Tuesday, September 2, 2014

Tuesday 9/2/14

Ashley & Valerie



Snatch Progressions:

  • snatch pull
  • tall muscle snatch
  • snatch balance with 3 position catch
  • overhead squat
  • hang power snatch
  • hang squat snatch
  • snatch

Met Con:

Every 4 min: For 20 minutes. 1 min rest between rounds
  • Row 500m
  • Max bar touch burpees
You are scoring only the burpees.

Monday, September 1, 2014

Monday 9/1

Have you registered for the 
September Smackdown? 
This comp is going to be a blast, don't miss out!
GO HERE to reserve your place at the early bird price. 
**Do it soon because this will sell out!**

So now that you have a good idea of what your 1RM is on the three primary lifts, let's start a new strength cycle. For those of you that have been around a while you may remember Wendler 5/3/1.
One thing to note is that on the last set you will do the assigned amount of reps and then keep doing reps until failure. Also this is based on 90% of your 1RM. So whatever your new 1RM is, multiply it by .90 and base all of these percentages off that 90% of your 1RM.
Example: 400lb x.90%=360lbs. 360lb x .65%=235. So someone with a 400lb deadlift will start their first working set at 235lbs.

Strength: Deadlift
65% x 5
75% x 5
85% x 5+ (go till failure) 
**If you are not keeping a workout journal to track your progress, this is a really good time to start**

Metcon:
With a continuous running clock complete the following:

Minute 1: do 1 HSPU then 1 Deadlift 225/185
Minute 2: do  2 HSPU then 2 Deadlift
Minute 3:  3 HSPU, 3 Deadlift
...and so on until you can't complete the required reps for that minute. Your score is the last round you completed all of the reps plus the reps you got on the round you did not finish.

Saturday, August 30, 2014

Sunday Open Gym


LABOR DAY SCHEDULE: 
ONE WOD ONLY AT 10AM ON MONDAY 9/1

TODAY:
OPEN GYM 
4-6:30



 If you have a vice in CrossFit (like everyone does) such as Double unders, Muscle Ups, Rowing...this is the time to come work on it. Tell your friends to drop in and try it out.

Friday, August 29, 2014

Beach WOD 8/28/14

Photo: SEACITY CROSSFIT & WhiteCap CrossFit WILL BE HOSTING A COMMUNITY BEACH WOD THIS SATURDAY (8/30) AT 10:30AM 
**MEET AT WHITECAP BEACH IN FRONT OF THE HOLIDAY INN AT 10:30 SHARP.  Call or message us for more info! SEE YOU THERE!

SEACITY CROSSFIT & WhiteCap CrossFit WILL BE HOSTING A COMMUNITY BEACH WOD THIS SATURDAY (8/30) AT 10:30AM 
**MEET AT WHITECAP BEACH IN FRONT OF THE HOLIDAY INN AT 10:30 SHARP**. Call or message us for more info! SEE YOU THERE! (SEE MAP BELOW FOR DIRECTIONS)

take 358N (S.Padre Island Drive) over the JFK causeway to the island
Turn Left on Whitecap
Turn Left on Windward
Go to Holiday Inn 

Friday 8/29



SEACITY CROSSFIT & WhiteCap CrossFit WILL BE HOSTING A COMMUNITY BEACH WOD THIS SATURDAY (8/30) AT 10:30AM 

**MEET AT WHITECAP BEACH IN FRONT OF THE HOLIDAY INN AT 10:30 SHARP. Call or message us for more info! SEE YOU THERE! 






Strength:
20 min to find 1RM Deadlift

Skill:
5x 10m handstand walks

**Can't do handstand walk? Do handstand holds against the wall 5x 20 sec. Not to handstand holds yet? Get a box and do Pike holds with the same rep scheme**

Metcon: compare to Jan 8, 2013
4RFT:
Run 300m
5 box jumps 36/24
20 dumbbell push press 50#/30 (may also use kettlebell)
(every time you set the dumbbells down do 5 burpees)


RESULTS 




Thursday, August 28, 2014

Thursday 8/28

BEACH WOD THIS SATURDAY!!!
CHECK THE BLOG TOMORROW AND VISIT OUR FACEBOOK PAGE FOR DETAILS! 
MAKE PLANS TO JOIN THE FUN
Valerie & Aaron 
Skill:

Snatch Pull
Snatch balance
High Hang Snatch.

**On the high hang snatch focus not on how much weight you use but pulling yourself under the bar**

Metcon:

Run 1 mile for time
rest 5 minutes
Row 1000m for time

RESULTS :) 


Wednesday, August 27, 2014

Wed 8/27


EVE

Strength:

20 minutes to find 1 Rep max shoulder press

Metcon:

Amrap10min

5 Chest to bar pullups
10 Hands off pushups
15 OH Squats     95/75


Lastly

10 minutes of stretching. We get in a hurry to finish and leave and deny ourselves some self maintenance.
Pigeon Stretch
Sampson Stretch
Any other stretch to address tight or sore areas

RESULTS