CrossFit Team Offutt Tactical Fitness

 Hip and Ankle mobility.

• Perform the ankle mobility by tying a band around a squat rack, putting it around your ankle, move banded foot out from rack for tension on the band. Squat down and move knee around, taking that banded ankle through a dynamic range of motion.

To illustrate, video courtesy of Mobility WOD.  Just watch the first 2 and a half minutes for the band stretchUnlike what Kelly does on the video, we can use the rig to anchor down our bands.  No broken doors, right?  Either pair up to hold the foot down, or do it on your own.  Do two minutes each side.  Make sure you do a squat test before, after one leg, and after two legs.

This will lead right to our skill work of……

Skill:

Back Squat Technique

• Shoulder width stance, Hips back, heel planted, knees track with the toes, feel like you’re contracting the hamstrings when coming down, Drive through the heels, chest up, Head neutral.

WOD:

3 Rounds For Time:

5 Back Squat (225/135)

10 Burpees

15 Round offs/ Cartwheels

20 Sit ups

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

Cash Out:

Stretch out hips and regain sense of balance

Great shot of our most recent on-ramp graduates.  Watch out for these beasts! (and I mean beast in the nicest way possible)

Skill: Stride work

Video courtesy of expertvillage.  Keys to remember here are the explosive start out of the block to establish your pace, and also not tensing up, but allowing the body to relax and keep your strides constant.

WOD:

6 Sets of:

Sprint 400m (All Out!)

Rest 2 minutes between sets

*Hold sets within 10seconds of each other*

The clock will be continually running, so as soon as you finish, look up to the clock to A) get your 400M time and B) figure two minutes from that time to start the next round.

What you will be recording will be your total running time.  So, you can do this one of two ways….

A. Write down all your start and finish times for each set.  Add these up to get your total.

B. Take the total time it took you with the run and rest periods and subtract 10 minutes (rest time).

Either way will give you your total work time.  Post this number to comments/www.logwod.com

Cash Out:

Spend 5 minutes Rolling out Calves, Quads, and Hamstrings

Spend 5 minutes stretching Calves, Quads, and Hamstrings

Pic of the awesome group that came out Sunday afternoon to pay tribute to the nine Soldiers killed 5 years ago today.  Here’s to hoping CrossFit HQ adds “Headhunter” to their list of Hero WODs.  Thanks once again to all of you that came out to pay your respects.

“Headhunter”

9 Rounds, each for time of:

5 Deadlift 275/225 lb

7 Pull-Ups

30 Feet Lunge Walk w/ 45/25 lb plate overhead

8 Hand Release Push-Ups

2 Pistols per leg

90 seconds rest

Post total time to comments/www.logwod.com

Post round break downs/thoughts to comments

23 April 2007 two suicide truck bombers attacked an outpost located in As Sadah, Iraq. The explosion killed nine soldiers from the 5/73 Cav (Recon) of the 82nd Airborne Division and wounded 20 others. Together, their deaths represented the single deadliest day for the 82nd Airborne Division since Vietnam in June 1969. USA Today article located here…

http://www.usatoday.com/news/nation/2007-04-26-fort-bragg-mourns_N.htm
9 Members of 5/73 Cav (Recon) “Headhunters”:
1LT Kevin Gaspers – Hastings, Neb
SSG William Moore – Benson, N.C
SSG Kenneth Locker – Wakefield, Neb
SGT Randell Marshall – Fitzgerald, Ga
SGT Brice Pearson – Avondale, Az
SGT Michael Vaughan – Otis, Ore
SPC Jerry King – Browersville, Ga
SPC Michael Rodriguez – Sanford, N.C
PFC Garrett Knoll – Bad Axe, Mich

As you can see from the info above, two of the fallen soldiers were local Nebraskans, and our own Braden Hestermann was the medical platoon leader for the 5/73 Cav when the attack happened.  On the day before the 5th anniversary of the attack and in honor of his fellow soldier’s sacrafice, we will dedicate this WOD to their memory.

We our in the process of submtting this Hero WOD up to CrossFit HQ to be included in their list of Hero WODs.  You, the athletes that come out this Sunday, will have the privilege of being the first Affiliate group to do this WOD before anyone else.  Please, if you can make it, join us to not only honor those who gave the ultimate sacrifice for our country, but also to celebrate the gift of life, liberty, and happiness their sacrifice gives each and every one of us.

As with other Hero WODs, if you have access to a kevlar vest or weighted vest, feel free to bring it with you.

ANNOUNCEMENTS!

