Archive for January 18, 2013

Saturday 20130119 Open Workout @ 0900

Posted: January 18, 2013 by totactfit01 in Uncategorized

NOTICE: The TactFit area will be closed at 1500 Saturday and will remain closed to the public until the completion of The TactFit Games.  We apologize for any inconvenience.

 

TactFit Games trophy

So, who’s going to win it?  Come out this Sunday from 0900-1700 for the Inaugural TactFit Games!  It’s going to be an awesome event!

Couple of quick notes:

Opening Ceremony starts at 0900.  First heat for WOD 1 in the Pool area will begin at 0930.

Spectators:  Please do not bring food into the Field House.  If you need food, please hit the Food Court over in the BX.

Athletes:  You can bring food, but must keep it in a cooler.  We will have an athlete’s area for you to leave it.

Attire for Athletes:  For Pool WOD, proper swim wear (one or two piece swim wear) is required.  While anywhere otside the pool, at a minimum, shorts, shirt and shoes must be worn.  Even during WODs, shirts must stay on. 

For our guests: Conduct while in the Field House:  Common courtesy.  No derogatory comments to anyone.  No inappropriate behavior.

 

From all of us in the TOTF Staff, I thank every one of you that are either competing or watching.  We hope this is the first of many events we will put on.  As always, we look to help build both the community on base, and the local CrossFit community as well.

 

Back to Saturday’s WOD….

WOD:

“Roy”
5 Rounds For Time:
15 Deadlift (225/135)
20 Box Jumps (24/20)
25 Pull ups

Post time to comments/LogWOD

Roy

Picture courtesy of CrossFit.com . Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

 

Cash Out:

2 rounds of 1 minute dead hang from pull up bar (decompress the spine)

 

 

Extra Credit (done on your free time):

Row 1K.

Work technique, don’t worry about time. Focus on a good stroke rate with strong pulls.

TactFit Games WOD 1 Demo

Posted: January 18, 2013 by totactfit01 in Uncategorized

For those competing this weekend, here is a demo of WOD 1, “Sink or Swim”