Thursday, March 31, 2011

April 1, 2011 WOD

I realize that many of you may be sore from yesterday's WOD. "Cindy" is a high volume workout and tends to produce soreness for that reason. It's outside the margins of our normal exposure. If you're very sore, be sure and hydrate with isotonic beverages if possible. Isotonic beverages are the ones that have the same concentration of electrolytes as your blood. Coconut water is a good example. Gatorade, powerade, etc.....those are good also. Preferably sugar-free. Don't underestimate the power of this to help you recover. Also try to keep moving, as much as possible. Don't sit for long periods, walk, stretch, move so you can increase your circulation. An ice bath is an amazing recuperative tool also. Swing by the convenience store, grab a couple 20# bags of ice, get in your tub, slowly fill it up with lukewarm or cool water. Suck it up, I know it's uncomfortable. Gradually add ice to the bath until as much of you is underwater as possible. Stay in for as long as you can stand it. Get a cup and pour the water over your shoulders and back.
Today's workout takes into account that we did "Cindy" yesterday. We'll be working on mostly skill throughout the hour. It will be really good for you to come in and take advantage of the opportunity to get some good movement, as well as improve the mechanics of your snatch. So while it's not unheard of for us to have two hard days in a row, if we do a particularly high volume of work on one day, I'll try to program something very different the next day. See you in the gym!

Snatch progressions:

Behind the neck press
Snatch press
Overhead squat (if you have flexibility issues, you would break off here and spend time on that)
Snatch balance
Hip Power Snatch
Hip Power Snatch + overhead squat
Hang Power Snatch
Hang below the knee
Lift off

Wednesday, March 30, 2011

March 31, 2011 WOD


20 min amrap

5 pullups
10 pushups
15 squats
March 31st, results for "Cindy"

Week 2 WOD for 2011 CF Games

Tuesday, March 29, 2011

March 30, 2011 WOD

Just wanted mention that we added a articles page to the site. Check it out when you have a chance.

Mobility drills:
Back bridging
Stretch wrists, fingers, and forearms on all fours
Develop and improve your rack position with a weighted bar in the squat rack
Use pvc, assume rack position, have 2 partners press down on it while you lift elbows high

5 x 5 Front Squat

30 hurdle burpees
Sorry Berk, your time was lookin good until 7pm!

Monday, March 28, 2011

March 29, 2011 WOD

AMRAP 20 min

odd object carry 400m, (log, sandbag, ball, dumbbell, kettlebell)

Note on scaling: I would rather you scale the distance to 300m and still choose a heavier object to carry. No one should be carrying less than 20#, and many should be carrying 30#. Scale the HSPU by doing wall walks. each wall walk counts as one rep.

Anna knockin out the HSPU

Brooke & Malori worked hard on this WOD
Everyone really put out solid effort on this WOD

March 28, 2011 WOD

3 burpees
16 Slamball
2 Muscle - up

6 burpees
12 slams
4 MU's

9 burpees
8 slams
6 MU's

12 burpees
4 slams
8 MU's

If you can't do a muscle up you may sub bar muscle ups and use a band for assistance. Or do a jumping muscle up. This means set up your rings lower and jump thru the transition zone. Just don't set the rings SO low that it's too easy. We want it to be a bit of a struggle for you to accomplish without it being impossible. If that's not working for you then you can do 3 pushups, and 3 inverted rows PER muscle up.
The white board for March 28, 2011

Saturday, March 26, 2011


We (CrossFitters) define intensity as exactly equal to average power output, which is (Force x Distance) / Time. So how much work did you do? In how much time? Intensity=Power, therefore we believe that increased intensity (Power) means increased fitness and that is what we are interested in creating here at SeaCity CrossFit.

Intensity is the third progression of our program. We first have mechanics (technique) then consistency. So this article is directed to those of you who have been with us for a little while now and have become both efficient and proficient in the mechanics of the functional movements we utilize. Now that the foundation has been laid it is time to introduce that 600# gorilla known as INTENSITY to your WODs. While I know some of you right now are thinking, “What do you mean, my workouts have been intense.” I’m not saying they weren’t, but what we are looking for now is to safely find what your made of. To move out of the comfort zone that you’re currently working in. This means leaving it all on the table after every workout.

On heavy lifting days with the okay from the coach, it’s time to increase the Force part of the equation. So make a deliberate, focused effort to take yourself close to the limit. We want to see PRs (Personal Records) being broken constantly. This means increasing the load progressively throughout the sets and by the last rep of the last set you find yourself exerting maximum effort and flirting with failure. This is the place where major gains occur.

For the MetCon WODS (Metabolic Conditioning) it means testing yourself a little.This is where keeping a journal is crucial, use the website, that is the easiest way and should be the bare minimum. Posting to the website helps everyone for a number of reasons but that is a topic for another time. Although; there is really no substitute for a well kept detailed journal. Having past training information will allow you to track your progression towards completing the WODs as Rx (prescribed) and the personal goals you may have. We want you to push yourself towards the point at which mechanics begin to break down and then dial it back just enough to maintain maximum intensity. Less than impeccable technique during MetCons is acceptable while training at maximum intensity, within limits.

So what I’m saying is this is the fun stuff. It is the meat and potatoes of CrossFit. This is the evidence, the data produced from hard work that proves empirically, scientifically, and practically that this program is the best way to produce a high level of well rounded fitness.

