CrossFit Team Offutt Tactical Fitness

Strength:

PUSH PRESS – 3, 3, 3, 3, 3

10 min cap, so set starts every 2 min.

Goal is to set new 3RM, so add weight every set.

Video courtesy of CrossFit HQ.  Coach Bergener going over the proper set up and execution of the Push Press.  Ensure you have your elbows in front of the bar, but not to the height of a fronst squat set up.  Keep your core tight, get a quick, shallow dip, then drive with the hips, launching the weight.  Once your hips are fully open, finish to full lockout over head.

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WOD:

20 minute AMRAP:

5 strict pullups (NO KIPPPING!  Also, arms FULLY locked out at the bottom)

15 double unders

25 iron mikes (Jumping lunges)

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Extra Credit:

Skill: RDL(Romanian Dead Lift) 5×5

Video courtesy of CrossFit BN

Cash Out:

Couch Stretch, 2 minutes per side

Strength:

SQUAT – 75% 1RM for 20 reps – Unbroken!

Do 2-3 WU sets prior

Video courtesy of CrossFit MissionGeorge and CrossFit 858. Ian McHugh knocking out 20 reps unbroken with 315#.  Was it easy?  No, but he pushed through, just like you will!

We did 20 reps unbroken on squats on 28March…

https://totactfit.com/2012/03/27/wednesday-20120328-open-workout/

 That time you were at 72.5% of your 1RM, so this is the next progression.

If you had to break up reps, then you did not go RX’d.

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WOD:

5 Rounds for time:

5 One Arm KB Snatch (each arm) (1.5/1)

5 One Arm Overhead Squat (each arm)(1.5/1)

5 strict pullups

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Video courtesy of Rogue Fitness.  Matt Chan showing proper Kettle Bell snatch technique.  Don’t forget the punch at the end to avoid collision with the forearm.

Video courtesy of CrossFit Relentless.  Main things to remember for the one arm KB overhead squat are…

Maintain active shoulder with the arm holding the kettlebell.  Keep the rest of your body in the same postion as an air squat.  Get same depth as an air squat (crease of the hip below the knee).  Use other arm as counter balance

Extra Credit:

4x200m sprints

Cash Out:

Groin flexion

Skill:

Run prep.  Practice your pose/chi/(insert personal preferrence) running drills because…..

WOD:

Run 5K

Compare to 22May’s run.   https://totactfit.com/2012/05/21/tuesday-20120522-open-workout/

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Extra Credit:

Ring Dips: 3 sets to failure

Cash Out:

Fixing shin splints

Skill:

Review : Thruster – Kipping Pull Ups – Burpees, because…

WOD:

5 Rounds

15 sec AMRAP: Thruster (135/95)

45 sec rest

15 sec AMRAP kipping pullups

45 sec rest

15 sec AMRAP Burpee

45 sec rest

Score is total reps

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As you can see, each time you are only doing work for 15 seconds.  What does that mean for you?  GO ALL OUT!  Push yourself to get as many FULL reps  on each movement.  It is a 1:3 work to rest ratio.  Use the rest to catch your breath, then give it EVERYTHING you’ve got!  CAN!

Video courtesy of CrossFit HQ.  Chris Spealler teaching Kipping pull up efficiency.  For today’s WOD, as you are looking for max reps in 15 secods, you may want to go for more of a gymnastics kip as demonstrated in the video as you are able to pop out more reps in less time.  Key to making the swing quick is tight core.  It creates a spring-like action at the bottom of your swing, allowing you to spring backup.  If you relax the core, you will let your body to open up too much at the bottom of the swing, making your reps slower.  Don’t just be fast, be sudden….BUT SAFE!

Video courtesy

of CrossFit SC.  Yes, this vid has been posted before, but the tips Jason Khalipa give will translate well into todays WOD.  The more hip thrust power you generate after you come out of the bottom of the front squat will make the lockout that muc easier, thus allowing you to go right back into another reps.  More CORRECT reps = better score.

