Monday, January 31, 2011

Jan 31, 2011 WOD


Shoulder Press 3 x 5
Push Press 3 x 5

Met-con: (compare to 12/28)

Five rounds for time:

16 OH DB lunges
20 pushups
100ft farmers carry

Amber knockin out her pushups

Sunday, January 30, 2011

Tough Mudder

Congrats to the SeaCity CrossFit Tough Mudder team! We went out and conquered the course. It was a blast. There were great people, great team spirit, lots of camaraderie, and everywhere people pushing through and enduring mutual hardship. It was well organized, well thought out, there were creative obstacles, it was all around a tremendous and successful event. THOUSANDS of people converged on Paige, TX. Every 20 minutes a wave of 300 would hear the national anthem, followed by a cannon blast, and hurl themselves into the course, dressed in every imaginable wacky costume.

Our start time was 10:20am. Team SeaCity lined up next to the Sicfit team out of Austin. They were definitely a fit group of beastly CrossFit athletes. It was a pleasure to share the course with other CrossFitters, and I'm happy to say we finished at pretty much exactly the same time as they did.

It was an awesome ten mile course with obstacles spread pretty much all over it. The middle section, maybe about 4 miles or so, the obstacles were spread out much further so there was a lot more running. There were a couple of freezing cold lakes to swim through, and of course, mudpits, a creek bed, logs and branches etc...

I have to say that none of the obstacles presented a truly daunting challenge in and of themselves, it was just the overall length of the course, and the accumulation of fatigue that made it tough. Just about everybody on course was experiencing some kind of leg cramps during the last few miles. It might be interesting to have a slightly shorter race with a greater density of obstacles, some of which are significantly more difficult. Just a thought.

On more of a philosophical note, I got to thinking about what in the world makes 4000 + people gather in a field in late January, and put themselves through this kind of thing. Where does this impulse come from? In one respect the Tough Mudder embodies a superb spirit of camaraderie. It is not about individual performance, or every man for himself. Numerous times I reached out and hauled other people over walls or helped push them over slippery mud slopes, and numerous times others did the same for me. I think events like this help fill a basic human need that doesn't really get fulfilled on a day to day basis. We live in a world of competition, get ahead, screw the other guy, somewhat self-centric orientation. An event like this turns that model upside down, and suddenly we are all in it together, and you're reaching a hand out to the muddy guy or gal next to you, without regard to what team they're on. There's a tremendous amount of symbolism here. Everyone is covered in mud and struggling. There are obstacles that we must get over. Going around is not an option. Sounds a lot like life itself, no? So I think the pull for people to participate in these things comes from a deep spiritual level. I find it to be a very satisfying event, and I highly recommend it to anyone!

Friday, January 28, 2011

Jan 28, 2011, WOD

Update: Gym closed tomorrow for TOUGH MUDDER. Wish us luck! The team is:


We will be representing SeaCity CrossFit! None of us have trained specifically for this event. We've all just trained hard at CrossFit, and everyone of us will be back in the gym on Monday, right back in the saddle.


Four rounds for time:

Dumbbell Squat Cleans 40/20
Dumbbell Push Press     40/20
Double Under's             50

Thursday, January 27, 2011

Jan 27, 2011 WOD

Movement Prep:

100 ft. walking knee hug, quad stretch w/arm reach, leg cradle, lateral lunge (moving)

Side plank with hip abduction, 5 reps

Prone plank with opposite arm/hip extension, go for 10 reps of 5 second holds


"Helen"    Three rounds: 400m run, 21 kettlebell swings, 53#, 12 pullups

Let's drop the hammer on this!

 Now that's composure

 I feel sorry for Jordan's opponents in the ring!

 Is that an expression of pure joy or pain?

 Paula showin the slamball some love

Tuley gettin it done, good technique

Wednesday, January 26, 2011

jan 26 2011 wod and pics!

Movement prep:

50 ft.
Walking knee hug
Walking quad stretch
Walking leg cradle
2 x 8
back extensions


5 x 5 push jerk


20, 15, 10, 5
Hurdle Burpees
Jason pushed hard on this WOD, makin progress
 Awesome job on your first CrossFit workout Jordan!
 Nella puttin on a lunge clinic
 Balls and bumpers...havin fun!

Tuesday, January 25, 2011

Jan 25, 2011 WOD

Hey folks, trainees, people following along with passing interest, etc. If you do this workout, in the gym or elsewhere, I would like to have you post your time, and some comments regarding the workout. Consider this as a courtesy to your fellow trainees, who will benefit from your insight. We never know who we might be inspiring when we share our experiences, challenges. Do not be remain selfishly in the shadows! If you're in Kuala Lumpur, post your time and comments! If you disagree with something I say or do, challenge me on it. Feel free to disagree or give your point of view.

