Tuesday, July 31, 2012

Saturday, July 28, 2012

28 July 2012 - High

TACFIT Charlie.

CB Shoulder Squat 35lb
Alternating Switch
Rings Rocca

Reps: 3-3-3 to 4-4-4. Last rounds 5-5-5

RPE: 8.5

Friday, July 27, 2012

27 July 2012 - Moderate


Shin Roll
Leg Swing
Tadpole / Quad Worm
Backward / Forward Tank

RPE: 6

Comments: Nice Intensity, fun and challenging but doable movements.

Wednesday, July 25, 2012

TACFIT Induction Programme

In conjunction with the TACFIT cert this coming June 2013, we are pleased to offer TACFIT Induction Programme for TACFIT Field Instructor Candidates.

If you are interested to have this conducted at your facility, do contact me at hermanchauw@gmail.com or +65 96406544.

24 July 2012 - High


CB Clean Squat Press 35lb
Swing Plank
CB Gama Cast 35lb

RPE: 9

Tuesday, July 24, 2012

So You Think You Know How to Breathe?

Just because you have been doing it all your life doesn't mean you are doing it right. One of the first things i see in people when faced with high intensity effort is losing their proper breathing pattern (also their movement and structure but that's for another article). I committed this mistake many times in the past, until CST.

Scott Sonnon has recently released another free program to correct this for the sake of your health. Download it and correct your breathing now.

Monday, July 23, 2012

23 July 2012 - Moderate


Alternating Switch
Neck Roll
Screwing Push Up

RPE: 6

Comment: A tough workout for the legs and core.

Friday, July 20, 2012

20 July 2012 - High


CB 2H Swipe 35lb
Ring Lawnmower
Chin Up (Single Ring)
Box Jump Up Squat

RPE: 9

Comment: Swipe feels strong. :)

Thursday, July 19, 2012

19 July 2012 - Moderate

Goal: To improve hip internal rotation. Because my external rotators were really tight from Cossack Lunge from this workout.


Angled Lunge
Crawl Roll
Backward/Forward Tank

RPE: 5

Comment: RPE is quite low for a Moderate.

Monday, July 16, 2012

Saturday, July 14, 2012

14 July 2012 - Cycle 7 Moderate

Time under tension for strength / mass.

4/1 x 4
KB Rack Squat 24kg
Chin Up (Single Ring)
KB Clean & Jerk 24kg
CB 2H Mill 25lb

RPE: 6

Comment: Finally got access to equipment after almost two weeks of travels. But still a little fatigued for a High.

12 July 2012 - Cycle 7 Moderate

Flowfit 20 minutes.

Planche Press
Sit Through 1/4 Circle
Seated Spinal Twist Arm
Springing Tripod 2H
Hindu Push Up
Spinal Rock Drop

RPE: 6

Comment: Shoulders and neck are tight due to travelling and not having a roller on hand.

Tuesday, July 10, 2012

09 July 2012 - Cycle 6 High

Tacfit Firefighter First Alarm Protocol 6 (modified).

Tuck Jump Squat 50
Swing Plank 25/25
Cossack Lunge 50/50
Planche Press 50

RPE: 9

07 July 2012 - Cycle 6 Moderate

Time under tension for strength / mass.

4/1 x 4
Swing Plank
Alternating Switch
Arm Screw T Press

RPE: 5.5

Friday, July 6, 2012

04 July 2012 - Cycle 5 High

Tacfit Firefighter First Alarm Protocol 5 (modified).

Side Tuck Jump Squat
Burpee - Plank Pull Hand/Foot
Sit Through 1/4 Circle
Airborne Kick
Elbow Lever

RPE: 8.5

Comment: no equipment.

Wednesday, July 4, 2012

03 July 2012 - Cycle 5 Moderate

Time under tension for strength / mass.

4/1 x 4
Swing Plank
Alternating Switch
Arm Screw T Press

RPE: 6