Tuesday, July 31, 2012

July 31, 2012

Skill/work capacity:

Hollow body rocking, v-ups, flutter kicks

Met-con:
3RFT:
300m run
20 burpees
15 OH Squats 95/65

Post-wod flexibility:
Pigeon
Hamstring
Hip flexor

Dear ladies, you WON'T get bulky by doing crossfit, here's why!

The Day's Results


Monday, July 30, 2012

July 30, 2012

 ** New schedule begins today.  Barbell Club meets at 7PM tonight, no WOD class at 7PM**

WOD Classes (5AM, 6AM, 8:30AM, noon, 6PM)
     Compare to July 14, 2012

     Use a Dumbbell or a Kettlebell for the following:
     Men 60#, Women 40#

     3RFT:
     10 Snatches (5 left, 5 right)
     10 Single arm overhead walking lunge (5 left, 5 right)
     7 Box Jumps 36"/24"
     5 Squat Clean
     100' Farmer's Carry


Barbell Club (7PM)  see club blog for the workout


 

Sunday, July 29, 2012

Rest Day Thoughts

This is an article I wrote over 2 years ago. Still a very relevant issue in the gym today!

No Man's Land

Here's a superb article by Stefani Ruper of Paleo for Women

How Perfect is the Perfect Body?

Give your body a rest and exercise your brain, do some reading!

Saturday, July 28, 2012

July 28, 2012

REMINDER: NO BARBELL CLUB TODAY! ONE WOD ONLY AT 9AM! NEW AND IMPROVED BARBELL CLUB STARTS MONDAY!

Buy-in/warm-up
Jump rope 200 singles...then,

Work Capacity
Goal is to complete all reps without setting the 'bell down. 
10 Russian kb swings 20kg
10 single arm swings (5L, 5R)
10 single arm swings alternating L,R
10 Clean & Press (5L, 5R)
10 Snatches (5L, 5R)

WOD:

amrap 12 min

40 double unders
30 Squat clean slams 20#/10#
(using a slamball, you will perform a squat clean, transitioning directly into a powerslam)


Ronnie

Friday, July 27, 2012

July 27, 2012

Starting Monday, July 30th, there will be several changes to the schedule and programming at SeaCity CrossFit. Please click here for a brief overview.

Skills: 
Planks and variations

WOD:
Back Squat 5 x 5

Post-wod mobility:
Foam roll




















The opening ceremonies for the London 2012 Olympics are today.  Check out the schedule of events and get pumped!

Thursday, July 26, 2012

July 26, 2012

Skills:
Handstand holds 5 x 30 seconds

Met-con:
7 rounds for time:
12  pushups, feet elevated 12"
8 strict pullups
1 min rest

Post-wod mobility:
Hip opener against wall for time
Squat Snatch Press with weight

The Day's Results



Wednesday, July 25, 2012

July 25, 2012

Skill:
Muscle up, Kettlebell and Dumbbell Snatch


3RFT:

24 Squats
4 muscle ups
10 KB Snatch

Post-wod mobility: Foam roll!!

Today's Results


Tuesday, July 24, 2012

July 24, 2012

Skills:
Hollow Rocks, Headstands, Planks

Met-con:
9 min amrap
7 dumbbell or kettlebell push press 60/40
30 double unders

Post-wod mobility
Stretch hamstrings and the T-spine

Today's Results




Monday, July 23, 2012

July 23, 2012

Starting Monday, July 30th, there will be several changes to the schedule and programming at SeaCity CrossFit. Please click here for a brief overview.

Three rounds for time:

800m run
155 pound power clean, 15 reps

Today's Results 



Sunday, July 22, 2012

Schedule/Programming/Membership Changes at SeaCity

Starting Monday, July 30th, there will be several changes to the schedule and programming at SeaCity CrossFit.

