Archive for February, 2013

Friday 20130301 Open Workout

Posted: February 28, 2013 by totactfit01 in Uncategorized

Day 29 of the 100-Day Burpee Challenge!

When do you do your Burpees?  First thing in the morning?  Before the class?  After the class?  Through the day?  Before bed?  What works best for you?  Discuss in comments


Clurpee AMRAPs!


5min AMRAP:
-Dumbell Burpee, Squat Clean, Thruster (70/55 for Firebreathers) (55/35)

-Rest 5min-

3min AMRAP:
-Dumbell Burpee, Squat Clean, Thruster (70/55) (55/35)

-Rest 3min-

1min AMRAP:
-Dumbell Burpee, Squat Clean, Thruster (70/55) (55/35)

Score = Total Reps

Post score to comments/LogWOD

Video courtesy of James Jowsey Training (don’t count the first rep as he forgot the burpee).  The Dumbbell Burppe-Squat Clean-Thruster (sometimes called a “Clurpee”.  Don’t ask me, I just report it) is just what it sounds like.  Grabbing a pair of dumbbells, dropping down to a full push up, standing back up with dumbbells in hand, do a squat clean, and come up into a thruster.  As you can see above, you’ll be going through three separate AMRAPs, meaning you need to find a pace that will allow you to move through the entire time of each AMRAP.  Find it and don’t stop!

Cash Out:

Couch Stretch 2 min per side

Comp Piece (done after regular class):

Rest Day

Will and Mieke

Coaches Will and Mieke getting work done at CrossFit North Redlands in Cali.  When you’re on the road, do you hit other boxes around the country, or other parts of the world?  If you do, snap a picture and send it to our gmail account.  We’d love to post it here on the site.  It looks even better if you’re hitting a hand stand.  Just sayin’…..

Thursday 20130228 Open Workout

Posted: February 27, 2013 by totactfit01 in Uncategorized

Day 28 of the 100-Day Burpee Challenge!

Do them before you get to the pool, unless you like doing them on concrete…


ISR Crossfit

Pool Day!

Pic courtesy of ISR CrossFit.  Grab your swim suit, and meet over at the Filed House Pool.  Class times are still  0600, 1130, and 1730 today!



5 Rounds For Time:
Swim 200yds
60sec Hollow body hold
15 Hand Release Push Ups


Video courtesy of Gymnastics WOD.  Carl Paoli demonstrating a good set up and execution for the hollow body hold. 


Cash Out:

5 min tread- float on back



Firebreather Piece (done after regular class):

A. Max distance underwater swim ;3 attempts

B. 3 rounds 50M sprint – 2 min rest between



Was an honor putting the Marine detachment through an intro to TactFit workout.  You guys got heart!  Hope to see y’all again real soon!  And big shout out to Coaches Gavin Tullos, John Hendricks, Bridgett Kramer, and Homar Sanchez for helping me out with this.

Wednesday 20130227 Open Workout

Posted: February 26, 2013 by totactfit01 in Uncategorized


Deadlift 3 sets of 5  (use same weight all 3 sets)

(add 5lbs from weight used 12Feb2013.  Click here to refresh your memory)

-15 minute cap

Post weight to Comments/LogWOD



Pic courtesy of CrossFit Invictus.  Throw back to the 2009 CrossFit Games held in Aromas, California.  The first step to this year’s CrossFit Games begins in a week in the CrossFit Open.  Have you registered yet?



For Time:
1 round Bear Complex (use bodyweight)
50 Double Unders
25 Wallballs (20/14)
25 Chest 2 Bar Pull ups
1 round Bear Complex (use bodyweight)

Post time to comments/LogWOD


Video courtesy of CrossFit One World.  As a reminder, one round of Bear complex consists of seven reps of a string of moves in this order…

Power Clean/Front Squat/Push Press/Back Squat/Back Push Press

You must show hip fully open after the Power Clean, before you can begin the front squat.  You CAN combine the front squat and push press into a Thruster, and combine the back squat and back push press into a Back Thruster. 

Goal in this WOD is to go FAST!


