Archive for April, 2013

Wednesday 20130501 Open Workout

Posted: April 30, 2013 by totactfit01 in Uncategorized

Day 90 of the 100-Day Burpee Challenge!


Muscles-Used-In-DeadliftPic courtesy of

20 min to establish 5RM deadlift

Post highest successful 5 rep  weight to comments/

The last time we set a 5RM was 12December2012.  Click here to refresh your memory (I know at least ONE off you can compare what you posted back then to what you WILL do today), or look in your logbook (you are keeping a logbook right?  This is why) to see what you hit back then, if you were here.  The weeks and weeks we were slowly moving up in the 3x5s should pay off today.  Make it happen!


6min AMRAP:
8 Ground 2 Overhead (135/95)
8 Bar Facing Burpees

Post total successful round to Comment/LogWOD.  Post any partial rounds to comments.  Over the last couple of days a good amount of you proved you CAN post to comments, so, now continue to do this.  Post your results, not just to help you remember what you did, but to help others trudging through these WODs as well.  You never know.  The words you share here could inspire someone to hit a PR, string consecutive pull ups for the first time, or get up and make it to class when they want to just stay in bed.  Yup, you did that!  Congrats!

Video courtesy of Paradiso CrossFit.  Here are a couple options for the Ground 2 Overhead.  Doing a Power Snatch is quicker as it goes up in one movement, but if the weight is heavy for you, you may end up taking a longer break between reps.  If that is the case, you may want to go Power Clean and Jerk.  Movement takes a second or so longer, but you won;t burn out as quick.  What is the goal of an AMRAP?  To NEVER stop moving.  Find what works for you and stick with it!

Video courtesy of CrossFit Stamford.  For the burpee to count, feet have the leave the ground and return to the ground at the same time.  Don’t get sloppy!


Cash Out:

Dumbell Rows

Do the first two sets for 5 reps per side. 

The last set, do max reps. 

Move up in weight each set if form does NOT break down.

Firebreather Piece (Done on your own time outside of class):

Chain Bench Press
6×4 using 50-60% of 1RM + 1 chain ea side

Four sets for max reps:
In two minutes, complete the following:
Run 400 Meters
Butterfly Pull Ups x Max Reps
Rest 2 minutes

Tuesday 20130430 Open Workout

Posted: April 29, 2013 by totactfit01 in Uncategorized

I’d like to extend the challenge for all TOTF members to post what or who got them started in CrossFit.  Read some awesome stories in yesterday’s posts, but I know there are many more of you out there.  Share your story!

Day 89 of the 100-Day Burpee Challenge!



“Run, Pull, Run, Push, Run”

For Time:
400M Run
30 Chest 2 Bar Pull ups
400M Run
30 Handstand Push Ups *
400M Run

Post time to Comments/LogWOD


*If you want to use an ab mat under your head, to be RX’d, you must have your hands on 25# plates


Video courtesy of CrossFit Santa Clara.  Kipping Handstand Push Ups can come in handy today.



Cash Out:

100 Banded Good Mornings

100 Barbell Rollouts

(breakup as needed)


Firebreather Piece (Done on your own outside of class time):


4 Rounds of:
Clean Pulls x 1.1.1 @120% of 1RM
Rest 10 seconds between singles

Monday 20130429 Open Workout

Posted: April 28, 2013 by totactfit01 in Uncategorized

April PM On Ramp

Our most recent PM On-Ramp grads.  So proud of each of you.  When you see these smiling faces in the Open Classes, please, come up and say hi and welcome them to the TOTF family.

Which got me thinking.I have a challenge to all TOTF members who are reading this post.  I want each and every one of you to post a reply here telling us who or what got you interested in doing CrossFit.  What was the moment you said “I NEED to do this!”, or who gave you that push or guided you in the right direction to get started?  Share your stories.  Not only will this be good for those just starting their journey into improved fitness, but might just inspire some of the other members.  Share in 3, 2, 1…..GO!   And I’ll be the first one to do so.


Day 88 of the 100-Day Burpee Challenge!