1.  Barbell club will now meet 3x/week for advanced athletes and 2x/week for beginners.  Programming for advanced athletes will be specific, progressive, and supplemented by technique work on the olympic lifts.  Those of you interested in following this programming must get permission from Tim or Maggie.  Advanced athletes will train Monday and Wednesday at 7PM and Saturday at 11AM.  The T/R WOD classes will be programmed specifically to compliment your M/W/Sa training, laying off the legs and focusing on shoulder stability/strength.

Programming for beginners will focus on technique and mechanics.  Beginners will train M/W at 7PM.  For more information about the programming please visit the new Barbell Club blog.

2.  Regular classes will continue as per our schedule.  We will no longer be following Wendler in the regular WOD classes.  Our metabolic beat down will continue as usual, but you will notice a greater emphasis on technique development and mobility work in the WOD classes.  Tuesday/Thursday WODs will be on the shorter side with a greater emphasis on shoulder stability/strength to accommodate athletes participating in barbell club.  Please don't fool yourself and think T/R will be 'active rest days.'

3.  We have recently updated/revised some of our membership options.  Please click the link to learn more about our 2x/week CrossFit WOD membership, and our new Barbell Club only membership.    

Saturday, July 21, 2012

July 21, 2012

WOD: compare to June 25, 2012

Run 300m, then,
15-12-9 of:
Power Snatch 100#/85#
KB Clean & Press 53/35
finish with 300m

Great job Saturday Crew

Friday, July 20, 2012

July 20, 2012

WOD 1:

6RFT:
5 HSPU
15 Squats

WOD 2:


Clean 135#. Add 10# every 60 seconds until you can no longer continue. Post loads to comments. Women start at 75#, and add 5# every 60 seconds. These can be power cleans or squat cleans. Scale starting weight as needed.

Another great day of training with a great group of people...life is good!


Thursday, July 19, 2012

July 19, 2012

Strength: 
5 x 3 Muscle-ups

Met-con:
21-15-9
SDLHP 80#/65
T2B
Burpees


Wednesday, July 18, 2012

July 18, 2012

Strength: 
Do each of the following sets unbroken:

using 50% bodyweight on the bar, do 7 push press, 7 push jerk
rest 3-4 minutes
75% bodyweight 5 push press, 5 push jerk
rest 3-4 minutes
100% bodyweight 3 push press, 3 push jerk

Met-con:
"Annie"
50-40-30-20-10
Double-unders
Situps

The Day's Results


Tuesday, July 17, 2012

July 17, 2012

Strength:
Hang Power Snatch 5 x 5

Met-con: 

2RFT:
1 min max pullups
rest 1 min
1 min max burpees
rest 1 min
1 min max push press 95/65
rest 1 min
1 min max hang cleans 95/65
rest 1 min
1 min max box jumps

The day's results






Monday, July 16, 2012

July 16, 2012

Strength: 
3 x 5 OH Squat

Met-con: compare to Nov 21, 2011
5 rounds for time:
300m run
3 Clean & Jerk bodyweight


results





Sunday, July 15, 2012

Rest Day Thoughts

An excerpt from Robb Wolf


Hey folks!
Just quick one here. I’ve received about 50 private messages, twitter pings and other reach-outs this morning with the general theme being: “Hey Robb, I think I’m stalled on my WEIGHT LOSS…should I go ketogenic? Cut out nuts? Join an Ashram?”
Folks are forgetting or ignoring the protocol in the book. I do not want you focusing on weight! I want you taking photos, and measurements, I want you picking away at a performance goal. I want you sleeping 8-9 hrs per night in a pitch black room. I want you to know the difference between a mouth and a vacuum cleaner. If you can do those things, you will succeed. Period. If you choose to drive the boat your own way, focus on the scale, you will do neurotic shit and you will scuttle the effort.
So, quick re-cap:
1-Have you taken before pictures as is detailed in the Paleo Solution? Are you taking progress photos?
2-Are you getting 8-9 hrs of sleep per night in a pitch dark room. I do not give two squirts about your excuse here! DO IT. Inadequate sleep cock-blocks fat loss. And give me a break! I’m asking you to SLEEP! How much easier can I make this?
3-What is your primary and secondary performance goals? If it’s run a marathon…oh, so help me!
4-Give some thought about what a reasonable portion size is. Lead with protein, have “lots” of veggies, don’t go wild on the fat sources so we can get both appetite suppression via the protein AND a mild calorie restriction. K?
Follow the protocol folks, read the FAQ and re-read the implementation chapter of the book. This stuff will work, don’t fight it.