Extra Credit:

GH Raises 5×5

Video courtesy of FLw 119.  For set up, position the GHD so when your body is fully extended the top of the pad is below the hip joint.  At the top of the movement, as seen on the video, your legs will be fully curled and from your knee to your head will be a straight line.  As you extend the legs, keep hips fully opened and maintain lumbar curve.  The bottom position for the rep will have the legs fully extended, and the body will be in a straight line, parallel with the ground.  From here, raise back up with just the use of glutes and hamstrings.  If done right, these will be rough.

Cash Out:

Improving thruster position.

Videoa courtesy of Mobilty WOD.  Spend 2 minutes per movement per side today.  If you don’t have two lacrosse balls that you can tape together, use one and do one side at a time on the spine roll.

Strength:

BENCH PRESS-3,3,3,3,3

For the bench press, increase the weight each set.  Final set should be approaching failure.  Goal is to set new 3RM.

Set starts every 3 minutes.

Pic courtesy of The Rock Zone.  Ensure you lock your shoulder blades back before you begin your rep!  Also, keep your feet flat through the whole motion.

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WOD:

Every  30 sec  for  10 minutes:

1 rep Power Snatch (95/65lbs)

1 rep Ball Slam ( guys use the heavier balls, ladies use the lighter ones we have)

If you cannot make the reps within the 30 seconds, you finish the reps for the round you were doing, but do not start back up until the next round.  Score is successful rounds.

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Extra Credit:

Skill: Wall Walk

Courtesy of CrossFit Little Rock.  For the Wall Walks, start with the feet on the wall.  Work you way up the wall.  As you move your hands back, walk your feet up, keeping a tight core through the movement.  Finish position is your body is straigh up and down with active shoulders, head through.  Then, walk the hands back down, stopping when your body is in a straight plank.  Then go back up.  Work these for about five minutes.

Cash Out:

Chest stretch with Band – 2 min per side

Roll Out back

We’ll spend some time prepping for….

WOD:

Chipper:  for Time

20 Bodyweight Front Squat *

400m Run

50 hand release pushups

50 air squats

50 double unders

1000m Row

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*Add ONE rep to the front squats for every 5 pounds deducted from bodyweight.  And yes, you can take the bar out from a rack.

Video courtesy of Northstate CrossFit.  Have a good set up for the front squats.  Drive the elbows up to create that shelf!  You’ll be handling a relatively heavy load, so the better your rack, the better position yo will be in for a successful front squat.  Remember, hips back and then down.  Don’t come up on your toes, push the knees out, maintain a good lumbar curve.  On the ascent, lead with the elbows to help maintain the lumbar curve and not let the shoulder and back round forward.  Get after it!

Cash Out:

Lay on your side on top of a large PVC pipe with your arm up in the active shoulder position and roll.  1 minute per side.

Big thanks to all who came out for Marco’s going away WOD this weekend.  Lot’s of hard work and sweat.  And thanks John Hendricks for hosting the BBQ after.  Safe travels Marco and we’ll see you down the road!

I invite all of you to help me properly say thank you and goodbye to a CrossFit Team Offutt Tactical Fitness original, Coach Marco Serna.  Our program owes so much to Marco.  Plus, Brandy and his kids should be given a thank you for dealing with all the late hours Marco put in getting our program off the ground.  What better way to do this than by having one hell of a WOD in his honor?!

Captain Samuel Nicholas formed two battalions of Continental Marines on 10 November 1775 in Philadelphia as naval infantry. With that being said:
WOD:

“MARCO”

Any numbers below in () and bolded are the ones of significance for USMC birth

Teams of 2 –

EX 1 -(2)00 Double Under (total) buy-in

Ex 2 – 21 Dead Lifts (225/185)

Ex 3 – 21 Sit ups

Ex 4 – Row for 21 Cal (10 then 11)

Ex 5 – 21 Snatches (115/75) – Power or full

Ex 6 – 21 HRPU

Ex 7 – 21 Box Jump (24/20)

Ex 8 – 21 Overhead Squat (115/75)

Ex 9 – 21 Jumping Lunges

Ex 10 – 21 Handstand Push ups

Ex 11 – 21 KB Swings (1.5/1 ) (Except Marco and his teammate had to break in Marco’s new 2 pd Skull Kettle Bell)

Ex 12 – 21 Burpee/combat roll – Burpee into a combat roll

Ex 13 – 21M Partner Fireman Carry (partner 1 does 21M, then partner 2 carries back to start)

EX 14 – 21 Shoulder to Overhead (115/75)

Ex 15 – 21 Partner Leap Frogs

Ex 16 – 21 Front Squats (115/75)

EX (17) – (75) Double Unders per member cash out.  One working at a time.