12 days, that’s all that separates you from completion.  12 Days.  Don’t give up!



Press – 3 sets of 5 (same weight all three sets)

Add 2.5-5 pounds from what you used on 25Mar2013 (click here for a refresher)


Post weight used to Comments/LogWOD



“Up The Hill, Down The Hill”

For Time:

Kettlebell Swings (1.5/1)
Box Jumps (24/20)

Post time to Comments/LogWOD

Video courtesy of CrossFit HQ.  Matt Chan going over Box Jump efficiency.  Try using this today to make these fly by in the WOD.

Cash Out:

Ring Dips

3 x max reps

Rest as needed between attempts



Firebreather Piece (Done on your own outside of class time):

Three sets, not for time, of:
L-Sits – 45 seconds
Double-Unders x 50 reps
Pistols x 4 each leg

Saturday 20130427 Open Workout @ 0900

Posted: April 26, 2013 by totactfit01 in Uncategorized

Couple Quick Announcements!

1. For those who missed last Sunday’s “Tunnel of Truth” tournament to pick the top male and female military member of TOTF can do the WODs Saturday at 1100.

2. We kick off our Paleo Challenge with a Paleo briefing at 1300 with Coach Mieke.  If you cannot make the meeting, you must email her Saturday at

now, back to our 0900 class….

Day 86 of the 100-Day Burpee Challenge!



Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

25 minute cut off

Post time to comments/LogWOD

HeroDanielHansen-thPicture courtesy of CrossFit HQ.  Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brotherMatthew (also a Marine).

Cash Out:

Catch O2

Firebreather Piece (done outside of class on your own time):

Work up to heavy Back Squat single
20 min time cap

Friday 20130426 Open Workout

Posted: April 25, 2013 by totactfit01 in Uncategorized

Paleo-dietDON’T FORGET!  Our 30-Day Paleo Challenge kicks off this Saturday.  Meet up in the TactFit area at 1300 Saturday to get your measurements and “before” pictures taken.  There will be a prize for first place from Just Good Meats.  Show up for details!  Anyone wanting to do the challenge but cannot make it must email Coach Mieke directly at  no later than Saturday in order to compete via satellite location.  When you email her, you must send your “before” pictures (Front and back and side of you.  Shorts, guys, no shirt, girls sports bra), and get a Bod Pod reading within 7 days of emailing Mieke.  Mieke will then email you the information she will give out Saturday.

Change your life!  Start it over the next 30 days!

now, back to toady’s work…

Day 85 of the 100-Day Burpee Challenge!

Today we have a treat for you…


Got to be ready for anything, even if that anything is a two-fer WOD

WOD 1:

“Lil Amanda”

9-7-5 For Time:
-Squat Snatch (115/85)
-Muscle Ups

7min Cut-Off

Post time to Comments/LogWOD

If you don’t have muscle ups, don’t worry, there will be scaling options

Five minutes after the 7 minute cut off of WOD 1……

WOD 2:

For Time:
-100 Double Unders
-25 Back Squats (135/85)
-25 Pull ups
-800m Run

Post Time to Comments/LogWOD

Cash Out:

Mash Calves 5min each side

Banded Hamstring Stretch

Firebreather Piece:


Thursday 20130425 Open Workout

Posted: April 24, 2013 by totactfit01 in Uncategorized


UPDATE ON PALEO CHALLENGE!  The briefing will be at 1300 on SATURDAY 27April in the TactFit area.  Coach Mieke will be getting your measurements, doing “before” pics, giving you a brief on the challenge and explaining the grand prize that will be up for grabs.  It’s 30 days folks!  DO IT!



Day 84 of the 100-day Burpee Challenge!




Snatch High Pull

6×1 @ 120% of 1RM of Snatch

Set starts every minute on the minute for 6 minutes


Post weight used to Comments/LogWOD


Video courtesy of CrossFit Durham.  Make sure to pull as high as you can with elbows higher than the bar.  Explode on that third pull to get full extension of the hips and get the bar as high as you can.  We are going past your snatch max for a reason.  We are training you to be explosive in the third pull of a snatch so you can move more weight high enough for you to drop underneath.



