CrossFit Team Offutt Tactical Fitness

Skill:

Work Muscle Up Progression – Make as efficient as possible
For those who have M.U. practice wrist turn out at bottom and swinging decent from top with caution.  This method is quicker but can be harder on the shoulder.

WOD:

“Amanda”
For Time:

9-7-5 Reps of
Muscle ups
Squat Snatch (135/95)

Post time and thoughts to comments/www.logwod.com

Picture and below story courtesy of The CrossFit Games site.  The Hero WOD “Amanda” came about in 2010 after the passing of Amanda Miller.  Please read below.

Amanda Miller Tribute

The First Individual Event of the 2010 Games Honored a Fallen Athlete

“I just competed in the CF Games less than a year ago and now I’m dying.”
– Amanda Miller, March 9, 2010

Just over a month after writing those words in her blog, Amanda Miller passed away. She was 24.

In 2009, after finishing sixth in the Mid-Atlantic Regional and doing 131 burpees in 10 minutes as a fundraiser for the trip, Miller arrived at The Ranch in Aromas to compete in the CrossFit Games. Nicknamed “Guns” for the prominent tattoos on her hips, Miller worked her way to a 55th-place finish.

Not long afterward, she faced another challenge when recurring melanoma spread to her lymph nodes and beyond. Miller died on April 23, and the April 27 CrossFit.com WOD was dedicated to the athlete who was born in Florida but lived in Virginia.

The first WOD of the 2010 CrossFit Games was also dedicated to Miller. With the top women grouped in the final heat of the opening workout at the Home Depot Center, Dave Castro announced the event that would kick off the Games and honor a fallen athlete.

Amanda
9, 7 and 5 reps of:
Muscle-ups
Snatches (135/95 lb.)

After a moving video tribute to Miller, the women ripped into the memorial workout, with Kristan Clever setting the best time of the night with 5:04. Camille Leblanc-Bazinet was second in 7:02, and Christy Phillips was third, two seconds behind. For the men, Chris Spealler was first (3:29), Neal Maddox was second (3:46), and Rich Froning Jr. was third (3:47).

Amanda represents the first time a workout has been named in honor of a Games athlete and gives CrossFitters around the world a chance to pay tribute to a great competitor who was taken far too soon.

Below video courtesy of CrossFit HQ.  As you read above, this WOD debuted at the 2010 CF Games.  Have fun and do some work!

Strength:

Front Squat:

    5,          5,        5+(meaning hit 5 and then go until you can’t go no more!)

(65%), (75%), (85%)

% of 1RM

Post total reps of last set to comments/www.logwod.com

Video courtesy of CrossFit HQ.  notice the differences in the Good and the Bad techniques.  Biggest keys will be keeping elbows high through the whole movement (this will help maintain the lumbar curve and avoid back rounding), Push the knees out both on the way down and up in the squat.  Don’t let those knees cave in!

WOD:

5RFT:

12 Box Jumps (24”/20”)

9 Ring Push Ups

6 Chest To Bar Pull-ups

3 Handstand Push Ups

Post time to comments/www.logwod.com

Cash Out:

Lat Stretch

Roll out anterior Legs

This is a perfect time to take advantage of the Mobility WOD posters up on the Plexiglas in the TactFit area.  Find one stretch per area listed above and spend two minutes per side.

Speaking of Mobility WOD, interesting article on whether or not to ice sore muscles.  Do you agree?  Disagree?  Post thoughts to comments.  Let’s get some discussion going!

http://www.mobilitywod.com/2012/08/people-weve-got-to-stop-icing-we-were-wrong-sooo-wrong.html

Skill:

Ground to Overhead variations

Video courtesy of CrossFit HQ.  In this vid, some of the CF top dawgs going through variations of getting the weight off the ground, to the shoulder, and then overhead.
Main things to think about, no matter what version of picking the bar up is get hip drive!  The more explosion you have from the hips, the quicker the bar will get to shoulder or straight to overhead.
BEsides the variations you see here, you can you a power snatch or regular snatch to get the weight up.  It is quicker, but takes more energy out of you.  Which will you pick?  Here comes that stategy piece again! 🙂  With only having to do three reps before your walk and then having the rest time it takes your partner to do the same, doing a high power output to get done faster might be a good idea…but, is your endurance high enough to recover for every round, for ALL 15 minutes?  Decisions, decisions…..