Cash Out:

-Group Challenge: Timed bar hang…. Last person hanging wins!

followed by…

-4 sets of 12 Reverse Hypers


Comp Piece (done after regular class):

A. Establish Max Muscle Snatch

B. 3 rounds not for time:

-3 Power Snatch @ 90% of Muscle Snatch  Max

-8 Alt. DB Turkish Get-ups (load to personal preference)

Tuesday 20130226 Open Workout

Posted: February 25, 2013 by totactfit01 in Uncategorized

Day 26 of the 100-Day Burpee Challenge!

Do them in your pre-warm up and get them out of the way for the day!


With the current NFL Combine going on, we thought it would be a good time for us to test your skills in some of the drills seen in the Combine.  Even if you’ve never played a day of football in your life, I want each of you to take away from this, that to be athletic in ANYTHING, there are numerous skills you must try to perfect.  The Combine Drills touch on a few…


NFL Combine:

2011 NFL Scouting Combine - Day 2Ed DicksonPics courtesy of the NFL

Event 1: 50M sprint – two attempts – record best time
Event 2: 225/150 Bench Press Max rep – record reps
Event 3: Vertical Jump – 2 attempts – record best height
Event 4: Broad Jump – 2 attempts – record best distance
Event 5: 3 Cone Drill – 2 attempts – record best time
Event 6: Shuttle Run – 2 attempts – record best time

Post all results to Comments/LogWOD


Breakdown of the events:

Event 1 – The 40-yard dash is the marquee event at the combine. It’s kind of like the 100-meters at the Olympics: It’s all about speed, explosion and watching skilled athletes run great times. These athletes are timed at 10, 20 and 40-yard intervals. What the scouts are looking for is an explosion from a static start.  For our purposes, we will do a 50M sprint.

Event 2 – The bench press is a test of strength — 225 pounds, as many reps as the athlete can get. What the NFL scouts are also looking for is endurance. Anybody can do a max one time, but what the bench press tells the pro scouts is how often the athlete frequented his college weight room for the last 3-5 years.  We will scale as needed for this one as well.

Event 3 – The vertical jump is all about lower-body explosion and power. The athlete stands flat-footed and they measure his reach. It is important to accurately measure the reach, because the differential between the reach and the flag the athlete touches is his vertical jump measurement.

Event 4 – The broad jump is like being in gym class back in junior high school. Basically, it is testing an athlete’s lower-body explosion and lower-body strength. The athlete starts out with a stance balanced and then he explodes out as far as he can. It tests explosion and balance, because he has to land without moving.

Event 5 – The 3 cone drill tests an athlete’s ability to change directions at a high speed. Three cones in an L-shape. He starts from the starting line, goes 5 yards to the first cone and back. Then, he turns, runs around the second cone, runs a weave around the third cone, which is the high point of the L, changes directions, comes back around that second cone and finishes.  See video below (courtesy of K Bands Resistance)

Event 6 – The short shuttle is the first of the cone drills. It is known as the 5-10-5. What it tests is the athlete’s lateral quickness and explosion in short areas. The athlete starts in the three-point stance, explodes out 5 yards to his right, touches the line, goes back 10 yards to his left, left hand touches the line, pivot, and he turns 5 more yards and finishes.  See video below (courtesy of K Bands Resistance)


Cash Out:

Mobility!  Pick two drills from the posters and work 5 minutes each



Comp Piece (done after regular class):

A. Front Squats: 2×4 @ 80% of 1RM
B. Every 30sec. for 12 rounds; 1 Full Clean @ 60% of Front Squat 1RM (if not caught in the bottom of a front squat- no rep)
C. 50 pistols for time

Monday 20130225 Open Workout

Posted: February 24, 2013 by totactfit01 in Uncategorized
TOTF Gear Sale
Programming Note:

You will see a slight change in the listing for our Open workouts.  We have decided to add an extra element for those looking to push themselves further for Competition preparedness.  There will be an additional piece listed for these Comp athletes, but that piece will be for them to do either before or after the class.  Those looking to do the Comp Piece will still warm up, do the S/S/S piece, and WOD along with everyone else (in some WODs, there may be a higher bar set, weight-wise for the Comp folks).  If you to do the Comp piece after that, you can break off after the WOD.  If you do it earlier or will do it later in the day, then you will do the Cash Out with everyone else too.

