CrossFit Team Offutt Tactical Fitness

IMPORTANT ANNOUNCEMENT:

The class schedule for Wednesday and Thursday will be the following…

Strength/Skill work:

Dead lift technique

Box Jump Technique

Spend 10min working up in weight on Deadlift and increasing height on box jumps, because…..

WOD:

10 Rounds For Time:

1 rep – Deadlift (315/225)

2 reps – Hand Stand Push Ups

3 reps – Muscle Ups

4 reps – Box Jumps (36/28)

Yes, there will be scaling options for this WOD, depending on your skill level.

Record time/scale option to comments/www.logwod.com

From Gymnastics WOD, Coach Paoli gives a great tip for stringing together multiple high-height box jumps.  This will help save your back for the dead lifts

Cash Out:

Use Lacrosse ball to roll out shoulders and Glutes,

Use foam roller on quads and back

Stretch Shoulders, glutes, quads, hamstrings, and back

IMPORTANT ANNOUNCEMENT:

The class schedule for Wednesday and Thursday will be the following…

Skill:

Roll out back on roller for 2min

Super Squat Hip Sequence.

Work hip and ankle mobility. It’s really important to have a good range of motion, especially when actively diving under the bar and performing a weighted squat.  Why are we worrying about that?…..

Work Hang Squat Clean technique for 5 minutes

Video courtesy of Northstate CrossFit.  As Jonathan Jorgensen states in the video, for the hang, the bar starts above your knees.  We will emphasize getting a shallow dip, into a quick drive to fully extend the hips and get a high shrug to move the bar upwards as quick and as powerfully as possible.  From there, you will pull yourself under the bar, dropping into a full front squat position to catch the bar.  Remember, elbows high!  From there, stand back up with the bar in the rack position.

A big thought to remember today is, “Pull yourself under the bar, not the bar to you.”  The quicker you get under the bar, the more efficient this move becomes.

WOD:

4 Rounds For Time:

Run 400m

25 Hang Squat Cleans (95/65)

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

Cash Out:

2 minutes of Wall sit – Keep you back against a wall, legs stay at a perpect 90 degree angle.

Skill:

Box Jumps

Focus on using proper arm position to generate momentum.  Also, keep your torso upright, and when going for height, lift the knees, FAST!

From the great folks over at CrossFit Delaware Valley.  Other than keeping good technique, what I want you to see in this video is the athletes are not afraid to miss.  Do a couple biff the jump and tumble down?  Yup.  But, did anyone die?  Did anyone bleed out?  No.  They got back up and went at it again.  Don’t be afraid to fail.  Single rep maxes, max height attempts, ect.. should take you right up against the line of failure.  How will you know where that line is if you don’t fail?  In this sense, failure is NOT a bad thing, but something to learn from. Anyone can win.  Those who become great learn from their losses.  What will you learn today?

WOD:

10 minutes to find your max height Box Jump

Record total inches on highest attempt to comments/www.logwod.com

One minute rest, followed by….

Death By Sit Ups!

Do one sit up the first minute, then two on the second minute, then three on the third….and so on until everyone is dead!…by dead we mean, when we get to the point where no one can finish the number of sit ups for that minute.  All sit ups will be butterfly sit ups.

Record highest rep range met to comments/www.logwod.com

Cash Out:

Couch Stretch – 2 minutes per leg

Pic of the 15 March On-Ramp class on their graduation.  Show ’em some love in the Open Classes!

Attention TactFitters!

Coach Mieke is holding a special WOD Saturday morning at 0930!  This is a test to see if we have enough athlete interest in us carrying out structured, fun classes on Saturday!

The Lumberjack 20

This is a special Hero WOD that was created as a dedication to the fallen soldiers who lost their lives during the Ft. Hood shooting in 2009.

For more details on it, please read this article from Army.mil

http://www.army.mil/article/47773/Fort_Hood_shooting_victims_remembered_during_Afghanistan_cross_fit_competition/

And watch the following vid

20 Deadlifts (250lbs)

Run 400m

20 KB swings (2pood)

Run 400m

20 Overhead Squats (115lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24″)

Run 400m

20 DB Squat Cleans (45lbs each)

Run 400m

Post time to comments.

WODs like this are meant to respect our fallen heroes as well as a celebration of the life that we have the great gift of living.  EMBRACE IT!

Skill:

Muscle Up Technique

Courtesy of CrossFit HQ.  Anyone who has gotten muscle ups can relate and fondly remembers the feeling.  For those who haven’t, don’t worry.  Today is the day you get closer to it, or…maybe today is the day you get your first!

Which reminds me….

Congrats to Vashon Bynum on his first muscle up Wednesday.  This is a pic of him crossing it off the Goal whiteboard.  See that ear-to-ear smile?  I promise each and every one of you, you will have the same look when you get your first!

Strength WOD:

Shoulder Press

5-5-3-3-1-1-1-1

This would be a good time to establish a new 1RM

Record heaviest weight used to comments/www.logwod.com

Let’s take it back to basics.  Taken directly from the CrossFit Training Guide

Set up:

• Stance = hip width

• Hands just outside the shoulders

• Bar in front, resting on the “rack” or “shelf” created

by the shoulders

• Elbows down and in front of bar; elbows are lower than

in the front squat

• Tight midsection

• Closed grip, with thumbs around the bar

Execution:

• Drive through heels; keep the whole body rigid; tight

belly

• Bar travels straight up to locked out, with active

shoulders, directly overhead

• Head accommodates bar (bar path is a straight line)

PRIMARY POINTS OF PERFORMANCE:

• Good setup

• Constant tightness in the midsection, ribs locked down

• Overhead and active shoulder at the top of the press;

overhead means that the bar is over or just behind the

arch of the foot, with the shoulder angle fully open

• Bar travels straight up

MAKE EVERY REP COUNT!

