Archive for February, 2010

On Friday (missed WOD), I wound up doing 30 pushups, 30 situps and 30 squats for form. Don’t really count that as a full WOD (by any stretch) Saturday – Rest day, super busy. Today, combining both the no and low intensity programs. 40 minutes – 40 exercises Low Intensity Rate of Perceived Exertion (1-10, […]


Doing this out of sequence. My goal for TacFit has been to serve as either active recovery or exercises for the days I can’t get to the box. ——————————————- 6 exercise warmup – 1 min per 6 exercise tabata sets – 8 rounds per, 20 sec on / 10 sec off 6 exercise cooldown – […]


Pre-WOD Group Warmup 5 slow handstand negatives WOD Push Press 3-3-3-3-3 55-65-75-85(f)-75(2)-65 30-20-10 DB Snatch (25#) Sit-ups Box Jumps – focused on springing at the bottom 9:20


Slept really poorly, bad day at work and a crunched evening on deck. Wanted to do skill work with pushups (following Brian’s admonition to keep the “dingle dangle” off the deck – even though I don’t own one of those) and loosen up the hips. Not done for time. 3 rounds 20 pushups – strict, […]


Pre-WOD Rotations 20 single-unders 10 pushups 10 lunges 10 squats WOD Back Squat 1-1-1-1-1-1-1 all sets at 125# Tried 135# – no go. Having a hard time with depth and my left hip was sore. Still don’t feel like my left oblique is engaging much. That is NOT sore, but I may need to get […]


6 exercise warmup – 1 min per 6 exercise tabata sets – 8 rounds per, 20 sec on / 10 sec off 6 exercise cooldown – 1 minute per Moderate Intensity Lunges – 84 Plank knee – 49 Sit through – 106 Pushups – 60 – knees to focus on very tight core Spine – […]


Pre-WOD Row 500m other misc stuff WOD Death by 10 m 14(PR). ALMOST made 15 – but missed by 1 sec. Was focused on slowing down my breathing between rounds and moderating it during. That technique seemed to really help – I wasn’t as uncomfortably gassed as before. Post-WOD Tabata situps – 8 rounds 20 […]