CrossFit Team Offutt Tactical Fitness

ANNOUNCEMENTS!

This week starts our changes to Evening Open Classes.  We will now hold evening classes Mon, Wed, Thurs at 1730 instead of 1700 and 1800.  We apologize for any inconveience.

Also, today is Day Two of our week-long Strength and Conditioning Mini Camp.  These two-a-day workouts will be at 0800 and 1600 M-Th and then a three-a-day workout set up for Friday at 0800-1130-1600.  See details here….

https://totactfit.com/strength-and-conditioning-mini-camp/#comment-392

And now, back to today’s WOD….

Skill:

Back Squat/Box Jumps, because….

WOD:

5 Rounds for Time:

10 reps  Back Squat  @75% Bodyweight  (so if you weight 200#, you’d use 150#)

10 Box Jumps(24/20)

Record time and weight for Back Squat used to comments/www.logwod.com

Video courtesy of CrossFit HQ.  Games athlete Matt Chan working box jump technique.  Since we are now using the Games Standard of no bounding off the box, but showing full open hips before jumping off, this technique will help you knock out the box jumps as quickly as possible. The small heel kiss will relieve that the tension on the achillies tendon. Point 2, don’t look down at the box.  Not only does it cut your jump height, but look at the position you land at.  Your body is folded over, ad now you have to waist more energy sranding upright to fully open the hips. Stay upright!

Extra Credit:

Front Squat

 5, 5, 5+ (same weight)   – The + on the last set means after you get 5 reps, you go until you can’t go anymore!  All out!

Cash Out:Improving Squat Mobility

Video courtesy of Mobility WOD.  Forthe first stretch, team up with a Super Friend to help add just a little bit of tension to really help with the internal rotation.  The other two stretches you can do on your own.

For those who haven’t met her, this is Leah, hitting a perfect power snatch.  She’s been an afternoon faithful for over the last month and has a great focus and some of the best technique I have seen from a new athlete in quite some time.  Look for her to make some big moves soon!  And she is now a member of our Strength and Conditioning Mini Camp!  A week with Coach G and she’ll be taking on small countries on sheer will alone!  Don’t be left out!  Get to the Mini Camp NOW!

ANNOUNCEMENTS!

This week starts our changes to Evening Open Classes.  We will now hold evening classes Mon, Wed, Thurs at 1730 instead of 1700 and 1800.  We apologize for any inconveience.

Also, we start our week-long Strength and Conditioning Mini Camp.  These two-a-day workouts will be at 0800 and 1600 M-Th and then a three-a-day workout set up for Friday at 0800-1130-1600.  See details here….

https://totactfit.com/strength-and-conditioning-mini-camp/

Back to today’s workout…

Strength:

SQUAT CLEAN – Work up to 1RM

15 min time cap after movement prep

Video courtesy of Again Faster

WOD:

12 minute AMRAP –

-1 Split Jerk from the rack @ 90% 1RM

-200m run

 Missed rep penalty =5 burpees

Post successful round to comments/www.logwod.com

The last time we did One Rep Max on Split jerk was https://totactfit.com/2012/03/08/friday-20120309-open-workout/#comments

9March.  Check your log books!  IF you don;t have a 1RM, we will take 5 minutes to find a suitable weight.

Video courtesy of CrossFit HQ.  Coach Bergener going over the fundametals of the Split Jerk.  Don’t forget the lunge, but time the landing right when you lock out your arms!  Also, don;t go over wide on your landing.  Your feet should be the same width apart as you would for regular Jerk, Snatch, ect…Shoot for no more than shoulder width.

Extra Credit: Skill: Pistols

Cash Out: Improving Split Jerk Posture. 

Mud People!  Pic of Coach Bryan post-Warrior Dash this weekend.  Great time for all who went.  Looking forward to more events like this in the future!

We will have one Open Workout at 0900 Saturday!

WOD:

“What the hell is this?!”

10 Sledge Strikes
20 Slam Balls (25/15)
30 Toe To Bar
40 Calorie Row
50 Goblet Squats (53/35)
40 Barbell Rollouts – on knees with barbell in front roll the barbell out to full extension and then back – 1 rep.
30 Pullups
20 Tuck Jumps – jump high, bring your knees to your chest
10 Muscle Ups – 3 dips/3 pull ups = 1 MU or scale MU with band from floor

Goblet squat demo.  Video courtesy of NorthState CrossFit

Barbell Rollouts demo.  Video courtesy of CrossFit Little Rock

Shot of our most recent On-Ramp grads.  Welcome to the family guys and gals!