We will layer (in regards to volume) the comp piece over the Open piece.
Light days will consist of Olympic (Oly) lifting with low load. The focus will be mechanics and fundamentals such as: getting into the bottom of the snatch correctly, triple extension, or hitting a powerful lockout in a jerk vs. pressing out.
Medium days consist of Gymnastics and or Oly variations. Then gymnastics can be anything from strengthening body weight movements, skill improvement, to skill transfer. The Oly variation is a medium load that is or has a direct correlation to improving Olympic lifting.
Heavy Days are concentrated on heavy load and hitting strength work in the Oly lifts.
Rest days are either no extra work or simply an active recover: yoga, jogging with a silent “j”, or playing with the dog/kids.

The layout on top of the week is as follows:
Monday: Light
Tuesday: Medium
Wednesday: Heavy
Thursday: Medium
Friday: Rest
Saturday/Sunday: Heavy (if you can’t make Saturday, it will be the same workout on Sunday)

The goal here is to give those looking to compete extra work in skill movements.  These extra pieces are going to be set with a purpose to improve performance, not just make you workout longer.  But, know that this extra piece will make you have to be around longer than the scheduled one-hour class.  If you want to stick around for these pieces and have questions, speak to the coach on staff.  We will do our best to try to have a coach present to assist after class, but if it is not possible for a coach to be there for the extra piece, we still want to make sure you do this piece safely, so please don’t hesitate to ask for guidance.

Now, back to Monday…..

Day 25 of the 100-Day Burpee Challenge!

A quarter of the way there!


15 minutes to find your 3-Rep Max (3RM) on Strict Press

Post highest successful 3-rep set to comments/LogWOD


Compare numbers to 31May2012 (Click here to refresh your memory)

Do reps of 7, 5, 5, 3, 3 increasing weight each set.

Video courtesy of Paradiso CrossFit

If you need to pause during set, do it at the top of the press (active shoulders) and use stretch reflex at the bottom of each rep.  Stopping at the bottom allows the shoulders to roll forward.  Use stretch reflex, but DON’T bounce!


5 Rounds For Time:
1 Power clean
2 Push Presses
3 Thrusters
4 Push jerks

Use 165/115 for all movements

Post time to Comments/LogWOD

Cash Out:

3 sets of Bulgarian Split Squats

Video courtesy of High Point Strength.  Basic set up for Bulgarian split squat is bar is on the back like a back squat.  Have a bench or box behind you, put one foot on box/bench.  Squat with other leg.  Still get crease of the hip below the knee.  Do 5-8 reps per leg.  Try to increase weight each set

Comp Piece (done after regular class):

A. Find box jump max height- no more than 10 attempts

B. 10 rounds of 30sec hanging L-sit hold –  rest as needed between rounds

Oh,  and hanging L-Sit means, hang from a pull-up bar….if that wasn’t clear before…

Saturday 20130223 Open Workout @ 0900

Posted: February 22, 2013 by totactfit01 in Uncategorized

Day 23 of the 100-Day Burpee Challenge!



Take two drills from the Mobility posters and spend 10 minutes on each



Every Minute on the Minute for 18 minutes

Odd Minutes: 20 double unders

Even Minutes: 5 push jerks  115/75

If you are unable to do either the 20 double unders or 5 push jerks before the minute sounds, finish the reps you were on, then rest until the start of the next minute.  With this WOD, we’re shifting down a gear this weekend with the Open less than two weeks away.  If you need any additional work after this, feel free to work goat work


Cash Out:

More Mobility!  Pick one more mobility drill and spend 10 more minutes on it



courtland level one

Pic of Coach Courtland repping TOTF at his Level One Certification.  So thankful for folks like Courtland who put in the time each week to keep this program going.  Without people like him, we couldn’t hold as many classes as we do.  So, if any of you have ever considered helping out this great program and want to help others reach their fitness goals. talk to any of our coaches.  As an all-volunteer force, we are always glad to have more volunteeers.

Friday 20130222 Open Workout

Posted: February 21, 2013 by totactfit01 in Uncategorized
ANNOUNCEMENT:  Offutt is on a two-hour late reporting for Friday. Therefore, the 0600 class for Friday is cancelled. We apologize for any inconvenience. Drive Safe! As of right now, the 1130 class is still a go. If that changes, we will update

Day 22 of the 100-day Burpee Challenge!

