CrossFit Team Offutt Tactical Fitness

Okay, after this, no one else is allowed to leave for a while!  Today we say goodbye to Coach Justin.  Justin was with us only for a short time, but was such a huge help.  There is a lot of things going on behind the scenes for TOTF to be successful and for the last few weeks, Justin has played a big part in that.  You will be missed, my friend.

S/S/S:

6 Rounds of…

Front Squat – 2 reps @ 70% of Back Squat 1 RM (established on Oct 3, click here for a refresher)

2 Box Jumps immediately following squats @ 34″/28″

90 sec rest

Post weight used to Comments/LogWOD

WOD:

8 Rounds each of:
30 sec on/30 sec off;
Plyo Pushups  @ 1 plate height of 45/25
Sit-Ups
* Switch exercises each round

Post total reps to Comments/LogWOD

Video courtesy of Sweatpump.com  Only difference is, with ours you will start with hands on the ground, explode up and land on the plate.

X-tra Work:

50 Ring Dips

Homework (Done on your own outside of the gym):

Child’s pose x 5min

Seems like we’re saying a lot of goodbyes this week.  At least this one is only temporary.  Vashon is off for a small vacation to somewhere sunny.  Be safe out there, brother.  You know we got Brooke and Ava’s back while you’re gone.  See you soon!

S/S/S:

If missed Tuesday- establish 1RM on Muscle Snatch

Otherwise Weighted Chin-Up 5×3

Either way, 15 minute time cap

Post weight to Comments/LogWOD

Mobility Day:

Hit the major joints first; Hips and Shoulder. Next work trunk (thoracic) mobility. Finally work out from the hips and shoulders (elbows, ankles, wrist). The reason for this being that our major joints have larger muscles and more muscles surrounding/supporting them. Therefore we can gain a larger increase of ROM from those major joints than those small joints. Think of it as an investment of your time: Would you rather spend 5min on your shoulders concerning front rack mobility and yield an increase of 40 degrees (getting elbows higher) or spend 5min on your wrists to yield an increase of 10 degree (getting bar closer to the shoulder).

X-tra Work:

More Mobility

Because, we could always use more 🙂

Homework (Done on your own outside of the gym):

Prep meals and mind for tomorrow’s work

TOTF also says goodbye to Matt Henry this week as he and his family head back to New York.  Safe travels and good luck on this next chapter of your life.  You’ll be missed, brother!

S/S/S:

Find Max Muscle Snatch

15 min time cap

Compare to Oct 1st, 2013 (click here for a refresher)

Post highest successful weight to Comments/LogWOD

WOD:

Complete the following for 12min
Every 90 seconds:
-Complete 15 KB Swings w/ heaviest Wt. Possible
-50M Sprint

Post completed rounds to Comments/LogWOD

Post weight used for KB swings to Comments/Comment section of LogWOD

During your rounds, if you finish before 90 seconds, any time left over is rest. If you do not complete the work in the given time for any round, you will finish the round you are in, and rest until next round starts.

X-tra Work:

5min Every Minute on the Minute:

-5 Box Jumps (30/24’)

-10 Kettlebell Sumo Deadlift High Pulls (2/1.5)

Video courtesy of Team CrossFit

Homework (Done on your own outside of the gym):

Roll/Mash Posterior Chain – 5 Min

Look for some new faces in the Open Class.  I give you the graduates of the Oct 2013 On-Ramp.  Show ’em some love when you see them in class!

S/S/S:

Press – Set 2RM

right after yo set your 2RM…

Drop to 80% of 2RM – Go for Max Reps

15 min cut off

Post 2RM to Comments/LogWOD

Post number of reps done at 80% here and in LogWOD

WOD:

10! (10,9, 8, …1)

Back Squat (225/155)

Pull-Ups

Row – for Calories

Post time to Comments/LogWOD

Video courtesy of CrossFit HQ.  During this WOD, try to avoid this common error in rowing, opening the hips too soon.  If hips open prematurely, it turns into a only a leg drive and pull of the arms; Meaning the quads are then responsible for the majority of the power/work. Over taxing the quads will make for a very, very challenging effort of heavy squatting while being fatigued. What we want to see is that initial leg drive, followed by an opening of the hip, finishing with a pull of the arms.

X-tra Work:

Beginners) 3x Pull-Ups

Intermediate) 3x Max Reps – Weighted Chin-ups

Shoot for 8-10+ reps each time

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

Couch stretch 2min per side.

Repeat 3+ hours after the workout

pic courtesy of gofundme.com

While last month was Breast Cancer Awareness Month, just because it is now November does not mean we forget about the cause.

If you want information on helping foundations committed to finding a cure, feel free to visit sites like Barbells For Boobs (click here).  That being said, today’s WOD will be one used at a lot of Barbells for Boobs events…

WOD:

“Grace”

For Time:

30 Reps

Clean and Jerk (135/95)

Post time to Comments/LogWOD

Wear PINK if you have it!

Video courtesy of CrossFit HQ.  Natalie Burgener coaching the Clean and Jerk.

Two big takeaways from this to help you…
1 – Move knees out of the way as the bar comes up
2 – Controlled dip in the inital dip drive of the jerk

Today’s WOd is meant to go FAST!…but safely

X-tra Work:

None

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

Active Recovery: Spend 30 min-1 hr working mobility through the weekend