CrossFit Team Offutt Tactical Fitness

ANNOUNCEMENT!  Starting this week we will be introducing an additional Open Class at 1800 on Monday, Wednesday, and Thursday.  This is to open up more options for you, the Open Class Athletes.  Our hope is to even out the crowd so we don’t run out of equipment during an Open Class.  So, if this fits better in your schedule, please take advantage.

Prior to Skill work we’ll be working some of the following in our warmup

Video courtesy of Mobility WOD.  Up to the 3:30 point, pay attention to K Starr’s reasoning behind improving external rotation on the shoulder.  For successful overhead work, you must be able to get good rotation without impinging the shoulder or overextending the back.  The drills you see around the 3:50 mark are what we will be working.  The hollow rock work, I would suggest doing that after your cashout or before class.

Skill/Strength

Standing Press-Push Press-Push Jerk Progression

Video courtesy of CrossFit HQ.  As a reminder, Strict Press is with no leg drive, but locked legs.  Push Press introduces the Dip/Drive/Press.  Push Jerk moves to the Dip/Drive/Press/Dip.  We will be going over the proper set up for all three of these motions as today’s WOD will be….

WOD:

2RM Strict Press

Do two sets of 10 reps with an open bar.  Afterwards, you will have 3 working sets to find your 2RM

Once this is set, use your 2RM Strict Press weight for Push Press.  You will then have 3 sets to find…

2RM Push Press

Once this is set, use your 2RM Push Press weight for Push Jerk.  You will then have 3 sets to find…

2RM Push Jerk

Enter your 2RM for Strict Press, Push Press, and Push Jerk as well as thoughts to Comments/www.logwod.com

Extra Credit

1 set:

Push Jerk

Max Reps @ weight used for first working set of Strict Press.

Cash Out

Shoulder Band Stretch

The Hendricks folks getting some aggression out on a tire this Sunday.  Thank you to all who showed up this Sunday for the Team WOD and thank you Coach J for organizing it.  As we have seen in the last few weeks, we like having a fun extra class on Sundays.  It’s a fun time for us to come in and just enjoy good community and good activity.  I’d like to ask you, the athletes, what kind of special WODs you would like to see on these days.  Remember, this community is your community.  We will only be as great as you guys make us!

Strength:

Set Deadlift 3RM

Video courtesy of Mobility WOD. 
Load sequencing. 
Notice the body position Kelly goes over.Prioritize the spine first, squeeze butt as you push it back to lad the hamstrings.  If your flexability doesn’t allow you to get set up while keeping a neutral spine, re-tension on your hamstrings prior to a pull.
Take you first few warmup sets to feel this postion out.
More flexability in the posterior chain = stronger deadlift capability.

After set up, do sets of 7,5,5,3,3,3 … increasing weight every set.

Post heaviest successful 3R set to comments/www.logwod.com

WOD:

7 DL @ 85% 3RM

15 Box Jumps 24/20

5 DL @ 85% 3RM

15 Box Jumps 24/20

3 DL @ 85% 3RM

15 Box Jumps 24/20

10 Minute Cut-off 

Extra Credit – 10 Max Broad Jumps

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

Cash Out:

Hamstring Floss w/Band

Video once again courtesey of Mobility WOD

Skill:

Kipping Pull-ups (10 minutes)

Video courtesy of CrossFit Innovate.  Go through the above progression.  Get the kip down first.  Feel both the hip and shoulder open as you go forward, then close quickly and powerfully on the way back, building momentum to get your chin up over the bar.  One big piece to remember is the pushing away from the bar as you begin your descent.  This allows you to “fall” back into the swing, giving a mini break before your next rep.  The only thing we won;t do from this video was her jumping pullups.  If you need to do jumping pullups, ensure you land with a bend in your knees, and arms fully extended.

WOD:

 BARBARA:                  

5 Rounds For Time:

20 Pull-Ups

30 Push-ups

40 Sit-ups

50 Air Squats

3 min rest

(30 Min max)

Extra credit: 5x100m Sprints

Cash Out:

Stretch legs/back/chest

Skill:

Kettle Bell Swing (7 minutes)

Ever wonder why we CrossFit preaches KB swings overhead rather than slightly above head (Russian)?  Read this issue of the CrossFit Journal

25_04_kettlebell_swing

Courtesy of Mercer Island CrossFit.  Dear Santa, I know it is only May, but could you please bring Kettle Bells like these to TactFit?

