Archive for September, 2013

Monday 20130923 Open Workout

Posted: September 22, 2013 by totactfit01 in Uncategorized

Baby HendricksAllow me to introduce Adeline Grace Hendricks.  Mom, dad, and baby are doing well.  We expect this little bundle of joy to be doing burpees in no time!

 

 

S/S/S:

Weighted Dip

5×3

Use 75% of 13Aug weight (click here for a refresher)

Post weight used to Comments/LogWOD

 

 

 

WOD:

5 Rounds:
3 (per side) Turkish Get Ups

Use Kettlebell or Dumbbell

Increase weight each round

Rotate sides each rep or do one side at a time x3

 

Post highest successful weight used to Comments/LogWOD

 

Video courtesy of CrossFit HQ.  Kettlebell Seminar lead, Jeff Martone, going over the steps of the Turkish Get Up.  Martone outlines the three steps of the movement.

First there’s sitting up, then the transition to the knee and, finally, standing up.

While lying on the floor, your chest must be open. Then, ensure your knuckles remain in the same spot in space. Next, press, drive off the heel and keep coming up to a sitting position. This position, Martone cautions, does not involve merely rolling over or sitting straight up like a regular sit-up

“As you get stronger, you’re always shifting your weight to your forearm,” he explains. “But you gotta minimize weight to it and really work your core pretty hard.”

When it’s time to transition to the knee, push down the shoulder on the opposite side of the weight, push off with the heel and bring the leg through. Then, stand up while keeping the kettlebell in the same overhead position.

 

 

X-tra Work:

Skin the Cat
3×5

Rest as needed between

Video courtesy of Paradiso CrossFit.  Demonstration of a full Skin the Cat and scaling/spotting options

 

 

Homework (done outside of class on your own):

Tricep Stretch x1min a side – do twice per arm

 

Lying Extended Ab stretch – 4x30sec

Saturday 20130921 Open Workout

Posted: September 20, 2013 by totactfit01 in Uncategorized

WOD:

“Badger”

badger-thpic courtesy of CrossFit HQ. In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq mid December 2007

3 rounds for time:

30 Squat Cleans 95/65

30 Pull-ups

800 meter run

Post time to Comments/LogWOD

X-tra Work:

Pick a goat and work for 15 minutes

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

Rest

Friday 20130920 Open Workout

Posted: September 19, 2013 by totactfit01 in Uncategorized

S/S/S:

Press

Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 9 September

Click here for a refresher.  If you were not here that day, click on the link to see what percentages you will use.  If you have not set your 3RM, you will do so today

Post reps of last round to Comments/LogWOD

Post weight used in all sets to comments section of LogWOD

 

WOD:

3 Rounds:

1min AMRAP- Ring Dips

1min Rest

1min AMRAP- Push Jerk 135/95

1min Rest

1min AMRAP Row for Calories (set dampener on 7)

*Score= reps + cals

Post score to Comments/LogWOD

X-tra Work:

4 rounds: on a constantly moving 2min clock

200M Run

Max Rep Handstand Push Ups

See if you can increase the number of HSPUs each round

 

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

Roll out Upper Thoracic – at least 5minutes

Shoulder Flexion Mobility

 

baby bagA baby bag ready to go to the hospital with a TactFit onesie and baby hat.  This can mean only one thing.  Our own John and Kelly Hendricks are off to the hospital to welcome in the newest member of the Hendricks clan!  Prayers for a smooth delivery coming your way!

Thursday 20130919 Open Workout

Posted: September 18, 2013 by totactfit01 in Uncategorized

S/S/S:

Deadlift

Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 13 September

 

Click here for a refresher.  If you were not here that day, click on the link to see what percentages you will use.  If you have not set your 3RM, you will do so today

 

Post reps of last round to Comments/LogWOD

 

Post weight used in all sets to comments section of LogWOD

 

 

WOD:

5 Rounds:

1 Min AMRAP Kettlebell Swings

1 Min Rest

1 Min AMRAP Goblet Squat

1 Min Rest

 

* Use heaviest kettlebell possible for both

 

Post total reps complete to LogWOD

Post weight used in comments section of LogWOD and in the comments section here.

goblet-squat-with-kettlebellpic courtesy of WorldOfDiet.  Keep the kettlebell in contact with your body during the Goblet Squat.  Also, make sure your torso stays upright.

 

X-tra Work:

Beginner) Reverse Hyperextensions: 3×12 Increase weight each set

 

Intermediate)4 Rounds not for time:

15 Banded good mornings

10 GHD’s

 

 

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

Glute-Ham Raise (GHR)  Progression, work up to 8 in one set

Video courtesy of IronCompanydotcom.  Louie Simmons talking technique as powerlifting multi-world record holder Laura Phelps-Sweatt demonstrates the Glute Ham Raise.  Trouble with your deadlifts today?  If you are NOT doing these, you only have yourself to blame.

Wednesday 20130918 Open Workout

Posted: September 17, 2013 by totactfit01 in Uncategorized

airforce-emblempic courtesy of Free Republic

Happy Birthday, Air Force!

WOD:

“Air Force WOD”

For time:
20 Thrusters (95/65)
20 Sumo deadlift high pulls (95/65)
20 Push jerks (95/65)
20 Overhead squats (95/65)
20 Front squats (95/65)

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

20 min cap.

Post time to Comments/LogWOD

X-tra Work:

Peg BoardClimbs

Complete as many ascents in 10 min

Video courtesy of Nix Seraph.  We see folks on those peg boards by the wall we do Handstand Push Ups on.  Time to make some use of them.  Try the short one first, followed by the tall one

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

Roll Out whatever is tight

Minimum 5 minutes

Tuesday 20130917 Open Workout

Posted: September 16, 2013 by totactfit01 in Uncategorized

IMPORTANT NOTICE:  There will be an all-Tactfit meeting in the TactFit area at 1830 this Wednesday.  We invite all TOTF members to be there.  This community is only as strong as its members.  Please have a BIG showing!

 

Who says persistence doesn’t pay off?  Our own Nico Corea getting not only his first, but first 2 Muscle Ups!  Nice work bro!  But now we got to see it at the gym for it to count 🙂

We would love anytime any of the rest of you have a PR you want to share with the community.  Send it our way!

 

gorilla squatpic courtesy of LiftBigEatBig

S/S/S:

Back Squat 

Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 12 September

Click here for a refresher.  If you were not here that day, click on the link to see what percentages you will use.  If you have not set your 3RM, you will do so today

Post reps of last round to Comments/LogWOD

Post weight used in all sets to comments section of LogWOD

 

WOD:

Squat Clean Thruster

Establish 1Rep Max

15 Min Time Cut

Post highest successful Squat Clean Thruster to Comments/LogWOD

Video courtesy of Rogue Fitness.  Matt Chan showing the proper technique for a Squat Clean Thruster, or “Cluster” as he calls them.  So, the bar will start on the ground, you will go into a full (squat) clean, but instead of just standing up, you will go from the bottom of the squat into a Thruster.  Move as heavy a load as you can.

 

X-tra Work:

Clean & Jerk w/ log bar

3-3-3-3-3

* increase weight each set

 

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

Tricep Mash 2min side

Couch Stretch 3min side

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!

 

S/S/S:

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.

 

 

WOD:

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 5.5.5.5.5

 

 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