CrossFit Team Offutt Tactical Fitness

Day 93 of the Burpee Challenge!

Today’s Hero WOD has special meaning to one of our members, James Harper, as he was a classmate and team mate of the honored.

WOD:

info and pictures courtesy of Iron Major CrossFit

“Medders”

As a 2 x Person Team

100 x Burpee Pull Ups

80 x Cleans (95/65)

60 x Box Jumps

80 x Deadlift (95/65)

100 x Wall Ball Shots

Only one team member may compete at a time, the other is in the plank, hollow or superman position.
One team member may only do 20 reps consecutively, then he must switch for at least on rep.
The cleans are from the ground and are power cleans, not squat cleans.
Wall balls must go over the 10 ft line or considered “No Reps”

Box Jumps you must have full extension on top of the box, no jumping off to full extension.

Post time and team members to Comments/LogWOD

CPT Michael Medders was born in Elyria, Ohio, November 4, 1982. He grew up in Avon Lake, Ohio, and graduated from Avon Lake High School, were he received all Ohio honor for football. CPT Medders attended Bowling Green State University in Ohio in 2005, where he received his Bachelor’s Degree in communication. CPT Medders enlisted into the Ohio National Guard as a 19K (M1 Armor Crewman) and after two years, received his commission. His first assignment was at Fort Knox, Kentucky, where he attended the Armor Officers Basic Course and Scout Platoon Leader Course. CPT Medders was assigned to Fort Hood, Texas, where he served as the Assistant Regimental S-4 in the Regimental Headquarters and Headquarters Troop, 3d Armored Cavalry Regiment. He then went on to serve as a Scout Platoon Leader and Executive Officer of Grim Troop, Sabre Squadron, 3d Armored Cavalry Regiment and Support Platoon Leader in Headquarters and Headquarters Troop, Sabre Squadron, 3d Armored Cavalry Regiment.

CPT Medders was killed by a Suicide Vest as he was attempting to kill/capture four Al Qaeda members near the Iranian border on 24 September 2008. Four other members of CPT Medders platoon were injured and awarded Purple Hearts. CPT Medders’ awards and decorations include the Bronze Star, Purple Heart, Army Achievement Medal, National Defense Ribbon, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon and Combat Action Badge. CPT Medders is survived by his father Michael Medders, mother Lynn Medders, three sisters Amanda, Kathy, Carrie.

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

Five sets of:
Hang Clean + Front Squat + Thruster
Rest as needed
Build over the course of the five sets to something heavy.

Day 92 of the 100-Day Burpee Challenge!

WOD:

Today we start the next evolution of the Strength piece we have designed for all of you athletes.  Today we begin a shift towards a period of working two of the more complex, but essential and beneficial lifts out there.  The Olympic Lifts; the Clean & Jerk and the Snatch.  We will see these lifts over and over again (and their variations) in both the S/S/S piece and the WODs.  We have helped build a good base of strength in the basic movements, now we add speed, coordination and accuracy to our lifts. So, to help set a baseline for the next couple of months, today’s WOD will be…

CrossFit Olympic Total

pics courtesy of USAW

Snatch 1-1-1

followed by…

Clean & Jerk 1-1-1

Post total of best successful Snatch and Clean and Jerk to Comments/LogWOD

If you were here 27Aug2012 (click here for a refresher), see if you can move up from your total you hit that day.

This workout will be done in traditional Olympic lifting meet fashion with all eyes on one athlete at a time. This is a really awesome opportunity to set a new PR on your olympic lifts as well as improve on your Oly skills. Don’t miss it!

Here are some basic precautions that need to be followed for safety:

1. Don’t be stupid. Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
2. Don’t be greedy. Learn to recognize the difference between greed and ambition, and be merely ambitious.
3. Don’t be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.
4. A good rule of thumb with 3 attempts is: Know.  Think.  HopeFirst weight is one you Know you can get. Second weight (as long as you made the last) is something you Think you can do (such as your current PR). Third weight (as long as you made the last) is something you Hope you can get, such as a new PR.

