Archive for December, 2012

Tuesday 20130101 New Year’s Day WOD

Posted: December 31, 2012 by totactfit01 in Uncategorized

2013-happy-new-year

Welcome to 2013 TactFitters!  What better way to kick in the New Year than to kick some ass in the gym!

So, for your enjoyment, today’s WOD will be…

 

WOD:

Fight Gone Bad – Championship Bout

5 Rounds For Total Reps:

-1 min Wall Ball (20/14)

-1 Min Sumo Deadlift High Pull (75/55)

-1 Min Box Jumps (24/20)

-1 Min Push Press (75/55)

-1 Min row for Cals (1 cal = 1 rep)

-1 Min Rest

Score = total reps + total row calories

Post score to comments/LogWOD

 

Video courtesy of CrossFit HQ.  Coach Glassman explaining how Fight Gone Bad came to be.  Today’s version will be the Championship Round version, meaning we will be going for 5 rounds rather than 3.  Come get some!

 

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Monday 20121231 New Year’s Eve WOD at 0900

Posted: December 30, 2012 by totactfit01 in Uncategorized

TactFitters!  Come get in your last WOD of 2012 at 0900 with Coach Bryan!

2013_new_years

Strength:

Pause squats

8 sets of  2 w/ a 3 sec pause

Use 60% 1RM for Back Squat

 

Set starts every 2 minutes

Post weight used to comments/LogWOD

Wth the pause squat, you need to come to a complete stop at the bottom.  No bouncing!  Keep that torque on the legs to stay coiled up like a spring, ready to explode!  Count one-one thousand, two-one thousand, three!  Then EXPLODE up!

WOD:

3 Rounds For Time:

21-15-9

-Slam Balls

-Pull Ups

Barbell Farmer’s Walk (95/65 per side) length of the mats between each movement

(so 21 Slam Balls, Farmer’s Walk the length of the mats, 21 Pull Ups, Farmer’s Walk back the length of the mats, etc..)

3rd round ends with FW after 9 pull ups.

Post time to comments/LogWOD

Video courtesy of Billy Richards.  For the Barbell Farmer’s Walk, you need to balance a barbell in each hand for the length of the walk.  What I would do in your warm up is find the center of the bar, mark it with tape so you know where to grab.  Will save you having the bars see-saw up and down.

Extra Credit:

Dumbbell Bench Press, one arm at a time, while half off a bench.

Lay on a bench with edge of bench splitting your body in two.  Hold a DB in arm that is hanging off of the bench.  Plant the foot on that side firmly on the ground, and set other foot on bench.  Free hand lays right on stomach, does NOT hold bench.  Concentrate on full range of motion with DB.  Weight should not be overly heavy, but due to position, you will have to keep the core extremely tight to maintain control.  8 reps per side.

Cash Out:

3 Sets of 8-10 Reps – Glute-Ham Raises

Saturday 20121229 Open Workout @ 0900

Posted: December 28, 2012 by totactfit01 in Uncategorized

Strength:

Build to a heavy Snatch Balance

Then…

Every Minute On the Minute for 8 minutes, 1 Snatch Balance w/that weight

Then…

2 attempts at full snatch w/same weight

Post weight to comments/LogWOD

 

Video courtesy of CrossFit HQ.  Warning, a little bit of adult language thanks to Coach Bergener.  Coach walking Dave Lipson and Nadia Shatila through a snatch balance drill.  An impprtant point Coach makes here applies to both the snatch balance and the snatch.  When you land in either the snatch balance or the snatch, your feet need to land the same place you have them when you overhead squat. DO the drill he had them do.  Do a few overhead squats, take note of where your feet are.  Move the feet then into the jumping position.  Now, do a few snatch balance.  Make sure the feet land in the same place you just had them during the Overhead Squat.
One difference in our world and Coach Bergener’s world, we use collars always! 🙂
Another important point on the snatch balance, you have to get your body down FAST!  Use the arms to push the body down as well.

