Archive for December 5, 2012

Thursday 20121206 Open Workout

Posted: December 5, 2012 by totactfit01 in Uncategorized





Toe to Bar Efficiency

Video courtesy of CrossFit HQ.  Chris Spealler and Matt Chan going over efficiency points for Toes to bar.  As shown in the video, it starts with efficient Knee to Elbows.  The key to that is dropping the feet straight down instead of in a wide arch.  It gets you into your swing and allows you to start the next rep quickly.  So, this can then be translated over to Toe to Bars, where the start of the move is the same with a kick at the end to hit the bar.  Give it a try!

Bar Facing Burpees

Video courtesy of Andrea Ager.  Andrea talks Bar-facing burpees at the 2:11 mark.  The main point is not wasting energy getting into the jumping position.  And notice in Andrea’s method of doing the long step, she still has her hips come up off the ground first.


1 Squat clean @ 185/115
2 Bar-facing Burpees
3 Toe 2 Bars

Post completed rounds to comments/



Assistance Work

4 Rounds-10 KB Sit-up(1.5/1) -100M Sprints



Cash Out:

Roll out Lats and lower back



TactFit Games add

As promised, here’s the info on the TactFit Games.  The competition will be on Sunday, January 20th, 2013.  It will be teams of 4 (2 guys, 2 girls).  We will have a scaled and an RX’d division.  We will be inviting teams from surrounding affiliates so this is the perfect time to rep TOTF!  Get your teams together!  We’ll have the registration sheets in the TactFit area in the next day or so.