Archive for June, 2013

Wednesday 20130619 Open Workout

Posted: June 18, 2013 by totactfit01 in Uncategorized

Today, you will need to lean on one another.  Today you will be asked to push further and push others further.  Today, you partner up!

partnerPic courtesy of CrossFit Ozone


Partner WOD:

Team of 2 :For Time
Deadlift (225/155) – 40 Reps
Wall Ball (20/14) – 50 Reps
Kettlebell Sumo Deadlift High Pull (1.5/1) – 60 Reps
Pull Ups – 70 Reps
Ab-Mat Sit Ups – 80 reps
Double Unders – 90 Reps
Sprint 100M (50 down and back)

Partners can split reps up however they want.  Only one partner Works at a time except for on sprint. Both Partners Must Sprint together.  Time is called when BOTH partners have crossed the finish line.


Post Team Members and Time to Comments/LogWOD

Video courtesy of Team CrossFit.  Proper form for KB SDHP.  Make sure you keep that back straight!



Cash Out:

Spend 8 minutes mashing out any tight spots

Use rollers, lacrosse balls, barbells, etc… Hit any tight corners and mash away!



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


Complete as many rounds and reps as possible in 20 minutes of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5)

Tuesday 20130618 Open Workout

Posted: June 17, 2013 by totactfit01 in Uncategorized

Bobby TonyAnother great pic from the Welcome Home event last week.  Here Coach Bobby Tony catches up with his kids.  This is why we CrossFit.  To get back home in one piece to smiling faces like these…




Hang Power Snatch 6×2 @ 80% of Muscle Snatch 1RM

(guess what you just set yesterday?)

Sets start Every Minute on the Minute



 Video courtesy of TD Strength and Conditioning.  With the Hang Power Snatch, stnad up with the weight with hips and kees fully locked out.  Then, keeping back straight, bend at the hips until the weight is at mid-thigh.  Then explosively open the hips, knees and ankles, pulling the bar with theat momentum.  then pull the body under the bar, locking out overhead as you hit a quarter squat.  Now, since 80% of your 1RM on Muscle Snatch, it should be slightly easier to Hang Power Snatch it.  That means, focus on perfect technique and SPEED!


Post weight used to Comments/LogWOD



“Recognizable Randy”
3 Rounds For Time:

25 Ab-mat Sit ups
25 Power Snatch (75/55)


12min Cut-off


Post Time to Comments/LogWOD



Cash Out:

Banded Anterior Hip Stretch



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

Snatch High Pull @ 120% of 1RM

Rest 3 minutes then…

Ball Slam

Monday 20130617 Open Workout

Posted: June 16, 2013 by totactfit01 in Uncategorized

Bryan back home

Big Welcome Home to Coach Bryan!  Glad you made it home safe bro!


Find Max Muscle Snatch

15 min time limit


Post highest successful lift to Comments/LogWOD


Video courtesy of Anvil Athletics.  Remember, do not re-bend knees once you are fully extended.



“The Go Go’s” – Partner Relay

Performed by Each partner For Time:
Row 100m, 200, 300, 400, 500, 400, 300, 200, 100m

*25min Cut-off
*Rest time = Partner Rowing
*Must shout “Go!” for partner to begin their row

Post who you partnered up with and your time to Comments

So, partners will share a rower. Each partner will Row 100m, 200m, and so on… Partners are required to shout GO! Otherwise they will be called back to restart that row.


Cash Out:

Banded Hamstring Stretch
3 min per side

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

Snatch Balance + OHS
Move up weight each round

Do one Snatch Balance, stand all the way up, keeping thr weight overhead, perform another Overhead Squat = 1 Rep

As stated earlier in the week, Cornhusker CrossFit will be putting on a fundraiser for the Hazlett family.


For those that missed the pic, read below:

Cornhusker CrossFit Fund raiser


So, if you cannot make it to Cornhusker CrossFit in Lincoln at 1000, not to fear!  We have worked out an agreement with Cornhusker CrossFit and Fit2Fight to run the Fundraiser WODs they have designed at our facility at 0900 Saturday morning.  The coach in charge will take whatever donations you can give.  Not a requirement, but who doesn’t want to give to this great cause? 


So the WODs will be….




Can’t announce them early.  Don’t want to spoil the surprise for those hitting up Cornhusker CrossFit.

We can tell you this….

There MIGHT be a Team WOD.


There MAY be an Individual WOD.


You WILL be good and worked by the end of this, but will enjoy yourself and maybe even learn something new about what you are capable of doing.
Come in and enjoy the fun and help a little girl’s life at the same time.  Win-Win!!!



