CrossFit Team Offutt Tactical Fitness

Big thanks to all who came out for Memorial Day Murph.  You guys are what make this community great!

now, on to today’s work…

S/S/S:

Jerk Dip Squat + Power Jerk 3×3+3 @ 80% of Jerk 1RM

Post weight used to Comment/LogWOD

Video courtesy of Shelton Stevens.  The Jerk Dip Squat is essentially the Jerk Dip/Drive without punching the weight up.  So, per round, do 3 of those, then 3 power (push) jerks.

WOD:

20Min AMRAP:
5 Curtis Ps (115/70)(135/95 for Firebreathers)
50 Double Unders

Post rounds completed to Comments/LogWOD

Video courtesy of Seal Fit.  As a reminder, a Curtis P is 1 power clean, 1 lunge left foot, 1 lunge right foot, 1 push press.  Keep the torso upright through the movements.

Cash Out:

-Glute Ham Raise 4×15

-Couch stretch x3 min per leg

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

Push Press 5×3 @ 80% of C&J 1RM

five minutes later…

100 Push-ups for Time

For those who have took part in yesterday’s Memorial Day WOD for Warriors Tribute and will take part in today’s WOD, I would like to say thank you from our staff. 

While we should all take time this weekend to be with family and friends, this is also a time to honor those who made the ultimate sacrifice so we would be able to enjoy these good times.  I can’t think of a better way to honor them than by pushing ourselves through these workouts that were made in their honor.

Therefore, today’s WOD will be….

WOD:

“Murph”

For Time:

Run 1 mile

100 Pull ups

200 Push ups

300 Air Squats

Run 1 mile

There will be a 45 minute cut-off.  Scaling options will be posted on the board.

Record time to comments/LogWOD

Video courtesy of USNavyVisualNews

Pic courtesy of CrossFit HQ

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Cash Out:

Heel Cord Mash x 2 minutes per side

Banded Lat Stretch x 2 minutes per side

Banded Pec Stretch x 2 minute per side.

Don’t forget, there will only be one class on Monday, Memorial Day.  It will be @ 0900.  Classes will be back to normal on Tuesday

WOD:

Pic courtesy of Military Times

Memorial Day WOD For Warriors Tribute

Teams of two complete two rounds of the following:
21 Pull-ups
21 Burpee Box Jumps(24/20)
21 Firemans Carry Back Squat
21 Burpee Box Jumps(24/20)
21 Pull-Ups
Order will be Partner 1, partner 2, partner 1, partner 2

So for a Round, Partner 1 goes through the whole sequence, then partner 2..  Firemen’s carry means, athlete picks up partner and does squats w/partner on their back.

Veterans support organization Team Red White & Blue is hosting a CrossFit “workout of the day” on May 27 to celebrate Memorial Day.  Since we have other plans for that day, we will do it today.
The workout includes 5 exercises; one for each branch of the military, each with 21 reps to signify a 21 gun salute
Organizers say the partner workout “signifies the bonds we aim to create between our nation’s warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased.”

Go to the original article here for more information.

Post who you teamed with and your time to Comments.  Also, post what Memorial Day means to you.  And, this is just the first of 2 Memorial Day-themed WODs.  Be here Monday @ 0900 for the other.

Video courtesy of CrossFit Cheshire.  Footage from this WOD being done last year.  If you or your partner cannot get the other person up in the fireman’s carry, going piggy-back is an acceptable scale.  BUT, get full depth on that squat!

Cash Out:

Banded Lat Stretch x3 min per

Pigeon Pose x2 min per

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

Weighted Stationary Dips – 3×5

Deadlift:
3x 87%, 2×90%, 1×92%

Schedule Note!  Due to today and this coming Monday being Down Days for the 4-Day Memorial Day weekend, we will only have one class today and Monday.  Both days will be at 0900.  Please make note.  Also, Saturday’s class will still be at 0900.

Congrats to the members of the 55th Strategic Communications Squadron that just graduated the On-Ramp.  Welcome these folks with open arms when you see them!

