CrossFit Team Offutt Tactical Fitness

S/S/S:

Back Squat

5, 5, 5+  using 70% of 3rm

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WOD:

Couplet

For Time:

42 Double Unders

21 Russian KB Swings (2/1.5)

30 DU

15 Russian KB Swings

18 DU

9 Russian KB Swings

Scaling Options:

Some DU?  Then go straight 21-15-9

No DU become Singles at x3 (63/45/27)

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Xtra:

3 Rounds

10 Walking Lunge w/ light DB

10 Bulgarian Squat w/ light DB

10 step ups w/ light DB

Quad Stretch

S/S/S:

Videos courtesy of nakathletics.

Kipping pull-up practice,

If you have kipping pull-ups,

then Bar Muscle Up Progression 1.

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WOD:

3 RFT

250m row

10 push press at 115/75

Rest 3 minutes

3 RFT

3 bar muscle up

10 power clean at 115/75

Scaling Options:

Push press/power clean to weight

Each bar muscle up = 1 pull-up (c2b preferred) and 1 burpee

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Xtra:

3 rounds

1 min max sit-ups

Rest 30 seconds

Saturdays Fun Comp athletes! 

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S/S/S:

Bench Press

5, 5, 5+ using 70% of 3rm

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WOD:

12 min AMRAP

3 Wall Balls (20/14)

3 Sumo Deadlift High Pull (75/45)

Add 3 to each for each round (3,3; 6,6; 9,9…)

Scaling Options:

Scale weight on both as needed

Form over going heavy, but keep intensity

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Xtra:

http://www.youtube.com/watch?v=ASNNE44n_Zk

Video courtesy of ExpertVillage.

3 Rounds

15 Lateral Shoulder Raises (Light Weight)

30 Second Doorway Stretch

Congrats Carl, Courtland, Haylee, and Bob on joining the 1,000 lb club! 

It’s time for another fun in-house TOTF fun comp. The 0900 class will start off the day with…

WOD:

 2,265 Calories

18 min cap
5 Rounds
11 Push Ups
Row 200 Meters
28 Butterfly Sit-ups
Row 200 Meters
14 Box Jumps (24/20)

Coach Gassman talking to the TOTF Coaches. What an incredible experience! 

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Friday 14 Nov: In addition to Normal Schedule
1000-1400 Resilience Fair at STRATCOM Cafeteria. 

Saturday 15 Nov: Please RSVP for both events via facebook or email to Jeff or Kimberly  
0900-1400 In house Fun Event (no fee/no judge) 

1500 Pot luck dinner party

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S/S/S:

Video courtesy of CrossFit HQ.

Overhead Squat- Set a 3RM

4×3 increasing weights

This 3rm is what we will use moving into using Greyskull Linear Progression. Increase the weight thru 4 sets of 3 reps.  The last set should be your new 3rm…make sure they keep this number as we will be using 70% of that come 17 Nov.

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WOD:

HS Walk work.

Work progressions.   Try to set a new PR in distance

Stop class 10 min to the hour and work OH and hip mobility

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Xtra:

Video courtesy of Manchester Personal Trainer.

Keg stretch

3×1 min

Couch stretch

3×2 min per leg

TOTF lunch with Coach Glassman. What an honor! CAN!

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Thursday 13 Nov: In addition to regular class schedule: 
0930 Coach Glassman at STRATCOM Theater (open to anyone with access to STRATCOM)
1030 Coach Glassman at STRATCOM Theater (open to anyone with access to STRATCOM)

Friday 14 Nov: In addition to Normal Schedule
1000-1400 Resilience Fair at STRATCOM Cafeteria. 

Saturday 15 Nov: Please RSVP for both events via facebook or email to Jeff or Kimberly  
0900-1400 In house Fun Event (no fee/no judge) 

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S/S/S:

Prep for…

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WOD:

Based on CrossFit Games 2009 Final Event. Video courtesy of JoelFridman.

