Sunday, September 30, 2012

Smackdown Wrap-up and Complete Results


  
A big thank you to Jacob Grimes of Complete Nutrition, Jerry, owner of Mac's BBQ, Kendell Solomon with Nalco, and Slade Dietz, Esplanade Rehab Hospital. These are our Gold level sponsors who were instrumental in making this event happen.
 

These are our bronze level sponsors. Extra thanks to Sid Stovall, with Ascuba Venture, they were very generous with some great prizes!

Also I'd really like to thank all the judges, esp. Mark Tuley, Xavier Sandoval, and Zach Ballard. Special thanks has to go to Kristal Bower for working so hard obtaining sponsors and cool prizes. I also really have to thank Maggie Selzer (multi-tasking Maggie, that is) for some great competition photos, and for her contributions as wod architect. Big thank you also to Kendell Solomon and Joe Willesden who were busy bbq'ing all morning of the competition, then stopped to do a brutal wod, and then went back and made sure everyone was well-fed. Really appreciate you guys' hard work!

Finally I'd like to share the complete results with you here. Congrats to ALL the competitors!




Friday, September 28, 2012

Sept, 28th 2012

Buy in:

Hops 
Linear and Lateral
Bounds
Linear and Lateral

10 minute AMRAP
30 DU"S
12 SDHP 75/55#
10 V-UPS


Thursday, September 27, 2012

Sept 27, 2012

Skills: 
L-sit 5 x for max hold time
Strict no kip toes to bar 5,5,3,3,1,1

Metabolic Conditioning:

10 x 100 tempo runs

Wednesday, September 26, 2012

Sept 26, 2012

10! Deadlift @ 1-1/2 x body weight
3 HSPU
100m shuttle run

The deadlifts will drop by one rep every round. First round is 10 reps, second round is 9 reps etc...down to 1. The HSPU and shuttle run will be the same every round.

The Day's Results




Tuesday, September 25, 2012

Sept 25, 2012

Buy-in: 
Weighted planks 45/35
4 x 60 seconds

Strength:
Weighted pullups
6,5,4,3,2,1
Go up in weight as the reps decrease.
Post load plus body weight for score.

Conditioning:

Run 800m x 2
(your rest interval is your run time)

Beginners: 4:15-4:45
Intermediate: 3:45-4:15
Advanced: 3:15-3:45
Elite: 3:15

Foam Roll!

The Day's Results


Monday, September 24, 2012

Sept 24, 2012

Strength:  
3 x 5 Back Squat, 75, 80, 85%
Example: My one-rep max is 200#. My first set of 5 will be at 150lbs, which is 75% of 200. Set 2 will be 160lbs, and final set is 5 x 170lbs.


Met-con:
10RFT:
1 bodyweight clean & jerk
5 pullups
10 pushups
15 squats
Today's Results 











Sunday, September 23, 2012

Rest Day Thoughts

Saturday Crew

First off, great job to all who joined us for "Otis."  This hero wod was created by SeaCity CrossFit, and the idea to pay tribute to Lt Col Christopher "Otis" Raible, comes from Jen Ausland. Thanks Jen, great idea! I have a feeling we'll be doing "Otis" again. It was a tough partner wod, and it was really great to see everyone really pushing themselves hard to get it done. Carrying a heavy sandbag 2k is no joke, and you guys all did really awesome. 

Saturday, September 22, 2012

Sept 22, 2012

Saturday WOD
Meet at 8:45 on Ocean Drive at the staircase where Leming Ave intersects with Ocean Drive. Park at Oleander Point and walk north a few hundred yards. 

HERE'S OUR WOD LOCATION, AT THE TWO PALMS

View Larger Map




"Otis"
 As a team, carry a 75# sandbag 1km
Then, perform the following in order:
80 wall ball
80 hands off pushups

80 kettlebell swings
80 jiu jitsu sit-ups
finish by carrying the sandbag 1km


  • partners must stay together on the run
  • workload can be distributed in any manner desired, one partner can do more or less
  • movements must be completed in order, and all reps finished before moving to next
  • only one partner may work at a time, the non-working partner will remain standing, not squatting nor kneeling, and hold the sandbag, which may not touch the ground at any time. Setting it on your shoulder or back is acceptable. 


Friday, September 21, 2012

Sept 21, 2012

Saturday WOD
Meet at 8:45 on Ocean Drive at the staircase where Leming Ave intersects with Ocean Drive. Park at Oleander Point and walk north a few hundred yards. 

