CrossFit Team Offutt Tactical Fitness

Congratulations to Derrick Drennan on his promotion to Master Sergeant! 

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S/S/S:

Close Grip Bench 5×5 @ 60% of Bench 1RM

1RM set 4/11/14

Set starts every 90 seconds

Post weight to comments/ LogWOD

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WOD:

Go from Hip, then Hang, then Floor.  If you ht a weight that you fail at, either use it for the next set and make it, or drop weight. Video courtesy of SaraBeth Phillips.

5 rounds for Load:

3 Position Snatch

-Hip

-Hang

-Floor

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Xtra:

Video courtesy of GeorgeStreet.

EMOM for 10 min: Snatch Balance – start at 75% of last Snatch weight

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Homework (done on your own outside of class):

Banded tricep stretch – 2 min per side

Banded OH stretch – 2 min per side

Cameron Smith at CrossFit Undisclosed, good luck on your level 1! Keep up all the hard work! 

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S/S/S:

Makeup Monday / Tuesday

otherwise:

No rebend of the knees! Video courtesy of TrinityFitness.

10 minutes to practice Muscle Clean Triples.

Do not go over Body Weight

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WOD:

Mobility – Shoulder – 10 min

Skill –  Goat work

Athletes Choice, but choose the worst

1 – Double Unders

2 – Muscle Ups

3 – Pistols

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Xtra:

Do homework

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Homework (done on your own outside of class):

More mobility – whatever is sore, work for 10 min

Cold Steel Challenge Team TOTACFIT was 3rd in the Large Team Division (out of 22 teams).In the photo: (L-R) IT2 Homar Sanchez, SSgt Bryan Holm, SSgt Cheryl Holm, CSM Patrick Alston, Admiral Haney (CDR USSTRATCOM), LCDR Brian Haggerty, LCDR Tony Hyde, LCDR James Lomax, CDR Bruce Webb, Mr.James Zemoel.Not in the photo: MSgt Dave LeClaire, LCDR Kevin Rooney, MSgt Robert Anthony, SSgt Jeff Hart, Mr. John Palumbo, Ms. Angie Hobbs, A1C Haylle Lawrence, Mr. Chris Daniels.Team Offutt Tactical Fitness continues to contribute to the culture of fitness and resilience of the Offutt Community.

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S/S/S:

Push Press 5×5 add 30%  to Press weight from 20 Apr

Set starts every 90 seconds

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WOD:

20 Minute AMRAP:

10 Knee-to-Elbow

20 Alternating KettleBell Snatch (1.5/5)

30 Double Unders

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Xtra:

Video courtesy of CP24G.

Pendley Rows

3×10 at Heavy Weight

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Homework (done on your own outside of class):

Bully stretch – 2 min per side

Banded hip stretch – 2 min per side

A little TOTF fun Saturday. Three Open WODs drawn at random, and completed over 4 hours. This will happen again soon! 

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S/S/S:

Front Squat 5×5 @ 70% of  1RM

Sets start every 90 seconds

Should not see ANY butt wink or elbows dropping on these sets.  Keep tension on the way down and explode on the way up. Front Squat 1RM set 4/14/14.

Post weight to comments/ LogWOD

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WOD:

3 Rounds for Time:

20 Hang Power Clean (60% of Clean & Jerk )

1000M Row

Post time to comments/ LogWOD

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Xtra:

3 Rounds For Quality

20 Banded or Barbell Good Mornings

10 Reverse Hypers

*Rounds for Quality = Take your time to make EVERY rep perfect!

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Homework (done on your own outside of class):

Banded Front Squat stretch – 2 min

Video courtesy of Mobility WOD. Watch from the 4:03 mark to 4:55

Banded hamstring stretch – 2 min per side

Video courtesy of Barbell Shrugged

TACTFIT’s Carly Height is a proud momma, her daughter Drema, was inducted into the National Jr Honor Society this week. Keep up the hard word work Drema, and way to rock that TACTFIT hoodie to your ceremony! 

WOD:

“Filthy Fifty”
For time:
50 Box jump(24/20)
50 Jumping pull-ups
50 Kettlebell swings(1.5/1)
50 Stepping Walking Lunges
50 Knees to elbows
50 Push press, (45/35)
50 Banded Good mornings (45/35)
50 Wall ball shots(20/14)
50 Burpees
50 Double unders

Strategy: either make your goal to go unbroken when you start a movement, or break it into manageable chunks and stick with it throughout. 

Post time to comments/ LogWOD

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Xtra:

None

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Homework (done on your own outside of class):

Roll and mash EVERYTHING

JP, Bryan, Dave, Kimberly, Jeff (instructor), and Mimi getting CPR certified today to bring another level of safety to the TOTF athletes.

