CrossFit Team Offutt Tactical Fitness

Photo courtesy of JPC Photography.  I can’t say enough how thankful we were for all the volunteers we had for the TactFit Games.  Some of the hardest workers were our cadre of judges.  Much love to all of you!

 

 

WOD:

Power Snatch

4×10 Reps

 

Goal = Increase Weight Each Set.

Each set you MUST go unbroken – hands can’t come off. If they do, that set is done.  Also, you cannot stay on the ground longer than a one-second count.  So, best bet is touch-and-go.

 

Post highest successful (meaning you got all ten reps unbroken) weight used to Comments/LogWOD

 

Video courtesy of Barbell Shrugged.  Today hook grip will be very important as the point is to hold onto the bar through the whole set.

 

X-tra Work:

4×10 Overhead Squat with 65% 1RM

If you do not have an established 1RM, find a workable weight and increase each round

 

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

Olympic wall sit –  2 mins

Pigeon pose – 2 mins

Keg/Overhead Bar – 2 mins

 

 

Video courtesy of Mobility WOD.  Follow K-Starr’s instructions on the Pigeon Pose and Keg drill

 

Sometimes having to trek through a crowded airport can be a good thing.  Jason running into US Olympic Weightlifting team member Kendrick Farris

 

 

NOTE:  Please check this page periodically.  We will follow Offutt AFB’s directives when it comes to the weather.  If there is late reporting, our 0600 Open class and 0700 On-Ramp will be cancelled.  If there is early release, later classes will be cancelled.  We will post updates here and on our Facebook page (click here to check it out)

 

S/S/S:

Make up either Pistol or Muscle Up work from Monday or Tuesday

 

 

WOD:

3 Attempts:

Max Distance farmer Walk

Minimum weight used: Bodyweight

 

 

Post distance to Comments/LogWOD

Post weight used to the comments section both here and in LogWOD

 

 

 

Video courtesy of Elite FTS.  This is an overview of how to correctly perform the Farmer’s Walk exercise, from start to finish. The instructor is Lightweight Pro Strongman Andy Deck, an EFS-sponsored athlete.  We have the farmer bars.  USE THEM!!!

 

X-tra Work:

4xMax Reps

Toe 2 Bar

 

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

2 minutes each side

Roll out Hamstring and quads

A Happy-Belated Birthday to Shadow Coach Carly Costello (pictured here with CFO’s Nissa Ryder and USAW Coach Tom Cross).  And congrats, as she finished  her USA Weightlifting Sports Perfromance Coach Certification Course.  Way to go! 

 

 

S/S/S:

Muscle Up Work

Video courtesy of Again Faster.  Is today’s goal to make every single one of you do a muscle up?  You damn right it is!!!…just kidding.  Yes, there are some of you that aren’t close to a muscle up, and that’s okay.  what your goal today should be is advance your level so you are that much closer to getting a muscle up.  Even if that means just moving to the next progression, or doing the current stage you are on a little better.  Improvements – it’s what we do.

 

WOD:

For Time:

20 Muscle Ups

40 GHD Situps

60 Box Jumps (24/20)

80 Double Unders

 

Post time to Comments/LogWOD

 

X-tra Work:

None

 

 

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

-Banded Hamstring stretch – 2 min per side

-Roll out the calves – 1 min per leg

-Pick a shoulder mobility off the boards – 2 minutes

CrossFit Artis and CrossFit Vise will be hosting the second CrossFit Classics.  The Classics are monthly throwdowns these gyms are sponsoring to get everyone together for a great community event and chance to test yourself on a “Classic” CrossFit WOD.  Worried that you can‘t do the WOD RX’d?  DON’T WORRY!  They have scale options.  The next one is this Friday, Feb 7th at CrossFit Vise Downtown, starting at 6PM.  Come get to know folks in the community.  Cost is only 5 bucks.  Click on the above picture to register.

S/S/S:

Pistol work – 10 minutes

There are a few ways you can work the Pistol Prgression if you haven’t done them before.  SOme folks like to start from top position down.  Today, we’d like you to try working from the bottom of a squat and going up…

 

-start by sitting at the bottom of an air squat with feet and

knees together.

-once you are comfortable in this position and can keep their balance,  bring one leg out to resemble a one-legged L sit

-when that leg tires,  switch legs.

-when you are comfortable performing the L-Sit on either leg,

try to alternate legs without using an external object for support

-then start  attempting a pistol from the bottom of the squat

-if you can stand up, practice returning to the seated position.

-repeat with other leg.

WOD:

3 Rounds for Time:

8 Front Squats (165/115)

8 Push Press (165/115)

8 Alternating Pistols

Post time to Comments/LogWOD

 

 

X-tra Work:

3×5 Pendlay Row

Use a comfortably heavy weight

 

 

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

2 mins each side

Roll out Hamstring and quads