CrossFit Team Offutt Tactical Fitness

All three classes after finishing “Warrior” today in honor of Tiffani Barber.  We have an incredible group of athletes, you are all what makes TOTF so awesome! 

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VERY IMPORTANT NOTE FOR THIS WEEK:  All week, we will be establishing 2-rep max lifts on 4 different movements.  These numbers will come into play over the next several weeks (starting 23 June), so for your continued strength improvements, please LOG THESE NUMBERS!!!!

And, remember this formula,

Weight X Reps X .0333 + Weight = Theoretic one rep max.  You will need that formula down the road…

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S/S/S:

Deadlift 2 Rep Max

Post weight to comments/ LogWOD

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WOD:

Cash In: 50 Toes-to-Bar

5 Rounds

100m Shuttle

20 V-Ups

Cash Out: 50 Toes-to-Bar

Post time to comments/ LogWOD

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Xtra:

4 sets:

10 Hollow Body to Tuck

*Rest as needed between Sets

2 sets:

Max L-Sit Hold

*Rest as Needed

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Homework (done on your own outside of class):

Banded Hamstring Stretch

*Continue until flexibility is noticeably better.

3 sets:

3 (each side) Spiderman Stretch

30 second Cobra Pose

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Reminder- The Summer Showdown is this Saturday and there is no class. 
Come cheer on your fellow athletes! 

“Warrior” a worldwide fundraiser WOD for Tiffani Barber. In December of 2012 Tiffani was diagnosed with
stage 4 gliobalstoma, the most common and aggressive malignant brain tumor. She found herself at age 24 in the fight for her life. Tiffani coached at Carson City CrossFit and inspired many that came across her path. After diagnosed with cancer and her first brain surgery, Tiffani continued to coach and competed in the 2013 CrossFit Open. Tiffani kept coaching and CrossFitting until October 2013, showing her community that cancer wouldn’t
knock her down and she would never quit. Unfortunately, last week, the community lost this Warrior.  Tiffani had many tattoos to express herself and “Warrior” was tattooed on her arm nothing seems more fitting than to honor her memory with a “Warrior fundraiser”.   While we won’t have a donation bucket at the gym, if you feel compelled to donate, click here. All money collected will be donated to the Barber family to help relieve some of the financial burden. Picture above is Tiffani Barber with Camille Leblanc-Bazinet, courtesy of ABoxAbove.com

ALSO: Wear Red and Black tomorrow for the WOD in honor of Tiffani

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VERY IMPORTANT NOTE FOR THIS WEEK:  All week, we will be establishing 2-rep max lifts on 4 different movements.  These numbers will come into play over the next several weeks (starting 23 June), so for your continued strength improvements, please LOG THESE NUMBERS!!!!

And, remember this formula,

Weight X Reps X .0333 + Weight = Theoretic one rep max.  You will need that formula down the road…

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S/S/S:

Bench 2 Rep Max

Post weight to comments/ LogWOD

WOD:

“Warrior”
5-28-14
Cleans (135/95)
Box Jumps (24/20)
Pull-ups

Post time to comments/ LogWOD

Video courtesy of Kate Robinson.  Not only was Tiffani an avid CrossFitter, but a talented singer and loved by many.

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Xtra:

100 Hand Release Push-ups

*Every 2 minutes, perform 5 Chin-ups

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Homework (done on your own outside of class):

Chest Stretch against door farm or rig post

Lat Stretch

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Reminder- there is no class Saturday due to the Summer Showdown

Come to compete, come to cheer, or come to volunteer!

Mary Jordan kicking some Warrior Dash butt this last weekend!

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VERY IMPORTANT NOTE FOR THIS WEEK:  All week, we will be establishing 2-rep max lifts on 4 different movements.  These numbers will come into play over the next several weeks (starting 23 June), so for your continued strength improvements, please LOG THESE NUMBERS!!!!

And, remember this formula,

Weight X Reps X .0333 + Weight = Theoretic one rep max.  You will need that formula down the road…

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S/S/S:

Make up Monday or Tuesday

Others:

Snatch Balance

10 EMOM x 2 reps, with 2 second hold at bottom

Post weight to comments/ LogWOD

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WOD:

10 minute Front Lever Progression

Then…

“Half-Karen”

For Time

75 Wall Balls (20/14)

This is another fundamental gymnastic movement. You can perform this on the rings or a bar. Use an overhand grip (palms away from you) at shoulder width to get more use from your lats.

