Take two drills from the Mobility posters and spend 10 minutes on each
WOD:
Every Minute on the Minute for 18 minutes
Odd Minutes: 20 double unders
Even Minutes: 5 push jerks 115/75
If you are unable to do either the 20 double unders or 5 push jerks before the minute sounds, finish the reps you were on, then rest until the start of the next minute. With this WOD, we’re shifting down a gear this weekend with the Open less than two weeks away. If you need any additional work after this, feel free to work goat work
Cash Out:
More Mobility! Pick one more mobility drill and spend 10 more minutes on it
Pic of Coach Courtland repping TOTF at his Level One Certification. So thankful for folks like Courtland who put in the time each week to keep this program going. Without people like him, we couldn’t hold as many classes as we do. So, if any of you have ever considered helping out this great program and want to help others reach their fitness goals. talk to any of our coaches. As an all-volunteer force, we are always glad to have more volunteeers.
ANNOUNCEMENT: Offutt is on a two-hour late reporting for Friday. Therefore, the 0600 class for Friday is cancelled. We apologize for any inconvenience. Drive Safe! As of right now, the 1130 class is still a go. If that changes, we will update
Day 22 of the 100-day Burpee Challenge!
Coach Mieke will be doing her’s (while in Cali). Are you doing yours?
Strength:
20 Minutes to Establish a 1-Rep Max (1RM) on Full Clean
I would suggest doing sets of 7, 5, 5, 3 before going into 1 rep sets. Work your weight up!
Video courtesy of Rogue Fitness. Matt Chan demonstrating the full squat clean. Unless otherwise annotated, if we show Clean for any part of our workout, it’s a full squat clean. The only thing I would correct on Matt’s description is, unlike a deadlift, with the clean, you’ll drop the hips lower in the set up to keep your chest up. Remember to explosively open the hips (JUMP!) and then pull your body under the bar, quick elbow whip, and drop quickly to the bottom of a front squat. Movement ends when you stand back up, hips fully open.
With the two minute break, your goal here is to go all out in the 30 seconds. This is a SPRINT! Break some records!
Video courtesy of the CorssFit Journal. When it comes to rowing in CrossFit, there are three common errors: early back opening, early arm break and the extreme layback.
When the back opens early in the stroke, much of the hip drive is missing, says Shane Farmer of CrossFit Rowing. The legs and hips should work in harmony, he explains.
“As the legs get close to finishing, then we’re going to kick our hips in to continue momentum and help us finish the stroke,” Farmer says.
He adds that keeping a nice posture is key.
In the early arm break, Farmer gives a shout-out to Olympic weightlifting coach Mike Burgener.
“When the arm bends, the power ends,” Farmer says.
The arms fatigue quickly, he notes, but they don’t need to.
In the extreme lay-back—where some athletes pull the handle all the way to the face—power is lost, Farmer explains.
“We see this at almost every single competition, and I’m here to tell you that is not how you get length in the stroke,” he says.
Get long at compression in the front, he says, while keeping the knees just under the arms, the hamstrings loaded and the back tight.
ANNOUNCEMENT: We will be following Offutt AFB guidance for any snow delays, early releases, etc… So, if there is a late reporting posted before the start of the 0600 class, class will be cancelled. If there is an early release before a later class, any classes for the rest of that day will be cancelled. Please check the Base Weather Line for updates prior to heading in. We will also update our Facebook page with any weather updates.
Day 21 of the 100-Day Burpee Challenge!
get ’em done people!
Team WOD:
For Time: (Teams of 3. One person working at a time)
100 Sit ups
100 Double Wallballs (20/14)
100 Box Jumps
100 Sit ups
100 Sledgehammer Swings
100 Push Jerk (95/65)
100 Sit ups
Yup, you read right, that’ll be 300 sit ups in this WOD! Therefore, to keep your low back, pelvis, etc.. safe, use an ab mat and do them butterfly.
Video courtesy of Reebok CrossFit One.
