CrossFit Team Offutt Tactical Fitness

WOD:

pic courtesy of CrossFit HQ

“Jack”

20 Min AMRAP:

10 Push Press (115/85)

10 KB Swings (1.5/1)

10 Box Jumps (24/20)

Post rounds completed to Comments/LogWOD

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi

Cash Out:

Reverse hyperextensions

 4×30

stay with same weight all 4 sets

Firebreather Piece (Done on your own outside of class):

3-Position Clean (mid thigh, above knee, floor)

1/1/1/1/1/1/1

Increase weight each round. Rest as needed

Video courtesy of CrossFit Wilmington.  Goal is to hold onto the bar through the cycle.

S/S/S:

Front Squat

4×3 @ 80% of your Back Squat 1RM

Post weight used to Comments/LogWOD

Picture courtesy of CrossFit 714.  This pic helps illustrate the importance of elbow position in the Front Squat.  In the pic to the left, the lady’s elbows are dangerously close to hitting her knees which could result in a broken wrist or worse.  Her torso is hunched over, resulting in back strain, not to mention the strain on her shoulders by not having a shelf for the bar.  Also, her knees are out further part her feet, putting undue stress on the knees.  By correcting how high her elbows are (pic on the right), all those issues get fixed. 

Also, correct this position BEFORE you begin your squat.  Trying to correct form with a load already being forced against the body results in better position, but not OPTIMAL position.  That happens BEFORE you begin the move.

WOD:

“Nitro”

 3 Rounds:

250m Row

25 Push ups

5 Power Cleans (225/135)

12min Time Cap

Post time to Comments/LogWOD

Cash Out:

Run/Jog (not walk) to your car

Firebreather Piece (Done on your own outside of class):

Rest

Happy Belated Birthday to Coach Bobby Tony.  Captured here doing what he does best 🙂  Nothing but love, BT!

S/S/S:

Press

10×2 @ 60%. of 1RM

Sets start Every Minute On the Minute

Post weight used to Comments/LogWOD

Video courtesy of CrossFit HQ.  Coach Rip going over body position in the Press.  When warming up, watch your partner to see if in their finish position, the bar, shoulder blade, and middle of their foot all line up.  If not, let them know what is out of line.  And have them do the same for you.

WOD:

“Matador”

6min AMRAP:*

Box Jumps (24/20)

Kettlebell Swings (1.5/1)

*Reps based off of Fran Time (told you to keep track from Tuesday).

Fran Time /Rep Count per movement per round

2-3min     /  14reps

3-4min     /   12reps

4-5min     /   10reps

5-6min     /    8reps

6+min      /    6reps

Score = rounds w/ reps noted

Post rounds completed to Comments/LogWOD     

In LogWOD, put your rep scheme in comments section of entry

So, if my Fran Time was 3 minutes, then I would be doing 14 reps of Box Jumps and 14 reps of Kettle Bell swings per round.  And, if my Fran time was 5:30, then I would be doing 8 reps of each move per round.  The reason for the breakdown of Fran time to reps is your body’s work capacity.  Those with the shorter Fran time have a higher work capacity, thus their rounds will have higher reps counts.  Goal is keep MOVING this whole time.  Get as many rounds in the time as possible.  Leave NOTHING in the tank, just like when doing Fran.

Cash Out:

Roll/Mash Quads and Glutes – 3 min per area

Firebreather Piece (Done on your own outside of class):

5 Rounds for Time:

5  Muscle Ups

10 Kipping Handstand Push Ups

15 Burpees

Coach Jason and his son Christian Howell hitting a pose at CrossFit Manhattan.  Great seeing our members getting their kids in shape!

S/S/S:

Dead Lift

8×2 @ 50% of your 1RM plus a band

Post weight used and what band used to Comments/LogWOD

Video courtesy of Rogue Fitness.  Mark Bell demonstrates how to properly deadlift with bands. He’s using a barbell, monster bands, and competition bumpers at Rogue HQ. The placement of the bands is beneath his feet – as an anchor. He recommends this as a substitute if there is no station with pins for the athlete to train.

REMEMBER: The key for today’s Strength portion is SPEED!  You will start with a low load at the bottom and with the band, it will get progressively heavier the higher you go up, so come up FAST!  Now, this does not mean round your back, shoot your ass in the air and do a shitty stiff-leg dead lift.  No, it means keep your form on point through the whole movement.  Or, do shitty and go to the doctor, your choice.

WOD:

30 Min AMRAP:

Sprint : Jog time = 1:1.

Sprint 800m,

Jog lightly

Post rounds completed to Comments/LogWOD

Cash Out:

Banded stretch for Hamstrings and Calves – 2 min per body part stretched

Firebreather Piece (Done on your own outside of class):

– 3×12 – Glute Ham Raise @ a 3111* pace

*3 sec negative, 1 sec pause at bottom, 1 sec to get to top, 1 sec pause at top

– 3Rounds:

15 Toe2Bar

15 Renegade Rows (30/15)

Video courtesy of HyperStrike 28

S/S/S:

MOVEMENT PREP

Front Rack Mobility: Super Rack Position

Video courtesy of Paradiso CrossFit

Squat Mobility: Banded Olympic Wall Squat

Video courtesy of Jameson Wolff Fitness Systems

Overhead Mobility:

Video courtesy of CrossFit Eclipse

all these to get ready for….

