CrossFit Team Offutt Tactical Fitness

Just wanted to take a quick minute to say thank you for letting me be a part
of the TOTF community for the past three years.  So many good things have
happened with this program, and none of it is possible without the great
community of like-minded athletes looking to better themselves and those
around them.  I am proud of what this program has done and have high hopes
for those that come after me to take it to even further heights.
Always be involved.  Always encourage.  Always strive to get better.

See you down the road,
Coach D

(to steal a saying from the TRUE Godfather of TOTF)

CAN!!!!

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WOD:

“Kar-Angie-en”
For Time:
75 Wall Balls
50 Pull Ups
50 Push Ups
50 Butterfly Sit Ups
50 Air Squats
75 Wall Balls
50 Pull Ups
50 Push Ups
50 BF Sit Ups
50 Air Squats

Scaling Options-

2X

50 Wall Balls

30 Pull Ups

30 Push ups

30 BF Situps

30 Air Squats

Post time to comments/ LogWOD

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Xtra:

3 Sets:

Max Plank Hold

*Rest 2-3min between sets

When holding a plank, think about bringing pelvis to breast bone or using a “pelvic tilt.” Turning the pelvis under will round the back but be stronger for the core, very similar to a hollow body position.

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Homework (done on your own outside of class):

Pigeon Pose

Couch Stretch

Banded Front Rack Mobility

Stretch Chest

Oly Wall Squat Stretch

The TOTF Fun Comp and Farewell to Coach Dave was a huge success. Thank you to all that came out for the competition as well as the BBQ. You will be truly missed Coach D. 

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S/S/S:

Push Press

3×80%

3×85%

3×90%

65% x Max Reps

Post weight to comments/ LogWOD

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WOD:

3 Deadlift 315/225
300m Row
6 Deadlift 315/225
600m Row
9 Deadlift 315/225
900m Row

Scaling Options-

75% or 1RM
70% of 1RM

Post time to comments/ LogWOD

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Xtra:

EMOM for 12min (4 Sets):

Min 1 – 10 Strict Toes 2 Bar

Min 2 – 50 Double Unders

Min 3 – 6 “3 count” Banded Good mornings

During strict T2B, keep legs as straight as possible, stair at an object in front (do not get too much leaning back), and point toes. Strive for unbroken on DU. Banded Good Mornings at the tempo of 3 second decent, 3 second extension.

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Homework (done on your own outside of class):

Banded Hamstring Stretch

3 x 30 seconds per side

We had two birthdays over the weekend; Kory Kearnry and Rodney Rodriguez. A big TOTF Happy Birthday to you guys! Time to make up some burpees! We also said goodbye to Alex Harris (yellow shirt) on Friday, best of luck Alex!

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S/S/S:

Front Squat

3×80%

3×85%

3×90%

65% x max reps

Post weight to comments/ LogWOD

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WOD:

For Time:
30 Bar Muscle ups

Scaling options-

A. Ring MUs
B. Jumping Bar MUs with bar above elbow when arms OH
C. Burpee to Chest to Bar Pull Ups
D. Burpee to Jumping Pull Ups

Post time to comments/ LogWOD

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Xtra:

Every 4min for 12min (3 Sets):

12 Alt. Pistols (asst. – scale)

12 Alt. Dumbbell Snatch (70/45)

12 Thrusters (135/95)

Alternate pistols for 12. Hold on to an object or rings for assisted pistol, just don’t depend on the object too much (primarily for balance). Go Heavy on DB Snatch. If 70/45 is too heavy to stay powerful, scale to 55/30.  Thrusters, all about power baby! When performing the thrusters, rest and put ½ – 1 sec pause at the top.

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Homework (done on your own outside of class):

Couch Stretch

Roll Lower back and thoracic spine

Coach Dave LeClaire will soon be leaving Nebraska, and tomorrow we will send him off the best way we know how- With a day full of sweat, hard work, and good times! CAN!

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To all TOTF members- Todays 0900 class will be the first WOD of the in-house Free Fun Competition. 

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WOD:

 You have to show up to find out!

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Xtra:

 High five your fellow athletes!

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Homework (done on your own outside of class):

Hydrate and stretch

Congratulations to Coach Courtland and his wife Amber on the birth of their little man! 

