Happy New Year TOTFers!

As mentioned yesterday, there will be no classes today, but get out and enjoy the day!  It’s the start of a New Year so live it up!

As we begin the New Year, wanted to take this time to thank all the great volunteers that make TOTF possible.  The effort and time you put into this program is huge beyond what you know.  You touch so many lives and inspire so many.  And thank you to all our great members.  You are the reason these folks volunteer as much as they do!

So many great things have happened over this last year.  From our successful local Throwdowns to having Coach Glassman make a great visit during Resiliency Week, this has been a busy year.  And things are only getting better!  Look over the Dec 31st post for the list of upcoming events.  So much good stuff to kick the year off right!

We hope to see all your shiny, happy faces in here getting fitter each and every day!

CAN!

Coach D

Have a Safe and Happy New Year!

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WOD:

New Year Countdown Chipper

50 Double Unders

45 Hand Release push-ups

40 Lunges (20 each leg)(135/95 on back)

35 Box Jumps (24/20)

30 Deadlifts (135/95)

25 Pull-ups

20 Clusters (135/95)

10 Ring dips

5 Snatches (135/95)

4 Handstand Push-ups

3 Overhead Squat (135/95)

200 M run

1 Muscle Up

Scaling Options:

–2 to 1 Doubles to Singles

–Decrease Weights

–Ring Dips with Bands

–HSPU using box

–MU with band or jumping

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No Class on Thursday 1 January 2015

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Athletes and Coaches:

Below are some great CFTOTF opportunities to help you towards your fitness goals in the New Year:

CF Nutrition Seminar: Overview of Paleo and Zone (Pick one)
-Mon 5 Jan 1130 HAWC Classroom
-Tue 6 Jan 0700 HAWC Classroom
-Tue 6 Jan 1730 HAWC Classroom

Winter Warrior I Team Competition: Sat 17 Jan.
-Information:
https://totactfit.com/winter-warrior-i-team-competition/
-Register your team or sign up to volunteer:
https://www.eventbrite.com/e/winter-warrior-1-tickets-14274999909

Lurong Paleo Challenge: 5 week challenge starting Mon 19 Jan
(this is not an endorsement for Lurong)
http://www.challengeseries.lurongliving.com/resolution15/

Cold Steel Challenge: 9 week Fitness Challenge beginning Mon 12 Jan.
Signing up is easy:
* If you participated in one or both of the past two Cold Steel challenges
on DailyEndorphin, log into your existing DE account here:
https://www.dailyendorphin.com/de/login
* From your user dashboard, click the orange “join” button in your “News & Notes” area.
* Then select the conference size you wish to compete in (“Deterrent 17-25”,
“Effective 11-16”, “Safe 6-10”, “Secure 1-5”)
** NOTE: Select “Effective 11-16” to find the CFTOTF team
* From the next page, select the team you wish to join
Please note that if you do not select a team to join or start your own to
complete the sign up process, you will not be a participant in the challenge until you do so!

Or:

* If you have not participated in either of the past two Cold Steel
challenges on DailyEndorphin,
Click or copy/paste THIS entire link into your internet browser:
https://www.dailyendorphin.com/de/signup/join/group/1058/371b8a
* At the next page, click on “Create an Account”.
* Enter your personal account information in the required fields and click
the “Create Account” button.
* Click the orange “Yes Sign Me Up!” button to reaffirm your intention to
sign up for the challenge.
* Then select the conference size you wish to compete in (“Deterrent 17-25”,
“Effective 11-16”, “Safe 6-10”, “Secure 1-5”)
* From the next page, select the team you wish to join. Please note that if
you do not select a team to join or start your own to complete the sign up
process, you will not be a participant in the challenge until you do so!

* You are now a participant in the challenge. Click the “Return to
Dashboard” button.
* PLEASE NOTE: You are NOT a participant in the challenge until you’ve
followed ALL of the above steps to join it.

S/S/S:

Bench Press

5, 5, 5+

add 5 from 17 Dec

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WOD:

5k Row

Scaling Options:

3k Row

S/S/S:

Deadlift

5, 5, 5+

add 5-10 from 16 Dec

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WOD:

21-15-9 pull-ups

in between each round run 200m,

1 min Rest

21-15-9 Kettle Bell Swings 1.5/1

in between each round suitcase carry 50m

Scaling Options:

Banded Pull-ups

Scale down on weight

Scale down reps

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq mid December 2007

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S/S/S:

Go through clean progression w/PVC before grabbing bar

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WOD:

“Badger”

3 rounds for time:

30 Squat Cleans 95/65

30 Pull-ups

800 meter run

(Compare to Sept 21, 2013)

Scaling Options:

Scale weight as needed

Pull Ups – banded or body row

If no run, 1K row

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Xtra:

Organize the area…while cooling down and catch up with friends

S/S/S:

OHS –

3 X 3

Work technique, don’t go overly heavy.

