CrossFit Team Offutt Tactical Fitness

S/S/S:

Deadlift

Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 13 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:

5 Rounds:

1 Min AMRAP Kettlebell Swings

1 Min Rest

1 Min AMRAP Goblet Squat

1 Min Rest

* Use heaviest kettlebell possible for both

Post total reps complete to LogWOD. 

Post weight used in comments section of LogWOD and in the comments section here.

pic courtesy of WorldOfDiet.  Keep the kettlebell in contact with your body during the Goblet Squat.  Also, make sure your torso stays upright.

X-tra Work:

Beginner) Reverse Hyperextensions: 3×12 Increase weight each set

Intermediate)4 Rounds not for time:

15 Banded good mornings

10 GHD’s

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

Glute-Ham Raise (GHR)  Progression, work up to 8 in one set

Video courtesy of IronCompanydotcom.  Louie Simmons talking technique as powerlifting multi-world record holder Laura Phelps-Sweatt demonstrates the Glute Ham Raise.  Trouble with your deadlifts today?  If you are NOT doing these, you only have yourself to blame.

pic courtesy of Free Republic

Happy Birthday, Air Force!

WOD:

“Air Force WOD”

For time:
20 Thrusters (95/65)
20 Sumo deadlift high pulls (95/65)
20 Push jerks (95/65)
20 Overhead squats (95/65)
20 Front squats (95/65)

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

20 min cap.

Post time to Comments/LogWOD

X-tra Work:

Peg BoardClimbs

Complete as many ascents in 10 min

https://www.youtube.com/watch?v=MjICG54DLo4

Video courtesy of Nix Seraph.  We see folks on those peg boards by the wall we do Handstand Push Ups on.  Time to make some use of them.  Try the short one first, followed by the tall one

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

Roll Out whatever is tight

Minimum 5 minutes

IMPORTANT NOTICE:  There will be an all-Tactfit meeting in the TactFit area at 1830 this Wednesday.  We invite all TOTF members to be there.  This community is only as strong as its members.  Please have a BIG showing!

Who says persistence doesn’t pay off?  Our own Nico Corea getting not only his first, but first 2 Muscle Ups!  Nice work bro!  But now we got to see it at the gym for it to count 🙂

We would love anytime any of the rest of you have a PR you want to share with the community.  Send it our way!

pic courtesy of LiftBigEatBig

S/S/S:

Back Squat 

Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 12 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:

Squat Clean Thruster

Establish 1Rep Max

15 Min Time Cut

Post highest successful Squat Clean Thruster to Comments/LogWOD

Video courtesy of Rogue Fitness.  Matt Chan showing the proper technique for a Squat Clean Thruster, or “Cluster” as he calls them.  So, the bar will start on the ground, you will go into a full (squat) clean, but instead of just standing up, you will go from the bottom of the squat into a Thruster.  Move as heavy a load as you can.

X-tra Work:

Clean & Jerk w/ log bar

3-3-3-3-3

* increase weight each set

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

Tricep Mash 2min side

Couch Stretch 3min side

IMPORTANT NOTE:  We will have an all-TactFit meeting this Wednesday at 1830 in the Tactfit area.  There will be a lot to go over.  A big topic will be the 2014 TactFit Games.  We would like all TactFit members there to discuss this big production.  This event only happens with your help!

Thanks for the pic Bryan!

A pic of a big group of the TOTF athletes who competed last year.  We all had a blast, but for this event to be great, we will need a big bit of help from our TOTF community.  Please be there Wednesday for the meeting to find out where you can help out.  Of course, we want as many of you as possible to compete, but we also will need a big stable of helpers.  Be there!

S/S/S:

Bench Press

5 @ 75% of 3RM

3 @ 80%

2 @ 85%

1 set Max reps @ 90%

Post reps of last set to Comments/LogWOD

Post weights of each set to comments section of LogWOD

We set 3RM on Bench Press on Thursday, 5September (click here for a refresher).  If you were not here, you will set yours today.

WOD:

Every Minute On the Minute (EMOM) for 12 Minutes:

2 Jerk Behind Back (165/115)

10 Double Unders

Post completed rounds to Comments/LogWOD

Video courtesy of CrossFit HQ.  Coach Bergener talking through the Jerk from behind the back.

If you cannot complete the double unders in any round during the minute, when the next minute starts, you will finish the reps for the round you were in, and then rest until the timer goes off again.  Your round count will only e the number of rounds completed in the 10 minutes, so for every round you don;t get done, you don;t count in your number.  Make sense?

X-tra Work:

Beginner) Weighted stationary Dip 5.5.5.5.5

 Intermediate) Work on Weighted Muscle Up

Try using either weight hanging from a belt, weight hanging from a band, or hold a med ball between your legs.

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

Banded Tricep Stretch 2min per side

Chest Stretch 3min per side

MEETING NOTICE!  Save the date!  We will have an all-TOTF meeting in the TactFit area, Wednesday, Sept 18th at 1830.  We want EVERYBODY (coaches, shadow coaches, athletes, friends, etc…) to be there.  We will have some information about the upcoming 2014 TactFit Games.  Be there!

WOD:

“Omar”

pic courtesy of CrossFit HQ.  U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

For time:

10 barbell Thrusters 95/65

15 Bar-facing burpees

20 barbell Thrusters 95/65

25 Bar-facing burpees

30 barbell Thrusters 95/65

35 Bar-facing Burpees

Post time to Comments/LogWOD

Video courtesy of CrossFit Paradiso.  Make sure feet leave the ground and return to the ground at the same time.  Say it with me – At. The. Same. Time.