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S/S/S:

Floor Press

5×75%, 5×80%, 5×85%, 60% x max reps

(% based off 2RM)

Post weight to comments/ LogWOD

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WOD:

Every 10 sec for 1 min—1 Over Head Squat
-rest 1 min, increase weight and then…
Every 20 sec for 2 min—2 OHS
-rest 2 min, increase weight then…
Every 30 sec for 3 min—3 OHS

Score = total successful reps

Find weight you can handle for 7-8 unbroken reps.  Use that for the 1 minute round.  Make jumps from there.  If you miss a lift in any round, rest until the next beep.  Ex, I miss rep 6 of the first minute (1 rep every 10 seconds), I will rest through the 7^th rep, and attempt again on the 8^th rep.  If you fail 2 in a row, you can lower the weight.

Post score to comments/ LogWOD

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Xtra:

Pistols

Don’t have Pistols- Work Sergio’s Pistol Development

Video courtesy of SergioFact.

Have Pistols – Work Weighted Pistols – 5 Rnds of 6 Alternating Leg

Watch from the 56 second mark. Video courtesy of ZenTrainer.

Have Weighted Pistols – Get Heavier — 5 Rnds of 6 Alternating

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Homework (done on your own outside of class):

Banded Over Head stretch – 2 min per

Roll out quads – 1 min per(slow.  Make it count)

Banded tricep stretch – 2 min per

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To all TOTF members- don’t forget about the upcoming in-house Free Fun Competition this Saturday July 26th. For more information talk to Jeff Hart or Kimberly Groeper. There is scaling for all levels and we would love to have all of TOTF there! 

Bobby Smith at CrossFit AKP while in Ohio. Good stuff Bob! 

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Athletes please be aware with the heat and humidity this summer it is very important that you drink plenty of water before, during, and after class. 

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S/S/S:

Sumo Deadlift

5×75%, 5×80%, 5×85%, 60% x max reps

(% based off of 2RM)

Prior to first rep, load up hamstrings, keep legs straight, reach down, grab bar, try to wedge your butt under the bar as you bring your shins toward the bar.  Once they make contact, pull up.

Post weight to comments/ LogWOD

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WOD:

1 Shuttle Run (50M down, 50M back)
5 Toe2Bars
2 Shuttle Runs
10 Toe2Bars
3 Shuttle Run
15 Toe2Bars
4 Shuttle Run
20 Toe2Bars
5 Shuttle Run
25 Toe2Bars

Scaling Options:

Shuttle run – cut to 25 down, 25 back

T2B – Knees2Elbows 

Post time to comments/ LogWOD

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Xtra:

Every Minute On the Minute – 10 min

5 Ninja Roll to Burpee

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Homework (done on your own outside of class):

Video courtesy of Mobility WOD.

Heel cord mash – 3 min per side

Back extensions(slow) 2×10

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To all TOTF members- don’t forget about the upcoming in-house Free Fun Competition this Saturday July 26th. For more information talk to Jeff Hart or Kimberly Groeper. There is scaling for all levels and we would love to have all of TOTF there! 

Angie Hobbs kicked some serious ass this weekend and won First Place Women at the Iron Battle on the Mississippi. Congratulations Angie! 

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Athletes please be aware with the heat and humidity this summer it is very important that you drink plenty of water before, during, and after class. 

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S/S/S:

Make up Monday or Tuesday

or

The first part of this drill is the RDL position; shins are vertical, hinging at the hips, and shoulders are in front of the bar. The second part is using the lats to pull the bar to the legs. Pause with the barbell just above the knee for two seconds. If the lats are not engaged the bar will float forward in front of you. After that two seconds do the rest of the snatch movement. Video courtesy ofAtomic Athlete Media.

2 Second Pause (above knee) Snatch 5×3
As heavy as possible

Post weight to comments/ LogWOD

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WOD:

15 minute AMRAP
250m Row
7 Hand Stand Push-Ups
14 Kettlebell Snatch (1.5/1)

Scaling Options:

HSPU – A. 1 ab-mat under head. B. Seated DB press As Heavy As Possible

KB Snatch – 1/.5

Post rounds to comments/ LogWOD

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Xtra:

Video courtesy of Glenn Pendlay

3×10 Pendlay Row

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Homework (done on your own outside of class):

Roll out whole back

10 passes upper thoracic

10 passes lumbar area

10 passes low back/hips

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To all TOTF members- don’t forget about the upcoming in-house Free Fun Competition this Saturday July 26th. For more information talk to Jeff Hart or Kimberly Groeper. There is scaling for all levels and we would love to have all of TOTF there! 

