CrossFit Team Offutt Tactical Fitness

Carly Height and Kimberly kicking butt at the Papillion Triathlon.

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Please note the Field House will be closed this Friday at noon through Sunday! We will only have the 0600 class Friday morning and 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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S/S/S:

Floor Press

5×60%

5×65%

5×70%

(% based off 2RM set 7/11/14)

Post weight to comments/ LogWOD

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WOD:

Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold

30 second Squat hold

30 second L-sit hold

30 second Chin over bar hold

Scaling Options:

Hold 45# plate Overhead  instead of Hand Stand hold

Hold knee tuck instead of L-sit

The 30 second holds are accumulative, meaning, if you drops after 15 seconds, shake it off, and go back up for an additional 15 seconds.  If you drop before the end of 15 seconds, jump back up and finish out the time.  This continues until you get 30 seconds of whatever the hold is. Then, and only then do you move on to the next move.

Post rounds to comments/ LogWOD

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Xtra:

For Time:

Row 1600m

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Homework (done on your own outside of class):

Oly Wall Squat Stretch

Stretch Every single finger for 10 seconds including webbing of thumb joint.

Coach Salt getting some work done at CrossFit TexFit, while in Texas of course!

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Please note the Field House will be closed this Friday at noon through Sunday! We will only have the 0600 class Friday morning and 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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S/S/S:

Sumo Deadlift

5×60%

5×65%

5×70%

(% based off of 2RM 7/10/14)

Post weight to comments/ LogWOD

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WOD:

Partner WOD.  Teams of 2

 3 Rounds For Time

A – Completes 20 Push Press, 135/75 (65%)

B – Max rep Double Unders

Switch positions after Push Press is finished.

If the total double unders does not equal 250 at the end of three rounds, than a 50 burpee cashout for whole team.

1 Round = both partners complete 20 Push Presses with the other one doing max rep DUs.

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Scaling Options:

Push Press – 95/65, 75/45

DU – At least 10 attempts, then 3:1 ratio

If you scale DUs, spend 5 min AFTER the WOD practicing DUs

Post time to comments/ LogWOD

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Xtra:

Every 90 seconds for 15min (10sets):

10 Handstand Push-ups

Kipping is allowed

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Homework (done on your own outside of class):

Banded OH mobility

Super (banded) Couch Stretch.

Carl Eitzen hitting up CrossFit Invictus while out in California.  Then with Coach Mike Burgener at Mike’s Gym. 

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WOD:

For Time:

1 mile Run

1min Rest

30 Over Head Squat 95/65

10 Pull Ups

20 Over Head Squat

20 Pull Ups

10 Over Head Squat

30 Pull Ups

1 mile run

Post time to comments/ LogWOD

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Scaling Options:

A.

75/45 Over Head Squats

Jumping Pull-ups 2x reps

B.

Empty bar or PVC Over Head Squats

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Xtra:

For Reps:

2 min Max Toes to Bar

1 min Rest

2 min Max Burpee Box Jump

1 min Rest

2 min Max DU

1 min Rest

2 min Max  Burpee to Plate

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Homework (done on your own outside of class):

Roll Thoracic Spine

Banded Lat Stretch Laying Face down.

(band around wrist and attached to pull up bar)

A Big TOTF Happy Birthday to Coach Steve! Birthday burpees! 

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S/S/S:

Push Press

5×60%

5×65%

5×70%

(% based off 2RM set 7/8/14)

Post weight to comments/ LogWOD

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WOD:

Video courtesy of CrossFitHQ.

‘The Ghost”

6 rounds of:

 1 minute of rowing

 1 minute of burpees

 1 minute of double-unders

 1 minute rest

Score=total reps+cals

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Scaling Options:

Burpee – Step down, Step up

Double Unders : Single Under – 3:1

If you scale DUs, spend 5 min AFTER the WOD practicing DUs.

WOD is designed for fighter, Robert Guerro.  In the vein of Fight Gone Bad, made to mimic a 6 round fight.  Point of the WOD, push hard at EVERY station.

Post score to comments/ LogWOD

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Xtra:

30 Reps For Time:

Level 1 – Pull-ups

Level 2 – Chest to bar Pull-ups

Level 3 – Muscle Ups

*Perform the level that is challenging but achievable.

Make reps clean.  Try to avoid over-arching the back in the Pull Ups or Chest To Bar.  Try to keep feet together in kips.

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Homework (done on your own outside of class):

Banded Calf stretch

Kneeling Banded Hamstring Stretch

Mash Triceps

Congrats to Mimi on her successful completion of Airman Leadership School. 

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S/S/S:

Front Squat

5×60%

5×65%

5×70%

(% based off 2RM, set 7/7/14)

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

Post weight to comments/ LogWOD

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WOD:

Bear Complex

5 rounds of Bear

(7 reps of Power Clean/Front Squat/Push Press/Back Squat/Back Push Press)

Increase weight each round

video courtesy of CrossFit Aspire

Do NOT let the bar do more than a touch and go on the ground until all 7 reps are done per set.  That said, if you need to rest somewhere during the set, as long as you keep the weight off the ground, you’re fine (meaning, you can rest with the bar in the front rack position, overhead, or back squat rack position)

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Scaling Options:

Goal is not to fail, so pick your weight jumps so you don’t fail, but you still push yourself.

Remember, you can combine the Front Squat and Push Press into a Thruster and the Back Squat and Back Push Press into a back Thruster, BUT for the Power Clean, you must lock out the hips and knees fully before proceeding.

Post weight to comments/ LogWOD

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Xtra:

Complete:

10-9-8-7-6-5-4-3-2-1

Thurster (135/95)

*Do 10. Take a 10 breath break.

Do 9. Take a 9 breath break…

*Goal is to perform sets unbroken.

