CrossFit Team Offutt Tactical Fitness

As many of you know, we have increased our amount of strength training as of late.  This week is dedicated to giving both our Open athletes and our Comp athletes a de-load week to allow the body to recover yet still push ourselves.  Therefore, the WODs listed this week will be the same for the Open athletes as it is for the Comp athletes.

Strength/Skill:

Turkish Get ups

3 Rounds of 4 Reps per side

*Pick light-moderate weight, Do Not increase weight each set. Focus on technique.

WOD:

“Josh”

For Time:

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Post time to comments/www.logwod.com

Picture courtesy of CrossFit HQ.  SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.

Cash Out:

5 Reps of Turkish Get Ups at original weight

PROGRAMMING NOTE:  WE WILL ONLY HAVE ONE CLASS TODAY AT 0900.

As many of you know, we have increased our amount of strength training as of late.  This week is dedicated to giving both our Open athletes and our Comp athletes a de-load week to allow the body to recover yet still push ourselves.  Therefore, the WODs listed this week will be the same for the Open athletes as it is for the Comp athletes.

Skill:

Work Mobility in overhead position

Video courtesy of San Francisco CrossFit.  You will have a ton of overhead movements in today’s WOD, so take some time to work this test-retest for your overhead position. 

WOD:

“Baling Pounds” (like baling hay, going from the ground, then overhead)

Team WOD, For Time: (Only One Partner can be working at a time)

50 Deadlifts (DL ) (135/95), 50 Press (45/35)

50 DL (185/115), 50 Push Press (75/55)

50 DL (225/135), 50 Push Press (95/75)

Cash Out:

Find Max Height Box Jump

Video courtesy of CrossFit Unbroken.  If at first you don’t succeed, try and try again….

Happy Thanksgiving TactFitters!  With the gym being closed, today’s WOD is designed to be done anywhere you want.  Get out, get some fresh air and work up a sweat before getting down to some good eating with friends and family.  Also, if you don;t want to do this WOD, feel free to take today and do something fun.  Maybe get some friends together and go play some football.  Maybe hit a scenic trail for a run.  Enjoy the day, give thanks for the good things in life and your health.  And come in at 0900 tomorrow for our one class.

WOD:

21/15/9 –  with a 400M run in between*
reps of:
lunges (Each leg ½ rep)
situps
burpees

*So, the way this works is, 21 lunges per leg, 21 sit ups, 21 burpees, 400M run, 15 lunges per leg, 15 sit ups, 15 burpess, 400M run, 9 lunges per leg, 9 sit ups, 9 burpees, 400M run.

Post time to comments/www.logwod.com

SCHEDULE NOTE:  THE GYM WILL BE CLOSED THANKSGIVING.  WE WILL PUBLISH A WOD YOU CAN  DO FROM HOME.  ALSO, THE GYM WILL BE OPEN 0800-1800 on FRIDAY.  WE WILL RUN ONE CLASS AT 0900.

As many of you know, we have increased our amount of strength training as of late.  This week is dedicated to giving both our Open athletes and our Comp athletes a de-load week to allow the body to recover yet still push ourselves.  Therefore, the WODs listed this week will be the same for the Open athletes as it is for the Comp athletes.

Mobility:

Spend 20 min getting Mobile.  After a quick warmup,you’ll have 20 minutes to do any mobility work you want.  Find what is sore and mash it out of you.

Video courtesy of Mobility WOD.  Wonder why we push mobility so hard?  As K-Starr says in this video, “Mobility is a tool to improve position”.  What does better position in any movement lead to?  More output in the movement.  Greater gains=better fitness.  See?  There is a method to the madness.  Listen to his words of wisdom folks!

