01-31-10 Sunday ~Rest Day~ Ignorance and the unwillingness to learn the movements correctly is dangerous - not CrossFit.

Jeff Tincher
Level 3 CrossFit Instructor
CrossFit Fairfax VA
photo courtesy of CrossFit Fairfax

01-31-10 Sunday ~Rest Day~

"Ignorance and the unwillingness to learn the movements correctly is dangerous - not CrossFit. These movements are how our bodies were designed to function. When was the last time you had to do a Lateral Raise in a real life situation? Never is the answer. When was the last time you did a deadlift or squat in a real life situation? Everyday is the answer (try getting out of a chair, off the toilet, or picking something up without squatting or dead lifting). If you can't do a full range of motion squat (crease of hip coming below the knee, weight on heels, knees tracking over the feet, with an upright torso) - you are broken and on a one way path to ending up in a Nursing Home." ~Jeff Tincher CrossFit Fairfax VA

Tactical Fit Ormond

01-30-10 Saturday "CrossFit40 Outside the Box"

CrossFitters Get Ready!


01-30-10 Saturday

THE WILL BE NO CROSSFIT SESSION IN THE BOX TODAY

"CrossFit40 Outside the Box"

What: 5K in boots and long pants & mini obstacle practice in the park after
Where: 7:30am in parking lot of Anytime Fitness/Fish City Grill Nova Road in the Trails Shopping Center

Mud Runners pleases wear your boots and long pants if you have them.
Bring a towel and water bottle.

Tactical Fit Ormond

01-29-10 TGI-Friday WOD: ~The Beast~ Advanced 6 months or more in the box Work Up to Heavy Deadlift Then: Burpee x 5 Deadlift @ 115% BW + x 10 Box J

CrossFit40 Instructor and Central Florida Strongwoman Milisa Carter

01-29-10 TGI-Friday

Warm-up
Row 200m
Run 200m
2 Rounds

-or-
Jump Rope x 100
2 Rounds

WOD:

~The Beast~
Advanced 6 months or more in the box
Work Up to Heavy Deadlift

Then:
Burpee x 5
Deadlift @ 115% BW + x 10
Box Jump @ 24” x 25
Three Rounds

Then:
KTE x 25
3 Rounds

Then:
800m Cool Down Run

~The Brute~
Intermediate 3-6 months
Work Up to Moderately Heavy Deadlift

Then:
Burpee x 5
Deadlift @ 75% BW + x 10
Box Jump x 20
Three Rounds

Then:
KTE x 15
3 Rounds

Then:
800m Cool Down Run

~The Animal~
Beginner 3 months or less
Work Up to a Challenging Deadlift

Burpee x 5
Deadlift @ 50% BW + x 10
Jump or Step Up x 10
Three Rounds

Then:
KTE x 10
3 Rounds

Then:
400m Cool Down Run

Tactical Fit Ormond

01-28-10 Thursday WOD Power Jerk 3-3-3-3-3 KB Power Jerk 3-3-3-3-3 -then- Beach Press 3-3-3-3-3 KB Floor Chest Press 3-3-3-3-3

Coach Hagstrom deadlifts in a Strongman competition.

01-28-10 Thursday

Warm-Up
Jump rope 3 min

~then~
Sit-Up x 10
Bear Crawl 50 forward
Bear Crawl 50 backward
Wall Ball x 10
3 Rounds

WOD

Power Jerk 5 x 3
KB Power Jerk 3-3-3-3-3

-then-
Beach Press 5 x 3
KB Floor Chest Press 3-3-3-3-3

Record loads to logs and whiteboard.

Tactical Fit Ormond

01-27-10 Wednesday WOD Scale Pull-ups as needed. Do NOT scale run. for time: Run 400m Pull-Up x 40 Run 400m Pull-Up x 30 Run 400m Pull-Up x 20 Run

Flagler Palm Coast Softball Team Gets Busy!

01-27-10 Wednesday

Warm-Up
KB Around the World Abs x 10 R/L
Push-Up x 10
3 Rounds

WOD

Scale Pull-ups as needed. Do NOT scale run.

for time:
Run 400m
Pull-Up x 40
Run 400m
Pull-Up x 30
Run 400m
Pull-Up x 20
Run 400m
Pull-Up x 10

Record time to whiteboard.

Tactical Fit Ormond

01-26-10 Tuesday KB Squat Clean & Press x 5 R/L KB Power Swing R/L x 5 KB One Arm Row x 5 R/L KB Ab Crusher Russian Twist x 5 6 Rounds for Time

USAW Coach Hagstrom works with the Flagler Palm Coast Softball Team

01-26-10 Tuesday

Advanced Kettlebell Intensive Week

Warm-Up & Skill Practice

In Group:
Bend and Load Discussion
Proper Grip Technique
Wrist Mobility Drills

WOD

“Fast and Ugly” disqualifies you from the Whiteboard.