Buy-in: 
Handstand holds 5 x 30 seconds
Scaling options:

  •  Pike hold with feet on 24" box
  • weighted plank hold
Met-con:

5RFT:
16 OH DB (or kb) lunges 50/30 
20 pushups
100ft farmers carry (carry anything you want, but make it heavy)

The Day's Results


Thursday, September 20, 2012

Sept 20, 2012

HEADS-UP! 
This Saturday the 9am wod will be at Cole Park. It's gonna be a really fun, yet challenging partner wod. Pick your partners now, this is gonna be fun. Preview of this wod will be available in the gym tomorrow!
Buy-in:
TGU's! (5L, 5R)
M- 30, 40, 50, 60, 70
W- 20, 25, 30, 35, 40

Met-con:
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.














Today's Results

Wednesday, September 19, 2012

Sept 19, 2012

Buy-in:
Hollow Rocks and Back Extensions
4 x 20 sec hollow body
3 x 10 back extensions

Met-con: (compare to Feb 27, 2012)
3 RFT
* 12 Push Press (95/65#)
* 9 Squat Snatch (95/65#)
* 6 Chest to bar pullups
* 300m run
The Day's Results

 


Tuesday, September 18, 2012

Sept 18th, 2012

Strength:

3 x 5 deadlift

Let's take the strength seriously today people. Here are some good initial goals to shoot for in terms of strength with the deadlift. If you're a beginner, these are not going to happen overnight. But they sure aren't going to happen if you're rushing through our strength portion, and conserving your energy for the met-con. Strength matters, give it your serious attention. Do not rush through.

Women - 1.5x bodyweight
Men - 2x bodyweight

A thorough warm-up is in order to elicit a full participation of fast twitch muscle fibers when deadlifting. Short circuiting your warm-up is an amateur's mistake. Do about 5 legitimate sets of 5 reps before beginning your work sets. Take your time. 

Example: Female 150lb. with a 1rm of approx 225.
Her warm-up. 5 x 65, 5 x 95, 5 x 115, 5 x 135, 5 x 155
Her work sets, 5 x 165, 5 x 175, 5 x 185

Conditioning: 
For Time:
Run 400m
30 burpees
Run 600m
20 burpees
Run 800m
10 burpees
Today's Results

Monday, September 17, 2012

Sept 17, 2011

'Jack'  (compare to April 21, 2012)
AMRAP 20 minutes 
* 10  Push press (115/85#)
* 10 KB (1.5/1 pood)
* 10 Box jumps (24/20")

Remember, if you're not an advanced trainee, you should be scaling this workout. 

Recommendations: 
  • beginner (3-6 mos) make it 10 min, and reduce the weight and box size
  • intermediate 6-12 mos make it 20 min and reduce the weight 
  • advanced - do the workout as rx'd
The Day's Results

Sunday, September 16, 2012

Saturday, September 15, 2012

Sept 15, 2012

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”
  -John Quincy Adams


I.  Goat work:
1)  Double under practice: 100 attempts.  If you already have double unders, play around with triples for a few minutes!
2)  3 x 10 ring dips (use a band to assist if necessary)
3)  3 x 10 HSPU (scale with a box if necessary)
4)  3 x 5 strict pullups (use a band if they're hard, add weight if they're easy)

then:

II.  2 RFT:
* 20 Wallball shots (20/16#; 10/9')
* 10 Push ups
* 40 double unders
* 10 Wallball shots
* 15 Push ups
* 40 Double unders

  

 











 

Friday, September 14, 2012

Sept 14,2012



WOD. 
Barbell Complex 10-8-6-4-2

Rest 3 minutes between rounds
Men 95-115-135-155-175
Women 65-80-95-110-125

  • Deadlift
  • Hanging power clean
  • Front squat
  • Push Jerk




Thursday, September 13, 2012

Sept 13th 2012

WOD I-scaling permitted
Run 600m 
100 jump rope singles
30Box jump 24/18
20 clean and jerks 95/65#
10 Pullups 
100 jump rope singles
600 m run
--------------------------------------------
WOD  II- NO scaling allowed 
For Time: 
800m run
12-9-6
o power snatch (135/95#)
o muscle up
o double under
800m run 

Wednesday, September 12, 2012

Sept 12, 2012

Compare today's wod to July 2, 2012

Strength: 
Shoulder Press 3 x 5

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?

 

Tuesday, September 11, 2012

Sept 11, 2012

FIVE DAYS REMAINING TO EARLY BIRD REGISTER  FOR SEACITY SEPTEMBER SMACKDOWN! WE HAVE 10 PEOPLE REGISTERED AS OF SUNDAY MORNING. LET'S AIM FOR ABOUT 4-5 X THAT NUMBER!

click here to sign up now

Skill: 
Inverted ring rows, Tuck Lever, Skin the cat, Ice-cream makers

For a preview of the above take a look at BEAST SKILLS

Strength:
Back Squat 3 x 5

Met-con:
Max burpees in 3 minutes
The Day's Results, Combo = BOSS



Monday, September 10, 2012

Sept 10, 2012

SIX DAYS REMAINING TO EARLY BIRD REGISTER  FOR SEACITY SEPTEMBER SMACKDOWN! WE HAVE 10 PEOPLE REGISTERED AS OF SUNDAY MORNING. LET'S AIM FOR ABOUT 4-5 X THAT NUMBER!

click here to sign up now

There is no scaling permitted today. Pick the one you can do, and do it rx'd. 