Reps, calories, or meters for everything except the double under cash-in and the double under cash out will be 21 .  The way that it will work is partner one does 10 reps of the exercise, then partner two does 10 reps, then partner one does 11 reps, then partner two does 11 reps.  That way we have the 10 and 11 from the month and the day of the Marine Corps birthday.

Mobility:

Lay face up on top of a med ball (positioned between shoulder blades).  Have arms fully extended overhead, and grab hold of a bar.  Hold stretch 30 sec.  Do this twice.

WOD:

10!

Overhead Squat (95/55)

Burpee Pullups

So 10 OHS, 10 Burpee Pull Ups, 9 OHS, 9 burpees, ect…

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Extra Credit:

Find 1RM Back Squat

Cash Out:

Lacrosse ball on delt: Start at the 2:40 mark.  Do this for 2 minutes per side.  Really lean into the ball to press into the shoulder.  After all thos Overhead Squats, you’ll be glad you did this.

DON’T FORGET WE WILL HAVE SPECIAL GOING AWAY EVENT THIS SATURDAY FOR COACH MARCO.  SHOW TIME IS 1500.  BE THERE!!!

Strength:

DEADLIFT – 5, 5, 5

Use 85% of your 3RM.  (So if your 3RM is 300, you will use 255)  To find when you last set your 3RM, look at 1June2012 here…

https://totactfit.com/2012/05/31/friday-20120601-open-workout/

If you were not here to set a 3RM, find a weight that you can handle for 5 reps.

Video courtesy of Starting Strength.  Coach Rip going over proper deadlift set up.  These same steps are what we stress every time you deadlift.  In truth, the set up and execution is quite simple.  Just make sure you reset your position every rep.

WOD:

4 Rounds for Time:

5 power cleans (135/75)

25 Wall Ball (20/14)

25 Butterfly Sit-ups  

250m Row

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Rules for the WOD:

-If you cannot power clean Rx’d weight, for every 10lbs you remove from the bar, add 1 rep to your required reps per round.

-Wall Balls=Full Squat and MUST hit target.  If not, NO REP! 

-Butterfly sit-up.  If fingers do not go past toes=NO REP!

And if a coach tells you NO REP, don’t take it personally.  We are helping you achieve proper form and get the most out of every rep.  So, if you want to say thank you, then that’s okay 🙂

Extra Credit:

100 Chest to Deck Pushups.  Add 5 Burpees at the end for every time you had to stop.

Cash Out:

Rollout: Back

Wanted to say a proper welcome back to one of TOTF’s originals, Abigail Eastman.  Glad to see you back in our classes.  And this time she brought her husband!  Great to see you guys in the afternoons!

WOD:

Five Rounds for time;

1 rep press (85% 1RM )

1 strict pullup

1 press

3 strict pullups

1 press

5 strict pullups

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No jumping pullups!!!! These pullups will be either strict or strict with a band.  Kipping will not be allowed either.

Press HAS to end with active shoulder.  If no lockout/active shoulder=NO REP!

Video courtesy of CrossFIt HQ.  Coach Burgener showing how with active shoulder, you must get an external rotation to fully engage the shoulders.  Yes, in the video her grip is wide in the OHS position, but the rule stillapplies when doing press.

Strict Pull Up demo.  Video courtesy of Integrated Fitness.  Range of motion is full lockout at the bottom, with active shoulder.  No kip, pull up until chin goes over bar.

Extra Credit:

Skill: Muscle Ups

Cash Out:

Overhead Lat Mobility

Now that’s Paleo!  Have you seen this guy before?  I’m sure many of you have.  It’s Coach Marco munching down a well-deserved turkey leg after the Warrior Dash this past weekend.  For those who haven’t heard, Marco will soon be leaving us for the East Coast.  He has been a huge part of the success of CFTOTF.  None of what we have would be possible without him.

So, I am inviting each and every one of you to a special event in the TactFit area at 1500 this Saturday.  Details to be released at the event.  Be there!