Archive for July, 2015

Thursday 20150716 Open Workout

Posted: July 15, 2015 by eweirick in Uncategorized
You may have seen him around, beasting every WOD. Unfortunately, some good things must come to an end. Coach Thatcher Cardon will join the list of tremendous athletes and outstanding leaders to leave us much too soon. Best of luck in your new assignment sir! CAN!

Thatcher Going Away

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S/S/S:

Bench Press

5, 5, 5+

add 2-5# from 29 June

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WOD:

“Lizzie”

12, 9, 6, 3

Power Cleans (185/130)

Ring Dips

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Scaling Options:

Power Cleans – Shoot for 70% of 1RM

Ring Dips – stationary/ box dip

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Xtra:

Door stretch x 2 min per

Tricep mash x 3 min per

Pull-Up Training:

5 rds

4 x Ecc Pull-ups @BW

Rest: 60

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Wednesday 20150715 Open Workout

Posted: July 14, 2015 by eweirick in Uncategorized
Coach David “Salt” Bacot is another outstanding individual that privileged us with his personality and leadership. Best of luck sir! CAN!

Salt

Picture courtesy of Bryan Holm.

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S/S/S:

Mobility work

-Band Pull Aparts

3 X 10 each variation

-Super Squat Hip Sequence

-Empty bar ankle stretch

Video courtesy of CrossFitChicago.

Video courtesy of MobilityWOD.

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WOD:

12 Min AMRAP

– 3 Power Snatch 155/95

– 15 Wall Ball 20/14

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Scaling Options:

Power Snatch – 80% of 1RM

WB – 14/12

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Xtra:

HS Walk – 10 min to set a PR on distance

Banded shoulder stretch – 3 min per

Tuesday 20150714 Open Workout

Posted: July 13, 2015 by eweirick in Uncategorized
Today’s farewell shout out goes to Coach Haylle Lawrence. She’s already headed to the Academy for bigger and better things. Good luck Haylle! CAN!

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The field house has been exceptionally hot. Please remember to stay hydrated!

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S/S/S:

Front Squat

5, 5, 5+

add 5-10 from 22 June

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WOD:

EMOM for 15 min:

Min 1 –  5 C2B Pull ups

Min 2 – 10 V-ups

Min 3 –  20 Double unders

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Scaling Options:

C2B – Chin above/ring row

V-Ups – Bent leg v-up/BF sit up

DU – 2:1 Singles

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Xtra:

Tabata plank for 8 rounds

Couch stretch x 3 min per leg

Pull-Up Training:

5 rds

4 x Ecc Pull-ups @BW

Rest: 60

Meeting Klokov

Posted: July 13, 2015 by eweirick in Uncategorized
Some of TOTFs coaches spent their weekend expanding their knowledge of the Olympic lifts in a seminar with one of the greatest. Here’s Coach Kim and Coach Carl representing with the one and only Dmitry Klokov.

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Monday 0600 Class Turnin’ Up the Heat!

Posted: July 13, 2015 by eweirick in Uncategorized
Check out the morning class throwin down!

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Monday 20150713 Open Workout

Posted: July 12, 2015 by eweirick in Uncategorized
PCS season is in full swing. Which means we’re saying goodbye to some tremendous coaches, athletes, and just all around good people. Coach Brian Haggerty is already in training for his next command. We miss you already Brian. CAN!

photo

 

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S/S/S:

4 Sets of “Flying 40’s”

Sprint is 100m total

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WOD:

Team Tire Flip WOD (Teams of 2 or 3):

For Time:

25 Tire Flips

25 Burpee Tire Jump throughs

25 Sledge Hammer strikes

200m Run

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Scaling Options:

Use lighter tire

Step through the tire

250m Row

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Xtra:

Video courtesy of Rogue Fitness.

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GHRs 4 X 12 (use band if needed)

Banded Hamstring stretch – 2 min per

Heel cord mash – 2 min per

Saturday 20150711 Open Workout

Posted: July 10, 2015 by eweirick in Uncategorized
Musical med-balls as a warm-up today. Should be a fun way to start the workout.

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Video courtesy of Team CrossFit Krav Maga.

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Picture courtesy of CrossFit HQ.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.
He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

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S/S/S:

Prep for WOD

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WOD:

McGhee

30 Min AMRAP

5 Deadlift (275/185)

13 Push up

9 Box jump (24/20)

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Scaling Options:

Weight as needed,

Box height as needed

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Xtra:

Tabata Roll out whole body and relax

Banded hamstring stretch x 2 min per