Archive for November, 2013

Saturday 20131130 Open Workout @ 0900

Posted: November 29, 2013 by totactfit01 in Uncategorized

zach borenpic courtesy of

Body feeling like it’s been knocked around (like Devin Gardner felt after running into Zach Boren) over this last week of hard WODs?  Then come in Saturday for a fun recovery WOD! 🙂




“Rowling” (rowing+bowling=rowling)

10 Rounds:



*Penalties – 2 burpees for every meter under 100, 1 HRPU for every meter over 100



Video courtesy of CrossFit HQ.  A breakdown of how Rowling is played.



X-tra Work:

5 x 60ft Farmers Carry

Max load…no dropping

1min rest in between





Friday 20131129 Open Workout @ 1000

Posted: November 28, 2013 by totactfit01 in Uncategorized

REMINDER:  We will run one class today at 1000




FightGOne BAdpic courtesy of North Shore CrossFit

Fight Gone Bad:

3 Rounds of 1 min AMRAPs:

Wall Balls (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps (24/20)

Push Press (75/55)

Row (Cals)




Post score to Comments/LogWOD



Video courtesy of CrossFit HQ.  Coach Greg Glassman explaining the development of the Fight Gone Bad workout.



X-tra Work:




Homework (Done on your own outside of class):

Work up one leg then the other.  3 rounds 10 sec 1st, 20 sec 2nd 30 sec last

  • anchored ankle  mobility

  • Roll out the calves

  • IT Band

  • Hamstring


  • Frog Stretch

  • Roll Back bottom to top


Posted: November 27, 2013 by totactfit01 in Uncategorized

HAppy Thanksgivingpic courtesy of

Just want to take this time to say how grateful I personally am to all our members and coaches.  You guys are what make people like me do this on a daily basis.

1 2 3 4 5 6 7 8 9 10 11 12 13

And speaking for all the staff member here at TOTF, we want to wish you and yours a Happy Thanksgiving.  Enjoy the day with friends and family….and be ready to train Friday! 🙂

Coach D

Wednesday 20131127 Open Workout

Posted: November 26, 2013 by totactfit01 in Uncategorized

ATTENTION: Today’s 1730 class has been cancelled.  Sorry for any inconvenience.



turkey preppic courtesy of peak360fitness

“Turkey Prep”

For Time:

10! (10, 9, 8,…1) Chest To Bar Pullups

100! (100, 90, 80…10) Double Unders

Post time to Comments/LogWOD

Videos today courtesy of Gymnastics WOD.  In this video Carl Paoli breaks down the key cues to help you get your chest to the bar with those pull ups. POSITIONS: Keep your head neutral, shoulders on the shelf, pull your elbows all the way back. MOVEMENT: Explosive kip/kick and row back.

X-tra Work:

Sets of 5 per Leg:

Candlestick to Pistol

In this series, Coach Carl discusses how to use the Candlestick Roll as an assistance to scale a one-legged squat, also known as the Pistol. The Pistol is a complex movement as it requires strength, balance, mobility, and coordination. Adding the Roll to the Pistol enables the athlete to decrease the load through momentum; maintain the balance aspect as the athlete doesn’t need to hold onto a band, rack, or partner; improves skill and coordination by incorporating the Roll.

In this first progression, Coach Carl demonstrates how to do a proper Candlestick Roll into a Squat position. The key is to get your hip into extension as you roll back onto your upperback and shoulders and drive your toes up to the ceiling in front of you. Don’t bend at the hip and let your feet go past your lead, or you will lose all that momentum you are trying to create. On the roll forward back up to your feet, do a quick Sit Up, tuck, and drive your heels to your butt to create a fast rotation onto your feet, and you should end up at the bottom of your Squat.