Gymnastics is all about leverage, so the progressions are based upon how long you make your body. All progressions will have straight arms and try to get the hips level with the shoulders. The progressions are as follows:

-round back/legs tucked into the body
-straight back/legs tucked into the body
-straight back/one leg extended
-straight back/both legs extended in a straddle or V
-straight back/straight legs (ie a legit front lever)

Video courtesy of Paradiso CrossFit.

Post time to comments/ LogWOD

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Xtra:

3×10 Pressing Snatch Balance (empty bar)

*Rest 60sec between sets

3×3 Heaving Snatch Balance For Load

*Rest As Needed

2×3 Snatch Balance

For Load

*Rest As Needed

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Homework (done on your own outside of class):

1-2 Shoulder Mobility Drills

-Banded Front Rack

-Banded Bully

-External and Internal Rotation

2-3 Hip Mobility Drills

-Banded Oly Wall Squat

-Couch Stretch

-Banded Anterior Hip

-Pigeon Pose

-Banded Hamstring

-Russian Baby makers

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Reminder- there is no class this Saturday due to the Summer Showdown

Coach Kimberly and the rest of “The Varmint Killers” at the Relay for Life this last weekend. Get moving for a good cause!

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VERY IMPORTANT NOTE FOR THIS WEEK:  All week, we will be establishing 2-rep max lifts on 4 different movements.  These numbers will come into play over the next several weeks (starting 23 June), so for your continued strength improvements, please LOG THESE NUMBERS!!!!

And, remember this formula,

Weight X Reps X .0333 + Weight = Theoretic one rep max.  You will need that formula down the road…

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S/S/S:

Press 2 Rep Max

Post weight to comments/ LogWOD

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WOD:

For Time:

6 MuscleUps

30 Russian KettleBell (2/1.5)

100 Double Unders

4 MuscleUps

20 Russian KettleBell (2/1.5)

80 Double Unders

2MuscleUps

10 Russian KettleBell (2/1.5)

60 Double Unders

Post time to comments/ LogWOD

Video courtesy of CrossFit.com  Jeff Martone hitting the key points on the Russian Kettlebell swing.  Also, some good tips on when to unlock the hips on the down swing.

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Xtra:

10 Rounds:

10 Hand Stand Push Ups

Rest 1-2min between sets

*Work Speed and efficiency.

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Homework (done on your own outside of class):

2min (each side) Banded Lat stretch or lat stretch in door frame

Stretch Posterior Chain (Low Back, Glutes, Hamstrings and Calves)

Go by Biggest muscles first, smallest muscles last.

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As a reminder- There is no class on Saturday morning due to the TOTF Summer Showdown

Coach Salt with multi-time CrossFit Games competitor, (and one of the nicest athletes you’ll ever meet), CrossFit Omaha’s Stacie Tovar. Speaking of,  Stacie is going to be one of our emcees for The Summer Showdown! Come to compete, come to cheer, or come to meet the incredibly talented emcees we will have! 

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VERY IMPORTANT NOTE FOR THIS WEEK:  All week, we will be establishing 2-rep max lifts on 4 different movements.  These numbers will come into play over the next several weeks (starting 23 June), so for your continued strength improvements, please LOG THESE NUMBERS!!!!

And, remember this formula,

Weight X Reps X .0333 + Weight = Theoretic one rep max.  You will need that formula down the road…

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S/S/S:

Back Squat 2 Rep Max

Post weight to comments/ LogWOD

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WOD:

12 minute AMRAP

Snatch Complex (Power Snatch, Hang Snatch, and Full Snatch) 75% of 1rm

200m Run *

*if you miss an attempt run 400m for that round

1 round is- 1 Power Snatch, 1 Hang Power Snatch, 1 Full Snatch, and then run 200 meters. However, if you missed on any of the snatches, run 400m for that round.

Post rounds to comments/ LogWOD

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Xtra:

3 sets:

12-16 Alternating Pistols

8-10 (each arm) KB Snatch

8 Barbell Roll outs

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Homework (done on your own outside of class):

Couch Stretch

Accumulate 5 min (total)

Congratulations to Mr. & Mrs. Sellers!

WOD:

CrossFit Regionals: individuals Event 6

“The 50’s”

For Time:

50 Cal Row

50 Box Jump Overs (24/20)

50 Deadlifts (180/120)

50 Wall Balls (24/20)

50 Ring Dips

50 Wall Balls (24/20)

50 Deadlifts (180/120)

50 Box Jump Overs (24/20)

50 Cal Row

21 Minute Time Cap

Post time to Comments/LogWOD

Video courtesy of the CrossFit Games site.

