Archive for December, 2013

New Years Day WOD

Posted: December 31, 2013 by totactfit01 in Uncategorized

New Year 2014Pic courtesy of CrossFit Colossus


HAPPY NEW YEAR!  Come in at 1000 for our New Year’s WOD!




12 Days of Barbell WOD – (use 95/65 for all moves)

1 – Dead Lift

2  – Hang Power Cleans

3 – Front Squats

4 – Shoulder Presses

5 – Back Squats

6 – Push Presses

7 – Thrusters

8 – Squat Cleans

9 – Push Jerks

10 – Hang Power Snatches

11 – Overhead Squats

12 – Sumo Deadlift High Pulls




Thank you CFO for the WOD suggestion

Done like the 12 Days of Christmas.  So: 1 deadlift/2 Hang Power cleans, 1 deadlift/3 Front Squats, 2 Hang Power Cleans, 1 deadlift…etc



Post time to Comments/LogWOD



X-tra Work:

None!  Hydrate!

Some you may need it more than others 🙂



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

Pick 1 mobility drill per poster, 3 min per drill

Tuesday 20131231 Open Workout @ 1000

Posted: December 30, 2013 by totactfit01 in Uncategorized

REMINDER:  Only one class today @ 1000


Salt at CF lightning

Coach Salt doing work at CrossFit Lightning while on leave.  Heading out on a trip?  Not sure what box to hit?  Either look on to see what affiliates are around where you’re going or talk to one of our coaches.




Snatch (Full) – Find 1RM


Post highest successful weight to Comments/LogWOD

Video courtesy of CrossFit HQ.  Chad Vaughn doing a 285# Snatch.Notice as soon as he hits full extension he drops right away into his receive position.  Get AGGRESSIVE here!  Catching the weight in a power snatch and then lowering yourself down to the bottom of an Overhead Squat does not constitute a successful Full Snatch.  Do it right, even if that means going lighter to get it right!


X-tra Work:

Snatch balance –

Increase weight each round.


Video courtesy of CrossFit HQ.  Coach Burgener going over the finer points.  Do these!  IF you didn;t have that great of a day on Snatch, drill the crap out of these!



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

Shoulder mobility

Video courtesy of Mobility WOD

Monday 20131230 Open Workout

Posted: December 29, 2013 by totactfit01 in Uncategorized

Jeff Carly and Chris at Vise DTCongrats to Jeff, Carly, and Chris reppin’ TOTF at the CrossFit Vise Downtown prelim 1 to Battle in the Bluffs.  Way to do work guys!

ATTENTION:  Our schedule for this week will be Mon- 0600/1630, Tues – 1000, Wed – 1000, Thurs – 0600/1130/1630, Fri – 0600/1130


6 Rounds:

Bear complex X 2 reps (starting weight 135/95)

100M shuttle run(50M down and 50M back)

Rest 2 minutes.

Increase weight each round –  weight jumps are up to you.  If you fail at one, stay with that weight until you get it or until you run out of rounds.

Post highest successful load to Comments/LogWOD

As a reminder, one repetition of the Bear Complex is: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Push Press.  You will go through this sequence twice each round.  During these repetitions, the bar can only touch the ground when finishing the back push press to beginning the next power clean.  And, when  it touches, it is only a touch and go.  any longer than one second will result in a no-rep.  A no-rep = do it again.   Note: You can combine the Front Squat and Push Press into a Thruster, as well as combine the Back Squat and Back Push Press into a Back Thruster.  Remember, for the Power Clean, you have the catch in a quarter squat, and fully open hips BEFORE going into the Front Squat.

X-tra Work:

GHD Sit Ups – 4×15

Banded Good morning 3×20

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

Practice hollow rocks – 10 min

Video courtesy of Team CrossFit USA.