Movement Prep: (move briskly thru these)

Hand Walk 50 ft
Reverse Lunge with twist 50 ft
10 Hybrid Spiderman (rotation, pushup, cobra/down dog, switch)
20 Scarecrow rotations
10 Scorpion (each leg)


Four rounds for time:

15 slamball
15 bodyweight deadlift
20 lunges
300m run

Get some!

Monday, January 24, 2011

Jan 24, 2011, WOD

Movement Prep-

Hip Crossover, feet down 10, feet elevated 10
Bridging  20
Marching Bridge 20
Cobra/down dog 10
T-pushup      10 (count the pushups)
Prone Superman 10 holds for 10 seconds
High kicks, walking, 100 ft, leg straight


Barbell back squat - 5 x 5


30 muscle ups for time

(if you have not yet mastered the muscle up, use this time to work on building the requisite strength for this movement. This means doing some ring dips, and some ring pulls. Use a band to assist if necessary. Don't even fuss over doing this for time. Just work on the strength, or if you're really close to being able to pull one off, work on your technique).

As usual, an excellent video on the subject:

Saturday, January 22, 2011

Jan 22, 2011 WOD


■Run 400 meters

■30 box jump, 24 inch box

■30 Wall ball shots, 20 pound ball

Five rounds for time.

Friday, January 21, 2011

Jan 21, 2011 WOD

5 x 5 squat clean


Work on max double under's in 2 min. Can't do a double under? Work on it! Practice!

Thursday, January 20, 2011

Jan 20, 2011 WOD

Skill work:

Practice Front Squats, keep it light, work technique. Elbows high, full depth, back arched.


800m run
20 kb swing 53/35
600m run
20 push press 95/65
400m run
20 kb swing
300m run
20 push press

Warm up thoroughly and storm thru this for time.

Wednesday, January 19, 2011

Jan 19, 2011 WOD (with pictures!)

"Tabata Something Else"

32 consecutive tabata intervals, 20 seconds of work followed by 10 seconds of rest

8 each of:

  1. pullups
  2. pushups
  3. situps
  4. squats
Score total reps for all rounds.

Pictures from yesterday!

Dan & Nella

Gilbert...breathe, Gilbert...

Gotta catch the camera shy when they're not lookin!

Not bad for your first day Melissa!

Tuesday, January 18, 2011

Jan 18, 2011


Overhead squat


4, 6, 8, 10, 8, 6, 4
burpees (yay!!)

Monday, January 17, 2011

Jan 17, 2011 WOD

Movement Prep

Repeat this group twice:

5 Sumo squat  (hold each position for 20 seconds)
8 Cobra/downward facing dog, move dynamically back and forth, pause briefly in each pose
8 Lateral slide lunge
20 hip swings side to side and front to back,
prone plank, side plank 2 min total without coming down, 60 prone, 30 each side
8 GHD hip extensions


Run 1 mile for time

5 x 5 Deadlift

Sunday, January 16, 2011

saturday pics

Justin ...just a little "spot of bother"

Paula...feelin those 100 pullups!

 Robin...never broke a sweat!
 Tackett, note to self, On The Border meal 30 min pre-workout, not a good idea...
 Tim & Donnie, Elizabeth was a real painstorm
Tuley cranking out one of 250 squats

Saturday, January 15, 2011

Jan 15, 2011 WOD


Five rounds, time each round:

20 pullups
30 pushups
40 situps
50 squats

*Rest precisely 3 min between rounds

Thursday, January 13, 2011

Jan 14, 2011 WOD


Snatch Practice


135 #Cleans
Ring Dips

Rx'd is full squat cleans

Jan 13, 2011 WOD (compare to 12/8)

Hey! We get to repeat a met-con! Yippee!!

Three rounds:
  rx'd weight is 95/65

15 SDHP (Sumo Deadlift High Pull)
10 K2E (Knees to Elbows)
10 Hang Squat Clean

Check out December 8, 2010 post for times and for excellent instructional videos...

Matt already put a good time on the board!

Wednesday, January 12, 2011

Jan 12, 2011 WOD


Handstands & Progressions to Handstands pushups



Deadlift 225#
HSPU (handstand pushup)

I'm well aware that 95% of people reading this cannot do a handstand pushup. It's an advanced movement requiring significant upper body strength. Lots of progressions are available. Check out the video! It's short and plus it has cool music.

