Monday, December 31, 2012

December 31st, 2012

No class at 5am or 7pm today. Otherwise, regular schedule. Two wods tomorrow, New Year's Day, one at noon, one at 6pm. 

CLICK HERE TO SIGN UP FOR THE 2013 PALEO CHALLENGE


WOD:
300m run
22-16-10
Box jumps 
Toes to bar 
KB snatch R/L 35/53# 
Then After all work is complete run 300m to finish 

Sunday, December 30, 2012

REST DAY

No class at 5am or 7pm on New Year's Eve. Enjoy your holiday, but be ready to sober up and get to work on Monday! Paleo Challenge is coming soon, and just around the next corner is the 2013 CrossFit Games!

Only two wods on Tuesday New Year's Day. Noon, and 6pm! 

CLICK HERE TO SIGN UP FOR THE 2013 PALEO CHALLENGE

Saturday, December 29, 2012

December 29, 2012

Announcing: 
SeaCity CrossFit 2nd annual Paleo Challenge
Monday Jan 7, 2013 thru Valentine's Day
Make your preparations. Steel yourself. "Screw your courage to the sticking place."
Details coming soon! Get ready to change your life in unexpected ways!
$60.00 Entry Fee 
CLICK HERE TO SIGN UP NOW

Work Capacity

Goal is to complete all reps without setting the 'bell down. 

12 Russian kb swings 20kg

12 single arm swings (5L, 5R)

12 single arm swings alternating L,R

12 Clean & Press (5L, 5R)

12 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)
Results


Coach Combo
 

Friday, December 28, 2012

December 28, 2012


Announcing: 
SeaCity CrossFit 2nd annual Paleo Challenge
Monday Jan 7, 2013 thru Valentine's Day
Make your preparations. Steel yourself. "Screw your courage to the sticking place."
Details coming soon!
Get ready to change your life in unexpected ways!


WOD

30 min AMRAP:

800m run

30 power snatch 75/55# 



The Day's Results

Thursday, December 27, 2012

December 27, 2012

Announcing: 
SeaCity CrossFit 2nd annual Paleo Challenge
Monday Jan 7, 2013 thru Valentine's Day
Make your preparations. Steel yourself. "Screw your courage to the sticking place."
Details coming soon!


Strength:
Back Squat
5 x 3

Met-con:

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments

We've done this workout at the gym several times over the past couple years. If you'd like some idea of what an average or an above average performance looks like CLICK HERE.
Today's Results




Wednesday, December 26, 2012

Wednesday December 26, 2012

TWO WODS TODAY:
9am, 4pm. 
BE THERE!

Skill:
Jerk Progressions
  • rack position
  • jerk dip squat
  • drive phase
  • jerk balance
  • recovery
Met-Con
Five rounds for time of:

50 Double-unders
5 Push Jerk 165/115#
Rest 1 minute






Tuesday, December 25, 2012

Monday, December 24, 2012

Monday December 24, 2012

On the 12th day of Christmas, my true love gave to me...

9AM only:

"Nasty Girls"
3 RFT
*50 squats
*7 Muscle ups
*10 Hang power cleans (135/95#)
One WOD...nice turnout! 

 


Sunday, December 23, 2012

Sunday December 23, 2012

On the 11th day of Christmas, my true love gave to me...  a REST DAY!

The gym will be open tomorrow, Christmas eve, for the 12th and final 'day of Christmas' at 9AM.  Don't miss it!

We will be closed on Christmas and re-open on the 26th with a regular schedule.




Saturday, December 22, 2012

Saturday December 22, 2012

On the 10th day of Christmas, my true love gave to me...

Skill:
How to do/how to scale..

HSPU
Pistols


Conditioning:

"Mary"
AMRAP 20 minutes
*5 HSPU
*10 Pistols
*15 Pullups

Friday, December 21, 2012

Friday December 21, 2012

This seemed appropriate today...By Robert Frost.
"Fire and Ice"

Some say the world will end in fire. 
Some say in ice. 
From what I've tasted of desire
I hold with those who favor fire.
But if it had to perish twice,
I think I know enough of hate
To say that for destruction ice
Is also great
And would suffice. 

Just in case the Mayans were right, get in the gym, you can get one last wod in before it goes!


On the 9th day of Christmas, my true love gave to me...

"Lynne" - modified
5 Rounds for max reps
*1/2 bodyweight shoulder press
*Pullups

There is no time component to this WOD, the goal is to get the most reps possible.  Pullups can be kipped. There is NO rest between the shoulder press and pullups. Rest as needed between rounds. 
The Day's Results


Thursday, December 20, 2012

Thursday December 20, 2012

On the 8th day of Christmas, my true love gave to me...

Mobility:
Barbell ankle stretch.  3 x 30 seconds under load.

