Wednesday, February 29, 2012

Feb 29, 2012 WOD

** Upcoming events reminder to all those participating in the Paleo Challenge:  This coming Saturday we will be re-testing FIGHT GONE BAD at 10AM.  We will also be taking 'after' photos and re-measuring body composition.  If you are also competing in the CrossFit OPENS, consider doing workout 12.2 on Thursday and resting Friday so you are ready for Fight Gone Bad on Saturday.  We will also be having a farewell (paleo) potluck immediately following FGB II for Joy, she's headed off to the east coast!  If you plan to stay for the potluck, please bring a dish with you.***



Strength

Wendler Cycle 2, week 1
Squat 5-5-5+ @ 65, 75, 85%


Metcon

8x100m tempo runs

Compare to:
10.03.11 
06.30.11 
08.23.11
01.05.12

Tuesday, February 28, 2012

Feb 28, 2012 WOD

Skill
Pistols


Metcon

'Karen'
150 Wall ball shots for time

Monday, February 27, 2012

Feb 27, 2012 WOD

Strength

We have finished our first Cycle of Wendler!  Now what?  For squat and dead lift, your new projected 1-rep max is 10# heavier than it was at the beginning of the cycle.  For press, an added 5 lbs.  So you need to re-calculate your "Wendler #" (90% of your new projected 1RM for this second cycle of number).  That's how you will progress! 

Cycle 2, week 1:
Deadlift 5-5-5+ @ 65, 75, 85%

Example, if your old 1RM deadlift was 200#, then you were basing your percentages on a wendler number of 180#, so you would have lifted 117x5, 135x5, 153x5+.  This week, your new projected 1RM is 210#.  Your new Wendler # is 189# so this week you lift 123x5, 142x5, 160x5+.  Got it?!


Metcon

3 RFT
* 12 Push Press (95/65#)
* 9 Squat Snatch (95/65#)
* 6 Chest to bar pullups
* 300m run

Saturday, February 25, 2012

CrossFit Games Open Week 1

CrossFit Open Competition, Week 1 (9AM class)



Complete as many reps as possible in 7 minutes of:

Burpees 



This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
















BARBELL CLUB - 11am

Barbell Complex
9, 7, 5, 3, 1, 1, 1, 1
  • deadlift
  • hang clean
  • front squat
  • push jerk or split jerk
Men rx'd 95, 105, 115, 135, 175

Women rx'd 45, 65, 85, 95, 120

2 min rest between sets. Final weight is done 4x total. Every min on the minute. 
Should be a good wod! 

Friday, February 24, 2012

February 24 2012

Wendler Week 4: Deadlift:


Using 90% of your 1RM:


5 @ 40%
5 @ 50%
5 @ 60% (no max effort)

Met-Con:
As many rounds as possible in 20 minutes of:
Run 300m25 Pushups



______________________________________


CrossFit Open Competition, Week 1 (5PM class)

Complete as many reps as possible in 7 minutes of:
Burpees 

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
 

Thursday, February 23, 2012

February 23 2012


**Newsflash**
Deadline for Beach to Bay registration is tomorrow. NO exceptions. If you want to participate, help me out and get your $$ to me asap. As of now we have 14 people signed up. There are 6 people per team, so we need an additional 4 people to create a third team. If we don't get 18 people, then we'll cut the roster back to 12 and I'll order 12 shirts. I need to get all this rolling asap. I don't want to sound like a jerk but I don't have time to chase 12 people down to get their money. Help me out and be prompt. This is going to be a lot of fun, and the more the merrier, so get involved!




Regular WOD classes:

Box Jump:
For height!

Helen:

3 Rounds for time of: 

400m Run
12 Pullups
21 Kettlebell Swings (53#/35#)
___________________________________________


CrossFit Open Competition, Week 1 (7PM class)

Complete as many reps as possible in 7 minutes of:
Burpees 

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.


Wednesday, February 22, 2012

February 22, 2012 WOD

Wendler Week 4: Press:

Using 90% of your 1RM:

5 @ 40%
5 @ 50%
5 @ 60% (no max effort)


Met-con:


10!
Med ball cleans 20#
Slamball 20#

Tuesday, February 21, 2012

February 21 2012

Skill: Turkish Get up


Pick your own weight

Met-Con
12 Turkish Getups
4 Muscle Ups
30 Double Unders

8 Turkish Getups
8 Muscle Ups
60 Double Unders

4 Turkish Getups
12 Muscle Up
90 Double Unders

Monday, February 20, 2012

February 20 2012

Wendler Week 4: Squat

Using 90% of your 1RM-

5 @ 40%
5 @ 50%
5 @ 60% (no max effort)



Met-Con:

15-12-9
Deadlift (225/155)
Wall Climb



Saturday, February 18, 2012

Saturday WOD

Today we have a guest instructor from Hardstyle Kettlebell Club. Hector Gutierrez is an RKC instructor and a black belt in BJJ. I'd love to tell you what the WOD is going to be but I don't know! I feel pretty certain it will be challenging, so I'm looking forward to it. 

