CrossFit Team Offutt Tactical Fitness

S/S/S:

Find Max Muscle Snatch

Post highest successful Muscle Snatch to Comments/LogWOD

Video courtesy of Attitude Nation.  Good discussion from two great US Olympic weightlifters.  Please stick more with Spencer’s technique of hip contact.  Use that momentum to get that bar overhead.

WOD:

8min AMRAP:

Max Push Press @ 165/125

3 Dumbbell Swings @ heaviest weight possible

Max Top of Pull-Up Hold * chest touches bar

Post total rounds to Comments/LogWOD

Post highest rep count for one round and longest Pull Up hold in one round to Comments and Comments section of LogWOD

Video courtesy of Seal Fit.  Dumbbell swing is similar to a Kettlebell swing, but uses a different piece of equipment and a different grip.  Go as heavy as you can handle without breaking form.

X-tra Work:

100x Banded Good Mornings

Beginner)  Green Band

Intermediate)  Black, Purple, Or green with blue

Homework (done on your own outside of class):

3x Max Superman Hold

Coach Brian Haggerty (middle in the white shirt…I think) getting a Beach WOD in at CrossFit 757.  What kind of outdoor WOD do you, the TOTF family like to see in the future?  Leave a comment.

Our most recent class of On-Ramp grads.  Welcome them to the family when you see them in classes!

S/S/S:

Deadlift

Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 19 September

Click here for a refresher.  If you were not here that day but have a 3RM on Deadlift, you will use this rep/weight scheme…

5 @ 75% of 3RM

3 @ 80%

2 @ 85%

1 set Max Reps @ 90%

If you have not set your 3RM, you will do so today

Post reps of last round to Comments/LogWOD

Post weight used in all sets to comments section of LogWOD

Video courtesy of CrossFit HQ.

Published on Mar 29, 2012

WOD:

21-15-9:

Kettlebell Swing (2/1.5)

*20M Walking Barbell lunges between rounds (135/95)

Post time to Comments/LogWOD

So, do 21 KB Swings, do walking lunges for 20 meters with a barbell loaded to 135/95 on your back, do 15 KB Swings, lunge 20 meters again with the barbell, do 9 KB Swings, finish with 20 meters of lunges with the barbell on your back.  The end.

X-tra Work:

Beginner) Dumbbell Row 3×8 (60/30)

Do one arm at a time, brace on a bench

Intermediate) Barbell Row 3×5 @ (205/165)

Homework (done on your own outside of class):

Banded Hamstring Stretch 2min x side

pic courtesy of smileypierce.

Today is all about teamwork…..

Team WOD:

2010 African Regional Event 3: Team Chipper WOD

Teams of 4

Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order:

  1. 50 burpees

  2. 40 kettlebell swings (53/35)

  3. 30 sumo deadlift high pulls (SDHP) (75/55)

  4. 20 slam balls (20lbs/15lbs)

  5. 10 deadlift (275/185)

  6. 100m bear crawl

* All team members are to begin with burpees at the same time, but each member must have completed 50 burpees before the team can move on

* The middle four drills (2 to 5) are then performed with each team member at a different station. They rotate in the order listed and only move on once all four athletes have completed each of the drills.

* Each team member then bear crawls 100m

Post time to Comments/LogWOD

Post team members to Comments here and on LogWOD

X-tra Work:

Find a goat and work it for 15 minutes

Homework (done outside of class on your own):

Rest

S/S/S:

Press 

Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 20 September

Click here for a refresher.  If you were not here that day but have a 3RM on Press, you will use this rep/weight scheme…

5 @ 75% of 3RM

3 @ 80%

2 @ 85%

1 set Max Reps @ 90%

If you have not set your 3RM, you will do so today

Post reps of last round to Comments/LogWOD

Post weight used in all sets to comments section of LogWOD

WOD:

