Everyone, please help me congratulate TOTFs newest members of the leadership team.
President Doug Hale
Vice President Trey Hadaway
Social Media Coordinator Austin Flemming
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So, we have completed one month of the focused programming. You should be noticing that you are not so tired on runs. The shorter distances are good for really pushing yourself.
For this month, keep up the good work and really push yourself on the runs.
4 Mar
Strength – Tabata Squat, Push up, Sit up
WOD – Partner WOD – 12 Min AMRAP
Run (together) 100M with Medball (20/14)
Partner A – 20 Wall Balls
Partner B – 20 Med Ball Cleans
Run (together 100M) with medball
Partner A – 20 Med Ball Cleans
Partner B – 20 Wall Balls
(note: Both partners work at the same time. If you finish before your partner then you get to rest. )
5 Mar
Strength – Dips 5x Max reps every 2 minutes
WOD – 10 Rounds for time
1! Hand release push up (do 1, then 2, then 3…)
20!(2) butterfly Sit up (do 20, then 18, then 16…)
100M sprint
(This will look like this, do 1 push up, 20 sit ups, run. 2 push ups, 18 sit ups, run…)
6 Mar
WOD – 6 RFT
Run 400M
20 Air Squats
7 Mar
Strength – Back Squat, 10, 8, 6, 4, 2 then Front Squat, 2, 4, 6, 8, 10 Every 2 Minutes
WOD – 8 min AMRAP
5 Pull ups
10 Squats holding med ball overhead
8 Mar
Strength – Deadlift 10, 10, 10, 10 Every 3 minutes
WOD – Row 5K – 25 min cap!
11 Mar
WOD – Farmers Carry 50M (blue line to blue line and back)
10! Hand Release Push Ups
1! Butterfly Sit ups
(note: Do a carry, then 10 push ups and 1 sit up, then back to the carry)
Finisher – 1 Minute
Max Reps push press (65/45)
12 Mar
Strength – Press 5, 5, 5, 5, 5 Every 3 minutes
WOD – Row 1000M
20 DB Clusters (55/35)
20 DB Man Makers (55/35)
20 DB walking Lunge (55/35)
20 Pull ups
13 Mar
WOD – 20 min AMRAP
1 min per station, with a 1 min break between stations
Pull ups/seated pull ups
Dumbbell strict press – 55/35
Bent over barbell row – 135/95
Hand Release Push up
Toes to bar
Finisher – Death By…. 40M run (blue line to blue line and back).
Every minute do one shuttle run (hand must touch the floor when you turn). Increase run by a lap each minute.
14 Mar
Strength – 3 reps of bear complex (Power Clean, Front Squat, Push Press, Back Squat, Push press)
(a rep of bear is 8 cycles of the complex)
WOD – 10 min AMRAP
Row – 20 Cal
10 Deadlifts – 225/165
10 shoulder to over head – 135/95
10 Pull ups
Run 80M
(note, set it up in a line. You start at the rower, move to next station for DLs, move head to next station for S2OH, move ahead to rig for pull-ups, then jump on track to run back to the rower)
15 Mar
WOD – 2/4/6 repeats
3 min to run 200M (rest remaining time)
5 min to run 400M (rest remaining time)
7 min to run 600M (one lap, rest remaining time)
6 Min to run 600M (one lap, rest remaining time)
4 min to run 400M (rest remaining time)
2 min to run 200M (rest remaining time)
(Note should be at least a 1:1 work rest cycle on these. Faster athletes will have more rest which is fine. The goal is to run hard the entire distance and recover before the next leg)
18 Mar
WOD – Run a 5K for time (8 full laps)
19 Mar
POOL WOD – 20 Min AMRAP
Arm pull only – 50Y (freestyle arms)
10 push up
Leg kick only – 50Y (freestyle kick only)
10 Squats
Fully Stroke – 50Y
10 Bench dips
20 Mar
Strength – 10 sets, sprint 40M (to start of batting cage) Jog back
WOD – Plank plate race Break into teams
Partner 1 – Grabs a 45# plate and runs it to far end, sets it down and returns
All other partners hold a plank
Partner 1 tags partner 2.
Partner 1 assumes the plank, partner 2 runs the plate once partner is in the plank
Each person should do 4 trips per race
21 Mar
SSS – Hi, Low, Floor Squat clean complex (15 min)
Build to a heavy weight while doing 1 high hang squat clean, 1 low hang squat clean, 1 squat clean from the floor. Must be unbroken!
WOD – For time
100 Double Unders
100 Push Press (65/45)
100 box jump overs
22 Mar
WOD – 10 RFT
Run 200M
10 Squat (135/95)
Finisher – 1 Min max HRPU, 1 min max BFSU
25 Mar
Strength – Every 3 minutes – 4 rounds Double Kettle Bell Complex (1.5/1.0)
5 – Dead lift, dead clean, Front Squat, Push press/jerk
(For dead lift and dead clean, the bell must be at a dead stop on the ground!)
