CrossFit Team Offutt Tactical Fitness

A little TOTF fun Saturday. Three Open WODs drawn at random, and completed over 4 hours. This will happen again soon! 

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S/S/S:

Front Squat 5×5 @ 70% of  1RM

Sets start every 90 seconds

Should not see ANY butt wink or elbows dropping on these sets.  Keep tension on the way down and explode on the way up. Front Squat 1RM set 4/14/14.

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WOD:

3 Rounds for Time:

20 Hang Power Clean (60% of Clean & Jerk )

1000M Row

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Xtra:

3 Rounds For Quality

20 Banded or Barbell Good Mornings

10 Reverse Hypers

*Rounds for Quality = Take your time to make EVERY rep perfect!

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Homework (done on your own outside of class):

Banded Front Squat stretch – 2 min

Video courtesy of Mobility WOD. Watch from the 4:03 mark to 4:55

Banded hamstring stretch – 2 min per side

Video courtesy of Barbell Shrugged

TACTFIT’s Carly Height is a proud momma, her daughter Drema, was inducted into the National Jr Honor Society this week. Keep up the hard word work Drema, and way to rock that TACTFIT hoodie to your ceremony! 

WOD:

“Filthy Fifty”
For time:
50 Box jump(24/20)
50 Jumping pull-ups
50 Kettlebell swings(1.5/1)
50 Stepping Walking Lunges
50 Knees to elbows
50 Push press, (45/35)
50 Banded Good mornings (45/35)
50 Wall ball shots(20/14)
50 Burpees
50 Double unders

Strategy: either make your goal to go unbroken when you start a movement, or break it into manageable chunks and stick with it throughout. 

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Xtra:

None

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Homework (done on your own outside of class):

Roll and mash EVERYTHING

JP, Bryan, Dave, Kimberly, Jeff (instructor), and Mimi getting CPR certified today to bring another level of safety to the TOTF athletes.

S/S/S:

Feet stay on the ground, and drive your shoulders into the bench. Video courtesy of CrossFitHQ.

Bench Press
5×5 Starting @ 70% 1RM

Sets start every 90 sec

1RM set 4/11/14

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WOD:

4 Rounds (40 sec per station, 20 sec break between) AMRAPS of…

Chest to Bar Pull Ups
L-sits (1 rep per 5 seconds held)
Wall Walks

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Xtra:

Tabata: 8 intervals, 20sec Work, 10sec Rest

KB Swing (1.5/1)

Toes to Bar

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Homework (done on your own outside of class):

2 x 1 min Chest Stretch

2 sets of 1 min cobra pose

Pics courtesy of Rogue Fitness and Hardbody.com

It’s official, Rogue athlete and multi time Games competitor (# 3 in 2012) Kyle Kasperbauer and Gaspari Nutrition athlete and multi time Games competitor Libby Dibiase are both down to be Guest MCs for the Summer Showdown.

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S/S/S:

Beginner: Dead Lift 1×5, 1×5 + @ 75% 1RM
Intermediate: Find Dead Lift 5RM
15 minute time cap

Beginners = 1 year or less CrossFit experience

Intermediate = over a year CrossFit experience

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*The + on the second set of. 5 means, you will at least do five reps but once you hit 5 you keep going until you can’t. Push yourself but don’t lose form. If your back is rounded and you’re shooting your butt in the air at the start of the lift, you should have stopped a rep or two ago.

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WOD:

10 min Mobility Work
10 min Pistol Work

 Ankle mobility, the 1:43 mark to the end. Video courtesy of  77 Fitness and Performance.

Hip mobility, 3 min per side per move. Video courtesy of Kelly Starrett.

Pistol work. Video courtesy of SergioFact.

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Xtra:

None

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Homework:

None

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Reminders:

USA-Weightlifting Sport and Performance certification – May 3 & 4‏

TACTFIT Summer Showdown – June 14th

S/S/S:

Makeup Monday

otherwise:

10 minutes to practice Muscle Snatch Triples

For the muscle snatch you only get to bend your knees once; and that is on the way up. Video courtesy of ParadisoCrosFit1.

