Archive for September 11, 2012

Wednesday 20120912 Open Workout

Posted: September 11, 2012 by totactfit01 in Uncategorized
IF YOU ARE PLANNING ON ATTENDING THE THROWDOWN THIS WEEKEND AT FIT2FIGHT PLEASE GO TO THE EVENTS PAGE ON THEIR FACEBOOK SITE (located here http://www.facebook.com/#!/events/350214658391350/)  IF YOU DON’T HAVE A FACEBOOK ACCOUNT EMAIL  EITHER COACH D OR THE TOTF GMAIL ACCOUNT BY COB WEDNESDAY.  I WANT TO GET THE LIST TO NICK SCOTT NO LATER THAN THURSDAY.  DON’T FORGET, BRING $5 WITH YOU!  FOR THOSE WHO HAVE NOT SEEN THE EVENT BRIEF, GO HERE http://vimeo.com/48663803

TOTF Community Service Piece

10 min AMRAP:

Fix Mats/ Clean Equipment*

This is a community builder day.  As our athletes, you are part of our CF TOTF family.  As such, we’d like you to take ownership of the area that produces such great moments for you.  Think of all the buckets of blood sweat and tears you’ve poured in our humble little area….and help us clean them up. 🙂

* The way we will break it up is the 0600 class will cover spraying down and wiping off the bars, Pull Up rig and power racks.  The 1730 class will handle pounding the mats back in place.  This will be followed by….

WOD:

For Time:
1000 Air Squats
cut off = 35 minutes

Post time to comments/www.logwod.com

Video courtesy of CrossFit HQ

The Air Squat is one of the basic fundamental movements of CrossFit.  It seems so simple, but there are certain things you must remember for a safe, effective, proper Air Squat

 -Maintain Good Lumbar Curve

-Keep the weight in the heels

 -At the bottom, the crease of the hip must go below the knee (unless you have mobility issues)

 -Keep your torso vertical, raise arms to assist (as well as give balance)

 -Knees track out over the knees (don’t let them cave in)

-Keep a neutral gaze

 -Avoid the dreaded butt wink by maintaining hip control through the whole movement instead of letting yourself collapse at the bottom

-At the top, fully open hips.  Dont have an immature squat

Cash Out:

Tabata Roll out.  Do 2 rounds of 20 sec on 10 sec rest of :
Quads

Glutes

Hamtrings

Calves

Some of our CF TOTF crew at the MudZilla event last Saturday.  Way to rep TactFit out there guys!