In this video, Coach Carl continues to use the Candlestick Roll to progress the Pistol. This time, instead of rolling out of the Candlestick with two feet we use only one leg to post on the ground. The key in the beginning to maximize the utility of the roll is to come up out of it with your nose down and hips up – almost like if you were about to continue into a forward roll. This will help you engage your posterior and also set up your body position to be over posting foot. Once you get progress and become more comfortable with balance and loading the posting leg, you can begin to recieve in a more upright position.

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

Roll Calf

Roll out shin

Roll out Thoracic

Tuesday 20131126 Open Workout

Posted: November 25, 2013 by totactfit01 in Uncategorized

Small Update to this week’s schedule – Tues: 0600/1130/1730, Wed: 0600/1130/1730, Thurs: No Class, Fri: 1000, Sat: 0900.  Since we’re down on Thursday, wanted to give the 1130 crew an extra shot at getting in this week.


Ben DeadliftingJohn H upside down

Wanted to give a shout out to two of TOTF’s own, Ben Yates and John Hendricks, who will be one of the teams reppin’ TactFit at CFO’s Snow Bowl this December.  And these pics got me thinking….Dead Lifts and Hand Stand Push Ups?…wonder what we should do for our WOD today?….hmmmm……








Handstand Push Ups


Post time to Comments/LogWOD


Video courtesy of CrossFit HQ.  At this year’s Central East Regionals, Dan Bailey set a new world record in Diane with a 1:35 time. He bested Chris Spealler by almost 20 seconds.
Notice, even though their speed is crazy, they still meet standards with each and every rep.  Make that your goal today.  Meet standards and go as fast as you can.


X-tra Work:

GHD Situps – 3×10


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

30 seconds each, twice through

  • Outward rotation of the hip

  • Inward rotation of the hip

  • Butterfly stretch

  • Frog position stretch

  • Wall Extension

  • Doorway Stretch

  • Hang from bar (Spinal Decompression)

Monday 20131125 Open Workout

Posted: November 24, 2013 by totactfit01 in Uncategorized

Schedule Note:  This week, our class times will be Mon:0600/1730, Tues: 0600/1130/1730, Wed: 0600/1730, Thurs: No Class, Fri: 1000, Sat: 0900



TactFit Total

3 attempts for 1RM on…

Power Snatch

Bench Press

Front Squat


Post combined total to Comments/LogWOD


This will run just like the CrossFit Total.  You’ll get a total of three, AND ONLY THREE attempts at each lift.  Good rule of thumb with these is on attempt one, hit something you KNOW you can get (below PR), on the second something you SHOULD get (current PR), and on the last attempt, go for something you WANT to get (new PR).  Big thing, maintain good form.  For the lift to count, we have to see control at the end point of each lift, and see that you aren’t doing something unsafe to move the weight.



X-tra Work:

Weighted Chin Ups




Homework (Done on your own time after class):

 3 rounds:

• Shoulder Capsule stretches with stick

• Lat stretch (30 seconds each side)

• Rib cage stretches (Camel Pose – 45 Seconds)

• Deep Squat stance rocking side to side (45 seconds)

• Wrist Stretch (45 seconds)

Video courtesy of Howcast.  For those not familiar with Camel Pose.



PosterShould be seeing this poster up in the front hall of the Field House soon….

Saturday 20131123 Open Workout

Posted: November 22, 2013 by totactfit01 in Uncategorized



photo courtesy of Tony Frescas




Team WOD:

3 Rounds of:

Kettlebell Swings (53#/35#)

Wall Balls (20#/14#)

Box Jump w/step down (no jumping down) (24″/20″)

Shoulder to Overhead (95#/65#)


In teams of two, one partner works while the other rests.

You will work for 2:00 at each station – 30 sec transition from one station to the next.

Score = total reps

Post total Reps to Comments/LogWOD

Partner name to Comments here and in LogWOD



X-Tra Work:

10 min Mobility work




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


Friday 20131122 Open Workout

Posted: November 21, 2013 by totactfit01 in Uncategorized

Snowpic courtesy of Offutt AFB.