Saturday, July 14, 2012

July 14, 2012

Use a Dumbbell or a Kettlebell for the following:
Men 60#, Women 40#

3RFT:
10 Snatches (5 left, 5 right)
10 Single arm overhead walking lunge (5 left, 5 right)
7 Box Jumps 36"/24"
5 Squat Clean
100' Farmer's Carry

Friday, July 13, 2012

July 13, 2012

Strength:
Deadlift 5, 3, 1
75, 85, 95%

Met-con:

"Jason"

4RFT:
400m run
200' Combo Carry (sandbag/kettlebell) 100#/75





Thursday, July 12, 2012

July 12, 2012

WOD: compare to January 20, 2012

3 Min AMRAP  
Rest 1 Minute
Then repeat for a total of 5 Rounds

3 Power Cleans  @ bodyweight
6 Air Squats
9 Pushups (Chest to Deck)


The Day's Results

Wednesday, July 11, 2012

July 11, 2012

Strength:
Press 5, 3, 1
75, 85, 95%


Met-con:  compare to May 25, 2012


DU's, MU's & OH's

3 rounds:
50 DU's 
5 MU's
10 Overhead Squats 115/65#


The Day's Results




Tuesday, July 10, 2012

July 10, 2012

Marley needed no coaching for this, just picked it up and imitated her mom!


Pullups 5 x 5

  1. weighted
  2. bodyweight
  3. band-assisted
  4. ring assisted (pistol pullup)
met-con: triple amrap- 

1. repeat the following 3 times
  • max reps of 135# thrusters in 45 seconds (95)
  • 45 seconds rest
2. repeat the following 3 times
  • 45 seconds max reps burpees
  • 45 seconds rest
3. repeat the following 3 times
  • 45 seconds max reps k2e
  • 45 seconds rest
The Day's Results


Monday, July 9, 2012

July 9, 2012

Think your testosterone declining is "natural?" Maybe not...take a read!

"Natural" Testosterone Decline?

WOD:

Strength: 
Squat 5, 3, 1
75, 85, 95%

Met-con: compare to June 29, 2012



3RFT:
40 squats
30 Kb swing 53/35
20 pushup
10 Kb snatches 53/35 (5L, 5R)

The Day's Results, check out the 7pm crew. 100% rx'd!






Sunday, July 8, 2012

Rest Day Thoughts

Your mindset matters more than you might think. Let's talk about the 23:1 rule. I get you in the gym for one hour a day at most. What do you do in the other 23? Do your actions support your gym efforts? Or are you undermining and sabotaging yourself? The primacy of your mindset cannot be overstated. I'm not known for quoting the bible but "As a man thinketh, so is he..." It's an appropriate quote.

Here's an excellent article for you to read. Take three deep breaths, find a quiet place with no distractions and read this in its entirety. Then do me a favor and leave a comment with your thoughts or reactions.

The Secret Ingredient to Stubborn Weight Loss

Saturday, July 7, 2012

July 7, 2011

WOD: compare to Oct 21, 2011

"Phyllis"
15 min amrap

5 deadlift 225/145
7 pullups 
9 box jumps 24/18
11 slamball 20/10#


10am Skill Sessions 
 Progressions to the muscle up


11am Barbell Club
push jerk and split jerk technique and progressions

Friday, July 6, 2012

July 6, 2012

Strength:
Deadlift
3,3,3
80, 85, 90%

WOD: Compare to Aug 30, 2011

8 min amrap 
8 t2b
8 sdhp 75/55

Thursday, July 5, 2012

July 5, 2012

“The great majority of mankind are satisfied with appearances, as though they were realities, and are often even more influenced by the things that seem than by those that are.”  - Niccolo Machiavelli 


Strength:
Press, 3, 3, 3
80, 85, 90%

WOD: Compare to June 27, 2011


"Smash n Grab"


300m run
21 dumbbell thrusters 30/20
5 slamball 20/10
14 thrusters
9 slamball
11 thrust
11 slam
9 thrust
14 slam
5 thrust
21 slam
300 m run

Wednesday, July 4, 2012

July 4, 2012

Happy Independence Day!

