Monday, April 30, 2012

April 30, 2012

Strength:
Wendler 5-3-1 Program
Cycle 1, Week 1, Day 1
SQUAT
5, 5, 5+ @ 75, 80, 85%

Conditioning: Tabata Madness

5 exercises, 5 tabata intervals (20 on, 10 off) per exercise. No rest between exercises.

  1. Plate OH walking lunge 25/10
  2. Hurdle drill w/burpees (count only burpees)
  3. Wall-ball 20/14
  4. 400m run (20 rep penalty for not finishing in time)
  5. SDHP 75/55
Score Total Reps. We'll do 2 heats and score each other.

The Day's Results






Saturday, April 28, 2012

April 28, 2012 WOD

"Burpees Matter"

Five three minute rounds, one minute rest between rounds. 

12- pullups
6 - KB Clean & Press 53/35 (that's 6 with each arm, 12 total)
4 - Deadlift 245/175
...remaining time max burpees. 

Your score is the total burpees.

Friday, April 27, 2012

April 27, 2012 WOD

Isometric squat holds 5 Rounds: 30 seconds hold, 30 seconds rest.
A squat is below parallel.  Keep torso as upright as possible.  For every time you break out of the proper squat position (which includes resting your hands, elbows, or arms on your quads... touching the ground with your hands, rounding your back and collapsing in to the bottom of the squat...) there is a 5 burpee penalty (due at the end of the 5 rounds).

Metcon
4 Rounds For Time:
* 16 KB Snatches 35/53 (8R, 8L, alternate arms)
* 12 Power Cleans (135, 95#)
* 9 C2G Push up (chest to ground, or no rep)

If you are feeling frisky for the isometric squat holds... challenge yourself and do them with a PVC pipe like so:

Thursday, April 26, 2012

April 26, 2012 WOD

Congrats to Blake Mckenzie, Senior at John Paul High School. Blake has put in a lot of hard work here in the gym. He just signed to play football with Fullerton College in California. We should all be this dedicated and focused on our goals. Great job Blake, we wish you all the best in your college athletic career. 


WOD:
"Swee' Pea"

Three rounds for time:

50 squats
40 situps
30 double unders
20 push press 95/65
10 deadlift 225/135

The Day's Results


Wednesday, April 25, 2012

April 25, 2012 WOD

Now that we've done the CrossFit Total, we'll take a few days off from Wendler, and work on some Oly lifting. We'll resume the Wendler progam on Monday and get a fresh start with new numbers. Anyone who needs the Wendler spreadsheet let me know and I'll email it to you.

Today's Skill/Strength Work:

Hang Squat Clean 5 x 5

Conditioning:

One minute drills. Max reps in one minute of pullup, pushup, situp, squat. Two minutes rest in between exercises.

I'm going to harp on standards big time today, as all of today's movements are frequently shortened, and performed with an incomplete range of motion. I want to stress that the white board is sacred. The concept of Rx'd is also sacred and should be taken very seriously. All of us are hopefully pouring  heart and soul, blood and sweat, into these wods, and we want to believe that if we get beaten, we get beaten fairly. I can take a fairly administered beating. I can respect a legitimately superior opponent. It motivates me to go and work harder so at some point I can return the favor. Let's all do our absolute utmost to hold ourselves to these standards. It's vital. It's an honor system. 'No rep' yourself and be proud to do so. When any gym member looks at the SeaCity white board, there should be an automatic understanding that the scores, times, performances, and records represented are all absolutely legitimate.  

Pushup flaws:
  1. Incomplete range of motion at either the top or the bottom, or often both.
  2.  Failing to lock out the elbows at the top is a common occurrence. 
  3. Failing to descend until the chest actually touches the deck is also common.
  4.  Failing to maintain a rigid planked body from head to toe.
  5. "Worming" the body up and down in some kind of undulating motion is both disturbing and is indeed a form of cheating. It doesn't matter if it's unintentional, it still reduces the workload, and can't be compared to a correct pushup. 
Squat flaws:
  1. Incomplete range of motion at either the top of the bottom, or often both. 
  2. Failing to come all the way up is as common as failing to descend to parallel.
  3. Incomplete knee extension (even in the presence of complete hip extension)
Situp:
  1. Not touching the ground either behind your head or past your toes. 
  2. Allowing your feet to come off the ground (if doing butterfly).
  3. Not getting a full range of motion in one fashion or another.
Pullup
  1. Incomplete range of motion at either the top of the bottom, or often both. 
  2. Not actually getting your chin over the bar.
  3. Not actually dropping down until the arms are FULLY extended.
The Day's Results


Tuesday, April 24, 2012

April 24, 2012 WOD

Compare to:           April 7, 2012




Partner WOD
Only one partner can work at a time, you must complete one exercise before moving on to the next.  Partition reps as desired (ex. Alternate doing 10 reps at a time until you finish each exercise). Together, you will complete the following:

* 100m buddy carry (You carry your partner down 100m, they carry you back 100m)
* 100 Slam ball
* 80 Push press/push jerk (65/45#)
* 60 Squats
* 40 Pull ups
* 20 Burpees
* 100m buddy carry


Work as a team and have fun! 