WOD:

“Jerry”

1 Mile Run

2K Row

1 Mile run

Post time to comments/LogWOD

JErry

Picture courtesy of CrossFIt HQ.  Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Extra Credit:

2 sets of 3 reps Snatch Pulls from the hang @ 105% of 1RM

Cash Out:

Banded Overhead shoulder position stretch – 2 min per side

Friday 20121228 Open Workout

Posted: December 27, 2012 by totactfit01 in Uncategorized

Strength:

3 sets of 5 – Weighted Chin-ups (add 5# to weight used on 12 Dec)

15 Minute cutoff

Post weight used to comments/LogWOD

WOD: “Dead Running”

3 Rounds For Time:

 10 Reps – Dead Lift (225/165)

 400M run

Post time to Comments/LogWOD

Extra Credit:

3 attempts at max hold dead hang from fat bar on pull up rig. Rest equal time (ex, hang one minute, rest one minute before next attempt)

Cash Out:

Romanian Dead lift –  4 sets 10-12 reps w/40% of Dead lift 1RM

Video courtesy of CrossFit BN.  I like this demo for the RDL technique.  Big thing is keep the shoulders back, hinge at the hips, keep tension on the hamstrings. For range of motion, we recommend top bottom of the knee, but let your flexibility dictate. If you lose tension, you went too far.

TactFit Games 2

TactFit Games Update:  We are up to 10 teams in the RX’d division and 8 teams in the Scaled division.  If you haven;t signed up, do so quickly so you don’t miss out!  We have some good competition coming!  We will have members of both the winning teams at the Heartland of America CrossFit comp and CFO’s Snow Bowl Open.  Not to mention a good handful of Regional-level athletes from the Midwest.  Come out and take ’em on!  Let’s show them what TOTF can do!  Or come out and compete just to have fun!  It’s going to be epic!

Thursday 20121227 Open Workout

Posted: December 26, 2012 by totactfit01 in Uncategorized

Strength:

Bench Press -4 sets of 4

Add 5# to weight used 11Dec

 

Set starts every 3 minutes

Post weight used to comments/LogWOD

WOD:

20 min AMRAP:

5 ring dips

10 Barbell roll outs

15 Double Unders

 

Post rounds completed to comments/LogWOD

Extra Credit:

100 Pistols (alt leg each rep)

For time.

Build on skill from 13Dec (meaning if you had to scale, use that scale for these)

Cash Out:

Weighted GHD sit ups – 4 sets 8-10 reps

Video courtesy of Rogue Fitness.  2012’s 2nd Fitness Man on the Planet, Matt Chan shows proper form for the sit up.  With today’s version, the only difference is you will try to add a little extra load.  That can be either a plate (2.5, 5, 10, 25, or 45), a dumbbell, or a kettle bell.  The key points Matt hit still hold true.  Maintain mid line stability with a neutral spine position (don’t hyper extend your back, so don;t stick your ribs out), and ensure you get that sharp knee extension to assist you on the way up.

Wednesday 20121226 Open Workout

Posted: December 25, 2012 by totactfit01 in Uncategorized

AMRAP nutrition

Pic courtesy of AMRAP Nutirition.  Time to take a break from all your new toys to get a good WOD in!

 

Strength:

Overhead squats 3×5 @85%

15 min cut off

Post weight used to coments/LogWod

Video courtesy of CrossFit HQ.  Team leader of 2012 Game Affiliate Cup winner, Hack’s Pack UTE’s Tommy Hackenbruck going over some tips for having the ideal overhead position.  When we tell you Active Shoulders, don’t just shrug up.  Roll the elbows under and point the armpits forward.  This engages the lats as well, giving you the most stable position and also ensuring external rotation on the shoulders

WOD:

7 Rounds, Not For Time:

-2 Front Squats @ 5RM*

-3 weighted box jumps w/KB (30/24 box)**

*Should be close to what you used last Monday, click here for a reminder

**Can either hold KB across chest or one small one in ea hand.  Start low on the height during practice.  Also, be careful coming back down from the box.  To save the knees from taking the extra stress of landing from a jump with added weight, step down

Extra Credit:

Wall Walks 2 sets of 10

Video courtesy of CrossFit Hove.  Walk yourself up the wall until you are completely upside down.  Try to make your chest touch the wall, hold that active shoulder position (just like in the Overhead squats, also hollow out the abs), then walk yourself back down until you are back in a push up position.

Cash Out:

3 sets, max rep unbroken pull ups (any version)

Tuesday 20121225 Christmas home WOD

Posted: December 24, 2012 by totactfit01 in Uncategorized

Merry Christmas TactFitters!

From all the coaches to all of you, may your holiday be filled with joy and love.

Here’s a little something to do at the house before that big Christmas dinner….

4 Rounds For Time:

25 Iron Mikes (Jumping Alternating Lunges)
25 No-Jump  Burpees (Up-Downs)
25 Jump Squats
25 Dive Bombers

Post time/well wishes to comments

TOTF 12 Days

Big thank you to everyone who came out to do the 12 Days WOD yesterday.  You guys rock!