Archive for August, 2013

Saturday 20130831 1500 Workout/BBQ at the Base Lake

Posted: August 30, 2013 by totactfit01 in Uncategorized

BBQJoin us at the Offutt AFB Base Lake (off of Harlan Lewis Road.  Meet at the Main Paviliion) at 1500 Saturday for a fun WOD/BBQ for the local CrossFit Community.

Will we give away the WOD here?  Nope.  You’ll have to show up to see it.  We will tell you this…

1. It WILL be a Team WOD

2. Your team member will be picked when you arrive.


After the WOD, stay for the BBQ!  It will be Bring Your Own Meat and bring one side to share.  Also, bring any plates, utensils, etc… that you need.

The event is open to all family members.  Come have some fun!

Any questions, email us at


Friday 20130830 Open Workout

Posted: August 29, 2013 by totactfit01 in Uncategorized

SCHEDULE NOTE!  Due to the base down day, we will only have a 1000 class today and a 1000 class on Monday.  Please make note of this.  And don’t forget our WOD/BBQ at the Base Lake, Saturday at 1500!






Add 5-10lbs to weight used 21 Aug (click here for a refresher) or use 85% of 1RM if this is your first time doing 5×3


Post weight used to Comments/LogWOD



Back in 2012, CrossFit clothing company (and makers of our TOTF shirts) Rokfit put on a Cyber Series Throwdown.  The competition was held worldwide, with those competing sending in videos of them doing the WODs Rokfit set up.  We felt it would be a good time to revisit one of those WODs…


Rokfit 2012 Cyber Series WOD #1

For Time:


OHS (135/95)

Burpee Over Bar


Post time to Comments/LogWOD



Video courtesy of RokFit.  As you can see by the video, the standards are, you must get the bar overhead before you begin your squat, so no squat snatching into your first overhead squat from the ground.  For the Overhead Squats, keep the bar locked out overhead and squat down until the crease of your hip is below the knee.  for the Bar Facing Burpees, your chest must touch the ground at the bottom of the burpee, and when jumping over the bar, feet must leave the ground and return to the ground together.



X-tra Work (Done on your own outside of class time):

Beginner & Intermediate) 3×6 Dumbbell Bulgarian Split Squat *pick a weight that you would fail w/ on 7th rep

Intermediate) 3 x 10 Barbell roll outs


Video courtesy of Christian Finn.  Hold the dumbbells, keep shoulders locked back, place one foot on a bench or box behind you, squat down on the other leg until the crease of the hip going below the top of the knee.



Video courtesy of Jameson Wolfe.  Barbell Roll out



Cash Out:

Roll out both anterior & posterior legs. At least 30 passes ea. side

tire flipsOur 6AM beasts getting their tire flips on earlier this week.  Who enjoyed using these?  Would you like to see more of these in WODs?  What other  odd objects would you like to see pop up in TOTF WODs?

Thursday 20130829 Open Workout

Posted: August 28, 2013 by totactfit01 in Uncategorized
JP at CrossFit VantageJP WODding it out at CrossFit Vantage.  Gettin’ sweaty!!!




Bench Press


Add 2.5-5lbs from 9Aug (click here for a refresher) or use with 75% of 1RM if you weren’t here

Post weight used to Comments/LogWOD


3 Rnds:

1.5K Row

30 Ring Push Ups

Post time to Comments/LogWOD

X-tra Work (Done on your own outside of class time):


Beginner) 15-10-5: Strict ring dips/ ring body row


Intermediate) 15-10-5: Weighted Strict ring dips/ ring body row


Cash Out:

3×1 minute plank hold

plankPhoto courtesy of Elite FTS.  Notice in the pic where her hands are.  They are laying flat on the ground.  This is what I want you to do.  Too often folks will do these with clenched fists.  What the clenched fist ends up doing is tensing up your shoulders too much which will result in you rounding over and being out of position, and running out of energy quick.  Now, that said, these planks will not be resting ones.  You will actively try to pull your elbows to your feet during the hold.  This will help activate your trunk, making it harder, BUT making you stronger.

Wednesday 20130828 Open Workout

Posted: August 27, 2013 by totactfit01 in Uncategorized
Time to have some fun folks!!!!

clean-jerk-pixpic courtesy of Trojan CrossFit


Clean & Jerk Ladder

Every minute advance to next weight

Men, increase by 10 pounds

Women, increase by 5 pounds


Post highest successful attempt to Comments/LogWOD


You can use any version of a Clean (Muscle, Power, regular full, split) and any version of a Jerk (Power, Split) to get the weight up.  Starting weight for men will be 95 pounds or 145 pounds.  Starting weight for females will be 65 or 95 pounds.


Video courtesy of Life as RX.  The ladder will go similar to the one done in The CrossFit Games this year (as this video followed 2013’s 2nd Fittest Woman in the World, Lindsey Valenzuela through her attempts).  Differences here are, you will only have 60 seconds to get the lift done as opposed to 90 seconds, and there will only be two starting weights for men and one for women.


