Archive for September 15, 2013

Monday 20130916 Open Workout

Posted: September 15, 2013 by totactfit01 in Uncategorized

IMPORTANT NOTE:  We will have an all-TactFit meeting this Wednesday at 1830 in the Tactfit area.  There will be a lot to go over.  A big topic will be the 2014 TactFit Games.  We would like all TactFit members there to discuss this big production.  This event only happens with your help!

tactfit games totf membersThanks for the pic Bryan!

A pic of a big group of the TOTF athletes who competed last year.  We all had a blast, but for this event to be great, we will need a big bit of help from our TOTF community.  Please be there Wednesday for the meeting to find out where you can help out.  Of course, we want as many of you as possible to compete, but we also will need a big stable of helpers.  Be there!



Bench Press

5 @ 75% of 3RM

3 @ 80%

2 @ 85%

1 set Max reps @ 90%


Post reps of last set to Comments/LogWOD


Post weights of each set to comments section of LogWOD


We set 3RM on Bench Press on Thursday, 5September (click here for a refresher).  If you were not here, you will set yours today.




Every Minute On the Minute (EMOM) for 12 Minutes:


2 Jerk Behind Back (165/115)

10 Double Unders


Post completed rounds to Comments/LogWOD


Video courtesy of CrossFit HQ.  Coach Bergener talking through the Jerk from behind the back.


If you cannot complete the double unders in any round during the minute, when the next minute starts, you will finish the reps for the round you were in, and then rest until the timer goes off again.  Your round count will only e the number of rounds completed in the 10 minutes, so for every round you don;t get done, you don;t count in your number.  Make sense?


X-tra Work:


Beginner) Weighted stationary Dip


 Intermediate) Work on Weighted Muscle Up

Try using either weight hanging from a belt, weight hanging from a band, or hold a med ball between your legs.



Homework (Done on your own time outside of class):

Banded Tricep Stretch 2min per side


Chest Stretch 3min per side