CrossFit Team Offutt Tactical Fitness

SWOD

1RM Bench Press

Work your way up to your 1RM.

We will start with two sets of 5 with an empty bar, then your reps will be 7-5-5-3-3-2, then one additional set if you need it, then go for your 1RM.

The above courtesy of Coach Rip’s “Strating Strength” book.

We will go over proper set up for the bench before we start.  One esential aspect is ensuring the upper back and shoulders are in a contracted, tight position.  We will do the above drill(pinch the hand between your shoulder blades) prior to benching to get a feel for being in the proper positon

For more in depth look at technique, look at Coach rip’s video sequence at http://startingstrength.wikia.com/wiki/Bench_Press_Videos

WOD

For time

10!

Alternating between

Hand Release Push Ups

Overhead Squats (75/45)

For those not familiar with “10!”, It means you will start wih a set of 10 HRPU, followed by 10 OHS, then 9 HRPU, then 9 OHS,…until you finish with a single HRPU followed by a single OHS.

Post 1RM Bench and Time of WOD to comments/www.logwod.com

Cash Out

Lat/Pec band stretch – 2 minutes each stretch, each side

SWOD

Jerk

12×3 at 70% of 1RM

Dip, drive, dip!  Time your second dip to land right when you lock out the bar(active shoulder), then stand up to finish the movement.

WOD

10 Min AMRAP

5 Chest to Bar Pull Ups

5 Thrusters 135/95

5 Box Jumps 30/24

Cash Out

Roll out on legs

Couch stretch – 2 min each leg

Post Weight used for Jerks and WOD total rounds to Comments on this post/www.logwod.com

(don’t have an account?  email me at dave_leclaire@yahoo.com to get one set up)

See video for good C2B tips.

Instead of the normal STANDARD of just the chin OVER the bar, you must make physical contact of the bar with your CHEST. The standard is to touch between your nipples and clavicle. The only real difference is that some people have a slightly wider grip to allow the chest to fit between the hands. This is a great movement to practice towards getting a muscle up (hint, hint, on future programming) and learning how to pull through a greater range of motion.

Courtesy of Paradiso CrossFit

Yes, different variations of each of these movements were in  yesterday’s WODs.  The difference?  Lower volume, higher intensity with the increased range of motion, heavier weight, and higher jump height respectively.

So, your rep speed may be slower, but you will be putting more POWER into every movement.

Make ’em count!

SWOD

Sumo Deadlift

70% of 1RM 12×3.  Set starts every 30 seconds.

For all our new folks, since you haven’t set your 1RM, take the first few minutes to find a weight that works.  You guys will be concentrating on form.

WOD

AMRAP 8 minutes of

Row 250 Meters

5 Handstand Push-Ups

10 Thrusters (95/65 lbs)

Rest 8 minutes; and then,

AMRAP 8 minutes of:

40 Double-Unders

20/15 Hand-Release Push-Ups

10 Pull-Ups

Rest 8 minutes; and then,

AMRAP 8 minutes of:

20 Box Jumps (24″/20″)

15 Toes to Bar

10/5 Ring Dips

Cash Out

Find your O2

Post total completed rounds per AMRAP to comments.

Rest time will be used for movement instruction and set up.

Don’t let the multitude of exercises involved overwhelm you.  Just worry about what you have to do in the AMRAP you are currently in. Don’t think into the next AMRAP.

On behalf of the coaching staff, I would like to welcome our newest members to the Open Class.  These guys, plus Adam, Mark, and Steve blasted through the movement profeciency test and FGB.  I believe there were three others on Saturday who made it through the on-ramp bypass test as well.  Baptism by fire for sure.  Welcome all, to the next evolution….

SWOD

Front Squat 65% of 1RM 12×3, set starts every 30 seconds

WOD

For time

100 Thrusters (75/45)

Every Minute on the Minute – 3 burpees

You will start the WOD w/3 burpees

Post Time to comments

Cash Out

200 Double unders

See video for good thruster points.  Maintain Lumbar Curve, Hels down except at full extension, Finsh completely overhead (active shoulder)

Video courtesy of CrossFit.com

Don’t forget, we are hosting an open workout at 0930 this Saturday.  Bring a friend!

All TactFitters and those interested in TOTF.  Two special announcements.

1. We will be having our first round of On-Ramp Test-Out options this Friday from 1100-1200 and Saturday from 0830-0930 in the Team Offutt Tactical Fitness area.  This option is for any athletes with prior CrossFit experience looking to get into our Open Classes.  This gives them an option to by-pass the On-Ramp classes if they can show profficiency in 11 movements essential to Tact Fit workouts.  In addition, they will have to show they’re fitness levels can withstand one of our workouts, as we will have them go through one of the benchmark CrossFit workouts.  Which workout?  Guess you’ll have to come out to see.

2.  At 0930 on Saturday, we will be holding a special Team WOD.  The special thing about this is, it will be open….to EVERYONE!  That’s right.  If you have any friends or co-workers you’ve been telling about your great experience at Team Offutt Tactical Fitness, or they have seen the below commerical and been asking what it’s all about , tell them to come out and give it a try!  What better way to understand our program than to experience it first-hand?

Courtesy of Reebok.com/fitness

So, spread the word!

Rest Day

As a reminder, the current AM on-ramp class will be testing out on Friday at 0700.
What better way to welcome them to the Open Class than being there to cheer them on?

Photo courtesy of CrossFit Calgary

SWOD

Overhead Squat – 65% of 1RM, 12×3, set begins every 30 seconds

WOD

3 min AMRAP – Bodyweight Back Squat

Immediately followed by (meaning clock won’t stop.  You’ll jump right into these)

15 Min AMRAP – 10 ring dips, 10 ring rows

Enter total reps for squat, then total completed rounds for ring dips and ring rows, as well as comments to this post.

Cash Out

3×10 Reverse Hypers

Check out the progression Chris Spealler (courtesy of CrossFit Park City) does in the video.  Be ready to move through these at a good pace so we can get to the WOD.

Also, please send me your email or give it to me in person at the gym.  I am going to get accounts for each of you for LogWod (if you don’t have one already).  This site is awesome for keeping track of your progression, and will be a great source should you need to look up past performance.

SWOD
Jerk – 65% of 1RM, 12×3, start set every 30 seconds until complete.  Work on Dip, Drive, Dip!

WOD
For time
100 Deadlifts at 75% of bodyweight
Every minute on the minute do 5 Burpees

Post time to comments

Cash Out
3×10 HSPU
If you scale, try to work on the next evolution of that scale.
 Meaning, if you can successfully wall walk up to being perfcetly straight, try going into a handstand the normal way(face the wall, active shoulder, hands to the ground, throw legs up).
If you can successfully hold a regular handstand for 30 seconds at a time, work on doing negatives on HSPU.
If you can successfully get 5-10 negatives, try working on eiither trying to kip up, or do a strict HSPU.
The point of scaling is working toward getting the movement as RX’d, not hitting the easy button.

Coach Dave

Courtesy of C2 Australia

SWOD –

Sumo Deadlift – 12 x 3 using 65% of 1RM, sets begining every 30 seconds

WOD – For time

500m row, rest one minute

1000m row, rest one minute

1500m row, no rest, right to 50 double unders.

Cash Out –

3 x 10 ring push ups

Post weight used/successful SDL sets, and total work time of WOD (total time minus 2 minutes) to comments

Remember, in the row, use leg drive!

Okay, time to see if I know what I am doing.  This is a test to see if I can put a link in here