Friday 20130614 Open Workout

Posted: June 13, 2013 by totactfit01 in Uncategorized

UPDATE on Cornhusker CrossFit Fundraiser.  For those who cannot make it to Lincoln on Saturday for the event, we will host a satellite running of the workouts at 0900 Saturday in the TOTF area.  If you would like to donate (not mandatory), the coach on hand will collect.  This is for a great cause and will be some great workouts!  So, either hit up Lincoln, or hit up TOTF Saturday morning!


and now for today’s fun….

rowing crossfit 5th avepic courtesy of Reebok CrossFit 5th Ave



Max Effort:
-750m Row
-500m Row
-250m Row
-100m Row


*Rest 5min between attempts.


Post times for each to Comments/LogWOD


Video courtesy of CrossFit HQ.  As a 2012 Olympic silver-medalist rower, Krista Guloien has a thing or two to say about the erg.

“(It’s) a bit of a torture device,” she says with a smile, “something that we use as a tool and we almost have to learn to love, in a way. It’s not one of the most easy pieces of sporting equipment by any stretch.”

In this video, Guloien offers some tips on how to approach the rower, starting with having a seat.

“Typically, you just want to set yourself up to make yourself comfortable,” she says, also referencing the foot straps and the damper setting.

When rowing, Guloien says she thinks about three things: length, power and connection.

“Rhythm is also really key,” she adds. “So you want to get yourself in a cadence that’s repeatable and something (in which) you’re able to apply pressure equally per stroke over a long period of time.”



Cash Out:

Tabata Roll Out

Go from body part to body part, rolling on one for 20 seconds, taking a 10 second break, then going on to the next.  Ensure you cover your WHOLE body.  If you find an overly tight area, do a few rounds of 20 seconds on it.



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


Find tight areas that you discovered while rolling out and do two mobility drills on this area, 5 minutes per side.

Thursday 20130613 Open Workout

Posted: June 12, 2013 by totactfit01 in Uncategorized


Today we will be working on proficiency of movement on a select group of exercises.





Not For Time, but you must do reps unbroken before moving on from one exercise to the next:

Exercise(pick rep scheme)    A     B     C

Box Jumps (24/20)                   25   15     10

OH Squats(120/70)                    25   15     10

Double Unders                            50   40    20

Burpees                                          30   20     10

KB Swings(1.5/1)                       60   30     20

Post what reps scheme you used and if you got each move unbroken as RX’d.  Put this in Comments/LogWOD

As the name implies, the goal of today is go UNBROKEN per exercise.  That means, whatever move and rep scheme you start with, you stay on that movement until you get the needed number of unbroken reps.  That said, we will give you a total of 5 attempts per move as we want you to try all of them.  That’s why there will be no scale option for Double Unders.  You will either get them, or get 5 attempts at it.  The only scale today will be if you can’t handle the Overhead Squat weight for a rep.  Then, drop the weight down to what you can handle and go unbroken on your given rep scheme. Today is about efficiency of movement.  It is one thing to do a movement correctly once.  It is a complete different thing to repeat this movement correctly for a given number of reps.  Consider this a way to help you the next time you are up against the clock in a WOD.





Cash Out:

Romanian Dead Lifts (RDL) – 3×15 @ 75% of Dead Lift 1RM



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

3 Rounds:
10 Burpee Muscle Ups
10 Power Snatch (135/95)

Wednesday 20130612 Open Workout

Posted: June 11, 2013 by totactfit01 in Uncategorized

TOTFer’s good friends from Cornhusker CrossFit and Fit2Fight are putting on a fundraiser for the Hazlett family.  Their info is below.  The info for the fundraiser is…

CrossFit Community Fundraiser

When? Saturday June 15th, 2013!!!

Where? Cornhusker CrossFit

The Cornhusker CrossFit Community of Lincoln and Fit2Fight CrossFit Community of Omaha have come together to host two Team Workouts that will help raise money for this little bundle of joy.

Please join us this Saturday, June 15th, 2013 in a Community Fundraiser at Cornhusker CrossFit for Evelynn Dale Hazlett and her family.

Time: 10am-12pm

How can you help?

It’s simple: A $5+ donation is suggested

However, any monetary support helps to make this child’s life better.

Be a part of the FUN in fundraising!

Evelynn and her mother will be there for the events. Don’t miss out on meeting this beautiful baby and awesome her mom!

Your short suffering is not nearly the amount this little girl has faced and will continue to face without continued efforts and support. Questions?

The attached flier may be distributed for the cause. Please, spread the word!

Let us know if you have any questions.

