Wednesday, August 31, 2011

Tuesday, August 30, 2011

Aug 30, 2011

Skill:     Muscle up Practice
  1. Pullup
  2. Transition
  3. Dip
If you already have a muscle up, then do 10 strict, slow with no kip.

Met-con:

8 min amrap
8 t2b
8 sdhp 75/55



Monday, August 29, 2011

Aug 29, 2011 WOD

Strength:

Heavy Thrusters, 7, 7, 5, 5, 3, 3


Met-con:

Four rounds for time:

25 pushups
15 Hang power cleans
10 box jumps 30"/24"

Sunday, August 28, 2011

Training

At SeaCity CrossFit we train hard every day. As the Navy Seals motto goes...."the only easy day was yesterday." Those who train here know this to be true. This mindset defines the gym culture and is present every day. We don't need gimmicks or hype to highlight this fact. We don't need to artificially inflate ourselves and make over-the-top claims and "guarantees" to get this point across. It's who we are, and if you decide to join the gym and become a part of this, you will go through this personal evolution as well.

There are so many gyms and so called boot camps, etc...that go way over the top to convince you they are "hard-core." They dress up in quasi military attire, use the language of drill instructors, paint their background in camoflauge, and act as if all of this window dressing will somehow translate into fitness. This is a smoke and mirrors routine, and I'm afraid a lot of people do fall for this. In their desire for something different, outside of the normal boring globo-gym experience hopping from one machine to another, something like a "boot-camp" can seem appealing. I fear that many people conducting these are doing so for reasons that are odds with your best outcome. In other words they are more concerned with capitalizing on a popular trend and making a quick buck. Your fitness outcome is utterly secondary.

If you want a transformation, get yourself into a CrossFit gym. Or if you prefer, invest in some minimum equipment, such as an olympic barbell, bumper plates, a pullup bar, gymnastics rings, a squat rack, maybe a few kettlebells. A well set up garage gym is where I've gotten some of the best workouts I've ever had. With that being said, it's not for everyone. You have to be entirely intrinsically motivated, and willing to learn and do everything on your own. It's not for those with merely a passing interest. 

Ultimately there is no substitute for the environment and the camaraderie that exists inside a legit CrossFit box. When you walk in the door, you shed your preconcieved limitations and let the warrior come to the forefront and take charge. You learn to encourage and support your fellow trainees and they do the same for you. You track every workout and every lift meticulously and you're always looking to outperform yourself. You start to truly take responsibility for your fitness. You begin to understand the difference between seeming, and being.

This is what we do every day. Day in and day out. We don't hype it up for a few weeks and we don't make exaggerated claims.

Anyone can do it, but not everyone will.




Saturday, August 27, 2011

Saturday WOD

Three rounds for time:

50 du's
40 situps
30 slamball 10#
20 power snatch 75/55
10 oh squat 75/55







Friday, August 26, 2011

Thursday, August 25, 2011

Buy-in Skill:

5 TGU's with each arm. Each one progressively heavier. Challenge yourself.
5 handstands - 30 sec each, one minute rest between

Strength:

Push Press, 7,7,5,5,3,3

Wednesday, August 24, 2011

Aug 24, 2011 WOD

Snatch Progressions for Skill work and warm-up:

Met-con:

"Kelly"

5 rounds for time:

400m run
30 wall ball
30 box jumps

Tuesday, August 23, 2011

Aug 23, 2011 WOD

Strength Day:

Shoulder Press

2 x 7 @ 65%
2 x 5 @ 75%
2 x 3 @ 85%

Met-con:

8 x 100m tempo runs

Monday, August 22, 2011

Aug 22, 2011 WOD

Start and finish with a 300m run

then do 4 ascending rounds of:

7, 9, 11, 15

pushup (feet elevated on 18" or 12" box)
inverted row (feet elevated on 18" or 12" box)
stationary lunge barbell oh 75/55






Swee' pea chalkin up

Saturday, August 20, 2011

Aug 20, 2011

(compare to HERE)

Saturday "The Bonecrusher"

Take your pick:

Workout A:

300m run with 50# sandbag
then....
9-7-5 of:
muscle ups
225# back squat
hspu
finish with another 300m 50# sandbag run

Workout B:

300m run 50# sandbag
then...
9-7-5 of:
115# clean & jerk
burpee pullups
115# push press
finish with another 300m 50# sandbag run

Aug 19, 2011 WOD

ten rounds for time:

225/185 deadlift - 5 reps
5 ring dips

Thursday, August 18, 2011

Aug 18, 2011 WOD

Strength:

Squat Cleans 7, 7, 5, 5, 3, 3

65, 75, and 85% of 1rm.

Give the strength component all you got. Do not hold energy in reserve. Do not rush thru the squat cleans, in anticipation of the met-con. This is the "meat" of the workout. Sink your teeth in, and make it a real challenge. When you approach the bar, you should be a little intimidated, a little nervous. If you're not, then perhaps you haven't put enough weight on the bar?

We'll finish off with L-holds for time. If you have not yet mastered an L-hold on the rings, you can simply hold a support for time, or bend your knees and hold that position as long as possible. We'll do at least 5 sets of these, more if time allows.