1. The noon class has now been moved to 1130.  Please plan accordingly.

2. We are planning a very special WOD for this Sunday.  Details coming REAL soon.

Skill:

Handstand Walk

Things to remember in HS walking.  Tight Core, Head sighting the ground, Toes pointed, Glutes tightly clenched

Videos today courtesy of Gymnastics WOD.  Yes, I hate Carl Paoli too.  I strive to get my handstand walk as effortless as his. Love this progression for training your body on moving your center mass forward, initiating the walking motion from the hips to the shoulders, and falling forward into the walk (think of it as upside down pose running).  What I also love is this type of progression will help you get used to being upside down before you just jump out to an open floor and go.  Now what happens if you fall?….

For video two, this is a MUST for all of you.  You must learn how to roll out of the fall.  Two good things about doing the roll.  1, you won’t break your neck. 2. IF you know how to roll out, you will allow your body to get up into the handstand walk.  What I normally see people do in HS walks is not get their body vertical enough.  If the body is not vertical, you won’t be able to move forward.

L-Sits

Courtesy of CrossFit HQ.  To do these you will have a plate (or stack of plates) on each side of you as you sit on the floor, legs out straight. You will then hold you body off the ground by placing your hands on the plates, lifting your butt off the ground.  From there, lift your feet off the ground, straightening legs out so your toes are even with your quads. I would go through the progression shown here of getting up and having the legs in the tuck first.  Once you can hold this for a good while, start trying to extend the legs out.

Prior to going into an L-sit, I HIGHLY suggest going through this drill.

WOD:

2min Max L-Sit

2min Max HS Walk

Rest 2min

2min Max Rep Pull ups

2min Max Rep Box Jumps (24/20)

Rest 2min

2min Max Rep Sit up

2min Max Rep Air Squat

Scoring for L-sit is # of seconds ÷ 2. Scoring for HS Walk is for yds. Every other exercise is for Reps.

Record total reps to comments/www.logwod.com

Cash Out: High-five everyone!  Congrats to all of you for making through this week!  And, if you can spare the time, come out this Sunday at 1500 for a very special WOD.  Details to be released tomorrow.

ANNOUCEMENTS!

1.The noon class has now been moved to 1130.  Please plan accordingly.

2. We are planning a very special WOD for this Sunday.  Details coming REAL soon.

Skill:

Power Cleans

Video courtesy of DWHA.  Notice how high the bar gets before the lady ever bends her arms.  That’s straight hip power.  Violent and powerful!  Feel like you’re leaping out of your body when you hit that second pull.  In the warmups and skill work, use hang power cleans to find your EXPLOSION point!  That is the area that when the bar makes contact, you begin that second lift that gets that bar airbourne!  There HAS to be a big change in momentum between the two lift.  The first lift (from the floor to mid-thigh) is at a deliberate, deadlift pace.  The second lift (from mid-thigh or EXPLOSION point to rack position) is the FASTEST speed you can get it up there.  It should be shot-out-of-a-cannon speed!

WOD:

On the min, Every min, for 20 Min:

• 3 Power Cleans (185/105)
• 5 KB Swings (1.5/1)
• 8 Sumo Deadlifts (185/105)

If you do not finish the current round before the next minute starts, do not start again. Wait until the next minute to start another round. Score = # of Rounds Completed

Record successful rounds completed to comments/www.logwod.com

Some good clean fun to laugh at.  Video Courtesy of the AWESOME folks at CrossFit Oahu(Thanks for finding this, Mieke!).  We wouldn’t have any of these folks in  our group, would we? 🙂  Do me a favor?  Don’t name names, but rather, self-identify in comments.  (I’ll admit, I’m a sweat beast!) Remember, good clean fun folks!

Cash Out:

100 Double Unders

QUICK ANNOUNCEMENTS! 

1. Begining this Thursday, the scheduled noon classes will be moved to 1130.  This goes for all Tues/Thurs/Fri classes.  Those will all be at 1130 from now on instead of noon.  Thank you.

2. We are planning a very special WOD for this Sunday.  Details coming REAL soon.

Skill:

-Thrusters

Think of them as Wall Balls with a bar

-Pull Ups

If you don’t have kipping, work with a band.  Don’t forget, log what band you use so the next time you try these, you’ll know what band you used, and whether or not you’re ready to move the the next smaller size.  The goal of using a band is to get you closer and closer to not using a band.

WOD:

 “Holbrook”

• 10 Rounds, Each Round for Time:
  • 5 Thrusters (115/80)
  • 10 Pull ups
  • 100m Sprint
  • Rest 1min

Post total time(as well as fastest and slowest split)/thoughts on the concept of hero WODs to comments/www.logwod.com

Photo courtesy of CrossFit.com

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Cash Out:

Walk 200m

Stretch Shoulders and Lats

Skill:

5 minutes of Double Under Practice

Video courtesy of CrossFit Park City.  Notice Chris Spealer keeps his shoulders nice and relaxed during the double unders.  This really becomes important when you are doing a WOD where the exercise before you do double unders taxes the shoulder/chest area like…

Hand Release push ups

Keep your core tight all through the movement.  This will enable you to avoid having your body bow during the push up.