WOD:

Teams of 2 (each partner must complete the below for a round to count)

15min AMRAP:

3 Ground 2 OverHead (135/95)

25m Barbell Front Squat Rack Carry Walk (135/95)

Rules of Engagement for the WOD:

1. Only 1 partner can be working at one time.

2. A round consists of  – (A) partner 1 doing 3 G2OH, putting the bar in the front squat rack position (as demonstartaed by Coach Mieke)after the completetion of the 3rd G2OH, and then walking 25M with the bar in this position. (B) At the end of 25M, partner A sets the bar down, UNDER CONTROL.  (C) Partner 2, then picks up the bar and does 3 G2OH, setting the bar in the front rack position at the end of rep 3, and walking back to the where partner 1 started their walk.

3. Only 1 bar may be used by a team.  If one partner scales, both scale.

Post completed rounds to comments/www.logwod.com

Cash Out:

400m Sprint

Skill:

Ring Dip Technique

Video courtesy of CrossFit Park City.  Chris Spealler going over the RIng Dip Progression.  Step 1 in showing you can maintain a static hold at the top of the movement.  Step 2 is to show control on the negative part of the movement.  Descend until the top of your chest/shoulders come in contact with the rings.  Work on keeping the elbows close, not flare out.  Step three is to show you can do a jumping ring dip, holding the top for 1-2 seconds, dropping under control (but not super slow).  From here, put all of those together.  Start doing less jumping and work into a regular ring dip.
Points to remember, push the rings in, not away from the body.

WOD:

For Time:

45 Thrusters (1/2 Body Weight)

Row 45 calories

45 Ring Dips

Post time to comments/www.logwod.com

Video courtesy of CrossFit HQ.  CF Games athletes Kristan Clever(2010 champ) and Katie Hogan knocking out some good thrusters.  Katie makes a good point on body position.  Although we want the elbows as high as possible on the descent of this movement, if you have a slightly more solid grip to allow you to keep going on the thruster, that’s fine.  Just DO NOT let the elbows drop too far.  If that happens the bar rolls too far forward, making you fold up the upper body.  Rounded back = bad form = potential injury.  If you are still new to this motion, I want your concentration to be to maintain the high elbows through the squat.
As Kristan mentions, think of getting a shrug prior to pressing to help get a heave out of your shoulders, results in the bar getting airborne.

Cash Out:

10 L-Pull-ups Unbroken

Video courtesy of CrossFit AllStar.  Points to remember in this movement.  Keep the body in an l-position, just like in L-sits.  Keep the legs straight, and parallel with the ground. Pull up until your chin is past the bar.  Get a hamstring stretch in BEFORE you attempt these.  IF you cannot maintain the L-position, use an assistance band to hold the position

How do we follow up getting 1RM on three lifts?  Well, with some fun…

WOD:

“Hoover Ball!”

Pic courtesy of CrossFit 254

Rules (courtesy of Spartan Fit Volleyball):

Form teams of 4 (extra players rotate in with the serve)

1. Points are scored when a team: fails to catch the return, fails to return the ball across the net, returns the ball out-of-bounds.
2. Rally scoring; games are played to a total of 10. Games must be won by 2 with a 15 point cap. When time is constrained games are played to 5, won by 2 with a 7 point cap.
3. The ball is served from behind the free throw line (we’ll set the playing field size when you arrive).
4. The ball must be caught on the fly and immediately returned from the point it was caught. There is no running with the ball or passing to teammates.
5. Tip balls caught by another player are allowed as long as it is not deemed an obvious pass.
6. A ball that hits the out-of-bounds line is a good return.
7. A player who catches the ball out-of-bounds, or is carried out-of-bounds by the force of the ball, may return in-bounds before the return.
8. A ball that hits the net on its way over is a live ball.
9. Good sportsmanship is required. Points in dispute are played over.

