very small movement, but very needed.

Halting Clean Deadlift

6×2 @ 80%

Set starts every 90 seconds

Post weight used to Comments/LogWOD

Really focus on the Clean Deadlift and doing it correctly. Tip: you can add 10 lbs to your lift if done correctly.  

The Set up: Have the body in the clean position setup rather than deadlift setup: meaning hips will be slightly lower, but still above the knee. 

The Execution: For the halting part of the lift, stop the bar right at top of the knee, then finish the clean.  Keep your shoulders over the bar until you open the hips (tip: think hard and fast!).

WOD:

Seated box jump
3×5

Video courtesy of EFT Sports Performance.  5x NCAA D1 All American Aja Evans. 48 inch Seated Box.  Start with sitting on a 20″ box and jump to either 20″ or 24″.  Work height up every round.

Post highest successful set to Comments/LogWOD

Cash Out:

3×10 Back Extension on GHD

Firebreather Piece (Always done outside of class, on your own time):

60 Total GHD’s + 30 Ring Muscle Ups broken up however suited
Mobility Attention: IT Band/ Lats/ Front Delt-Pec

Head coach and President of Team Offutt Tactical Fitness, Dave LeClaire, repping our box at CrossFit Waikiki! Look at that tan! Go out on trips often? Take a picture of you and your friends doing a handstand & we will post it on the site!

Day 97 of the 100-Day Burpee Challenge!

3 Days left!!!!

Strength:

Power Clean:

3@50% of 1RM
3@60%
3@70%
3@75%
2@75%

Set starts every 2 minutes

Post highest weight used to Comments/LogWOD

Video courtesy of Rogue Fitness.  Matt Chan demonstrating a Power Clean.  Important things to remember.  Set up similar to deadlift, but drop hips slightly more (still don’t let hips go below knee in set up).  Keep shoulders over the bar until you violently open the hips (but don’t roll the shoulders).  As you open the hips, get the triple extension (ankles, knees, hips), shrug hard, then drop to a quarter squat to recieve the bar, and whip the elbows QUICKLY!

WOD:

Pic from last year’s CFO Throwdown.  Just like Vashon did then, you will be going all out on your rowing because….

Partner WOD
Complete 2 rounds:
200M Row/ Max Push-ups,
150M/Max PU
100M/Max PU
50M/Max PU

20 min cutoff

Score = Add total row times together.  Subtract 1 point for every push up completed.  Lowest score wins.

If you do not complete the WOD in 20 minutes, you automatically fall below the teams that do.

As a Team WOD, this one won’t go in LogWOD, but feel free to share results and team members to Comments

Cash Out:

-Banded Lat stretch -2 min per side
-Banded Front Squat/Tricep stretch – 2min per

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

Clean Extension from Hang (*quick Romanian Deadlift): 5×3 @ 80% of Clean 1RM
Mobility Attention: Hip Flexors

Logan at CrossFit Santa Rosa repping CrossFit TOTF!

Day 96 of the 100-Day Burpee Challenge! (Only 4 days to go, tactfitters!)

SKILL:

Handstand Push Up Progression

Step 1- Handstand Hold:
Hold on wall with good shoulder position for 3 rounds of 30seconds (or until form breaks)

Video courtesy of Gymnastics WOD.  In this video, Carl Paoli explains why practicing Handstands with your chest against the wall is better than with your back against the wall. Carl demonstrates ways to get into, scale, and balance the handstand (with chest against the wall) that is otherwise not possible with the handstand (with back against the wall).  Try both versions today if you want to feel the difference.

WOD:

4 Rounds Not For Time:

Sandbag complex:
3 of each until you move on to the next…
Deadlift
Hang Clean
Front Squat
Shoulder to Overhead
Shoulder Get-Up

Increase weight each round (modeling after the Bear Complex)

In other words:

-do three deadlifts with a sand bag

-do three hang cleans, etc…

-all the way through to three shoulder get ups.

THIS COMPLETES ONE ROUND. YOU WILL GO FOR  FOUR.

Video courtesy of MBody Strength.  For Shoulder get ups with the sandbag, go through the same sequence you would for a Turkish Get Up, just instead of holding a dumbbell/kettlebell overhead, you will have the bag draped over a shoulder. This takes quite a bit of skill, so make sure you’re ready for the difference before increasing weights.

Cash Out:

-Reverse Hypers 3×20-   increase weight as each set begins
-2 Minute hang from pullup bar with pronated grip

Firebreather Piece (Note: this is always done outside of class on your own time):

Handstand Walk Progression: Work on lightly falling against wall as you get into your handstand. Increase distance on the attempt once comfortable with the previous successful handstand walk. Suggestion: Use the combat wrestling mats, so long as you take your shoes off & there is not a class in session.

Mobility Attention: Upper Thoracic

TOTFer, Mark Allen, reppin’ at Brickhouse CrossFit in VA.  Remember, if you hit a box while traveling, get a pic!…extra points for handstand…double that for one-arm handstand…or pistols in the snow…or a human clean….get creative!

Day 95 of the 100-Day Burpee Challenge!

Final week!  Would really stink to miss a day and have to make it up on the next day….

Starting today, we will see an increase in Olympic lift variations in the strength portion of our workouts.  The reason for this is to help build upon what we’d started on Friday, 3May2013.  This is the next evolution in our strength building area.  Over the last few months, we’ve helped to establish a good basic strength foundation (mainly through press/squat/pulling movements).  Now, we are going to add speed, accuracy, and balance to the mix.  It takes time to get proficient in these lifts, and we hope what we have in the works over the next few months will help.

Skill/Strength

Snatch Push Press:

7×2 (60% of Snatch 1RM.  A lot of you should have set a new 1RM last Friday)
Sets start Every Minute On the Minute

Post weight used to Comments/LogWOD

Video courtesy of Travis Cooper.   For the Snatch grip Push Press, take bar out of the squat rack with your hands at snatch grip.  Keeping the torso upright, do a controlled shallow dip, and then drive up quickly, letting the hips pop the bar off your shoulders.  Have your arms and shoulders finish the lock out.  Notice a key point in this video: Travis bends his knees as the bar comes back down on his shoulders.  This will help absorb the shock.

followed by….

Snatch Balance:
5×2 Working up in weight (5 min prep then sets start every 2min)

followed by…

Every Minute on the Minute for 9 minutes

1 Snatch Balance @ Heaviest weight from above

Post weight used to Comments/LogWOD

Video courtesy of CrossFit HQ.  Coach Bergener going over the set up and execution of the snatch balance.  Feel not that stable at the bottom of your snatch?  These will help!

Cash Out:

Strict Pull Ups

4×12

Rep counts if you get chin above the bar

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

2 Position Paused Snatch High Pull:

5×2 @ 110% of ending snatch balance weight

Video courtesy of Joeperformanceone.  Chris Lee hitting the 2 position snatch.  Do one rep of from the ground, then, hold on to the bar, and go from the hang.  Goal is not to let go of the bar until after the hang snatch.  And yes, full squat on both.