For Time:
400M Sprint

Exactly 3 minutes after finish…

3 Rounds For Time:
-100m Walking Lunge
-20 Alternating Kettlebell Snatch (1.5/1)

Score = combined time


Post score (time) to Comments/LogWOD



Cash Out:

Anterior Hip Stretch

Video courtesy of Mobility WOD.  Do one minute per side for each movement.  Your hips will thank you!


Firebreather Piece (Done outside of class time on your own):

30 Weighted Pull-ups with  .5/.2 of body weight (break up as needed)

followed by…

Timed: 500M Row


Wednesday 20130424 Open Workout

Posted: April 23, 2013 by totactfit01 in Uncategorized

Day 83 of the 100-Day Burpee Challenge!

17 days left!…right?



Deadlift: 3×5 (same weight all 3 sets)

15 minutes to complete
Add 5 pound from weight used 09Apr2013 (click here for a refresher) or the last time you did 3×5.

If this is your first time, aim for 85% of your 1RM

Post weight used to Comments/LogWOD



Bar Muscle Ups


Take the rest of class working progressions and if you have Bar MUs, work on stringing reps together.


Videos courtesy of Gymnastics WOD.  In this series Coach Carl breaks down the Bar Muscle Up movement into a few strength and skill progressions to help you pull up over the bar and into the support position.

In this first video, Carl discusses the strength component required for the Bar Muscle Up, where having a hip-to-bar pull up is ideal. To start, practice your chin-to-bar pull ups, chest-to-bar pull ups, and then your belly- or hip-to-bar pull ups to get the height required to clear the bar.

In this video, Carl breaks down the transition of the Bar Muscle Up movement. Similar to a Kipping Ring Row or Hanging Bar Row, the transition starts off with a big hip drive to the bar — this is the same hip thrust from the end of your Hip-to-Bar pull up. While you are floating in a globally extended position from the hip drive with your head and chest over the bar, use that moment of weightlessness to do a fast sit up and fold over the bar. Note that as you do you sit-up, you do want your legs to drop so they can facilitate the rotation of your upper body to finish over the bar.  Unfortunately, we don;t have a stand-alone bar that will work for this, but you could try either doing the drill with rings OR use the stationary drip bar.

In this video, Carl brings the movement back to the high bar and puts it all together. Carl focuses on maximizing the use of the hips to do the transition, almost like a fast GHD Sit Up when at the top of the Pull Up. Remember to keep your toes down to be able to rotate over the bar. Finally, work on improving internal rotation at the shoulder to increase mobility for this movement.



Cash Out:

2×5 False Grip Pull ups on the Rings

Video courtesy of Oracle Fitness



Firebreather Piece (Done on your own time outside of class):

8min AMRAP:
3 Block DL @ 305/230*
6 BW Bench Press
3 Bar Muscle Up

*For the block Deadlifts, you will set the bar on 45# plates so it is even with the bottom of your knee.  For most, this will only require one 45# plate on each side.  Taller folks, adjust as needed.

Video courtesy of

These are great for overloading the posterior chain without risking throwing out the back. 


Ladies of CFO

Big thank you to the ladies of CFO who took care of judging duties for last weekend’s “Tunnel of Truth” comp.  You ladies rock!


Tuesday 20130423 Open Workout

Posted: April 22, 2013 by totactfit01 in Uncategorized

Day 82 of the 100-Day Burpee Challenge!


vegetarians look away….

STEAKOh, I’m sorry, do I have your attention?

We will be having a 30-day Paleo Challenge starting this Sunday!  Details to be released tomorrow, but let’s just say the prizes will be so good you can eat them!  Interested?  Be in the TactFit area this Sunday at 0830 for measurements and “before” pictures as well as an hour-long nutrition brief.  This is the perfect time to improve your fitness, your quality of life, and how you see yourself in the mirror.  Do it!