Saturday 20131228 Open Workout @ 0900

Posted: December 27, 2013 by totactfit01 in Uncategorized


6 Rounds For Time

20 Empty Bar Overhead Step Ups (24″/20″)

10 Plyo Pushups

5 Burpees



Post time to Comments/LogWOD


On the Overhead step ups, men RX’d is a 45# bar, women a 35# bar.


Video courtesy of Adam Richmond.  For the plyo push ups, have two 45# plates just outside of shoulder distance apart.  Start the push up with hands on the floor inside of the plates, go down so your chest touches the ground.  Explode off the ground so your hands land on the plates.  From here, you can either do another push up off the plates, landing your hands on the ground, or walk the hands back to the ground before starting next push up.


X-Tra Work:

Lat Hell.  Watch the Video.  Do it all….

Video courtesy of Mobility WOD.

battle of the bluffsIf you can’t make it to class today, get over to Vise Downtown for a Battle In the Bluffs primer.  The comp kicks off at 0900.  And, if you do come to class, right after, head over and cheer some folks on!  Click on the above pic for more info…

Friday 20131227 Open Workout

Posted: December 26, 2013 by totactfit01 in Uncategorized



5 Rounds For Time

800M Run

30 KB Swings (2/1.5)

30 Pull Ups



* 40 min time cap

Post time to Comments/LogWOD

Last time we did this one was Jan 5th, 2013.  Click here for a refresher.  Look back in your logbooks and see if you got better!


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

Seated Hamstring Mash with Lacrosse Ball (2 min/side)

Video courtesy of Mobility WOD



Lat/Shoulder banded mobility – spend 5 minutes per side

Video courtesy of Mobility WOD.  Five Way Shoulder Mob drill!


shirts and stuffHave a late gift you need to get?  Not sure what to do with that Christmas cash?  Hit the Field House Front Desk and get a TactFit T-shirt, Tank top, shorts, or hoodie!  Grab a new Logbook!  Get it now before we sell out!

Thursday 20131216 Open Workout @ 1000

Posted: December 25, 2013 by totactfit01 in Uncategorized

Don’t Forget, only one class today a 1000

Kyle at CF ConjugateKyle Gundrum getting work done at CrossFit Conjugate while on vacation.  Don’t let travel be a reason to not work out.  Stop in a box where you are at, hit a gym at the hotel, get out and run!  All those out traveling, post your workout plans to Comments.




EMOM(Every Minute On the Minute) for 10 minutes

1 Power Clean

2 Push Press

3 Front Squat

For bar weight, use body weight



Post total successful rounds to Comments/LogWOD

Goal should be to not drop the bar during a round.  If you do, it just means you’ll have to do another clean to get the weight back up.



X-Tra Work:

3 attempts, Max strict Pull Ups

two minute rest, then…

3 x max L-sit hold



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

Banded triceps stretch – 2 min per side

Buttlerfly Stretch with Shoulder Press – see video

Hold a post on the rig, squat… get comfortable and move side to side at the bottom – 5 minutes

Video courtesy of

Spartan coach Christy shows the FMS corrective exercise called the Buttlerfly Stretch with Shoulder Press.

Merry Christmas!!

Posted: December 24, 2013 by totactfit01 in Uncategorized

Happy HolidaysSantaHo Ho Hopics courtesy of Redxcrossfit, New London CrossFit, and pintrest, respectively






No WOD today, but if you are home and want something to do,…..



5 Rounds:
25 Push ups
25 Alternating Jumping Lunges
25 Burpees




Tuesday 20131224 Open Workout @ 1000

Posted: December 23, 2013 by totactfit01 in Uncategorized

Remember, due to Holiday schedule, only one class today, at 1000.