The Day's Results



Monday, April 23, 2012

April 23, 2012 WOD

Reminder: Beach to Bay is around the corner. SeaCity CrossFit has three teams. We'll be having a team meeting at Executive Surf Club Friday, May 4th. at 8pm. We'll figure out who's running what leg, distribute t-shirts and coordinate pick-up and drop off of runners. Be there!

Many of us in the gym have just completed 3 full cycles of the Wendler 5-3-1 program. Congrats to everyone who stuck with it and has had consistent enough attendance to accomplish this. Strength is definitely the foundation upon which all other aspects of fitness rest. Those of you who have done this have seen the effects, and have also seen the carry over into your Olympic lifting, wod times, and overall functionality. Now that we've done this it's time to test our strength once again. 


CrossFit Total

This is the sum of your best of three attempts at the back squat, press and deadlift, performed in that order. You have one hour to warm up and establish a 1rm at the three lifts.
  • budget your time wisely and don't overdo the warm-up sets
  • be ambitious but not greedy
  • don't attempt the total if you're injured
  • don't take more than three attempts at a 1rm



video
Julianna Jerk PR @ 145#


Sunday, April 22, 2012

Abandon Hope

Yes, you read that correctly.

Abandon hope that HSPU, pistols, double unders, etc., etc., etc., will stop coming up in workouts.

Abandon hope that you'll hit that 1 rep max.

Abandon hope that you'll lose those last 10 pounds.

Abandon hope that you're chronic injury will miraculously feel better.

Hope is not a strategy for success.  No one ever hoped their way to something great, something worth while.  CrossFit is not a sport for those who hope, it is a sport for those who do.  Keep getting better, keep pushing past your limits, and keep making progress.

Shallow men believe in luck. Strong men believe in cause and effect.
--Ralph Waldo Emerson



Florence Griffith Joyner reacts after seeing a world-record time posted on the scoreboard as she wins gold in the women's 200 meter finals at the 1988 Olympic Games in Seoul, South Korea. After dropping to her knees to pray, she was lifted by her husband, Al Joyner and spun around.  Joyner smashed world records in the 100 and 200 meter races, winning gold medals in both, as well as winning another gold as a member of the 400-meter relay team.

Saturday, April 21, 2012

April 21, 2012

Reminder: Beach to Bay is around the corner. SeaCity CrossFit has three teams. We'll be having a team meeting at Executive Surf Club Friday, May 4th. at 8pm. We'll figure out who's running what leg, distribute t-shirts and coordinate pick-up and drop off of runners. Be there!




'Jack'
AMRAP 20 minutes
* 10  Push press (115/85#)
* 10 KB (1.5/1 pood)
* 10 Box jumps (24/20")


Barbell Club (11AM)


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Friday, April 20, 2012

April 20, 2012

Reminder: Beach to Bay is around the corner. SeaCity CrossFit has three teams. We'll be having a team meeting at Executive Surf Club Friday, May 4th. at 8pm. We'll figure out who's running what leg, distribute t-shirts and coordinate pick-up and drop off of runners. Be there!




Strength
Wendler Cycle 3, week 4:
Press 5-5-5 @ 40, 50, 60%


Metcon
4 RFT
* 400m run
* 50 squats

Thursday, April 19, 2012

April 19, 2012

Skill 
Push jerk technique

Metcon
AMRAP 10:
* 10 Push Jerks (135, 95)
* 20 Pull Ups
* 30 Double Unders

The Day's Results


Wednesday, April 18, 2012

April 18, 2012

Strength
Wendler Cycle 3, week 4:
Squat 5-5-5 @ 40, 50, 60%

Metcon
Using (95/65#), complete the following for time:
10 cleans
1 burpee
9 cleans
2 burpees
8 cleans
3 burpees
7 cleans
4 burpees
6 cleans
5 burpees
5 cleans
6 burpees
4 cleans
7 burpees
3 cleans
8 burpees
2 cleans
9 burpees
1 clean
10 burpees

The Day's Results










Tuesday, April 17, 2012

April 17, 2012

Skill
Max height box jump


Metcon
'Diane'
21-15-9
* Deadlift (225/155#)
* HSPU

Todays Results


Monday, April 16, 2012

April 16, 2012

Strength
Deload week!  Keep the weights light... and don't be tempted to go heavier than you should.
Wendler Cycle 3, week 4:
Deadlift 5-5-5 @ 40, 50, 60%

Metcon
3 Rounds for Max Reps of:
* 1 minute Overhead Squats (95,65)
* 1 minute KB swings (53/35#)
* 1 minute KTE
No rest between rounds

The Day's Results


Sunday, April 15, 2012

Saturday, April 14, 2012

April 14, 2012

'Blake'
4RFT
* 100 foot OH Walking lunge (45/35#) 
* 30 Box jump (24/20”)
* 20 Wallball (20/16; 10/9’)
* 10 HSPU


Barbell Club (11AM)
 

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Friday, April 13, 2012

Friday the 13th

Today's WOD is brought to you by our own Jeremiah Caldwell. He was present on April 16, 2007 when 32 students were massacred on the campus of Virginia Tech. One of Jeremiah's friends was among the victims.
Let's help Jeremiah honor their memory by putting heart and soul into this wod.

