CrossFit Team Offutt Tactical Fitness

We’ll spend some time prepping for….

WOD:

Chipper:  for Time

20 Bodyweight Front Squat *

400m Run

50 hand release pushups

50 air squats

50 double unders

1000m Row

Post time to comments/www.logwod.com

*Add ONE rep to the front squats for every 5 pounds deducted from bodyweight.  And yes, you can take the bar out from a rack.

Video courtesy of Northstate CrossFit.  Have a good set up for the front squats.  Drive the elbows up to create that shelf!  You’ll be handling a relatively heavy load, so the better your rack, the better position yo will be in for a successful front squat.  Remember, hips back and then down.  Don’t come up on your toes, push the knees out, maintain a good lumbar curve.  On the ascent, lead with the elbows to help maintain the lumbar curve and not let the shoulder and back round forward.  Get after it!

Cash Out:

Lay on your side on top of a large PVC pipe with your arm up in the active shoulder position and roll.  1 minute per side.

Big thanks to all who came out for Marco’s going away WOD this weekend.  Lot’s of hard work and sweat.  And thanks John Hendricks for hosting the BBQ after.  Safe travels Marco and we’ll see you down the road!

I invite all of you to help me properly say thank you and goodbye to a CrossFit Team Offutt Tactical Fitness original, Coach Marco Serna.  Our program owes so much to Marco.  Plus, Brandy and his kids should be given a thank you for dealing with all the late hours Marco put in getting our program off the ground.  What better way to do this than by having one hell of a WOD in his honor?!

Captain Samuel Nicholas formed two battalions of Continental Marines on 10 November 1775 in Philadelphia as naval infantry. With that being said:
WOD:

“MARCO”

Any numbers below in () and bolded are the ones of significance for USMC birth

Teams of 2 –

EX 1 -(2)00 Double Under (total) buy-in

Ex 2 – 21 Dead Lifts (225/185)

Ex 3 – 21 Sit ups

Ex 4 – Row for 21 Cal (10 then 11)

Ex 5 – 21 Snatches (115/75) – Power or full

Ex 6 – 21 HRPU

Ex 7 – 21 Box Jump (24/20)

Ex 8 – 21 Overhead Squat (115/75)

Ex 9 – 21 Jumping Lunges

Ex 10 – 21 Handstand Push ups

Ex 11 – 21 KB Swings (1.5/1 ) (Except Marco and his teammate had to break in Marco’s new 2 pd Skull Kettle Bell)

Ex 12 – 21 Burpee/combat roll – Burpee into a combat roll

Ex 13 – 21M Partner Fireman Carry (partner 1 does 21M, then partner 2 carries back to start)

EX 14 – 21 Shoulder to Overhead (115/75)

Ex 15 – 21 Partner Leap Frogs

Ex 16 – 21 Front Squats (115/75)

EX (17) – (75) Double Unders per member cash out.  One working at a time.

Reps, calories, or meters for everything except the double under cash-in and the double under cash out will be 21 .  The way that it will work is partner one does 10 reps of the exercise, then partner two does 10 reps, then partner one does 11 reps, then partner two does 11 reps.  That way we have the 10 and 11 from the month and the day of the Marine Corps birthday.

Mobility:

Lay face up on top of a med ball (positioned between shoulder blades).  Have arms fully extended overhead, and grab hold of a bar.  Hold stretch 30 sec.  Do this twice.

WOD:

10!

Overhead Squat (95/55)

Burpee Pullups

So 10 OHS, 10 Burpee Pull Ups, 9 OHS, 9 burpees, ect…

Post time to comments/www.logwod.com

Extra Credit:

Find 1RM Back Squat

Cash Out:

Lacrosse ball on delt: Start at the 2:40 mark.  Do this for 2 minutes per side.  Really lean into the ball to press into the shoulder.  After all thos Overhead Squats, you’ll be glad you did this.

DON’T FORGET WE WILL HAVE SPECIAL GOING AWAY EVENT THIS SATURDAY FOR COACH MARCO.  SHOW TIME IS 1500.  BE THERE!!!

Strength:

DEADLIFT – 5, 5, 5

Use 85% of your 3RM.  (So if your 3RM is 300, you will use 255)  To find when you last set your 3RM, look at 1June2012 here…

https://totactfit.com/2012/05/31/friday-20120601-open-workout/

If you were not here to set a 3RM, find a weight that you can handle for 5 reps.

Video courtesy of Starting Strength.  Coach Rip going over proper deadlift set up.  These same steps are what we stress every time you deadlift.  In truth, the set up and execution is quite simple.  Just make sure you reset your position every rep.

WOD:

4 Rounds for Time:

5 power cleans (135/75)

25 Wall Ball (20/14)

25 Butterfly Sit-ups  

250m Row

Post time to comments/www.logwod.com

Rules for the WOD:

-If you cannot power clean Rx’d weight, for every 10lbs you remove from the bar, add 1 rep to your required reps per round.

-Wall Balls=Full Squat and MUST hit target.  If not, NO REP! 

