CrossFit Team Offutt Tactical Fitness

Skill

Midline awareness

Notice the position of the bar in the top position.  Bar is directly overhead.  This is what we call direct midline.  Perfectly over the center.  Notice bar postion at the bottom.  Bar is still over midline, which is now over the hills.  This drill will help you feel the shift.

WOD

8 rounds

45 sec max calorie row

45 sec max DU (No time break between rower and DU)

90 sec rest

SCORE:

Lowest calorie score added to lowest DU total

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

Consistency on this is key!

Another great vid from the folks at Concept2Australia.  this one on common Rowing Technique Errors.  Does your rowing look anything like what you’re seeing in here?  If so, key in on the fixes and make your rowing motion the most effective it can be.

Cash Out

Low back roll out

Abductor stretch 3 min each

If you haven’t registered for the 2012 CrossFit Open yet, why not?  It’s the programmed WOD every Thursday for the next 5 weeks.  Might as well see how you fair against the rest of the world!  We’ll even help you film it to submit your results.

Go here http://games.crossfit.com/

Logo courtesy of Reebok.com/fitness

Skill

Kipping pull up progressions, technique

Good video from CrossFit Santa Cruz on controling your swing in the kip

Read the attached CrossFit Journal issue on kipping.

CrossFit Journal on Kipping Pull Ups

Notice how she opens the shoulders at the front and pushes away from the bar on the back.  From here, violently pull yourself to the bar, using a kip.  Chin must go above the bar with head in neutral position, no craning of the neck.  Do not count rep if you do!

WOD

“ANGIE”

100 pull ups

100 push ups

100 sit ups

100 squats

Exercises are done in order.  You have to finish all reps of one exercise before going on to the next.

30 min cut off

With the cutoff set, if you need to scale, the goal is to try to finish at or before the time limit.  If  you scale back reps and finish in 5 minutes, guess what?  You scaled back WAAYYY to much.  If you go RX’d and only get through one exercise by the time limit, guess what?  You should have scaled.

The coaches will help you determine your scale if needed.  Once it is set, do everything you can to not deviate from it.

Scaling is meant to improve your performance, not make the WOD easy.  Be smart, check your ego at the door, but go all out!

Cash Out

Deep squat w abductor stretch

Flagpole stretch lats

There wil be no scheduled classes due to the holiday, but I have a feeling one or two coaches will be popping in through the day (I’ll be there around 0900)

Skill/Strength work

3 position snatch pulls

We will be doing power snatches from…

The hang position

The RDL (above the knee)

From the ground.

The key is to find the explosion point on each.

READ OVER THIS ISSUE OF THE CROSSFIT JOURNAL

CrossFit Journal Demo of snatch position

WOD

Power Snatch – 1,1,1,1,1,1,1  start at 60% of 1 rep max (if you have one.  If not, you’ll find a good starting point in the warmup) and try to move up in weight every set.  Sets will be 2 min apart.

As in this video(courtesy of CrossFit.com), ensure each rep is successful.  Meaning, your arms are locked out when you hit your quarter-squat landing.  Then, and only then, do you stand all the way up.  If you do not get a SUCCESSFUL rep, you do not move up in weight.

Cash Out

Band stretch Lats

Band stretch hamstrings

Skill/Strength Work

Dynamic Box Squats

Every Minute On the Minute for 10 min

2 Box Squats

These will engage the posterior chain like nothing else!  They will also stress the explosive fast-twitch muscle fibers.  Why is that important?  You want to be stronger?  Sprint faster?  Get that viloent pull to do a sucessful kipping pullup?  Fast-twitch fibers, my friend.

Important things to remember.  Fully warm up your hips and low back.  Wouldn’t hurt to come in a little early and start this on your own.

For box depth, ensure when seated, your hip crease is right at 90 degress.  That said, the box may only be a stack of bumpers.

Two major focuses here LEGS and BACK!  Keep them tight through the movement.  No relaxation in the sitting position – this is a must!  Each rep is separate – meaning reset yourself each time.

Sit to box with legs tight and back tight – Explode up! Dynamic piece is the execution piece that makes this a huge assistance exercise to the squat.  We’ll take a few sets with light weight to get you used to this.

Work up to using roughly 70% of your 1RM for regular back squat.   But remember, key is dynamic EXPLOSION!

