CrossFit Team Offutt Tactical Fitness

Big congrats to the Top 3 teams from both the Scaled (top pic) and RX (second pic) Divisions.  For those who didn’t see the final results…

Scaled Div:
3rd – CF 402
2nd – Sofa Kings
Scaled Division Champs – Racks & Sacks

RX Division:
3rd – CFD
2nd – Team Triton
RX Division Champs – The Misfits

We will post links in the TactFit Games tab at the top of our page for the various picture libraries.  These two came from John P Calhoun Photography.  Click here to go directly to his gallery from the event.  Click here to go to Tony Frescas’ gallery.  Cick here for Janeen Chang’s gallery on our Facebook page.

 

 

Today will be a some mobility and active recovery….

WOD:

500M Row on 10 dampener

5 min mobility drill 1 (upper mash) – see below

500M Row on 10 dampener

5 min mobility drill 2 (upper PNF) – see below

500M Row on 10 dampener

5 min mobility drill 3 (lower mash) – see below

500M Row on 10 dampener

5 min mobility drill 4 (lower PNF) – see below

 

No entry into LogWOD.  Just do the work.

 

Video courtesy of Mobility WOD.  Upper mash

 

Video courtesy of Burnt Toast WOD.  Upper body PNF.  Do these as contract/release(5 sec/10 sec) for the duration of the Mob piece.

 

Last two videos courtesy of Mobility WOD.  Lower Body Mash.  Start at the 3:40 spot

 

Lower Body PNF.  Do the section from 1:30 to 2:30 mark.

 

 

X-tra Work:

Mash anything that hurts

 

 

Homework:

Spend 20 minutes learning about the human back.

Start at Wikipedia and go from there

Click here for the Wikipedia Page