Archive for October, 2013

Friday 20131101 Open Workout

Posted: October 31, 2013 by totactfit01 in Uncategorized

Dovovan Routsis 1 yearHappy One Year Anniversary Crossfitting for Donovan Routsis.  Although he is now stationed on the East Coast, he will always be Family.




“The Breunle” 20Min AMRAP:

1 Deadlift 375/255

3 Burpees

1 Strict Handstand Push Up


Post rounds completed to Comments/LogWOD

X-tra Work:

3 Sets of Max Rep

Strict False Grip Ring Pullups

Video courtesy of Oracle Fitness

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

Skin the Cat – 5 min practice


Video courtesy of Mobility WOD.  Great shoulder extension work!

Thursday 20131031 Halloween Workout

Posted: October 30, 2013 by totactfit01 in Uncategorized
BradToday we said goodbye to a great guy, as Maj Brad Boudreaux hit his last workout in the TactFit area.  The entire staff from TOTF would like to wish him and his family safe travels to Europe.  You will be missed.


Halloween Fun!

halloween KBpic courtesy of Ultimate CrossFit

feel free to wear a costume today…

“The Scarecrow”

In 8 minutes find 1RM on Push Press,
3 minutes Rest to setup for…

5 Minute AMRAP:
7  Shoulder to Overhead @ 75%  of Push Press 1RM
14 Box Jumps 24/20”

3 minutes Rest to set-up for…

5 Minute AMRAP:
14 Back Squats (add 50/35 to S2OH weight)
7 Pushups


Post highest successful weight on Push Press to Comments/LogWOD

Additionally post total reps  for each AMRAP to Comments/LogWOD



X-tra Work:

 100 Banded Good Mornings

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

Pick a shoulder mobility drill and perform 2 times with 1min rest in between

Wednesday 20131030 Open Workout

Posted: October 29, 2013 by totactfit01 in Uncategorized


run-the-zombies-are-comingpic courtesy of Zombie central.  Sorry, with Halloween coming up, I couldn’t help myself.  Plus, isn’t that one reason we train?  Prep for when the Zombie Apocalypse happens? 🙂

Run, Climb, Run:

For Time
Run 1 lap (635M)
20 Pull-ups
Run 1 lap
1min Rest
Run 400M
30 Chin-Ups
Run 400M


Post time to Comments/LogWOD


X-tra Work:

Last Person Planking:

Entire class – Hold plank for time. 

Last man or woman that holds the position wins


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

Yoga Day—3sets of

– 30 sec–Perform Downward Facing Dog

– 30 sec—Top of Push up hold

– 30 sec – Cobra Pose

Tuesday 0131029 Open Workout

Posted: October 28, 2013 by totactfit01 in Uncategorized

Salt Carl and HomarGotta love those TOTF hoodies!  Coaches Salt, Carl, and Homar at their CF Level One Certification last weekend.  So proud of these guys!  Look for them to be leading up some of the Open classes.  It’s dedication of guys like them that keep this program going.  We are always looking for more folks looking to help change lives.  If you are interested in being in our Shadow Coaching program to get you towards getting your CrossFit Level One certification, talk to one of our coaches!





2 Rounds

Station 1: 4 Rounds; AMRAP Power Clean @ 80% 2RM 30 seconds on, 30 seconds off

Station 2: 4 Rounds; AMRAP Toe 2 Bar 30 seconds on, 30 seconds off

Station 3: 4 Rounds; AMRAP Partner Tire Flips 30 seconds on, 30 seconds off

Score = Reps


Post score to Comments/LogWOD

Post weight used to Comments section in LogWOD as well as who you partnered up with on Tire Flips

For the new folks, AMRAP = As Many Reps or Rounds As Possible.  We set our 2RM on Power Clean on Oct 15th (click here for a refresher), and looking at LogWOD, it looks like 11 of you recorded it.  Good work!


X-tra Work:

4 sets Glute Ham Raise

10-12 reps (use bands for assistance if needed)


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

Lat Stretch—3x30sec per side

Banded Wrist Stretch—3x30sec per side

Monday 20131018 Open Workout

Posted: October 27, 2013 by totactfit01 in Uncategorized

You guys will notice this week is going to be a slight change of pace.  There will be no Strength/Skill/Sport (S/S/S) piece to our our workouts this week.  Just giving your system a little bump and prepping you for the next cycle of fun.  Enjoy!




 “π (pi) Guy x 2”

3-1-4 of:

-Muscle Ups

-Front Squat (225/135)

-Handstand Push Up

Rest for 4minutes;

Repeat above reps


Post total time to Comments/LogWOD


Video courtesy of Rogue Fitness.  Matt Chan going over the Front Squat.  Luckily for you guys, you can take the bar from the rack today.

X-tra Work:

Establish 3RM Weighted Chin-ups


Homework (Done on your own outside of class):

Hamstring Rollout

Achilies Barbell Roll-out

2 min Each x 2


Logan Mieke over fireThis pic was too cool for me not to put it on our page!  Logan and Mieke leaping over the fire wall at the Spartan Race.  Will we see something like this at the TactFit Games?…probably not as I doubt base safety would sign off on it 🙂   BUT!,,,,plan on being tested!  Get your team of 4 together and go to our registration site here to make sure you have a spot on the 19th of January!

Saturday 20131026 Open Workout @ 0900

Posted: October 25, 2013 by totactfit01 in Uncategorized

The 2014 TactFit Games Registration Page is now live!  Register NOW if you have a Team of Four for either the Scaled or RX’d Divisions.  Also, go to the registration site if you plan on volunteering to either judge, work set up, or be on the medical staff.