T-spine on the foam roller
Spider mans

Conditioning:

"Nancy"
5RFT
*400m run
*15 Overhead squats (95/65#)

Compare to:
10.05.11 
12.30.11 
The Day's Results



Wednesday, December 19, 2012

Wednesday December 19, 2012

On the 7th day of Christmas, my true love gave to me...

Skill:
Beginner- perfecting the deadlift. time to revisit technique.
Advanced- 5x3 working up to a heavy set of 3.  Use these to prime yourself for the workout so the 135/95 feels light.

Conditioning:
"Grace"
30 reps
* Clean & Jerk (135/95#)

Compare to:
12.12.11
02.22.11 
06.23.11 
05.14.12
08.15.12
The Day's Results


Barbell Club (7PM)
*Power clean + Front Squat + Clean x 6
*OHS 5 x 3 working up to a heavy set
*Push Press 5 x 3 working up to a heavy set


Tuesday, December 18, 2012

Tuesday December 18, 2012

On the 6th day of Christmas, my true love gave to me...

Skill:
Push Jerk

Conditioning:
"Kelly"
5RFT
*400m run
*30 Box jump (24/20")
*30 Wallball (20/14#; 10/9')
The Day's Results


Tomorrow's WOD is related to today's skill and consists of 30 reps... hint hint.


Monday, December 17, 2012

Monday December 17, 2012

On the 5th day of Christmas, my true love gave to me....

Skill:
Clean progressions/efficiency tips 

Conditioning:
"Elizabeth"
21-15-9
*Clean (clean means squat clean)
*Ring dip
The Day's Results


Barbell Club (7pm)
*Front Squat 5 x 3, working up to a 3RM
*1 Hang snatch + 2 OHS x 8 sets, work up to heavy set
*2 Push jerk + pause for 3 sec x 5 sets @ 75% of max jerk


Sunday, December 16, 2012

Sunday December 16, 2012

On the 4th day of Christmas my true love gave to me...

a REST DAY!


Saturday, December 15, 2012

Saturday December 15, 2012

On the third day of Christmas my true love gave to me...

9AM WOD
"Nicole"
AMRAP 20 minutes
400m run
max rep pullups

score is total pullups 

10AM YOGA for flexibility

NOON- Repainting the gym and reorganizing to expand in to our new space.  If you are available to come out and help, it would be greatly appreciated!  


Friday, December 14, 2012

Friday December 14, 2012

Tomorrow at NOON we will be repainting the gym and reorganizing to expand in to our new space.  If you are available to come out and help, it would be greatly appreciated!   

We also have a 'yoga for flexibility class' tomorrow at 10AM :-)

On the second day of Christmas my true love gave to me...

"Annie"
50-40-30-20-10
Double under
sit up

Compare to:
7.18.12
1.19.12

WOD Results

Thursday, December 13, 2012

Thursday December 13, 2012

On the first day of Christmas, my true love gave to me:

'Fran'
21-15-9
Thruster (95/65#)
Pullup

Compare to
2.10.12
The Day's Results



Wednesday, December 12, 2012

Wednesday December 12, 2012

First, click this link and listen to the music while you read this post.

In observance of the holidays, starting tomorrow, we will be participating in our own version of the 12 days of Christmas.  Every day for the next 12 days a 'Girl' WOD will be posted.  **We do not expect, nor do we encourage you to try to do every single WOD posted over the next 12 days**  Have fun with this, but rest when you need to.  Enjoy the light workout today.... you're going to need it in preparation for tomorrow!

Skill work:
* Pistols 3 x 10/10
* Muscle ups- progressions

Conditioning:
Tempo runs
10 x 100m

Barbell Club (7PM):
* Establish 1RM clean.  No more than 3 attempts at a given weight.


then:

5 rounds, not for time:
* 3 Barbell roll outs
* 30 second plank

Today's Results 

Tuesday, December 11, 2012

Tuesday December 11, 2012

Strength/Skill:

Split Jerk
Advanced athletes: 8 x 1 rep.
Rep 6 should be a heavy single.  Reps 7 & 8 should be 80% of your heavy single.  

Beginner athletes: Progressions with the coach, then 5 x 3 reps + 5 second hold
Hold= pause in the catch position and stick it for 5 full seconds. Use light weight to work on technique.

How do I know if I'm Advanced or Beginner?  If you asked one of the following questions after reading the above text, you are a beginner.  If not, you might be advanced.  Ask the coach if you can do the advanced strength to make sure :-)


Conditioning:
2008 Games WOD

5 Rounds for Time:
5 Deadlift (275/185#)
10 Burpees

Today's Results 
Best time at the '08 games was Matt Chan in 2:33

Monday, December 10, 2012

Monday December 10, 2012

This coming Saturday, the 15th at NOON we will be repainting the gym and reorganizing to expand in to our new space.  If you are available to come out and help, it would be greatly appreciated!  