DO NOT COMPROMISE FORM FOR TIME.

Concentrate on proper form and the concentric and

eccentric portion of each exercise.

KB Squat Clean & Press x 5 R/L

KB Power Swing R/L x 5

KB One Arm Row x 5 R/L

KB Ab Crusher Russian Twist x 5

6 Rounds for Time

Tactical Fit Ormond

01-25-10 Monday WOD Tabata This Kettlbell "Sambo" Swing Medicine Ball Kneeling Lunge Medicine Ball Dragon Squat Medicine Ball Push-up TRX Bridge Pull-

Scott Sonnon is a tactical fitness coach, counter-terrorism and USA national martial art team coach, yoga guru, and wellness speaker known for training the Israeli counter-terrorism school LOTAR, movie stars such as Peta Wilson and Donna Karan as well as Ultimate Fighting Championship mixed martial arts fighters such as Alberto Crane, Jorge Rivera, Andrei Arlovski, and Elvis Sinosic. His fitness system, Circular Strength Training, has been adopted as the official exercise approach for the U.S. Army. He is also a published author, a public speaker, a member and keynote speaker for Mensa - The High IQ Society^, a Graduate Faculty Professor at Virginia Commonwealth University, and is an advocate in the fight against childhood obesity.

Tactical Fitness Ormond is in no way affiliated with TactFit. I just really admire his programming. Today's workout is courtesy of Scott, called TactFit GroundFighter 1D. Learn more about Scott Sonnon and his training techniques by visiting RMAX International.

01-25-10 Monday

"Advanced Kettlebell Intensive Week"

This week we will be focusing on new kettlebell skills & techniques.
We will be learning and incorporating new lifts and
swings into our workouts over the next six days.

Warm-Up
Dynamic Joint Mobility Series

WOD

This workout is designed to mimic fighting stances and positions which
enhance MMA fighters abilities in the ring.


Tabata This

Kettlbell "Sambo" Swing
Medicine Ball Kneeling Lunge
Medicine Ball Dragon Squat
Medicine Ball Push-up
TRX Bridge Pull-up
Warrior Side-plank Push-up

3 Rounds

Tactical Fit Ormond

Saturday 01-23-10 "Ass Kicker" Row (calories) Dumbbell / KB Push-Press Jump Box Tire Flip Wall Ball #20/#14 Odd Object Lift

Atomic Push-ups suspended between two TRX Systems = Killer Core!

Saturday 01-23-10

Warm-Up
Run 200m
Row 200m
2 rounds

"Ass Kicker"
Row (calories)
Dumbbell / KB Push-Press
Jump Box
Tire Flip
Wall Ball #20/#14
Odd Object Lift
3 Rounds

In this workout you move from each of the six stations after a minute.The clock does not reset or stop between exercises. This is a six-minute round from which a one-minute break is allowed 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 one point.

Tactical Fit Ormond

01-22-10 TGI Friday WOD Using your 5 x 5 calculation sheet: Work up to your Deadlift 1RM ~then~ In teams of two switching exercises between each se

Tactical Fitness Ormond is the ONLY USA Weightlifting and

CrossFit training center combined in Volusia County!

01-22-10 TGI Friday
~Strength~

Warm-Up
100 Ball Slams #20/#14

WOD
Using your 5 x 5 calculation sheet:

Work up to your Deadlift 1RM

~then~

In teams of two switching exercises between each set:
Row 2 min @ all out pace
Cone to cone tag 2 min @ all out pace
6 Rounds / Resting 30 sec between each round

~then~
With partner:
Cool down jog 400m

Record Deadlift loads to log and whiteboard.

Tactical Fit Ormond

Want Some Real CrossFit?

CrossFit Instructor Milisa Carter and Central Florida Strongwoman gets busy!

Want the real deal in Olympic Lifting? We've got it!

The ONLY Official USA Weightlifting
and CrossFit Training Center Combined in Volusia County.

01-21-09 Thursday WOD Using 60-70% of your clean max: Squat Clean x 5 Pull-Up x 5 AMRAP 20 min

Ship day for Army Future Soldier Marie Blaise. Go kick some ass Maria!

01-21-09 Thursday

Warm-Up
Burpee x 5
Mountain Climb x 10
5 Rounds


WOD

Using 60-70% of your clean max:

Squat Clean x 5
Pull-Up x 5
AMRAP 20 min

Loads to logs and whiteboard.

