Archive for October, 2015

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

Image-1

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

Wednesday 20151014 Open Workout

Posted: October 13, 2015 by eweirick in Uncategorized
Coach Carl Eitzen dug up a relic at Ocean Beach in San Diego. Good to see you’re doing well Homar!

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S/S/S:

Prep for WOD.

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WOD:

For Time:

60 DU

50 Box Jumps (24/20)

40 KB Swings (53/35)

30 Ring Dips

20 Alt. Pistols

10 Deadlifts (275/155)

5 MU

2 Rope Climbs

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Scaling Options:

DU – 2:1 SU ratio

BJs – 20/16

KB – 35/25

Ring Dips – stationary, or box dips

Pistols – w/counter weight, banded, or to target

DL – 70% of 1RM

MU – bupree to C2B pull up

Rope climbs – 2 x rope hand walk ups*

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Xtra:

30 EMOM

Odd – 12 Cal Row

Even 10 Burpees

10 min mobility on anything

sore

Tuesday 20151013 Open Workout

Posted: October 12, 2015 by eweirick in Uncategorized
Congratulations to CF TOTF veteran coach Matt Henry and his wife on the birth of their new baby boy!

matt henry pic

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S/S/S:

GHD Sit-up Technique (15-20 minutes)

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WOD:

Partner WOD

15 min AMRAP of:

6 GHD Sit-ups

9 HRPU

12 KB Lunges (1.5/1pd)

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Scaling Options:

GHDs – Ab mat Sit Ups

HRPU – regular push-ups or push-ups off a bench

KB Lunges – 35/25

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Xtra:

Front lever work 10 min

Video courtesy of paradisocrossfit.

GHD Back extensions 4 x 15

Monday 20151012 Open Workout

Posted: October 11, 2015 by eweirick in Uncategorized
Due to the holiday, we will have one class at 10am. Field House hours are 0800-1800.
Please keep Coach Jason Howell and John “JP” Palumbo in your thoughts and prayers. Coach Jason wrecked his Harley and sustained a broken ankle. Coach JP lost his Grandfather. 

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S/S/S:

Power Clean

5 x 5

@ 60-70% of max weight on 9/23/15

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WOD:

500m Row cash-in

then…

3 RFT of

3 Double KB Thrusters (1.5/1pd)

6 Double KB Overhead Squats

(1.5/1 pood)

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Scaling Options:

KB – 35/25 or as needed

Row – Run 400m

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Xtra:

8 Min AMRAP:

3-6-9-12-15…as high as possible of:

Power Snatch, 95/65

Box Jump Overs, 24/20

Banded OH stretch x 4 min per side

Saturday 20151010 Community WOD

Posted: October 9, 2015 by eweirick in Uncategorized

S/S/S:

Double Under Technique

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WOD:

(Community/ Hero)

“Annie”

50-40-30-20-10

Double Unders

Ab-Mat Sit Ups

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Scaling Options:

DU – 2:1 Single Unders or 1:1 Single Unders

Sit Ups – feet anchored, or reps if needed

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Xtra:

Help clean up the area.  Wipe down the rig/rowers/bars…  Just a little ‘bit.

Friday 20151009 Open Workout

Posted: October 8, 2015 by eweirick in Uncategorized

S/S/S:

Bench Press

5, 5, 5+

Add 5 from 9/22/15

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WOD:

12 min AMRAP

3 Power Cleans (185/130)

6 Lateral Burpee over bar

9 Ring Rows

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Scaling Options:

Power Clean – 135/95

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Xtra:

Triple-under practice – spend 10 minutes working on technique

Banded tricep stretch – 2 min per arm

Video courtesy of Crossrope Jump Ropes.

Thursday 20151008 Open Workout

Posted: October 7, 2015 by eweirick in Uncategorized

S/S/S:

Pose Running Drills

Video courtesy of Barbell Shrugged.

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WOD:

For time

Run ½ mile, 50 Air Squats, Run ½ mile

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Scaling Options:

Run – Row 1,000m

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Xtra:

5 rounds of

30 sec L-sit hold (rings or bar)

Rest in between sets as needed

Goal = Go unbroken during each set.