548320_10151099855665482_1536511810_nCoach Mieke will be doing her’s (while in Cali).  Are you doing yours?


20 Minutes to Establish a 1-Rep Max (1RM) on Full Clean

Post highest successful lift to comments/LogWOD

I would suggest doing sets of 7, 5, 5, 3 before going into 1 rep sets.  Work your weight up!

Video courtesy of Rogue Fitness.  Matt Chan demonstrating the full squat clean.  Unless otherwise annotated, if we show Clean for any part of our workout, it’s a full squat clean.  The only thing I would correct on Matt’s description is, unlike a deadlift, with the clean, you’ll drop the hips lower in the set up to keep your chest up.  Remember to explosively open the hips (JUMP!) and then pull your body under the bar, quick elbow whip, and  drop quickly to the bottom of a front squat.  Movement ends when you stand back up, hips fully open.


Row For Distance:

10 Sets of 30 Second Sprints

Work: 30sec Rest: 2min

Post total distance to comments/LogWOD

Post best individual effort to comments as well

With the two minute break, your goal here is to go all out in the 30 seconds.  This is a SPRINT!  Break some records!

Video courtesy of the CorssFit Journal.  When it comes to rowing in CrossFit, there are three common errors: early back opening, early arm break and the extreme layback.

When the back opens early in the stroke, much of the hip drive is missing, says Shane Farmer of CrossFit Rowing. The legs and hips should work in harmony, he explains.

“As the legs get close to finishing, then we’re going to kick our hips in to continue momentum and help us finish the stroke,” Farmer says.

He adds that keeping a nice posture is key.

In the early arm break, Farmer gives a shout-out to Olympic weightlifting coach Mike Burgener.

“When the arm bends, the power ends,” Farmer says.

The arms fatigue quickly, he notes, but they don’t need to.

In the extreme lay-back—where some athletes pull the handle all the way to the face—power is lost, Farmer explains.

“We see this at almost every single competition, and I’m here to tell you that is not how you get length in the stroke,” he says.

Get long at compression in the front, he says, while keeping the knees just under the arms, the hamstrings loaded and the back tight.

Cash Out:

4 sets of 10 Glute-Ham Raises

Extra Credit (Done On Your Own Time):

5 sets 3 reps of heavy clean grip high pulls

Thursday 20130221 Open Workout

Posted: February 20, 2013 by totactfit01 in Uncategorized
ANNOUNCEMENT:  We will be following Offutt AFB guidance for any snow delays, early releases, etc… So, if there is a late reporting posted before the start of the 0600 class, class will be cancelled.  If there is an early release before a later class, any classes for the rest of that day will be cancelled.  Please check the Base Weather Line for updates prior to heading in.  We will also update our Facebook page with any weather updates.

Day 21 of the 100-Day Burpee Challenge!

get ’em done people!

Team WOD:

For Time:   (Teams of 3. One person working at a time)
100 Sit ups
100 Double Wallballs (20/14)
100 Box Jumps
100 Sit ups
100 Sledgehammer Swings
100 Push Jerk (95/65)
100 Sit ups

Yup, you read right, that’ll be 300 sit ups in this WOD!  Therefore, to keep your low back, pelvis, etc.. safe, use an ab mat and do them butterfly.

Video courtesy of Reebok CrossFit One.

Set Up
– Sit on the floor with the soles of the shoes touching, legs butterflied out to the side
– Take an AbMat and place it on the ground behind the butt

– Sit back so the ab mat the void of the lower back with the ground (mimics the natural s-curve of your spine)
– Bring the arms overhead while lowering to the ground and touch the floor behind
– Using the arms, sit up and touch the tops of the toes so the torso is at a 90 degree or less angle to the hip


Video courtesy of Rogue Fitness.  Matt Chan demoing the Double Wall Ball (or 2 for 1 wall ball)


So, break up the reps between the team however you want.  But, you cannot move on to the next movement until all reps are complete on the current movement.