For Time:
10-8-6-4-2 Front Squat (135/95)
20-40-60-80-100 Double Unders


Post time to Comments/LogWOD

For Front Squats, the weight starts on the ground.  You can Squat Clean into the first rep off the ground.

For the Double Unders, find a way to RELAX the body, especially your shoulders when doing these (you’re need those shoulders for the Front Squats)

Video courtesy of CrossFit Oahu.  Owner Bryant Powers with a very good progression for those who have yet to master the double under.  Big thing here?  Practice, practice, practice!!!!


Cash Out:

2 Rounds Tabata Air Squats

followed by…

Mash Quads- 2 min per side

followed by…

Couch Stretch –  2 min per side


Firebreather Piece (Done outside of class on your own time):

Front Squat:

followed by…

4×10 GHD’s

Monday 20130422 Open Workout

Posted: April 21, 2013 by totactfit01 in Uncategorized

Day 81 of the 100-Day Burpee Challenge!




Set 3RM

15 minute time limit

Post highest successful 3 rep set to Comments/LogWOD


Compare you numbers today with 25Feb2013 (click here to go to that date’s entry)

Do reps of 7, 5, 5, 3, 3 increasing weight each set. Last set should be your 3 Rep Max.  If you have time after that set of 3, go up in weight and try another set of 3.

Video courtesy of Rogue Fitness.  Matt Chan going over strict press.  When trying to keep a neutral spine, think of not letting your ribs stick out.  Once they stick out, that means your back is over-arched, and now you’re putting more stress on your spine than you need, leading to a bad back.  Legs locked, tight core, elbows slightly in front of the bar, double chin, press!..get the head through and lock out.



20min AMRAP:
-5 Ring Dips
-10 Pull ups
– Run 100m


Post rounds to Comments/LogWOD


Cash Out:

Banded Shoulder Stretch


Firebreather Piece (Done on your own time outside of class):

Skill: 10Min of Rope Climbs- train different feet positions/techniques

Video courtesy of Norcal CorssFit.  Jason Khalipa demonstrating a couple variations of leg wrap/clamp techniques.  When doing the climbs on our ropes, just stay away from jumping up as we’re only at 15 feet.  If these come easy to you, try going legless.


IMG_20130421_163556_488Big shout out to all who came out for “The Tunnel of Truth” to determine the top military Male and Female from TOTF.  The competition was intense and I am so proud of each of you.  A special thanks to the Ladies of CFO who handled judging duties, and thanks also to the TOTF folks who came to watch, cheer, and help out.  Can’t say it enough, I love this community.  We will have a make-up session this coming Saturday at 1100 for any who could not make it out, but as of right now, your top female is Drea Tullos, and top male is Braden Hestermann.  And, our “Spirit of the Game” winners were Angela and Andrew McCabe.  I was in awe watching you all.




Saturday 20130420 Open Workout @ 0900

Posted: April 19, 2013 by totactfit01 in Uncategorized

Day 79 of the 100-day Burpee Challenge!

Almost in the 80’s!




Complete as many rounds in 20 minutes as you can of:
5 Handstand push-ups
10 1-legged squats, alternating legs (pistols)
15 Pull-ups


Post completed rounds to Comments/LogWOD


Video courtesy of Again Faster.  Some good tips on Pistols, speaking of….

Drea pistolsCoach Drea will be competing this Sunday to see who from TOTF will represent our affiliate at the Military Games later this year.  You up for the challenge!  If you’re military and a member of this affiliate, be in the TOTF area at 1500 Sunday!….now, back to the WOD…..

Videos courtesy of CrossFit HQ and Gymnastics WOD.  Carl Paoli breaking down good fundamentals for Handstand Push Up set up.




Cash Out:

Banded Lat/Shoulder Stretch




Firebreather Piece (done on your own outside of class time):

Every Minute on the minute for 15 minutes
-1 Clean & Jerk at 80% of 1RM
-2 Burpee Muscle Ups

If you cannot finish within a minute, finish the set you are in, and wait until the next minute starts.