WOD I
8 minute AMRAP
• 8/8 stationary lunge
• 8 kettlebell swings (35/26#)
• 8 box jump or step up (18”)


WOD II
300m run
• 20 deadlifts (205/145#)
• 15 burpee box jump (24/18”)
• 10 power cleans (135/95#)
300m run
The Day's Results



Saturday, September 8, 2012

Sept 8, 2012

Brief, basic, and brutal.

Two rounds for max reps. One minute on, one minute off. 5 minutes between the two rounds.
95#/65#
Back Squat
Strict pullup
Push Press
Step Ups 18"/12"
KBS 53/35#
Deadlift
Good Saturday WOD Crew...well done!

The Day's Results






Friday, September 7, 2012

Sept 7, 2012

Partner WOD: (Similar to Labor Day)

Selection Test: Maximum burpees in one minute.

WOD: As a team, carry 75# 300m.
Then, perform the following in order:
50 Clean & Jerks 95/65
40 squats
30 situps
20 hands-off pushups
10 pullups
Finish by running the 300m with 75#.
  • partners must stay together on the run
  • workload can be distributed in any manner desired, one partner can do more or less
  • movements must be completed in order, and all reps finished before moving to next
  • only one partner may work at a time, the non-working partner will hold a 20# ball, which may not touch the ground at any time
The Day's Results


    Thursday, September 6, 2012

    Sept 6, 2012


    Did you know that SeaCity CrossFit gives away 2 free weeks of Foundations training to new people? 


    Skill: Work Capacity
    60 Kettlebell Swing/clean & press/snatch

    12 single arm swings (6L, 6R)
    12 alternating swings (6L, 6R)
    12 russian swings (6L, 6R)
    12 clean & press (6L, 6R)
    12 snatches (6L, 6R)
    (go unbroken or do 20 burpee penalty, scale weight as needed)

    Met-con:

    15 rounds for time:
    3- box jumps 30"/24"
    3- burpees
    3- slamball 20/10

    The Day's Results


    Still think that lifting weights will make you bulky?
    Marilou Dozois-prevost: 5'2", 105#. Snatch ~170lbs, C&J ~200lbs...



    Wednesday, September 5, 2012

    Sept 5, 2012


    Did you know that SeaCity CrossFit gives away 2 free weeks of Foundations training to new people? 


    Buy-in: 
    100 double unders

    Skill: 
    Kipping

    Strength/Work Capacity:
    Every minute on the minute for 10 minutes, do 2 thrusters

    Gentlemen: 150#
    Ladies 100#

    Cash-out: 
    Run/walk/crawl 800m

    **REMINDER** Barbell Club at 7PM.  Beginners are encouraged to come!  Whether you've been a million times or are coming for the first time.  Since barbell club for beginners is focused on technique, you can even stay after the 6PM WOD to do bbell club.  Check out the workout here!

    The Day's Results



    Tuesday, September 4, 2012

    Sept 4, 2012

    Did you know that SeaCity CrossFit gives away 2 free weeks of Foundations training to new people? 

    Buy-in: 
    10 pushups in 2:30 while maintaining a "leaning rest" aka pushup position

    Strength: 
    Deadlift 3 x 5 approx 80-85% 1rm

    Met-con: double amrap
    #1 - 8min amrap
    5 squat cleans 135/95
    5 weighted pullups 30/20

    5 min rest

    #2 - 7 min amrap
    20 squats
    20 db snatches 50/30 (10 L, 10 R)



    Sunday, September 2, 2012

    Sept 2, 2012

    LABOR DAY ANNOUNCEMENT
    TWO WODS ONLY
    FREE WOD FOR NON-MEMBERS ONLY AT 9AM
    NEWSFLASH: THIS IS A FREE WOD, THE GYM IS OPEN TO THE PUBLIC
    IF YOU'VE BEEN WANTING TO TRY OUT CROSSFIT, COME CHECK IT OUT
    THE GYM CAN ACCOMMODATE 35-40 PEOPLE SO IT'S FIRST COME FIRST SERVE
    DOORS OPEN AT 8:30

    WOD #2 FOR REGULAR MEMBERS
    11AM

    VOLUNTEERS ARE NEEDED TO HELP OUT WITH THE FREE WOD! FREE T-SHIRTS FOR VOLUNTEERS!
    CONTACT TIM FOR DETAILS

    Today's Results....brutal wod