Archive for February, 2012

Thursday 20120301 Open Workout

Posted: February 29, 2012 by totactfit01 in Uncategorized

Picture courtesy of

CrossFit Games Open 12.2

Hello Snatches

Below is courtesy of The CrossFit Games

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)

30 Snatch (M 135 / F 75 lbs)

30 Snatch (M 165 / F 100 lbs)

Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position.

The athlete will complete all reps at the first weight before advancing to the next weight.

Score is total reps completed in 10min.

Post total reps and thoughts to comments/

See full details (to include breakdown of Master’s wegiths) and score card here

2012 CrossFit Games Open WOD 12.2

Movement Standards

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Additional Notes

Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.


To complete this workout you will need:

  • One barbell
  • Collars
  • Plates to load to the appropriate weights for your gender and age group

Video Submission Standards

Prior to starting, film the plates and barbell to be used so that the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so that it is clear that the barbell is locked out overhead on each rep. Sample here…

Wednesday 20120229 Open Workout

Posted: February 28, 2012 by totactfit01 in Uncategorized


Precision jumping

Start with points on floor

Then jump from a box to a box without jumping to floor

Do lateral jumping as well

Please watch this vid (courtesy of Parkour) in its entirety.  The instrcutions will be what we will cover in class.  Let’s cover some ground!



100 m bear crawl

1 Somersault

300 m run

100m bumper carry, any form ( 45/25)

Cash Out:

Couch stretch – 2 min ea leg

Roll out back

Tuesday 20120228 Open Workout

Posted: February 27, 2012 by totactfit01 in Uncategorized


Muscle Up transition negativies

In our fight to get a good muscleup, the negative is often forgotten.

The negative muscle-up will help you develop and the build the necessary stability and strength needed for this challenging exercise.

Courtesy of




Each set is performed on the minute:

5’s loaded at 70% of 1RM,

Add 5-10 for 3

Add another 5-10 for singles

So, first minute, set of 5, rest of that mnute will be used adding weight and resting.  Start of minute 2, set of 3,start of minute 3, do 1 rep with 5-10 pounds more than last set.  Then, start of minute 4 back to 70% for 5, ect…..

Record highest weight used to comments/

Maintain locked out legs in each set.  If you bounce, even a little, rep does not count.

Cash Out:

Band stretch shoulders

2 min each

Monday 20120227 Open Workout

Posted: February 26, 2012 by totactfit01 in Uncategorized


Back Squat technique

This will serve as our warmup for part of what you will be doing in the WOD.  Work on the correct positioning.  Are you elbows high, wrists straight when you come off the rack?  Do you make an adequate shelf on the BOTTOM of you traps?  How’s your lumbar curve?  Do you breath correctly?  Do you hit full depth?Do you initiate hip drive on the way up?  All these questions and more will be answered during this area.  Check out this vid, courtesy of Coach Rip…


5 Rounds For Time

5 back squat (185/135)

10 Wall Ball sit ups (20/14)

20 Double Unders

Log results/thoughts to comments/

Cash Out:

Roll out back

Hip flexor stretch on wall, also known as couch stretch

2 minute each side for the couch stretch

Friday 20120224 Open Workout

Posted: February 23, 2012 by totactfit01 in Uncategorized


Muscle Up practice.

Work on the techniques we went over last week.


For time

Sumo Deadlift High Pull (75/55)/KB swings(1.5/1)

Alternating between the two for reps of..


So 40 SDHP, 40 KB swings, 30 SDHP, 30 KBS, ect…

Cash Out

Back roll out

Pigeon pose

3 min each


One of our own, Brooke Bynum knocking out WOD 1 of the CrossFit Open.

For those who haven’t heard, we can now validate Open WOD scores.  Judging will be handled by Coach Dave and Coach Marco.  More details to come next week!

Thursday 20120223 Open Workout

Posted: February 22, 2012 by totactfit01 in Uncategorized

CrossFit Open Workout 1

From the Games Website:

Complete as many reps as possible in 7 minutes of:


Video courtesy of and

Movement Standards

Burpee At the bottom position, the Athlete’s chest and hips must touch the ground.

At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Additional Notes

The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

For those wanting to record your WOD for submission for the Open…

Video Submission Standards

All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, film the measuring of the target to be 6 inches above the Athlete’s max reach. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so that it is clear that the hips and chest are touching the ground at the bottom position and the hands can be see touching the target.

For more details and a link to a example of a valid video submission link, read this.


Also, the pdf has a score card with it.  Do us, the coaches a favor and print one out if you can.  If not, we will try to have extras.

If you want your workout recorded for submission, we ask you to please bring in something to record the WOD with.  If you do not have anything to record with, the coaching staff will do its best to have extra recording equipment.

We plan on running at least two heats, as this will ensure EVERYONE has someone to count their reps.