3 Rounds:
400M Run
20 Burpee Pull Ups

20 Minute Time Limit

Post time to Comments/LogWOD

Video courtesy of Trinity Fitness.  Proper technique for the Burpee Pull Up

Beast Mode: You can sub Burpee Pull-Ups w/ 6 Burpee Ring Muscle Ups

If you go with this option, put it in the comments section of your LogWOD entry.  I’d say post it to Comments here, but we all know none of you will do that….or will you with a challenge?  I hereby challenge each of you to post a reply everyday for a month.  For the number of people who post EVERYDAY for a month, I will do 5 burpees.  So, if 20 of you do it, that’s 100 burpees for Coach D at the end.  If 40 of you do it, that’s 200.  And I will do all of them in a row, no breaks.  Hell, we can even have it so you guys can come in and watch me do them at the end.  Kind of a “payback” for all we put you through 🙂  But I’m not worried.  From the lack of posting, I don;t even see ONE of you making it 30 days.  Care to prove me wrong? 🙂

Now, am I doing it just so the website gets some use.  No,  am doing this to open communication int he community.  With some great events on the horizon, I think it would be great if we saw more communication among our community.  But, i can;t force you to do it.  You have to WANT this community to be great.  Show me how much you love this community by making me suffer!

X-tra Work:

pic courtesy of CrossFit Gymnastics

 L-Sit
2xMax Hold

Homework (done outside of class on your own):

Shoulder Flexion Mobility:

3×20 Y’s above head while keeping elbows against a wall

Bryan and Cheryl Holm at the Tough Mudder in KC last weekend.  Always great events to be at.  the next one coming up around here will be the Spartan Race in Lincoln, NE on Oct 12th.  Want more info or want to join up on the TOTF team, click on the above pic to go to the site.

SCHEDULE NOTE:  Due to mission requirements, today’s 1130 class in cancelled.  We apologize for any inconvenience.

S/S/S:

Back Squat 

Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 17 September

Click here for a refresher.  If you were not here that day but have a 3RM on Back Squat, you will use this rep/weight scheme…

5 @ 75% of 3RM

3 @ 80%

2 @ 85%

1 set Max Reps @ 90%

If you have not set your 3RM, you will do so today

Post reps of last round to Comments/LogWOD

Post weight used in all sets to comments section of LogWOD

WOD:

10Rnds; 20 sec to complete:

3 Power Cleans + 3 Front Squats

Use 50% of heaviest Back Squat weight used today

Sets start Every Minute on the Minute

*If you fail on the Front Squat, or don’t get the reps done in the required time the round cannot be counted

Post total successful rounds to Comments/LogWOD

X-tra Work:

Romanian Deadlifts

3×3

add 90lbs to WOD weight

Homework (done outside of class on your own):

Super Squat Hip Sequence

Video courtesy of Mobility WOD.  do the WHOLE Sequence, twice

The TOTF colors keep flying at more and more spots!  Salt representing at Hammer Down CrossFit

S/S/S:

If you missed Tuesday, Complete the S/S/S part (Power Snatch.  Click here for a refresher), Otherwise…

Every Minute On the Minute for 8 Minutes:

2 Weighted Pull-up heaviest weight possible

WOD:

“Running, mixed-up Annie”

200M Run, 50 Double Unders, 10 Sit Ups
200M Run, 40 DUs, 20 Sit Ups
200M Run, 30 DUs, 30 Sit Ups
200M Run, 20 DUs, 40 Sit Ups
200M Run, 10 DUs, 50 Sit Ups

Post time to Comments/LogWOD

X-tra Work:

3xMax Plank Hold

photo courtesy of Fitsugar.com  Points of performance for the plank:

-Palms flat on the ground.  Balling your hands in fists only makes you more tense than you need to, which will lead to you tiring out faster.

-Head neutral position

-Straight line from your shoulders to your toes.  Don’t let you hips sag but also don;t stick your butt in the air

-Actively try to pull your elbows to your toes.  This will engage your back and make this move more effective

Homework (done outside of class on your own):

Rest/ work on mobility

TOTF’s own Nico Corea at the Tough Mudder race in Topeka, Kansas this last weekend.  How many of you made it out there?  Shoot me pics if you got ’em!