Spend no more than 10 min getting these done

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WOD:

Round 1:

5dl @ 315/215, 5 Box Jump 30/24…4&4…

Round 2:

5dl @ 225/175, 5 Box Jump 30/24…4&4…

Round 3:

5dl @ 135/95, 5 Box Jump 30/24…4&4…

Scaling Options:

DL- 315/175 or 275/ 135

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Xtra:

Cool down and sit and discuss life and chat with class as you do some cool down stretches.

  Merry  Christmas! 

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WU:

Stretch out fingers

10 air squats to prep to pick up presents

2 runs up and down stairs to prep for big run down to see what Santa left you

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S/S/S:

Try removing tape from one corner of a gift without ripping wrapping paper

Do three times

Practice saying “thank you” with sincerity

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WOD:

AMRAP gift opening and giving

one hug per present received to the giver

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Xtra:

Christmas dinner – whatever good spread you have.

And enjoy time with family and friends

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Please Note:

Class Dec 26 @ 10am

We will be conducting a nutrition seminar for anyone who is interested (no obligation to the challenge- just help jump start New Years’ resolutions):

Monday 5 Jan 1130 in HAWC classroom
Tuesday 6 Jan 0700 in HAWC classroom
Tuesday 6 Jan 1730 in HAWC classroom

Sign-ups (any single session) are at the white board.

Lurong Paleo Challenge Jan. 19th- Feb. 22nd

S/S/S:

Strict Press

5, 5, 5+  add 2.5/5 from 8 Dec

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WOD:

Death By 10 Meters

So minute 1, run 10 meters, minute 2, run 10 meters, turn around, run 10 meters, etc… Add another 10M sprint every minute until all are dead…

Scaling Options:

Rowing death by 20M.  Add 30M every minute

(Ex, min 1 – 30 M, min 2 – 60M, min 3 – 90M, etc…)

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Xtra:

Use a buddy and…

Roll out Achilles with bar bell for 2×2 min

Roll out calves with bar for 2×2 min

Roll out hamstrings with bar for 2×2 min

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Please Note:

No Class on Christmas

Class Dec 26 @ 10am

We will be conducting a nutrition seminar for anyone who is interested (no obligation to he challenge- just help jump start New Years’ resolutions):

Monday 5 Jan 1130 in HAWC classroom
Tuesday 6 Jan 0700 in HAWC classroom
Tuesday 6 Jan 1730 in HAWC classroom

Sign-ups (any single session) are at the white board.

Lurong Paleo Challenge Jan. 19th- Feb. 22nd

WOD:

12 Days of Christmas

1 Thruster (95/65)

2 Handstand Push-Ups

3 Front Squat (95/65)

4 Burpee

5 Wall Balls(20/14)

6 Push Press (95/65)

7 Pull-ups

8 KB Swings(1.5/1)

9 Toes-2-Bar

10 Lunges

11 Hand release Push-Ups

12 Snatches (95/65)

Scaling Options:

-Scale weight as needed

-HSPU-ab mats, if more than 2, seated DB press(AHAP)

-WB – 14/12

-Pull ups – banded or ring row

-KBS – 1/.5

-T2B – K2E, or leg lifts on ground while arms OH holding post

-Lunges – AS

-HRPU – on knees on the up\

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Xtra:

Roll out…everything

Congratulations to Shadow Coach Val getting Step Promoted to TSgt!

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S/S/S:

Back Squat

5, 5, 5+

add 5 from 11 Dec

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WOD:

4 sets of…

45 Sec Work, 15 Sec rest

AMRAP:

Double Unders

Russian KBS (2/1.5)

Muscle ups

Do all 4 rounds of one move before moving on to next move

Score = total reps

Scaling Options:

DUs – no scale  today.  Technique work.  Even if that means no reps accumulated

RKBS – 1.5/1

Muscle Ups –if no go, work from seated in band.  If no go, jumping MUs

Video courtesy of NAKAAthletics.