Set Up
– Sit on the floor with the soles of the shoes touching, legs butterflied out to the side
– Take an AbMat and place it on the ground behind the butt
Execution
– Sit back so the ab mat the void of the lower back with the ground (mimics the natural s-curve of your spine)
– Bring the arms overhead while lowering to the ground and touch the floor behind
– Using the arms, sit up and touch the tops of the toes so the torso is at a 90 degree or less angle to the hip
Video courtesy of Rogue Fitness. Matt Chan demoing the Double Wall Ball (or 2 for 1 wall ball)
So, break up the reps between the team however you want. But, you cannot move on to the next movement until all reps are complete on the current movement.
Post your team member names and time to Comments. Also, put in what you thought of the WOD. Did you have fun? Was it challenging? What was your team’s strategy? Team name? Did you team up with someone you didn’t know? What was there name? The only way I know we’re doing right by you is if I hear back from y’all! 🙂
Cash Out:
5 sets of max rep ring dips
Rest as needed between sets
Extra Credit (Done On Your Own Time):
5 sets of max rep fat bar pullups (strict)
Rest as needed between sets
Have you been struggling with Olympic Lifts? Just not getting the Snatch or the Clean and Jerk? Guess what? USAW is coming out to Offutt AFB March 16th and 17th for a Level One Sports Performance Coach Certification Course. Cost is only $495.00 Click on the above picture for the registration page.
Video courtesy of CrossFit Hampton Roads. Good example of a proper set up and execution of the floor press. Ensure you and your spotter are communicating so no one gets a face full of barbell. Do not relax at the bottom position. Just like a regular bench, stay coiled on the way down and once your elbows hit touch the ground, EXPLODE up!
This move is great for building that lockout strength needed in bench press. Have fun with these!
Video courtesy of CrossFit.com Jeff Martone going over proper execution of the KB Clean. If you want to do the clean from the ground, you can (but keep your back straight), but you can also do them from the hang. Just make sure you switch hands each rep.
Cash Out:
2 un-timed rounds : (use 95/65 – for all movements)
max rep overhead squats
10 snatch grip shrugs
10 snatch grip Romanian deadlifts
10 snatch grip deadlifts
Picture courtesy of CrossFit.com
We are just a little over two weeks away from the start of the 2013 CrossFit Open! If you haven’t registered, why not? Every day you come to TOTF, you put it all on the line to get through the WOD. For the Open, we’ll be doing the same thing, just against a few more folks. It’s going to be a blast! Our plan is to not only make the Open WOD for that week be the scheduled WOD for that Thursday, but we are looking to do a “Friday Night Lights” session where we can all get together in the TactFit area and have some fun with this. And if that wasn’t enough for ya, Saturday’s 0900 class during the Open will be “last-chance Saturday” with the scheduled WOD once again being the Open WOD for that week. So, since you’re going to be doing these WODs anyway, REGISTER! Click on the above pic to go to the registration page.
Add 5 pounds to weight used on 2Feb (click here for a refresher).
If you were not here, aim for 85% of your 1RM (or 5 pounds from the last time you did 3×5 on back squat). If you do not have a 1RM in Back Squat, try going up to Body Weight in the warm up. If you can get 8 reps, use that weight. If this is too heavy, drop 20 pounds. If it is too light, go up 10-20 pounds. Whichever you use, RECORD your WEIGHT! You will need this info….
Video courtesy of Rogue Fitness. As Mark Bell demonstrates, you MUST keep a flat back in this movement to avoid injuring your back. If you round your back, you are going too heavy. Smarter, not harder folks.
You only get one bar, so if you have to scale either move, you scale both to the same weight. Goal is fast, correct movements. If you cannot do either movement with perfect form with the prescribed weight, scale accordingly.
Cash Out:
Couch Stretch – 2 minutes per side
Extra Credit (Done On Your Own Time):
4 un-timed rounds of:
20 Banded Good Mornings
10 Barbell Skull Crushers (off of a bench)
Video courtesy of expertvillage. Yes, I know the last move there isn’t exactly multi-joint, but the tricep is used in many of our lifts (dips, any pressing, helps stabilize the overhead movements, flexibility needs for front rack, etc…) we need to keep them strong and mobile. Don;t let the elbows flare out on this movement. Get these knocked out!
