Friday, August 22, 2014

Friday



Coach Anna's 6pm group 


Snatch progressions, start with pvc, move to light bar for form work.
  • snatch pull
  • tall muscle snatch
  • snatch balance with 3 position catch
  • overhead squat
  • hang power snatch
  • hang squat snatch
  • snatch
Conditioning:

15 minute AMRAP: 
10 Power snatch (125/85#)
10 barbell step-ups 18'
10 feet elevated pushups (off 18' box) 

Thursday, August 21, 2014

Thursday

Hey Folks it's that time again! Our annual competition, THE SEPTEMBER SMACKDOWN 
is around the corner and registration is now live! This year we have big plans and our event will take place at a special location outside of the box! 
Happy Birthday Lucy!

Strength:
EMOM 15 minutes
minute 1: 8 strict pullups
minute 2: 6 box jumps 30"/24"(jump up, step down)
minute 3: 4 deadlifts 255#/180#


Conditioning:
6 Tabata Intervals each, 1 min rest between exercises. Score total reps

  1. slams 20/10
  2. burpees
  3. situps
  4. squats



Wednesday, August 20, 2014

Wednesday



Coach Tim doing his part to raise awareness for ALS
Skill: 

8 minute EMOM: 
(odd) 40 double unders
(even) 50 single rope skips


3RFT: 
Row 500m
15 OHS 65/95
Run 400m 
15 T2B

RESULTS 


Tuesday, August 19, 2014

Tuesday

Gymnastics Seminar Coming Soon!

Strength:
Push Press 5 x 5 @ 75%, 75%, 72.5%, 72.5%, 70%

Bonus Strength:
10 min to find your max weight with a triplet of the following complex. Touch and go only between cycles.
  • deadlift
  • hang pwr clean
  • front squat
  • push press/push jerk
  • back squat
Conditioning:
Tempo Runs
10 x 100m EMOM
Goal:
Beginner - all runs under 25 seconds
Intermediate - under 20 seconds
Advanced - 15 or under

Monday, August 18, 2014

Monday

SEACITY LEVEL 2 STANDARDS NOW HERE

Dr. Smith in the house (sweet dress belt bro)

SCCF is proud to bring you this specialty course on Oct 4th-5th. 

Strength:
Back Squat 5 x 5 @ 75%, 75%, 72.5%, 72.5%, 70%
(hang in there buttercup, next week is a de-load week)

Conditioning:
7 min amrap
20 cal row
5 thrusters 135/95

Additional suffering:
3RFQ:
5 tire flips
16 sledge hammer strikes

RESULTS 




Sunday, August 17, 2014

REST DAY

HAVE YOU SIGNED UP FOR THE 

In all seriousness, there really is no downside to joining this. Here are some simple questions to help you assess whether this might benefit you. 
  1. Are you 100% satisfied with the way you look?
  2. Are you 100% satisfied with the way you feel? 
  3. Are you 100% satisfied with how well you perform? 
  4. Do you want to lose 10-15 lbs? 
  5. Would you like to lose 3-4 inches? 
  6. Would you like to lean out and shed some bodyfat?
  7. Would you like to be able to move better? 
  8. Would you like to have more energy?
  9. Would you like to sleep better? 
  10. Would you like to reduce stress? 
  11. Would you like to reduce anxiety and/or depression? 
  12. Would you like to improve your overall quality of life?
  13. Would you like to get stronger?
  14. Would you like to gain muscle?
  15. Would you like to feel better about yourself?
  16. Are you feeling bored or lacking motivation? 
  17. Are you drifting along with no goal? 
  18. Do you need to re-connect with the reasons you work out? 
  19. Do you think it's smart to set aside time for self improvement?
  20. Do you find that social bonds create more accountability? 
  21. Have you hit a plateau and can't seem to get unstuck?
  22. Are you concerned about diabetes or heart disease in your family?
  23. Just want to be able to keep up with the kids? 
  24. Is this starting to seem like a weird version of Green Eggs & Ham?
Still not sure? How about a testimonial? Check this one out from Jeff Germond of CrossFit NOLA

Friday, August 15, 2014

FREE COMMUNITY WOD

KING HIGH SCHOOL TRACK 
9AM


And here's a glimpse of the action at SCCF Summer Strength & Conditioning Camp. These guys have been goin at it consistently since June 1st, and the results are evident. Hard work, focus, consistency, and a positive mindset have paid off big time!