I'd love to see a really good turnout for this, and it's a really good opportunity to learn from an expert. 

Be there!
9am

Friday, February 17, 2012

February 17 2012

**UPDATE**
Saturday at 9am 
FREE Kettlebell Clinic and WOD 
with RKC Instructor Hector Gutierrez


Deadlift:
75% x 5
85% x 3
95% x 1+

Remember, the final set is an all out set.  

Met-Con:

Partner WOD


Each partner must share the work load and complete a portion of the below while the other partner
continually holds a bumper plate over head. (Ladies#25/Gentlemen#45). We will scale the load
overhead if necessary. If the bumper plate touches the ground at any time, each partner must 
complete 50 burpees. The bumper plate cannot rest on any object or body part, it must be held over
head. Exercises can be completed in any order.


50 Wallballs (14/20#)
75 Kettelbell swings (35/55#)
100 Push Ups
150 Sit-Ups
200 Squats
800M Run

Singles will hold the bumper plate for 30 seconds above their head before performing each exercise
 and will do half of the work above.Triples will do 50% more work or will keep the same rep schemes
 if all three are scaling. 


Thursday, February 16, 2012

February 16 2012

Skill:

Hand Stands!

We'll work on all of these progressions:

Kicking into handstands
Handstands against the wall
Freestanding Handstands with a partner
Freestanding Handstand
Hand stand walk

WOD:

Snatch

Resting 60 seconds between sets:

2-2-2-2-2-2-2-2-2-2

Pick a load around 70% of your 1RM. If after the first 2-3 rounds it is too light, increase your load. There are 10 rounds total.


Steven, always laying around...

Wednesday, February 15, 2012

February 15 2012

Press:
75% x 5
85% x 3
95% x 1+

Remember, the final set is an all out set

WOD:
Five rounds for time and weight of:
3 Power Cleans
20 Burpees

Pick your own weight…Go heavy! - 75-85% of your 1RM


Tuesday, February 14, 2012

February 14, 2012 WOD

St. Valentine's Day Massacre


Here's the history on it, for those that are interested....

14 min amrap

14 hand-release pushups
14 pullups
14 squat clean to thrusters 95/65


Hey what did you expect of a workout with the word 'massacre'? Happy Valentine's Day!




















Monday, February 13, 2012

February 13, 2011 WOD

Wendler Program Week 3:

Squat 
75% x 5
85% x 3
95% x 1+

Remember, the final set is an all out set.  From Jim Wendler:


The Last Set
Whichever option you choose, you’ll notice that the last set of the day reads, “or more reps.”
This is where the fun begins. The last set of the day is the all-out set. You’ll be going for as
many reps as possible. I hesitate to tell anyone to do anything to failure, because that’s not what
I’m after. I wouldn’t prescribe this. This last set should be a ball buster, though, and it’s the one
you really need to focus on. This is when you dig in and try to move the world.
Because you’re working off a weight that’s 10% less than your actual max, you should be able
to get the prescribed reps for the day fairly easily. This is a foregone conclusion. On the last set,
however, you’ll have to reach further and grind it out – not to failure so you’re dead and can’t
train the rest of the week, but it should take some life out of you.
I highly recommend having a goal in mind for these last sets. Sit down the night before, or the
week before, and think of the number of reps you’d like to hit. See yourself doing it. Write it
down and visualize the bar in your hands or on your back. When it’s time, let yourself go and
attack the weight.
I’ve always thought of doing the prescribed reps as simply testing your strength. Anything over
and above that builds strength, muscle and character. Doing the prescribed reps shows you and
your body that you’re strong enough for the workout. The extra reps are your way of dominating
the workout and getting better.
One word of warning, however: don’t take the lighter sets for granted. These will set you up
mentally for the big sets. If these sets are light and explosive, you’ll feel confident and strong for
your last set. If you take these lightly, or you take a carefree attitude toward them, your mind will
not be right for the last set.
As you progress through this program, the weights will increase and getting more reps will get
harder. If you progress slowly and start too light, you’ll continue to make progress over a longer
period of time, and the last set will continue to be a motivating factor.

Met-con:

For time: 


65 DU's, then 3 rounds of:

8 KB Snatch L 20kg
4 L-pullups
12 Slams - 20#
8 KB Snatch R 20kg

Finish with 65 DU's*

*yes this means you're only doing 130 DU's and doing 3 rounds of the middle 4 exercises. Questions or confusion regarding this will be penalized.