Wednesday, August 17, 2011

Aug 17, 2011 WOD

Strength:

Push Jerk 5, 5, 3, 3, 1, 1


Met-con:



Jokers = 400m
Club = 24" box jump
Diamond = 55# KB Swing
Hearts = Pushup
Spades = K2E

Shuffle the cards. Turn them over one at a time and do the exercise for the number of reps indicated. Jacks are worth 11, queens 12, kings 13, aces 1. To scale the workout, simply do 1/2 or 3/4 of whatever number you see. OR you can simply remove the face cards from the deck

Tuesday, August 16, 2011

Aug 16, 2011 WOD

15 burpees

5 rounds of the following kettlebell complex:

  • 5 kettlebell clean and press, 53# L
  • 5 R
  • 5 crossfit style swings (full extension overhead)
  • 5 snatch L
  • 5 R

15 burpees

*you are only doing 30 burpees. 15 at the beginning, 15 at the end.

Monday, August 15, 2011

No gym? No problem...

Move naturally. Go fast and hard.

Aug 15, 2011 WOD

Strength:

Front Squat 7,7,5,5,3,3


Met-con:

Modified "Cindy"

amrap 12 min - 5 pullups, 10 pushups, 15 squats, 1 clean & jerk*

*add one clean & jerk every round 135/95

Saturday, August 13, 2011

Aug 13, 2011 WOD

Team WOD



Team WOD
Teams of 2. Each team member will run thru the course twice. Select a team member to go first. When done they simply "hand off" and second team member goes, while the first one either rests, cheers, or lays out face down in exhaustion. Upon completion, second team member hands off, and first one runs thru a second time. The team crosses the finish line when both have run thru twice. First team to cross the finish line wins.


Run 400m
20 Deadlift 135/95
15 Push Press 95/65
10 OH Squats 95/65
5 Clean & Jerk 135/95
3 Muscle ups
Run 400m




Check out the new ripped janitor!


Jenn getting it done!


See ya later Kozak!


The CREW...


El jeffe earning his $$...

Friday, August 12, 2011

Aug 12, 2011 WOD

..after warm-up:

Cash-in: 10 man-makers 40#, 20#

beginning in a pushup position, grasping dumbbells in the hands, one man maker is:
  • dumbbell row, each side
  • pushup
  • hop feet between hands, power clean
  • push press
  • squat 
Met-con:

Four rounds:

300m sandbag run
12 push press 115/80


Thursday, August 11, 2011

Aug 11, 2011 WOD

Strength:

Squat Cleans 7, 7, 5, 5, 3, 3

sevens @ 65% 1rm
fives @ 75%
threes @ 85%

Post workout min-met-con:

three rounds for time: 5 mu's, 50 du's


Wednesday, August 10, 2011

Aug 10, 2011 WOD

Metabolic Conditioning:

Tabata workout

  1. Burpee-hurdle sandwich (you'll see)
  2. Airdyne sprints
  3. Battlin ropes
  4. Sledge strikes on tractor tire
4 min per station, 20 sec on, 10 sec off, 1 min rest between exercises

Tuesday, August 9, 2011

Aug 9, 2011 WOD

Strength:

Snatch Balance 4 x 6 (3 pressing, 3 heaving per set)

Met-con:

6 rounds for time:
10 pistols
150 ft farmers carry

Barbi...always a quality effort!

Amanda lookin casual on the farmer's carry...

James ...the only athlete to "rx" this wod!

Monday, August 8, 2011

Aug 8, 2011 WOD

Strength:

Deadlift  -
  • 2 sets of 7 @ 65% 1rm
  • 2 sets of 5 @ 75% 1rm
  • 2 sets of  3 @ 85% 1rm
Met-con:

amrap 7 min -
  • 30 walking lunges plate overhead 45/25
  • 7 HSPU

Saturday, August 6, 2011

Saturday WOD

FIGHT GONE BAD

Compare to HERE


three five minute rounds for max reps

1 min per exercise, no rest between exercises
1 min rest between rounds

Sumo Deadlift High Pull 75/55
Wall Ball 20/10
Box Jump 20"
Push Press 75/55
KB Swing 45/35

Friday, August 5, 2011

Aug 5, 2011 WOD

(compare to June 22nd, 2011)

Strength:


1 arm overhead dumbbell press (go heavy)
5 x 3

Met-con: "Mental Anguish"

Four rounds:
5- 30" box jumps
7 Kettlebell snatches - R 53# KB, 26#kb
7 Kettlebell snatches - L
30 sec high plank, followed by 5 pushups, x 2

Wednesday, August 3, 2011

Tuesday, August 2, 2011

Aug 2, 2011 WOD

Strength:

Back Squat
  • 7 reps @ 65% 1rm
  • 7 reps @ 65% 1rm
  • 5 reps @ 75% 1rm
  • 5 reps @ 75% 1rm
  • 3 reps @ 85% 1rm
  • 3 reps @ 85% 1rm
Post loads to comments.

Cash-out:

3 x 400m, all under 90 sec, rest 2 min between runs

Monday, August 1, 2011

Is your student athlete training right?

video

Aug 1, 2011 WOD

"Bon Apetit"

Strength Appetizer

Pullups (rest 90 sec between sets)
  • 15 kipping
  • 10 strict
  • 5 L-pullups
  • 3, 3, 3 weighted
  • 15 kipping
Post loads to comments.

Short met-con entree:

amrap 5 min-
30 squats
10 pushups
30 double unders

Dessert:

Run 800m
- rest your run time
Run 400m
- rest your 400 run time
Run 300m

Post time to comments!