CrossFit Team Offutt Tactical Fitness

Rest Day

Congratulations to CF TOTF athletes (from left to right) Eddie, Mimi, Haylle, and Dave for their tremendous effort and performance at the Winter Warrior I Competition on Saturday! We hope you all had a chance to make it out.

Picture courtesy of Eddie

Don’t forget that the Lurong Paleo Challenge starts Monday, 19 January.

Also, don’t forget to register for the 2015 CrossFit Open. See if you’re the fittest in Omaha, the North Central Region, the United States, and the world. Cost is $20.

Video courtesy of CrossFitHQ.

No class today due to…

Come support your fellow CrossFit Team Offutt Tactical Fitness athletes in our Winter Warrior I Competition.

S/S/S:

Prep for Burpees

WOD:

CrossFit Open WOD 12.1

7 minute AMRAP

Burpee to 6 inch Target

Video courtesy of CrossFit HQ.

Scaling Options:

None

.

Xtra:

Clean up!

Wishing safe travels to TOTF’s own Kelly Hendricks on her little trip for a few months.  Don’t worry, TOTF will make sure John stays busy 🙂

S/S/S:

Bench Press

5, 5, 5+

add 2.-5 from 31 Dec

WOD:

CrossFit Open WOD 13.2

10 Minute AMRAP

– 115/75 pound Shoulder to overhead, 5 reps

– 115/75 pound Deadlift, 10 reps

– 15 Box jumps, 24/20″ box

Video courtesy of CrossFit HQ.

Scaling Options:

Open WoD.  Goal is Rx.  If weight is too heavy for S2O, Scale to 95/55

Xtra:

Doorway stretch – 2 mins

Couch Stretch – 2 mins/side

S/S/S:

Split Jerk Skill Work

Foot Work Drills

Tall Jerk

Jerk Balance

NOT a 1RM day.  Keep weight light to moderate.  We are working Skill and technique

How to Work on Your Split Jerk

Courtesy of Jaimie at CrossFit Invictus

WOD:

Team WOD

9 minute AMRAP

Partner 1 Carries a total of five 45# weights, 7 mats lengths, one at a time and stacks them

Partner 2 conducts AMRAP Abmat Situps

Switch work and keep going

Rest 3 mins

6 minute AMRAP

Partner 1 rows 15 Cal

Partner 2 KB Swings (53/35)

Switch when partner hits 15 Cals

Score is all Abmat situps and all KB swings

Scaling Options:

Carry weight suggested at 45# for all male/female

KB Swings – weight as needed.  American or Russian for shoulders

Xtra:

Spend 5 minutes rolling out thoracic and legs

Get the Lacrosse ball out to pressure glutes

Video courtesy of Kelly Starret at MobilityWOD.

Congrats to Mimi Smith-Munroe, Mike McMillan, Jason Stieffer, and Coach Bryan Haggerty (re-cert) on completing the level one this weekend at CrossFit Omaha with coach and instructor Joe Westerlin. Can’t wait to see you all running your own classes!  

Picture courtesy of CrossFit.com

.

S/S/S:

None – Prep for running

WOD:

3x200m Run

3x400m Run

3x500m Row

Rest between reps is 1:1 of working time.

Scaling Options:

Bad Knees?  Row it all

Xtra:

Stretch the legs

Hamstring

Heel Cord

Hurdle Stretch

Take a look at this video of 2009 CrossFit Champion and owner of NorCal CrossFit Jason Khalipa. It’s a great video to strategize how to step up your running game. Trust me, it’s worth 17 minutes and 52 seconds of your life.

Video courtesy of CrossFit HQ.

Congrats to Shadow Coach Haylle on her acceptance to the Air Force Academy Preparatory School. We will miss you, but you will do great things!

.

S/S/S:

Front Squat

5, 5, 5+

add 5-10 from 19 Dec

WOD:

5 Rounds

10 Pistols

10 Pullups

Scaling Options:

Pistols – Banded or arm assist or 3x air squats

Pull-ups – Ring rows

Xtra:

Turkish Get-ups

Execute for quality

4×2 increasing weight as comfortable

Turkish Getup Great execution:

Video courtesy of Neghar Fonooni

Some great instruction:

Video courtesy of David Gross

WOD:

pic courtesy of CrossFit.com

“Wilmot”

Six rounds for time of:
50 Air Squats
25 Ring dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.
He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen

Scaling Options:

If you can’t do Ring Dips, try stationary dips, or dips off a box

Xtra:

Banded tricep stretch – 2 min per

Doorway stretch – 2 min per side

pic courtesy of CrossFit Artis

Another great event coming from our good friends at CrossFit Artis! Info on the poster reads…

Come relive the 2014 CrossFit Games Open
The Open is notorious for its nasty, killer WODs, and 2014 was no exception. Want to see how you’d fare this year vs. last year? Have an Open “dream team” that you’d like to test out? Want to get tuned up before this year’s Open? You can choose to do all five workouts yourself or you can have a team of up to five people, each doing one workout. Registration is $25 per person, and includes a t-shirt. First heat of 14.1 will start at 8:00 am. Join us! It should be a “killer” day…

  This one will be a doozy!  Get out there and represent TOTF!!!!

Click on the pic to go to the registration site.

S/S/S:

Deadlift

5, 5, 5+

add 5-10 from 29 Dec.  Click here for a refresher

WOD:

2 Rounds For Time

30 Wall Ball(20/14)

30 Burpee pull-ups

800m Run

Scaling Options:

-WB – 14/12

-Burpee PullUps -Burpee Jumping Pull up

-If no run, 1K Row per round

Xtra:

Reverse hypers

4×12

Perfect form on each rep

Hang from Pull up bar for total of 2 min.

Every time you drop, the clock stops.  It starts back up when you are back on the bar.

S/S/S:

Press

5, 5, 5+

add 5-10 from 24 Dec.  Click here for a refresher

WOD:

5 Rounds…On a 2 min Clock…perform

10 Thrusters 115/75

Remaining time…as many Double Unders as possible

Score = Total Number of DU’s

1 Min rest between rounds

Scaling Options:

Thruster – 95/65. 85/55 75/45

Yup, you read that right, no scale for Double Unders.

Why?  Because us programmers are meanies….just kidding…well, maybe not totally…..  But seriously, the reason there will be no scale for DUs today is we want EVERYONE to work the double under SKILL.  Doing Single Unders will not improve your double unders.  It will help you get good body control…for single unders.  But if we don’t give you practice in the movement of Double unders, how will you improve?….I have a feeling we will see a lot of first time Double Unders.  You know what that means, right?….PR BELL!!!!!!!!!!

Xtra:

10 Min Muscle Up work.

If unable to do a MU, work progressions. If able to do kipping, work strict. If able to do strict, work on unbroken reps

Banded shoulder distraction – 3 min per side