Team Peristaltic Rush and Kyle Gundrum representing TOTF this weekend at the Cornhusker State Games Ultra Fit competition hosted y CrossFit Lincoln. 

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S/S/S:

Push Press 5×75%, 5×80%, 5×85%, 60% x max reps (% based off 2RM)

Post weight to comments/ LogWOD

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WOD:

3 Rounds ForTime:
15 Pullups
30 Push Jerks 95/55
60 Air Squats

Scaling Options:

Pullups – Ring Rows

Push Jerk weight – 75/55

Air Squat to med ball

Post time to comments/ LogWOD

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Xtra:

Video courtesy of Gymnastics WOD.

Handstand walk

If you have it – Do three attempts max distance

If you don’t – Work Progression

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Homework (done on your own outside of class):

Doorway Stretch – 2 min per side

Banded Lat Stretch – 2 min per side

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To all TOTF members- don’t forget about the upcoming in-house Free Fun Competition this Saturday July 26th. For more information talk to Jeff Hart or Kimberly Groeper. There is scaling for all levels and we would love to have all of TOTF there! 

Farewell to Jerrad Joseph. Best of luck on all of your future endeavors. You will be missed! 

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S/S/S:

Before Strength…

Establish Max Height Box Jump

Front Squat 5×75%, 5×80%, 5×85%, 60% x max reps (based off 2RM)

Keep elbows high, don’t let the upper back round, and avoid knees caving in.

Post height and weight to comments/ LogWOD

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WOD:

13 Minute AMRAP (As Many Rounds As Possible)
3/6/9/12…etc…
Burpees
Box jumps w/step downs (24/20)
1 min rest then…
Timed 800m Run

Step downs on this one, no bounding or rebounding. Scored by total reps minus time, as in if I did 55 reps and ran the 800 in 360 seconds (4min) then my score is 305

Post score to comments/ LogWOD

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Xtra:

 None

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Homework (done on your own outside of class):

Couch stretch – 2 min per leg

Banded hip stretch – 2 min per leg

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To all TOTF members- don’t forget about the upcoming in-house Free Fun Competition this Saturday July 26th. For more information talk to Jeff Hart or Kimberly Groeper. There is scaling for all levels and we would love to have all of TOTF there! 

A great big TOTF Happy Birthday to Jen Maitland! Hope you had a wonderful birthday at Disney with your beautiful family! Now it’s time for birthday burpees! 

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Please note the Field House will be closed this Friday at noon through Sunday. There is no class Saturday.

If you are free Saturday you should head up to Lincoln to cheer on Team Peristaltic Rush and Kyle Gundrum as they compete in the CrossFit Lincoln UltraFit Challenge at CrossFit Lincoln (720 Van Dorn, Suite A, Lincoln). It is a two day competition. 

Team Peristaltic Rush (Carl Eitzen, Jeff Hart, Mimi Smith-Munroe, and Kimberly Groeper) are competing as a Competitive Team their heats are- Saturday: WOD #1 @ 11:20am. WOD #2 @ 1:59pm WOD #3 @ 3:00pm, Sunday: WOD #4 @ 10:45am WOD #5 (Finals) @ 3:00pm

Kyle Gundrum will be competing as a Competitive Individual. His heats are- WOD #1 @ 10:40am, WOD #2 1:25pm, and WOD #3 @ 2:40pm, Sunday: WOD #4 @ 9:55am WOD #5 (Finals) @ 1:55pm

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Warm up:

TOTF Warm-Up with 400m run

30 each  high knees/butt kicks/side step/jump skip

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WOD:

Run 5k

Find a pace where you don’t stop at all during the run

Scaling Options:

If too much volume, Run 3k (1.8 miles) instead.

Post time to comments/ LogWOD

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Xtra:

Rest exactly 10 minutes after 5K.

Repeat 5K Run and hold time within 30-120 seconds of first time.

*Repeat until desired mileage is achieved.

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Homework (done on your own outside of class):

Stretch groin, hamstrings, hip flexors, glutes, quads, and calves

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To all TOTF members- don’t forget about the upcoming in-house Free Fun Competition this Saturday July 26th. For more information talk to Jeff Hart or Kimberly Groeper. There is scaling for all levels and we would love to have all of TOTF there!