Archive for July 17, 2013

Thursday 20130718 Open Workout

Posted: July 17, 2013 by totactfit01 in Uncategorized


I usually don’t post anything personal about me on this page as to me, this site is about all you guys and your accomplishments and great moments.  But I wanted to take this moment to say thank you to everyone who welcomed this little angel to me and Erin’s life.  Your kind words and prayers helped us through a very interesting first week and I can happily report that Abigail Christine LeClaire is doing well and reppin’ the TOTF colors!  Once again, from the bottom of our hearts, thank you to my TOTF community!

Coach D




“Birds of a Feather”

Partner WOD

4 Rounds For Time:

-50KB Snatch from hang (1.5/1)

-100 calorie Row


*Only 1 person works at a time


Post team member and time to Comments/LogWOD

Video courtesy of CrossFit HQ.  Clip from the Jeff Martone-led Kettlebell seminar.  If you’ve already mastered the kettlebell swing, the mechanics for the snatch are already in place, he explains. Martone starts with cleaning the bell and pressing it overhead. He notes the importance of the thumb being back or else the weight comes over the head and the tricep will tire more quickly.

On the swing for the snatch, you want to see your hand at 45 degrees, Martone says.

“The quicker you stick your hand in that handle … the softer that kettlebell goes on,” he notes. “So, hip, shoulder back, good hand position, once you get there—boom—and you’re right up.”



Cash Out:

3×15 GHD sit-ups

2xMax Strict Stationary Dips


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