Video courtesy of CrossFit Little Rock 501.  Enjoy the game!  Have Fun!  Laugh!  Live!  CAN!

Cash Out:

3 Max distance backwards toss over head w/
Med ball

Skill:

Movement prep for…

WOD:

CrossFit Total I:

pic courtesy of Westlake CrossFit

The sum of the best of 3 attempts on…

Back Squat

Shoulder Press

Deadlift

CrossFit Total I is about finding your 1RM in three lifts but similar to a competition feeling.  We will warm up as a group and go over the movements. Then you will be given time to warm up all 3 movements on your own, but then only given 3 attempts of 1 rep at each movement. You’ll have 10min to warm up completely on bar work. Then only 6-8min to perform all 3 attempts in Back Squat.  We will have 5min to move onto Shoulder Press, then again only give 6-8min to perform your 3 attempts, then 5 min to prep for Deadlift, then 6-8 minutes to get in all 3 Deadlift attempts.

You ONLY get three attempts per lift.  So, if you miss your 3rd attempt, or make it and feel you can go higher, sorry, no can do.  This is where strategy comes into place.  Plan on hitting either your current or projected 1RM by the second attempt, and then put it all on the line on attempt 3.  Leave it all out there!  Hold nothing back!

Video Courtesy of CrossFit Hoboken.  CF Strongman Dave Lipson going over the standards for the three lifts in the CrossFit Total 1.  Yes, int he video they show Squat, then Deadlift, then PRess, but the WOD will go 3 attempts at Squat, 3 attempts and PRess, and then 3 attempts at Deadlift. Squat – Work on getting your elbows high to keep the bar locked in that pocket between your traps.  this will help keep the bar from rolling back.  As you squat down, maintain your lumbar curve.  FOR THE SQUAT TO COUNT, THE CREASE OF THE HIP MUST GO BELOW THE KNEE!  Also, the lift must finish with the hips completely OPEN (stand tall)! Strict Press – At the start, legs fully locked out (do NOT bend during lift, or you’re push-pressing, and that will be a no-rep), chest up, maintain lumbar curve, elbows down and in front of the bar.  As you start the press, move the head back (double-chin, don’t pez-head) and press straight up.  Must lock out arms and show active shoulder and head through (ears past elbows) at the top to make the rep count. Deadlift – In the set up, maintain lumbar curve, shoulders slightly over the bar, head in neutral position.  As you stand, hips and shoulder rise at the same time.  Stand with hips fully open to complete the rep.

Notice on the vid all the no-reps they go over.  IF any of your attempts are like those, guess what?…NO REP!  Make these count!

Add up your highest successful lifts in each lift and post that total to comments/www.logwod.com   Also, in comments, list each lift individually.

NOTE:  If you finish before anyone else, your job will then be to cheer on your CrossFit brothers and sisters.  One team, one fight!

Cash Out:

Stretch Hips & Hamstrings

Roll out Back

For Hips, pick one stretch from the Mobility WOD posters.  Same with Hamstrings.

Skill/Strength:

Practice Handstand Walk

Video courtesy of Gymnastic WOD.  In this video, Carl breaks down the progression for the Handstand Walk.  The key to a good Handstand Walk begins with a stable Handstand hold in a globally extended position, and from there the extended position will cause your body to lean in the direction for the walk.  To work on the hand stepping and placement, practice shifting the weight of your hips while stacked by placing your feet on a high box.  Finally, practice leaning against the wall while slowly increase the distance between your hands and the wall to catch up the lean by walking with your hands.