Contact: 402.465.0088 or

Cornhusker CrossFit Fund raiser


high bar back squatpic courtesy of CrossFit Oakland


High Bar Pause Squat
6×2 @ 45% of Back Squat 1RM
3 Box Jumps (30″/24″)


Sets start every 90 seconds


Post weight used to Comments/LogWOD

Video courtesy of Team USA.  Watch from the 1:02 to 2:09 spot for the breakdown on proper set up and execution of the high bar squat.  Only difference is today, you will hold a one second pause at the bottom of the squat.  Keep tension on your legs at the bottom.  Do NOT relax in that pause, otherwise you risk injury.



Mobility Work:

50 Total GHD’s,

Then anterior Mobility for the remainder of class

Video courtesy of Mobility WOD.  This would be a good starting point.



Cash Out:

Super Squat Hip Sequence

Video again courtesy of Mobility WOD.  Yes, you will be doing this prior to the squats today, and yes, you will do it again in the cash out.  Why?  Because we all need it.


2xMax time – hold Handstand


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

4 Rounds Not For Time
3 Squat Cleans @ 65% of 1RM
5 Ball Slams (pick a heavy weight)
7 Renegade Rows (per side)

Tuesday 20130611 Open Workout

Posted: June 10, 2013 by totactfit01 in Uncategorized


broad jumppic courtesy of Education-Health-Science blog spot

Find Max Broad Jump

4 attempts

Post furthest successful jump to Comments/LogWOD

Video courtesy of Reebok CrossFit One

Set Up
– Start with your feet under your hips, in the standing position.

– Bring your arms behind you and drop into a partial squat, then explosively jump up and forward
– Recoil your hips and land softly into a partial squat, then stand to full hip and knee extension




3 Rounds For Time:
5 Muscle Ups
10 Ground 2 Overhead (135/95)
15 Goblet Squats (1.5/1)


Post time to Comments/LogWOD


Video courtesy of Northstate CrossFit.  During the goblet squat, do not let your torso bend forward.  As he says in the video, keep elbows high like a front squat.



Cash Out:

GHD 4×25

Mash Shoulder w/lacrosse ball – 2 min per



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

Turkish Get Ups
3 rounds 5 reps per side
Move up weight ea round

Angie_Matt_Carlos_James Warrior Dash beforeAngie_Matt_Carlos_James Warrior Dash after

Tactfitters Angie Hobbs, Matt Lemieux, Carlos Rosales, and James Sadler before and after the Warrior Dash this last weekend.  Way to get down and dirty guys!

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

Saturday 20130608 Open Workout @ 0900

Posted: June 7, 2013 by totactfit01 in Uncategorized

road to the gamesPic courtesy of CrossFit Lake Mary

With this being the final week of Regional Competition, we wanted to give you a taste of whatthe first day of Regionals felt like for the 48 best athletes in the region…




2013 Regionals Day One Individual WODs 1 and 2:

For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups



5 minutes later…..



7 Minute ladder of 3 Overhead Squats

For “Jackie”, the athlete will begin on the rower with the handle in the rack and their hands off the handle. At the call of “3-2-1 … Go!” the athlete will begin rowing and rows 1,000 meters, then gets off the rower and moves to a designated area to perform 50 thrusters. After the 50th thruster, the athlete moves to the pull-up bar and performs 30 pull-ups. Once the 30th pull-up is complete,  the workout is finished.



Post time to Comments/LogWOD



For the Overhead Squat Ladder, the athlete will have 7 minutes to perform 3 overhead squats at increasing weights to the highest weight possible. Each athlete will begin with a barbell loaded to one of four starting weights of their choice (see below) and a stack of plates. It will be the athlete’s responsibility to load the bar to the correct weight each lift. Once the event begins, the barbell may not get lighter throughout the 7 minutes. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments.

Athletes will not have a rack, but may get the barbell into the overhead position using any technique they choose. If the athlete uses a full squat snatch to get the weight overhead that will count as the first repetition, as long as all the overhead squat requirements are met.  After a squat snatch, the athlete must perform two additional overhead squats to complete the set.  If you want to do the same as the athletes at Regionals, then your choice for starting weights are..

Men’s starting weights (pounds):  135, 185, 225, 255
Women’s starting weights (pounds):  85, 125, 155, 175

If you cannot do the lowest weight listed above, start with a weight you can handle and move up from there.

Post highest successful 3-rep to Comments/LogWOD

Videos courtesy of CrossFit Games.  Footage from the final heat of Event 1 at the North Central Regionals. And….

Event 2 and 3. Why am I showing you Event 3?  Check out the Firebreather Piece!

Cash Out:


(read: Mobility.  Pick one drill per body part and do it for 2 min)


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

Event 3 from Day 1 of Regionals

For Time:
30 Burpee Muscle Ups