Archive for October, 2015

Thursday 20151022 Open Workout

Posted: October 22, 2015 by eweirick in Uncategorized

S/S/S:

Overhead Squat Technique, work up to WOD weight

Video courtesy of CrossFit HQ.

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WOD:

“Nancy”

5 Rnds

400m Run

15 OHS (95/65)

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Scaling Options:

Run – Row 500m

OHS – weight as needed

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Xtra:

Snatch balance w/3 sec hold at bottom of OHS 1,1,1,1,1,1,1

Focus on technique over weight

Bully stretch x2 min per arm

Wednesday 20151021 Open Workout

Posted: October 21, 2015 by eweirick in Uncategorized

S/S/S:

Deadlift

5, 5, 5+

Add weight from 10/2/15

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WOD:

For time

40 Cal Row

30 KB Swings (53/35)

20 T2B

10 Thrusters (155/110)

20 T2B

30 KB Swings (53/35)

40 Cal row

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Scaling Options:

KBS – 35/25

T2B – K2E, Lying T2B

Thruster – 135/95

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Xtra:

Reverse Hypers – 4 x 15 (go a little heavier than last time)

Tabata roll out whole body x 2

Tuesday 20151020 Open Workout

Posted: October 19, 2015 by eweirick in Uncategorized
 Big shout out to CF TOTF athlete Bobby Smith. Great work representing all of us at the Festivus Games hosted by Unrelenting CrossFit. CAN!!!

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S/S/S:

Mash Party-

Shoulders/Triceps

Lats

Quads

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WOD:

14 EMOM

Odd – 5 Hang Power Snatch (95/65)

Even – 10 C2B Pull Ups

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Scaling Options:

HPS – as needed

C2B – Chin above pull up/ring row

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Xtra:

DB shoulder retraction (Light weight 3 x 20 per arm)

Video courtesy of Strong And Lean.

Timed 750m row

Monday 20151019 Open Workout

Posted: October 19, 2015 by totactfit01 in Uncategorized

john going away

Big Thank you to all who came out for Coach John Hendricks’ going away WOD this Saturday.  John, TOTF would not be where it is without your leadership and passion for the last few years.  Happy trails and see you down the road.

CAN!

Skill:

Ring Dips

Focus on elbow positioning, keeping core tight, getting full range of motion.

 

WOD:

3 Rounds For Time

30 Hand Release Push ups

20 Box Jumps(24/20)

10 Ring Dips

 

Scaling Options:

HRPU – chest to deck PU/push up to bench

BJ 24/20

Ring Dips – stationary or box

 

 

X-tra:

1 L-Sit Rope climb

20 HSPU

2 L-sit Rope climbs

20 ‘ HS Walk or 40 shoulder taps

Begin to climb, keeping legs out straight in an L-sit. Once you touch the top, you can use your legs to assist on the descent.

If doing shoulder taps, do a wall walk until your nose is touching the wall, then begin taps.

Banded Tricep stretch – 2 min per arm

 

 

Saturday 20151017 Community WOD @ 0900

Posted: October 16, 2015 by eweirick in Uncategorized

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Everyone is invited to a farewell WOD for Coach John Hendricks. He has been a huge part of the awesome that is TOTF. From being a competition emcee, a coach, the club president, and an athlete he was a valuable member of the TOTF family. If you are able to stay after we will have a couple more fun WODs to follow the regular 0900 class, then we will meet up at Lanskys in Bellevue at 1600 for some food, families are welcome too! 

S/S/S:

Prep for WOD

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WOD:

Coach John Hendricks Farewell WOD

You have to show up to see what it is!

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Scaling Options:

All things are scalable

 

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Xtra:

High five John

Be at Lanskys at 1600

Friday 20151016 Open Workout

Posted: October 15, 2015 by eweirick in Uncategorized

S/S/S:

Split Jerk Off Rack

3 x 5

@70% of max weight on 9/25/15 OR 60% of 1RM

Video courtesy of CrossFit HQ.

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WOD:

For Time:

10 Strict Press (95/75)

Run 400m

10 Push Press (115/85)

Run 400m

10 Push Jerk (135/95)

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Scaling Options:

Bar weight – as needed.

Run – 500m row

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Xtra:

5 two-minute rounds of…

200m Run

5 C2B Pull ups

10 Jumping Squats

AMRAP burpees remainder of time (total burpees=score)

Rest 1 min between

Thursday 20151015 Open Workout

Posted: October 14, 2015 by eweirick in Uncategorized
Don’t forget to invite your friends to our community WOD on Saturday. All individuals with access to the field house (and within the field house age requirements). All movements will be instructed before the WOD, are non-technical for all fitness levels, and still scalable if necessary.

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S/S/S:

Front Squat

5, 5, 5+

Add weight from 9/28/15

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WOD:

TABATA

Med Ball Cleans (20/14)

Rest 2 mins, then

Tabata

Hollow Rock Holds

Video courtesy of CrossFit HQ.

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Scaling Options:

MBC – if it’s weight, go 14/12. If technique, then MBPC to FS

Hollow rocks – w/one leg bent, both legs, or arms down

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Xtra:

Reverse Hypers – 4 x 20

Pigeon pose – 3 min per side