X-tra:

Rest.  Go directly to Homework

Homework (Done on your own outside of class):

-Roll out posterior chain

-Hip external rotation on box or bench

Picture courtesy of BurpeesSuck.com

S/S/S:

Deadlifts

Beginner: 1×5, 1×5+ add 10lbs to 29May 

Intermediate: Establish a new 5RM – shoot for 5-10 lbs over last 5RM set 29May

Post weight used to Comments/LogWOD

Beginners, also post total reps of last set

WOD:

15 Min AMRAP
1 – Burpee
2 – Pull-ups
3 – Air Squats
4 – Burpees
5 – Pull – ups
6 – Air Squats
etc..

Keep adding 1 rep per move in this order. Each round is complete with completing the req’d Air Squats
Post highest completed round + additonal reps

Post highest successful set to Comments/LogWOD

X-tra:

Walking Barbell Lunge

3 sets to find 6RM per leg

Homework (Done on your own outside of class):

Banded couch stretch

4 min per side

Travel safe Coach Bryan! #beastmode

S/S/S:

Weighted Dip 5.5.5

Increase weight each set

Increase from 30May

Post highest successful weight to Comments/LogWOD

WOD:

Ring HSPU Progression # 4

Video courtesy of Gymnastics WOD.  In our 4th and final progression on Ring Handstand Push Ups, we will build on what we did last week (got stable on rings and worked leg wrap).  Today we get up on the rings, wrap the legs, and attempt a Handstand Push Up.  If stability on the rings is an issue, try holding a band between your hands to keep the rings from shaking too much.

X-tra:

Pendlay Row 5×5

Increase weight each set

Video courtesy of Greg Pendlay

Homework (Done on your own outside of class):

– Banded KB shoulder distraction with external rotation. 1 min each arm

Video courtesy of Barbell Shrugged

-Banded behind head external rotation 1 min each arm.

We are less than two weeks out from the Summer Showdown. Review the standards and make sure you’re ready to go! 

S/S/S:

If missed Monday or Tuesday complete here; otherwise: Muscle Clean 7×3

WOD:

CrossFit Regionals Event 7, Team Event – Duo version

Teams of two complete the following:

500M Row and 125 Double Unders (each)

50 Deadlifts (partner holds top of a Deadlift, switch every 5 reps) 275/185

50 Toe2Bar (partner hangs from bar, switch every 5 reps)

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Post time to Comments/LogWOD

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Video courtesy of the CrossFit Games website.  For today’s wOD, instead of being in teams of 6, we will only do this as pairs, so once your pair has gone through this WOD, you are done.

Once one athlete has rowed 500 meters and the other has performed 125 double-unders, they will switch. When both athletes have each completed a 500-meter row and 125 double-unders the pair will move on to the deadlifts. If one athlete finishes ahead of the other they must remain at their station until the other finishes.

For the deadlifts, partners must alternate after every 5 successful reps, with one person performing deadlifts while the other remains locked out at the top of the deadlift. Partners may NOT alternate until one person performs 5 reps. Once the pair completes 50 reps they advance to the rig for the toes-to-bars. Again, partners must alternate after every 5 successful reps, and may not alternate until they complete 5 reps, with one person performing toes-to-bars while the other hangs from the bar with no contact with the ground. When they finish all 50 reps, they call time to end the workout.

Video courtesy of the CrossFit Games.  Take a glimpse of how this WOD went down for teams of 6 at this year’s North Central Regionals.

X-tra:

Rest – Go straight to Homework

Homework (Done on your own outside of class):

-Roll out posterior chain

-Hamstring PNF stretch

Congratulations to Coach Brian on being promoted to Commander! 

SCHEDULE NOTE:  Due to inclement weather, today’s 1630 class has been cancelled.  We apologize for any inconvenience.

S/S/S:

Back Squat – 3×5

Add 10lbs + from last set of Back Squat from 13May

Post weight used to Comments/LogWOD

WOD:

10 Minute AMRAP:

3 Power Snatch – 75% of 1RM

6 Bar Facing Burpees

9 Toe through Rings

Post rounds completed to Comments/LogWOD

X-tra:

5 sets:

2 Snatch Pulls @ Snatch 1RM or heavier

10 Back Extensions

Homework (Done on your own outside of class):

-5 way banded shoulder stretch 20-30 sec in each position

-1 min hang from bar

-20 banded good mornings