We have a link tab on our home page titled “2014 TactFit Games”.  Click on it to get to the registration page or click right HERE!


CF Dannypic courtesy of CrossFit HQ

AMRAP 20min:
30 Box Jumps (24/20”)
20 Push Press (115/80)
30 Pull-ups

Post rounds completed to Comments/LogWOD

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

X-tra Work:

Recovery Jog 4 Laps

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


Friday 20131025 Open Workout

Posted: October 24, 2013 by totactfit01 in Uncategorized
Baby Hendricks in TOTFBaby Addie is ready to go to the gym with her folks!  Glad all is going well for the Hendricks clan!





Add 2.5lbs to 14Oct (click here for a refresher)

If you weren’t here that day, add 2.5 pounds to weight used on set of 5 reps on 27Sept2013 (click here for a refresher)


Video courtesy of Rogue Fitness.  Neutral Spine is the name of the game.  Don’t let your ribs stick out/arch your back.  Set the feet, keep elbows down and in front of the bar, squeeze your ass, squeeze your trunk, double-chin, then press the weight straight up, head through at the end.


For Time



Back Squat (225/175)

Ring Dips

Post time to Comments/LogWOD


X-tra Work:

Reverse Hyperextensions

4 sets 12-15 reps


Video courtesy of CrossFit HQ.  Westside Barbell owner and Strength guru, Louie Simmons going over proper use of the Reverse Hyper.  Got back issues?  Why aren’t you using this?  Deadlift not strong enough?  Why aren’t you using this?  Glutes not stong enough?  Why aren’t you using this?  DO IT!



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

Hanging Spine Decompression – Accumulate 3 minutes of hanging



Thursday 20131024 Open Workout

Posted: October 23, 2013 by totactfit01 in Uncategorized


snatch image

Power Snatch 8×2

Add weight from 24Sept or use@ 80% of your 1RM


Start every 90 sec.

Post weight used to Comments/LogWOD

For a refresher of 24 Sept 2013, click here



2 Rounds:
1000M Row
30 Alt KB Snatches @ 1.5/1 (15 ea)
1 Minute Hanging Bar Hold*

* If you come off bar run 400M then complete hang



18 Minute cutoff

Post time to Comments/LogWOD

If you do not make the 18 minute cut, post your time as 18:01 and post how far you got in comments

Video courtesy of CrossFit HQ.  Jeff Martone covering the Kettlebell Snatch.  Follow his instruction for the finish to keep from bruising your forearm.



X-tra Work:

4 Sets each leg

Bulgarian Split Squat 12-15 reps

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

4 Rounds

1min Plank, 30sec Rest

Wednesay 20131023 Open Workout

Posted: October 22, 2013 by totactfit01 in Uncategorized


pendlay rowpic courtesy of

Pendlay Row – 5×5

Increase weight each set


15 minute time limit

Post highest weight to Comments/LogWOD


Video courtesy of California Strength.  Glenn Pendlay himself going over the technique for the Pendlay Row.  This differs from the usual bent over row in…

-You keep your torso parallel to the floor the whole time to fully engage the lats

-Grip is slightly wider

-Pull is explosive and comes up to lower chest/upper abdomen

-Flex upper back but don’t change hip angle

-Bar comes to a complete stop before next rep


Only increase weight if you can maintain good form.  If form breaks, lower the weight and make the reps productive



2min Max Single Unders

50yd Bear Crawl

2min Max Double Unders

100yd Bear Crawl

2min Max Triple Under Attempt or other, 150M bear Crawl

Number of completed jump rope contacts is the score (1 contact for a single under, 2 contacts per Double Under)

Multiply by 10 for every triple made- so 1 triple equals 30 (3 contacts x 10)

Post score to Comments/LogWOD




So, keeping track of the two minute jump roping action will be on you, the athlete.  Simple, jump somewhere you can keep an eye on the clock.


Video courtesy of Rage Fitness.  Yeah, I hate that kid too 🙂
So, if you notice on his technique, the only real change is a slighly higher jump and a quicker turn of the rope.
It’s all about rhythm and timing.  If you feel froggy, after the WOD, try some quadruple unders.

X-tra Work:

Kroc Rows

5, 5, 5+

Get a heavy DB and do 2 heavy sets w/ perfect form.  Strap/chalk up, and do one all out set to failure.  Set a PR here.


Video courtesy of MuscleTech.  Here are Kroc Rows explained by the man himself, Matt Kroczaleski.
-Drop shoulder at the bottom to stretch the back muscles
-At the top, elbows back, shoulders back, think “shoulder blades together”
-He aims for 20 reps, if he gets more, he ups the weight

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

Chest Stretch – 2 min per side

Overhead Squat Mobility – 5 minutes

Tuesday 20131022 Open Workout

Posted: October 21, 2013 by totactfit01 in Uncategorized


Team WOD

Partner WOD
10 Rounds For Quality:
3 Deadlift @ 245/165
Broad Jump length of 3 mats (18 feet)


*Men add 10 lbs, Women add 5 lbs each round


* Only one partner working at a time


* Add weight before partner finishes jumps


Post highest successful weight to Comments/LogWOD


Make sure you have bars and weight ready before we start.

X-tra Work:

100 Barbell Rollouts

Video courtesy of CrossFit of the Ozarks



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

Accumulate at least minutes foam/PVC rolling- find tight areas