Archive for June, 2013

Monday 20130701 Open Workout

Posted: June 30, 2013 by totactfit01 in Uncategorized

Kyle OH

Congrats to TOTF Athlete/Shadow Coach Kyle Gundrum on making Technical Sergeant.  Well deserved!

Schedule note:  Due to down days this week, we will run one session per day July 4th-6th.



This week we will be working some dumbbell variations in our S/S/S Piece.  Next week kicks off our next Absolute Strength cycle.


Dumbbell Press 4×6 @ 75% of 1RM

(split your 75% over two DBs)


Post weight used to Comments/LogWOD


For dumbbells, keep your arm position the same as you would for a barbell press.  Elbows down and in front at the bottom, arms locked out and head through at the top.




“High in the Sky”
15min AMRAP:
Run 400m
3 Muscle Up Dip Blasters (1MU + 3Dips)
10 Overhead Squats (95/65)


Post rounds completed to Comments/LogWOD

Video courtesy of CrossFit HorsePower.  Southern California Region competitor Andrea Ager demonstrating the Muscle Up Dip Blaster.



Cash Out:

Mash and Stretch Triceps & Shoulders – 3 minutes per area



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

DB Turkish Get Ups:

3×5 per side

Increase weight per round

3Rounds For Time:

500M Row

15 Burpees over rower

Saturday 20130629 Open WOrkout @ 0900

Posted: June 28, 2013 by totactfit01 in Uncategorized


COEpic courtesy of CrossFit HQ


Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Post time to Comments/LogWOD

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Video courtesy of HyperFit USA.  2012’s seconds fittest woman in the world, Julie Foucher and Dan Urcuyo doing “Coe”.  Notice, form stays consistant from the first set to the last.  This should be your goal today.  Set a pace and maintain good form throughout.  If you start with crap form, you’ll get the reps early, at the expense of more energy.  Stay in better posture, do the move correct, and conserve the energy to stay moving later in the WOD.  Smarter, not harder.


Cash Out:

Couch Stretch 4 min per side



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

3 Sets: 500m Row Sprint.

Rest as Needed between sets.

Goal: Maintain fast time throughout.

Friday 20130628 Open Workout

Posted: June 27, 2013 by totactfit01 in Uncategorized

Today starts the next cycle of Strength Focus in our S/S/S (Strength/Skill/Sport) piece.  The next couple of months we will take you through a progression dedicated in improving raw, basic strength.  A lot of the S-work over these next couple of months will center around three basic lifts.  The Squat, the Dead Lift, and The Press.  So, to get a good baseline, today our WOD will be a CrossFit staple…



crossfit-total-imagepic courtesy of CrossFit Ft Hood

CrossFit Total:

The sum of the best of 3 Attempts at:
Back Squat
Shoulder Press


Post total to Comments/LogWOD

The last time we did this was Aug 6th, 2013 (Click here for a refresher).  Look back in your log books and see if you improved.

Video courtesy of CrossFit Hoboken.  Dave Lipson going over the standards for the movements in the CrossFit Total.  We need to see full rep range for the lift to count.  Let’s do some work!



Cash Out:

Spend 10 minutes mashing (use rollers, lacrosse balls, bars, etc…) whatever is tight


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

10×1 : Box Jumps. Maximal Height.  Add height every round.  Rest as needed between rounds.

Thursday 20130627 Open Workout

Posted: June 26, 2013 by totactfit01 in Uncategorized

JP CrossFit Carpe Diem

There was a JP sighting at CrossFit Carpe Diem!





Time for another day dedicated to fixing what aches, annoys, limits, and is tight.  I can’t stress enough how important daily mobility is.  But it is good to take a day like today and spend some extra time improving range of motion, fixing positions, and feeling better!  Don’t skip today.  After the hard work from Tuesday and Wednesday and for what is planned for Friday…you’re gonna need it!


Heel Cord/Calf mobility 2 min per side

Videos courtesy of Mobility WOD


Hamstring and Hip Mobility 2 min per side per drill (so a total of 8 minutes)


Quad and Hip Mobility – 3 min per side


Thoracic Spine Mobility – 3 min


Overhead Mobility – 2 min per side


So, I highly suggest going out and getting two lacrosse balls and some tape.   This is an investment that will save your life down the road!

