CrossFit Team Offutt Tactical Fitness

Incredible work by all of the TOTF athletes! We are all proud of every one of you! Way to represent!

Thank you to John Calhoun for taking such great photos at the Summer Showdown.  For more pictures from John Calhoun visit his website here. 

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S/S/S:

Romanian DeadLift 4×8

Post weight to comments/ LogWOD

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WOD:

Death by…

Deadlift 185/135

Box Jump 30/24

*once you reach failure, starting the next minute, you do that many box jumps every minute on the minute until EVERYONE is dead. So, first minute, do one deadlift, one box jump, at start of minute 2 do 2 DLs, 2 box jumps,…etc  GO until you cannot complete all reps in a given minute.  When you reach fail, for the remainder of the minutes, do the number of box jumps from your last SUCCESSFUL round (if I fail at round 18, starting the next minute, I will do 17 box jumps each minute) until everyone has hit failure on the WOD.

Post Reps to comments/ LogWOD

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Xtra:

10 min AMRAP of alternating single arm KB rows (2/1.5)

Put free hand on box for stability

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Homework (done on your own outside of class):

Heel cord mash

Spinal decompression (hang from bar) – 3 min

A huge thank you to our three Summer Showdown emcees; Kyle Kasperbauer, Stacie Tovar, and Libby DiBiase. Now lets all return the favor and help Kyle get to the games! CrossFit Omaha is hosting a fundraiser for Kyle Kasperbauer and Karen Wattier on June 28th. For more information go here.  Let’s have a big TOTF presence there!

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S/S/S:

Make up Monday or Tuesday

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Cleans from the hang (above knee)

10EMOM x 2 reps, with 2 second hold at bottom

Shoot for 50-60% of 1RM

Video courtesy of Rouge Fitness.

Post weight to comments/ LogWOD

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WOD

Reverse Jackie

For Time:

30 Pullups

50 Thrusters (45/35)

1000m Row

Post time to comments/ LogWOD

Compare your time with the last time we ran regular “Jackie” to see if the movement order made a difference.  Last time we ran that was on 5April2014.  Click here for a refresher.

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Xtra:

Clean pulls @ 110-120% of 1RM Clean

10×3, rest as needed between rounds

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Homework (done on your own outside of class):

10 slow skin the cats

Mash quads

Coach Jason with the ultimate in accuracy, shooting one arrow into another, at the Base Lake Archery Range in the Intramural League. 

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S/S/S:

Clean the KB up, go into a deep squat, press the KB overhead, back down to the rack, and stand up. That is one rep. Video courtesy of Iron Core Kettlebell.

Kettlebell Sots Press Practice

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WOD:

20 Alternating 1-Leg DeadLift w/KB (1.5/1)

200M Run

20 Alternating 1-Arm KB Snatch

400M Run

20 Alternating 1-Arm KB Clean

Run Full Lap

20 Sumo Deadlift High Pull w/ KB

400M Run

20 KB Swings (American Standard)

200M Run

Post time to comments/ LogWOD

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Xtra:

10 Min AMRAP Turkish Get-Ups

w/ KB from WOD

Switch sides every rep

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Homework (done on your own outside of class):

Watch 1:50-3:00 mark. Video courtesy of Kelly Starett.

KB shoulder mobility

We had an incredible turn out of TACTFITers at the Showdown this weekend. Thank you to all of the officials, judges, ALS volunteers, athletes, and spectators. You are all what make this community so awesome! 

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S/S/S:

Front Squat 6×4

Sets start every 2 minutes

Shoot for 65-70% of 1RM

Post weight to comments/ LogWOD

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WOD:

Video courtesy of CrossFit Lando.

10-8-6-4-2

Burpee-to-Kipping Pull up

Alternating Candlestick to pistol

Post time to comments/ LogWOD

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Xtra:

Set 2RM Thruster

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Homework (Done On Your Own Outside Of Class):

Couch stretch

30 seconds back against wall

30 seconds with elbow to instep on non-stretching leg

2x each leg

Reminder- There is no class today due to The Summer Showdown. Good luck to all the athletes, thank you to all the volunteers, and make some noise friends and family! It’s going to be epic!

