Friday, December 31, 2010

New Year's Eve & New Year's Day Workouts

SeaCity CrossFit will be open on New Year's Day. I will hold a 10am workout, and a 4pm workout.

New Year's Eve

5 x 5 Overhead squats (if you are not yet proficient at this movement, we'll use this opportunity to work on form and technique)

Met-con: 3 x 800 m, 3 minute rest intervals
as an alternative to the running, do airdyne sprint intervals or row

New Year's Day


100 pullups
100 pushups
100 situps
100 squats

There is no partitioning allowed. You must complete all reps of one exercise before moving to the next one.

Thursday, December 30, 2010


Today's Buy-in: Run 800m

20 sec on, 20 off, ....2 x per exercise then switch. Do 4 rounds

1. Barbell Push Press 75/45

2. Back Extension on GHD

3. Feet anchored sit-up

4. KB Swing

Wednesday, December 29, 2010

Wed. 12/29/2010...Spicy HOT

5 x 5 Squat Cleans


Max # of burpees you can do in 5 minutes.

Folks this is more of a mental test than a physical one, believe it or not. This one will reveal to me who is made of what. I can hear the groans already. Let me hear you say "I LOVE burpees!" Keep this in perspective, we are talking about 5 minutes of your life. This may sound a bit corny but sometimes what I do during a very hard workout, when it's gettin really uncomfortable I'll think of a scenario that is far worse. Such as say, being a prisoner in a Siberian wasteland. I bet that prisoner would be delighted to do 5 minutes of burpees, in exchange for his freedom. That is but one example, you can create one in your own delightful twisted way and make it work for you. The point is, it puts things in perspective. This is NOT the most uncomfortable, and painful thing you could be doing for 5 minutes. When you post your performance, go ahead and post your thought process also, this could be very interesting!

Tuesday, December 28, 2010

We rock early and often

Today's Workout

Practice Kipping (for both Knees to Elbows and Pullups)


Five Rounds-

16 OH DB Lunges (8r, 8L) 40/30
20 pushups (chest to deck)
100 ft bodyweight farmer's carry

Sunday, December 26, 2010

Monday 12/27/10

As we close out the year, it's a traditional time to renew your focus on the key things in your life that are meaningful to you. Time to check your resolve and initiate a new cycle of focused, consistent, performance. We're not just talking about physical fitness here, but high performance in all the roles we play. In that sense a workout is a symbolic act that sets the tone for the rest of your day, your week, your life. I have always really liked this definition that follows.

A workout is 25 percent perspiration and 75 percent determination. Stated another way, it is one part physical exertion and three parts self-discipline. Doing it is easy once you get started.
A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows.

A workout is a personal triumph over laziness and procrastination. It is the badge of a winner-- the mark of an organized, goal-oriented person who has taken charge of his, or her, destiny.

A workout is a wise use of time and an investment in excellence. It is a way of preparing for life's challenges and proving to yourself that you have what it takes to do what is necessary.

A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.

A workout is form of rebirth. When you finish a good workout, you don't simply feel better, YOU FEEL BETTER ABOUT YOURSELF.

-George Allen-

Workout for Monday

Deadlift 5 x 5

When you see this it means 5 sets of 5 at the heaviest weight you can do for 5 reps. Novices are not expected to go ultra heavy on this, but should be using a medium load and focusing on technique. Use the first couple sets to get your bearings and then add a bit of weight and see how it feels. Experienced lifters go heavier.

Met-con: (compare to 12/13/10)

Four rounds for time:

Wall ball - 7, 9, 11, 15

Pullups - 7, 9, 11, 15

Situps - 10, 15, 20, 30

Plank - 20, 40, 60, 80 seconds

Tough Mudder

I got an email the Tough Mudder race on Jan 29th is 90% full. If you want to participate in this race, now is the time to make your move. It's gonna be a great way to start the year, and the more team members we have, the better. I know there are various people who have expressed interest, so if you're one of them, don't remain one of those timid souls who experiences neither victory nor defeat. Get in the game. Yea, it'll be tough, and no, none of us have prepared specifically for this race. We're just gonna go in and let the chips fall where they may, and have a blast.

When: Saturday Jan 29th, 2011
Where: Bastrop, TX
Event Start Time: 11am

We should be making hotel arrangements really soon, so let me know!

Wednesday, December 22, 2010

WOD 12/22/10


SP - 5 x 5
PP - 5 x 3
PJ  - 5 x 3

Metabolic conditioning:

Tabata Workout- 20 seconds work, 10 sec rest. Transition from one exercise to the next with no additional rest other than the 10 seconds already given. Only 2 min (4 intervals) per exercise.


Thursday, December 16, 2010

WOD 12/16/2010

New Skill: Turkish Get Up (See video)

Met-Con:  Yea! It's a chipper*

50 Double Unders
40 Box Jump
30 Pullups
20 Burpees
10 K2E

*A chipper is a workout that is a whole bunch of different exercises, as many as 8-10, a lot of reps, and just one round. When you're done you feel as if you've just been through the woodchipper, hence the name.

Wednesday, December 15, 2010

Trainers WOD

3 Rounds

50 Double Unders
10- 225lb Back Squat
10- Muscle Ups

WOD 12/15/2010

Hang Power Clean
Push Press

Not for time today. Just start with a weight you can handle fairly easily, and use the first couple sets to warm into the movement. As you get more confident, start adding weight to at least every other set. By the time you reach the lower rep range you should be working with a challenging weight. Take what you've learned up to this point and apply it.