WOD:

Pre-Turkey run

For Time:

Run 400m, 40 Hand Release (HR) Push Ups

Run 300m, 30 HR Push Ups

Run 200m, 20 HR Push ups

Run 100m, 10 HR Push ups

Post time to comments/www.logwod.com

Cash Out:

Keep the Mobility Train going…

As promised, here is a pic of the front and back of the new TOTF hoodie!  This will be the hot item this Holiday season!  Get them up at the Field House front desk later today!  Don’t wait!  They’ll go quick!

SCHEDULE NOTE:  THE GYM WILL BE CLOSED THANKSGIVING.  WE WILL PUBLISH A WOD YOU CAN  DO FROM HOME.  ALSO, THE GYM WILL BE OPEN 0800-1800 on FRIDAY.  WE WILL RUN ONE CLASS AT 0900.

As many of you know, we have increased our amount of strength training as of late.  This week is dedicated to giving both our Open athletes and our Comp athletes a de-load week to allow the body to recover yet still push ourselves.  Therefore, the WODs listed this week will be the same for the Open athletes as it is for the Comp athletes.

Skill:

Efficiency in Box Jumps and Burpees

Video courtesy of CrossFit HQ.  2012’s 2nd most Fit Man in the World, Matt Chan going over the finer points of efficiency in box jumps.  As Matt mentions, to make these box jumps go the best and be legit, have your recovery at the top and use the stretch reflex at the bottom of the movement to get right back up on the box.  This is much more efficient than stopping at the bottom and having to regenerate all that force to get back up.
Also,ensure as you go through these, you don’t start leaning the body over.  Stay as upright as possible through the movement.

Video courtesy of Gymnastics WOD.  Once again, Carl Paoli talking efficiency in Burpees.  Best way to make these work best, have the hips rise in the air first when you are coming off the ground.  Watch the vid.  Learn the move, and fly through these!

WOD:

“And Then There Were None”

10!: (10,9,8,7,6,5,4,3,2,1)

Box Jumps (24/20)

Burpees

Pistols – Alternate legs every rep

KB Swings (1.5/1)

Post time to comments/www.logwod.com

Cash Out:

Roll Quads, Hamstrings, and Calves

Why fight the crowds this coming Black Friday?  In the next day or two we will have the perfect gift for everyone on your list.  A TOTF zip-up hoodie!  They will be available for purchase at the Filed House Front Desk very soon.  Pictures coming hopefully tomorrow.

As many of you know, we have increased our amount of strength training as of late.  This week is dedicated to giving both our Open athletes and our Comp athletes a de-load week to allow the body to recover yet still push ourselves.  Therefore, the WODs listed this week will be the same for the Open athletes as it is for the Comp athletes.

WOD:

“Light Grace”

For Time:

30 Clean and Jerks (75/55)

*Goal is unbroken to go unbroken

Post time to comments/www.logwod.com

Rest 5 min Then….

“Light Fran”

21-15-9:

Thrusters (45/35)

Pull ups

*Goal is unbroken or close to it.

Post time to comments/www.logwod.com

Cash Out:

2 Attemps:

Max Unbroken Reps – Toes2Bar

Don’t make any plans for Sunday, December 2nd.  I would like all of you to come out to the Ralston Events Center (7300 Q Street) to cheer on the four women above as they will be competing in CrossFit Omaha’s Snow Bowl Open event.   I’m so proud of all that Mieke, Drea, Brooke, and Leah have accomplished since being a part of our community and can’t wait to see how well they do in the event.  I would LOVE to see a huge TactFit crowd cheering them on as well.  Who’s with me?

OPEN and COMP will be doing the same Workout today:

Pick a mobility drill- something tight; practice twice

WOD:

“Cindy”

20 min AMRAP 5 pull ups/10 pushups/15 Air Squats

Score= rounds

Post score to comments/logwod

Image courtesy of CrossFit Park City. Chris Spealler demonstrates his capability of doing an overhead squat with a human being, unknown weight.  Work on your goats today! Get stronger! Do what you thought was impossible before today! CAN!

