CrossFit Team Offutt Tactical Fitness

Good job Carly and Kimberly on your finish at the Lincoln Half Marathon this last Sunday! 

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S/S/S:

Bench 5×5 @ 5lbs + from last workout (25Apr)

Post weight to comments/ LogWOD

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WOD:

Double Under skill (10 min)
Heel cord/ankle mob – 5 min
Over Head mobility – 5 min

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Xtra:

3 sets:

Push-ups to failure

*Perform 3 min of Shoulder, Hip or Thoracic mobility between sets

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HomeWork (done on your own outside of class):

More Heel cord/ankle work

Congrats Angie on first place at the Kansas Strongest (Wo)Man competition!

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S/S/S:

Beginner: Dead Lift 1×5, 1×5+ add 10lbs to last week (2May)

Intermediate: Dead Lift 5RM shoot for added 10lbs from last attempt

Post weight to comments/ LogWOD .

WOD:

4 Rounds:

1 Muscle Up

5 Power Cleans 185/135

50 Double Unders

Post time to comments/ LogWOD .

Xtra:

EMOM – 8min:

1 Clean Pull (95-120%)

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Homework (done on your own outside of class):

Distracted Front Rack Banded stretch 2 mins

Calf stretch 2 mins

 Nico and Carl at the Offutt USAW cert, big thanks to Lead coach Whitney Rodden for a great class. 

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S/S/S:

If missed Monday complete here

otherwise:

10 minutes to practice Muscle Snatch Triples

Work up to 85% Snatch 1RM

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WOD:

2 Split Jerk (225/155)
800m run
4 Split Jerk (225/155)
600m run
6 Split Jerk (225/155)
400 m run
8 Split Jerk (225/155)
200 m run

The jerks will be from the rack, the weight should be around 75% of 1rm. Focus on speed under the bar.

Post time to comments/ LogWOD

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Xtra:

5 sets:

3 Snatch Grip Push Press behind neck

(Body Weight / 0.75 BW)

Rest 45 seconds

10 Chest-2-Bar Pull-ups

Rest 45 seconds

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Homework (done on your own outside of class):

Read article on Scapular Retraction

http://www.westernmustangs.ca/news/2013/8/21/scapularstability.aspx

Friday was the USSTRATCOM “Fun Run”. Jeff Hart is carrying the STRATCOM Flag. Good job to everyone that participated!

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S/S/S:

Back Squat 5×5 @ 10lbs + from last workout (22 Apr)

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WOD:

7 min AMRAP
Burpee/ring dip/sit up
2 min break
7 Min AMRAP
Burpee/box jump(24/20)/sit up

Burpee/ring dip/sit up – Drop down for a burpee, get up, do a ring dip, drop down, do a sit up.   Burpee/box jump sit up – Drop down for burpee, get up, jump on box, jump off, do sit up

Post reps to comments/ LogWOD

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Xtra:

3 sets, Not for Time:

50 Double-Unders

12 Toes-2-Bar

5 Wall Walks

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Homework (done on your own outside of class):

Roll out legs – Hamstrings to heel cord

Congratulations to the most recent class to finish On-Ramp! Can’t wait to see you all in the open classes. Welcome to the TOTF family! 

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S/S/S:

Press 5×5 @ 5lbs from last press workout (21Apr)

Lock out the legs,  Squeeze your butt to keep from bending knees, Double chin- don’t pez-head

Post weight to comments/ LogWOD

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WOD:

Work the following skills:
Skin the Cat
Front Lever
Muscle-Ups

If you are not familiar with any of the above movements, follow the link to the video.

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Xtra:

Every 2 minutes for 10 minutes (5 sets):

10 HSPU

*Practice cycling reps together

*If not unbroken, note reps.

*If cannot maintain 10 reps for 5 sets, pick a challenging yet achievable number.

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Homework (done on your own outside of class):

2 minutes each

Doorway stretch

Banded shoulder distraction

Good luck to Carl and Mimi as they compete in the Vise competition Saturday! Go cheer them on folks! 