WOD – The Gooch – 3 RFT
100 Russian KB Swings (1.5/1.0)
150M run (exit at the rig, enter at the rower, so you don’t run the key. Keeps the flow going)
26 Mar
Strength – Backsquat: 10, 8, 6, 4, 2, 4, 6 (Every 3 minutes)
WOD – For time
50 Front Squat – 135/95
50 Burpee Box Jump over
27 Mar
Strength – Hand Release Push up, 5×10
Med Ball Butterfly Sit up 5×10
(Note: Do push-ups then sit-ups.)
WOD – E3MOM for 30 Min
Run 400M. (note: if an athlete does not complete the 400M in 3 min, they rest the remaining time and go on the next round. So, if they fail to make round 5 and finish 20 seconds into round 6. They rest all of round 6 and go on round 7. They will do 9 total rounds vice 10)
28 Mar
WOD – 4 RFT – 20 Min cap
80M farmers walk 55/35 (end of mats to start of batting cage)
12 – Clean Wall Balls (30/20) (ball starts on ground, do a clean into a wall ball)
80M farmers walk 55/35 (end of mats to start of batting cage)
4 – Rope Climbs
Finisher – 200M walking lunge
29 Mar – USAF Pt Test
1 minute max reps push-up
5 min rest
1 min max rep sit ups
10 min rest
1.5 mile run
Team Offutt are you ready for February? I am sure you are. So as many of you already know we are making some changes for February and March.
First, we are biasing our training to helping you improve on the Air Force PT test. Yes, this will also help our Navy, Army and Marine Corp brothers and sisters, but let’s face it. The Air Force has the hardest test so if you can ace it, you can ace… Wait, even I can’t say that with a straight face.
What you can expect to see is a lot more running. Short, middle and even long distance. We will have more body weight work as well. This will take place primarily on Monday, Wednesday and Friday. We are still keeping out Tuesday and Thursday classes with a more “traditional” CrossFit programming.
Second, with the change in focus we are opening up our classes to everyone! This means for February and March we are not holding our on-ramp class. We will teach new members everything they need in the class.
Now, I know you all are dying to know what the programming will be. Well. I am going to give you all of February’s programming all at once. Few things to point out about the programing.
1 – it is five days a week. For optimal results we recommend that on Saturday you do a long hike (think 5-15 miles, preferably with a light ruck on) or a moderately easy paced 5k run. Just something to keep you moving.
2 – On Sunday, take the day off from working out, but do work on mobility, flexibility and relaxing. Yoga is a GREAT thing to do.
3 – Other than testing days, all PUSH-UPS are HAND RELEASE! We want to train harder than we test.
4 – Other than testing days all SIT-UPS are Butterfly with the fingers touching the ground behind your head and the ground in front of your toes! *unless we specify GHDs, in which case those are parallel torso to touching the metal foot brace.
Now, even with the greatest programming in the world you won’t see results if you don’t put in the effort. The effort is not just in the gym it is also, and more importantly, in the Kitchen. Watching what you eat is critical.
A good rule of thumb it this. For every 10 pounds of body weight you lose, you will run 1 minute faster on a 1.5-3.0 mile course.
So. Here is Februarys programming in all of it’s glory. Check back often because I may have to make some changes as the month progresses.
4 Feb 19 – USAF Pt Test
1 minute max reps push-up
5 min rest
1 min max rep sit ups
10 min rest
1.5 mile run
5 Feb
Strength – KB complex – EMOM 10 minutes
2 reps- Clean, squat, press, Snatch (1.5/1.0) Even Min = Left Arm, ODD min = Right arm
WOD – 15 Min AMRAP
250 M row
20 Russian KB Swings (1.5/1.0)
6 Feb
Skill – Pose Running Technique
WOD – 10 RFT
Run 200M
10 Squat (135/95)
7 Feb
WOD – 5 rounds for time, 25 Min CAP
50’ Yoke walk (300/200)
100M Sprint carrying 45# plate
10 Stone over shoulder (150/100)
100M sprint carrying 45# plate
10 DB push press (55/35)
100M sprint Carrying 45# plate
(NOTE: If we have more athletes than yokes, they can start at any non-running part of the circuit)
8 Feb
Strength – Hand Release Push up, 5×10
Med Ball Butterfly Sit up 5×10
(Note: Do push-ups then sit-ups.)
WOD – E3MOM for 30 Min
Run 400M. (note: if an athlete does not complete the 400M in 3 min, they rest the remaining time and go on the next round. So, if they fail to make round 5 and finish 20 seconds into round 6. They rest all of round 6 and go on round 7. They will do 9 total rounds vice 10)
11 Feb
WOD – E2MOM for 10 Rounds
Run 200M
Finisher – 100 KB Snatch (1.5/1.0) with a 5 min time cap
12 Feb
Strength – Deadlift E2M 10, 8, 6, 4, 2, 4, 6 Build to heavy double (think 85-90% 1RM). Second 4 and 6 MUST be heavier than first.
