03-01-10 Monday WOD Deadlift 5 x 5 Mini-metcon: OH Lunge 75' Push-up x 10 Jump Box x 10 3 Rounds for time.

03-01-10 Monday

Warm-Up

With a partner:

Run 1 mile

Row 1 mile

Alternate running and rowing every 400meters

WOD

Warming up to your first workset:

Deadlift 5 x 5

Mini-metcon:

OH Traveling Lunges x 75' #45/25

Push-Up x 10

Jump Box 24" x 10

3 Rounds for time

Loads to logs and time to whiteboard.

Tactical Fit Ormond





Tactical Fit Ormond

02-25-10 Thursday Open Gym 6:45-9:30 WOD 30 Double Unders 21-15-9 KB Swing Push-Up KTE 30 Double Unders

Warm-Up:

TRX Atomic Abs Max

3 Rounds

WOD:

30 Double Unders or 300 Singles

Then 21, 15, 9 of:

KB Swing

KB Long Arm Sit-Up

Push-Up

30 Double Unders or 300 Singles

Loads and Time to Whiteboard.

Tactical Fit Ormond




Tactical Fit Ormond

02-24-10 Wednesday Heavy Lifting 5 x5 OHS Optional Metcon "Diane"

Anyone and any age can CrossFit!

Warm-Up

With an empty bar:
Jump Shrug x 5
Jump Shrug High Pull x 5
Muscle Snatch x 5
Press Under x 5
2 Rounds

Heavy Lifting
5x5 OHS

Loads to Whiteboard

Optional Metcon
Diane (modified)

21, 15, 9

225lb deadlift
400m run or row

Loads and Times to Whiteboard

Tactical Fit Ormond


Tactical Fit Ormond

01-23-10 Tuesday "Tabata This!" Tabata Row Tabata Squat Tabata Pull-Up Tabata Push-Up Tabata Sit-Up

Warm-Up

With a partner

Box 3 min

Partner Over-Under

Run 400m

WOD

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Scores to whiteboard.

Tactical Fit Ormond

Tactical Fit Ormond

02-22-10 Monday WOD Run 800m Three Rounds of: 20 - Thrusters - W #65, M #95 or Beast - #135 20 - 24" Box Jumps 20 - Toes to Bar Run 800m

02-22-10 Monday

Today's programming courtesy of SSG Brian Snider

Warm-up:

Jump rope for 5 minutes - focus on double-unders

-or -

Row for 5 minutes

WOD:

Run 800m

Three Rounds of:

20 - Thrusters - W #65, M #95 or Beast - #135

20 - 24" Box Jumps

20 - Toes to Bar

Run 800m

Post loads and times on whiteboard!

Tactical Fit Ormond

Tactical Fit Ormond

Saturday 02-20-10 CrossFit WOD in the box 7:00am "Team WOD Chipper" ~then~ 8:30am Mud Run Training Saturday 02-20-10 30 minutes into the trails

Bulow State Park
Read the mystery and myth of The Fairchild Oak

Saturday 02-20-10

CrossFit WOD in the box 7:00am

"Team WOD Chipper"

~then~
8:30am Mud Run Training Saturday 02-20-10

30 minutes into the trails and 30 mins out.

at

Bulow Creek State Park

Bulow Creek is located five miles north of Ormond Beach on Old Dixie Highway. We will be running/hiking the Bulow Woods Trail.

The Bulow Woods Trail is a 6.8 mile hiking trail that runs from the Fairchild Oak to Bulow Plantation Ruins State Historic Site. The northern section near Bulow Ruins is recommended for half-day hikes. Starting from the parking area on Plantation Road, the trail crosses open woods before entering Bulow Hammock where the shaded path winds around massive trunks under the cathedral-like canopy of Live Oaks. White-tailed deer, barred owls and raccoons are commonly seen and, occasionally, a diamondback rattlesnake. The hiking trail is open for day use from 8:30 am to sunset.

Wear:

Layered Clothing According to Weather

Boots and Pants for Mud Runners

Bring:

Water

After Run/Hike Snack

Thank you to new member Jaime Sheriff for the info on the trail!

Tactical Fit Ormond

Tactical Fit Ormond

02-19-10 TGI-Friday WOD Hang Clean 5x3 Push Press 5x3 `then` Helen

02-19-10 TGI-Friday!

Warm-Up

#45 Oly Bar to PVC as needed.

Hang Clean x 15

Overhead Squat x 15

Snatch Drop x 15

2 Rounds

WOD

Hang Clean 5 x 3

Push Press 5 x 3

Optional Metcon

"Helen"

400m run

21 KB Swing 1.5pood/#54

12 Pull-Ups

3 rounds for time

Tactical Fit Ormond

.

02-18-10 Thursday "Dynamax Tabata This"

Photo courtesy of CrossFit USA


02-18-10 Thursday

Warm-Up
TRX Dynamic Samson Stretch x 10
TRX Low Squat Hold x 10
TRX Alternating Pistol Squat x 10
TRX Chest Press x 10
TRX Low Body Row x 10
2 Rounds



WOD

"Dynamax Tabata This!"