Tactical Fit Ormond

01-20-10 Wednesday "Modified Michael" ~Benchmark Hero~ for time Run 800 meters 50 Back Extension 50 Sit-ups 1 Rope Climb

01-20-10 Wednesday

Warm-Up
PVC ROM x 10
Pull-Up x 5
Wall Ball x 10
Ball Slam x 10
3 Rounds


"Modified Michael"
~Benchmark Hero~

for time
Run 800 meters
50 Back Extension
50 Sit-ups
1 Rope Climb
3 Rounds



Tactical Fit Ormond

Open Letter to Members:

Good morning members,

I've heard a lot of comments lately about "Tish yelling at us." or "Tish getting on my case." or "Tish fussing at me." I would like to address this.

Let me first start by saying, you joined a CrossFit gym. Let me second start by saying, "YOU JOINED A CROSSFIT GYM." You are paying for group personal training. You are paying for coaching. This is not a 'class' like yoga, pilates, or bootcamp. This gym is not designed for you to show up, do what you want, how you want, leave and not make progress.

We expect you to make progress at our facility. You are paying for coaching. This includes making suggestions about your nutritional program, or lack there of, because that determines about 80% of your weight loss and athletic performance.

We coach you to make progress with your fitness program and we expect progress. If you do not want to lose weight, get stronger, get faster and fitter then why are you here? Why join the most expensive gym in town if you do not want consistent coaching, you do not want to make progress, you do not want to lose weight, you do not want to get healthier, you do not want to commit to showing up and being consistent? If I did not want these things, I would NOT join a CrossFit gym.

So let me conclude by saying this. If you do not want the above mentioned things. I suggest you go back to your globo gym where they don't care if you make progress or show up as long as you pay. We expect you to make progress.We will continue to expect you to make progress. We will continue to nag, bitch, complain, nag, bitch and complain if you don't make progress or show up.

So the next time I, Milisa or Duane call you out on your form, your diet, your lack of consistency; remember, that's what you paid for. If you don't want this type of coaching or training, there are other fitness alternatives in town where you can shrink to the back of the class and never get noticed.

We truly care about you and will continue to push you to excel. That will never change at this gym. Get used to it!

~See you soon...or maybe not...

Tish

Tactical Fit Ormond

01-19-10 Tuesday WOD Using your last overhead calculations: Military Press 5 x 3 Push Press 5 x 3 Push Jerk 5 x 3 Auxiliary: Heavy Shrug 3 x 10

We can only help those who help themselves. If you are not logging your loads on heavy lifting days, you're just shooting in the dark with your training program. Log load + keep track = get stronger! ugh! It's caveman simple people.

01-19-10 Tuesday

Warm-Up
1 mile run for time

-then-

PVC Shoulder ROM x 10
Shrug & Rack x 10 empty bar
Push Press x 10 empty bar

WOD

Using your last overhead calculations:

Military Press 5 x 3
Push Press 5 x 3
Push Jerk 5 x 3

Auxiliary:

Heavy Shrug 3 x 10

Record max loads to logs and white board for each lift.

Tactical Fit Ormond

01-18-10 Monday The Beast Advanced WOD 3 x 20m Walking Lunge 2 x 20m One-arm KB Overhead Walking Lunge #35/#25 Then: 2 x 20 Air Squat 2 x 10 Squat

01-18-10 Monday


The Beast
Advanced WOD

3 x 20m Walking Lunge
2 x 20m One-arm KB Overhead Walking Lunge #35/#25

Then:
2 x 20 Air Squat
2 x 10 Squat Jump
2 x 10 TRX Plyo Jump
2 x 10 TRX Lat Plyo Jump

Then:
Using your 5 x 5 recorded load:

Work up to Heavy Front Squat

Then:
2 x Front Squat @ 70- 80% 1RM
2 x 5 TRX Plyo Jump
5 Rounds / 2-3min rest between rounds.

Then:
5 x 5 KB Squat Jump 30% Bodyweight
Rest 2 minutes between sets


The Brute
Intermediate WOD

WOD

3 x 20m Walking Lunge
2 x 20m One-arm KB Overhead Walking Lunge #25/#20

Then:
2 x 20 Air Squat
2 x 10 Squat Jump
2 x 10 TRX Plyo Jump
2 x 10 TRX Lat Plyo Jump

Then:
Using your 5 x 5 recorded load:

Work up to Heavy Front Squat

Then:
2 x Front Squat @ 60-70% 1RM
2 x 5 TRX Plyo Jump
5 Rounds / 2-3min rest between rounds.

