CrossFit Team Offutt Tactical Fitness

Strength:

Weighted Chin Ups 3 sets of 5 reps

15 minute cut off

(add 5lbs to previous session, which was 28Dec Click the date to refresh your memory)

Post weight used to comments/LogWOD

WOD:

On the Min for 15min*:

2 Handstand Push Up

8 Sumo Deadlift High Pulls (75/55)

* If you are in a round and don’t finish before the minute sounds, finish that round, but don’t go again until the start of the next minute.

Post total successful rounds to comments/LogWOD

Cash Out:

Glute Ham Raise 3 sets of 10 reps*

*Max L-Sit Holds between sets of GHRs

Members of TOTF Teams “X” and “Drop it Like a Squat” from this Sunday’s TactFit Games.  Big congrats to Amber and Carly for doing their first (of many) CrossFit competition!  Loved seeing them and all our other awesome athletes showing heart and doing work.  Tons more pictures coming soon

NOTICE: The TactFit area will be closed at 1500 Saturday and will remain closed to the public until the completion of The TactFit Games.  We apologize for any inconvenience.

So, who’s going to win it?  Come out this Sunday from 0900-1700 for the Inaugural TactFit Games!  It’s going to be an awesome event!

Couple of quick notes:

Opening Ceremony starts at 0900.  First heat for WOD 1 in the Pool area will begin at 0930.

Spectators:  Please do not bring food into the Field House.  If you need food, please hit the Food Court over in the BX.

Athletes:  You can bring food, but must keep it in a cooler.  We will have an athlete’s area for you to leave it.

Attire for Athletes:  For Pool WOD, proper swim wear (one or two piece swim wear) is required.  While anywhere otside the pool, at a minimum, shorts, shirt and shoes must be worn.  Even during WODs, shirts must stay on. 

For our guests: Conduct while in the Field House:  Common courtesy.  No derogatory comments to anyone.  No inappropriate behavior.

From all of us in the TOTF Staff, I thank every one of you that are either competing or watching.  We hope this is the first of many events we will put on.  As always, we look to help build both the community on base, and the local CrossFit community as well.

Back to Saturday’s WOD….

WOD:

“Roy”
5 Rounds For Time:
15 Deadlift (225/135)
20 Box Jumps (24/20)
25 Pull ups

Post time to comments/LogWOD

Picture courtesy of CrossFit.com . Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Cash Out:

2 rounds of 1 minute dead hang from pull up bar (decompress the spine)

Extra Credit (done on your free time):

Row 1K.

Work technique, don’t worry about time. Focus on a good stroke rate with strong pulls.

For those competing this weekend, here is a demo of WOD 1, “Sink or Swim”

NOTICE:  The TactFit area will be closed Saturday at 1500 to allow set up for the TactFit games on Sunday.  We apologize for any inconvenience.

Strength:

Press  3 sets of 5

20min to complete

If you did this back on Dec 18th (click here for a check) add 5 pounds.  If not, shoot for 80% of your 1RM.  If doing this for the first time: Use 75% of Body weight. If too heavy- subtract 20lbs. If too light, go up 10-20 pounds.  Make sure you keep your legs locked, and don’t arch your back. Record working weight.

Post weight used to comments/LogWOD

WOD:

Spend 20 minutes working Muscle ups (progression)

Goal = 4xMax reps or 4×10 Jumping Muscle Ups

Video courtesy of CrossFit Dominion.  IF you are doing jumping muscle ups today, this is how I want you doing the transition piece.  I want you to land low, so your shoulder touch the rings and then push up to the top.  Don’t jump straight to the top of a muscle up.  This will help you build the strength to get out of the bottom of the dip and training your body to where you should land in a regular muscle up during the transition.

Cash Out:

Shoulder mobility stretch

Video courtesy of Mobility WOD.  K-Starr demonstrating a great mobility move for the shoulders.  After all the work you just did in the press and top of the muscle up, let’s work on some external rotation to improve that flexibility.

Extra Credit (done on your free time):

3 Un-timed rounds :

10 Alternating pistols

10 barbell rollouts

10 Glute Ham Raises

Alright, here is a video showing the standards for movements you will see this weekend at the TactFit Games.  WOD one will be released either later Friday or first thing Saturday.  I’ll give you a hint.  There’s water involved 🙂

We are now have our teams set for the TactFit Games!  We will have 11 RX’d teams, and 14 Scaled teams. We’ll announce the Heats tomorrow.

Today, we want to give you some information on scoring, where WOD 1 will take place, and dress code for the event.

1. Scoring.  We will use the same scoring system used in the CrossFit Games.  1st place will earn 100 points, 2nd place 99, etc….  There will be 4 WODS that all teams will do.  After the 4th WOD, that’s where things change.  The Top 3 teams in each division will move on for a final “Winner takes All” WOD.  This means after the first 4 WODs, and the Top 3 are determined, all points go away and the Top 3 start on an even playing field.  First team to finish is the winner.

2. WOD 1 will take place in the Pool area at the Offutt Field House.  So, if you are competing, bring your swim suit.  Which leads me to….

3. Dress Code.  In the pool, use swim wear that covers up your privates.  Yes, bikinis and speedos are allowed.  Not preferred, but allowed.  All the other WODs will take place in the TactFit Area.  Dress Code for the area is regular workout wear, meaning men and women must wear at least Shirt, Shorts, and Shoes at all times.

We will announce video details to WOD 1 and movement standards either Friday evening or Saturday morning.  Get ready!

