Archive for August 12, 2012

Monday 20120813 Open Workout

Posted: August 12, 2012 by totactfit01 in Uncategorized


Spend 10-15min working on Double Unders

Use “Goldie Locks Continuum*”

Our own Coach Ben Yates going over the Golidlocks Continum.  As with the story of Goldilocks, she first found stuff too far to one extreme and then too far to the other one.  It wasn’t until she found that perfect mix (the just right) that she found what she wanted.  Think of your rope speed in this same manner.  You don’t want the speed so fast that your feet can’t keep up, but you also don’t want it so slow that you can’t get the rotations under you between jumps.  Find that Just Right speed.  To keep your rope speed going, relax the shoulders and arms, keep your core tight, make the spin come from the wrists.  As far as the jump goes, jump straight up.  Imagine a ceiling only an inch to and inch and a half above your head.  Try to hit the top of your head to that ceiling every time

3 Attempts Max DU

Put highest unbroken set to comments/

-Let’s see some new PR’s



For Time:

Run 800m

Run 400m backwards

Run 800m

Run 400m backwards

Post time to comments/

Picture courtesy of

In honor of USAF SSgt Travis L. Griffin, 28,  who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.  Travis is survived by his son Elijah.

Thanks to Chris Jones:  For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: “Sergeant Travis Griffin Family Fund” Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

Cash Out:

3X “The Box Obstacle*”

We will be working multi-depth jumps.  The key to this is a quick stretch reflex at the bottom of your jump to go right back into the next jump.  See the below video courtesy of CrossFit Omaha for what we are looking to do.  You’ll be going through the line of jumps three times.