CrossFit Team Offutt Tactical Fitness

Strength/Skill:

Snatch Pull:
6 sets of 3 reps @ 65% of Snatch 1RM
Sets start every 2 minutes

Post weight to comments/www.logwod.com

Video courtesy of FSU Strength (can’t believe a Big 10 guy like me is putting an ACC video out, but…).  Main points to remember here is go through the same motions as you do in a snatch up to and including the high scarecrow pull.  Working this skill will make you more explosive coming off the contact point in either a power or full snatch.  The more explosive you are, the higher you’ll move heavier loads, which means you’ll have more room to get under the bar, which will mean higher PRs.

WOD:

For Time:
30 Reps (not rounds) of the Bear Complex (185/115)

Post time to comments/www.logwod.com

To review, one rep of the Bear Complex is…

-1 power clean (PC)

– 1 front squat (FS)

– 1 push press (PP)

– 1 back squat (BS)

– 1 back push press (BPP)

Feel free to combine the FS and PP into a thruster.  Same with the BS and BPP

Cash Out:

Couch Stretch – 2 minutes per side

Roll out upper back

Yup, probably going to have to run for my life from Vashon and Kyle for posting this.  Nothing wrong with a couple dudes sharing an ice bath 🙂

I do want to take this time to congratulate everyone who made it down to Fit2Fight and did the ThrowDown.  I’m so proud of all of you, and can’t wait to see how you all do at the next Comp!!

Hope we have a big showing over at the Throwdown at Fit2Fight!

If you can’t make it out there, we will have Open Gym at 0900 with a couple of our coaches present, with a suprise WOD waiting for you!!!

Either way, get some blood flowing this weekend!

Picture Courtesy of CrossFit 98110.  I couldn’t have said it better myself

MAKE SURE YOU ARE UP AT FIT2FIGHT NO LATER THAN 0730 THIS SATURDAY FOR THE THROWDOWN!  LET’S HAVE SOME FUN!

Skill:

3 Rounds:
5 reps of  10 second Hollow body Pushup Hold, rolling into somersault
10 reps of Strict Chest2Bar Chin ups
3 reps of Tripod/Headstand into Handstand

Videos courtesy of Gymnastics WOD.  In this video, Carl describes the idea head position to maintain a handstand where you can get a visual cue to maintain balance and direction, without compromising the neutral head and neck positions.

In this video, Carl describes the idea head position to hold a head stand where the neck is aligned with the body as a system.  Once you are comfortable with your head position in this tripod/head stand 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 hand stands.

WOD:

3 Rounds:
3min Max Distance Row (m)
*Rest 2min between attempts

Post highest distance covered in one attempt to comments/www.logwod.com

Cash Out:

10 Perfect Unbroken Wall Balls (20/14)

Pic courtesy of CrossFit Games 2012.  Been wanting to watch the Games on ESPN2 but not sure of when?  Click on the pic for the schedule.

Skill:

3 Attempts (for distance) of Triple Jump

Video courtesy of USATFweb.  Few things have to happen for the triple jump…

 Running start, 10-15m.

The Jump itself is broken down into 3 phases.
1)The first phase requires the athlete to jump off one foot.
2)The second is to land on the same foot and jump again.
3)The third time you’ll land on the other foot and jump into the pit.
*Note: If your stronger foot is your left, then go right, right, left. If it’s the right foot, then go left, left, right. Try starting with both legs though.*
Athletes will land with both feet seeing as we do not have a giant sand pit (make that crash pad).
 Spend 5-10min working it slowly and then up to speed for the attempts.

Post longest jump to comments/www.logwod.com

WOD:

“King Kong”
3RFT:
1 DL (455/300)
2 Muscle Up
3 Squat Clean (250/175)
4 HSPU

Post time to comments/www.logwod.com

Don’t let the weights above stop you from coming.  There are scaling options.  What are they?  Guess you’ll have to show up.

Video courtesy of CrossFit HQ.  2-time Games Champ, RIch Froning doing King Kong back in 2011 after competing as part of CrossFit Faith’s Affiliate Cup Team in the South East Regionals.  Can you keep up?

Cash Out:

Max Time:
HandStand Hold

then

3 rounds 10 good mornings (empty bar)

Video courtesy of 13Stripes CrossFit.  For those competing this Saturday and feeling a bit nervous.  Watch this.  Listen to the message.  Don’t critique the athletes featured’s technique.  Rather, see their heart to go on.  CAN!

