12-31-09 Thursday "KettleForce" Kettlebell Navy SEAL TRX Suspension Training Transitions AMRAP 20 mins

Kettlebell certification CrossFit West Jax

LAST WOD OF THE YEAR! GET IN HERE!

12-31-09 Thursday

"KettleForce"

Kettlebell Navy SEAL TRX Suspension Training Transitions
AMRAP 20 mins

Tactical Fit Ormond

12-30-09 Wednesday WOD Using your 5 x 5 calculation sheet: Back Squat 5-5-5-3-3

12-30-09 Wednesday

Three Minute Injury Prevention Lecture

Anatomy of the Shoulder

Warm-Up

Dynamic Stretch

-then-

Using you the first set of your last 5 x 5:
Back Squat 3-3-3-3-3

WOD

Using your 5 x 5 calculation sheet:

Back Squat 5-5-5-3-3

Optional Metcon:

~Benchmark~
Helen

400m run
KB Swing x 21
Pull-up x 12
3 rounds time

Records loads and times to logs and whiteboard.

Tactical Fit Ormond

12-29-09 Tuesday WOD For time: OH Traveling Lunges #45/25 x 25' DB/KB/Oly Bar Clean & Press x 10 #75/65 OH Traveling Lunges #45/25 x 25' Ball Slams x

I've been looking everywhere for my Pumas and can't find them. Darn!

12-29-09 Tuesday

Warm-Up
400m run
Burpee x 5
400m run
Burpee x 5

WOD

For time:
OH Traveling Lunges #45/25 x 25'
DB/KB/Oly Bar Clean & Press x 10 #75/65
OH Traveling Lunges #45/25 x 25'
Ball Slams x 20 #20/14
3 Rounds

Tactical Fit Ormond

12-28-09 Monday WOD ~Benchmark~ "Diane" 21-15-9 reps of: Deadlift #225/#135-#155 Handstand push-ups.

12-28-09 Monday

Welcome Back CrossFitters!

Warm-Up
Jump Rope 3 min

-then-

Warm-Up Set
Using your last 5x5 calculations:

Dead lift 3-3-3-3-3

WOD
~Benchmark~


"Diane"

21-15-9 reps of:
Deadlift #225/#135-#155
Handstand push-ups

Time to logs.

Tactical Fit Ormond

12/24 Thursday thru 12/27 Sunday Rest Day Christmas Holiday

Happy Holidays from the staff at Tactical Fitness Ormond CrossFit40

12/24 Thursday thru 12/27 Sunday

Rest Day Christmas Holiday

As you all know, family is very important to me. My son, Rob who is in the Marines, will be home for the holidays and my parents will be visiting from North Carolina. I will be closing to spend some quality time with them. Thank you for understanding and I wish you a wonderful Holiday Season.

Holiday Hours are as follows:


CLOSED
December 24-27th

OPEN
December 28-31st Regular Schedule

CLOSED
New Years Day FRIDAY JANUARY 1st

OPEN
Saturday January 2nd as usual.

Tactical Fit Ormond

12-23-09 Wednesday Santa's Christmas Carry

12-23-09 Wednesday

Warm-Up
Row 200m
Run 200m
2 Rounds


Santa's Christmas Carry
today's programming courtesy of crossfithouston

WOD
200m OH Walk(75#/45#)/Farmers Walk (set 55#/set 35#)
80 Pullups
80 Burpees
80 Wall Ball (20#/14#)
200m OH Walk(75#/45#)/Farmers Walk (set 55#/set 35#)

**In a team of two, partners must cover 200m distance; while one is holding the load overhead, the other must do a farmers walk. Anytime during the 200m, partners can switch from Farmers walk to OH or vice versa but they MUST only travel when both the bar is overhead and the kb's are being carried. Once the walk is complete, partners must complete eighty reps as a team at the above stations (only one person working at a time).
Clock stops when both complete the walk.

Tactical Fit Ormond

12-22-09 Tuesday WOD 1 RM Calculation Beginning with your last 5 x 5 max: Push Press 1-1-1-1-1-1-1

12-22-09 Tuesday

Warm-Up

Using your last 5 x 5 calculations:
Push-Press 5-5-5-5-5

-then-

WOD

1 RM Calculation
Beginning with your last 5 x 5 max:

Push Press 1-1-1-1-1-1-1

Loads to Logs.

Temp: 42 Degrees
Wear layered clothing
I apologize, heat has not yet been installed.
Working on getting done before Jan 1st.
Get in here, it's good for ya!