DON’T FORGET!  We have changed our afternoon schedule through the week.  On Monday, Wednesday, and Thursday, instead of a 1700 and 1800 class, we will now have a 1730 class on those days.

Skill/Strength:

PUSH PRESS –

Video courtesy of CrossFit HQ.  Good set up, chest up, elbows slightly in front of bar, feet at hip width.  Big breath…Dip/Drive/Press!

After movement review, do 2 sets of 5 with an empty bar.  Then add weight and do reps of 10, 7, 5, 5, 5, increasing weight every set.  Goal is to set a 5 RM.  Cut off time after two empty bar sets will be 15 minutes.

WOD:

You guys get the privilege of previewing our new Test-Out WOD.  This will be the final WOD for the On-Ramp class and Test-Out folks.  So, let’s see how well you seasoned TactFitters do!

TOTF Chipper: 

For time

200m run

20 Wall Balls (20/14)

15  Box Jumps(24/20)

7 reps of Bear Complex * (95/65)

15 KB Swings (1.5/1)

20 Burpees

100 Single Unders

* Bear complex, one rep = 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press from back

Post time to comments/www.logwod.com

For set up, the run will start and end by the rower closest to the track.  The run will be on the track, around the soccer pitch and back on to the track, back to the starting point.  Athletes will then go directly to the Wall Balls.  After Wall Balls, box jumps, your barbell for Bear Complex, your kettle bell, and piece of ground for burpees, and your jump rope will be lined up in a row, Fight-Gone-Bad-style, making the transition from one part to the next easiest and safest. 

Once again, video courtesy of CrossFit HQ.  I want to focus on the Back Push Press from this vid.  Notice, when Sage brings the bar from front to back, as it touches her back, she absorbs the impact by bending her knees.  This will save your spine.  Also, don’t let the bar hit your head. 

Extra Credit

Weighted Ring Dips 3×5

Cash Out: MADATORY!

10 min. pistol test.

Video courtesy of Mobility WOD.  Want to get one hell of a stretch on your hips, groin, quads, hamstrings, ect…?  This 10 minutes is worth its weight in Mobility Gold!  Do it, do it, do it!  Just remember, when getting down in position, push your knees out as you go down.

Why is Angie Hobbs smiling?

Is it…

A. She just hit a 1RM on Dead Lift at 265

B. She knows by Thursday, 7June, she’ll get a handstand pushup

or…

C. This girl is in here every Sunday working on weaknesses, making them strengths. Getting stronger, staying hungry, improving, living the CAN!

or all of the above?  Post answers and hi-fives to Angie to comments.

After some heavy lifts the last few days, time to get some rowing on!

WOD:

For Time:

750m Row

15 Handstand Pushup

500m Row

10 Handstand Pushup

250m Row

5 Handstand Pushup

Video courtesy of Concept2 Australia.  To review proper rowing technique, go here.

rowing concept

Maintaining good technique will be key to getting good times on the rows.

Post total time to comments/www.logwod.com

Extra Credit:

6x100m sprints

Cash Out:

Running recovery

Video courtesy of Mobility WOD.  On the third stretch, notice the big difference between this and the pigeon stretch is on this one you will be trying to keep the foot planted the whole time.

For those who haven’t met him, this is Big Tim Lewis.  Great addition to the afternoon crowd.  Great guy, and oh yeah, strong as an ox! (that’s 450 and he picked it up like it was warmup weight)

Speaking of afternoon.  Due to coaching constraints, we are considering combining the 1700 and 1800 classes to one class at 1730.  Will this have an effect on whether or not you attend class?  Put your thoughts to comments.

Strength:

DEADLIFT – 85% 1RM One Rep On The Minute for 15 min

Look off of last Friday’s entry for your 1RM https://totactfit.com/2012/05/31/friday-20120601-open-workout/

WOD:

5 Rounds of…

3 min AMRAP

3 Hang Power Cleans (165/95)

6 pushups

9 knees to Elbow  

1 Minute Rest

Post total rounds completed to www.logwod.com  Post total rounds and any partial rounds along with thought to comments.