IF YOU ARE PLANNING ON ATTENDING THE THROWDOWN THIS WEEKEND AT FIT2FIGHT PLEASE GO TO THE EVENTS PAGE ON THEIR FACEBOOK SITE (located here http://www.facebook.com/#!/events/350214658391350/)  IF YOU DON’T HAVE A FACEBOOK ACCOUNT EMAIL  EITHER COACH D OR THE TOTF GMAIL ACCOUNT BY COB WEDNESDAY.  I WANT TO GET THE LIST TO NICK SCOTT NO LATER THAN THURSDAY.  DON’T FORGET, BRING $5 WITH YOU!  FOR THOSE WHO HAVE NOT SEEN THE EVENT BRIEF, GO HERE http://vimeo.com/48663803

TOTF Community Service Piece

10 min AMRAP:

Fix Mats/ Clean Equipment*

This is a community builder day.  As our athletes, you are part of our CF TOTF family.  As such, we’d like you to take ownership of the area that produces such great moments for you.  Think of all the buckets of blood sweat and tears you’ve poured in our humble little area….and help us clean them up. 🙂

* The way we will break it up is the 0600 class will cover spraying down and wiping off the bars, Pull Up rig and power racks.  The 1730 class will handle pounding the mats back in place.  This will be followed by….

WOD:

For Time:
1000 Air Squats
cut off = 35 minutes

Post time to comments/www.logwod.com

Video courtesy of CrossFit HQ

The Air Squat is one of the basic fundamental movements of CrossFit.  It seems so simple, but there are certain things you must remember for a safe, effective, proper Air Squat

 -Maintain Good Lumbar Curve

-Keep the weight in the heels

 -At the bottom, the crease of the hip must go below the knee (unless you have mobility issues)

 -Keep your torso vertical, raise arms to assist (as well as give balance)

 -Knees track out over the knees (don’t let them cave in)

-Keep a neutral gaze

 -Avoid the dreaded butt wink by maintaining hip control through the whole movement instead of letting yourself collapse at the bottom

-At the top, fully open hips.  Dont have an immature squat

Cash Out:

Tabata Roll out.  Do 2 rounds of 20 sec on 10 sec rest of :
Quads

Glutes

Hamtrings

Calves

Some of our CF TOTF crew at the MudZilla event last Saturday.  Way to rep TactFit out there guys!

In honor of those who gave their life 11 years ago responding to the most devastating attack on American soil in our country’s history, we will be doing a special Hero WOD…..

WOD:

“343”

In Honor of all 343 first responders who died selflessly responding to the attack on 9/11

For Time:

100 Deadlifts 145/115
100 Power Cleans 95/65
100 Ground to Overhead 65/35
43 Burpees

Post time to comments/www.logwod.com 

Think you’re a badass.  We got nothing on Fire captain John Berg of CALFIRE/San Mateo Country
EI8
Dude did the whole thing in full FireFighter gear!

In honor of the fallen, let’s fill these classes today!

Let’s Roll!!

ARE YOU READY FOR THE THROWDOWN AT FIT2FIGHT THIS SATURDAY?  BE READY!  EVENT STARTS AT 8:15AM.  TALK WITH ONE OF OUR COACHES IF YOU WANT TO CARPOOL!

Strength:

Overhead Squat:

Pic courtesy of CrossFit Ethos.  CrossFit HQ’s Nicole Gordon hitting OHS.

Let’s take this back to the basics and remember our set up and execution points…

SETUP:

• Stance = shoulder width, toes slightly pointed outward

• Full extension at hips and knees (standing up straight)

• Bar held overhead, in the frontal plane, with a wide grip (snatch grip)

• Active shoulders (shrug and have arm pits pointing forward)

• Elbows locked (THROUGHOUT THE WHOLE MOVEMENT!)

EXECUTION:

• Weight on heels

• Lumbar curve maintained

• Chest up

• Maintain constant upward pressure on the bar, and active shoulders, to support the load (imagine you’re pressing the bar up the whole time)

• Bar remains in the frontal plane or slightly behind (if bar goes forward, gravity works and you’ll lose it)

• Butt travels back and down (in case you missed that, BUTT TRAVELS BACK AND DOWN)

• Bottom of squat is below parallel (hip crease is below the top of the kneecap)

• Knees track parallel to feet (knees should not cave in)

• Head position is neutral (don’t look up or down)

• Return to full extension at the hips and knees to complete the move (rep doesn’t end until you are standing fully upright)

5 reps @ 75%   of 1RM

3 reps @ 85%

1+ @ 95%

Remember, 1+ means do one rep, then go until you can’t go!

