CrossFit Team Offutt Tactical Fitness

Congratulations to the September Onramp! It was a small but mighty class! Welcome to the family and we hope to see you all in the open classes! 

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S/S/S:

Make up Monday or Tuesday

otherwise

Power Snatch up to 90% TM

If snatching, work on successful transition from one pull to the next.  Keep it under control until you hit that power position, then EXPLODE like someone kicked you in the ass!!!!

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WOD:

Fight Gone Bad (Non-Title)

3 Rounds of 1 min AMRAPs:

Wall Balls (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps (24/20)

Push Press (75/55)

Row (Cals)

Scaling Options:

Adjust weights slightly…should be light

It’s Fight Gone Bad.  Go for broke!!!  Remember, the clock does not stop between moves.

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Xtra:

Recover — Roll out everything.

Start at top, work your way down

Coming Up:

TOTF Athletes, near and far-

Some of you may know that we are wrapping up a long strength cycle. You should all be seeing improvements and PR’s in back/ front squat, overhead press, deadlifts, snatch, and bench press.

While we reset for our next cycle we are going to test our overall fitness and have some fun! For the month of October (10/6-10/31) we will be doing CrossFit Main Site WODs. To make it more fun, we will be making it a fun challenge. After every TOTF WOD you complete you need to post your name, scaled or RX, and score for the WOD on the TOTF Facebook post correlating to that days WOD. It can be done solo, in class, in your garage (if you have the equipment) or wherever as long as the work is done. You have to post your score for that WOD within 24 hours. There are no makeups! (WOD posts at 8pm, you have until 8pm the following night) The male and female to complete the most WODs in the month of October wins a TOTF shirt! This is purely for fun and open to all TOTF athletes. CAN!

Shadow Coach Logan went to Las Vegas this last weekend to get his Level 1. It was hosted by CrossFit Max Effort, and Coaches at the cert were Camille Leblanc-Bazinet, Dave Lipson, Zach & Lindsay Forrest, Nuno Costa, and Nadia Shatila. We can’t wait to have you coaching open classes solo. Congrats Logan! 

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S/S/S:

High Bar Back Squat

5x 75%

3x 85%

1+ @ 95% (PR)

2sec Pause Sets 5×1@ 75%

Keep the chest UP!  On the pause sets, do NOT to lose tension at the bottom.  They should be like a coiled spring waiting to EXPLODE!

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WOD:

Every 90 seconds for 15 min

2 Front Squats (use finish weight of HBBS)

20 Double unders

Scaling Options:

DU: 2-1 Singles

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Xtra:

Using  Front Squat weight  add 90/50 #,

(Heavy, Heavy, more then you can front squat)

3 Rounds

60 Second Front Rack Hold

60 Second Rest

Don’t step out of the rack in the Front Rack Holds.  Simply come under the bar in Front Rack and stand up with the weight so it is not touching the J-hooks. While in the Front rack, try to point elbows as high as possible.  The added load works to help increase flexability, meaning a better front rack in FS and Cleans, etc….

Jeff Hart and Carl Eitzen at the STRATCOM Birthday Ball Friday night! 

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S/S/S:

Overhead Press

5x 75%

3x 85%

1+ @ 95% (PR)

Tight ass, hollowed out mid section, double chin, and PRESS!…then head through at the top.

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WOD:

Get full extension at the bottom, chin above at the top.  Why false grip PU?  Gets you comfortable for false grip on MUs. Video courtesy of DemonDrills.

5 Rounds

4 Push Press (205/135)

3 Pistols per leg

2 False grip pull ups

Scaling Options:

PP: 185/115, 155/95

Pistols: Hold on to something

FG PU: Banded FG

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Xtra:

Fight to keep legs straight. Video courtesy of Nakaathletics.

5 Rounds

5 L-Sit Chin Ups

5 L-Sit Pull-ups

A big thank you to all of the TOTF athletes that volunteered at the CAF event today! Way to represent the community! Photograph of coach Carly running a group through a WOD at 0800. 

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S/S/S:

Prep for….

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WOD:

Filthy Fifty
For Time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

*Compare results to 26Apr14

Scaling Options:

BJ height (20/14)

KB (25/15)

K2E – Knee to armpit

PP (35/25)

Back ext – empty bar good morning(35/25)

WB (14/12)

DUs: 2:1 ration with 5 min practice of DUs after WOD

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Xtra:

Prep for the next week

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Coming Up:

TOTF Athletes, near and far-

Some of you may know that we are wrapping up a long strength cycle. You should all be seeing improvements and PR’s in back/ front squat, overhead press, deadlifts, snatch, and bench press.