Videos courtesy of Team USA.  Jim Schmitz, 3-time coach of the US Olympic Weightlifting team.  In the first video, coach Schmitz goes over the finer points of the snatch.  Yes, we will be going full squat on these today.

And in video 2, he covers the Clean And Jerk.

Cash Out:

More mobility work

Build on what you did yesterday

Day 91 of the 100-Day Burpee Challenge!

t-minus 9 days and counting….

MOBILITY DAY!!!

Do not, I repeat, DO NOT decide today is the day you’ll stay home.  This is a NEEDED day.  We push ourselves so hard so often that we NEED days like today to improve our position ability and speed up recovery.  Don’t think a day like this means taking it easy.  If you do it right, you should be out of breath, sweating, and in a bit of (good) soreness by the end of this.  And for what is coming Friday, you will NEED it. (there’s a small hint in the Partner PVC Thoracic stretch video).  Get mobile, people!

and (pic courtesy of CrossFit One World)….

Although we are not doing this as an endorsement, there is a new book out from the guy you will see in all the below videos, Dr. Kelly Starrett called “Becoming a Supple Leopard; The ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance”.  Well worth a read.

Mobility: Posterior Chain

10min Banded Hamstring Stretch (Standing or laying on back)

Videos courtesy of Mobility WOD.  Very important you watch this video to give you a background on why alot of the stretching we do falls under PNF stretching.  K-Starr gives a good definition of  PNF and a good example of the lying banded hamstring/hip stretch.

Watch up from start to the 2:20 point for standing hamstring stretch

8min Pigeon Pose

Watch from 1:51 to 3:00

5min Roll Thoracic

Watch from beginning to the 4:00 mark

8min Partner PVC Thoracic Stretch

NOTE:  Be VERY CAREFUL doing this movement with a partner.  The goal is to add tension to help, not hurt.  And no using the term “Man on Man torture”…that’s just creepy….

Also, this can be done with both a PVC pipe or two lacrosse balls taped together.

6min Banded Calf Stretch

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

3 Rounds:
-10 One-arm Dumbbell Overhead Squats (pick weight that will challenge)
-10 Hollow Rocks

Do not come up on your toes in the squat.  Use the free arm as a counter balance

Day 90 of the 100-Day Burpee Challenge!

Strength:

Pic courtesy of deadliftips.net

20 min to establish 5RM deadlift

Post highest successful 5 rep  weight to comments/www.logwod.com

The last time we set a 5RM was 12December2012.  Click here to refresh your memory (I know at least ONE off you can compare what you posted back then to what you WILL do today), or look in your logbook (you are keeping a logbook right?  This is why) to see what you hit back then, if you were here.  The weeks and weeks we were slowly moving up in the 3x5s should pay off today.  Make it happen!

WOD:

6min AMRAP:
8 Ground 2 Overhead (135/95)
8 Bar Facing Burpees

Post total successful round to Comment/LogWOD.  Post any partial rounds to comments.  Over the last couple of days a good amount of you proved you CAN post to comments, so, now continue to do this.  Post your results, not just to help you remember what you did, but to help others trudging through these WODs as well.  You never know.  The words you share here could inspire someone to hit a PR, string consecutive pull ups for the first time, or get up and make it to class when they want to just stay in bed.  Yup, you did that!  Congrats!

Video courtesy of Paradiso CrossFit.  Here are a couple options for the Ground 2 Overhead.  Doing a Power Snatch is quicker as it goes up in one movement, but if the weight is heavy for you, you may end up taking a longer break between reps.  If that is the case, you may want to go Power Clean and Jerk.  Movement takes a second or so longer, but you won;t burn out as quick.  What is the goal of an AMRAP?  To NEVER stop moving.  Find what works for you and stick with it!

Video courtesy of CrossFit Stamford.  For the burpee to count, feet have the leave the ground and return to the ground at the same time.  Don’t get sloppy!

Cash Out:

Dumbell Rows

Do the first two sets for 5 reps per side. 

The last set, do max reps. 

Move up in weight each set if form does NOT break down.