Post your team member names and time to Comments.  Also, put in what you thought of the WOD.  Did you have fun?  Was it challenging?  What was your team’s strategy?  Team name?  Did you team up with someone you didn’t know?  What was there name?  The only way I know we’re doing right by you is if I hear back from y’all! 🙂

Cash Out:

5 sets of max rep ring dips

Rest as needed between sets

Extra Credit (Done On Your Own Time):

5 sets of max rep fat bar pullups (strict)

Rest as needed between sets


Have you been struggling with Olympic Lifts?  Just not getting the Snatch or the Clean and Jerk?  Guess what?  USAW is coming out to Offutt AFB March 16th and 17th for a Level One Sports Performance Coach Certification Course.  Cost is only $495.00  Click on the above picture for the registration page.

Wednesday 20130220 Open Workout

Posted: February 19, 2013 by totactfit01 in Uncategorized

Day 20 of the 100-Day Burpee Challenge!

Yay, we’re out of the teens!



Floor Press
7 sets of 2 @ 85% of Bench Press 1 RM

Set starts on the minute

Post weight used to comments/LogWOD

Video courtesy of CrossFit Hampton Roads.  Good example of a proper set up and execution of the floor press.  Ensure you and your spotter are communicating so no one gets a face full of barbell.  Do not relax at the bottom position.  Just like a regular bench, stay coiled on the way down and once your elbows hit touch the ground, EXPLODE up! 

This move is great for building that lockout strength needed in bench press.  Have fun with these!


15min AMRAP:
5 Pull ups
10 Alt. KettleBell Cleans (1.5/1)
25 Double Unders

Post Rounds completed to comments/LogWOD

Video courtesy of  Jeff Martone going over proper execution of the KB Clean. If you want to do the clean from the ground, you can (but keep your back straight), but you can also do them from the hang.  Just make sure you switch hands each rep.

Cash Out:

2 un-timed rounds : (use 95/65 – for all movements)

max rep overhead squats

10 snatch grip shrugs

10 snatch grip Romanian deadlifts

10 snatch grip deadlifts


Picture courtesy of

We are just a little over two weeks away from the start of the 2013 CrossFit Open!  If you haven’t registered, why not?  Every day you come to TOTF, you put it all on the line to get through the WOD.  For the Open, we’ll be doing the same thing, just against a few more folks.  It’s going to be a blast!  Our plan is to not only make the Open WOD for that week be the scheduled WOD for that Thursday, but we are looking to do a “Friday Night Lights” session where we can all get together in the TactFit area and have some fun with this.  And if that wasn’t enough for ya, Saturday’s 0900 class during the Open will be “last-chance Saturday” with the scheduled WOD once again being the Open WOD for that week.  So, since you’re going to be doing these WODs anyway, REGISTER!  Click on the above pic to go to the registration page.

Tuesday 20130219 Open Workout

Posted: February 18, 2013 by totactfit01 in Uncategorized


Back Squat 3×5


Add 5 pounds to weight used on 2Feb (click here for a refresher).  


If you were not here, aim for 85% of your 1RM (or 5 pounds from the last time you did 3×5 on back squat).  If you do not have a 1RM in Back Squat, try going up to Body Weight in the warm up.  If you can get 8 reps, use that weight.  If this is too heavy, drop 20 pounds.  If it is too light, go up 10-20 pounds.  Whichever you use, RECORD your WEIGHT!  You will need this info….


Post weight used to comment/LogWOD



5 Rounds For Time:

10 Deficit Deadlifts – stand on a 45# plate (185/115)
Run 200m
1 Clean & Jerk (185/115)
Run 100m


Post time to comments/LogWOD


Video courtesy of Rogue Fitness.  As Mark Bell demonstrates, you MUST keep a flat back in this movement to avoid injuring your back.  If you round your back, you are going too heavy.  Smarter, not harder folks.


You only get one bar, so if you have to scale either move, you scale both to the same weight.  Goal is fast, correct movements.  If you cannot do either movement with perfect form with the prescribed weight, scale accordingly.


Cash Out:

Couch Stretch – 2 minutes per side



Extra Credit (Done On Your Own Time):

4 un-timed rounds of:

20 Banded Good Mornings

10 Barbell Skull Crushers (off of a bench)

 Video courtesy of expertvillage.  Yes, I know the last move there isn’t exactly multi-joint, but the tricep is used in many of our lifts (dips, any pressing, helps stabilize the overhead movements, flexibility needs for front rack, etc…) we need to keep them strong and mobile.  Don;t let the elbows flare out on this movement.  Get these knocked out!