Today is Open Gym. There is only one WOD at 9am. Feel free to join us and set the tone for your day with some good work. There is no drop in fee for today only.

WOD:  4RFT:

Elite:
With a total of 4 min, run 400m, and in the remaining time do as many double unders as possible. Rest for 3 min between efforts.

Intermediate:
With a total of 3 min, run 300m, and in the remaining time do as many burpees as possible.

Beginner:
With a total of 2 min, run 200m, and in the remaining time, do as many kettlebell swings as possible with a 26# kettlebell.

Great turnout, good job everyone. Had a great time. 

Tuesday, July 3, 2012

July 3, 2012

NOTICE: THERE IS ONLY ONE WOD TOMORROW, JULY 4TH, AT 9AM. THIS WILL BE A FREE WOD, OPEN TO THE PUBLIC. IT DOESN'T MATTER IF YOU CURRENTLY CROSSFIT SOMEWHERE ELSE,  YOU'RE A FORMER SEACITY MEMBER, OR HAVE NEVER DONE CROSSFIT ANYWHERE AND JUST WANT TO TRY IT. THIS IS A ONE DAY ONLY OPPORTUNITY.

WOD:
"Escalating Intensity"

For Time:


Do 1 rep of each of the following movements, then 2 reps of each, then 3 reps of each and so on until you've done 10 of each. 
  • chest to bar pullup
  • goblet squat
  • push press 95/65
The Day's Results



Monday, July 2, 2012

July 2, 2012

NOTICE: THERE IS ONLY ONE WOD ON WEDNESDAY, JULY 4TH, AT 9AM. THIS WILL BE A FREE WOD, OPEN TO THE PUBLIC. IT DOESN'T MATTER IF YOU CURRENTLY CROSSFIT SOMEWHERE ELSE,  YOU'RE A FORMER SEACITY MEMBER, OR HAVE NEVER DONE CROSSFIT ANYWHERE AND JUST WANT TO TRY IT. THIS IS A ONE DAY ONLY OPPORTUNITY.

Strength: 
Squat 3,3,3
80, 85, 90%

Buy-in:
5 man-makers 20#/40#
40 kettlebell snatches (20 left, 20 right) 53#/35#

WOD:
 Tabata workout
3 min slamball
3 min situps
3 min pushups

Tabata protocol as you may know is 20 seconds of work followed by 10 seconds of rest. Given 3 minutes this amounts to 6 intervals. Do as many reps as possible in each interval. The sum of the lowest intervals of each exercise is your score. Capiche?


Today's Results 

Sunday, July 1, 2012

Rest Day Thoughts


NOW ACCEPTING RESERVATIONS FOR JULY FOUNDATIONS. YOU MUST RESERVE YOUR  PLACE IN CLASS BY REGISTERING ONLINE. 

CLICK HERE TO RESERVE NOW


Sunday Thoughts...


I've been following a blog lately called The Metabolic Effect. I really like what they have to say regarding sleep, exercise, hormones, fat loss, diet, supplements, and overall wellness. Instead of oversimplifying what can be a complex subject, these guys are honest about the facts. They have a very science-based  approach. They don't sugarcoat the truth, they're not trying to sell anything, and they don't take a superficial approach like so many  do in the popular media. 

If you have questions about why you're not losing fat or inches as quickly as you'd like, or why you're tired or lethargic etc...this is a great resource. 


I also like their take on exercise. How about 16 separate citations showing the effectiveness of CrossFit workouts? Ok so Greg Glassman figured this stuff out a long time ago but it's nice to see the validation. Here's a short article that is very interesting on the subject.