CrossFit Team Offutt Tactical Fitness

TOTF Athlete Tim Stiansen reppin’ the TOTF colors at CrossFit Okoboji.  Show ’em how we do it at Offutt, Tim!

S/S/S:

Press

5×3

Add 2-2.5# to weight used 26Jul (click here for a refresher)

Or if you weren’t here, use 85% of 1RM

Post weight used to Comments/LogWOD

REMEMBER!  Once you set your weight for the 5 sets, DO NOT increase!  The point is to do the same weight across all 5 sets.  I’m not concerned with how much you can move for three reps (save that for when we do a 3-rep max).  The point of these percentage days is to improve on your past accomplishment (1RM, 3RM, etc…) by taking a percentage and doing SUCCESSFUL reps with that percentage.  The reps and set scheme is set up based on what percentage we go by.  Trust in what we are doing and follow the workouts the way we say and you WILL see improvements!

WOD:

Every Minute on the Minute for 15 min:

1 Burpee

1 Press (125/85)*

1 Push Press (125/85)

1 Push Jerk (125/85)

1 Burpee

If you are unable to finish the sequence before the timer goes for the minute, you will finish the round you are in and rest until the next minute timer sounds.

Score= completed rounds

Post Rounds completed to Comments/LogWOD

*weight comes off the ground to start your pressing sequence.  Use of rack is prohibbited

Remember, in LogWOD, you you did not use the RX’d weights, do not mark the WOD as done RX’d.   This is not to make someone feel bad if they had to scale.  What it does is it helps you keep track of your abilities.  If you weren;t able to go prescreibed on this WOD, write down your scale in your logbook or LogWOd entry so they next time you see the movements you scaled on come up, you can look back to see how you did, how it felt, and if you use more than what you used last time, you’re keeping track of progress.  Not logging your workout is like not keeping track of your hours at work.  Why put in the hours if there is no paycheck at the end of the week?  Same with results.  Why put in all this work if you’re not checking how much you have improved?

Video courtesy of Norcal CrossFit.  2013’s 2nd Fittest Man on the Planet, Jason Khalipa going over set up and execution of the 3 press movements you’ll be doing today.  Remember, the beginning and end position for all 3 will be the same.  Make sure before you go into any of the 3, your elbows are down and in front of the bar, and when you finish, you obtain an Active Shoulder position (shrug up, armpits facing front, head through).

Cash Out:

Banded Lat Stretch – 2 min per side

Video courtesy of CrossFit Charlottesville

Banded Anterior Hip Stretch – 2 min per side

Video courtesy of UC SD Strength

 

Firebreather Piece (done on your own outside of class time):

Beginner and Intermediate –  2x Max Rep Dumbbell Press

Use 75% of weight used in your Strict Press today

Rest as needed between sets

Keep shoulders externally rotated by keeping elbows forward and pointing the bottom of the dumbbells to the front.