Videos courtesy of Westside Barbell and Train to Hunt

WOD

5RFT

15 unbroken Wall Balls (20/14)

If you break up the WB, you must start over on that round

200m run

Post weight used in box squats and WOD time to comments/www.logwod.com

Cash Out

Pigeon pose deep lunge on box 2 min each per leg

Skill Work

15 min AMRAP

Row for meters

Rest 5 min while working on technique

WOD

15 min to find your Clean & Jerk 1 rep max

Full squat clean.  Your choice of regular jerk, or split jerk.

See?  All that work you did yesterday on technique is about to be used!

After empty bar warmup, use working sets of 7,5,3,3,2 reps.

Then, be set for 1RM

Post highest successful weight to comments/www.logwod.com

Cash Out

Shoulder band stretch

quad band stretch

2 min each

Would like to give a shout out to the newest On-Ramp class.  They started this evening.  If you are doing the evening Open Class, give these folks some lloe and cheer them on as well.  I’m sure every one of you can relate to the first few On-Ramp WODs.  This is where having the supporting community helps keep one motivated.  Make them all feel welcomed!

Skill/Strength

Clean & Jerk Practice

We will work on the full squat clean and either a split jerk (1st vid) or regular jerk (2nd vid)

Notice on both, after getting the bar up as high as possible, you will PULL yourself under the bar, into a FULL squat

WOD

“Megan”

21,15,9

Burpees

KB Swings (1.5/1 pd)

Double Unders

Cash Out

Hip flexor stretch with band

Ninja rolls

Skill work

Pose running sprinting drills

Want to see good mechanics in running/sprinting?  Why not watch the best in the world?

WOD

AMARAP 7 min

OH Lunges w/Bumper (45/25) for 15m

15 situps

Rest 3 min

AMRAP 7 min

100 m sprint

15 squats

To be the most effective, use the starting tape in the TactFit area, stop at the 100m mark, do your squats, and sprint back, then do squats,…ect

Post total rounds completed in each to comments/www.logwod.com

Cash Out

roll out back and legs

straddle stretch

3 min each

Skill/Strength

A.  Muscle Up review

We’ll go over the basics and get a feel for hanging on the rings.

Courtesy of CrossFit One World

This vid covers alot of the points we’ll go over.

Two big keys are keeping the elbows in when you pull up and lean into the transition piece.

B. Push Press review

Things to remeber:

Full hip extension

Back straight on dip racking

WOD

5 rounds for total reps

1 min each exercise;

High box jumps (36″/30″)

Muscle Up or Chest 2 Bar Pullups

PP – 60-70% of your 3RM

Rest

Post total reps and whether you went RX’d or scaled any parts to comments/www.logwod.com

Cash Out

Lacrosse ball upper body,

flagpole (lat stretch)

2 min each, each side

Skill work

Overhead Squat practice

Courtesy of CrossFit.com

I know I posted this vid a while back on the FB site, but watch the cues they give for active shoulders and look at the difference it makes.  Work the technique today because….
WOD

Every Minute On the Minute for 12 min
3 OHS
75-85% of 1RM
Post weight used to comments/www.logwod.com

Cash Out

Lacross ball upper back
Pigeon stretch on box 3 min each each side

For those who haven’t done one, watch the vid for how to pigreon pose.  Only difference is it will be on a box for a deeper stretch.  you’ll thank me tomorrow

Video courtesy of CrossFit Charlottesville

No, you’re not seeing things.  As we posted a couple days ago, we are begining to program for 5 days a week.  So today is not a rest/makeup day.  It is an actual wokrout day.  Don’t skip!  You’ll get a lot out of today!

Skill

Handstand and handwalking practice

We will work progression of the handstand –

Kip up to wall

Can do that easy?  Next kip up but  just kiss (don’t slam into) the wall with your legs, try to control, gently push away and try to hold handstand,

Then move to kipping up to hand stand without wall, with spotter

If this is successful, we’ll try some handstand walking.

Prior to the WOD, we will work more on snatches, ie, do some high hang work – snatch balance work, ect…

WOD

For time

10/8/6/4/2 Handstand Push Up

alternated with

5,4,3,2,1 Full Snatch (95/65)

Post time to comments/www.logwod.com

Video courtesy of Portland CrossFit

Watch the difference between the kid who doesn’t get very far and the guy who makes it all the way down.  See the difference?  Did the kid get active shoulders prior to going down?  No.  Did he tighten his core and keep his legs together? No.  This is not to put down this kid.  Hey, he’s trying!  But these are common faults when folks try going up into both a handstand against a wall or free-standing.  But how do we get better?  Do what he is doing and what the guy who made it all the way down did.  Keep practicing.

Cash Out

Hip flexor stretch w band

shoulder stretch w band

2 min each side for both

Come get some!