Video courtesy of Team 83 Elite. That’s right, we want you to expand your movements. We didn’t get the log so it can look cool in the TactFit area. Since we only have one, rotate through. Once you finish your set, the next person goes.
Home Work (Done on your own, outside of class time):
Video courtesy of Team CrossFit USA. In one-arm dumbbell thrusters, use your free arm for balance.
X-tra Work:
Beginner) 3x Max Pull-Ups
Intermediate) 3x Max Weighted Chin-ups
* pick a weight you can handle for at least 8 reps
Home Work (Done on your own, outside of class time):
Shoulder Stretch and Flexion Mobility
Video courtesy of NYC Fusion Trained. And example of Shoulder flexion mobility
Pic from last year’s Snow Bowl put on by our friends at CrossFit Omaha. Registration is now open for this year’s event. Click on the pic to go to the registration site. See the lazy guy in jeans and the yellow shirt? Yeah, he’ll be in it this year!!!!
And, if you do not want to compete, you can sign up to help be a judge, medical staff, or helper. This was such an awesome event and this year it will be at the Civic Center downtown. Be there!
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Today’s WOD is a special Hero WOD designed by CrossFit HQ. To learn more about these brave men, click on the above picture to go to the HotShots19 site. On the site, you can also donate to support the families of the fallen heroes. Also, we will have a bucket set out during the WOD in case you wish to contribute.
Video courtesy of CrossFit HQ. Yes, I know it’s a long video. Watch it. See what this great community is doing to help these folks. I dare you to feel nothing by the end of this.
Cash Out:
Active Recovery
You folks have put in some serious hard work this week. After this awesome WOD, take time to work on recovery. Be ready to hit it hard Monday!
Post highest successful 3 rep set to Comments/LogWOD
WOD:
4 Rounds: Snatch Complex;
2 Reps Overhead Squat
2 Reps Hang Power Snatch
2 Reps Snatch Grip Deadlift
Rest as needed between sets
Increase weight each round
Work up to 90% of Power Snatch weight.
Post highest successful weight used to Comments/LogWOD
Video courtesy of JoePerformanceOne. Treat the set up and execution of these deadlifts as if you were doing a snatch rather than a deadlift. That means, hips lower than they would be in a deadlift in the set up. Push the knees back as you come up. And, unlike traditional deadlift where you keep a neutral gaze, focus on one spot in front of you as you come up.
X-Tra Work (Done on your own outside of class time):
Beginner and Intermediate)
6 x 50M sprints
Rest as needed to give full effort each run
Cash Out:
Push Ups w/one hand on med ball. 3×15. Alternate hands ea rep
Video courtesy of CriticalBench.com
Spend 10 min working strict ring or bar Muscle Up
In case I haven’t mentioned, big Thank you to Shadow Coach Homar Sanchez for being the guy who stepped up and made sure the Labor Day WOD/BBQ happened. This guy puts in a ton of work for TOTF, as do coaches Salt and Brian H. We’re a better place thanks to you three.
Our newest addition to the coaching cadre, Justin, knocking out one of the stations at the Labor Day WOD/BBQ at the Base Lake last weekend. Big thanks to all who came out and took part. And very special thanks to Homar, Brian, and Salt for running the event. We have such a great community of coaches and athletes. Hopefully we can do more events like this down the road. Speaking of events, in the not too far future, we will have some very important info about TactFit Games 2. Stay tuned!
S/S/S:
Get a Bar Muscle Up!
If you were not here Monday or Tuesday, make up that day’s strength potion.
But if you were here, review the progressions we have done so far (see below, videos courtesy of Gymnastics WOD). Put them all together and get up on that bar!
Yep, you read it right, we will let you bound off the top of the box on these Box Jumps today. Why? Because this should be a FAST workout! Your goal today, when you start a movement, go unbroken. Can you do it? Are you up to it?
X-Tra Work (Done on your own outside of class time):
Beginner & Intermediate)
3Rnds:
Barbell Lunge(135/85)
5 steps per leg
Drop bar, push back to beginning
Cash Out:
10 Min Squat Test
Video courtesy of Mobility WOD.
Congrats to TOTF alum Marco and Brandy Serna as they welcomed Luke Daniel Serna. Kid looks ready to WOD! 🙂
Schedule NOTE: Happy Labor Day! We will only have one class today. It will be held at 1000. For the rest of this month’s strength cycle it will be very important to get today, Tuesday, Thurs, and Friday’s Strength pieces in. If you cannot make today, you can make it up at the beginning of Wednesday’s class.
S/S/S:
Strict Press
Find 3 Rep Max
Post highest successful 3 rep set to Comments/LogWOD
Keep your mid-line tight through this movement as well as legs LOCKED out. The slightest bounce turns this into a Push Press. Not what we are looking for today.
Join us at the Offutt AFB Base Lake (off of Harlan Lewis Road. Meet at the Main Paviliion) at 1500 Saturday for a fun WOD/BBQ for the local CrossFit Community.
Will we give away the WOD here? Nope. You’ll have to show up to see it. We will tell you this…
1. It WILL be a Team WOD
2. Your team member will be picked when you arrive.
After the WOD, stay for the BBQ! It will be Bring Your Own Meat and bring one side to share. Also, bring any plates, utensils, etc… that you need.
The event is open to all family members. Come have some fun!
SCHEDULE NOTE! Due to the base down day, we will only have a 1000 class today and a 1000 class on Monday. Please make note of this. And don’t forget our WOD/BBQ at the Base Lake, Saturday at 1500!
S/S/S:
Squat
5×3
Add 5-10lbs to weight used 21 Aug (click here for a refresher) or use 85% of 1RM if this is your first time doing 5×3
Back in 2012, CrossFit clothing company (and makers of our TOTF shirts) Rokfit put on a Cyber Series Throwdown. The competition was held worldwide, with those competing sending in videos of them doing the WODs Rokfit set up. We felt it would be a good time to revisit one of those WODs…
Video courtesy of RokFit. As you can see by the video, the standards are, you must get the bar overhead before you begin your squat, so no squat snatching into your first overhead squat from the ground. For the Overhead Squats, keep the bar locked out overhead and squat down until the crease of your hip is below the knee. for the Bar Facing Burpees, your chest must touch the ground at the bottom of the burpee, and when jumping over the bar, feet must leave the ground and return to the ground together.
X-tra Work (Done on your own outside of class time):
Beginner & Intermediate) 3×6 Dumbbell Bulgarian Split Squat *pick a weight that you would fail w/ on 7th rep
Intermediate) 3 x 10 Barbell roll outs
Video courtesy of Christian Finn. Hold the dumbbells, keep shoulders locked back, place one foot on a bench or box behind you, squat down on the other leg until the crease of the hip going below the top of the knee.
Video courtesy of Jameson Wolfe. Barbell Roll out
Cash Out:
Roll out both anterior & posterior legs. At least 30 passes ea. side
Our 6AM beasts getting their tire flips on earlier this week. Who enjoyed using these? Would you like to see more of these in WODs? What other odd objects would you like to see pop up in TOTF WODs?
pic courtesy of Stack.com
CrossFit Team Offutt Tactical Fitness 