Tabata Row Rest 1 minute
Tabata Ball Slam Rest 1 minute
Tabata Coprse Let Toss Rest 1 minute
Tabata Wood Chopper Rest 1 minute
Tabata Back Extension

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tactical Fit Ormond

Tactical Fit Ormond

02-17-10 Wednesday "5::45" for time:

02-17-10 Wednesday

Warm-Up

Staggered Height Box Jumps x 6

Standing Broad Jump 60' x 3

2 Rounds

"Snatch Progression"

WOD

"5:45"

for time:

Clean & Jerk x 5

Push Up x 45

Clean & Jerk x 5

Sit-Up x 45

Clean & Jerk x 5

Back Extensions x 45

Clean & Jerk x 5

Loads and times to whiteboard.

Scale appropriately for fitness level and good form.

Tactical Fit Ormond


Tactical Fit Ormond

02-16-10 Tuesday WOD Deadlift 3-3-3-3-3 ~then~ Deadlift @ 60-70% 10-10 Mini Metcon "Karen" for time: Wall Ball #20 x 150

Steve Levine get's busy!

02-16-10 Tuesday

Warm-Up

Burgener Warm-up #45/PVC

-then-

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

WOD

Deadlift 3-3-3-3-3

~then~

Deadlift @ 60-70% 10-10

Mini Metcon

"Karen"

for time:
Wall Ball #20 x 150

Tactical Fit Ormond

Tactical Fit Ormond

02-15-10 Monday For time: 155 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24 inch box 15 Muscle-ups 40 pound dumbbell Push press / push jer

Wade Hudson gettin busy with back squats.

Warm-up
800m run
Burgener Warm-Up

02-15-10 Monday

Today's Programming Courtesy of CrossFit HQ

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Post time to whiteboard and Facebook.

Top men's times from the 2009 CrossFit Games:
Mikko Salo (19:46), Jason Khalipa (21:35), Michael Fitzgerald (22:13).

Top women's times:
Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).

Tactical Fit Ormond

Tactical Fit Ormond

MEMBER NOTICE: Mud Run Training Saturday 02-20-10 8:30am 6.8 mile Trail Run

Bulow State Park
Read the mystery and myth of The Fairchild Oak

~02-14-10 Rest Day Happy Valentines Day~

MEMBER NOTICE: Mud Run Training Saturday 02-20-10 8:30am
6.8 mile Trail Run.

My attempt to get us in some mud has fallen through due to liability reasons :-( Damn lawyers! Anyway...here's what we're doing:

(I will be running this trail on Wednesday at 9:30am to check it out. Anyone wishing to join me is certainly welcome, Tish's cell 386-986-9381.)

Mud Run training Saturday 02-20-10 at

Bulow Creek State Park

Bulow Creek is located five miles north of Ormond Beach on Old Dixie Highway. We will be running/hiking the Bulow Woods Trail.

The Bulow Woods Trail is a 6.8 mile hiking trail that runs from the Fairchild Oak to Bulow Plantation Ruins State Historic Site. The northern section near Bulow Ruins is recommended for half-day hikes. Starting from the parking area on Plantation Road, the trail crosses open woods before entering Bulow Hammock where the shaded path winds around massive trunks under the cathedral-like canopy of Live Oaks. White-tailed deer, barred owls and raccoons are commonly seen and, occasionally, a diamondback rattlesnake. The hiking trail is open for day use from 8:30 am to sunset.

Wear:

Layered Clothing According to Weather

Boots and Pants

Bring:

Water

After Run/Hike Snack

Thank you to new member Jaime Sheriff for the info on the trail!

Tactical Fit Ormond

Tactical Fit Ormond

02-13-2010 Saturday In the box @ 8:30am WOD ~Benchmark~ "Fran" for time: 21-15-9 Thrusters #95 Pull-Ups

02-13-2010 Saturday

In the box @ 8:30am

Warm-Up
Wall Ball x 10
Push Up x 10
3 Rounds

~then~

Burgener Warm-Up


WOD
~Benchmark~

"Fran"
for time:
21-15-9
Thrusters #95
Pull-Ups

Tactical Fit Ormond

Tactical Fit Ormond

01-12-10 TGI-Friday Kickin' it Old School with "Deck of Cards" BRING THE PAIN!

01-12-10 TGI-Friday

Kickin' it Old School with

"Deck of Cards"

BRING THE PAIN!

Tactical Fit Ormond

Tactical Fit Ormond

02-11-10 Thursday Kettlebell -Navy SEAL TRX Suspension Trainer Transitions AMRAP 30 mins

CrossFit40 Outside the Box Bridge WOD

02-11-10 Thursday

"KettleForce"

Kettlebell -Navy SEAL TRX Suspension Trainer Transitions
AMRAP 30 mins

Tactical Fit Ormond

Tactical Fit Ormond

02-10-10 Wednesday WOD Snatch 5 x 5 Power Jerk 5 x 3 Record loads to logs.