WOD:

4 Rounds For Time:

Row 15 Cal

KB Swings x 15  @ 1.5/1 pd

10 Front Squat @ 95/75

20 Minute cut-off.

Record time/thoughts to comments/www.logwod.com

Extra credit: 20 Turkish Get-ups

Courtesy of CrossFit HQ.  One of the more dificult techniques to master.  Watch Jeff Martone’s instructions

Cash Out:

Mash triceps/Roll back – 1 minute ea

Skill:

Hollow body position/Hollow Rock

Videos Courtesy of Gymnastics WOD.  A recent visitor to Omaha, Coach Paoli going over the hollow body/hollow rock positioning.  The Hollow Body is essential in so many movements.  Key to keeping good midline stablization.

Watch both parts.  Learn how to transfer body tension while maintaining the neutral, hollow position with the Hollow Rock.  Learn it, love it!

Ring Dip

Now that you’ve learned that hollow positioning, translate it into tight core in ring dips

WOD:

Max effort on Push Ups, followed by Max Effort on Sit Ups, followed by max effort on Pull Ups.

Rest 5 Minutes.  During this time, figure out 40% of your max effort rep numbers for all three movements, because at the end of your rest…

On the minute for three minutes, do 40% of max effort reps of push ups.  At the end of third minute, you will start…

On the minute for three minutes, do 40% of max effort reps of sit ups.  At the end of the third minute, you will start…

On the minute for three minutes, do 40% of max effort reps of pull ups.

Record max effort numbers and successful sets to comments/www.logwod.com

Extra Credit: 3X L-Sits 30 Sec.

Pic of the great Annie Sakamoto courtesy of CrossFit Norcal

Cash Out:

3 sets of 10-15 reps of  GHD sit ups

Pic of the those involved in the first ever Team Offutt Tactical Fitness Paleo Challenge.  Can’t wait to see the changes at the end of 30 days!  Be strong!

Skill:

Bottom of Squat Position

Video courtesy of Mobility WOD.  One of the areas people lose their positioning on the squat is at the bottom.  This drill will help that problem.  Hold the bottom for 3 minutes.  Follwed by…

Strength:

Work on 3RM on Back Squat.

After 2 sets of 15 with an empty bar, go 7, 5, 5, 3, 3, 3.  Increasing weight each set.

WOD:

Chipper:

15x 90%(3RM) BS

Farmers/Object Walk 400m @ 1.5/1  Pood or 45/25 # Bumper Plate.  Carry one in each hand

80 Iron Mikes (alternating jumping lunges)

Video courtesy of Hyperstrike.  Good illustration of Iron Mikes

15 minute cutoff

Record time/thoughts to Comments/www.logwod.com

Extra Credit (for the more advanced, but anyone can try!) – 25 GHD’s

Cash Out:

Couch/Band Stretch. 2 min ea for ea leg

The CrossFit Regional Season has begun!  For coverage go here

http://games.crossfit.com/article/live-coverage-central-east-espn

This Sunday, we will be having a special meeting at 1400 in the TactFit area to discuss our Paleo Challenge.  We will have Jen Crawford-Petersen giveing a smeinar on the benefits and method of Paleo eating.  After that we will lay down the rules for the challenge.  This will be followed by a suprise WOD.  So a full day of fun!

Come join us! What do you have to lose, other than stuff you don’t want! 🙂

Skill:

-Spend 10 minutes working hip mobility

Go through the Super Squat Hip sequence, the groin stretch from earlier this month.  Use the time for whatever one you want to try.  Or, try this new one…

I’ll say it for you….OUCH!!!! 🙂  Be careful with this one, and please use a partner when placing the plate on and off.  Team up, you’ll have time.

-Spend 5 minutes “Mashing” triceps to get a good front squat rack position.

Video courtesy of Mobility WOD.  Watch at the 3:05 mark for the tricep work

-Work muscle up technique

Video Courtesy of CrossFit Santa Clara.  Jason Khalipa going over the Muscle Up Technique.  For a lot of you, this will be the second or third time this month you’ll be getting to work on this technique.  How far into the progression did you get last time?  Did you get a muscle up?   Did you get past doing these on your knees?  Where would be a good place to find this info?  YOUR LOGBOOK!  You don’t have one?  What?  Having a log book is so essential to tracking your progress.  Results happen at a better pace when you track them!

