CrossFit Team Offutt Tactical Fitness

pic courtesy of CrossFit Elkhorn.

As we have mentioned through the week, today’s WOD is part of a benefit for a member of the NE CrossFit family.  You can read the above about Eric Goosbly.  We support any effort folks make to help their own.  As stated before, you don’t have to donate (doing this WOD in honor of him and other cancer survivors is contribution already) but we will have a bucket out in case you feel compelled to help the cause.  This is one of the best things about the CrossFit community.  It’s not about who is best, but about family.

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WOD:

“Eric”

5 Rounds For Time:

7 Front Squats (155/110)

8 Back Squats (155/110)

35 Bar Facing Burpees

25 min time cap

Post time to comments/ LogWOD

Video courtesy of Andre Ager.  Watch rom the 2:11 point On.  Southwest Regional Competitor Andrea Ager going over the finer points of bar-facing burpees.  These tips could be what helps you get this WOD done under the time cap.

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Xtra:

Stiff Legged Deadlifts

4×8

Find a weight that pushes you.

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Homework (done on your own outside of class):

Up to the 2:09 mark. Video courtesy of MobilityWOD.

Olympic Wall Stretch

NOTICE FOR ALL THOSE COMPETING IN THE SUMMER SHOWDOWN.

Here is the movement standards video.  Thank you Coaches Salt and Greg.  Get ready people!  Summer Showdown is June 14th!!!

S/S/S:

Weighted Dip 5.5.5

Increase weight each set. start with weight of last set from 23May.

For the dip to count, ring must make contact at bottom, and athlete must fully lock out arms and hips at the top.

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WOD:

7 min AMRAP:

10 Alternating Kettle Bell Snatch (1.5/1)

20 Double Unders

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2 min break

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7 Min AMRAP:

5 Power Snatch (135/95)

10 Pull Ups

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*NOTE:  Each AMRAP is scored separately

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Xtra:

100 Tricep Pushdowns with Band

5×15 Face Pulls with same band (rest as needed between sets)

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Homework (done on your own outside of class):

Banded tricep stretch – 2 min per side

Childs pose- 2 min

S/S/S:

pic courtesy of Games.CrossFit.com    Don’t forget, this coming weekend is the last week of Regional competition.  Watch it on the Games site!

Beginner: Dead Lift 1×5, 1×5+ add 10lbs to 22May weight

Intermediate: Dead Lift 5RM shoot for adding 10lbs

Post weight to comments/ LogWOD

*  The + at the end of the second set of 5 for Beginners means once you hit five reps, keep going until you can’t go anymore

Beginner = 6 months or less CrossFit experience

Intermediate = over 6 months

Back to the above picture.  Besides being a bad-ass CrossFitter, Julie Foucher has excellent form.  Look at her start position.  Back flat, head neutral, shoulder slightly in front of the bar, ready to pull!  Do likewise folks, do likewise.

WOD:

4 Rounds for Time:

4 Handstand Push Ups

100M Run

8 Pull ups

100M Run

12 Hand Release Push Ups

100M Run

16 Air Squats

100M Run

20 Butterfly Sit Ups

100M Run

Post time to comments/ LogWOD

Xtra:

Complete in as few sets as possible:

30 Sumo Deadlifts @ 185/155 for Intermediate, 155/95 Beginner

50 Banded Good Mornings

Homework (done on your own outside of class):

Spinal decompression (hang from bar) – 3 min total hang  time

Roll out thoracic spine area

Now, normally I won’t post WODs more than a day in advance, but I want to get word out for as many as possible for this Saturday.  CrossFit Elkhorn is running a fundraiser for one of their own (see poster for details).  We reached out to them and will run a satellite version of the WOD “Eric” on Saturday.  Now, donations are NOT required, but if you find it in your heart to donate, we will have a collection bucket during the WOD, and will take whatever is raised out to Elkhorn the following week.  These are some of the great things about the CrossFit Community.  We don’t only work out and push each other, we do what we can to help those in need.  Hope to see you there…

S/S/S:

Front Squat 3×5 @ 5lbs from last FS workout (19May)

Post weight to comments/ LogWOD

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WOD:

Video courtesy of CrossFitHQ.

Turkish Get Ups

2,2,2,2,2 (per arm)

Increase weight each round

Post weight to comments/ LogWOD

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Xtra:

Video courtesy of PerformanceTrainingHQ.