All three classes after finishing “Warrior” today in honor of Tiffani Barber.  We have an incredible group of athletes, you are all what makes TOTF so awesome! 

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VERY IMPORTANT NOTE FOR THIS WEEK:  All week, we will be establishing 2-rep max lifts on 4 different movements.  These numbers will come into play over the next several weeks (starting 23 June), so for your continued strength improvements, please LOG THESE NUMBERS!!!!

And, remember this formula,

Weight X Reps X .0333 + Weight = Theoretic one rep max.  You will need that formula down the road…

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S/S/S:

Deadlift 2 Rep Max

Post weight to comments/ LogWOD

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WOD:

Cash In: 50 Toes-to-Bar

5 Rounds

100m Shuttle

20 V-Ups

Cash Out: 50 Toes-to-Bar

Post time to comments/ LogWOD

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Xtra:

4 sets:

10 Hollow Body to Tuck

*Rest as needed between Sets

2 sets:

Max L-Sit Hold

*Rest as Needed

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Homework (done on your own outside of class):

Banded Hamstring Stretch

*Continue until flexibility is noticeably better.

3 sets:

3 (each side) Spiderman Stretch

30 second Cobra Pose

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Reminder- The Summer Showdown is this Saturday and there is no class. 
Come cheer on your fellow athletes! 

“Warrior” a worldwide fundraiser WOD for Tiffani Barber. In December of 2012 Tiffani was diagnosed with
stage 4 gliobalstoma, the most common and aggressive malignant brain tumor. She found herself at age 24 in the fight for her life. Tiffani coached at Carson City CrossFit and inspired many that came across her path. After diagnosed with cancer and her first brain surgery, Tiffani continued to coach and competed in the 2013 CrossFit Open. Tiffani kept coaching and CrossFitting until October 2013, showing her community that cancer wouldn’t
knock her down and she would never quit. Unfortunately, last week, the community lost this Warrior.  Tiffani had many tattoos to express herself and “Warrior” was tattooed on her arm nothing seems more fitting than to honor her memory with a “Warrior fundraiser”.   While we won’t have a donation bucket at the gym, if you feel compelled to donate, click here. All money collected will be donated to the Barber family to help relieve some of the financial burden. Picture above is Tiffani Barber with Camille Leblanc-Bazinet, courtesy of ABoxAbove.com

ALSO: Wear Red and Black tomorrow for the WOD in honor of Tiffani

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VERY IMPORTANT NOTE FOR THIS WEEK:  All week, we will be establishing 2-rep max lifts on 4 different movements.  These numbers will come into play over the next several weeks (starting 23 June), so for your continued strength improvements, please LOG THESE NUMBERS!!!!

And, remember this formula,

Weight X Reps X .0333 + Weight = Theoretic one rep max.  You will need that formula down the road…

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S/S/S:

Bench 2 Rep Max

Post weight to comments/ LogWOD

WOD:

“Warrior”
5-28-14
Cleans (135/95)
Box Jumps (24/20)
Pull-ups

Post time to comments/ LogWOD

Video courtesy of Kate Robinson.  Not only was Tiffani an avid CrossFitter, but a talented singer and loved by many.

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Xtra:

100 Hand Release Push-ups

*Every 2 minutes, perform 5 Chin-ups

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Homework (done on your own outside of class):

Chest Stretch against door farm or rig post

Lat Stretch

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Reminder- there is no class Saturday due to the Summer Showdown

Come to compete, come to cheer, or come to volunteer!

Mary Jordan kicking some Warrior Dash butt this last weekend!

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VERY IMPORTANT NOTE FOR THIS WEEK:  All week, we will be establishing 2-rep max lifts on 4 different movements.  These numbers will come into play over the next several weeks (starting 23 June), so for your continued strength improvements, please LOG THESE NUMBERS!!!!

And, remember this formula,

Weight X Reps X .0333 + Weight = Theoretic one rep max.  You will need that formula down the road…

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S/S/S:

Make up Monday or Tuesday

Others:

Snatch Balance

10 EMOM x 2 reps, with 2 second hold at bottom

Post weight to comments/ LogWOD

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WOD:

10 minute Front Lever Progression

Then…

“Half-Karen”

For Time

75 Wall Balls (20/14)

This is another fundamental gymnastic movement. You can perform this on the rings or a bar. Use an overhand grip (palms away from you) at shoulder width to get more use from your lats.