 For Hang Power Cleans –

Courtesy of CrossFit.com

Miranda Oldroyd gives some good pointers for warmup.  Do a couple of sets of hand squat cleans to get your body used to getting under the bar. Notice she has a different approach to where she rests between reps.  That technique should only be attempted if you are at a high level of experience with this movement.  Most athletes will better be suited with  waiting until that bar is back at waist hight before you drop back into your dip/drive for the next rep. Regardless of tempo, you still need to ensure a full. violent hip extension to generate the momentum to get the bar moving upward.  Once you’ve pulled the bar as high as you can, get under it QUICKLY. Lastly, the hook grip will come in handy on these!

For Knee To Elbow –

Video Courtesy of Again Faster.  To string together Toe to Bar, the kip concet is similar to a kipping pullup.  Open the shoulders and hip/violently close the shoulder and hip.  This vid is a bit long, but gret tips in here.  Well worth watching!

Extra Credit:  Work full snatch (once again, for Extra Credit, chances are, this will be something you will have to work on after class is over.  we set this section up for the athlete who can give that extra time after a class to improve on some areas.  Also, for extra credit, instead of following what I post here, spend time working on a weakness)  But please make sure you do….

Cash Out:

Snatch Prep –

Video courtesy of Mobility WOD.  The first movement is great for releasing all those tense connective tissues between your neck and shoulders.  Spend a minute doing this. Next, get into the second position against a wall.  Once you wind up the legs, then force the butt down, push the elbows into the knees for a few seconds, relax for a second, repeat.  Keep that going for 2 minutes. Do position three for a minute per side. For the last move, move over the a rack to get your leg out straight.  Floss that hamstring!

Don’t forget, next week we will be running a Strength and Conditioning Mini Camp!  The course will be two-a-days Mon-Thurs, and a Three-a-day on Friday!  Trust me when I say you will be thankful you did this!  Click below for more info! 

TOTF Mini-Camp

Take 10 minutes working prep for the following movements….

WOD:

10! (10,9,8,7,6,5,4,3,2,1, alternating exercises)

Bodyweight Bench Press

Kipping Pullups

Post time to comments/www.logwod.com

For bench press, if you cannot bench your bodyweight, during warmup work up to a weight you can handle for 10 reps.

Video courtesy of CrossFit HQ.  Nadia Shatila giving a great tutorial on the kipping swing.  Get used to violently closing the hip as you push down on the bar, raising your body up, then quickly re-open the hip with the kip that will shoot your chin over the bar.

Extra Credit:

25 GHD Situps

Cash Out:

Bench/Dip mobility

Video courtesy of Mobility WOD.  Spend 2 minutes per side with the lacrosse ball at the top of your shoulder blade.  Add weight to help push into that area.  If going heavy, have someone assist you.  Seeing a pttern in these mobility exercises?  They focus on areas you just worked during the WOD.  Now why amI not having you do them before the WOD?  Simply put, if your mobility is not there, doing these prior to a workout will give you minimal improvement.  Better to learn these after and apply them daily to improve your mobility over time.  Get after it folks!

We’ll spend a 10 mintues or so doing prep work for…

WOD:

8 Rounds for Time:             

8 Front Squat(95/65lbs)        

8 Deadlift(95/65lbs)                        

Sprint 100m                         

 :30 sec Rest*

Each set of front squat will start with the bar on the ground.  It is acceptable to squat clean the first bar up and have that count as a rep.

*During the WOD, everyone will SPRINT the 100m.  The 30 seconds will be used to make your way back to your bar to prepare for front squats.  Even if you make it back to the bar and are ready to start, you must still wait 30 seconds before their next round begins.

Video courtesy of CrossFit One World.  I picked this video for two reasons.  First is the demo of the front squat.  Notice the rack position is maintained through the whole movement and in the beginning of the squat, what do you see?  Hips go back first then down.  If your flexibility does not allow this to happen, we’ll do some work after the WOD to help that.  And reason two, is the dead lift “What not to do” demo at the end of this video.  Epic fail.  Please, no rounded backs, no stiff-legged deadlifts, and no, no passing out into a face full of iron.