Clean Pull from hang 6×3 with ending Front Squat weight

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Homework (done on your own outside of class):

Banded Front Squat stretch – 2 min per side

Couch stretch – 2 min per side

Incredible job by everyone that came out and did Memorial Day Murph today! Thanks to the coaches that kept us going, and then stayed after to get it done too! Also, a big TOTF happy Birthday to Neil and Joe! 

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S/S/S:

Push Press 3×5 @ 5lbs from last push press workout (20May)

Post weigh to comments/ LogWOD

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WOD:

Tuck to Hand Stand/ straddle/ wrap on rings. Video courtesy of GymnasticsWOD.

Ring Hand Stand Push-Up progression #3

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Xtra:

3 Rounds for Quality

15 Chin-ups

15 One arm KB Presses (per side)

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Homework (done on your own outside of class):

Banded bully stretch – 2 min per side

Thanks again to Team Red, White and Blue for joining us for the WOD For Warriors 21 Guns workout!

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“Murph”

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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WOD:

 “Murph”

For Time

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Air Squats

Run 1 Mile

For those worried about the workload, we will allow folks to team up to tackle it as a team.

Post time to comments/ LogWOD

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Xtra:

Recover

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Homework (done on your own outside of class):

Roll out calves, hams, quads

Banded stretch shoulders, chest

Enjoy Memorial Day!

“21 Guns” — Memorial Day WOD

A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. Our WOD intends to replicate this honor, on behalf of the functional fitness community, to honor our Nation’s Warriors, past, present, and future.

This WOD includes 21 repetitions signifying a 21-gun salute. The 5 exercises are one for each Branch of the Military.

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S/S/S:

Prep for…

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WOD:

Red White and Blue WOD….21 GUNS

21 minute AMRAP

400M RUN

21 PUSHUPS

21 BOX JUMPS

15 BURPEES

9 PULL-UPS

Post rounds to comments/ LogWOD

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Xtra:

3×10 candle stick to pistol (5 ea leg)

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Homework (done on your own outside of class):

Roll out/mash anything that hurts – 10 minutes

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Please note there will only be one class on Monday at 10:00am for Memorial Day.

Congratulations on making Master Sergeant to Coach John Hendricks! 

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S/S/S:

Weighted Dip 5.5.5

Increase weight each set. Rings touch shoulder/chest at bottom, arms and hips fully locked out at top.

Post weight to comments/ LogWOD 

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WOD:

“The Serg”

10min EMOM

2 Power Clean (80% of C&J 1rm)

15 Double Unders

If DUs don’t get finished, stop at end of minute, and make up missed attempts/reps at the end of WOD.

Post weight to comments/ LogWOD 

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Xtra:

5 minutes Triple Under work

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Homework (done on your own outside of class):

Video courtesy of 77Fitness and Performance.

Banded FS stretch – 2 min per side

Banded ankle/ achilles stretch

Best of luck to Nico on his PCS to DC. You will be missed! 

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SCHEDULING NOTE: Due to Wing Down Day this Friday, we will only run one class that day @ 1000.  This also applies to NEXT Monday (Memorial Day).  That day we will only have one class @ 1000.

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S/S/S:

Beginner:

Dead Lift 1×5, 1×5+ add 10lbs to 8May

Intermediate:

Dead Lift 5RM shoot for added 10lbs from 8May

Load up the hips and hammies as you get set.  Be tight, so once you are in position, you come up.  Waiting too long = loss of tension= rounded back= back pain/ injury

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WOD:

Keep a good tempo on strokes. Video courtesy of Tysoupha.

5k Row

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Xtra:

Reverse Hypers

4X15

Increase weight each set

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Homework (done on your own outside of class):

Banded hamstring stretch – min per side

Hang from pull up bar – total of 3 minutes of hang

(stop clock every time you drop)

Ring Handstand Push-Up progression #2 today! Jeff Hart making it look easy. Good job to the others that got it done too, just didn’t get your pictures. Next time! 

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S/S/S:

If missed Monday complete here

otherwise:

EMOM- 7 minutes

3 Reps Muscle Snatch @ ending weight on 7 May

Post weight to comments/ LogWOD

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WOD:

Video courtesy of Gymnastics WOD.

Ring HSPU Progression #2

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Xtra:

10!

GHD Sit Up

Burpee

10 GHD situps, 10 burpees, 9 GHD situps, 9 burpees…

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Homework (on your own outside of class):

Slow skin the cat – total of 10 reps

Feel stretch when upside down