Gymnastics is all about leverage, so the progressions are based upon how long you make your body. All progressions will have straight arms and try to get the hips level with the shoulders. The progressions are as follows:

-round back/legs tucked into the body
-straight back/legs tucked into the body
-straight back/one leg extended
-straight back/both legs extended in a straddle or V
-straight back/straight legs (ie a legit front lever)

Video courtesy of Paradiso CrossFit.

Post time to comments/ LogWOD

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Xtra:

3×10 Pressing Snatch Balance (empty bar)

*Rest 60sec between sets

3×3 Heaving Snatch Balance For Load

*Rest As Needed

2×3 Snatch Balance

For Load

*Rest As Needed

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Homework (done on your own outside of class):

1-2 Shoulder Mobility Drills

-Banded Front Rack

-Banded Bully

-External and Internal Rotation

2-3 Hip Mobility Drills

-Banded Oly Wall Squat

-Couch Stretch

-Banded Anterior Hip

-Pigeon Pose

-Banded Hamstring

-Russian Baby makers

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Reminder- there is no class this Saturday due to the Summer Showdown

Coach Kimberly and the rest of “The Varmint Killers” at the Relay for Life this last weekend. Get moving for a good cause!

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VERY IMPORTANT NOTE FOR THIS WEEK:  All week, we will be establishing 2-rep max lifts on 4 different movements.  These numbers will come into play over the next several weeks (starting 23 June), so for your continued strength improvements, please LOG THESE NUMBERS!!!!

And, remember this formula,

Weight X Reps X .0333 + Weight = Theoretic one rep max.  You will need that formula down the road…

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S/S/S:

Press 2 Rep Max

Post weight to comments/ LogWOD

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WOD:

For Time:

6 MuscleUps

30 Russian KettleBell (2/1.5)

100 Double Unders

4 MuscleUps

20 Russian KettleBell (2/1.5)

80 Double Unders

2MuscleUps

10 Russian KettleBell (2/1.5)

60 Double Unders

Post time to comments/ LogWOD

Video courtesy of CrossFit.com  Jeff Martone hitting the key points on the Russian Kettlebell swing.  Also, some good tips on when to unlock the hips on the down swing.

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Xtra:

10 Rounds:

10 Hand Stand Push Ups

Rest 1-2min between sets

*Work Speed and efficiency.

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Homework (done on your own outside of class):

2min (each side) Banded Lat stretch or lat stretch in door frame

Stretch Posterior Chain (Low Back, Glutes, Hamstrings and Calves)

Go by Biggest muscles first, smallest muscles last.

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As a reminder- There is no class on Saturday morning due to the TOTF Summer Showdown

Coach Salt with multi-time CrossFit Games competitor, (and one of the nicest athletes you’ll ever meet), CrossFit Omaha’s Stacie Tovar. Speaking of,  Stacie is going to be one of our emcees for The Summer Showdown! Come to compete, come to cheer, or come to meet the incredibly talented emcees we will have! 

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VERY IMPORTANT NOTE FOR THIS WEEK:  All week, we will be establishing 2-rep max lifts on 4 different movements.  These numbers will come into play over the next several weeks (starting 23 June), so for your continued strength improvements, please LOG THESE NUMBERS!!!!

And, remember this formula,

Weight X Reps X .0333 + Weight = Theoretic one rep max.  You will need that formula down the road…

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S/S/S:

Back Squat 2 Rep Max

Post weight to comments/ LogWOD

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WOD:

12 minute AMRAP

Snatch Complex (Power Snatch, Hang Snatch, and Full Snatch) 75% of 1rm

200m Run *

*if you miss an attempt run 400m for that round

1 round is- 1 Power Snatch, 1 Hang Power Snatch, 1 Full Snatch, and then run 200 meters. However, if you missed on any of the snatches, run 400m for that round.

Post rounds to comments/ LogWOD

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Xtra:

3 sets:

12-16 Alternating Pistols

8-10 (each arm) KB Snatch

8 Barbell Roll outs

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Homework (done on your own outside of class):

Couch Stretch

Accumulate 5 min (total)