Saturday 20141220 @ 0900

Posted: December 19, 2014 by ladygrape01 in Uncategorized
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Congratulations to December’s Onramp Graduates! Welcome to the TOTF Family! 

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WOD:

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

“Nutts” 

For Time

10 Handstand push-ups
15 Deadlifts (250/175)
25 Box jumps (30/24)
50 Pull-ups
100 Wallballs (20/14)
200 Double-unders
Run 400 meters with a 45lb plate

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Xtra:

Roll. Out. Everything.

Hi five two people!

Friday 20141219 Open Class

Posted: December 18, 2014 by ladygrape01 in Uncategorized

S/S/S:

Front Squat

5, 5, 5+

add 5 from 1 Dec

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WOD:

21-18-15-12-9-6-3

Box Jump 24/20

KB swings (2.0/1.5)

Hand  Release Push-Ups

 

Scaling Options:

BJ – 20/16

KB – 1.5/1

HRPU – on knees on the up

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Xtra:

Plank hold – 2 min, every ten seconds, take one foot off the ground. Alternate feet.

1 min hang from pull up bar

 

Thursday 20141218 Open Class

Posted: December 17, 2014 by ladygrape01 in Uncategorized

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A big TOTF congratulations and fond farewell to Coach Carly Costello. Monday night Coach Salt (Col. Bacot) presided over Carly’s promotion in the TOTF area, and then we said goodbye to Carly and Greg. Thank you for your commitment to our program and all of the TOTF athletes. You will truly be missed. Best of luck! 

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S/S/S:

Clean work

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WOD:

5 rounds on 3min clock

500m Row or 400m run

Max Power Cleans 135/95

Rest 1min

*Score is number of PC’s in all 5rounds

 

Scaling Options:

PC – use 70% of 1RM

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Xtra:

5X3 Seated box jumps

Increase height every set

Wednesday 20141217 Open Class

Posted: December 16, 2014 by ladygrape01 in Uncategorized

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Shadow Coach Eddie was working on getting his level 1 this last weekend, while Coach John and Coach Jason were working on getting their level 2. Awesome work guys! CAN! Picture Courtesy of CrossFit HQ. 

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S/S/S:

Bench

5, 5, 5+

add 2.5 from 3 Dec

No bouncing at the bottom of the bench press.  Stay tight and EXPLODE the second the bar touches the chest.

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WOD:

15 Min AMRAP

5 Kettlebell Snatches (53/35 – left)

5 Kettlebell Snatches (53/35 – right)

5 Burpee over KB

Consistency is the name of the game here.  Don’t blow your energy on the first minute and be dead before you hit the 10 min mark.

 

Scaling Options:

KB weight – 35/25

If hopping over KB is too tough, scale to walking over

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Xtra:

Video courtesy of Mobility WOD.

10 min goat work – work on your suckiest skill

Shoulder mash – 2 min per side

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Heads Up:

We will be conducting a nutrition seminar for anyone who is interested (no obligation to he challenge- just help jump start New Years’ resolutions):

 

Monday 5 Jan 1130 in HAWK classroom
Tuesday 6 Jan 0700 in HAWK classroom
Tuesday 6 Jan 1730 in HAWK classroom

Sign-ups (any single session) are at the white board.

Lurong Paleo Challenge Jan. 19th- Feb. 22nd

 

Tuesday 20141216 Open Class

Posted: December 15, 2014 by ladygrape01 in Uncategorized

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Congratulations to Haylle Lawrence on her promotion! 

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S/S/S:

Deadlift

5, 5, 5+

add 5 from 5 Dec

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WOD:

Video courtesy of ParadisoCrossFit1.

4 Rounds For Time

Run 200M

20 Evil Wheels

Run 200M

20 Double-Unders

 

Scaling Options:

If no run – 250M row

If can’t do Evil Wheels – V-ups

DUs – 2:1 single unders

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Xtra:

10 reps going SLOW – cobra pose to downward dog

Heel cord mash x 2 min per leg

Monday 20141215 Open Class

Posted: December 14, 2014 by ladygrape01 in Uncategorized

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No Rep! Coach John in Missouri getting his Level 2 Certification, with CrossFit’s Adrian “Boz” Bozman! 

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S/S/S:

Video courtesy of CrossFitParkCity.

Butterfly Pullup Progression

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WOD:

10! (10, 9, 8…1)

Walking Lunges with 55/35

Pullups

Make the goal of the athletes to go unbroken in each section. Meaning, get all 10 lunges done with no break, then catch your breath as you move to the pull up bar.  Once you jump on, get all 10 reps without dropping off.  Then do the same for the 9s, then 8s, etc…  This should be there GOAL. If it is not reachable, then manageable chunks.

 

Scaling Options:

Lunge weight – 35/25

Pull Ups – 2xbody row

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Xtra:

Reverse hypers – 3×20

Roll out thoracic area – 2 min

Saturday 20141213 @ 0900

Posted: December 12, 2014 by ladygrape01 in Uncategorized

S/S/S:

Prep for…

WOD:

Jenny

20 min AMRAP

20- OHS 45/35

20- Back Squats 45/35

400m Run

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Xtra:

Banded OH stretch – 2 min per side, switching every 30 sec

Pigeon pose on box – 1 min per side