Cash Out:

Stretch shoulder with a band and use lacrosse ball to hit the deltoid

Skill:

Wall Balls – We’ll take some time working on accuracy.

Video courtesy of Again Faster

“A missed Rep is a Wasted Rep” Today I’d like to bring up the topics of movement standards and missed reps. What we all need to understand is that quality movements and performance are needed for quality results. Ex: How well does your medication work if you only take half of the dosage? Same thing goes with exercise. How fit do you get from doing half the movement or workout? NOTE:  this is not the same as scaling.  Scaling is to ensure saftey and effective use of workout time, not to cut corners.

WOD:

 20min AMRAP:

Row 15cal

15 Wall Balls (20/14)

15 Toes Through Rings

Record total REPS to comments (c’mon folks, you go to the site to see the WOD, leave a comment!)/www.logwod.com

Also, post in comments thoughts of how you feel this month is going so far.  What SMART goals have you set for yourself?  What is your game plan to reach those goals?

Courtesy of CrossFit West Chester.  The movement is just what it says.  Get your toes through the rings.  Movement is just like a Toe To Bar with a different twist on accuracy.  Goal is to keep the feet off the ground during these

Cash Out:

Hip band stretch

Courtesy of the 55th PA dept.  Great pic of one of our athletes/shadow coaches Maria Gates working muscle up progression.  Seeing the effort this girl puts in day in and day out is inspiring!

Skil:

DoubleUnders practice

Take 5 minutes working on these.  Things to remember.  Find a spot to focus on/keep arms down at the sides/spin from the wrists, NOT the shoulders/jumping should be straight up and down, no bending of the legs in the jump!

Courtesy of Again Faster

This video is a little longer, but SO much good info! Four big things to take away from this video…

1. Timing.  Try to get your jump to begin right as the rope hits the ground, not early.  Once you get the timing down, get one successful double under, then try getting a few single unders, then a double.  Keep increasing the frequency of DUs until that is all you are doing.

2. No pike.  Keep your chest up!

3. No donkey kick.  Upward extension and bounce.

4. Speed of the rope comes from your wrist, NOT your arms!

WOD:

3 Rounds For Time:

40 Double Unders

30 Lunges

20 Push ups

10 Deadlifts (225/135)

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

Recent action shots from the gym.  Great shot of Jerome Agnew getting after some push presses!  This guy brings a great energy to the AM Open classes!

Cash Out:

Roll out hamstrings and glutes w/ lacrosse ball sitting on a box

Stretch Calves

Stretch Hamstings

Stretch Quads

Skill:

Work on Kipping Pull ups. For those who have those, work on Butterfly Pull ups

Courtesy of Again Faster. Robb Wolf and Nadia Shatila going over the first kip in a kipping pullup.  Notice the strong push AWAY from the bar to generate the power to get your body moving upwards.  Try the partner drill prior to class starting.  See if it gets your muscle memory going.

WOD:

5 Rounds For Time:

10 Push Press (135/95)

10 Pull ups

Record time/any scaling to comments/www.logwod.com

For the push press to count, you must finish with full lock out in the legs, full active shoulder with your head through.  Otherwise,…NO REP!

For pull ups to count, your chin, in a neutral postion (no craning), must finish ABOVE the bar.  Otherwise,…NO REP! (two words you don’t want to hear a coach say).  Don’t make a coach say NO REP!

                               Together we can end coaches saying “NO REP!” (photo courtesy of CrossFit Southie)

NOTE: If you need to scale, speak with the head coach for options.  If you are not able to handle the weight, then scaling the weight may be a good idea.  Or, if you can handle the weight, but not fly through it, then look at a rep scaling option. The coach will set a time limit.  the goal is to push as close to or at RX’d and finish UNDER the time limit.  Strategy time!

Cash Out:

50 Butterfly Sit ups

Come up with two SMART goals.  For those that attended yesterday’s WODs and got an explanation of SMART goals, we will be setting up a section on the white board for you to list up your goals.  This way, you can be reminded of these goals every day you set foot in the TactFit area.  Also, once you achieve these goals, you get the privilege of crossing that goal off!…and then setting a new one!

NOTE:  The folks from Public Affairs are schduled to be at the 0600 class.  So, if you want a chance at having your pretty mug in the base paper grinding through a WOD, BE THERE!

WOD:

5 Sets of…

500m Row

2min rest between sets (Clock will keep moving.  Look up at the end of you 500M row and make note of the time on the big clock so you know when to start your next round)

Hold sets within 10sec of each other

Enter results to comments/www.logwod.com    On logwod, record your best time.  Only put the WOD as RX’d if you were able to keep all 5 rounds within 10 seconds of eachother.

Compare times to 20120306   Yes, on the 6th of last month, you only did 4 rounds.  Can you hold the same speed at five rounds?

Courtesy of CrossFit HQ.  Angela Hart going over some common faults seen in rowing.  Does your row look like this?  Want to fix it?  Our resident rowing expert, Coach Mieke will be running the 0600 Open class.  Also, coach Will will be running the afternoon class.  Both will ensure your technique is improved, giving you an even better 500M row time!

NOTE:  Please ensure when you come in for Open Class, the first thing you do is put your name up on the white board.  This way, it makes it easier to put up your results at the end of the WOD

Cash Out:

Walk 400m

Our latest group of On-Ramp graduates.  Show ’em some love in the Open Classes folks!  And watch out!  These folks are gamers!