CrossFit Team Offutt Tactical Fitness

Here is a pic of Coach Kim and her sister enjoying a San Fransisco 49er  game….we hope everyone this week is preparing to somehow spend time with their loved ones as this time of the year is all about Family!

S/S/S:

Bench Press

5, 5, 5+ adding 2.5 lbs to the weight used on 17 Nov

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WOD:

20 min AMRAP

5 Deadlifts 315/185

10 Burpees over Bar

15 Ring Dips

Scaling Options:

DL: 285/155 or 225/125

Ring Dips: Use band as needed to ensure full depth is hit

Scale weight on both as needed

Form over going heavy, but keep intensity

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Xtra:

2min Doorway Stretch

2min Banded lat stretch

2min Kneeling forearm stretch

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

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WOD:

“Hansen”

5RFT:

30 KB Swings (2/1)

30 Burpees

30 GHD Sit Ups

Scaling Options:

GHD – BF SU

KBS – 1.5/.5

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Xtra:

Roll Out EVERYTHING

S/S/S:

Deadlift

5, 5, 5+  70% of 3rm

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WOD:

3 min AMRAP

-200m run

– Unbroken Reps Wallballs (20/14)

Rest 1:30

3 min AMRAP

–  200m Run

– Unbroken Reps OH Walking Lunge (45/25)

Rest 1:30

3 min AMRAP

– 200m Run

– Unbroken Reps Alt DB Snatch (Heavy)

*Score is total Reps of Wallballs, Lunge, Snatch.

Scaling Options:

Run -> 150m row

OH Lunge -> weight as needed

DB Snatch -> weight or cleans if shoulder is bad

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Xtra:

4 rounds

2 Sandbag Get-ups per side

30 Sec Banded Hamstring Stretch

S/S/S:

Video courtesy of nakathletics.

Bar Muscle Up Progression 2

(or continue pull-up work)

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WOD:

Team workout.  Use a number of stations so each has one member or if more athletes then stations, split into two or three teams.  Reduce stations from the bottom.   For example if you have 4 athletes, then use 200m run, push-ups, GHD, & air squats.  The run is the indicator to switch stations.  When the running athlete finishes, athletes rotate to next station.  In our example, the air squat athlete would start 200m run.  Each athlete does five rounds of each station.  Score is total reps on body weight movements.

CF team Body Weight Circuit

5 rounds for reps

200m run

Push-ups

GHD sit-up

Air squats

Pull-ups

Double-Unders

Scaling Options:

Push-ups> knees as needed

GHD > butterfly sit-up

Pull-ups > Jumping pull-ups

Double-unders have no sub.  You work DU during your slot.

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Xtra:

yoga stretches

7 stretches

1. Downward-facing Dog

2. Child’s Pose

3. Pigeon Pose

4. Triangle Pose

5. Cat and Cow Pose

6. Upward-Facing Dog (forward fold)

7. Cobra (Upward-Facing Dog)

S/S/S:

Back Squat

5, 5, 5+  using 70% of 3rm

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WOD:

Couplet

For Time:

42 Double Unders

21 Russian KB Swings (2/1.5)

30 DU

15 Russian KB Swings

18 DU

9 Russian KB Swings

Scaling Options:

Some DU?  Then go straight 21-15-9

No DU become Singles at x3 (63/45/27)

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Xtra:

3 Rounds

10 Walking Lunge w/ light DB

10 Bulgarian Squat w/ light DB

10 step ups w/ light DB

Quad Stretch

S/S/S:

Videos courtesy of nakathletics.

Kipping pull-up practice,

If you have kipping pull-ups,

then Bar Muscle Up Progression 1.

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WOD:

3 RFT

250m row

10 push press at 115/75

Rest 3 minutes

3 RFT

3 bar muscle up

10 power clean at 115/75

Scaling Options:

Push press/power clean to weight

Each bar muscle up = 1 pull-up (c2b preferred) and 1 burpee

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Xtra:

3 rounds

1 min max sit-ups

Rest 30 seconds

Saturdays Fun Comp athletes! 

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S/S/S:

Bench Press

5, 5, 5+ using 70% of 3rm

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WOD:

12 min AMRAP

3 Wall Balls (20/14)

3 Sumo Deadlift High Pull (75/45)

Add 3 to each for each round (3,3; 6,6; 9,9…)

Scaling Options:

Scale weight on both as needed

Form over going heavy, but keep intensity

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Xtra:

Video courtesy of ExpertVillage.

3 Rounds

15 Lateral Shoulder Raises (Light Weight)

30 Second Doorway Stretch

Congrats Carl, Courtland, Haylee, and Bob on joining the 1,000 lb club! 

It’s time for another fun in-house TOTF fun comp. The 0900 class will start off the day with…

WOD:

 2,265 Calories

18 min cap
5 Rounds
11 Push Ups
Row 200 Meters
28 Butterfly Sit-ups
Row 200 Meters
14 Box Jumps (24/20)

Coach Gassman talking to the TOTF Coaches. What an incredible experience! 

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Friday 14 Nov: In addition to Normal Schedule
1000-1400 Resilience Fair at STRATCOM Cafeteria. 

Saturday 15 Nov: Please RSVP for both events via facebook or email to Jeff or Kimberly  
0900-1400 In house Fun Event (no fee/no judge) 

1500 Pot luck dinner party

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S/S/S:

Video courtesy of CrossFit HQ.

Overhead Squat- Set a 3RM

4×3 increasing weights

This 3rm is what we will use moving into using Greyskull Linear Progression. Increase the weight thru 4 sets of 3 reps.  The last set should be your new 3rm…make sure they keep this number as we will be using 70% of that come 17 Nov.

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WOD:

HS Walk work.

Work progressions.   Try to set a new PR in distance

Stop class 10 min to the hour and work OH and hip mobility

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Xtra:

Video courtesy of Manchester Personal Trainer.

Keg stretch

3×1 min

Couch stretch

3×2 min per leg

TOTF lunch with Coach Glassman. What an honor! CAN!

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Thursday 13 Nov: In addition to regular class schedule: 
0930 Coach Glassman at STRATCOM Theater (open to anyone with access to STRATCOM)
1030 Coach Glassman at STRATCOM Theater (open to anyone with access to STRATCOM)

Friday 14 Nov: In addition to Normal Schedule
1000-1400 Resilience Fair at STRATCOM Cafeteria. 

Saturday 15 Nov: Please RSVP for both events via facebook or email to Jeff or Kimberly  
0900-1400 In house Fun Event (no fee/no judge) 

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S/S/S:

Prep for…

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WOD:

Based on CrossFit Games 2009 Final Event. Video courtesy of JoelFridman.

15 reps – Snatch (95/65)

30 reps – Toes to bar

30 reps – Box jump, (24/20)

15 reps – Muscle-ups

30 reps – Dumbbell Push press / push jerk, (moderate wt 40/25)

30 reps – Double-unders

15 reps – 95/65 Thruster

30 reps – Pull-ups

30 reps – Burpees

300 feet Walking lunge with  plate overhead (45/25)

Scaling Options:

Scale weight as needed.

Muscle up -> Ring Dips

Ring Dips -> Stationary Dips

Double under -> 2x single

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Xtra:

Video courtesy of San Francisco CrossFit.

30 HSPU – break up as needed.

Banded bully stretch – 2 min per side

Partner ankle mobility