Post total time to comments/www.logwod.com

Extra Credit:

Find 1RM strict press

Cash Out:

Mobility work. Improving front rack position. 

Video courtesy of SanFranscisco CrossFit.  K-Starr working external rotation with Games Athlete Spencer Hendel.  Team up and go through these movements to improve your external rotation on your shoulder.  Notice how with more flexibility, you improve your wrist position in the rack position as well.  You take any turn/kink out of the wrist, making it straighter, allowing you to hold the position longer under heavier loads.

We will be running one class today @ 0900

Skill/Strength:

Over Head Squat

Take 12 minutes to work up to 1 rep max OHS – use weighted rep scheme of

7,5,5,3,3 then 1 + 1 (if needed)

Tire Flip Technique

Video courtsey of the CrossFit Journal as well as this exerpt.

“You were born to do this,” Rob Orlando says. “We have to put you in the right position and it’ll happen naturally.”
Join Orlando, owner of Hybrid Athletics, as he teaches tire-flipping technique to CrossFitters in the U.K.
Orlando asks his assistant, Carey Kepler, to demonstrate proper tire-flipping technique, and she sets up with her chest and shoulders against the tire, gripping underneath.
“We’re not going up and we’re not sliding forward. We’re going somewhere in the middle. We’re looking for 45 degrees,” Orlando says of the drive into the tire.
The first step is extending the hip without changing the arm angle. Next is a stutter step and kick with your dominant leg so the tire never stops moving. Keep your grip underneath the tire.
“If you can get the tire to your thigh, you should be able to get the tire over. You’ve done most of the work. All you have to do is get a little bit lower and keep driving up,” he says. This might take the form of ratcheting the tire up if it is really heavy.
Orlando drills his class through the movement and addresses mechanical issues that arise with different body types and different tires.

WOD:

“ANNIE GOT A FLAT”

In teams of 2: complete the following:

5 Tire Flips, 50 Double-unders, 50 V-Ups

4 Tire Flips, 40 Double-unders, 40 V-Ups

3 Tire Flips, 30 Double-unders, 30 V-Ups

2 Tire Flips, 20 Double-unders, 20 V-Ups

1 Tire Flip, 10 Double-unders, 10 V-Ups

Tire flips are done as a team; DU and V-Ups only one partner working at a time.
Don’t forget…

We will be running a Special 5 day Strength and Conditioning Mini Camp 11-15 June.  It will consist of two-a-day training at 0800 and 1600 each day, and then a special three-a-day on Friday (0800-1200-1600).  All Mini Camp sessions will be 1 hour in length will include a warmup associated with the activity of the day, a Strength/Skill training session that includes specific instruction (will teach squat, deadlift, power clean, press, bench press), speed work, footwork, balance work, and conditioning drills, warm down stretch.

Strength:

Dead Lift – Set 3 Rep Max

Do reps of 7, 5, 5, 3, 3 increasing weight every set.

Sets start on a 2.5 min clock

Enter 3RM to comments/www.logwod.com

Once you set your 3 rep max, take that weight, multiply by 3, then multiply by .0333, then add the original weight.  This new weight is your theoretic 1 rep max.

(Example: If you did 200 for 3RM, it would be 200[weight] x 3[reps]= 600 x .0333 = 19.98 + 200 [original weight]= 219.98, round-up to 220.  That would be your projected 1 Rep Max.  Having this formula would be helpful down the road, so I suggest putting it…hmmm…I don;t know…in your LOGBOOK! (shameless plug.  See Coach John for info on these bad boys)

Keep this number handy because….

WOD:

10!

65% 1RM (estimated) Deadlift

Wall Ball (20/14)

So 10 Deadlifts, 10 Wall Balls, 9 Deadlift, 9 WallBalls, ect…

Post time to comments/www.logwod.com

Extra Credit:

Squat Clean Technique

Video courtesy of LoveFitnessEd.  Please pay close attention to the notes on the video.

Cash Out:

Roll Out your back

Picture courtesy of the Cornhusker State Games website.  This competition is coming up this July and will feature a CrossFit event.  There will be individual and team events.  I would like to see us put a team together and have folks in the individual competition as well.  Any takers?  Post thoughts to comments.

Also, more info can be found at http://www.cornhuskerstategames.com/index.php?module=cms&page=206