S/S/S:

Feet stay on the ground, and drive your shoulders into the bench. Video courtesy of CrossFitHQ.

Bench Press
5×5 Starting @ 70% 1RM

Sets start every 90 sec

1RM set 4/11/14

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WOD:

4 Rounds (40 sec per station, 20 sec break between) AMRAPS of…

Chest to Bar Pull Ups
L-sits (1 rep per 5 seconds held)
Wall Walks

Post reps to comments/ LogWOD

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Xtra:

Tabata: 8 intervals, 20sec Work, 10sec Rest

KB Swing (1.5/1)

Toes to Bar

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Homework (done on your own outside of class):

2 x 1 min Chest Stretch

2 sets of 1 min cobra pose

Pics courtesy of Rogue Fitness and Hardbody.com

It’s official, Rogue athlete and multi time Games competitor (# 3 in 2012) Kyle Kasperbauer and Gaspari Nutrition athlete and multi time Games competitor Libby Dibiase are both down to be Guest MCs for the Summer Showdown.

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S/S/S:

Beginner: Dead Lift 1×5, 1×5 + @ 75% 1RM
Intermediate: Find Dead Lift 5RM
15 minute time cap

Beginners = 1 year or less CrossFit experience

Intermediate = over a year CrossFit experience

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*The + on the second set of. 5 means, you will at least do five reps but once you hit 5 you keep going until you can’t. Push yourself but don’t lose form. If your back is rounded and you’re shooting your butt in the air at the start of the lift, you should have stopped a rep or two ago.

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WOD:

10 min Mobility Work
10 min Pistol Work

 Ankle mobility, the 1:43 mark to the end. Video courtesy of  77 Fitness and Performance.

Hip mobility, 3 min per side per move. Video courtesy of Kelly Starrett.

Pistol work. Video courtesy of SergioFact.

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Xtra:

None

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Homework:

None

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Reminders:

USA-Weightlifting Sport and Performance certification – May 3 & 4‏

TACTFIT Summer Showdown – June 14th

S/S/S:

Makeup Monday

otherwise:

10 minutes to practice Muscle Snatch Triples

For the muscle snatch you only get to bend your knees once; and that is on the way up. Video courtesy of ParadisoCrosFit1.

Work up to 80% Snatch 1RM

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WOD:

10! – Plyo Push-ups (45/25)
100M Run(1 each round)
1! – Power Snatch (95/65)

10 plyo push-ups, 100m run, 1 power snatch; 9 plyo push-ups, 100m run, 2 power snatch; and so on. Plyo Push-Ups: Have plates lined up outside of shoulders. Do push up with hands inside plates, explode up and land hands on plates.  Either walk hands down or pop them off

Post time to comments/ LogWOD

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Xtra:

5 sets:

Snatch Pull 1. 1. 1. (85-110% of 1RM)

Resting 10 sec between singles

*Rest as needed between sets

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Homework (done on your own outside of class):

4x 1 minute Plank, 30sec Rest

2 x 1minute Chest Stretch

Jeff at Owensboro CrossFit in Owensboro Kentucky while home visiting family for the holiday weekend.

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S/S/S:

Back Squat 5×5 @ 70% 1RM

Sets Start every 90 seconds

(Back Squat 1RM 4/7/14)

Post weight to comments/ LogWOD

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WOD:

Cluster = Squat Clean and Thruster, every rep starts from the ground. Clean and  Jerk 1RM 4/16/14.  Video courtesy of RougeFitness.

4 Rounds:
3 Muscle Ups
6 Clusters with 65% of C&J 1RM
9 Burpees over bar
12 Deadlifts w/Cluster weight

Post time to comments/ LogWOD

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Xtra:

6min EMOM:

10 (total) DB Walking lunge (55/30)

Keep arms straight throughout the movement

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Homework (done on your own outside of class):

Video courtesy of Andrew Heming.

5 minute roll out of -Hamstrings

2 sets of 1 minute Downward dog pose

Butterfly stretch with back against wall

Nico is on a road trip and made a pit-stop in Virginia to hopefully throw down at CrossFit Mayhem (owned by Rich Froning Jr), however, being Sunday they were closed. Hopefully next time! Safe travels. 

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S/S/S:

Press 5×5 Starting @ 70% of 1RM

(Press 1RM 4/8/2014)

Post weight to comments/ LogWOD

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WOD:

15 Min AMRAP:
400m Run
50 Double unders

Post rounds to comments/ LogWOD

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Xtra:

10min EMOM:

1 Push Press, working up in load

(Start at last Press weight)

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Homework (done on your own outside of class):

2 minutes- Calf Stretch

2 minutes- Mash of Calves