In case you are not familiar with the story, go HERE.

4RFT:

400m run
32 KB Swings 53/35
16 pullups
8 GHD Situps
4 Power Cleans @ bodyweight

The Day's Results, good showing for a Friday!

Thursday, April 12, 2012

April 12, 2012

Skill/advanced warmup
1) Sledge hammer strikes (2x20 strikes alternating arms, ie 10 each side)
2) Tire flips 2x8 (or partner tire flips where applicable)

Metcon
5RFT
* 20 Air squats
* 15 Slam ball                 
* 40 double unders
The Day's Results


Wednesday, April 11, 2012

April 11, 2012

Strength
Wendler Cycle 3, week 3:
Squat 5-3-1+ @ 75, 85, 95%

Metcon
21-15-9
* Push press (95/65)
* Med ball clean (20/16#)
* Pullup

Today's results



Tuesday, April 10, 2012

April 10, 2012

Strength/skill
Snatch Balance 3x5, increasing weight each set.

Metcon
'Isabel'
30 Snatches for time (135/95#)
The Day's Results



Monday, April 9, 2012

April 09, 2012

Strength
Wendler Cycle 3, week 3:
Deadlift 5-3-1+ @ 75, 85, 95%

Metcon
'Death by Burpee'
With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Sunday, April 8, 2012

Rest Day

GROUPON UPDATE
THE APRIL 9TH FOUNDATIONS CLASS IS FULL!!
APRIL 23RD AND ON IS AVAILABLE
SIGN UP AND RESERVE HERE




Get your learn on:

Saturday, April 7, 2012

April 07, 2012 Partner WOD

GROUPON UPDATE
THE APRIL 9TH FOUNDATIONS CLASS IS FULL!!
APRIL 23RD AND ON IS AVAILABLE
SIGN UP AND RESERVE HERE







Partner WOD
Only one partner can work at a time, you must complete all the reps of an exercise before moving on to the next.  Partition reps as desired (ex. Alternate doing 10 reps at a time until you finish each exercise). In teams of two, complete the following:

* 100m buddy carry (You carry your partner down 100m, they carry you back 100m)
* 100 Slam ball
* 80 Push press/push jerk (65/45#)
* 60 Squats
* 40 Pull ups
* 20 Burpees
* 100m buddy carry


Barbell Club (11AM)

Friday, April 6, 2012

April 06, 2012

GROUPON UPDATE
THE APRIL 9TH FOUNDATIONS CLASS IS FULL!!
APRIL 23RD AND ON IS AVAILABLE
SIGN UP AND RESERVE HERE







Strength
Cycle 3, week 2:
Press 3-3-3+ @ 70, 80, 90%

Metcon
For Time:
* 100 pullups

Rest 5 minutes, then complete the following (not for time):
* 4x20 Unbroken double unders.  For every miss there is a 5 burpee penalty.  Full recovery between sets.

If you can't do double unders, do:
4x10 tuck jumps and 10 burpees

Yes you are being punished for not being able to do double unders.  Maybe start practicing?

THE DAY'S RESULTS


Thursday, April 5, 2012

April 05, 2012

GROUPON UPDATE
THE APRIL 9TH FOUNDATIONS CLASS IS FULL!!
APRIL 23RD AND ON IS AVAILABLE
SIGN UP AND RESERVE HERE




Skill
1. Power clean technique: with a focus on proper pulling and receiving positions and a smooth turn over of the bar in to the front rack position
2. Sprint mechanics : foot strike, hamstring action, arm positioning for efficiency.

Metcon
8 Rounds (not for time)
* 3 power cleans (bodyweight+)
* 30m sprint

These should be heavy power cleans!  If you are stringing 3 in a row touch and go style... then put some more freaking weight on the bar.  FULL RECOVERY BETWEEN EACH ROUND.  Each round is a max effort... but remember, you can't accomplish a max effort if you aren't recovered.  Duh people.  Record weight to comments, this workout is NOT for time.

Wednesday, April 4, 2012

April 04, 2012

Strength
Cycle 3, week 2:
Squat 3-3-3+ @ 70, 80, 90%


Metcon
'Amanda'     
3 RFT:
9‐7‐5
* Muscle‐up
* Squat snatch (135/95#)

Barbell Club (7PM class only)





Tuesday, April 3, 2012

April 03, 2012

Skill
(Squat) Snatch technique work-20 minutes

Metcon
4 RFT
*400m run
* 20 Squats
* 15 Kettlebell swings (53/35#)
The Day's Results


Monday, April 2, 2012

April 02, 2012

Strength
Cycle 3, week 2:
Deadlift 3-3-3+ @ 70, 80, 90%


Metcon
4RFT:
* 10 Unbroken Push Press 95/65#
* 50 Double-Unders
* 10 Unbroken OHS 95/65#

*Rest 2 minutes between each round.

Notes: Sets of PP and OHS should be performed unbroken, but if you cannot, every time the BB touches the floor there is a 15 Burpee penalty to be performed exactly 2 minutes after completion of the last round.

Todays Results