The Animal
Beginner WOD

3 x 20m Walking Lunge


Then:
2 x 20 Air Squat
2 x 10 TRX Plyo Jump

Then:
Using your 5 x 5 recorded load:

Work up to Heavy Front Squat

Then:
2 x Front Squat @ 50% 1RM
1 x 5 TRX Plyo Jump
5 Rounds / 2-3min rest between rounds.

Record loads to logs and whiteboard.

Tactical Fit Ormond

Saturday 01-16-10 WOD Flag Football & Family Cookout

Saturday 01-16-10

WOD

CrossFit40 "Outside the Box"

First Annual Flag Football & Family Cookout


Bicentennial Park Ormond Beach
10:00am - until
Map to Bicentennial Park.

Game play begins at 10:00am. Family BBQ to follow. If anyone is interested in a post game / lunch beach run, I'm game for that as well. We'll see how beat up we are. Please bring a side dish to share, $3/person for BBQ chicken, BYOB and a $2 donation for the referees would be appreciated. Can't wait for the fun to begin!

THERE WILL BE NO CROSSFIT SESSIONS IN THE BOX TODAY.

Tactical Fit Ormond

01-15-10 T-G-I Friday WOD Front Squat 5 x 1 Record 1RM in Fitness Folder ~then~ for time: 3 rounds 20 kettlebell swings (24/16kg) 25 wall ball sho

01-15-10 T-G-I Friday

Got Abs?
Hit those rings for L-Sit practice!

Warm-Up

Bear Complex #45
10 Rounds

WOD

Front Squat 5 x 1

Record 1RM in Fitness Folder

~then~

for time:
3 rounds
20 kettlebell swings (24/16kg)
25 wall ball shots (20/14)
30 box jumps (24/20")

Record load and time to whiteboard.

Tactical Fit Ormond

01-14-10 Thursday Tabata This Push-Press #75/#45 KB/OLY Mountain Climbers 8 Rounds for max reps

01-14-10 Thursday

Warm-Up

Row 400m
Ring L-Sit 10 sec x 3
Hold handstand against wall 60 sec
Max Handstand push-ups

Tabata This

Push-Press #75/#45 KB/OLY
Mountain Climbers
8 Rounds for max reps

Tactical Fit Ormond

01-13-10 Wednesday WOD Deadlift 5-5-5-5-5 Pull-Up to max reps between each set Record pull-up reps all rounds. Post results and 5 x 5 Max to white

01-13-10 Wednesday

Warm-Up

Dynamic Stretch

Using 50% of your 5 x 5 max

Deadlift 3-3-3-3-3

WOD

Deadlift 5-5-5-5-5

Pull-Up to max reps between each set

Record pull-up reps all rounds.

Post results and 5 x 5 Max to whiteboard.

Tactical Fit Ormond

01-12-10 Tuesday WOD Three rounds for time of: Walking lunge, 50 meters Jump Box x 20 Sit-Up x 20 Back Extension x 20 Run 200 meters

01-12-10 Tuesday

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

WOD
Three rounds for time of:
Walking lunge, 50 meters
Jump Box x 20
Sit-Up x 20
Back Extension x 20
Run 200 meters

Tactical Fit Ormond

01-11-09 Monday WOD Using 60-65% of your last hang clean max: for time: 21-15-9 Muscle Snatch Overhead Squat Push-Up

Explosive lifting workshop Saturday 01-09-10.

01-11-09 Monday

Warm-Up
Row 400m
Dynamic Toe-to-toe x 10
Dynamic Torso Stretch x 10
PVC Muscle Snatch x 10
PVC Snatch Drop x 10

WOD

Using 60-65% of your last hang clean max:

for time:
21-15-9
Muscle Snatch
Overhead Squat
Push-Up

Tactical Fit Ormond

01-10-10 Sunday ~Rest Day~

"Firefighter" Saturday had a great turnout, despite freezing temperatures.
Now that's dedication folks!

Tactical Fit Ormond

01-09-10 Saturday "Firefighter Saturday" Each station for time: Simulated: Ladder Raise Body Carry Forced Entry Hose Pull Odd Object Carry

"Firefighter Kelly"

01-09-10 Saturday

• 7:30am CrossFit WOD
• 8:30am Advanced Explosive Lifting Workshop
• 9:30am USA Weightlifting
• 10:30am CrossFit Beginners Skills & Safety "On-Ramp"

Warm-Up

Surprise!

WOD

"Firefighter Saturday"

Each station for time:

Simulated:
Ladder Raise
Body Carry
Forced Entry
Hose Pull
Odd Object Carry

Tactical Fit Ormond