WOD:

“Π(pi) Guy”

Finish the below in 12 minutes:

Do reps of 3, then 1, then 4 (get it? Π?) of

Muscle Ups

Handstand Push Ups

Front Squat (225/135)

So, you will do 3 Muscle Ups, 3 HSPU, 3 FS, the 1 MU, then 1 HSPU, then 1 FS, then 4 MU, then 4 HSPU, then 4 FS.

YES, this is a very short time period, meaning, we want you to (safely) haul ass through this WOD!  Short amoutn fo reps, short time = High Power Output in a very short time

Scaling options will be…

A:

1 MU = Prescribed

1 HSPU = Prescribed

Front Squat = Prescribed

B:

1 MU = 3 Chest 2 Bar Pull ups, 3 Ring Dips

1 HSPU = Inverted Push up on Box

Front Squat = Adjust Weight Accordingly

C:

1 MU = 3 Regular kipping Pull ups (no band), 3 Ring/Box Dips

1 HSPU = Inverted Pushup on Box

Front Squat = Adjust Weight Accordingly

D:

1MU = 3 Banded Pull ups, 3 Box Dips

1 HSPU = Barbell Shoulder Press (135/95) – or adjust accordingly

Front Squat = Adjust Weight Accordingly

Write time/scale options to comments/www.logwod.com

Cash Out:

Lat Stretch on floor, Foam roll out back

Skill:

Medball Cleans

Picture courtesy of FunctionalStrengthCrossFit

Straight from your CF Journal Study Guide

SETUP:

• Stance = shoulder width or slightly wider/ Weight in heels/Back arched/lumbar curve locked in/Shoulders over the ball/ Ball on the floor between the legs with clearance for the arms/Arms straight, palms on outside of the ball; fingertips pointing down

EXECUTION:

• Accelerate through the heels from the ground to full extension of the hips and legs/Shrug, with straight arms/Hip retreats; land in a full front squat, with the elbows beneath the ball/Stand to full extension with ball in the rack position to/complete the movement/Return to setup

Here’s the progression we’ll go through

1. Deadlift (focus on good setup)

2. Deadlift Shrug (focus on fast extension and shrug with no arm bend)

3. Front Squat (focus on depth of the catch)

4. Shrug and Drop Under (focus on shrug and beating the ball down, catching low and tight)

5. Full Medicine Ball Clean

Burpees

The coaches will go into technique before class, as well as go over scale options such as walking your legs back instead of dropping down.  Well also touch on how the pushup down does not have to be strict.  You can actually use it as a mini break as long as you catch your body safely.  For extra research, take some time and look up some good videos on certain websites like mobility WOD or CrossFit HQ.

WOD:

10! (10-9-8-7…)

For time

Burpees

Medball Cleans (20/14)

Box Jumps (24/20)

So 10 Burpees, 10 Medball Cleans, 10 Box jumps, 9 Burpees, 9 Medball Cleans, 9 Box Jumps, ect….

Cash Out:

Take a good 5-10min to stretch the hips and legs

Video Courtesy of Reebok CrossFit.  I dare you to watch this and not want to do a WOD!  Get some!

Skill:

KB Swings –

Video courtesy of CrossFit HQ

Points to remember:
Drive with hips
Maintain good lumbar curve, tight core
Weight in the heels, chest up
Finish with weight fully extended overhead, active shoulders

Overview of Ground to Overhead

-This can be any way you want.  Full snatch, power sntch, power clean and jerk, full clean intoa thruster, whatever you want.  Whatever you are the most efficient at.  The only requirement is the bar starts on the ground and ends with you standing, hip fully extended and active shoulder, arms locked out overhead.

WOD:

“The Gas Guzzler”

For time

10 Ground to Overhead (135/95)

25 Ring Dips

10 Ground to Overhead

Row 500m

10 Ground to Overhead

25 KB Swings (1.5/1)

10 Ground to Overhead

Run 800m

Post thoungs/time to comments/www.logwod.com

Cash Out:

Find your O2

Video from last Sunday’s “Headhunter” WOD.  Thanks Coach Bryan for putting the clips together and to some good music.  I apologize for some bad camera work  (my fault) and a little bit of cussing (my fault again). 

But, once again, thank you all who cmae out to make this an awesome event honoring some great soldiers.  Never forget.