S/S/S:

Clean & Jerk 6×2 @ 75% of 1RM
Set starts every 2 minutes

Post weight used to Comments/LogWOD

Technique Work:

Bulgarian Split Squat
7,5,5,3,3,3

Post highest successful weight used to Comments/LogWOD

Video courtesy of High Point Strength.  For Bulgarian Split Squats, you will set the bar on your back like a back squat.  Set one leg behind you on top of either a bench or 20″ box.  Squat with the other leg.  Get the crease of the hip below the knee and then come back up.  Make sure your front knee does not go over your foot.  Be careful on weight jumps with this movement as balance will be key.  Keep the core engaged through the whole move so you don’t start to wobble.

Cash Out:

Mash Hamstrings/Glutes – 2 min per leg

Banded Overhead stretch – 2min per

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

Rest

Schedule Note!  Due to Friday and next Monday being Down Days for the 4-Day Memorial Day weekend, we will only have one class this Friday and next Monday.  Both days will be at 0900.  Please make note.

Work:

Push Press + Push Jerk 7×2+1 @ 70% of Clean and Jerk 1RM

Post weight used to Comments/LogWOD

Look back in your log book or LogWOD to see how much you did on 3May2013 (click here for a refresher)

So, the way this will work per set is, you’ll take the bar from the rack, do 2 Push Presses, then 1 Push Jerk.

The is ALL we are doing today, so make each and every rep as crisp and perfect as possible.  Remember, not everyday is about being smoked and laying on your back at the end of a crazy WOD.  We also need to focus on the techniques that will allow us to move more weight over a longer distance in a shorter amount of time.  Today is one of those days.  Make the most of it!

Video courtesy of Norcal CrossFit.  2009 CrossFit Games champ, Jason Khalipa going over the set up and execution of all three presses.  Watch the Press sequence for a good refresher.  The Push Press part starts at 2:30.  Once again, make sure your technique s solid today.  Don’t overarch your back and don’t hunch forward.

Cash Out:

10 Minutes of  Shoulder mobility (use drills on Mobility Posters on the gym wall)

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

2 Rounds:
-30sec Max Strict Muscle Ups
-30sec Rest
-30sec Max Kipping Muscle Ups
-30sec Rest
-30sec Max C2B Pull ups
-30sec Rest
-30sec Max Pull ups
-2:30min Rest

Kim Groeper, Kayla Sharp, and Chris Daniels at the Papaillion Half Marathon last week.  Way to kill it guys!

Schedule Note!  Due to Friday and next Monday being Down Days for the 4-Day Memorial Day weekend, we will only have one class this Friday and next Monday.  Both days will be at 0900.  Please make note.

S/S/S:

Power Clean + Front Squat
7 rounds 1+1 @ 75% of your Clean 1RM

Round starts every minute

Post weight used to Comments/LogWOD

Video courtesy of 23Shamrox.  So, for each round, do 1 Power Clean, then stand fully locked out, and perform 1 Front Squat

WOD:

3 Rounds For Time:
400M Run
15 Burpee to Plate (45/25)
15 Plate Slams* (45/25)

Post time to Comments/LogWOD
*Plate slam=plate touches ground and goes to Overhead (active shoulder position) and back down

Cash Out:

Reverse Hyperextension – 3 x 25

Banded Front Squat Stretch x 3 min per side

Video courtesy of Mobility WOD. 

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

Back Squat:
3×5 @ 85%

Pic courtesy of CrossFit HQ.  The North Central Regionals goes down May 31-June 2nd in Chicago?  Anyone going?  Anyone volunteer to judge, help with media, etc…?  Who do you want to see do well?  Discuss in Comments

Schedule Note!  Due to Friday and next Monday being Down Days for the 4-Day Memorial Day weekend, we will only have one class this Friday and next Monday.  Both days will be at 0900.  Please make note.

S/S/S:

Handstand Push Up Progression-
3x Max Rep Strict Hand Stand Push Ups

Post total reps to Comments/LogWOD

Put highest round total to comments

Focus here is perfect form for each rep. Have a tight core and recruit as many muscles as possible, you will come into “a loaded position (High torque)” negative, followed by an explosive extension with a distinct lockout. Key point is maintaining that body position and tension while executing the movement, not getting soft.