As winter is quickly approaching, please remember, TOTF falls under the Field House’s rules when it comes to delay/early dismissals.  If there is late reporting on a day, our morning class for that day would be cancelled.  If there is an early dismissal, any class scheduled after it that day would be cancelled.  This is for your safety.  Granted, we love that you guys and  gals want to come in and work out, but if the base says it’s not safe to be on the road, then do as they say.   We will do our best to always have an update both here and on our Facebook page should something like that come up.



Weighted Dip


Post highest successful 3 rep set weight to Comments/LogWOD



15 min time cap



1! (1,2,3,4,5,6,7,8,9,10)

Ring Push Ups


Pull Up


20 Min time cut



Post time to Comments/LogWOD



X-Tra Work:

YTLW Raise


Video courtesy of UVAC Swim



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

Shoulder Mobility Drill

Pick one, do for 5 min per side

Thursday 20131121 Open Workout

Posted: November 20, 2013 by totactfit01 in Uncategorized


snatch high pullpic courtesy of Women’s Weightlifting UK.

Snatch High Pull 5×3

Use 120% of Snatch Max

Post weight used to Comments/LogWOD


Set starts every 2 min

Get that triple extension then continue to pull as high as possible.





Down Ups

One Arm Barbell Deadlift (95/45)

Post time to Comments/LogWOD


Video courtesy of CrossFit HQ.  For the down ups, watch from 1:06 to 1:28.  Down up = no push up, no jump burpee.


one arm deadliftFor the one arm deadlifts, you will stand in front of the bar just like a regular deadlift.  Focus on balance.


X-Tra Work:

Seated Box Jump (sit on a 20” box)

Increase height ea round

For improving jumping, explosiveness and overall athleticism, Westside Barbell’s Shane Sweatt likes training from the seated or kneeling positions.
Video courtesy of CrossFit Journal.

During this CrossFit Powerlifting seminar at Integrated Fitness, a CrossFit box that does sport-specific training just outside Pittsburgh, Shane Sweatt begins with seated box jumps. To properly execute the movement, the feet come up and are driven into the ground, the chest stays up, and the arms come back and forward.

“Arms are very important in jumping,” Sweatt notes.

Then it’s on to the kneeling jump, where the hips must fully extend before the legs come through.

“The farther you can extend your hips through, the more height that you’re gonna get on a kneeling jump,” Sweatt explains.

Next, he has the group practice kneeling long jumps, box jumps with a barbell, kneeling cleans, kneeling snatches and even a kneeling split snatch.

“It’s a way to get someone very athletic in movement—something fresh,” he says.



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

Roll Thoracic Spine

+ lacrosse ball on any sensitive areas

Banded Hamstring stretch

Wednesday 20131120 Open Workout

Posted: November 19, 2013 by totactfit01 in Uncategorized


Clean & Jerk

Increase weight each round

Post highest load to Comments/LogWOD

You get 6 total attempts. Go for a 1RM.  If you hit your limit and still have attempts left, drop to 90% of limit and finish out the attempts.  You can use any variation of cleans and jerks to get the weight up today



steve tactfit games 2013Pic of Steve Pakusch finishing off the jerk in the Ground to Overhead event at last year’s TactFit Games.  Which reminds me, we are completely filled up for the 2014 TactFit Games.  We were able to increase the teams to 25 per division.  The teams that were on the wiat list should have gotten an email to register.  So, that means we will have TWICE as many teams this year than we did last year.  Look for some serious competition going on!  Be there January 19th!


X-Tra Work:

Ab wheel/ Barbell roll outs.


Video courtesy of CrossFit Football.  CF Football seminar staff member Luke showing how to do the ab wheel roll out, also known as “Evil Wheels”



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

Barbell Heavy Reverse Lunge



Video courtesy of CMU Strength.  Maintain an upright torso through the movement.