Part two.  In this video Carl explains how to do a Handstand Forward Roll as an option to safely exit out of a Handstand Walk.  This is an important skill to learn before you start trying to walk for distance away from any walls or support to lean against.

Front Squat: Find 1RM

After two empty bar sets of 5, do reps of
7,5,5,3,3,1,1,

Post weight to comments/www.logwod.com

Video courtesy of CrossFit HQ.  Coach Drea will go over technique when you arrive.  I figure this would be a good time to help motivate you guys to go all out on the Front Squat.  Do any of these folks look scared to go heavier than they’ve ever gone before?  Hell no!  Do some work!

WOD:

“Mary”

Complete as Many Rounds as Possible in 20 minutes of…

• 5 Handstand push-ups
• 10Pistols
• 15 Pull-ups

Post Rounds to comments/www.logwod.com

Video courtesy of Gymnastics WOD.  Carl Paoli goes over tips and cues for the Pistols, and learn how to train appropriately by understanding unilateral loading and resisting rotation. 

Strength:

Bench Press:
5, 5, 5+
(65%), (75%), (85%)
% of 1RM

Remember, the 5+ means after you get to 5, you go all out until you can’t go anymore!

Post total reps of last set to comments/www.logwod.com

Post weight used in each set to comments as well.

WOD:

Pull-up Progression (10Lvls)
Establish Your Level

Video(go here http://www.crossfitportland.com/archives/10972) and below chart courtesy of CrossFit Portland and trainer Scott Hagnas. Start at the 3:08 mrk.  This will demonstrate the Powel raise test.  This helps establish if you have the shoulder strength to successfully hold your scapula in the proper position for successful pull ups.

This progression is a good blueprint to get you not only to successful kipping pull ups, but also to get you to successful Chest to Bar pull ups as well. What we will do is stay with the partner you had during the bench part of today and team up to find what level you are currently at.  If you fail out at any level, we will work on those stpes in the level to help get you closer to stringing together C2B pull ups.  This is not going to make you go from no pull ups to strict chest to bar in one session.  This is where you set your baseline and and will progress from here.  Definitely write down this progression and keep track of where you are.  You’ll see this in future WODs, but it is also a progression you can work on by yourself.  We got all this equipment down here, why not spend some spare time coming down here and improving?  What else do you have to do? 🙂

Cash Out:

25 Push-ups

NOTICE!  CLASSES TODAY WILL BE HELD AT THE FIELD HOUSE INDOOR POOL!  WEAR A SWIM SUIT!

Skill:

Swimming

Video courtesy of USA Swimming.  Lindey Benko and Mark Schubert going over some good tips to make your stroke the most effective possible.

Let out your inner Michael Phelps or Missy Franklin and have some fun in the pool today!

Before the start of the WOD…

2 Attempts at Max Distance Underwater Swim

WOD:

For Time:
250 M Swim, 5 Squats
200M  Swim,  10 Squats
150 M Swim, 15 Squats
100 M Swim,  20 Squats
50M  Swim,  25 Squats

Post time to comments/www.logwod.com

Use whatever stroke you like.

Cash Out:

Skill:

Dumbbell or Kettle Bell Squat Cleans

Video courtesy of NorthState CrossFit – Watch just up to the 1:30 mark.  There will be no hang cleans today.  The only difference from what is shown here and what you will do is some part of the dumbbell MUST touch the ground to start every rep

The coaches will go over the KB version at class

WOD:

“Helton”
3RFT:
Run 800m
30 Dumbbell Squat Cleans (50lbs)*
30 Burpees

45 minute time limit

Post time to comments/www.logwod.com

Picture courtesy of CrossFit.com

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

What is a Hero to you?  Is it just someone who gave the ultimate sacrifice?  Or is it also the single parent holding down three jobs to feed the kids?  Is it that little kid who stands up to a bully?  Post thoughts to comments.  And, think of who your hero is as well as the ultimate price Lt Helton paid to help keep us free as you are doing this WOD.

Cash Out:

Roll Calves