Post reps completed in last set to comments/www.logwod.com  Also, list weight used to logwod comments and the comments section here

WOD:

“Cindy”
AMRAP 20min:
5 Pull-ups
10 Push ups
15 Squats

Post successful full rounds to comments/www.logwod.com   Post any partial rounds to comments section on logwod and comments here as well.

Video courtesy of CrossFit Park City.  With a low rep count per round, this might be the perfect time to implement Butterfly Pull Ups, if you have them.  Maybe take a few minutes and go through the drill Chris Spealler demonstrates here.

Cash Out:

2X:
Max Rep Ring Dip
Rest 60 sec between attempts

Don’t forget, this coming Saturday morning, Fit2Fight is holding a Throw Down, and we’re all invited!  They are located at 819 S. 7th St.  Click on the picture  for directions.  Cost is just $5! Doesn’t matter what level of fitness you are at.  This is one of the things CrossFit is made for.  Being ready to perform any sport, even the sport of Fitness!  Plus, let’s show the other local affiliates the great community we have here at TOTF!

Lastly, to let you in on a little secret,  we are in the working phases of hosting a Team-based Throwdown of our own in a month or so.  Come get a taste of how these things go before we have one out here!

CAN!

Kettle Bell Seminar

Do you want to improve your Kettle Bell Skills?  Do you want to know the best way to perform KB movements?

Then come get some knowledge from Coach John “JP” Palumbo and improve your skill set!  Seminar starts at 0900.  Will go for 1-2 hours.  Do it!

Skill/Strength:

Turkish Get-up. 

Video courtesy of CrossFit HQ.  SPecialty course trainer Jeff Martone going over the finer points of the Turkish Get Up with a kettle bell.  Want to learn some more fun Kettle Bell stuff?  Come out this Saturday at 0900 for a seminar on the KB swing by our own Coach John “JP” Palumbo!

Today we’ll teach the Turkish Get Up technique.  This will be followed by…

2 Rounds  for time:

5 (per side) Turkish Get-ups

10 Box Jumps from sitting (30/24)

Post time to comments/www.logwod.com

Video courtesy of CrossFit Ozarks.  Men will sit at a 20″ box.  Women from 18″.

By doing these from a seated position, you take away the stretch reflex.  This will improve your explosive power.  Meaning?  Better sprints, more power in squats, more power in any motion requiring hip movement, ect…

After that, we break into teams of three

TEAM WOD (Teams of 3)
For Time:
A: 100 KB Swing (1.5/1)
B: 100 Back Squat (135/95)
C: 100 Med-ball Sit ups

Only one team member can work at one time.  The other two must hold the following positions…

During KB Swings – other two must hold the bottom of an air squat

During Back Squat – other two must hold a bar over head (45/25)

During Med Ball Sit Ups –  other two must hold the top of a push up

Reps cannot start until the other two members are holding these positions.  When one drops the position, reps stop until there are two members holding the position.

Post team members name and time to comments.  By all means, talk smack (clean) about other teams here!  Get competitive!

Cash Out:

Pidgeon Pose

Video courtesy of CrossFit Charlottesville.  Body position is key here

Coach Jason showing the TOTF colors at CrossFit Purgatory.  Way to be Jason!

Strength:

Sumo Deadlift:
5 sets of 2 reps @ 85% of 1RM of regular Dead Lift

Post weight used to comments/www.logwod.com

Videos courtesy of Vision Fitness.  On video 1 Jere pulls 225 raw in the sumo position and 315 in video 2. Jere’s initial pull off the floor is slow…typical of sumo technique. Jere’s hip strength engages in the middle as bar speed increases. He senses falling backwards which causes him to slow then re-engage. Lock out is quicker than his conventional style. Falling backwards is the correct feeling to have with this technique. The pulling technique of sumo puts the force of the lift primarily on the hips and hamstrings, with less force placed on the lower back.  IF done correctly, some body types adapt to this style very well.

WOD:

20min AMRAP:
Run 200m
5 Clapping Push Ups
5 Towel Pull ups

Enter completed rounds to comments/www.logwod.com

As you can see above, for the towel pull ups, you’ll wrap two hand towels over a pull up bar.  Grip the towels so your hands are in a vertical position rather than a horizontal.  Range of motion will be the same as a strict pull up.  Full arm extension at the bottom, chin above at the top.  And notice, the grip is pretty much the same as if you were climbing a rope.  Weird, huh?….

If you can, bring a couple of hand towels.  We have about 10 sets, but if you bring your own, even better.  Better yet, bring two pairs to help out your neighbor.

Cash Out:

Max Time:
Hanging from Pull Up Bar at the top of a pull up/chin up