X-tra Work (Done on your own outside of class time):

Active Recovery


Cash Out:

5×30 second superman holds

superman holdpic courtesy of Tribe Sport

Tuesday 20130827 Open Workout

Posted: August 26, 2013 by totactfit01 in Uncategorized


christmas-abbott pistolpic courtesy of CrossFit 951

Pistol Work


For those that don’t have pistols, we will do the following drill:

Sit at the bottom of squat, feet together, knees together / Alternate sticking one leg out at a time  / Find your balance / Hold “one legged l-sit” / Stand from bottom of one legged l-sit (pistol from the bottom).  Do I expect you all to look like Christmas Abbott when we finish the drill?  No, but I want you to get out of your comfort zone and commit to these!




Double Under

Box Jump(30/24)


Post time to Comments/LogWOD


X-Tra Work (Done on your own outside of class time):


Triple Unders – 5 min work

Video courtesy of CrossFit Rope.  Why Triple Unders?  Because you can…


Cash Out:

Downward facing dog

downward facing dog

to cobra


10 slow reps

Spend < 10 sec in ea. position

Monday 20130826 Open Workout

Posted: August 25, 2013 by totactfit01 in Uncategorized
Mark at uteCoach Mark Peterson showing the TOTF colors at UTE CrossFit, posing with Taylor Richards-Lindsay, a member of the ONLY two-time CrossFit Games Affiliate Cup team, Hack’s Pack Ute.




Add 10 lbs to last set you did on 19Aug (click here for a refresher), or 10# from last 5×3(7Aug, click here), or use 85% of your 1RM


Post weight used to Comments/LogWOD



3 Attempts at:

1 Min Max tire flips


Post highest 1 minute total to Comments/LogWOD

Video courtesy of CrossFit HQ.  “You’ve got to think offensive lineman,” Rob Orlando of CrossFit Strongman says as he instructs Tom Rowland to drive into the tire.

Ideally, you need to set up a foot to 15 inches away from the tire with the feet outside the hips and the body pressed against the rubber. You drive with the legs to get the tire off the ground, take a half step, then give it a knee with the other leg.

Many people get the tire off the ground but struggle to complete the flip, often hanging out in a purgatory that involves futile attempts to use the biceps to curl the tire up.

“You’ve got to stop for a second,” Orlando explains, showing Rowland how to re-grip and get the big tire flipped.

The real key is being aggressive and keeping the tire in motion by driving it off the floor and kneeing it at the right time.

Interestingly, a 625-lb. tire is also a nice height for box jumps, as Rowland discovers in the short burner that follows Orlando’s instruction.

So, I want to see you guys and gals DRIVE INTO the tire.  Do NOT Deadlift it up.  You just deadlifted, so don’t over work your back.  Rely on leg drive and a quick knee to get the tire up and over.


X-Tra Work (Done on your own time outside of class):

Beginner & Intermediate) Glute ham raise progression w/ band

*find one set limit (once form breaks, that is your limit)



Cash Out:

Banded hamstring stretch 2x1min ea. Side

Banded shoulder distraction 2x2min ea. side

Video courtesy of CrossFit West Sac.

– thumb/palm up arm overhead
– step back same leg until max tension is reached
– relax shoulder letting band distract

Saturday 20130824 Open Workout @ 0900

Posted: August 23, 2013 by totactfit01 in Uncategorized

Please join us for a very special TOTF-created Hero WOD in honor of fallen comrades





9 Rounds, each for time of:

5 Deadlift 275/225 lb

7 Pull-Ups

30 Feet Lunge Walk w/ 45/25 lb plate overhead

8 Hand Release Push-Ups

2 Pistols per leg

90 seconds rest


Post total time to comments/LogWOD

Post round break downs/thoughts to comments

B2 Memorial FOB Warhorse

23 April 2007 two suicide truck bombers attacked an outpost located in As Sadah, Iraq. The explosion killed nine soldiers from the 5/73 Cav (Recon) of the 82nd Airborne Division and wounded 20 others. Together, their deaths represented the single deadliest day for the 82nd Airborne Division since Vietnam in June 1969. USA Today article located here

9 Members of 5/73 Cav (Recon) “Headhunters”:
1LT Kevin Gaspers – Hastings, Neb
SSG William Moore – Benson, N.C
SSG Kenneth Locker – Wakefield, Neb
SGT Randell Marshall – Fitzgerald, Ga
SGT Brice Pearson – Avondale, Az
SGT Michael Vaughan – Otis, Ore
SPC Jerry King – Browersville, Ga
SPC Michael Rodriguez – Sanford, N.C
PFC Garrett Knoll – Bad Axe, Mich


As you can see from the info above, two of the fallen soldiers were local Nebraskans, and our own Braden Hestermann (now stationed in San Antonio) was the medical platoon leader for the 5/73 Cav when the attack happened.  On the day before the 5th anniversary of the attack and in honor of his fellow soldier’s sacrifice, we will dedicate this WOD to their memory.

