Archive for the ‘Uncategorized’ Category

New schedule and changes

Posted: July 28, 2018 by TOTF in Uncategorized

All, Here is the latest and greatest for our schedule
Monday, Tuesday, Thursday and Friday – 0600-0700 in the tennis courts
Wednesday – 0600-0700 in the pool

Programming – We are working on outsourcing our programming. When we have it finalized you will all know.

We are currently operating out of tennis court #3 and are moving to #2 starting on Monday. The gym has removed the net so we will have more space to work.
I have been hearing different things on the roof construction. Here is the latest. The construction will continue till November and maybe longer due to weather. Not sure when we will move back to the box.
We are good to move more equipment up if we want to, which we will.

The gym is buying more stuff for us! More to follow on that, but expect to see a nice expansion of the Box in the near future.

Hope to see you all on Monday.

MOVING DAY

Posted: July 5, 2018 by TOTF in Uncategorized

Alright, we finally have approval from the gym to move some equipment to Tennis Court #3 so we can get back to a normalish class.

tomorrow at 0530 we begin to move equipment.  Please show up early and help, there are a lot of things we need to move.

thanks for all of the support.

See you early tomorrow.

 

How’s the summer going for you?

Posted: June 17, 2018 by TOTF in Uncategorized

So, we are two full weeks into the summer.  Hopefully you have been enjoying the programming so far.  If not, well, it’s going to get even more fun.

18 June

Every minute on the minute until you cannot finish rep scheme in the allotted time (Max 21 minutes)

– 5 Snatch grip Deadlifts 100/70lbs

– 5 hang Power Snatches 100/70lbs

– 5 Over Head Squats 100/70lbs

** If you fail a minute – Rest the next minute and start again.

 

19 June

5 Rounds for time:

Row 500m

DB Bench Press 65’s/45’slbs 15 Reps

 

20 June

3 5-minute rounds for max reps at each station:

From 0:00-2:00, run 200 meters then double-unders

From 2:00-3:00, Push Press 95/65lbs

From 3:00-4:00, pull-ups

From 4:00-5:00, 95/65lbs hang squat cleans

 

21 June

For Time

21 Thrusters 95/65lbs

21 Calories Row

21 Burpees

18 Thrusters 95/65lbs

18 Calories Row

18 Burpees

15 Calorie Row

15 Thrusters 95/65lbs

15 Burpees

 

22 June

1-2-3-4-5-6-7-8-9-10 For Time of:

135/95lbs Deadlifts

135/95lbs Clean

135/95lbs Push Jerk

11 June

Fight Gone Bad!

This WOD was created by Coach Glassman for MMA star BJ Penn as he was preparing for a championship fight against UFC Champion Matt Hughes.  It was designed to mimic the metabolic demands of a MMA fight.  After 5 rounds (the Championship version) BJ was spent and lying on the floor, Coach asked him how was it.  BJ’s response, “It was like a fight gone bad.”  Thus it was named.  The good thing for BJ is that his championship fight did not go bad and he took the belt.

3 rounds of:

Wall-ball shots, 20-lb. ball, 10-ft. target (reps)

Sumo deadlift high pulls, 75 lb. (reps)

Box jumps, 20-inch box (reps)

Push presses, 75 lb. (reps)

Row (calories)

 

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

12 June

Overhead squat 10-5-3-1-1-1-3-5-10 reps

** pick a weight you can use do for 10 and increase the weight as the reps go down, then decrease

As reps go back up. Don’t rest more than 2 min between reps.

13 June

Sisson

Complete as many rounds as possible in 20 minutes of:

rope climb, 2 ascent – No jump! (note, it’s written as 1 15′ climb, so we do two 12′ climbs)

5 burpees

200-meter run

 

If you’ve got a 20-lb. vest or body armor, wear it.

 

14 June

Skill work: Pistols (10 mins)

Deficit deadlift 3-3-3-3-3 reps

Stand on extra plates so that your grip on the barbell is lower than in your normal setup.