WOD – For time:
Cash in – Row 500m
10 Pull ups
20 Box Jump overs (24 all)
30 wall balls (20/14)
40 GHD Sit ups
30 Wall balls
20 Box Jump overs (20 all)
10 Pull ups
13 Feb
Swim 25M – 10 push ups
Swim 50M – 10 push ups
Swim 75M – 10 push ups
Swim 100M – 10 push ups
Swim 75M – 10 push ups
Swim 50M – 10 push ups
Swim 25M – 10 Push ups
Swim 25M – 10 squats
Swim 50M – 10 squats
Swim 75M – 10 squats
Swim 100M – 10 Squats
Swim 75M – 10 squats
Swim 50M – 10 Squats
Swim 25M – 10 Squats
14 Feb
Strength – Squat Clean 10, 8, 6, 4, 2, 1, 1, 1 (set a new 1 RM)
WOD – 3 RFT
Run 100M
10 Cleans @ 50% of highest single from Strength piece
20 Hand Release Push ups
20 Butterfly Sit ups
15 Feb
Skill – Pose Running technique
WOD – 6 RFT (25 min time cap!)
Run 400M
15 Hand Release Push ups
15 Butterfly Sit ups
15 Wall ball
18 Feb
Strength – Pull up 5x5x5x5x5 (add weight if unbroken)
WOD – 18 Min AMRAP
10 Strict press – 95/65
25’ bear crawl
10 front squat (135/95)
25’ bear crawl
19 Feb
WOD – Pool time! 5 rounds for time
Swim 25 Yards
10 squats
Swim 25 yards
10 push ups
Arms pull only 25 yards
10 squats
Arm pull only 25 yards
10 push ups
Leg kick only 25 yards
10 squats
Leg kick only 25 yards
10 push ups
20 Feb
Skill – Pose running Technique
WOD – For time
Run 200M
25 air Squats
Run 400M
25 Air Squats
Run 800 M
25 Air Squats
Run 800M
25 Air Squats
Run 400M
25 Air Squats
Run 200M
21 Feb
WOD – Back Squat 10, 8, 6, 4, 2, 1, 1, 1, 2, 4, 6, 8, 10
Build to a new 1 RM. Plan on approx. 3 min per round
FINISHER – 1 Min, row max meters
22 Feb
Strength – Spend 10 min working on mobility focusing on legs and shoulders
WOD – 8 rounds
Row 500M, 1 min rest
25 Feb
Strength – Feet elevated push-ups (Put feet on 20 inch box, and do push-ups)
WOD – “Down the mountain”
100 Wall balls
100M Sprint
80 butterfly sit-ups
100M sprint
60 push ups
100M sprint
40 squats
100M sprint
20 pull ups26 Feb
Strength – Snatch 5, 4, 3, 2, 1, 1, 1 (set new 1 rm)
WOD – 5 min AMRAP, 5 min rest, 5 min AMRAP
5 Pull ups, 10 push-ups, 15 Squats
27 Feb
WOD – Jog a 5k. NOTE: This is a jog, not a run. Just want people to move. Time cap it at 36 minutes.
28 Feb
WOD – 5 RFT
Run 400M
20 Hand release push ups
30 wall balls
1 Mar USAF Pt Test
1 minute max reps push-up
5 min rest
1 min max rep sit ups
10 min rest
1.5 mile run
March programming will be forthcoming. Hope you all enjoy!
All, On Saturday at 9:00am (or 0900 for you military types) we will be doing a special WOD. This WOD is a fundraiser for Abby LeClaire who is fighting leukemia. Abby is the daughter of Dave LeClaire the former president of TOTF and one of the plank holders in the club.
The WOD starts at 9:00, and we are requesting a $20 donation for Abby. If you can’t donate that’s ok, show up and suffer with us.
Here is the WOD.
#BeastModeAbby
Teams of Two
13 rounds for time:
100M med ball run together (one medball per team. Can switch as needed)
then perform I go, you go style
3 power cleans
7 toes 2 bar
(so, partner 1 holds the ball while partner 2 does the cleans and ttb. Then they switch the ball and partner 1 does the cleans and ttb.)
Weights
Category 1 – 20/14 Ball, 225/160 PC
Category 2 – 20/14 ball, 185/130 PC
Category 3 – 14/12 ball, 135/95 PC, Hanging knee raises
We look forward to seeing you on Saturday.
Everyone. The box is open and running! In the morning you just have to walk around the barricades. In the afternoon you have to go outside and in through the back door.
We we are working on programming. We recently lost the use of comptrain.
The gym is closed due to the rain. Not sure if it was worse outside or inside. On the brighter side, they now have a double olympic pool in there. :).
Expected opening is Wednesday at 0430 so hopefully the 0600 class will be good to go.
See you then!
bottom pic courtesy of the CrossFit Journal.
All,
on Monday 20 August Joe Westerlin will be a special guest coach at the 6:00am class.
Joe is a CrossFit level 4 coach and member of the seminar staff. He is a former strength and conditioning coach at UNO. He has trained several games athletes including Stacie Tovar and Reigning 35-40 masters champion Kyle Kasperbauer.
This is a great opportunity to get coaching from one of the best CrossFit coaches in the country.
Please join us for this special class on Monday!
