CrossFit Team Offutt Tactical Fitness

Wednesday 12 Nov: NO 1630 Class today! 
0900 Coach Glassman at AFWA Theater (open to anyone with access to base)
1530 Coach Glassman at Benny Davis Dock 1 (open to anyone with access to base)

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) 

1500 Pot luck dinner party

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S/S/S:

Video courtesy of CWSmith52.

Sumo Deadlift- Set a 3RM

4×3 increasing weights

The next 2 weeks is all about setting a 3rm on the lifts.  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:

4 Rounds:

4 Power Cleans (185/115)

8 Chest to Bar Pull Ups

4 20M shuttle sprints

Scaling Options:

Power Clean -> Weight as needed.  Find weight that will challenge you.  This is a sprint, but one that will tax you.

C2B -> Chin over -> Jumping

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Xtra:

Video courtesy of IMG Academy.

3 Rounds not for time:

15 GHD sit ups

15 Reverse Hypers (use light weight)

Focus on form, not speed

Thank you to all those that have served!

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S/S/S:

Rope Climbing Technique

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WOD:

“White”

Five rounds for time of:

-3 Rope climb

-10 Toes to bar

-21 steps Walking lunge w/ weight overhead (45/25)

-400M run

Scaling Options:

Rope -> towel pull-ups

T2B -> K2E -> V-ups

Lunge -> Scale weight

Run-> 500m row

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Xtra:

Pigeon Pose on box – 3×1 min

Heel cord mash – 3×1 min each leg

Team RWB came in on Friday and did a WOD with some TOTF folks. Awesome work guys!

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S/S/S:

Front Squat- Set a 3RM

4×3 increasing weights

The next 2 weeks is all about setting a 3rm on the lifts.  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:

EMOM for 12 min

Min 1,4, 7,10 – Ring Dips (10/8 reps)

Min 2, 5, 8, 11 – 4 Alt Pistols

Min 3, 6, 9, 12 – False Grip  Pull Ups (6/4 reps)

Scaling Options:

Ring Dips -> Stationary Dips -> Dips off box

Pistols -> Banded/holding

False grip -> dead hang -> jumping negativec

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Xtra:

10 min Muscle Up practice either ring or bar.

Work technique.  If you have them, try stringing reps.  If you don’t have them, work progressions.

Friday morning 0600 Class doing Death by Burpees! Good Stuff! 

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Armistice Day

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day. 

At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery. The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day. 

The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns. 

The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars. 

Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD. 

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WOD:

Armistice:

S/S/S:

Deadlift- Set a 3RM

4×3 increasing weights

The next 2 weeks is all about setting a 3rm on the lifts.  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:

Death by Burpee – 20 mins of Fun:

1 Burpee EMOM adding 1 burpee each minute.

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Xtra:

Full body foam roll

S/S/S:

Strict Press- Set a 3RM

4×3 increasing weights

The next 2 weeks is all about setting a 3rm on the lifts.  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:

7!

Dumbbell Cleans – Do 30 Double Unders before each round of Dumbbell cleans (30-7-30-6-30-5…).

Cleans are full and hit the ground each rep. Make sure to pick a weight that you can do unbroken on the first set.

Scaling Options:

DUs: 2:1 Single Under ratio with 5 min DU practice AFTER WOD

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Xtra:

3 rounds of 30 sec on 10 sec off hang from the bar

2 min shoulder towel stretch

Picture courtesy of  physicaltherapy.about.com

WOD:

For Time

Buy In: 1K Row

6 Rounds:

9 Power snatches(115/75)

12 Box Jump Overs (24/20)

15 Hand Stand Push-Ups

Finish with 800M Run

Scaling Options:

If you can’t run, you row at the beginning and end

Snatch -95/65, 85/55, 75/45

Box Jump overs (20/16)

HSPU – 1 ab mat or 2 ab mats, or seated OH press w/dumbells

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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)

A big TOTF Happy Birthday to Cynthia! 

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S/S/S:

Back Squat- Set a 3RM

4×3 increasing weights

The next 2 weeks is all about setting a 3rm on the lifts.  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:

10 Min AMRAP:

10 Wall Ball (20/14)

100m Sprint

Scaling Options:

WB: 14/12

KB (1/.5)

Run – 100M Row

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Xtra:

2 min Olympic wall squat test

2 min roll out hamstrings and quads

A big Happy Birthday from all of TOTF to Bobby Smith! 

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S/S/S:

Bench- Set a 3RM

4×3 increasing weights

The next 2 weeks is all about setting a 3rm on the lifts.  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:

Half “Chelsea”

EMOM for 15 min

5 Pull-ups

10 Push-ups

15 Squats

Score=total successful rounds

If you cannot complete the work in a required minute, complete the round you are on and then rest the remainder of that minute. Start up the next round at the minute mark.  Just note, this means the minute you did not complete does not count in total successful rounds. Ex. In minute 10, I don’t finish at the end of the minute, so, when minute 11 starts, I am still finishing up the work of minute 10.  Once done, I stop and rest the remainder of minute 11, then start back up in minute 12.  I make all the work for the rest of the rounds, so my score will be 14 rounds

Scaling Options:

Banded Pull-ups

Push Ups on knees(for up motion only)

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Xtra:

2 min doorway stretch

2 min banded lat stretch

2 min Kneeling Forearm Stretch

Photos courtesy of Bodybuilding.com

Congratulations to coach John! He tacked on MSgt today! 

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WOD:

Olympic Lifting Technique

Clean, clean and jerk or snatch

Light weight…the goal is as close to perfect form as possible

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Xtra:

3×10 Reverse hypers – no weight

Roll out/stretch as needed

Work mobility/mash party