 

15 June

“Full Squat Isabell”

30 Squat Snatches at 135/95lbs for time

100 Double unders for time

It’s SUMMER TIME!!!

Posted: June 3, 2018 by TOTF in Uncategorized

4 June

Cash In 100 Double unders

5 rounds for time of:

25 Abmat sit-ups

20 Romanian DB Deadlifts 45’s/25’slbs

15 DB Push Press 45’s/25’slbs

 

 

 

5 June

Skill – 10 Minutes of DU technique

3 rounds Unbroken of:

75/55-lb. overhead squats, 15 reps

15 GHD sit-ups

30 Unbroken Double unders ( Scale – Cut DU numbers down to 10 first. If they can’t do 10, then do 60 unbroken SUs)

 

** Rest 3 mins between rounds. Rounds must be unbroken. Chose a weight appropriate for you to go unbroken. Weights must stay consistent throughout all 3 Rounds

 

6 June

21-15-9 reps for time of:

275\205-lb. deadlifts

Strict ring dips

 

7 June

2 rounds for time of:

21 Ring pull-ups

21 Weighted AbMat sit-ups 25/15lbs (Plate)

 

8 June

Skill: Handstand Hold 3 minutes

5 rounds for reps of:

1 minute of 185\125lbs. deadlifts

1 minute of push-ups

1 minute of strict knees-to-elbows

 

New Schedule

Posted: May 30, 2018 by TOTF in Uncategorized

All,

Here is the new schedule for TOTF classes.  This will remain in effect until the CrossFit area is re-opened.

On-ramp is cancelled until further notice.  0600 class

Monday-Wednesday-Friday – meet at volleyball courts

Tuesday- Thursday – Swim WOD.  come to the pool and be ready to get wet.

 

Afternoon class

Canceled

 

We will still post programming.

thank you for your flexibility and understanding.

30 May update

Posted: May 29, 2018 by TOTF in Uncategorized

0600 class will be held on the volleyball courts.

 

See you then!

 

Closure of CrossFit area

Posted: May 28, 2018 by TOTF in Uncategorized

All

On Friday the gym closed the CrossFit area due to safety concerns from the roof repairs. Estimated time of completion is 2-4 weeks.

As of right now we will not be holding classes. We are working to find alternate areas where we can hold class. When we have more information we will post it here and on Facebook.

Some of us will still be at the gym at 0600 lifting in the general weight room.

Thanks for your understanding

 

TOTF Staff

It’s Memorial Day

Posted: May 27, 2018 by TOTF in Uncategorized

This week is more than the start of summer, BBQ season and beer.  Today is a day of reflection.

28 May

No official class today, but It’s Memorial Day – There can be only one WOD. Murph!

Cash in – 1 mile run

100 pull ups

200 push ups

300 squats

Cash out – 1 mile run

 

If you have already done Murph for memorial day then you can substitute

For time:

 

Cash in – Row 1,000 meters

Then, 5 rounds of:

20 back extensions

16 GHD sit-ups

Cash out – row 1,000 meters

 

29 May

 

Establish your 1-rep-max deadlift

 

Then, with a barbell loaded to 40 percent of your max deadlift:

15 cleans for time

12 cleans for time

9 cleans for time

Rest as needed between each set.

 

30 May

 

Strength Push Jerk 2-2-2-2-2

 

For Time:

15 jerks

45 pull-ups (15 Bar Muscle-ups)

12 jerks

36 pull-ups (12 Bar Muscle-ups)

9 jerks

27 pull-ups (9 Bar Muscle-ups)

 

Use the same load for the jerks that you used for the cleans on Tuesday’s WOD.