-Butterfly sit-up.  If fingers do not go past toes=NO REP!

And if a coach tells you NO REP, don’t take it personally.  We are helping you achieve proper form and get the most out of every rep.  So, if you want to say thank you, then that’s okay 🙂

Extra Credit:

100 Chest to Deck Pushups.  Add 5 Burpees at the end for every time you had to stop.

Cash Out:

Rollout: Back

Wanted to say a proper welcome back to one of TOTF’s originals, Abigail Eastman.  Glad to see you back in our classes.  And this time she brought her husband!  Great to see you guys in the afternoons!

WOD:

Five Rounds for time;

1 rep press (85% 1RM )

1 strict pullup

1 press

3 strict pullups

1 press

5 strict pullups

 Post times to comments/www.logwod.com

No jumping pullups!!!! These pullups will be either strict or strict with a band.  Kipping will not be allowed either.

Press HAS to end with active shoulder.  If no lockout/active shoulder=NO REP!

Video courtesy of CrossFIt HQ.  Coach Burgener showing how with active shoulder, you must get an external rotation to fully engage the shoulders.  Yes, in the video her grip is wide in the OHS position, but the rule stillapplies when doing press.

Strict Pull Up demo.  Video courtesy of Integrated Fitness.  Range of motion is full lockout at the bottom, with active shoulder.  No kip, pull up until chin goes over bar.

Extra Credit:

Skill: Muscle Ups

Cash Out:

Overhead Lat Mobility

Now that’s Paleo!  Have you seen this guy before?  I’m sure many of you have.  It’s Coach Marco munching down a well-deserved turkey leg after the Warrior Dash this past weekend.  For those who haven’t heard, Marco will soon be leaving us for the East Coast.  He has been a huge part of the success of CFTOTF.  None of what we have would be possible without him.

So, I am inviting each and every one of you to a special event in the TactFit area at 1500 this Saturday.  Details to be released at the event.  Be there!

ANNOUNCEMENTS!

This week starts our changes to Evening Open Classes.  We will now hold evening classes Mon, Wed, Thurs at 1730 instead of 1700 and 1800.  We apologize for any inconveience.

Also, today is Day Two of our week-long Strength and Conditioning Mini Camp.  These two-a-day workouts will be at 0800 and 1600 M-Th and then a three-a-day workout set up for Friday at 0800-1130-1600.  See details here….

https://totactfit.com/strength-and-conditioning-mini-camp/#comment-392

And now, back to today’s WOD….

Skill:

Back Squat/Box Jumps, because….

WOD:

5 Rounds for Time:

10 reps  Back Squat  @75% Bodyweight  (so if you weight 200#, you’d use 150#)

10 Box Jumps(24/20)

Record time and weight for Back Squat used to comments/www.logwod.com

Video courtesy of CrossFit HQ.  Games athlete Matt Chan working box jump technique.  Since we are now using the Games Standard of no bounding off the box, but showing full open hips before jumping off, this technique will help you knock out the box jumps as quickly as possible. The small heel kiss will relieve that the tension on the achillies tendon. Point 2, don’t look down at the box.  Not only does it cut your jump height, but look at the position you land at.  Your body is folded over, ad now you have to waist more energy sranding upright to fully open the hips. Stay upright!

Extra Credit:

Front Squat

 5, 5, 5+ (same weight)   – The + on the last set means after you get 5 reps, you go until you can’t go anymore!  All out!

Cash Out:Improving Squat Mobility

Video courtesy of Mobility WOD.  Forthe first stretch, team up with a Super Friend to help add just a little bit of tension to really help with the internal rotation.  The other two stretches you can do on your own.

For those who haven’t met her, this is Leah, hitting a perfect power snatch.  She’s been an afternoon faithful for over the last month and has a great focus and some of the best technique I have seen from a new athlete in quite some time.  Look for her to make some big moves soon!  And she is now a member of our Strength and Conditioning Mini Camp!  A week with Coach G and she’ll be taking on small countries on sheer will alone!  Don’t be left out!  Get to the Mini Camp NOW!

ANNOUNCEMENTS!

This week starts our changes to Evening Open Classes.  We will now hold evening classes Mon, Wed, Thurs at 1730 instead of 1700 and 1800.  We apologize for any inconveience.

Also, we start our week-long Strength and Conditioning Mini Camp.  These two-a-day workouts will be at 0800 and 1600 M-Th and then a three-a-day workout set up for Friday at 0800-1130-1600.  See details here….

https://totactfit.com/strength-and-conditioning-mini-camp/

Back to today’s workout…

Strength:

SQUAT CLEAN – Work up to 1RM

15 min time cap after movement prep

Video courtesy of Again Faster

WOD:

12 minute AMRAP –

-1 Split Jerk from the rack @ 90% 1RM

-200m run

 Missed rep penalty =5 burpees

Post successful round to comments/www.logwod.com

The last time we did One Rep Max on Split jerk was https://totactfit.com/2012/03/08/friday-20120309-open-workout/#comments

9March.  Check your log books!  IF you don;t have a 1RM, we will take 5 minutes to find a suitable weight.