Scale weight if needed.

One breath = in, then out.

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Homework (done on your own outside of class):

Couch Stretch

2x 1 minute per side

Banded Front Rack mobility or stretch lats in door frame.

Congratulations to Haylle Lawrence for standing out amongst the rest! 

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S/S/S:

Get ready for…

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WOD:

Annie are you OK?
21-15-9:
Row for calories
Thrusters (65/45)
Med Ball Cleans (20/14)
Sumo Deadlift High Pull (65/45)
Wall Balls (20/14)
Burpees

Scaling Options:

Thruster – 45/35

Med Ball Cleans – 14/12

Sumo Deadlift High Pull – 45/35

Wall Balls – 14/12

Two words, manageable chunks. Try to go unbroken per movement even if that means five extra seconds before moving on to compose yourself.

Post time to comments/ LogWOD

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Xtra:

None

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Homework (done on your own outside of class):

Prep for next week

Coach Homar volunteering at Camp Offutt for Exceptional Family Members.

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S/S/S:

Video courtesy of Rouge Fitness.

Floor Press

Set 2RM

Prior to going for 2RM, do sets of 5, 5, 4, 3 before going for sets of 2 

Post weight to comments/ LogWOD

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WOD:

Cash In: 30 Hand Release Push-Ups

Four rounds of:

35 Double-unders

Run 200 meters

Cash Out: 30 Hand Release Push-Ups

A steady rhythm wins this one.  Good fast speed on HRPU, then steady on the rounds so you don’t burn out, then balls to the wall on the last HRPUs!

Scale options:

Hand Release Push-Ups – on knees (up only)

Double-Unders – 2:1 Single-Unders and MUST do 5 min Double-Under work after WOD

200M run – 250M row

Post time to comments/ LogWOD

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Xtra:

Every Minute On The Minute for 10 Minutes

1 Muscle Up

1 Toe through Ring

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Homework (done on your own outside of class):

Mash shoulder w/lacrosse ball

Lean against a wall or use the ground.  Make the mashing count!

pic courtesy of Supertraining.tv

S/S/S:

Sumo Deadlift

Set 2RM

Prior to going for 2RM, do sets of 5, 5, 4, 3 before going for sets of 2

Video courtesy of ParadisoCrossFit.

Post weight to comments/ LogWOD

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WOD:

20 Pull Ups

15 Squat Cleans 155/115

10 Deficit (45/25 plate under each hand, nothing under your head) Hand Stand Push Ups

-3 min Rest

10 Pull Ups

10 Squat Cleans

5 Deficit Hand Stand Push Ups

-2 min Rest

5 Pull Ups

5 Squat Cleans

5 Deficit Hand Stand Push Ups

Score = total time minus 5 minutes

Post score to comments/ LogWOD

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Scale options:
Squat Cleans – 75% of 1RM
Deficit HSPU -reg HSPU or /w 1 ab mat under head
Pull Ups – ring rows, with 5 min pull up practice after WOD

With the built in rest periods, treat the WOD as 3 SPRINTS!  So, finish (with good form) as fast as possible since you will have a chance to catch your breath before going again.

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Xtra:

Bar Wars

Everyone hops up on a pull up bar.

Coach calls out move (EX, shift right, shift left, touch right shoulder, touch left shoe).  Go until only one remains

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Homework (done on your own outside of class):

Tabata roll out, entire body

Spend 20 seconds per body part, take a 10 sec break between.

S/S/S:

Make up Monday or Tuesday

or…

Video courtesy of ParadisoCrossFit1.

Snatch High Pull

5×3

As heavy as possible

Post weight to comments/ LogWOD

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WOD:

15 AMRAP:

15 Burpee to Plate 45/25 (25/10)

15 Plate to Ground-to-Overhead

15 Double Unders

For Burpee to Plate, keep hands on plate as you put it on the ground, drop chest to plate, then stand all the way back up, while holding the plate.  Plate G2OH, some part of the plate touches the ground at the bottom, arms, hips, knees fully locked out at top w/plate OH.

Post rounds to comments/ LogWOD

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Xtra:

3XMax Reps chest to Bar Pull-Ups

Rest as needed between sets

3×15 Reverse Hypers

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Homework (done on your own outside of class):

20 slow back extensions

Vertebrae by vertebrae, slow and controlled.

 Coach Dave at CrossFit Bettendorf in Iowa this weekend. Can!

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S/S/S:

Hands just outside the shoulders, elbows up, feet hip width apart, weight in the heels, dip-drive-press, and lock out with active shoulders. With multiple reps, use stretch reflex to go right into next rep. (Absorb the shock of the bar when it makes contact with your shoulders by bending the knees, which is the start of the next rep, so then drive up, open hips and launch weight back up). Watch from 1:19. Video courtesy of CrossFitHQ.

Push Press

Set 2RM

Prior to going for 2RM, do sets of 5, 5, 4, 3 before going for sets of 2

Post weight to comments/ LogWOD

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WOD:

For time

3 Power Snatch 155/105 (80%1rm)

400Run

4 Power Snatch

Run full lap

5 Power Snatch

800Run

For the snatch weight, it should be heavy (hence 80% of 1RM if scaling).  IF you don’t have a 1RM, and you have to scale, find a weight that you can handle for 6-7 reps with no more than a touch, reset, and go between reps in WU.

Post time to comments/ LogWOD

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Xtra:

Last person upside down.

Everyone up into a handstand against the wall, see who can hold the longest.

2 rounds.

Take a minute break in between rounds.

Winner gets bragging rights!

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Homework (done on your own outside of class):

Banded Over Head stretch x 2 min per

Put a lacrosse ball behind knee squat down, hold position for 30 sec do twice each leg