Tuesday, January 11, 2011

Jan 11, 2010 WOD

"You Gotta Fight For Your Right....Tabata!"

Tabata protocol is 20 seconds of work followed by 10 seconds of rest. We'll go 12 minutes tabata style over the following 4 exercises. 3 min at each station before moving on

  1. Slamball 10#
  2. Push Press 65/35
  3. Box jump 24/18
  4. Rope skip
The way we would normally score this is to go for max reps. Your lowest total per exercise is your score.

Everybody loves planks... Dan & Nella lookin strong.

Monday, January 10, 2011

Jan 10, 2011 WOD

5 x 5 Push Press


Four rounds:

300m run
30 feet anchored situps
30 kb swings 45/25

Friday, January 7, 2011

Jan 8, 2011 WOD

4pm open workout is.....


1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Now before you run away screaming and cowering in a corner, snowflake....this is not as bad as it looks, actually it's much worse haha just kidding. Remember you are in control of your fitness. Scale the workout! If you don't have the fitness level, the background, the endurance for this, you have no business attempting it. Start with 1/4 of it. If you're really feeling your oats, and I mean really feeling it, go for 1/2. Anyone attempting 1/2 or full Murph must have trainer approval. If you're a true green beret, special forces, bad ass, then do it with a 20# vest.

Seriously remember, be smart, scale appropriately.

Here's a 1/4 Murph, in case your math skills are hurtin'.

400m run
25 pullups
50 pushups
75 squats
400m run

Get some!

Jan 7, 2011 WOD

Practice Kipping

Kipping is using momentum to get more work done. In CrossFit, power is king. Power is defined as intensity, and intensity is the time rate of doing work. The greater your work capacity, the fitter and therefore the healthier you are. Optimal health is work capacity. To the extent that you are capable of doing x amount of work in x amount of time, that defines your health. Makes sense to me!

So kipping is a means of getting more work done. It requires coordination, strength, power, and stamina. Kipping is not "cheating" unless you call doing more work "cheating." Search you tube for some excellent videos on the subject.


For those not planning to attend on Saturday:

2 rounds

50 wall ball
25 burpees
400m run

For those who DO plan to attend on Saturday:

Deadlift 3 3 3
3 x 2 min combo plank (prone, side)

Post: Stretch, foam, roll, mobility work (don't skip this!)

Thursday, January 6, 2011

Jan 6, 2011 WOD

Skill work:

Push Jerk & Split Jerk
  unstructured skill work time. Start with pvc and gradually add weight, no time and no particular rep scheme, just spend some time working on the technique.


"Grace"    30 reps for time of 135#/95# clean & jerk

Grace is really ground to overhead, anyway, anyhow. It just so happens that the most efficient way to get it done is a clean & jerk. Please scale the weight to your ability, don't use a load that just wrecks you after 5-10 reps. Don't use a load that allows you to fly through without enough challenge. Yes it's up to YOU to decide where that happy medium is!

As always, as a courtesy to your fellow members, so that everyone has the benefit of comparing performances. Post your time and comments here. Don't deprive others of the gift of your feedback and presence! Post!

Pictures from youth athletics

Wednesday, January 5, 2011

Jan 5, 2011 WOD

5 x5 Strict Pull-ups (no kip)

If you can't do a pull-up, then use a band, but choose the lightest band that allows you to get 5 reps and no more. If you can't do them with a band, then do the inverted row on the rings, but get down under the rings so you're body is horizontal and your pulling a greater percentage of your bodyweight. If you look at the straps that support the rings, they should be hanging almost straight down. There is no time kept on this, take a few minutes between each set to recover, then go as heavy as possible again.


Run/row 1 mile

Tuesday, January 4, 2011

Jan 4, 2011 WOD

Chipper WOD

40 walking lunges
30 push press 75/45
20 slamball 10#
10 pullups
20 wall ball 20/10
30 box jump 24/18
40 power snatch 65/45
50 squats

Some pics from yesterday

 Tik & Hong have not missed a single day in over 2 months

 Zach just about to enter the pain cave, don't do it Zach!

Dan exhibits picture perfect form late in the WOD

Come on Tuley, pick it up and go! (he did)

Monday, January 3, 2011

Monday Jan 3, 2011


Front Squat 5 x 5


Four rounds for time:

300m run/row
20 kb swings 53/35#
15 K2E

Post time and thoughts to comments:

Sunday, January 2, 2011

Movement of the Day

While you're watching football today I have an assignment for you. Get up off the couch, put down the remote and the beverage, and practice the drop lunge you see in the video. This movement will be included in next week's warm-up. We'll see how many people have practiced it.

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