X-tra Work:

Pick a goat and work for 15 min

Home Work (Done on your own, outside of class time):

Rest

Spend some time letting your brain relax and reset for the next week.  Get your nutrition needs in order for the coming week.

pic courtesy of Rogue Fitness

Be Careful Out There Today Folks

S/S/S:

Deadlift

5 @ 75% of 3RM

3 @ 80%

2 @ 85%

1 set Max Reps @ 90%

Post reps of last set to Comments/LogWOD

Post weights of all sets to Comments section on LogWOD

We established our deadlift 3RM on 6Sept (click here for a refresher).  If you were not here, you will set your 3RM today

WOD:

12 Min AMRAP:

100M Run

5 Chest2Bar Pull-ups

10 Overhead Squats (115/85)

Post Rounds completed to Comments/LogWOD

Video courtesy of Gymnastics WOD.  Carl Paoli released ths back when The CrossFit Open 13.5 WOD came out.  His points of performance still ring true for you today with the Chest2Bar Pull ups.  He talks about key cues and tips to make sure that every rep you do counts. For the newer athletes who are looking for their first chest-to-bar pull up, there are important positions to keep in mind for your head and elbows at the end of your pull to be successful. Carl also talks about kipping variations, including a knee-drive/tuck up like a kipping dip that might help you get in a single or few

X-tra Work:

Beginner) Reverse Hyper-extensions : 3×12

Intermediate) 4 Rounds not for time:

15 Banded good mornings

10 GHD’s

Home Work (Done on your own, outside of class time):

Roll out Posterior Chain for at least 5 minutes

DO NOT Forget, Wednesday, there will be a coaches and athletes’ meeting at 1830 in the TactFit area.  All are welcomed to attend.  We will be going over details for the 2014 TactFit Games.  BE THERE!

S/S/S:

Squat

5 @ 75% of 3RM

3 @ 80%

2 @ 85%

1 set Max Reps @ 90%

Post reps of last set to Comments/LogWOD

Post weight of all sets to comments section of LogWOD

We set 3RM on Back Squat Sept 3rd (click here for a refresher).  If you were not here, you will establish your 3RM today.

WOD:

4 Rnds each For time:

4 Weighted Dips

60 Yd Shuttle Run(Down and Back 5/10/15)

Post best time to Comments/LogWOD

Post weight used on weighted dips to comments section of LogWOD

For those going weighted, you will do the dips stationary.  For those going body weight, you will use rings.  and if you go weighted, go as heavy as you can.  Post weight used to Comments section of your LogWOd entry.

Video courtesy of Mark Restelli.  Big thing on the shuttle drill is explode off your turns.  Plant the foot hard and punch off of it!

X-tra Work:

Beginner) Bulgarian Split Squat 4×4 @ 115

pic courtesy of PB Fingers

Intermediate) 100’ Walking Barbell Lunge @ 155/105

Home Work (Done on your own, outside of class time):

Squat Mobility Wall Sit for 10min

Today we dedicate the following WOD to all those affected by the attacks on September 11th, 2001

WOD:

“9/11”

9 min 11 sec AMRAP

9 Thrusters  (115/85)
11 Toe2Bar
20 Double Under

Post Rounds completed to Comments/LogWOD

Feel free to post your thoughts on 9/11, where you were, etc… as well

X-tra Work:

Pick two mobility drills and spend 5 minutes each on them.

Home Work (Done on your own, outside of class time):

Heel Cord Mash 2min side

S/S/S:

pic courtesy of Stack.com

Power Clean

8×2

Add 5lbs to 14Aug weight (click here for a refresher) or use 80% of 1RM if you were not here

Post weight used to Comments/LogWOD

WOD:

10 Min AMRAP:

10 Ball Slams @ heaviest weight

4 Front Squats @ 185/125

Post rounds completed to Comments/LogWOD

X-tra Work:

Beginner & Intermediate)

Clean & Jerk w/ log bar

3,3,3,3,3

* increase weight each set

Video courtesy of Team 83 Elite.  That’s right, we want you to expand your movements.  We didn’t get the log so it can look cool in the TactFit area.  Since we only have one, rotate through.  Once you finish your set, the next person goes.

Home Work (Done on your own, outside of class time):

Tricep Mash 2min side

Couch Stretch 3min side

S/S/S:

Press –

5 @ 75% of 3RM

3 @ 80%

2 @ 85%

1 set Max Reps @ 90%

Post reps of last set to Comments/LogWOD

In comments section of LogWOD, post weight used in each set

We set our 3RM on Press on 2Sept (click here for a refresher).  If you were not here or did not set it on Wednesday, you will set it today.

WOD:

2 Min Max Handstand Push Ups

1 Min Rest

2 Min (Left hand) Dumbbell Thruster 35/20

1 Min Rest

2 Min (Right hand) Dumbbell Thruster 35/20

1 Min Rest

2 Min Max Double Unders

Score = Total Reps

Post score to Comments/LogWOD

Video courtesy of Team CrossFit USA.  In one-arm dumbbell thrusters, use your free arm for balance.

X-tra Work:

Beginner) 3x Max Pull-Ups

Intermediate) 3x Max Weighted Chin-ups

* pick a weight you can handle for at least 8 reps

Home Work (Done on your own, outside of class time):

Shoulder Stretch and Flexion Mobility

Video courtesy of NYC Fusion Trained.  And example of Shoulder flexion mobility

Pic from last year’s Snow Bowl put on by our friends at CrossFit Omaha.  Registration is now open for this year’s event.  Click on the pic to go to the registration site.  See the lazy guy in jeans and the yellow shirt?  Yeah, he’ll be in it this year!!!!

And, if you do not want to compete, you can sign up to help be a judge, medical staff, or helper.  This was such an awesome event and this year it will be at the Civic Center downtown.  Be there!