Video courtesy of CrossFit HQ.  Laurie Galassi going over Strict HSPU progression.  Big take away from here is making that triangle of hands and head at the bottom of the HSPU, and then coming up to actice shoulder (head through) at the top.

WOD:

21-15-9:
Air Squat Jump over the Bar
Squat Cleans (165/115)

Post time to Comments/LogWOD

Video courtesy of Paradiso CrossFit.  Your jumps will be like this except you’ll jump over a bar.  For the squat jump, crease of the hip goes below knee, then in one motion, athlete goes up at fully extends an ankle, knees, hips, and jumps over bar.  No pause between squat and jump. When jumping, feet leave and land at the same time.

Cash Out:

GHD sit ups 3×20

Couch Stretch x3 min per side

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

Snatch (Full)
Focus = Opening Hips & the Catch
4 Warm up sets,
2×50%, 2x add 5lbs, 2x add 5lbs
2×65%, 2x add 5lbs, 2x add 5lbs
1x 80%, 1x 82%

Coach John Hendricks in the TOTF colors at River North CrossFit.  But,…no Handstand?….have I taught you nothing?…..

Schedule Note!  Due to Friday and next Monday being Down Days for the 4-Day Memorial Day weekend, we will only have one class this Friday and next Monday.  Both days will be at 0900.  Please make note.

S/S/S:

Power Snatch + Overhead Squat @ 75%of Snatch 1RM

5 rounds of…

3 PS +3 OHS

Post weight used to Comments/LogWOD

So, every round, you’ll do 3 Power Snatches. On the third rep, keep the weight overhead and perform 3 Overhead Squats

Video courtesy of CrossFit HQ.  Sage (Bergener) Mertz demonstrating proper Power Snatch.  Pop that hip to get the bar HIGH!

WOD:

5Min AMRAP – Row for Distance

-3 min break

5Min AMRAP Double Unders

-3min break

800M Run

Score=Distance (Row) + Rep (DU) – 1 point for every 10 seconds (Run)

Post score to Comments/LogWOD

In LogWOD, if you are in the negatives, post your score as zero, and then put score in comments

Cash Out:

Heel Cord mash x3 min per

Skin the Cat x5 (go slow and strict)

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

2 Rounds:
-30sec Max Strict HSPU
-30sec Rest
-30sec Max Kipping HSPU
-30sec Rest
-30sec Max Ring Push Ups
-30sec Rest
-30sec Max Push Ups
-2:30min Rest

Chris Daniels, Jason Sellers, Stacey Sigmon, and Carly Height reppin’ TOTF at the Alpha Showdown.  Way to do work, guys!

Skill:

L-Pull Up practice:

Video courtesy of CrossFit Lindy.  Keep the legs parallel with the ground the whole time.  Pull ups are strict.
We will have scaling options if needed.

WOD:

“Joshie”

Complete three rounds for time of:
40/25 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40/25 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to Comments/LogWOD

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

Cash Out:

High-Five 4 People

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

Weighted Reverse Lunges w/ Front Rack
For Load:
5-5-3-3-2-2-1-1-1

Video courtesy of GPP Demo Videos.  Keep your elbows high through the movement.  Engage your core (push your ribs down, tighten abs) before you step back and hold it through the rep.

WOD:

10 Rounds For Time:

8 Front Squats (135/95) Bar starts on Ground
4 Muscle Ups*

20min Cut off

Post time to Comments/LogWOD

*If an athlete cannot do 10+ Muscle Ups in a workout, automatically scale to: A) 3 C2B Pull ups + 3 Ring Dips or B) 3 Kipping Ring Row + Ring Dip

And yes, you can squat clean into the first rep coming off the floor.

Video courtesy of CrossFit.com  Why are we always screaming “Elbows Up?”  Watch and learn….

Cash Out:

1 Attempt Max Rep Front Squats (135/95)

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

Rest

Pic courtesy of Aurora Sentinel.  Now that is one doc you DON’T want to mess with (please don’t kill me for finding this pic).

If you see TOTF’s own Thatcher Cardon, congratulate him on making Colonel!