Friends and Neighbors! Love the CrossFit community.

02-10-10 Wednesday

Warm-Up
Snatch Progression
Seated Box Jump x 30

WOD
Snatch 5 x 5
Power Jerk 5 x 3

Record loads to logs.

Tactical Fit Ormond

Tactical Fit Ormond

02-08-10 Tuesday WOD In teams of two for time: Back Squat 1 ton 2000 lbs /907 kg Tire Flip x 25 Floor to overhead 1 ton 2000 lbs / 907 kg Row 2 miles

Warm-Up

Jump Rope 3 min

Using an empty bar:
"Burgener Warm-Up"
1. Down-Up x 3
2. Down-Up-High Outside x 3
3. Muscle Snatch x 3
4. Snatch-Land x 3
5. Snatch-Drop x 3
6. Hang Power Snatch X 3


WOD

In teams of two for time:
Back Squat 1 ton 2000 lbs /907 kg
Tire Flip x 25
Floor to overhead 1 ton 2000 lbs / 907 kg
Row 2 miles
Pull Up x 100
*Floor to overhead must be completed using
Kettlebells, Dumbbells and Olympic Bar

Tactical Fit Ormond

Tactical Fit Ormond

Monday 02-08-10 WOD Clean and Jerk Team Relay

I have been released from Burgener Island and I am "Junk Yard Dog" fired up and we are going to SNATCH, SNATCH SNATCH! Every single damn one of you will SNATCH today. You will SNATCH today and you will SNATCH WELL. Tomorrow you will SNATCH BETTER. Next week you will SNATCH GOOD and by the time Coach Hagstrom and I are done with you, you will be one BASS ASS MOTHER F'IN JUNK YARD DOG SNATCHER! DO-YOU-HEAR-ME?!!!!

Monday 02-08-10

Warm-Up

With a partner:
Jumping Skills

Skill Practice:
Burgener Warm-Up / Snatch Progression
Power Clean
Split Jerk

WOD
Clean and Jerk Team Relay

Tactical Fit Ormond

Tactical Fit Ormond

02-06-10 Saturday WOD Mama's cooking up some: "Surprise Pie"

02-06-10 Saturday


Get Your Snatch On!
Olympic Bar Instruction with
USAW Coach Duane Hagstrom

In the box @ 7:30am
Members FREE
Non-members Drop-rate $12


Muscle Snatch
Snatch Drop
Snatch

WOD

Mama's cooking up some:

"Surprise Pie"

Tactical Fit Ormond

Tactical Fit Ormond

02-05-10 TGI-Friday WOD Run 100m @ 90% Manmaker x 5 #55/#25 Jump Box x 20 24" SDLHP x 10 #95/#65 Rope Climb x 1 3 Rounds for time

02-05-10 TGI-Friday

The "Official" CrossFit Warm-up
3 rounds of 10-15 reps of

Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

WOD
~The Beast~
6+ months in box

Run 100m @ 90%
Manmaker x 5 #55/#25
Jump Box x 20 24"
SDLHP x 10 #95/#65
Rope Climb x 1
3 Rounds for time

~The Brute~
3-6 months in box

Run 100m @ 90%
Manmaker x 5 #35/#20
Jump Box x 20 24"
SDLHP x 10 #75/#45
Rope Climb x 1
3 Rounds for time

~The Animal~
0-3 months in box

Run 100m @ 80%
Manmaker x 5 #25/#15
Jump Box or Step x 20 15"
SDLHP x 10 #45/#35
Rope Climb x 1
3 Rounds for time

Times to whiteboard.

Tactical Fit Ormond

Tactical Fit Ormond

02-04-10 Thursday WOD Using your last calculations: Bench Press 3-3-3-3 Back Squat 3-3-3-3 Power Clean 3-3-3-3

02-04-10 Thursday

Warm-Up

Bear Complex x 10 #45 Bar

WOD

Using your last calculations:

Bench Press 3-3-3-3
Back Squat 3-3-3-3
Power Clean 3-3-3-3

Record loads to logs.

Tactical Fit Ormond

Tactical Fit Ormond

02-03-10 Wednesday WOD "Running Shoulder Medley" ~The Beast~ for time: 400m run Handstand Push-Up x 5 400m run Push-Press x 5 #95/#65 400m run Spli

TFO USAW Coach and Central Florida Strongman Duane Hagstrom

02-03-10 Wednesday

Warm-Up
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats
3 Rounds

WOD

"Running Shoulder Medley"

~The Beast~
for time:
400m run
Handstand Push-Up x 5
400m run
Push-Press x 5 #95/#65
400m run
Split Jerk x 5 #95/#65
400m run
KB Press x 5 R/L 1.5 pood/1 pood (#54/#32)

~The Brute~
Jump Box Push-Ups
Scale Loads to Fitness Level

~The Animal~
Negative or Floor Push-Ups
Scale Loads to Fitness Level
200m runs

Tactical Fit Ormond

Tactical Fit Ormond