Tactical Fit Ormond

12-21-09 Monday WOD 21 Squat Clean 20 KTE 15 Squat Clean 20 KTE 9 Squat Clean 20 KTE

12-21-09 Monday

Warm-Up
Row 200m
Man Maker x 10
PVC OHS x 10
3 Rounds

WOD
21 Squat Clean
20 KTE
15 Squat Clean
20 KTE
9 Squat Clean
20 KTE

Temp: 42 Degrees
Wear layered clothing
I apologize, heat has not yet been installed.
Working on getting done before Jan 1st.
Get in here, it's good for ya!

Tactical Fit Ormond

12-20-09 Sunday "Rest Day"

Rob says a little prayer before his #415 Deadlift.

12-20-09 Sunday

Rest Day

“The more I read, the more I meditate; and the more I acquire, the more I am enabled to affirm that I know nothing” ~Voltaire

Tactical Fit Ormond

12-18-09 Saturday "Fight Gone Bad" 1 minute each: Row (Calories) Sumo deadlift high-pull (Reps) Box jump (Reps) Push-press (Reps) Row (Calories)

12-18-09 Saturday

"Fight Gone Bad"

1 minute each:

Row (Calories)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)
Wall-ball, 10ft target #20 (Reps)
1 min recovery
3 Rounds for points

Team with most points wins! (something...it's a surprise!)

As you all know, family is very important to me. My son, Rob who is in the Marines, will be home for the holidays and my parents will be visiting from North Carolina. I will be closing to spend some quality time with them. Thank you for understanding and I wish you a wonderful Holiday Season.

Holiday Hours are as follows:
Dec 21, 22 & 23 Regular Schedule

CLOSED
December 24-27th

December 28-31st Regular Schedule

CLOSED
New Years Day FRIDAY JANUARY 1st

Open
Saturday January 2nd as usual.

Tactical Fit Ormond

12-18-09 Friday WOD 'KettleForce' Kettlebell / TRX Transitions AMRAP 30 mins

Army Future Soldier Whitney gets low

12-18-09 Friday

Tabata Dynamax
Core Centric Warm-Up

With a partner:
Corpse Leg Toss
Oblique Woodchopper
Back Extension Toss
Ball Slam
Dynamax Plank

WOD

'KettleForce'

Kettlebell / TRX Transitions
AMRAP 30 mins

Tactical Fit Ormond

09-12-09 Thursday WOD Deadlift 1-1-1-1-1-1-1 reps

09-12-09 Thursday

Warm-Up

Working up to a 1RM work set,

Using your 5 x 5 calculations:

Deadlift 5-5-5-5-5

Begin your first set with an empty bar.

You are now ready to begin your max effort work set.

WOD

This is a maximum effort workout.
You do not need to complete all seven reps.
When you PR or Max out you are finished.

Deadlift 1-1-1-1-1-1-1 reps

Post loads to logs and Facebook.

Tactical Fit Ormond

Deadlifts PRs all over the place @ 5:45am this morning! Holy cow! Joelle #155 / Missy #255 / Rob #415 / Tish #177 / Deb # 155 / Jim #275 / Tim #225 / Carala #135

12-16-09 Wednesday Daniel for time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 P

photo courtesy of crossfit.com

Dedicated to Army Sgt 1st Class Daniel Crabtree
who was killed in Al Kut, Iraq on
Thursday June 8th 2006.

12-16-09 Wednesday

Warm-Up
2 min Sit-Up Challenge
1 min Push-Up Challenge

WOD
-Hero Workout-

Daniel

for time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Tactical Fit Ormond

12-15-09 Tuesday WOD Using your 5 x 5 calculation sheets: Push-Press 5-5-5-5-5 Hang Clean 5-5-5-5-5

12-15-09 Tuesday

Warm-Up
Jump Rope x 3 minutes
Traveling Lunges 60' x 2
Dynamic Stretching

WOD
Using your 5 x 5 calculation sheets:
Push-Press 5-5-5-5-5
Hang Clean 5-5-5-5-5

-then-

In teams:
Tractor Tire Flip Cone to Cone
Tug-o-War
may the best team win!

Tactical Fit Ormond

12-14-09 Monday WOD "The 5:45" for time: Pull-Up x 5 Wall Ball x 45 Pull-Up x 5 Jump Box x 45 Pull-Up x 5 Kettlebell Swing x 45 Pull-Up x 5 Sit-Up

12-14-09 Monday

Warm-Up
In any order:
200m Row
400m Run
PVC Bear Complex x 10
Samson Stretch 30 sec R/L

WOD

"The 5:45"

for time:
Pull-Up x 5
Wall Ball x 45
Pull-Up x 5
Jump Box x 45
Pull-Up x 5
Kettlebell Swing x 45
Pull-Up x 5
Sit-Up x 45
Pull-Up x 5

Tactical Fit Ormond

12-13-09 Sunday Rest Day "No day is so bad it can't be fixed with a nap." ~Carrie Snow

12-13-09 Sunday

Rest Day

"No day is so bad it can't be fixed with a nap." ~Carrie Snow

Tactical Fit Ormond

12-12-09 Saturday CrossFit40 Outside the Box no CrossFit session in the box today Mud Run Training Stonewood Grill Holiday Classic Run/Walk 5K

Yup, kettlebell swings with a 17 pound frozen turkey anyone?