Strength:
Push Press 5-5-3-3-1-1-1

Conditioning:
800m Run
8 Hang Cleans* (155/105lbs)
4 Muscle-ups
400m Run
6 Hang Cleans
6 Muscle-ups
200m Run
4 Hang Cleans
8 Muscle-ups

*Hang clean means hang SQUAT clean. 
The Day's Results






Sunday, December 9, 2012

Gut Check... are You Intense?

Mental intensity is a spectrum that ranges from no intensity (fast asleep in bed) to full on terror (being chased by an armed psychopath).  There is going to be some optimum level of intensity on that spectrum that allows you, SeaCity CrossFit member, to perform your best in the gym.

Too much intensity can negatively impact your performance by causing you to make mistakes, hyperventilate, have anxiety... and that can be paralyzing. Too little intensity will also negatively impact your performance by undermining your motivation.  You will be lethargic, lack adrenaline, and be disappointed when you leave the gym.

So how do you learn how to work in the right range of intensity to maximize your performance?

As a coach, I cannot teach you how to be intense.  Mental intensity is learned and in my opinion can only be learned by following the example of others.

Maybe you feel like you are still a beginner and learning the ropes.  But take a minute and look around and see how many people there are in the gym that are newer than you.  New members will look to others as leaders.  Like it or not, if it's not your first day, you are now setting the example.


Part of your responsibility as a CrossFitter is to set the right example.  You don't have to be the strongest or fastest athlete in the gym, you don't have to have your name on the leaderboard, but you DO have to lead by example.

So next time you come to a workout, remember that your actions and words matter:  be passionate, work hard, and verbally encourage those around you to be better...

Maybe the gym is just another place that you go during your day, something that you check off of your list...  but to me the gym is a sanctuary.  When you go in to the gym, go with purpose, go with meaning, go with intention.  Go to get stronger physically, but also go to condition an unbreakable spirit.  Leave everything else at the door and for one hour, be the best version of yourself that you can possibly be.


3...2...1...

Saturday, December 8, 2012

Saturday December 8, 2012

Daniel
50 Pull-ups
400m run
21 Thrusters  (95/65#)
800m run
21 Thruster (95/65#)  
400m run 
50 Pull-ups

From CF.com:
"With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel."

Friday, December 7, 2012

Friday December 7, 2012

Strength
1 Power Snatch + 2 OHS
do 5 sets, increasing the weight each time up to the most weight you can do successfully

Conditioning
2 Rounds For time:
* 20 Back Squat (135/95#) from the ground
* 15 HSPU
* 20 Power clean (135/95#)
* 15 Pullup
* 20 Deadlift (135/95#)
* 15 Push up
The Day's Results





Thursday, December 6, 2012

Thursday December 6, 2012

Strength
Strict Press
5 x 5 @ 70-75%

Conditioning
12 minute AMRAP
* 12 Air squats
* 9 Push Press 95/65
* 6 box jump 24"/20"
The Day's Results


Wednesday, December 5, 2012

Wednesday December 5, 2012

Strength
Front Squat 5-5-3-3-1-1-1

Conditioning
'Helen'
3RFT:
400m run
21 kettlebell swings 53/35
12 pullups

Compare to:
08.21.12 
04.19.11
09.07.11
02.23.12
06.11.12
The Day's Results



Tuesday, December 4, 2012

Tuesday December 4, 2012

Skill
I. 3 x 10 Strict pullups
If you can't do a strict pullup, you must do these with a partner assisting you (by you bending your legs and them pushing up on your shins to assist) NO BANDS.  If 10 strict pullups is an easy task for you, then you will add as much weight as possible for 3 x 10, however, if you add weight you MUST do the reps unbroken.  If you can't, you have no business adding weight to the pullup.

II. 3 x 10 Ring dips
If you can't do ring dips, you will do assisted dips with a band, or if you can't do assisted dips you will work on static ring holds.  If 10 unbroken ring dips

III. 3 x 20 second hollow rocks

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

Compare to
04.16.12
10.24.12 
The Day's Results


Monday, December 3, 2012

Monday, December 3, 2012

Buy-in:
8 x 100m tempo runs

Met-con:
13 min amrap
30 double under's
14 lunges with plate OH 45/35
7 dumbbell push press 50/30
5 deadlift 135/95

Cash-out:
Kettlebell work capacity complex 53/35

6/6 single arm swings
6/6 alternating swings
12 russian swings
6/6 clean and push press
6/6 snatch

The Day's Results


Saturday, December 1, 2012

Saturday December 1st, 2012

Skill Work:
Kipping

Work Capacity Buy-in:
60 Kettlebell Swing, clean & press, and snatch 53/35

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

Met-con:
Run 800m
5 muscle ups
5/5 dumbbell or kettlebell snatch 60/40 or 53/35
Run 600m
5 mu's
5/5 db or kb snatch
Run 400m
5/5 db or kb snatch

Ladies WOD at 11AM