CrossFit Team Offutt Tactical Fitness

Graphic courtesy of RokFit

Once again, no classes scheduled, but for those who didn’t make it inSaturday (like me) due to weather, we will do WOD 1 and 2 from the RokFit Cyber Series at 10AM.  Then, hopefully an hour or so after we will do…

WOD #3

The Chipper

reps for time of…

Row 1000 meters
100 Double unders
70 Air squats
50 Toes to Bar
30 SDHP – Men – 2pd KB, Women – 1.5pd KB
20 KB Swing – Men – 2pd KB, Women – 1.5pd KB
10 Squat Clean Thruster – Men – 155lb, Women – 105lb

STANDARDS

Row: Athlete must show that the rower is set at 1,000 meters and damper on 4. Then showing that rower is at 0 either right after the row or after workout is complete
Double Unders: Jump rope must pass under athletes feet twice at each jump, rep does not count if both passes do not make it through.
Air Squats: The athlete starts at a standing position then passing through a full air squat with hips below knees then stand back up with hips and knees fully extended.
Toes to Bar: Movement starts with arms in full extension. The athlete’s toes make contact with the bar. Not over or under.
Sumo Deadlift High Pull: Movement starts with KB on the ground, athletes thumbs must come in contact with collarbone area then KB must make contact with the ground to complete movement.
Kettlebell Swing: The bell will start with a portion of the bell behind the legs (under the body) and will finish overhead with the bottom of the bell vertical, arms locked out and ear or showing in front or partially in front of arms.
Squat Clean Thruster: Bar will start on the ground. The athlete may execute a clean passing through a full front squat with hips below knees and then execute the overhead press portion of the thruster without pause or stop. The movement ends with the athlete standing with hips and knees fully extended and fully locked out overhead.

As with yesterday, this is optional.  Think of it as a great way to work up your SuperBowl appetite!

Graphic courtesy of RokFit

If you don’t know what the Cyber Series is, it is an event put on by the great folks at RokFit.  Think of it as a great primer for the CrossFit Open.  It is a two-day event (Sat-Sun) taking place at boxes all over the country (and probably outside the US as well).  There are two workouts scheduled for Saturday and one for Sunday.  There is no designated time for the WODs, as long as you do them before that day ends.  So, WOD 1 and WOD 2 on Saturday have to be done by 11:59PM Saturday night, and WOD 3 done by 11:59PM Sunday night.  For those registered to compete, your workouts must be taped and emailed in to RokFit’s site.

If you have not signed up, feel free to come in and still do the WODs. There will be no set classes.  Just come in and do them on your own if you want to. I will be out there after 2PM.  I’ll drop a comment when I know for sure what time.  Go to this page for more info as well as videos of what the standards are for each movement.  http://rokfitcyberseries.com/wods Personally, I say do them just to work on the techniques in these WODs.  Don’t be intimidated by the weights being used.  Scale if you have to.

WOD #1

The Couplet

15-12-9 reps for time of…

Overhead Squat –  Men – 135lb, Women – 95lb Bar Facing Burpees

STANDARDS:

Overhead Squat: The OHS starts and ends in full lockout with head neutral. The athlete must pass  through a full squat below parallel. Bar must be taken from ground and use same bar for burpees. Bar Facing Burpees: Starts standing with full knee and hip extension. Athlete takes chest and thighs to  the ground and then jumps over the bar. Athlete must with both feet leaving and landing at the same time.

WOD #2

The Triplet

10,9,8,7,6,5,4,3,2,1 reps for time of…

OPT pull-up (chin breaks vertical plane)

DB Ground to overhead – Men – 50lb DB’s, Women – 30lb DB’s

Box jump – Men – 30″ Box, Women – 24″ Box

STANDARDS

OPT Pull-Up: Athlete must start with arms in full extension and chin must break vertical plane of the bar each rep. DB Ground to Overhead: Object starts on the ground and finishes overhead with full lockout (only part of the DB needs to touch the ground, does not need to be flat on ground each rep, but left and right side must tap the ground) Box Jumps: Athlete must jump on top of the box and show stability with open hips before jumping back to the ground

Also, don’t forget, the weather is going to be crappy, so call the base weather line at 232-COLD before you head in to make sure the gym is open.

Once again, there are NO scheduled classes for Saturday.  if yo come in, you will be on your own, but most of the coaches come in through the day.  So come in, have fun, and be safe!

For those of you who don’t know her, Marcy Jameson has been an integral part of the TOTF community from Day One.  She has done so much for getting us up and running, and is like family to us, and thinks of all of you as family as well.  Please see the above flyer for a very special benefit for her to help with her fight against cancer.  Just like when you’re down in the shit of a killer WOD, getting support from those around you can make you find that next gear to power through, with all the love and support I know you are capable of showing, I know Marcy will kick this cancer’s ASS!!

Also, please go to her website at https://www.caringbridge.org

Once you have set up a username and password, you’ll be able to search for her page by marcyjamesonplautz

Show your love!  Here at TOTF, we look out for our own!

SWOD

Front Squat
Use 70% of 1RM for 12×3.

Sets start every 30 seconds.
FIght to maintain high elbows.  Really create that shelf!
Check out this link for another great stretching (courtesy of CrossFit Invictus)technique to help with that.

http://www.crossfitinvictus.com/must-read-posts/how-to-get-a-better-rack/

WOD
Ascending Chipper
For Time
750m Row
30 Deadlifts (135/95)
40 Burpees
50 Wallballs (20/14)
150 DoubleUnders

How Do You Eat An Elephant?

One bite at a time folks!  Chip away at this WOD, but keep moving!  Let’s have some fun!

Post Weight used in SWOD and Time for WOD in comments/www.logwod.com

Rest Day

Coach Sergio leading the new AM On-Ramp class.  Good-sized group.  Welcome to the TerrorDome, folks

For our newest members to the Open Class, make today an active rest day.  Come in and work a skill.  Go outside and enjoy this crazy weather.  Just don’t sit at home and do nothing.  These are the days where the body heals the most, if you make it active!