Post workout surprise TBA :-)

Tuesday, December 14, 2010

Baseline WOD 12/14

Skill Work: Front Squat

A good front squat is a necessary component of the clean. Cleans are an outstanding exercise for promoting athletic development. If you want strength, explosive power, speed, coordination, balance, accuracy, and stamina, (whew!) a good clean is a tool to achieve these qualities.


one round for time:

40 squat
30 situp
20 pushup
10 pullup

Monday, December 13, 2010

Mon 12/13/10 WOD

Wall ball - 7, 9, 11, 15
Pullups   - 7, 9, 11, 15
Situps    - 10, 15, 20, 30
Plank      - 20, 40, 60, 80 seconds

Four rounds for time.

Post your time to comments, wherever you may be, and no matter when you do it!

Saturday, December 11, 2010

Saturday WOD 12/11/10

The "7"

Seven rounds of:

7 Thruster 135#
7 K2E
7 DL 245#
7 Burpees
7 KB Swings 2 pood
7 Pull ups

Post time to comments:

Wiped out!

Friday, December 10, 2010

Yesterday & Today

Wasn't there some lame rock band with that name? Paula would know hahaha....

CrossFit has been known to produce a sense of euphoria, elevated sense of well-being, some might even call it post-workout ecstacy. Don't believe me? Just ask her...

Yesterday's WOD (sorry for the tardy post)

Push Press - 5, 5, 3, 3, 1, 1

Met-con: 50 wall ball, 50 jumping pull-ups

Today's WOD (Friday)
20 sec on, 20 off, ....2 x per exercise then switch. Do 4 rounds

1. Rope skip, (do double unders if you can)
2. Back Extension on GHD
3. Feet anchored sit-up
4. KB Swing


Wednesday, December 8, 2010

New addition to the Seacity Crossfit family has finally arrived!

Willa Rae Ballard joined us on Monday at 3:01pm at 8.0# and 20.5".  She is perfect in every way and Kerri is doing great.  To all those who had been keeping us in their thoughts and prayers, Thank You!  When Momma lets me I have some Crossfit gear to dress her in and I'll take some pics, haha.

On another note I would like to second Tim's post from Monday the 6th.  Already we have seen some awesome improvements in strength, intensity, coordination, etc. throughout our membership.  All of you founding members should be proud of yourselves.  The changes that are coming in the next months will amaze you, now that you have learned the fundamental movements and start adding intensity to the WODs.  As you learn more and more about Crossfit think about things you would like to improve on, goals, or milestones to reach and let the trainers know about them.  That way we can help.  Going a little deeper; if there is enough interest out there putting together specialty classes to work technique on the Oly Lifts, kipping, double unders, etc. is something I would love to do.   I hope to be more involved in the training in 2011 and I am excited to be part of a top notch Crossfit gym and have a chance to learn from a coach of Tim's stature.  So get out there over the next month and spread the word, show people what we are all about and why Crossfit works!

Coach Z

WOD for 12/8/10- Wednesday

Three Rounds:

15 SDHP (Sumo Deadlift High Pull) 95/65
10 K2E
10 Hang Squat Clean 95/65

This is an outstanding video on the Sumo Deadlift High Pull.

Here is a quick video on how to do the Hang Squat Clean

Tuesday, December 7, 2010

Trainer Field Tested, Trainer Approved

This workout certified to yield athletic development and superior conditioning, by Tim Hamilton, Donnie Moore, and Jason Lavastida. Try it on for size people. If you've already done it, post your time!

Four Rounds:

15 Back Extensions (on GHD machine)
20 GHD Situps
2 - 200m sprints with 60 sec rest between
5 Bodyweight Back Squat

Monday, December 6, 2010

Fran visits the gym...

A pleasure to see a lot of outstanding work done today. Over the past month or so I've seen a number of people really make some significant progress. I know you're feeling the difference on many different levels. The work you're doing is paying dividends. You're probably discovering how much of a mind game so much of this stuff is. What you believe, how positive (or negative) the direction of your thoughts really gives shape to the reality you create. This is especially true in the gym. These are very tough workouts, and they demand your concentration, your attention to detail, but this stuff is powerful and can reward you very well if you stick with it. My greatest reward as a coach and trainer is watching the client or athlete transform. That means YOU. I hope you are thinking of yourself as an athlete, you should be. This is an evolution, and I love watching and participating in the process. But I don't really hold the keys and the power. You do. Few things give me greater satisfaction than to watch doubt turn into confidence, or to watch insecurity turn into self-assuredness, awkward to graceful, shaky to smooth, weakness to strength, sluggish to powerful. You don't know what you're capable of until you make a decision to find out. Congrats to all of you who are turning that corner and gathering steam. Keep up the good work.

Post your time on Fran to comments...include the basic info!

Saturday, December 4, 2010

Bodybuilding vs. Athletic Training

Sorry for the delay on the audio, thanks for watching. Feel free to add your observations in the comments. Discussions can be healthy and productive, even if you disagree with me.

Friday, December 3, 2010

Trainer's WOD- Dec 3, 2010

Today's WOD Courtesy of Atomic CrossFit, Stafford, Tx

Squat Clean 1, 1, 1, 1, 1,

Met-con:    12 min AMRAP
                   7 ring dips
                   5 box jumps 24"
                   7 pushups
                   5 front squats 135#