Archive for June 9, 2013

Monday 20130610 Open Workout

Posted: June 9, 2013 by totactfit01 in Uncategorized


Picture courtesy of   On behalf of all TOTF staff and athletes, I want to wish Major General Grimsley good luck on retired life.  Without the support he provided while Chief of Staff for USSTRATCOM, we wouldn’t be anywhere near where we are today.  Thank you sir, and see you down the road.



Handstand Push Up Progression:
Find Max Kipping Handstand Push up in 2 minutes


Post total reps to Comments/LogWOD


Video courtesy of CrossFit Invictus.  Coach Carl Paoli at Invictus’ Athlete Camp last January.  He hits the nail right on the head when it comes to creating proper motor patterns in movements.  Do you think we coaches critique what you are doing because we’re mean or we get some kind of kick out of telling you what you did wrong?  Hell no!  We want you to achieve the proper movement so you can repeat it over and over again, creating a proper movement motor pattern.  If you learn improper movements and do those over and over again, what happens?  Your body gets used to crap form, you do the movement improperly, leading to minimal results, and most likely injury.  Now, would you rather I hurt your feelings in the short term than allow you to hurt yourself over the long term?  You’re welcome 🙂




Find Max Vertical Jump


5 Attempts


Post max height to Comments/LogWOD



Video courtesy of the NFL.  For your Vertical jump, you will stand next to one of the beams in the Muscle Up area of the pull up rig.  Extend your arm up over your head, fully lock it out.  The coach will then mark the top of your reach.  You will then put a bit of chalk on your index and middle finger.  You will do the vertical jump right next to the beam, hitting the beam at the height of your jump.  The coach will then measure the difference from your reach to the spot you touched in your jump.  This will be your vertical jump distance.



Cash Out:

Tabata Ring Plank:
8 rounds 20 on 10 off – hold top (lock out) of Ring Push Up


Video courtesy of Jennifer Morris.  Only thing I want different is I want your feet on a plate and the rings at a height that makes them even with that plate.



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


Every Minute on the Minute for 10 Minutes

-5 Push Press @ 65% of PP 1RM (or 80% of Press 1RM)
-2 burpees