15 reps – Snatch (95/65)

30 reps – Toes to bar

30 reps – Box jump, (24/20)

15 reps – Muscle-ups

30 reps – Dumbbell Push press / push jerk, (moderate wt 40/25)

30 reps – Double-unders

15 reps – 95/65 Thruster

30 reps – Pull-ups

30 reps – Burpees

300 feet Walking lunge with  plate overhead (45/25)

Scaling Options:

Scale weight as needed.

Muscle up -> Ring Dips

Ring Dips -> Stationary Dips

Double under -> 2x single

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Xtra:

Video courtesy of San Francisco CrossFit.

30 HSPU – break up as needed.

Banded bully stretch – 2 min per side

Partner ankle mobility

Wednesday 12 Nov: NO 1630 Class today! 
0900 Coach Glassman at AFWA Theater (open to anyone with access to base)
1530 Coach Glassman at Benny Davis Dock 1 (open to anyone with access to base)

Thursday 13 Nov: In addition to regular class schedule: 
0930 Coach Glassman at STRATCOM Theater (open to anyone with access to STRATCOM)
1030 Coach Glassman at STRATCOM Theater (open to anyone with access to STRATCOM)

Friday 14 Nov: In addition to Normal Schedule
1000-1400 Resilience Fair at STRATCOM Cafeteria.

Saturday 15 Nov: Please RSVP for both events via facebook or email to Jeff or Kimberly  
0900-1400 In house Fun Event (no fee/no judge) 

1500 Pot luck dinner party

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S/S/S:

http://www.youtube.com/watch?v=ioo4LKjwQfg

Video courtesy of CWSmith52.

Sumo Deadlift- Set a 3RM

4×3 increasing weights

The next 2 weeks is all about setting a 3rm on the lifts.  This 3rm is what we will use moving into using Greyskull Linear Progression. Increase the weight thru 4 sets of 3 reps.  The last set should be your new 3rm…make sure they keep this number as we will be using 70% of that come 17 Nov.

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WOD:

4 Rounds:

4 Power Cleans (185/115)

8 Chest to Bar Pull Ups

4 20M shuttle sprints

Scaling Options:

Power Clean -> Weight as needed.  Find weight that will challenge you.  This is a sprint, but one that will tax you.

C2B -> Chin over -> Jumping

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Xtra:

http://www.youtube.com/watch?v=Cd5DyOu71Go

Video courtesy of IMG Academy.

3 Rounds not for time:

15 GHD sit ups

15 Reverse Hypers (use light weight)

Focus on form, not speed

Thank you to all those that have served!

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S/S/S:

Rope Climbing Technique

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WOD:

“White”

Five rounds for time of:

-3 Rope climb

-10 Toes to bar

-21 steps Walking lunge w/ weight overhead (45/25)

-400M run

Scaling Options:

Rope -> towel pull-ups

T2B -> K2E -> V-ups

Lunge -> Scale weight

Run-> 500m row

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Xtra:

Pigeon Pose on box – 3×1 min

Heel cord mash – 3×1 min each leg

Team RWB came in on Friday and did a WOD with some TOTF folks. Awesome work guys!

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S/S/S:

Front Squat- Set a 3RM

4×3 increasing weights

The next 2 weeks is all about setting a 3rm on the lifts.  This 3rm is what we will use moving into using Greyskull Linear Progression. Increase the weight thru 4 sets of 3 reps.  The last set should be your new 3rm…make sure they keep this number as we will be using 70% of that come 17 Nov.

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WOD:

EMOM for 12 min

Min 1,4, 7,10 – Ring Dips (10/8 reps)

Min 2, 5, 8, 11 – 4 Alt Pistols

Min 3, 6, 9, 12 – False Grip  Pull Ups (6/4 reps)

Scaling Options:

Ring Dips -> Stationary Dips -> Dips off box

Pistols -> Banded/holding

False grip -> dead hang -> jumping negativec

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Xtra:

10 min Muscle Up practice either ring or bar.

Work technique.  If you have them, try stringing reps.  If you don’t have them, work progressions.

Friday morning 0600 Class doing Death by Burpees! Good Stuff! 

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Armistice Day

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day. 

At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery. The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day. 

The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns. 

The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars. 

Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD. 

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WOD:

Armistice: