CrossFit Team Offutt Tactical Fitness

WOD:

“Badger”

pic courtesy of CrossFit HQ. In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq mid December 2007

3 rounds for time:

30 Squat Cleans 95/65

30 Pull-ups

800 meter run

Post time to Comments/LogWOD

X-tra Work:

Pick a goat and work for 15 minutes

Homework (Done on your own time outside of class):

Rest

S/S/S:

Press

Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 9 September

Click here for a refresher.  If you were not here that day, click on the link to see what percentages you will use.  If you have not set your 3RM, you will do so today

Post reps of last round to Comments/LogWOD

Post weight used in all sets to comments section of LogWOD

WOD:

3 Rounds:

1min AMRAP- Ring Dips

1min Rest

1min AMRAP- Push Jerk 135/95

1min Rest

1min AMRAP Row for Calories (set dampener on 7)

*Score= reps + cals

Post score to Comments/LogWOD

X-tra Work:

4 rounds: on a constantly moving 2min clock

200M Run

Max Rep Handstand Push Ups

See if you can increase the number of HSPUs each round

Homework (Done on your own time outside of class):

Roll out Upper Thoracic – at least 5minutes

Shoulder Flexion Mobility

A baby bag ready to go to the hospital with a TactFit onesie and baby hat.  This can mean only one thing.  Our own John and Kelly Hendricks are off to the hospital to welcome in the newest member of the Hendricks clan!  Prayers for a smooth delivery coming your way!

S/S/S:

Deadlift

Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 13 September

Click here for a refresher.  If you were not here that day, click on the link to see what percentages you will use.  If you have not set your 3RM, you will do so today

Post reps of last round to Comments/LogWOD

Post weight used in all sets to comments section of LogWOD

WOD:

5 Rounds:

1 Min AMRAP Kettlebell Swings

1 Min Rest

1 Min AMRAP Goblet Squat

1 Min Rest

* Use heaviest kettlebell possible for both

Post total reps complete to LogWOD. 

Post weight used in comments section of LogWOD and in the comments section here.

pic courtesy of WorldOfDiet.  Keep the kettlebell in contact with your body during the Goblet Squat.  Also, make sure your torso stays upright.

X-tra Work:

Beginner) Reverse Hyperextensions: 3×12 Increase weight each set

Intermediate)4 Rounds not for time:

15 Banded good mornings

10 GHD’s

Homework (Done on your own time outside of class):

Glute-Ham Raise (GHR)  Progression, work up to 8 in one set

Video courtesy of IronCompanydotcom.  Louie Simmons talking technique as powerlifting multi-world record holder Laura Phelps-Sweatt demonstrates the Glute Ham Raise.  Trouble with your deadlifts today?  If you are NOT doing these, you only have yourself to blame.

pic courtesy of Free Republic

Happy Birthday, Air Force!

WOD:

“Air Force WOD”

For time:
20 Thrusters (95/65)
20 Sumo deadlift high pulls (95/65)
20 Push jerks (95/65)
20 Overhead squats (95/65)
20 Front squats (95/65)

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

20 min cap.

Post time to Comments/LogWOD

X-tra Work:

Peg BoardClimbs

Complete as many ascents in 10 min

Video courtesy of Nix Seraph.  We see folks on those peg boards by the wall we do Handstand Push Ups on.  Time to make some use of them.  Try the short one first, followed by the tall one

Homework (Done on your own time outside of class):

Roll Out whatever is tight

Minimum 5 minutes

IMPORTANT NOTICE:  There will be an all-Tactfit meeting in the TactFit area at 1830 this Wednesday.  We invite all TOTF members to be there.  This community is only as strong as its members.  Please have a BIG showing!

Who says persistence doesn’t pay off?  Our own Nico Corea getting not only his first, but first 2 Muscle Ups!  Nice work bro!  But now we got to see it at the gym for it to count 🙂

We would love anytime any of the rest of you have a PR you want to share with the community.  Send it our way!

pic courtesy of LiftBigEatBig

S/S/S:

Back Squat 

Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 12 September

Click here for a refresher.  If you were not here that day, click on the link to see what percentages you will use.  If you have not set your 3RM, you will do so today

Post reps of last round to Comments/LogWOD

Post weight used in all sets to comments section of LogWOD

WOD:

Squat Clean Thruster

Establish 1Rep Max

15 Min Time Cut

Post highest successful Squat Clean Thruster to Comments/LogWOD

Video courtesy of Rogue Fitness.  Matt Chan showing the proper technique for a Squat Clean Thruster, or “Cluster” as he calls them.  So, the bar will start on the ground, you will go into a full (squat) clean, but instead of just standing up, you will go from the bottom of the squat into a Thruster.  Move as heavy a load as you can.

X-tra Work:

Clean & Jerk w/ log bar

3-3-3-3-3

* increase weight each set

Homework (Done on your own time outside of class):

Tricep Mash 2min side

Couch Stretch 3min side

IMPORTANT NOTE:  We will have an all-TactFit meeting this Wednesday at 1830 in the Tactfit area.  There will be a lot to go over.  A big topic will be the 2014 TactFit Games.  We would like all TactFit members there to discuss this big production.  This event only happens with your help!

Thanks for the pic Bryan!

A pic of a big group of the TOTF athletes who competed last year.  We all had a blast, but for this event to be great, we will need a big bit of help from our TOTF community.  Please be there Wednesday for the meeting to find out where you can help out.  Of course, we want as many of you as possible to compete, but we also will need a big stable of helpers.  Be there!

S/S/S:

Bench Press

5 @ 75% of 3RM

3 @ 80%

2 @ 85%

1 set Max reps @ 90%

Post reps of last set to Comments/LogWOD

Post weights of each set to comments section of LogWOD

We set 3RM on Bench Press on Thursday, 5September (click here for a refresher).  If you were not here, you will set yours today.

WOD:

Every Minute On the Minute (EMOM) for 12 Minutes:

2 Jerk Behind Back (165/115)

10 Double Unders

Post completed rounds to Comments/LogWOD

Video courtesy of CrossFit HQ.  Coach Bergener talking through the Jerk from behind the back.

If you cannot complete the double unders in any round during the minute, when the next minute starts, you will finish the reps for the round you were in, and then rest until the timer goes off again.  Your round count will only e the number of rounds completed in the 10 minutes, so for every round you don;t get done, you don;t count in your number.  Make sense?

X-tra Work:

Beginner) Weighted stationary Dip 5.5.5.5.5

 Intermediate) Work on Weighted Muscle Up

Try using either weight hanging from a belt, weight hanging from a band, or hold a med ball between your legs.

Homework (Done on your own time outside of class):

Banded Tricep Stretch 2min per side

Chest Stretch 3min per side

MEETING NOTICE!  Save the date!  We will have an all-TOTF meeting in the TactFit area, Wednesday, Sept 18th at 1830.  We want EVERYBODY (coaches, shadow coaches, athletes, friends, etc…) to be there.  We will have some information about the upcoming 2014 TactFit Games.  Be there!

WOD:

“Omar”

pic courtesy of CrossFit HQ.  U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

For time:

10 barbell Thrusters 95/65

15 Bar-facing burpees

20 barbell Thrusters 95/65

25 Bar-facing burpees

30 barbell Thrusters 95/65

35 Bar-facing Burpees

Post time to Comments/LogWOD

Video courtesy of CrossFit Paradiso.  Make sure feet leave the ground and return to the ground at the same time.  Say it with me – At. The. Same. Time.

X-tra Work:

Pick a goat and work for 15 min

Home Work (Done on your own, outside of class time):

Rest

Spend some time letting your brain relax and reset for the next week.  Get your nutrition needs in order for the coming week.

pic courtesy of Rogue Fitness

Be Careful Out There Today Folks

S/S/S:

Deadlift

5 @ 75% of 3RM

3 @ 80%

2 @ 85%

1 set Max Reps @ 90%

Post reps of last set to Comments/LogWOD

Post weights of all sets to Comments section on LogWOD

We established our deadlift 3RM on 6Sept (click here for a refresher).  If you were not here, you will set your 3RM today

WOD:

12 Min AMRAP:

100M Run

5 Chest2Bar Pull-ups

10 Overhead Squats (115/85)

Post Rounds completed to Comments/LogWOD

Video courtesy of Gymnastics WOD.  Carl Paoli released ths back when The CrossFit Open 13.5 WOD came out.  His points of performance still ring true for you today with the Chest2Bar Pull ups.  He talks about key cues and tips to make sure that every rep you do counts. For the newer athletes who are looking for their first chest-to-bar pull up, there are important positions to keep in mind for your head and elbows at the end of your pull to be successful. Carl also talks about kipping variations, including a knee-drive/tuck up like a kipping dip that might help you get in a single or few

X-tra Work:

Beginner) Reverse Hyper-extensions : 3×12

Intermediate) 4 Rounds not for time:

15 Banded good mornings

10 GHD’s

Home Work (Done on your own, outside of class time):

Roll out Posterior Chain for at least 5 minutes

DO NOT Forget, Wednesday, there will be a coaches and athletes’ meeting at 1830 in the TactFit area.  All are welcomed to attend.  We will be going over details for the 2014 TactFit Games.  BE THERE!

S/S/S:

Squat

5 @ 75% of 3RM

3 @ 80%

2 @ 85%

1 set Max Reps @ 90%

Post reps of last set to Comments/LogWOD

Post weight of all sets to comments section of LogWOD

We set 3RM on Back Squat Sept 3rd (click here for a refresher).  If you were not here, you will establish your 3RM today.

WOD:

4 Rnds each For time:

4 Weighted Dips

60 Yd Shuttle Run(Down and Back 5/10/15)

Post best time to Comments/LogWOD

Post weight used on weighted dips to comments section of LogWOD

For those going weighted, you will do the dips stationary.  For those going body weight, you will use rings.  and if you go weighted, go as heavy as you can.  Post weight used to Comments section of your LogWOd entry.

Video courtesy of Mark Restelli.  Big thing on the shuttle drill is explode off your turns.  Plant the foot hard and punch off of it!

X-tra Work:

Beginner) Bulgarian Split Squat 4×4 @ 115

pic courtesy of PB Fingers

Intermediate) 100’ Walking Barbell Lunge @ 155/105

Home Work (Done on your own, outside of class time):

Squat Mobility Wall Sit for 10min

Today we dedicate the following WOD to all those affected by the attacks on September 11th, 2001

WOD:

“9/11”

9 min 11 sec AMRAP

9 Thrusters  (115/85)
11 Toe2Bar
20 Double Under

Post Rounds completed to Comments/LogWOD

Feel free to post your thoughts on 9/11, where you were, etc… as well

X-tra Work:

Pick two mobility drills and spend 5 minutes each on them.

Home Work (Done on your own, outside of class time):

Heel Cord Mash 2min side