Wednesday, August 27, 2014

Wed 8/27



20 minutes to find 1 Rep max shoulder press



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


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

Tuesday, August 26, 2014

Tuesday 8/26


Min 1:  10 Cal Row
Min 2:  10 BJ Overs, 24/18 
Min 3:  10 Deads, 185/135
Min 4:  10 Wall Balls, 20/14
Min 5:  10 Ring Dips
Min 6:  Rest

Monday, August 25, 2014

Monday 8/25

SCCF is proud to bring you this specialty course on Oct 4th-5th. 
This week we will check 1 rep max on the 3 fundamental lifts. If you do not know your 1 rep max on Squat, Press, and Deadlift or it has been a long time since you have checked it, please try to make Monday, Wednesday and Friday as these are the days we will be doing it.

20 Minutes to find 1 rep Max Back Squat



200m Run
40 Du's
15 Kb Swings 53/35

Sunday, August 24, 2014


“As human beings, our greatness lies not so much in being able to remake the world – that is the myth of the atomic age – as in being able to remake ourselves.” 

Mahatma Gandhi was one of the most influential leaders of our time. His approach was loving, fair, kind, and rooted in the idea of positive change -- or more so a return to our most basic, true selves. His ideas worked on a very large political scale, but they are also very personal. 

Take, for instance, Gandhi’s fundamentals for changing the world, and tell me they are not perfect for success in the Whole Life Challenge.

  1. Change yourself. First make a mental shift within – one of positive resolve -- instead of blaming or trying to first change everything around you, and you can lay a powerful foundation for any kind of success. When you change you may find that the world “magically” changes with you.
  2. You are in control. Your thoughts and emotions may come, but your actions and reactions are always up to you. You have the power to choose anything.
  3. Forgive and let go. “The weak can never forgive. Forgiveness is the attribute of the strong.” This is almost never easy, but often when trying to create new habits, it’s necessary. It can be especially necessary to forgive yourself. Making room for who you’ve been will create room for who you want to be.
  4. Take care of this moment. Often the best way to overcome the resistance that can stop us from taking action is to be in the present. When things feel tough, don’t worry about the next moment -- it’s out of your control. Take care of right now, the only moment over which anyone has control.
  5. Without action, you aren’t going anywhere. “An ounce of practice is worth more than tons of preaching.” Do it already. Talking gets you nowhere.
  6. Everyone is human. “It is unwise to be too sure of one’s own wisdom. It is healthy to be reminded that the strongest might weaken and the wisest might err.” We all make mistakes. Perfection is an unreasonable standard that only creates resentment. Learn from slip-ups, brush yourself off, keep going.
  7. Persist. Success seldom comes as quickly as we’d like. One reason people don’t often get what they want is simply because they give up too soon.
  8. See the good in people and help them. The great thing about this challenge is the communal support. It’s great to be able to lean on others, but know they want to lean on you, too. You’re as much a rock in this community as anyone else. Assume everyone is doing the best and lend a hand when needed.
  9. Be congruent, be authentic, be your true self. “Happiness is when what you think, what you say, and what you do are in harmony.” No one ever regrets giving their best.
  10. Continue to grow and evolve. An eight-week challenge is just a blip of time in the grand scheme of things, but it can act as a powerful and positive tool in our continual growth and evolution. This challenge is probably not the very beginning of your journey and it’s certainly not the end.

Enjoy the ride!
(originally published on by Dizzle Rivera)

Saturday, August 23, 2014


80 double unders
10 wall ball
60 double unders
20 wall ball
40 du's
30 wb
20 du's
40 wb

Double unders not in your skill set yet? Substitute for today is burpees 1:4 (1 burpee equals 4 du's. If you're still scratching your head, that means you'll be doing 50 burpees all total.

Friday, August 22, 2014


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

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

Thursday, August 21, 2014


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!

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#

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

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