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WOD:

San Francisco Crippler

For time:

30 Back Squats 225/155

Row 1000 M

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Homework:

Couch Stretch – 4 min per side

Oly Wall Stretch – 2 min

Best of luck to Angie Hobbs this Saturday at the Kansas Strongest Man Competition! Go kick some ass girl!

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S/S/S:

Beginner: DeadLift 1×5, 1×5+ add 10lbs to last week

Intermediate: DeadLift 5RM shoot for added 10lbs

Post weight to comments/ LogWOD

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WOD:

For Time:

Run from back door to Base Ops

100 Burpees

Time cap: 5 min before end of class

Post time to comments/ LogWOD

Pic courtesy of Map My Run.  Start at the back door by the TactFit area, run down to Base Ops, turn around, and come back.

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Xtra:

3 Rounds For Quality at 135/95 (Scale as needed)

10 Romanian DeadLift

10 Reverse Lunge with bar on back

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Homework (done on your own outside of class):

Hang from bar – 2 min total

Slow shoulder pass throughs – 30 total

Congratulations to Derrick Drennan on his promotion to Master Sergeant! 

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S/S/S:

Close Grip Bench 5×5 @ 60% of Bench 1RM

1RM set 4/11/14

Set starts every 90 seconds

Post weight to comments/ LogWOD

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WOD:

Go from Hip, then Hang, then Floor.  If you ht a weight that you fail at, either use it for the next set and make it, or drop weight. Video courtesy of SaraBeth Phillips.

5 rounds for Load:

3 Position Snatch

-Hip

-Hang

-Floor

Post load to comments/ LogWOD

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Xtra:

Video courtesy of GeorgeStreet.

EMOM for 10 min: Snatch Balance – start at 75% of last Snatch weight

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Homework (done on your own outside of class):

Banded tricep stretch – 2 min per side

Banded OH stretch – 2 min per side

Cameron Smith at CrossFit Undisclosed, good luck on your level 1! Keep up all the hard work! 

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S/S/S:

Makeup Monday / Tuesday

otherwise:

No rebend of the knees! Video courtesy of TrinityFitness.

10 minutes to practice Muscle Clean Triples.

Do not go over Body Weight

Post weight to comments/ LogWOD

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WOD:

Mobility – Shoulder – 10 min

Skill –  Goat work

Athletes Choice, but choose the worst

1 – Double Unders

2 – Muscle Ups

3 – Pistols

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Xtra:

Do homework

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Homework (done on your own outside of class):

More mobility – whatever is sore, work for 10 min

Cold Steel Challenge Team TOTACFIT was 3rd in the Large Team Division (out of 22 teams).In the photo: (L-R) IT2 Homar Sanchez, SSgt Bryan Holm, SSgt Cheryl Holm, CSM Patrick Alston, Admiral Haney (CDR USSTRATCOM), LCDR Brian Haggerty, LCDR Tony Hyde, LCDR James Lomax, CDR Bruce Webb, Mr.James Zemoel.Not in the photo: MSgt Dave LeClaire, LCDR Kevin Rooney, MSgt Robert Anthony, SSgt Jeff Hart, Mr. John Palumbo, Ms. Angie Hobbs, A1C Haylle Lawrence, Mr. Chris Daniels.Team Offutt Tactical Fitness continues to contribute to the culture of fitness and resilience of the Offutt Community.

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S/S/S:

Push Press 5×5 add 30%  to Press weight from 20 Apr

Set starts every 90 seconds

Post weight to comments/ LogWOD

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WOD:

20 Minute AMRAP:

10 Knee-to-Elbow

20 Alternating KettleBell Snatch (1.5/5)

30 Double Unders

Post rounds to comments/ LogWOD

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Xtra:

Video courtesy of CP24G.

Pendley Rows

3×10 at Heavy Weight

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Homework (done on your own outside of class):

Bully stretch – 2 min per side

Banded hip stretch – 2 min per side