 

31 May

 

Skill: Handstand Hold

 

On an 16-minute running clock, perform 1 minute each of:

Squats

Push-ups

Pull-ups

Dips

20-inch box jumps

Wall-ball shots, 20-lb. ball

Burpees

Double-unders

 

** at the end of Double unders go upwards**

 

1 June

 

2- Rep Max Cluster & Thruster ( 1 squat clean where you thruster out of it, and one more thruster = 1 rep)

Then 2-2-2-2-2 @ 75-80% of your 2RM ( Time Cap: 20 minutes)

 

MetCon:

 

21-15-9 reps for time:

Dumbbell thrusters 45/25lbs

Regular Dips

There are so many stories of men and women who paid the ultimate price for our freedom.  This is but one.  It does not matter if you complete the Murph WOD this Memorial day season or not, but please make sure you all take the time to remember those who freely gave their lives fighting for our freedoms.
LIEUTENANT MICHAEL P. MURPHY
UNITED STATES NAVY

For service set forth in the following

CITATION:

FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005. WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN. ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM. IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES. REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.

SIGNED GEORGE W. BUSH

 

If you don’t know the story, here is the summary.  Marcus Luttrell tells one side of the story in his book “Lone Survivor”

Summary of Action

Lt. (SEAL) Michael Murphy: For actions during Operation Red Wings on Jun. 28, 2005

On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell had a vital task. The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.

Under the assumed name Muhammad Ismail, Shah led a guerrilla group known to locals as the “Mountain Tigers” that had aligned with the Taliban and other militant groups close to the Pakistani border. The SEAL mission was compromised when the team was spotted by local nationals, who presumably reported its presence and location to the Taliban.

A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia. The enemy had the SEALs outnumbered. They also had terrain advantage. They launched a well-organized, three-sided attack on the SEALs. The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.

Trying to reach safety, the four men, now each wounded, began bounding down the mountain’s steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

An MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent is as part of an extraction mission to pull out the four embattled SEALs. The MH-47 was escorted by heavily-armored, Army attack helicopters. Entering a hot combat zone, attack helicopters are used initially to neutralize the enemy and make it safer for the lightly-armored, personnel-transport helicopter to insert.

The heavy weight of the attack helicopters slowed the formation’s advance prompting the MH-47 to outrun their armored escort. They knew the tremendous risk going into an active enemy area in daylight, without their attack support, and without the cover of night. Risk would, of course, be minimized if they put the helicopter down in a safe zone. But knowing that their warrior brothers were shot, surrounded and severely wounded, the rescue team opted to directly enter the oncoming battle in hopes of landing on brutally hazardous terrain.

As the Chinook raced to the battle, a rocket-propelled grenade struck the helicopter, killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, Murphy, Luttrell, Dietz and Axelson, continued the fight. By the end of the two-hour gunfight that careened through the hills and over cliffs, Murphy, Axelson and Dietz had been killed. An estimated 35 Taliban were also dead.

The fourth SEAL, Luttrell, was blasted over a ridge by a rocket propelled grenade and was knocked unconscious. Regaining consciousness some time later, Luttrell managed to escape – badly injured – and slowly crawl away down the side of a cliff. Dehydrated, with a bullet wound to one leg, shrapnel embedded in both legs, three vertebrae cracked; the situation for Luttrell was grim. Rescue helicopters were sent in, but he was too weak and injured to make contact. Traveling seven miles on foot he evaded the enemy for nearly a day. Gratefully, local nationals came to his aid, carrying him to a nearby village where they kept him for three days. The Taliban came to the village several times demanding that Luttrell be turned over to them. The villagers refused. One of the villagers made his way to a Marine outpost with a note from Luttrell, and U.S. forces launched a massive operation that rescued him from enemy territory on July 2.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

This was the worst single-day U.S. Forces death toll since Operation Enduring Freedom began nearly six years ago. It was the single largest loss of life for Naval Special Warfare since World War II.

The Naval Special Warfare (NSW) community will forever remember June 28, 2005 and the heroic efforts and sacrifices of our special operators. We hold with reverence the ultimate sacrifice that they made while engaged in that fierce fire fight on the front lines of the global war on terrorism (GWOT).