Work up to 80% Snatch 1RM

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WOD:

10! – Plyo Push-ups (45/25)
100M Run(1 each round)
1! – Power Snatch (95/65)

10 plyo push-ups, 100m run, 1 power snatch; 9 plyo push-ups, 100m run, 2 power snatch; and so on. Plyo Push-Ups: Have plates lined up outside of shoulders. Do push up with hands inside plates, explode up and land hands on plates.  Either walk hands down or pop them off

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Xtra:

5 sets:

Snatch Pull 1. 1. 1. (85-110% of 1RM)

Resting 10 sec between singles

*Rest as needed between sets

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Homework (done on your own outside of class):

4x 1 minute Plank, 30sec Rest

2 x 1minute Chest Stretch

Jeff at Owensboro CrossFit in Owensboro Kentucky while home visiting family for the holiday weekend.

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S/S/S:

Back Squat 5×5 @ 70% 1RM

Sets Start every 90 seconds

(Back Squat 1RM 4/7/14)

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WOD:

Cluster = Squat Clean and Thruster, every rep starts from the ground. Clean and  Jerk 1RM 4/16/14.  Video courtesy of RougeFitness.

4 Rounds:
3 Muscle Ups
6 Clusters with 65% of C&J 1RM
9 Burpees over bar
12 Deadlifts w/Cluster weight

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Xtra:

6min EMOM:

10 (total) DB Walking lunge (55/30)

Keep arms straight throughout the movement

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Homework (done on your own outside of class):

Video courtesy of Andrew Heming.

5 minute roll out of -Hamstrings

2 sets of 1 minute Downward dog pose

Butterfly stretch with back against wall

Nico is on a road trip and made a pit-stop in Virginia to hopefully throw down at CrossFit Mayhem (owned by Rich Froning Jr), however, being Sunday they were closed. Hopefully next time! Safe travels. 

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S/S/S:

Press 5×5 Starting @ 70% of 1RM

(Press 1RM 4/8/2014)

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WOD:

15 Min AMRAP:
400m Run
50 Double unders

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Xtra:

10min EMOM:

1 Push Press, working up in load

(Start at last Press weight)

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Homework (done on your own outside of class):

2 minutes- Calf Stretch

2 minutes- Mash of Calves

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

WOD:

“The Seven”

7 Rounds For Time:

7 Hand Stand Push-Ups

7 Thruster 135/95

7 Knees 2 Elbows

7 Deadlifts 245/185

7 Burpees

7 KettleBell Swings 2/1.5pd

7 Pull-ups

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Xtra Work:

None

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Homework (done on your own outside of class):

Bully Stretch – 2 min per side

Lat stretch – 2 min per side

Couch stretch – 2 min per leg

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Reminders:

USA-Weightlifting Sport and Performance certification – May 3 & 4‏

TACTFIT Summer Showdown – June 14th

S/S/S:

For the floor press you want to pause at the bottom and let the triceps touch the floor, then press up. Keep the hips on the floor, if you need to, extend the legs straight out. The floor press will help increase your lock out strength!  Video courtesy of RougeFitness.

Floor Press

5X3 @ 65% of Bench Press 1 Rep Max

(from 11 Apr)

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WOD:

Side-to-side plyo pushups means that you will have one hand on the ground the other on the plate. You will go down into a pushup, then project upwards while switching hands in mid air. When doing the plyo pushups always absorb the impact at 90 degrees, don’t keep the arms locked out! Video courtesy of TestosteroneNation.

3-6-9-9-6-3

Ring Dip

Plyo Push Up (45/25)

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Xtra Work:

3 Rounds:

30 Banded Face Pulls

Max Effort strict Pull-Ups

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Homework (done on your own outside of class):

Video courtesy of Mobility WOD.

2 min door way stretch

5 way shoulder

(overhead lat; overhead front rack; palm up/turn away; palm up/across body; banded bully)

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Reminders:

USA-Weightlifting Sport and Performance certification – May 3 & 4‏

TACTFIT Summer Showdown – June 14th

Coach Dave teaching the onramp class how to do burpees this morning.

WOD:

CrossFit Olympic Total

3 Attempts at:

Snatch

Clean And Jerk

Rule of thumb, go for something you KNOW you can get, then something you SHOULD get, then something you WANT to get.

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Xtra Work:

Do Homework

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Homework (done on your own outside of class):

Video courtesy of ParadisoCrossFit1

2 min Olympic wall squat

60 Second dead hang from bar

Reminders:

USA-Weightlifting Sport and Performance certification – May 3 & 4‏

TACTFIT Summer Showdown – June 14th