12 Day of Christmas WOD

1 x 20m meter sprint (10m there, 10m back)
2 x push-ups
3 x air squats
4 x sit-ups
5 x kettlebell swings, 1.5/1
6 x back squats, 95/65
7 x push press, 95/65
8 x hang cleans, 95/65
9 x bent-over rows, 95/65
10 x deadlifts, 95/65
11 x box jumps (24”/20”)
12 x burpee pull-ups



Post time to Comments/LogWOD



This WOD is done in the style of the song “The Twelve Days of Christmas”, so…
one 20M sprint, two push ups, one 20M sprint, three Air Squats, 2two push ups, one 20M sprint, etc….
So add one move every time until you go through all twelve for the required number of reps.


All I want for ChristmasPic courtesy of

Yup, sounds like my wish list.


X-Tra Work:

Roll, Roll, Roll out the Thoracic, hamstrings, calves, and IT Bands


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

Get last-minute shopping done 🙂

Monday 20131223 Open Workout

Posted: December 22, 2013 by totactfit01 in Uncategorized

NOTE: Our schedule for this week will be Mon – 0600/1630, Tues – 1000, Closed Wed, Thurs – 1000, Fri – 0600/1130, Sat – 0900


crossfit for costello afterwardsFrom Carly Costello….
Thank you so much to everyone who came out for CrossFit for Costello! Two gyms participated in the “Barry” workout this morning, and we raised $576 for my dad’s speech therapy! Big thanks to CrossFit on the Square in Marietta, Ga., (bottom photo) and Team Offutt Tactical Fitness at Offutt Air Force Base, Neb., (top photo) for hosting this event! I love my CrossFit family!


Glad we could help, Carly! #community




2 Person Team WOD:

AMRAP 7 Minutes: Row Cals/ Partner Holds Kettlebell(53/35) Overhead in one hand.

Partners can switch when needed or when the KB comes in contact with or goes below the plane of the top of the head.



2 minute rest



7 Minutes to find combined Front Squat 3RM. (weight must come from the ground)


You can Squat Clean into first rep.

Score = cals + weight total


Post score to Comments/LogWOD

X-tra Work:


20 Banded Face Pulls

20 Banded OH  tricep extension

2 min Handstand Hold


Video courtesy of Keith Enderlein.  Demo of banded face pulls.  For the Banded overhead tricep extension, use the same band, just turn around, get in an angled position, have the band overhead and extend your arms


Homework (Done on your own outside of class):

Mash tricep – 2min/side

Floor Wrist  Stretch 2 min/side

Frog Stretch – 2 Min

Video courtesy of Pat Flynn.  Demo of the frog stretch.

Saturday 20131221 Open Workout @ 0900

Posted: December 20, 2013 by totactfit01 in Uncategorized

CrossFit For CostelloPic courtesy of CrossFit On The Square.

The above mentioned Barry Costello is the father of one of our current members, Carly Costello.  As told above, Barry suffered a massive stroke that left him unable to speak.  Carly and her family are working to get the money needed to send Barry to a intensive speech therapy program at the University of Michigan.  Her former box is holding a fund raiser this Saturday, so we will do a satellite version of the event.  There will be no charge to do the WOD, but we will have a donation bucket out for folks to donate.  every penny will go directly to Carly’s family to help raise the needed money.  A couple of months back, Carly got married,  Instead of gifts, she and her husband asked her friends and family to donate to the cause.  They raised $14,000 of the needed $25,000.  Let’s do what we can to help her and her family meet their goal to help her dad.
This is one of the beautiful things about CrossFit.  Community.
If you cannot attend, but still want to donate, click on the above page to go to their donation page.




Partner WOD

400m Run w/ med ball (done as a team, one med ball handed off between partners during run.) 20#/14#

70 Wall Balls 20#/14#

70 Butterfly Sit Ups

70 Pull ups

70 Air Squats

70 KB Swings (Russian)  1.5/1

70 Cleans   135/95#

400m Run w/ med ball (done as a team, one med ball handed off between partners during run.) 20#/14#

Post time to Comments/LogWOD


Reps are broken up however needed.  Only one partner working at a time.



Homework (Done Outside of Class on Your Own):

 1 mobility drill per poster, 3 min per drill.