WOD:

5 Rounds For Time:

• 15 Hand Release Push ups
• 30 Double Unders
• 50 yd Bear Crawl

For double unders, remember the skill you just covered.  Stay FOCUSED and in the zone!  The push ups are going to make your shoulders and chest sore, so, let them relax during DUs by keeping all the motion in the wrist, not the shoulder.  Also, putting the bottom of the rope handle in the middle of your palm will help keep the spinning motion in the wrist, and keep the hands in front of you, not behind you.

Post time to comments/www.logwod.com

Cash Out:

Partner Chest Stretch (Arms behind back)

Lat Stretch

Coaches Mieke and Bridgett rocking out one of the WODs during the Level One Cert last week.  These ladies are a great example of the awesome people we have here, both as coaches and as members.  I salute you both!

Mobility:

Hip Mobility (Couch Stretch, Wall groin stretch) – Couch stretch will be for 2 minutes per side.

Roll out back w/ overhead position –

Courtesy of Mobility WOD.  For the groin stretch, watch from about the 1 minute to 1:50 mark.  That will be the stretch we do.  Once in position, we’ll start pushing the knees out for 30 seconds.  We’ll repeat this for at least 2 more sets. For rolling out the back in the overhead, watch the 3:10 to 4:10 mark.  We’ll do 10 reps of this before moving on.

Skill:

Practice Clean & Jerk

Photo courtesy of The Rockzone.  Natalie Burgener going through a full squat clean and split jerk.

You can practice either power cleans or full squat cleans(from the ground no matter what).  Note:  To efficiently move higher loads, the full squat clean works best, as successfully pulling your body UNDER the bar after the hip explosion means the bar does not have to travel as high as a power clean to get into your shelf/rack postion.

The jerk can be either regular jerk or split jerk, which ever you are more comfortable with.

which will prepare us for….

WOD:

Clean & Jerk 1RM:

After we have completed the above warmup on technique, reps for the sets will be 5-5-3-3-1-1-1-1, increase in weight every set.

Sets will be begin every 2 minutes

post 1RM to comments/www.logwod.com

Followed by the Med Ball Panny Game!  What is the Med Ball Penny Game?  Looks like you’ll have to show up to find out!

Post feelings of med ball penny game to comments

I had to take this down the other day, but now that all have made it through the class, I would like to congratulate all those who made it through the CrossFit Level One Certification last Wednesday and Thursday.  Big thanks to Todd Widman, Nicole Gordon, and Joe Westerlin for great instruction and being all around great people.  The world of CrossFit is better thanks to folks like you.

Skill:

Skill:

Running Technique

WOD:

Run 5K

One of the beauties of CrossFit is being prepared for the unknown and unknowable.

We strive to help you, the athlete, improve in….

Cardiovascular/Respitory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

In doing so, you will be prepared for whatever we throw your way.  We will make you not only better athletes, but improve your physical comfort of living.

To do that, we will guide you in the right path.  That doesn’t just mean when you show up at the gym for the WOD.  On this site, our goal is to inform you of what skills we will review that will prepare you for the WOD.  By doing so, we will give a good example of the movement(s) involved, but we highly encourage you, the athlete, to take this as your starting point.  Research more on your own.  Mentally go over those movements in your head, and come prepared to do work once you get to the gym!

So, our new plan is that you will find out the WOD once you arrive at the gym, not before.  Give us your thoughts on this new direction.

As always, we want to make CrossFit Team Offutt Tactical Fitness the best affiliate in the DoD!….and one day, the WHOLE WORLD! 🙂

Cash Out:

Band stretch on hips and hamstrings

Skill:

Hand Positioning for Push Ups

Practice Medball cleans for 2 min

Courtesy of CrossFit HQ.  Coach Glassman giving some great instruction on the medball clean.  During the med ball practice, pair up with someone.  One person will hold a PVC pipe right in front of your med ball.  You goal is to do the med ball clean without hitting the PVC pipe.  Can you do it?

WOD:

Tabata:

Row (For meters)

Push ups

Double Unders

Medball cleans

So, Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals will be rowing for meters, the second 8 are push-ups, the third 8 intervals are double unders, and finally, the last 8 intervals are medball cleans. There is no rest between exercises.

Score will be total reps

Score the rowing by meters divided by 4

Post results to comments/www.logwod.com

Video courtesy of CrossFit HQ and SICFIT.  Not only is this vid a great look back at some of the top athletes from last year’s CrossFit Games, it shows you that you’re not the only one who gets the pre-WOD jitters.  What is your mental prep before a WOD.  Are you scared?  Nervous? Anxious? Excited?  Need that one last trip to the bathroom?  Put your thoughts to comments.

CoachD

Cash Out:

Use foam roller to Roll out calves and quad