While we reset for our next cycle we are going to test our overall fitness and have some fun! For the month of October (10/6-10/31) we will be doing CrossFit Main Site WODs. To make it more fun, we will be making it a competition. After every WOD you complete you need to post your name, scaled or RX, and score for the WOD on the TOTF Facebook post correlating to that days WOD. It can be done solo, in class, in your garage (if you have the equipment) or wherever as long as the work is done. You have to post your score for that WOD within 24 hours. There are no makeups! (WOD posts at 8pm, you have until 8pm the following night) The male and female to complete the most WODs in the month of October wins a TOTF shirt! This is purely for fun and open to all TOTF athletes. CAN!

S/S/S:

Deadlift

3×70%

3x 80%

3+ x90%

add 10lbs complete a single x 3 (do not max out)

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WOD:

Tabata

100 Dumbbell Snatches 50/30#

Tababta until you get 100 DB snatches..scoring is number of tababta rounds needed to complete the 100 snatches
Scaling Options:

DB- (40/25) or (30/20)

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Xtra:

4 Rounds:

10 GHR

10 GHD Sit Ups

 If needed, use bands for the GHRs.  Lead with the hips when straightening out the body.

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S/S/S:

Bench

3x 70%

3x 80%

3+ x90%

2sec Pause Sets 5x 2 @ 70%

Drive those shoulders into the bench and try to push the bench into the ground.  Feet planted and drive through them as well.

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WOD:

Partner WOD:

14 EMOM

Max Row Cal/ 14 Push-ups

Every minute, switch positions.  Watch the clock, maybe be ready to transition about 5 sec before the minute is called…

Scaling Options:

Push Ups – PU off knee(on up only)

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Xtra:

Use light weight and perfect form. Video courtesy of TSC9198.

YTWL raise on incline

4×15

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S/S/S:

Make up Monday or Tuesday

otherwise

Power Clean up to 90% TM

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WOD:

5 Rounds For Time
21 Push Jerk (115/85)
8 Prison Squat Jumps
100m Backward Run

Scaling Options:

Push Jerk- 95/65

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Xtra:

1000M row

21-15-9

Deficit Hand Stand Push-Ups (as much as you can handle)

Chest-2-Bar Pull Ups

Coach Salt at Team RWB Mid West Regional CF. Camp. Coached by Graham Holmberg, 2010 CF Games Champion.

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S/S/S:

High Back Back Squat

3x 70%

3x 80%

3+ x 90%

2 second Pause Sets 5x 2 @ 70%

No back rounding or ass shooting in the air.  HBBS, so assume the position as you would in a clean or snatch.

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WOD:

5 Rounds for Max Distance
– 1 Min Walking Lunge w/ KB in any position (1.5/1.0)
– 1 Min Suitcase Carry with KB

#Grit.  Dig in and hold on, but keep good posture.  If backs are rounded, stop.

Scaling Options:

Adjust KB weight appropriately

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Xtra:

Reverse Hypers

4x 15

Find manageable weight, keep form strict

DO THESE!  Weak posterior chain? Then do Reverse Hypers!

Ben Burdette got a max height of 46″ on the 2RM Seated Box Jumps Friday! Awesome work Ben! 

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S/S/S:

Over Head Press

3x 70%

3x 80%

3+ x90%

Emphasis on tight core, double chin prior to pressing, head through the window after bar is above head, and active shoulder at the top.  NO KNEE BEND!!!

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WOD:

3 Rounds For Time
1000m Row
1:1 Work/Rest ratio

Aim to stay +/- 5 sec each round

Straight up sprint!.  Make the stokes as efficient as possible.  No rounded backs or heels off the plate.  Hip drive!

Scaling Options:

none

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Xtra:

Since we don’t have the cool attachment, just have the bar in a corner of a power rack. Video courtesy of Rouge Fitness.

Landmine twist

3 rounds

10 reps per side

Try to increase weight each round

Brian, Jason, and John with Coach Glassman! 

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WOD:

“Josh”

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.

For time:
95 lb Overhead squat, 21 reps
42 Pull-ups
95 lb Overhead squat, 15 reps
30 Pull-ups
95 lb Overhead squat, 9 reps
18 Pull-ups

Scaling Options:

OHS from 95/65 to 75/45

Band the pullups

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Xtra:

None