Saturday, February 11, 2012

February 11th 2012

We have three different classes today:

I) 0900-1000 WOD
* Run 1200 M
* 20 Man Makers 30lb/15lb Dumb bells
* Run 1200 M

II) 1000-1100 Skill WOD
Got a Goat?  Come to the skill WOD today.  We especially encourage those of you planning to participate in the CrossFit Open to take this opportunity to get some specific coaching on your goat(s).  We chose this time frame to give you the flexibility to do the regular WOD or barbell club in addition to some skill work.  Don't miss out!  You can't avoid those HSPUs, muscle ups, double unders, pistols... etc. forever.  

III) 1100-1200 Barbell Club
* Clean technique work


Friday, February 10, 2012

February 10th 2012

Got a Goat?  Come to a special 'skills class' this Saturday (Feb 11th from 10AM-11AM).  We especially encourage those of you planning to participate in the CrossFit Open to take this opportunity to get some specific coaching on your goat(s).  We chose this time frame to give you the flexibility to do the regular WOD or barbell club in addition to some skill work.  Don't miss out!  You can't avoid those HSPUs, muscle ups, double unders, pistols... etc. forever.  



Strength:
Wendler: Dead Lift    3x3x3 80,85,90% (Based off 90% of your actual 1RM)

Met Con:

It is time again to check your progress with the best known CrossFit benchmark WOD....

"Fran"


21-15-9

  • Thruster 95/65
  • Pullups

    This takes less than 2 minutes to watch... WATCH THIS.



    Thursday, February 9, 2012

    February 9th 2012

    Got a Goat?  Come to a special 'skills class' this Saturday (Feb 11th from 10AM-11AM).  We especially encourage those of you planning to participate in the CrossFit Open to take this opportunity to get some specific coaching on your goat(s).  We chose this time frame to give you the flexibility to do the regular WOD or barbell club in addition to some skill work.  Don't miss out!  You can't avoid those HSPUs, muscle ups, double unders, pistols... etc. forever. 




    Skill:
    Agility -
    Hops
    Bounds
    Hurdle Drill


    Met Con:

    Run 5K

    Wednesday, February 8, 2012

    February 8th 2012

    Strength:  Wendler: Press    3x3x3   80,85,90% (Based off 90% of your actual 1RM)

    Met Con:

    Deck of Cards

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

    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, February 7, 2012

    February 7th 2012

    Skill:  Snatch Balance   5,3,1

    Met Con:

    3RFT

    • 50 DU's
    • 10 Back Squats  225lb/165lbs
    • 10 Muscle Ups

    Beach WOD=fun way to make some good memories.  
     

      Monday, February 6, 2012

      February 6th 2012

      **Attention all SeaCity CrossFit gym members** 
      I would like to see everyone in the gym signed up for the CrossFit Games. Show your support for the gym and help represent Team SeaCity. All levels are welcome. This is not about your current fitness level and it's not about winning or advancing. It's really about self-improvement and more importantly, FUN. Don't sit on the sidelines, be a part. Get invested and count yourself IN. 


      Strength:
      Wendler: Squat  3x3x3 80,85,90% (Based off 90% of your actual 1RM)

      Met Con:

      Another 2011 Games WOD

      AMRAP (As Many Rounds As Possible)
      10 minutes

      • 30 DU's
      • 15 Power Snatch 75lbs/45lbs

      Give a warm welcome to our newest foundations grads! Lisa, Lauren, Alison, Grace, and Will. 

















         

          Saturday, February 4, 2012

          Febuary 4th 2012

          Dress appropriately for a workout on the beach... don't forget to bring a recipe to the potluck.
           
          The Paleo Potluck + Recipe Share is TODAY!  There will be NO CLASSES held at the gym today. 



          EVERYONE (entered in the paleo challenge or not) is invited to do a beach WOD today & hang at the potluck.  We are meeting at 9AM at Kit’s house (13938 Primavera Dr., Corpus Christi TX, 78418) before we caravan over to the beach.  This gives people the opportunity to drop their food items off at Kit’s before the WOD.  If you are not at Kit’s by 9:15AM WE WILL LEAVE WITHOUT YOU.  If you plan to attend the potluck, BRING A PALEO FOOD ITEM & A RECIPE TO SHARE.  Don’t be the jerk who shows up to the potluck without food, or even worse, with something that isn’t paleo.



          3...2...1...GO!


          Depending on how many people show up, athletes will be organized in to teams of 3-4 people.  Teams will complete the following workout, where the team that completes the workout first wins.  # of reps for each exercise will be announce before the workout.  Teams will get 5 minutes to make a strategy before the clock starts!