Wait, wait,…yep,…it’s official,… I’m frickin’ excited!

Wednesday 20120222 Open Workout

Posted: February 21, 2012 by totactfit01 in Uncategorized


Midline awareness

Notice the position of the bar in the top position.  Bar is directly overhead.  This is what we call direct midline.  Perfectly over the center.  Notice bar postion at the bottom.  Bar is still over midline, which is now over the hills.  This drill will help you feel the shift.


8 rounds

45 sec max calorie row

45 sec max DU (No time break between rower and DU)

90 sec rest


Lowest calorie score added to lowest DU total

Record results/thoughts to comments/

Consistency on this is key!

Another great vid from the folks at Concept2Australia.  this one on common Rowing Technique Errors.  Does your rowing look anything like what you’re seeing in here?  If so, key in on the fixes and make your rowing motion the most effective it can be.

Cash Out

Low back roll out

Abductor stretch 3 min each

If you haven’t registered for the 2012 CrossFit Open yet, why not?  It’s the programmed WOD every Thursday for the next 5 weeks.  Might as well see how you fair against the rest of the world!  We’ll even help you film it to submit your results.

Go here

Logo courtesy of

Tuesday 20120221 Open Workout

Posted: February 20, 2012 by totactfit01 in Uncategorized


Kipping pull up progressions, technique

Good video from CrossFit Santa Cruz on controling your swing in the kip

Read the attached CrossFit Journal issue on kipping.

CrossFit Journal on Kipping Pull Ups

Notice how she opens the shoulders at the front and pushes away from the bar on the back.  From here, violently pull yourself to the bar, using a kip.  Chin must go above the bar with head in neutral position, no craning of the neck.  Do not count rep if you do!



100 pull ups

100 push ups

100 sit ups

100 squats

Exercises are done in order.  You have to finish all reps of one exercise before going on to the next.

30 min cut off

With the cutoff set, if you need to scale, the goal is to try to finish at or before the time limit.  If  you scale back reps and finish in 5 minutes, guess what?  You scaled back WAAYYY to much.  If you go RX’d and only get through one exercise by the time limit, guess what?  You should have scaled.

The coaches will help you determine your scale if needed.  Once it is set, do everything you can to not deviate from it.

Scaling is meant to improve your performance, not make the WOD easy.  Be smart, check your ego at the door, but go all out!

Cash Out

Deep squat w abductor stretch

Flagpole stretch lats

Monday 20120220 Open Workout

Posted: February 19, 2012 by totactfit01 in Uncategorized

There wil be no scheduled classes due to the holiday, but I have a feeling one or two coaches will be popping in through the day (I’ll be there around 0900)


Skill/Strength work

3 position snatch pulls

We will be doing power snatches from…

The hang position

The RDL (above the knee)

From the ground.

The key is to find the explosion point on each.


CrossFit Journal Demo of snatch position


Power Snatch – 1,1,1,1,1,1,1  start at 60% of 1 rep max (if you have one.  If not, you’ll find a good starting point in the warmup) and try to move up in weight every set.  Sets will be 2 min apart.

As in this video(courtesy of, ensure each rep is successful.  Meaning, your arms are locked out when you hit your quarter-squat landing.  Then, and only then, do you stand all the way up.  If you do not get a SUCCESSFUL rep, you do not move up in weight.

Cash Out

Band stretch Lats

Band stretch hamstrings

Friday 20120217 Open Class Workout

Posted: February 16, 2012 by totactfit01 in Uncategorized

Skill/Strength Work

Dynamic Box Squats

Every Minute On the Minute for 10 min

2 Box Squats

These will engage the posterior chain like nothing else!  They will also stress the explosive fast-twitch muscle fibers.  Why is that important?  You want to be stronger?  Sprint faster?  Get that viloent pull to do a sucessful kipping pullup?  Fast-twitch fibers, my friend.

Important things to remember.  Fully warm up your hips and low back.  Wouldn’t hurt to come in a little early and start this on your own.

For box depth, ensure when seated, your hip crease is right at 90 degress.  That said, the box may only be a stack of bumpers.

Two major focuses here LEGS and BACK!  Keep them tight through the movement.  No relaxation in the sitting position – this is a must!  Each rep is separate – meaning reset yourself each time.

Sit to box with legs tight and back tight – Explode up! Dynamic piece is the execution piece that makes this a huge assistance exercise to the squat.  We’ll take a few sets with light weight to get you used to this.

Work up to using roughly 70% of your 1RM for regular back squat.   But remember, key is dynamic EXPLOSION!

Videos courtesy of Westside Barbell and Train to Hunt



15 unbroken Wall Balls (20/14)

If you break up the WB, you must start over on that round

200m run

Post weight used in box squats and WOD time to comments/

Cash Out

Pigeon pose deep lunge on box 2 min each per leg