S/S/S:

Power Snatch

8×2 @ 80% of 1RM

Set starts Every Minute On the Minute

Post weight used to Comments/LogWOD

Video courtesy of Rogue Fitness.  Matt Chan demonstrating the Power Snatch.  Violent Hip Extension.  Elbows high and outside. Land int he quarter squat with arms fully locked out overhead.  Done, done, and done.

WOD:

17Min AMRAP:
5 Muscle Snatch (95/70)
10 Cal Row * Damper set @ 7
2 Bar Muscle Ups

Post rounds completed to Comments/LogWOD

X-tra Work:

Snatch High Pull
@ 130% of
Power Snatch Weight
3-3-3-3

Homework (done outside of class on your own):

Lying Wall Hamstring Stretch x 5min

Video courtesy of Mobility WOD

Allow me to introduce Adeline Grace Hendricks.  Mom, dad, and baby are doing well.  We expect this little bundle of joy to be doing burpees in no time!

S/S/S:

Weighted Dip

5×3

Use 75% of 13Aug weight (click here for a refresher)

Post weight used to Comments/LogWOD

WOD:

5 Rounds:
3 (per side) Turkish Get Ups

Use Kettlebell or Dumbbell

Increase weight each round

Rotate sides each rep or do one side at a time x3

Post highest successful weight used to Comments/LogWOD

Video courtesy of CrossFit HQ.  Kettlebell Seminar lead, Jeff Martone, going over the steps of the Turkish Get Up.  Martone outlines the three steps of the movement.

First there’s sitting up, then the transition to the knee and, finally, standing up.

While lying on the floor, your chest must be open. Then, ensure your knuckles remain in the same spot in space. Next, press, drive off the heel and keep coming up to a sitting position. This position, Martone cautions, does not involve merely rolling over or sitting straight up like a regular sit-up

“As you get stronger, you’re always shifting your weight to your forearm,” he explains. “But you gotta minimize weight to it and really work your core pretty hard.”

When it’s time to transition to the knee, push down the shoulder on the opposite side of the weight, push off with the heel and bring the leg through. Then, stand up while keeping the kettlebell in the same overhead position.

X-tra Work:

Skin the Cat
3×5

Rest as needed between

Video courtesy of Paradiso CrossFit.  Demonstration of a full Skin the Cat and scaling/spotting options

Homework (done outside of class on your own):

Tricep Stretch x1min a side – do twice per arm

Lying Extended Ab stretch – 4x30sec

WOD:

“Badger”

pic courtesy of CrossFit HQ. In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq mid December 2007

3 rounds for time:

30 Squat Cleans 95/65

30 Pull-ups

800 meter run

Post time to Comments/LogWOD

X-tra Work:

Pick a goat and work for 15 minutes

Homework (Done on your own time outside of class):

Rest

S/S/S:

Press

Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 9 September

Click here for a refresher.  If you were not here that day, click on the link to see what percentages you will use.  If you have not set your 3RM, you will do so today

Post reps of last round to Comments/LogWOD

Post weight used in all sets to comments section of LogWOD

WOD:

3 Rounds:

1min AMRAP- Ring Dips

1min Rest

1min AMRAP- Push Jerk 135/95

1min Rest

1min AMRAP Row for Calories (set dampener on 7)

*Score= reps + cals

Post score to Comments/LogWOD

X-tra Work:

4 rounds: on a constantly moving 2min clock

200M Run

Max Rep Handstand Push Ups

See if you can increase the number of HSPUs each round

Homework (Done on your own time outside of class):

Roll out Upper Thoracic – at least 5minutes

Shoulder Flexion Mobility

A baby bag ready to go to the hospital with a TactFit onesie and baby hat.  This can mean only one thing.  Our own John and Kelly Hendricks are off to the hospital to welcome in the newest member of the Hendricks clan!  Prayers for a smooth delivery coming your way!