Now, back to today’s WOD….

WOD:

“Walk Before You Run”

A.

4 Rounds For Time:
200m Farmers Carry (1 Pd KB per arm/.5 Pd KB per arm)
200m Sprint

post time to comments/LogWOD

Rest 8 min then…

B.

50 ring dips.  Break up as needed (not for time)

Cash Out:

Mobility drills.  Pick 2 drills off the Mobility WOD posters, spend 5 min each

Extra Credit (done on your free time):

Butterfly sit ups. 3×15

Strength:

Back Squat 10×2 @60% of 1RM

Sets start every 45sec

Post weight used to comment/LogWOD

Video courtesy of CrossFit HQ.  Westside Barbell owner and powerlifting guru Louie Simmons leading his crew in dynamic box squats.  While our squats today will not be to a box and are not the wide powerlifting stance, what I want you to notice in this video is the speed in which they come out fo the bottom.  They stay at a deliberate speed going down and then shoot up.  That’s what I want to see today.

WOD:

20min AMRAP:
-21 Thrusters (65/35) (bar starts on the ground)
-15 Double Unders
-9 Pull ups

Post total rounds to comments/LogWOD

Videos courtesy of CrossFit Park City.  Games Legend Chris Spealler explaining and demonstrating two maneuvers that, if done correctly, could increase the number of rounds you get today.  Watch these, check out his cues, and play around with these techniques before the WOD and see what happens.

Cash Out:

3 sets 12-15 reps of Reverse Hyperextensions

L-sits for max time between sets

Sneak peek at the Athlete’s Shirts for the TactFit Games.  Registration is now closed!  Thank you to all the teams who registered, and we look forward to a great event this Sunday.  We will be releasing the movement standards by tomorrow and then details for WOD 1 no later than Saturday.  Be ready to have some fun!

Pool Day!

Skill:

Stroke work

Video courtesy of Zoggs USA.  Get a good warm up in before getting to the WOD

WOD:

10 Rounds For Time:
Swim 100yds
20 Air Squats

20 Minute time limit

Post time to comments/LogWOD

Cash Out:

Samson stretch without going down on a knee, hold for 30 seconds.

Calf stretch 10x ea side

Extra Credit (done on your free time):

Clock work sprints

On the minute for 4 minutes, 25 yd sprints.

Rest once you touch the end.

At the top of the minute go again

Strength:

Deadlift:  3 set of 5 (same weight all 3 sets)

20 minutes to complete

Post weight to comments/LogWOD

If you did your 5RM back on 19Dec (click here to see if this jogs your memory), try using 80% of that weight for all 3 sets. If you were not here, aim for 70-80% of your Dead lift 1RM. If you do not have a 1RM in Dead Lift, try going up to Body Weight in the warm up. If you can get 8 reps, use that weight. If this is too heavy, drop 20 pounds. If it is too light, go up 10-20 pounds. Whichever you use, RECORD your WEIGHT! You will need this info….

Video courtesy of Rogue Fitness.  Mark Bell with set up and execution point on the deadlift

WOD:

4 Rounds For Time:

1 Power Clean(PC)/ 1 Push Jerk (PJ)  with 115/75

2PC/2PJ

3PC/3PJ

4PC/4PJ

60 seconds rest(rest 60 sec between each round)

Post total time to comments/LogWOD

Video courtesy of Rogue Fitness.  MAtt Chan Showing the movement for a Power Clean and Jerk.  Notice the Power clean ends with the bar in the front rack position and hips and knees fully extended.  The Jerk ends with bar overhead, upper body in active shoulder position, and hips and knees fully extended.

The way the rounds will work is 1 Power Clean, 1 Push Jerk, 2 Power Cleans, 2 Push Jerks, 3 Power Cleans, 3 Push Jerks, 4 Power Cleans, 4 Push Jerks.  To avoid doing extra power cleans, I would suggest once you have the bar up to do your Jerks, don’t put the bar down until you finish the number you need.  Doing extra work = extra time.\

Also, with the minute rest between rounds, this should give you enough recovery to go all out on the sets.  Goal should be unbroken through the sets.  High Power output!

Cash Out:

Roll out thoracic and/or overhead lat stretch w/ band.

NOTICE:  If you have mentioned wanting to volunteer for the TactFit Games and no one has gotten back with you, please leave a comment here.  If you haven’t mentioned wanting to, but would like to volunteer for the TactFit Games, please leave a reply to this post.  We need judges, folks for set-up/tear down, registration help, runners, etc…  If you have the free time next Sunday, we could use you.  Leave a reply here and we will get back with you!

Coach D

Skill:

Prep for….

WOD:

pic courtesy of CrossFit Novem

“Karen”

For Time:

150 Wallballs (20/14)

Post time to comments/LogWOD

Video courtesy of Graham Holmberg.  2010 CrossFit Games champ Graham Holmberg going over prep for knocking out 150 Wall Balls.  I highly recommend doing these mobility movements prior to tackling “Karen”.  Get those shoulders, chest, hips and ankles open.  If you don’t have a Voodoo Floss Band (buy one off of Rogue!) for your ankle, you can also do the following (courtesy of Mobility WOD)…

Extra Credit:

4x100m sprint

Cash Out:

Work on first Muscle Up Progression on Ground:

Sit on the ground with rings above you, just about wrist high.  Take a False Grip on the Rings- body row-pull rings tight into chest-hold for ten seconds, repeat x10

Get lower on chest each pull