As you can see we used 9, 5, 7, 3, 8, and 2 for the Rounds and reps scheme, and 90 seconds rest between the rounds as a moment of silence for each fallen member

As with other Hero WODs, if you have access to a kevlar vest or weighted vest, feel free to bring it with you.



A tribute video to the fallen



And, a video of last year’s running of “Headhunter”.  Please excuse the language and shaky camera work (this will forever be known as “The Blair Witch WOD”), and my crappy attempt of doing pistols with Sergio at the end 🙂   But, this was an awesome time with our community and a great tribute to some of our fallen heroes that held a special place in our hearts


headhunter WOD

Our crew after the WOD last year.  Hope we have as big or an even bigger showing this year!




Cash Out:

-Banded good mornings:4×15

-Banded chest stretch:2 min per side

-Banded Overhead stretch:2 min per side

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


Friday 20130823 Open Workout

Posted: August 22, 2013 by totactfit01 in Uncategorized

keep-calm-and-crossfit-on-5pic courtesy of CrossFit Somerville


Skill Work Day


Today we want to take a break from the hard work we’ve been doing this week to work on some skills that will help improve performance.


15 Minutes – Establish  max height Plyo Push Up


15 Minutes – Snatch Balance work


15 Minutes – Double Unders – max unbroken work


Video courtesy of CrossFit Evoke.  Your goal on going max height is to keep the legs as stiff as possible as to not use them to bounce up.  You will go down to the bottom of a push up and explode up on to either a stack of plates or a box.  Start low and work your way up.  Team up so there is one person supporting each stack.  Also, we’ll put an ab mat down where your face would be to avoid a face plant to the floor.


Video courtesy of CrossFit HQ.  Coach Burgener working with Dave Lipson and Nadia Shatila (2 days in a row these two are in our video demos…) on the snatch balance.  This is such an important skill to get into the bottom receive position for the snatch.


Video courtesy of CrossFit Park City.  Chris Spealler’s set up and execution for Dobule Unders should help you get in the proper position to set a new max unbroken DU PR today!

Cash Out:

-Glute/ham raise: 3×12

-2 mobility drills from the Mobility WOD posters

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

Pick a goat (thing you suck at) and work on it for 15 min

Thursday 20130822 Open Workout

Posted: August 21, 2013 by totactfit01 in Uncategorized




Add 2.5-5lbs to weight used 15 Aug (click here for a refresher), or last time you did 5×3, or use 75% if first time doing this

Post weight used to Comments/LogWOD


CrossFit Games 2012 Track Triplet

3 Rnds:

8 Split Snatch (115/75)

7 Bar Muscle Ups

400M Run

20 min time cap

Post time to Comments/LogWOD

Over the last few weeks we have been working Bar Muscle Up progressions.  Time to see who has been practicing!

Video courtesy of CrossFit HQ.  Dave Lipson, Matt Barnett, and Nadia Shatila demonstrating the Track Triplet from the 2012 CrossFit Games. Ummm, may want to skip the last 20 seconds of the video…

Cash Out:

-Handstand Hold: 3×30 sec

-Slow, controlled Toe2Bar: 3×12

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

Beginner) Weighted stationary dips 3×12. Increase weight ea set


21-15-9: (using 60/30 dumbbells)

Dumbbell Rows (do both arms at the same time)

Dumbbell Chest Press

Cheryl with sledWho says you need to stay inside the gym to workout?  Cheryl Holm knocking out some sled runs outdoors with a little help from her son 🙂
Which reminds me, mark your calendars for next  Saturday, Aug 31st.  We won’t have an 0900 class that day.  We will meet up at the Base Lake at 1500 for a WOD/BBQ.  We are inviting folks from the local affiliates to come join us, so come out and get a fun WOD in, eat some good food (we’ll supply the fire, you bring your own meat for yourself and a side to share), and make some new friends, or see old ones!

Wednesday 20130821 Open Workout

Posted: August 20, 2013 by totactfit01 in Uncategorized





Add 5lbs to 16Aug (click here for a refresher), or last 5×3 weight, or use 85% if this is the first time doing 5×3


Post weight used to Comments/LogWOD




burpee broadpic courtesy of CrossFit Oxnard

For Time:

400M Burpee Broad Jump


25 min cap


Post time to Comments/LogWOD


Video courtesy of Gymnastics WOD.  Yes, this is a video we have used before when talking about burpees (this was Carl Paoli’s prep video for the first WOD in the 2012 CrossFit Open), but the lesson taught here will benefit you today.  Learning how to bow the body to spring back up will save the energy you’ll need as this WOD keeps going.


For the broad jump, land soft  to save those knees and feet.


Cash Out:

Couch Stretch: 5 min per side



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

Active Recovery