Coach Glassman couldn’t have said it better…

WOD:

“Fran”

21-15-9:

Thrusters (95/65)

Pull ups

10 Minute Time Limit

Post Time to Comments/LogWOD

For those who don’t know, this is one of the staple CrossFit WODs.  Your Fran time is the CrossFit equivalent to “How much you bench?”  The last time we did this one was 28Sept2012 (click here for a refresher)

It is imperative that you record your time.  Not just for tracking your progress, but also for another WOD coming up this week.  Which WOD, you ask?  Keep coming this week and you’ll see…

Cash Out:

Couch Stretch – 3 min per side

Firebreather Piece (Done on your own outside of class):

Elizabeth:

21-15-9

Power Clean (135/95)

Ring Dips

S/S/S:

pic courtesy of Proudback.com

Back Squat

5×3 @ 85% of your 1RM

Post weight used to Comments/LogWOD

WOD:

For Time:

100 Ab-mat Sit-ups

100 Dead lift (185/115)

100 Double Unders

15min Cut-off

Post time to Comments/LogWOD

Cash Out:

5min Roll out Shoulders2Heel

2min Cobra Pose

Video courtesy of 3V

Firebreather Piece (Done on your own outside of class):

Every Minute On the Minute for 10 min:

2 Hang Snatches @ 75% of 1RM

Focus on speed.  Pull HARD, then DROP under the bar.  Stick the landing.  Strong bottom of an OH squat for your finish, don’t catch in a power snatch and ride down.

Please come join us at 0900 for a special WOD dedicated to two people who were two of the biggest reasons we got the TactFit program up and running; Colonel Andrea (Drea) and Gavin Tullos.  Not only have they been awesome coaches, but the biggest supporters of our program.  They have been freinds, mentors, leaders to each and every one of us coaches.  It is with heavy hearts that we wish them well on their next assignment.  You will be missed.  BUT, before they go, one more WOD….

WOD:

“CAN!”

Any of you who have been around Gavin know that he was the one who started that saying that was on our original shirts.  It’s a battle cry for stepping up and doing what has to be done.  Using positive energy to motivate you and those around you.  CAN!

You’ll have to show up to see what the WOD entails.  It’s a surprise for them and you.  Only clue is…it’s a TEAM WOD!!!

Don’t forget, due to the base down day, we will run only one class today at 0900.

S/S/S:

Weighted Pull Ups

4×6

Post highest weight used to Comments/LogWOD

If you can, increase weight each round, do it, BUT, must do full range of motion, meaning, full hang at bottom, chin above bar at top, with NO Pez Head

Video courtesy of Paradiso CrossFit.  You can use any variation to hold on to the weight

WOD:

“Cargo”
15min AMRAP:
10 Wallballs (20/14)
200m Run w/ Medball
10 Weighted Alt Pistols (w/ med ball, 20/14)

Post rounds completed to Comments/LogWOD

Video courtesy of Hardcore Exercise.  You can either hold the med ball close to the body or extend it out with arms straight in front of you.

Pic courtesy of CrossFit BAC Boulevard.  This is the proper, most effective way to run with the med ball

This is how NOT to carry the med ball while running.

Cash Out:

Roll thoracic spine – 3 minutes

Firebreather Piece (Done on your own outside of class time):

Rest

Happy 4th of July folks!  What better way to kick off the day than coming in for some good work before hanging with friends and family…

Please continue to send your prayers and thoughts to our mentor and friend Coach Dave!!

Don’t forget!  We will only be running one class today at 0900!

S/S/S:

One-Arm Dumbbell Dead Lift

4×6 per side

Take 75% of 1RM, cut that in half, and use that weight

Post weight used to Comments/LogWOD

 If 75% of your 1RM cut in half is higher than our highest dumbbell, use a barbell.

WOD:

“1776”

4 Rounds for Time:

200M Run

89 – Double Unders

50 -Ring Dips

40 – KB Swings (1.5/1)

30 – Walking Lunges w/plate Overhead(25/10)

20 – Med Ball Cleans (20/14)

10 – Burpees

5 – Handstand Push Ups

Rep total = 1776 (well, that means count the M in run as a rep per meter, but we’ll allow it)

Post time to Comments/LogWOD

Cash Out:

One-legged, one-arm DLs with ½ weight used in S/S/S piece

4×5 per side

Firebreather Piece (Done on your own outside of class time):

“Rahoi”

12 Min AMRAP:

24/20 inch Box Jump, 12 reps

95/65  pound Thruster, 6 reps

6 Bar-facing burpees

Video courtesy of CrossFit.com  Only difference is you will use Games standard on the Box jump.  This means, hip must be fully open at the top of the box before you jump off.

Ariana Gundrum – CrossFit Games Champ:2033.  So, seeing this pic made me think, what other clothing items are you guys interested in us trying to get?  We’ve done shirts, tanks, shorts, hoodies.  What else do y’all want us to come up with?  Post in comments on on Facebook.

WOD:

4 Rounds, not for time:
-2 Deadlifts (400/245)
-2 Back Squat (300/185)
-2 Clean and Jerk (200/125)

Post weight used to Comments/LogWOD

If the prescribed (RX’d) weights are above your 1RM, then use 90-92% of your 1RM for these lifts

Goal is to go from one move to the next per round with no more rest then it takes to walk from one bar to the other.  Yes, that means this WOD will take 3 bars.  Since it is not for time, you will team up with someone.  Your rest time will be however long it takes to change weights between lifters and however long it takes your partner to finish a round.  For the Jerk, you can use either split or power (push) jerk.

Cash Out:

-Mash Party – 5 min on tight spots

-Spine decompression- hang from pull up bar for 2 minutes

Firebreather Piece (Done on your own outside of class time):

3 Rounds Not For Time:

15 Toe2Bar

10 Deficit Handstand Push ups

5 Bar Muscle Ups

Deficit Handstand Push Ups: Set plates where your hands will land.  You can star with 10#, work up to 25s or 45s, or stacks.  Or, use the sturdy parallettes