Wednesday 20130626 Open Workout

Posted: June 25, 2013 by totactfit01 in Uncategorized

Marco and Brnady Serna expecting

Congrats to TOTF alum Marco and Brandy Serna who will soon be welcoming another Firebreather to the mix!  We miss you guys!


Find Clean & Jerk 1RM

15 Minute Time limit

Post highest successful lift to Comments/LogWOD

Today wraps up the Oly-centric cycle we have been doing since 3May.  If you were here that day (click here for a refresher), see if you hit a higher number today than you did then.


Video courtesy of  Sage Bergener demonstrating the Clean and Jerk with Coach Mike Bergener speaking.  Notice the reposition of the hands and feet before Sage goes into the Jerk.  Very important!


“Black Jack”

3 Rounds For Time:
7 Handstand Push Ups
7 Power Snatch (115/70)
7 Toe 2 Bars

Post time to Comments/LogWOD

Cash Out:

Ball Hamstring Stretch

Video courtesy of Mobility WOD.  Spend a good 2-3 minute per drill per side.  Really un-glue those hammies, glutes, and calves

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

5×3 Deficit Handstand Push Ups

Video courtesy of CrossFit Kingspoint.  Deficit HSPU = Have black mat down where you will do HSPU.  Have 25 or 45# plates set up where your hands will land.  No ab mat pad for your head.  Go down until head touches mat.

Tuesday 20130625 Open Workout

Posted: June 24, 2013 by totactfit01 in Uncategorized

Karen and Nic

Karen and Nic Doty reppin’ at CrossFit NGG!



Find Snatch Max


You’ll have 15 Minutes to do this.

Post highest successful weight to Comments/LogWOD


Today and tomorrow wrap up the Oly-centric cycle we have been doing since 3May.  If you were here that day (click here for a refresher), see if you hit a higher number today than you did then.



“Revolving Kaleidoscope”

4 Rounds, 3 Stations. Each For Reps:

1. Shoulder2OH* (135/95)
2. Double Unders
3. Pull ups
Round 1 = 50sec Work/ 10sec Rest
Round 2 = 40sec Work/ 20sec Rest
Round 3 = 30sec Work/ 30sec Rest
Round 4 = 1min Work


Post total reps to Comments/LogWOD


*For Shoulder2Overhead, you must take the bar from the ground to start.  Once you pick it up, smart money is going to say NOT to put it down until time is called.


Cash Out:

3 rounds 6 reps:
Pressing Snatch Balance w/ empty bar or PVC

Video courtesy of CrossFit HQ.  Make sure you time it that you lock your arms out right as you hit the bottom of your overhead squat.  The slow movement of these is great for working core stabilization, which is why we have you doing them.



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

-5×3 Weighted C2B Pull ups

-Spend 5min Working Jump Rope:

Option 1) One legged Double Unders
Option 2) Double Unders
Option 3) Backwards Jumping Rope

-3×5 Strict Ring Muscle Ups

SCHEDULE NOTE:  The Field House will be closed Today.  Therefore, we will have an outdoor 0600 and 1730 session at…

Logan Fontenelle Middle School

701 Kayleen Dr.

Bellevue, NE 68005

For directions from base click here or read below.

Heading East on Cornhusker, it turns to Harvell Dr. after crossing Fort Crook.

Turn Left on Kayleen Dr. (If you reach Lincoln Rd. you have gone too far)

The Middle school will be on the right.  Parking lot and track are behind the building.

Get there a few minutes early to stretch out!


Fun-Run-Logopic courtesy of




Teams of Two

12 Rounds For Time:

Run 400m*


*Only 1 Partner Runs at a time.  Partners switch every 400M


Post team members and total time to Comments/LogWOD



Cash Out:

Stretch Hamstrings and Calves


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

4 Sets:
200m Sprint

1:2 Work:Rest ratio*


*So, if it takes you 1 minute to run at 200M Sprint, rest 2 minutes and go again