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

Chain Bench Press
6×4 using 50-60% of 1RM + 1 chain ea side

Four sets for max reps:
In two minutes, complete the following:
Run 400 Meters
Butterfly Pull Ups x Max Reps
Rest 2 minutes

I’d like to extend the challenge for all TOTF members to post what or who got them started in CrossFit.  Read some awesome stories in yesterday’s posts, but I know there are many more of you out there.  Share your story!

Day 89 of the 100-Day Burpee Challenge!

WOD:

“Run, Pull, Run, Push, Run”

For Time:
400M Run
30 Chest 2 Bar Pull ups
400M Run
30 Handstand Push Ups *
400M Run

Post time to Comments/LogWOD

*If you want to use an ab mat under your head, to be RX’d, you must have your hands on 25# plates

Video courtesy of CrossFit Santa Clara.  Kipping Handstand Push Ups can come in handy today.

Cash Out:

100 Banded Good Mornings

100 Barbell Rollouts

(breakup as needed)

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

4 Rounds of:
Clean Pulls x 1.1.1 @120% of 1RM
Rest 10 seconds between singles

Our most recent PM On-Ramp grads.  So proud of each of you.  When you see these smiling faces in the Open Classes, please, come up and say hi and welcome them to the TOTF family.

Which got me thinking.I have a challenge to all TOTF members who are reading this post.  I want each and every one of you to post a reply here telling us who or what got you interested in doing CrossFit.  What was the moment you said “I NEED to do this!”, or who gave you that push or guided you in the right direction to get started?  Share your stories.  Not only will this be good for those just starting their journey into improved fitness, but might just inspire some of the other members.  Share in 3, 2, 1…..GO!   And I’ll be the first one to do so.

Day 88 of the 100-Day Burpee Challenge!

12 days, that’s all that separates you from completion.  12 Days.  Don’t give up!

Strength:

Press – 3 sets of 5 (same weight all three sets)

Add 2.5-5 pounds from what you used on 25Mar2013 (click here for a refresher)

Post weight used to Comments/LogWOD

WOD:

“Up The Hill, Down The Hill”

For Time:

4-8-12-12-8-4
Kettlebell Swings (1.5/1)
Box Jumps (24/20)

Post time to Comments/LogWOD

Video courtesy of CrossFit HQ.  Matt Chan going over Box Jump efficiency.  Try using this today to make these fly by in the WOD.

Cash Out:

Ring Dips

3 x max reps

Rest as needed between attempts

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

Three sets, not for time, of:
L-Sits – 45 seconds
Double-Unders x 50 reps
Pistols x 4 each leg

Couple Quick Announcements!

1. For those who missed last Sunday’s “Tunnel of Truth” tournament to pick the top male and female military member of TOTF can do the WODs Saturday at 1100.

2. We kick off our Paleo Challenge with a Paleo briefing at 1300 with Coach Mieke.  If you cannot make the meeting, you must email her Saturday at miekeoostveen@yahoo.com.

now, back to our 0900 class….

Day 86 of the 100-Day Burpee Challenge!

WOD:

“Hansen“

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

25 minute cut off

Post time to comments/LogWOD

Picture courtesy of CrossFit HQ.  Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brotherMatthew (also a Marine).

Cash Out:

Catch O2

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

Work up to heavy Back Squat single
20 min time cap

DON’T FORGET!  Our 30-Day Paleo Challenge kicks off this Saturday.  Meet up in the TactFit area at 1300 Saturday to get your measurements and “before” pictures taken.  There will be a prize for first place from Just Good Meats.  Show up for details!  Anyone wanting to do the challenge but cannot make it must email Coach Mieke directly at miekeoostveen@yahoo.com  no later than Saturday in order to compete via satellite location.  When you email her, you must send your “before” pictures (Front and back and side of you.  Shorts, guys, no shirt, girls sports bra), and get a Bod Pod reading within 7 days of emailing Mieke.  Mieke will then email you the information she will give out Saturday.

Change your life!  Start it over the next 30 days!

now, back to toady’s work…

Day 85 of the 100-Day Burpee Challenge!

Today we have a treat for you…

DOUBLE WOD!

