May 25, 2013

Kevin

WOD:
5RFT:
300m
5 - 95# power snatch
5 - 95# push press
5 - 95# back squat

May 24, 2013

Reminder: Monday May 27th, SeaCity CrossFit will bring you: 

Memorial Day Murph 

What is MDM?: A yearly internet based fundraiser for military charities. It’s based on a workout called “Murph” named after Medal of Honor recipient Michael Murphy. The idea is to honor ALL of our fallen military members with a challenging workout.

Who can participate?: Anyone! You don’t have to be a Navy SEAL (it just helps…) You don’t have to be able to do the entire workout to participate, just do what you can. 

When? 9am Memorial Day (Monday May 27th)

Where? At the gym, 4639 Corona

Why?: To honor ALL fallen military members with our pain and sweat, (some tears and blood too I’m sure), and to raise money for great charities supporting military causes.

How much?: Registration is $35, and includes an awesome event shirt made by FORGED clothing.

Where does the money go?: All profits go to the charities listed. SeaCity is offering this event absolutely free to the public. We just ask that you please donate online!

What's the workout?

For time: 1 mile run, 100 pullups, 200 pushups, 300 squats, 1 mile run.
If you have a 20# vest or body armor, wear it. Partition the pullups, pushups, and squats as desired. 

Scaled versions:
1/2 murph: 800m run, 50 pullups, 100 pushups, 150 squats, 800m run

1/4 murph: 400m run, 25 pullups, 50 pushups, 75 squats, 400m run

Paula

Today's WOD:

Strength:
Front Squat 5 x 1 @ 92%

Conditioning:
3RNFT:
4 sled push (2 round trips hi/lo)
5 tire flips
20 sledge hammer strikes
5 strict slow T2B

May 23, 2013

Moss

The Day's Results...pr's everywhere!

Strength:
Push Press 5 x 1 @ 92%

Express your strength/speed/power/coordination/mobility:  
Find your 1rm squat clean

May 22, 2013

Wednesday Motivation

Strength:
OFF

Conditioning:
1/2 Murph (MDM warm-up)

800m run
50 pullups
100 pushups
150 squats
800m run

The pullups, pushups, and squats can be partitioned as desired. Most common is 5, 10, 15.
If you want an additional challenge bring your own 20# vest or body armor and wear it.

Jackson

WOD Results

May 21, 2013

Strength:
Deadlift 5 x 1 @ 92%

Conditioning:
a: Tempo runs 10 x 100m
b. Max rounds in 7 min of 30 unbroken american kb swings 53/35

Corina

The Day's Results

May 20, 2013

Strength:
Back Squat 5 x 1 @ 92%

Conditioning:
"Fran"
21-15-9
95/65# Thrusters
Pullups

Cool-down:
Run 800m ....easy pace

The Day's Results

Marlo & Donnie

Do young athletes need a break from year round sports?

Noted surgeon Dr. James Andrews wants your young athlete to stay healthy by playing less. Who has Dr. Andrews worked on? How about Drew Brees, Brett Favre, Robert Griffin III, Adrian Peterson, Albert Pujols, etc...etc....and that list goes on and on. 

"I want parents and coaches to realize the implications of putting a 12- or 13-year-old through the type of athletic work done by a 25-year-old," says Dr. James Andrews.

Got a teenager in sports? READ this short article and then consider enrolling your young athlete in the Summer Strength Camp, where they can increase their protective margins the only way that is really accomplished, with added strength and power to their musculoskeletal system. They will have stronger muscles, bones, tendons, connective tissue, as well as mental toughness. The only legitimate way to reach that goal is with barbells, the old-fashioned way. Rubber bands, kettlebells, bodyweight moves, running, sport specific drills, stretching, foam-rolling, all of those are activities that have their place. But no one ever became great by stretching and self massage. What we will not do is overwork the kids with unproductive gimmicky movements. Dr. Andrews recommends taking a break from your sport and taking time out to address the athlete from a functional standpoint and that is exactly what we'll do!