Just like the Dynamic Effort Squats we did last week, work on SPEED when pushing up on these presses. Keep the body tight like a coiled spring as you go down and then EXPLODE up!
Skill Work:
Time to attack those harder-to-master skills!
Hollow Body Rocks – learn how this translates to other moves
Video series courtesy of Gymnastics WOD
Bar Muscle Up/ Jumping Bar Muscle Ups- 10 min
Video series once again courtesy of Gymnastics WOD
Candle Sticks/Pistols – 15 min for the combined
Courtesy of The Cave Training. Once you have this down, try to transition to…
Don’t forget, the TactFit Area will be closed following the 0900 class to allow the Field House Staff time to seal down the perimeter of our mats. If you have time, please join Coach Drea after the 0900 class to pound the mats into place and rope off the area. We should be back open late Sunday.
WOD:
Once again, we dive back into one of the Sectional WODs from the past events to get us ready for the Open. Have you registered yet? If not, why not? Post thoughts to comments.
The timer will be set to go off every 15 seconds. If you have not done a successful rep by the time the timer goes off during any round, rest until you hear the timer go off again. But that means your total rep count goes down one.
Video courtesy of Rogue Fitness. Matt Chan covering the Power Clean.
Things to remember:
Hard/fast hip extension from mid-thigh to get the bar moving
Quickly pull yourself under the bar in the catch position (land solid in partial squat with chest up, butt back)
FAST Elbow whip to set up the perfect rack to catch the bar
Don’t forget to fully stand (hips fully open) before dropping the bar
Cash Out:
3 sets of 15 Reverse Hyperextensions
Looks like Chris Daniels had a close encounter with a Sweat Angel. How many of you have had this fun experience? Share your story.
Following the 0900 class this Saturday, the Field House staff will be sealing down the perimeter of our mat area. This will keep all our mats in place. But, for this to happen, the TactFit area needs to be closed off until the sealant dries. So, after 0900 until at the very least, half of Sunday, the TactFit area will be closed off. We apologize for any inconvenience.
Day 14 of the Burpee Challenge!
Do them with a loved one for Valentine’s Day. Share the Love!
pic courtesy of CrossFit Armoury
WOD:
“The St. Valentine’s Day Rowing Massacre” (yup, I said it!)
5 Rounds For Time:
Row 100m / 10 Hand Release Push ups
—–Rest 5min—–
4 Rounds For Time:
Row 100m / 10 Hand Stand Push Ups
—–Rest 3min—–
If you look back at your log books, you’ll notice this is the 4th time we’ve done this since December 18th. Days like these are part of our progressive increase approach for your strength. Our linear progression. That is why it is SO important you keep tracking the weights you use and do what we say when we tell you increase the weight you used the last time by the amount we say. This is how we get you stronger. If you get to a point where you can’t hit the numbers we put out there for you, it’s time to redo the weight you are using.
-15 minute cap
Team WOD:
“No Expendables Here”
In Teams of Two
3 Rounds For Time:
1 Tire flip
3 Tire jump throughs*
200m Run
Post your team name and time to comments
*Tire jump through = jump into the middle of the tire and back out. You can jump onto the tire and into it, or jump directly in. Whichever works for you, but BOTH feet must touch the inside of the tire.
“Get to the choppa!!!” (yeah, I know, wrong movie reference but both have Arnie!) Go fast and push hard. This WOD is a sprint. If you feel like you’re about to puke, you did all right.
Picture courtesy of Project Swole. See the above ages. That excuse that you’re too old to do the worldwide CrossFit Open? It just became obsolete. Get registered under Team Offutt Tactical Fitness!
Cash Out:
3 un-timed rounds of
10 weighted hip thrusts
10 barbell roll-outs
Video courtesy of NJam World. using a low box, place barbell across hips and put upper back on the box. feet are on the ground. Contract the glutes and raise up the hips.
CrossFit Team Offutt Tactical Fitness 