Video courtesy of CrossFit HQ.  Coach Bergener going over the fundametals of the Split Jerk.  Don’t forget the lunge, but time the landing right when you lock out your arms!  Also, don;t go over wide on your landing.  Your feet should be the same width apart as you would for regular Jerk, Snatch, ect…Shoot for no more than shoulder width.

Extra Credit: Skill: Pistols

Cash Out: Improving Split Jerk Posture. 

Mud People!  Pic of Coach Bryan post-Warrior Dash this weekend.  Great time for all who went.  Looking forward to more events like this in the future!

We will have one Open Workout at 0900 Saturday!

WOD:

“What the hell is this?!”

10 Sledge Strikes
20 Slam Balls (25/15)
30 Toe To Bar
40 Calorie Row
50 Goblet Squats (53/35)
40 Barbell Rollouts – on knees with barbell in front roll the barbell out to full extension and then back – 1 rep.
30 Pullups
20 Tuck Jumps – jump high, bring your knees to your chest
10 Muscle Ups – 3 dips/3 pull ups = 1 MU or scale MU with band from floor

Goblet squat demo.  Video courtesy of NorthState CrossFit

Barbell Rollouts demo.  Video courtesy of CrossFit Little Rock

Shot of our most recent On-Ramp grads.  Welcome to the family guys and gals!

DON’T FORGET!  We have changed our afternoon schedule through the week.  On Monday, Wednesday, and Thursday, instead of a 1700 and 1800 class, we will now have a 1730 class on those days.

Skill/Strength:

PUSH PRESS –

Video courtesy of CrossFit HQ.  Good set up, chest up, elbows slightly in front of bar, feet at hip width.  Big breath…Dip/Drive/Press!

After movement review, do 2 sets of 5 with an empty bar.  Then add weight and do reps of 10, 7, 5, 5, 5, increasing weight every set.  Goal is to set a 5 RM.  Cut off time after two empty bar sets will be 15 minutes.

WOD:

You guys get the privilege of previewing our new Test-Out WOD.  This will be the final WOD for the On-Ramp class and Test-Out folks.  So, let’s see how well you seasoned TactFitters do!

TOTF Chipper: 

For time

200m run

20 Wall Balls (20/14)

15  Box Jumps(24/20)

7 reps of Bear Complex * (95/65)

15 KB Swings (1.5/1)

20 Burpees

100 Single Unders

* Bear complex, one rep = 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press from back

Post time to comments/www.logwod.com

For set up, the run will start and end by the rower closest to the track.  The run will be on the track, around the soccer pitch and back on to the track, back to the starting point.  Athletes will then go directly to the Wall Balls.  After Wall Balls, box jumps, your barbell for Bear Complex, your kettle bell, and piece of ground for burpees, and your jump rope will be lined up in a row, Fight-Gone-Bad-style, making the transition from one part to the next easiest and safest. 

Once again, video courtesy of CrossFit HQ.  I want to focus on the Back Push Press from this vid.  Notice, when Sage brings the bar from front to back, as it touches her back, she absorbs the impact by bending her knees.  This will save your spine.  Also, don’t let the bar hit your head. 

Extra Credit

Weighted Ring Dips 3×5

Cash Out: MADATORY!

10 min. pistol test.

Video courtesy of Mobility WOD.  Want to get one hell of a stretch on your hips, groin, quads, hamstrings, ect…?  This 10 minutes is worth its weight in Mobility Gold!  Do it, do it, do it!  Just remember, when getting down in position, push your knees out as you go down.

Why is Angie Hobbs smiling?

Is it…

A. She just hit a 1RM on Dead Lift at 265

B. She knows by Thursday, 7June, she’ll get a handstand pushup

or…

C. This girl is in here every Sunday working on weaknesses, making them strengths. Getting stronger, staying hungry, improving, living the CAN!

or all of the above?  Post answers and hi-fives to Angie to comments.

After some heavy lifts the last few days, time to get some rowing on!

WOD:

For Time:

750m Row

15 Handstand Pushup

500m Row

10 Handstand Pushup

250m Row

5 Handstand Pushup

Video courtesy of Concept2 Australia.  To review proper rowing technique, go here.

rowing concept

Maintaining good technique will be key to getting good times on the rows.

Post total time to comments/www.logwod.com

Extra Credit:

6x100m sprints

Cash Out:

Running recovery

Video courtesy of Mobility WOD.  On the third stretch, notice the big difference between this and the pigeon stretch is on this one you will be trying to keep the foot planted the whole time.

For those who haven’t met him, this is Big Tim Lewis.  Great addition to the afternoon crowd.  Great guy, and oh yeah, strong as an ox! (that’s 450 and he picked it up like it was warmup weight)

Speaking of afternoon.  Due to coaching constraints, we are considering combining the 1700 and 1800 classes to one class at 1730.  Will this have an effect on whether or not you attend class?  Put your thoughts to comments.