          As a team complete:
          * Burpees
          * Squats
          * Push up
          * Water runs (there will be a marked, rectangular course in the water.  We will not be swimming... plan to be running in water that's ~knee deep). 
          * ~50m buddy carry from point A to point B:  Athlete 1 carries athlete 2 fifty meters from point A to point B.  Athlete 2 sprints back to point A and carries athlete 3 to point B.  Athlete 3 sprints back to point A and carries athlete 4 to point B.  Once athlete 4 has been carried to point B (no one left to carry, duh), athlete 4 must complete 15 burpees.  When athlete 4 has completed the 15 burpees, the workout is complete.

          **Only one athlete works at a time, partition reps between athletes as desired, your team must finish all of one movement before moving on to the next. **


          Friday, February 3, 2012

          February 3rd 2012

            The Paleo Potluck + Recipe Share is this coming Saturday, February 4th! There will be NO CLASSES held at the gym on Saturday. 



          EVERYONE (entered in the paleo challenge or not) is invited to do a beach WOD this Saturday & hang at the potluck.  We will meet at 9AM at Kit’s house (13938 Primavera Dr., Corpus Christi TX, 78418) before we caravan over to the beach.  This gives people the opportunity to drop their food items off at Kit’s before the WOD.  If you are not at Kit’s by 9:15AM WE WILL LEAVE WITHOUT YOU.  If you plan to attend the potluck, BRING A PALEO FOOD ITEM & A RECIPE TO SHARE.  Don’t be the jerk who shows up to the potluck without food, or even worse, with something that isn’t paleo.



          See you Saturday, 9AM, at Kit’s place!  Get ready for a fun beach WOD!



          Strength:    Wendler Program--Percentage is calculated off of 90% of your actual 1RM
          Here is a spread sheet Kit created:
           https://docs.google.com/spreadsheet/ccc?key=0AtWeEeGPebE7dEVPdzBmSW9Yd0NGNTlZblBBY2tNM2c

          Deadlift   5x5x5    75%,80%,85%


          Met Con:

          5 Rounds For Time:

          • 200m Run
          • 3 MU's
          • 5 Box facing burpees    24"/18" box
          • 10 Sandbag Lunges

          ****(start with a burpee on one side of the box, jump on the box, jump off to the other side, turn to face the box do a burpee. We will count these as over-and-back being one rep.)****


          Thursday, February 2, 2012

          February 2nd 2012

            The Paleo Potluck + Recipe Share is this coming Saturday, February 4th! There will be NO CLASSES held at the gym on Saturday. 



          EVERYONE (entered in the paleo challenge or not) is invited to do a beach WOD this Saturday & hang at the potluck.  We will meet at 9AM at Kit’s house (13938 Primavera Dr., Corpus Christi TX, 78418) before we caravan over to the beach.  This gives people the opportunity to drop their food items off at Kit’s before the WOD.  If you are not at Kit’s by 9:15AM WE WILL LEAVE WITHOUT YOU.  If you plan to attend the potluck, BRING A PALEO FOOD ITEM & A RECIPE TO SHARE.  Don’t be the jerk who shows up to the potluck without food, or even worse, with something that isn’t paleo.



          See you Saturday, 9AM, at Kit’s place!  Get ready for a fun beach WOD!




          Skill:   Kipping Pull Up


          Met Con:

          For this WOD it is preferred that you bring a stop watch and something to write on.

          Run 800 Meters
          Rest the time it took you to run the 800
          Run 600 Meters
          Rest your run time
          Run 400 Meters
          Rest your run time
          Run 200 Meters

          Wednesday, February 1, 2012

          February 1st 2012

            The Paleo Potluck + Recipe Share is this coming Saturday, February 4th! There will be NO CLASSES held at the gym on Saturday. 



          EVERYONE (entered in the paleo challenge or not) is invited to do a beach WOD this Saturday & hang at the potluck.  We will meet at 9AM at Kit’s house (13938 Primavera Dr., Corpus Christi TX, 78418) before we caravan over to the beach.  This gives people the opportunity to drop their food items off at Kit’s before the WOD.  If you are not at Kit’s by 9:15AM WE WILL LEAVE WITHOUT YOU.  If you plan to attend the potluck, BRING A PALEO FOOD ITEM & A RECIPE TO SHARE.  Don’t be the jerk who shows up to the potluck without food, or even worse, with something that isn’t paleo.



          See you Saturday, 9AM, at Kit’s place!  Get ready for a fun beach WOD!



          Strength: Wendler Program
          Press 5x5x5   75%,80%.85%

          Met Con:
          We've done this wod no less than 3 other times here. Search the blog for 'tabata something' and compare your previous time. Set a goal and crush it. 

          "Tabata Something Else"

          Complete 32 Intervals of 20 seconds of work 10 seconds of rest

          • 8 Rounds of Pull ups
          • 8 Rounds of Push Ups
          • 8 Rounds of Sit Ups
          • 8 Rounds of Air Squats
          Izumi Tabata