Archive for July 24, 2013

Thursday 20130725 Open Workout

Posted: July 24, 2013 by totactfit01 in Uncategorized
StaciePic of CrossFit Omaha’s own Stacie Tovar on her recent visit to TOTF.  Good luck to Stacie as she competes in the 2013 CrossFit Games this weekend.  The Games kicked off Wednesday with three events.  Stacie is currently sitting in 14th place.  Will she make a run for the podium?  Tune in to find out.  Click on the picture to see the coverage schedule for the CrossFit Games website, ESPN3, and the live final hour that will air on ESPN2 this Sunday.



Back Squat


Add 10 pounds to weight used on 16Jul (click here for a refresher) or 75% of your 1RM if you weren’t here

Post weight used to Comments/LogWOD


Speaking of posting, should you find yourself saying “You know, I was there on the 16th, but I have no clue how much weight I used”, then ask yourself why you didn’t either write it in a logbook (like we advise you to every day), post it in a comment on this page (as I ask you to EVERY day), or post it in LogWOD (as we have set up an account on that website for this exact purpose).  Far too often I hear athletes complain that they don’t think they are getting stronger, faster, better.  So I ask them “Can I see your logbook?”, and I get the “I don’t have one” shrug.  How can you improve if you don’t track what you are doing?  Want results?  Follow what we tell you to do, track your progress, make smart choices.  Repeat often.



4 Rounds. 1minute per station:

1. Jump Ropes (single unders)

2. Air Squats

3. 50m Shuttle

4. Step Ups (24/20”)

5. Rest


Score = Total reps (One 50M shuttle run = 1 Rep)


Post score to Comments/LogWOD


This WOD will work like Fight Gone Bad.  The clock will not stop for the full 20 minutes.  You will move from station to station at the top of every minute.

Cash Out:

Calf mobility – 2 min per side

Couch Stretch – 3 min per side


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

Beginner & Intermediate: Work on Turkish Get-Ups


Video courtesy of CrossFit HQ