CrossFit Team Offutt Tactical Fitness

You’ll notice a change in the names for the two WODs posted.  Instead of “Open” and “Comp”, we are now going to post these as “Fitness” and “Performance”.  The difference in the two are the Performance RX’d standards will be set at a higher level and will also have additional assistance work at the end of the WODs.

We recognize we have different fitness levels in our athletes.  Therefore, the Fitness WODs are designed to push those in the beginner to intermediate level of fitness, whereas the Performance WODs and assistance work is geared to push those at the more advanced fitness levels to push even further.  While obviously everyone’s fitness levels will advance at different rates, a good rule of thumb to decide where you fall can be based off of time doing CrossFit.  We normally think of beginners as those who have been doing CrossFit on a regular basis for 0-9 months.  Intermediate, usually 7-48 months.  Advanced, usually 24-84 months.  And elite usually 72-108+ months.  As you can see, there are overlapping months as the rate of advancement could be sped up or slowed down based on frequency, food intake, proper rest, adaptation to complex movements, ect….  Bottom line, determine which WOD you plan on doing and stick with it.

Fitness

Strength:

Front Squat:
Work up to 3RM in 20 minutes

Post highest successful 3 rep to comments/www.logwod.com

Video courtesy of Mobility WOD.  Look at how two minutes of feathering the tricep area can improve your front rack position!  Hmmm,,….if I was a going to be doing Front Squats tomorrow, I don’t know, I might get there a bit early and do some of this work before class…..just sayin’….

WOD:

For Time:

100 Heavy KB Swings
Pick your weight, but the goal is the go unbroken.
Every time you have to put the weight down, do 15 burpees

Post Time to comments/www.logwod.com

Post weight used as well as how many times you had to put the weight down to comments, both here and in LogWod.  But who am I kidding?  There’s only been, what, an average of 30+ athletes each day that have been hitting our classes, and not even 1/10th of you are posting comments out here.  What?  No love from the TOTF community?  Well, I throw out a challenge to you!  For every athlete who puts a comment on today’s post that says how they did in the Strength and WOD part of today’s workout, I’ll do 5 burpees.  That’s right!  Tell your fellow TOTFers to get to commenting if you want to see me, Coach D, do some burpees on Monday morning!  Why should you do this?  Think of it as switching spots with me for a day.  You get to be on the not-sucking-air side. 🙂  Oh, and before any of you get the idea, your first post is the only one that counts.  Meaning, no matter how many times you post, it won’t increase the 5 burpees your 1st post gave me.  So, strength in numbers folks!

Cash Out:

3×25 Reverse Hypers
Increase weight each set

Performance

Strength:

Front Squat:
Work up to 3RM in 20 minutes

Post highest successful 3 rep to comments/www.logwod.com

WOD:

For Time:

100 Heavy KB Swings
Pick your weight, but the goal is the go unbroken.
Every time you have to put the weight down, do 15 burpees

Post Time to comments/www.logwod.com

Post weight used as well as how many times you had to put the weight down to comments

Assistance Work:

3×15 Strict Toe2Bar

Cash Out:

3×25 Reverse Hypers
Increase weight each set

And last, but certainly not least, our 4th competitor in this weekend’s Snow Bowl Open is Drea Tullos (or as most of us call her Col Tullos).  Not only is Drea a tremendous coach, but an inspiration to everyone in the Mission Support Group.  She not only promotes healthy living habits and fitness, but she walks the walk as a mainstay in both our Open classes and our Comp Group sessions.  And she doesn’t waste any time in here either!  She’s all business once “3,2,1” is called!

And I know the list of those that helped make this program successful is pretty long, but Drea is one of the biggest reasons we are where we are today.  So, what better way to say thank you then by coming out this Sunday and cheering her on!

Lastly, here are some rules, courtesy of CrossFit Omaha’s post….

 

“The Ralston Arena has been very accommodating to athlete & spectator needs; please read their following rules regarding food…

ATHLETES will be allowed men’s & women’s locker rooms near the competition area. Athletes may bring coolers of food & drink to the event, but the coolers & their contents must be kept in the locker rooms at all times.
…

Athletes will be allowed to bring water in the competition area. Recovery samples will be provided by a few of our sponsors for athletes post workout.

ATHLETES, JUDGES & VOLUNTEERS will need to enter the event center at the Southeast entrance.

SPECTATORS are not allowed to bring food & drinks inside the event center. There will be food available for purchase inside the event center at “Jitter Joe’s” (serving coffee, muffins, scones, sandwiches, ice cream, hot dogs, beer, and more).

Tailgating in the parking lot is allowed if spectators wish to bring their own food. There are also restaurants within walking distance of the event center:
Subway
Ragazzi’s Pizza
Ralston Keno

SPECTATORS will need to enter the event center at the Northeast entrance.

***The third workout will be outside. It is expected to be 60°, come prepared to compete & spectate outdoors!

See you Sunday!”