OPEN:

Strength:

Press 5,3,2

(go 5# heavier than 26Oct)

3 min rest btwn sets

WOD:

3RFT:

5 Bench Press @ 205/150

5 Power Cleans @ 185/135

5 Front Squat @ Power Clean weight

*this will be a partner WOD. Partner 1 will be going first while partner 2 spots for the bench. Once partner 1 completes the WOD, partner 2 goes at second heat. Your coach will give you heat times (1 and 2).

Video courtesy of VSCC, Virtual Strength Conditioning Coach.  Watch as the video goes through step-by-step instruction as to how to perform a perfect power clean.

Cash Out:

Partner Pec Stretch – 1min

Banded Front Squat position stretch – 2 min per side

COMP:

Strength:

Press 5,3,2,then  drop to 5rep set and complete a set to failure (go 5# heavier than 26Oct)

3 min rest per set

Then…

Snatch 6×1 @ 90% with 30 sec rest between

WOD:

5min AMRAP:

3 Snatches @ 95/75

3 MUs

Score= reps

5 minutes later…

3RFT (2 Heats)

5 Bench Press @ 205/150

5 Power Cleans @ 185/135

5 Front Squats @ Power Clean weight

Cash Out:

Partner Pec Stretch – 1min

Banded Front Squat position stretch – 2 min per side

OPEN:

Skill:

 Rowing technique

Video Courtesy of Concept II rowing company, who has manufactured our rowing machines. This is an extremely informative demonstration as to how to execute the perfect stroke each time you row. Start the video at :49 after to jump the introduction.

Remember:

WOD:

5K Row

Video courtesy of CrossFit HQ. Angela Hart, a veteran to the Concept 2 rowing machine and official rowing trainer for CrossFit HQ, goes through some of the common flaws of rowing form.  Listen to her as she goes through the motions: watch the difference between good and bad techniques, you need all the power and endurance you can squeeze out of yourself for this 5k! Go get it!

Cash Out:

Lat Stretch – 2min per side

Mobility poster hip stretch 2min

COMP:

Skill:

Row

WOD:

7K Row

Cash Out:

Lat Stretch – 2min per side

Mobility poster hip stretch 2min

OPEN:

Strength:

Back Squat 5,3,2  (Go at least 5# heavier the 22Oct)

3min rest between sets

Post heaviest successful set to comments/www.logwod.com

Work on Bar Muscle Ups: 5 Min

Video courtesy of CrossFit HQ.  Dusty Highland going over how to master the bar Muscle Up.

WOD:

3RNDs – 10 Min Cutoff

5 Chest to Bar Pull-up

5 Back Thrusters @ 30# under BW

5 Toes to Bar

200M Run

Post time to comments/www.logwod.com

Cash Out:

Couch Stretch 2 min per leg

Banded Hamstring Stretch 2 min per side

COMP:

Strength:

Weighted Chin-Up 7x3then 1×3+

Post heaviest successful set to comments/www.logwod.com

Back Squat 5,3,2

then drop to 5rep set and complete a set to failure

(Go at least 5# heavier than 22Oct)

3min rest between sets

Post heaviest successful set to comments/www.logwod.com

Work on Bar MU: 5 Min

WOD:

3RNDs 10 Min Cutoff

5 Body Blaster (Burpee into Pullup into Knees to Elbow)

5 Back Thrusters @ BW- 30

5 Body Blaster

200M Run

Post time to comments/www.logwod.com

5 min later…

Full Alternating Tabata * –

Burpees, KB Swing (2/1.5)

Score = reps

Post score to comments/www.logwod.com

* So, the way this will work is you’ll do 20 seconds AMRAP of burpees, 10 second rest, then 20 seconds AMRAP KB Swings, 10 second rest…..this keeps going until you have completed 8 rounds of Burpees and 8 rounds of KB swings.

Cash Out:

Couch Stretch 2 min per leg

Banded Hamstring Stretch 2 min per side