Got to be ready for anything, even if that anything is a two-fer WOD

WOD 1:

“Lil Amanda”

9-7-5 For Time:
-Squat Snatch (115/85)
-Muscle Ups

7min Cut-Off

Post time to Comments/LogWOD

If you don’t have muscle ups, don’t worry, there will be scaling options

Five minutes after the 7 minute cut off of WOD 1……

WOD 2:

For Time:
-100 Double Unders
-25 Back Squats (135/85)
-25 Pull ups
-800m Run

Post Time to Comments/LogWOD

Cash Out:

Mash Calves 5min each side

Banded Hamstring Stretch

Firebreather Piece:

Rest

UPDATE ON PALEO CHALLENGE!  The briefing will be at 1300 on SATURDAY 27April in the TactFit area.  Coach Mieke will be getting your measurements, doing “before” pics, giving you a brief on the challenge and explaining the grand prize that will be up for grabs.  It’s 30 days folks!  DO IT!

Day 84 of the 100-day Burpee Challenge!

Strength:

Snatch High Pull

6×1 @ 120% of 1RM of Snatch

Set starts every minute on the minute for 6 minutes

Post weight used to Comments/LogWOD

Video courtesy of CrossFit Durham.  Make sure to pull as high as you can with elbows higher than the bar.  Explode on that third pull to get full extension of the hips and get the bar as high as you can.  We are going past your snatch max for a reason.  We are training you to be explosive in the third pull of a snatch so you can move more weight high enough for you to drop underneath.

WOD:

For Time:
400M Sprint

Exactly 3 minutes after finish…

3 Rounds For Time:
-100m Walking Lunge
-20 Alternating Kettlebell Snatch (1.5/1)

Score = combined time

Post score (time) to Comments/LogWOD

Cash Out:

Anterior Hip Stretch

Video courtesy of Mobility WOD.  Do one minute per side for each movement.  Your hips will thank you!

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

30 Weighted Pull-ups with  .5/.2 of body weight (break up as needed)

followed by…

Timed: 500M Row

Day 83 of the 100-Day Burpee Challenge!

17 days left!…right?

Strength:

Deadlift: 3×5 (same weight all 3 sets)

15 minutes to complete
Add 5 pound from weight used 09Apr2013 (click here for a refresher) or the last time you did 3×5.

If this is your first time, aim for 85% of your 1RM

Post weight used to Comments/LogWOD

Skill:

Bar Muscle Ups

Take the rest of class working progressions and if you have Bar MUs, work on stringing reps together.

Videos courtesy of Gymnastics WOD.  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.

In this video, Carl breaks down the transition of the Bar Muscle Up movement. Similar to a Kipping Ring Row or Hanging Bar Row, the transition starts off with a big hip drive to the bar — this is the same hip thrust from the end of your Hip-to-Bar pull up. While you are floating in a globally extended position from the hip drive with your head and chest over the bar, use that moment of weightlessness to do a fast sit up and fold over the bar. Note that as you do you sit-up, you do want your legs to drop so they can facilitate the rotation of your upper body to finish over the bar.  Unfortunately, we don;t have a stand-alone bar that will work for this, but you could try either doing the drill with rings OR use the stationary drip bar.

In this video, Carl brings the movement back to the high bar and puts it all together. Carl focuses on maximizing the use of the hips to do the transition, almost like a fast GHD Sit Up when at the top of the Pull Up. Remember to keep your toes down to be able to rotate over the bar. Finally, work on improving internal rotation at the shoulder to increase mobility for this movement.

Cash Out:

2×5 False Grip Pull ups on the Rings

Video courtesy of Oracle Fitness

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

8min AMRAP:
3 Block DL @ 305/230*
6 BW Bench Press
3 Bar Muscle Up

*For the block Deadlifts, you will set the bar on 45# plates so it is even with the bottom of your knee.  For most, this will only require one 45# plate on each side.  Taller folks, adjust as needed.

Video courtesy of JoshStrength.com

These are great for overloading the posterior chain without risking throwing out the back. 

Big thank you to the ladies of CFO who took care of judging duties for last weekend’s “Tunnel of Truth” comp.  You ladies rock!