Posted: December 19, 2014 by ladygrape01 in Uncategorized
Congratulations to December’s Onramp Graduates! Welcome to the TOTF Family!
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.
10 Handstand push-ups
15 Deadlifts (250/175)
25 Box jumps (30/24)
100 Wallballs (20/14)
Run 400 meters with a 45lb plate
Roll. Out. Everything.
Hi five two people!
Posted: December 18, 2014 by ladygrape01 in Uncategorized
5, 5, 5+
add 5 from 1 Dec
Box Jump 24/20
KB swings (2.0/1.5)
Hand Release Push-Ups
BJ – 20/16
KB – 1.5/1
HRPU – on knees on the up
Plank hold – 2 min, every ten seconds, take one foot off the ground. Alternate feet.
1 min hang from pull up bar
Posted: December 17, 2014 by ladygrape01 in Uncategorized
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!
5 rounds on 3min clock
500m Row or 400m run
Max Power Cleans 135/95
*Score is number of PC’s in all 5rounds
PC – use 70% of 1RM
5X3 Seated box jumps
Increase height every set
Posted: December 16, 2014 by ladygrape01 in Uncategorized
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.
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.
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.
KB weight – 35/25
If hopping over KB is too tough, scale to walking over
Video courtesy of Mobility WOD.
10 min goat work – work on your suckiest skill
Shoulder mash – 2 min per side
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
Posted: December 15, 2014 by ladygrape01 in Uncategorized
Congratulations to Haylle Lawrence on her promotion!
5, 5, 5+
add 5 from 5 Dec
Video courtesy of ParadisoCrossFit1.
4 Rounds For Time
20 Evil Wheels
If no run – 250M row
If can’t do Evil Wheels – V-ups
DUs – 2:1 single unders
10 reps going SLOW – cobra pose to downward dog
Heel cord mash x 2 min per leg
Posted: December 14, 2014 by ladygrape01 in Uncategorized
No Rep! Coach John in Missouri getting his Level 2 Certification, with CrossFit’s Adrian “Boz” Bozman!
Video courtesy of CrossFitParkCity.
Butterfly Pullup Progression
10! (10, 9, 8…1)
Walking Lunges with 55/35
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.
Lunge weight – 35/25
Pull Ups – 2xbody row
Reverse hypers – 3×20
Roll out thoracic area – 2 min