12-12-09 Saturday

CrossFit40 Outside the Box
no CrossFit session in the box today

Where: Stonewood Tavern A1A
Meet: 7:00-7:15am

Mud Run Training
Stonewood Grill Holiday Classic Run/Walk 5K

Directions: From I-95 take exit #268 (Hwy. 40) to Ormond Beach. Go east to the beach; at Atlantic Avenue turn right (south) and go 2 blocks to Stonewood's (on the right). Parking: Available on either side of restaurant and in the office building parking lot south of the restaurant. Shirt & Number Pick up: 6:45am - 7:45am Race day at restaurant. Registration Fee: $30 day of race
Tactical Fit Ormond

12-11-09 Friday WOD Get in here, tear up some TRX and swing some damn kettlebells.

12-11-09 Friday

Warm-Up

10 minutes of whatever the hell you want to do.

WOD

Get in here, tear up some TRX and swing some damn kettlebells.

Tactical Fit Ormond

12-10-09 Thursday WOD for time: 21-15-9 Overhead Squat 95/65 Barbell Row (supine grip) 95/65

12-10-09 Thursday

Warm-Up
400m run
2 min Sit-Up Challenge
400m run

WOD

for time:
21-15-9

Overhead Squat 95/65
Barbell Row (supine grip) 95/65

Tactical Fit Ormond

12-09-09 Wednesday WOD Using your 5 x 5 calculations: Deadlift 5-5-5-5-5 -then- Cindy 5 rounds for time

Good gollly Miss Molly, this place is hu-age!

12-09-09 Wednesday

Warm-Up
Jump Rope
3 mins

WOD
Using your 5 x 5 calculations:
Deadlift 5-5-5-5-5

-then-
Cindy
5 rounds for time

5 Pull-Ups
10 Push-Ups
15 Squats

Tactical Fit Ormond

12-08-09 Man Maker Tuesday Classes Resume Normal Schedule

Warm-Up

Using a #5 plate or dumbbell
Dynamic Shoulder Stretches

12-08-09 Man Maker Tuesday

5 Rounds for time:

5 Man Makers
Run 400 meters

Today's programming courtesy of BTB CrossFit

Tactical Fit Ormond

12-07-09 Monday Night Classes / On-Ramp Canceled

Pardon Our Mess We're Expanding!

Over 3,000 square feet to get loud in coming soon.

Just when you had it all figured out!

This evening's (Monday 12-7) CrossFit and On-Ramp sessions will be cancelled due to painting the floor inside the gym. The concrete floor in our existing space is being sealed and painted at 3pm today. The odor is very strong. It burns the eyes and throat and causes headaches and nausea. Not a good environment to do a WOD in. (or have your son in) Due to the unpredictable weather, I have decided to cancel classes rather than have you show up only to have it rain. On-Ramp and CrossFit will resume normal schedule tomorrow, Tuesday 12-07-09.

I apologize for the late notice and inconvenience. Thank you for your patience with all of the dust and crazy workout conditions during our expansion. We should have everything back together and up and running normally by next Monday. :-) More room for more fun!

If you have any questions, please feel free to give me a call 1 -386-986-9381 ~Tish

Tactical Fit Ormond

12-07-09 Monday WOD Bear Complex x 5 #75/#45 Back Extension x 10 Sit-Up x 10 5 Rounds for time

12-07-09 Monday

Warm-Up
PVC Skill Practice
Burgener Warm-up

WOD
Bear Complex x 5 #75/#45
Back Extension x 10
Sit-Up x 10
5 Rounds for time

Tactical Fit Ormond

12-06-09 Sunday 'Rest Day'

Christmas Party 2009

12-06-09 Sunday

Rest Day

“Sometimes the most urgent thing you can possibly do is take a complete rest” ~Ashleigh Briliant

Tactical Fit Ormond

Saturday 12-5-09 WOD Using 60-70% of your 5 x 5 max for time 10-9-8-7-6-5-4-3-2-1 Hang Clean Push-Up Sit-Up

The good old days!

Warm-Up
Wall Ball x 10
Ball Slam x 10
4 Rounds

WOD
Using 60-70% of your 5 x 5 max

for time
10-9-8-7-6-5-4-3-2-1
Hang Clean
Push-Up
Sit-Up

Tactical Fit Ormond