It doesn’t mean that you can stop learning and perfecting your mechanics, because that should never happen, but with the added intensity you will find that your mechanics will refine out of necessity. I promise that when you start pushing yourself you won't believe the things you are capable of. That experience will carry over into everyday life and suddenly things that seemed tough before are a walk in the park.

Coach Tim and I are proud of you, and we’re eager to see what the future holds. We are excited about the CrossFit mentality and community being created here at SeaCity. CrossFit is so much more than just a gym or training program, as you’ve already found out. So be proud of your new found healthy addiction and spread the word to help the community continue to grow, we all know Corpus Christi needs it.

In Strength,

Coach Zach

Friday, March 25, 2011

March 25, 2011 WOD


12, 10, 8, 6, 4, 2

Jerk - Mostly push jerk to begin, move to split jerk when proficient with push. Start with technique as always, when you're solid, begin to add some load and some volume of work.


Tabata Surprise

Thursday, March 24, 2011

Saturday Workouts Cancelled

This weekend, March 26-27, the gym is hosting a USA Weightlifting seminar. There will be no Saturday workouts!

March 24, 2011, WOD

Deadlift 5, 5, 3, 3, 1, 1

We will spend the majority of time on deadlifting. Take your time, get several minutes rest between sets. Challenge yourself on these strength elements, and put as much attention and effort into them as you would any other workout. Strength is vital. Develop it.

For a little icing on the cake post workout....

Discover your maximum height box jump!

Tuesday, March 22, 2011

Mar 23, 2011 WOD

For time:

900m run
do 5 sets of 15 push press, resting precisely 30 seconds between sets, all sets must be unbroken
600m run
do 5 sets of 15 pullups (or ring rows) resting precisely 30 seconds between sets, all unbroken
300m run


If, and only if, you are physicallly unable to run the entire course without stopping, then you may use a combination of running & walking, but walk only the amount necessary to recover your breath momentarily and then press on. Where the push press is concerned, use the heaviest weight you can use while keeping the sets unbroken. As an example, both Coach Zach and myself used 75# and it was fairly tough. For suggestion:

super green beginner 15#
still getting the feet wet 35#
getting stronger - 55#
intermediate- 75#
advanced - 95#
elite - 115# and up

As far as scaling the pullups, use bands or do ring rows at the angle that allows you to just barely squeeze out 15 reps.

wod results for wed 3/23

Berk hauled ass on this workout

Everybody knees to elbows!

Brutal intervals on the airdyne for Dr. Ingraham

This pic is actually from Tue 3/22 wod...the beasts...

Another PR for Paula....80# push press

Selma not wasting any time gettin  her run goin!

March 22, 2011 WOD


Back Squat 5 x 5

Met-con: (compare to Jan 13, 2011)

Three rounds for time: rx'd is 95/65

15 Sumo Deadlift High Pull
10 K2E
10 Hang Squat Clean

Monday, March 21, 2011

March 21, 2011 WOD

Gymnastics Skill:

Snatch Practice


15 Squats
15 KB Swings 53/35
15 pushups

Friday, March 18, 2011

March 19, 2011 Saturday WOD



■Run 800 meters

■2 pood KB swing, 30 reps

■30 pullups

Ok so obviously this is a huge work piece. Few if any of you will do the entire thing. Here's where intelligent scaling becomes crucial. For starters, many will want to simply cut this in half, and you'll still get a really good workout. If you're relatively new and still building a foundation of fitness, you might try this:

Five rounds of 300m, 10 kb swings 25#, 10 pullups (assisted with band if necessary).

Don't be intimidated! Get into the gym and scale the workout to your ability. Find the middle ground, challenge yourself, but don't bite off more than you can chew!

These are the hands of a CrossFit Warrior!

Thursday, March 17, 2011

March 18, 2011 WOD


Overhead Squat 5 x 5

Most members in the gym will take this time to develop and master this movement. It starts with a rock solid air squat. Next is using a pvc pipe, then a training bar. Don't make the mistake of being too eager to load up your overhead squat before it matures!


Slam-ball 20#
Push-Press 95#

Wednesday, March 16, 2011

March 17, 2011 WOD


Squat Clean 5 x 3


40, 30, 20, 10

Double Unders

the whiteboard for 3/17/2011

Tuesday, March 15, 2011

March 16, 2011 WOD

Skill: Practice Split Jerk Technique

If you have solid technique, do 5 x 5 split jerk, if you don't then practice practice practice with a sub-maximal load.


for time:

95# Thrusters

The Whiteboard after Fran on March 16, 2011

Monday, March 14, 2011

March 15, 2011 WOD


Deadlift 5 x 1
Yep that's right we are going to go for 5 singles. Be sure and warm up very carefully to the max load. You might do as many as 6-8 sets to work your way up to a max effort.


Run one mile for time. Set a goal, start quickly but stay relaxed, don't be tight. Nice quick feet, arms in close, hands and face relaxed. Set a rhythm, but push yourself. At the three quarter mile mark, turn yourself inside out and see what you're made of. Do not give in to the pain, finish fast.

The white board for Tue, March 15, 2011

Sunday, March 13, 2011

March 14, 2011 WOD


Back Squat 5 x 3
This is an opportunity to look back at the amount you've lifted for 5 x 5. Obviously we want each of these five sets of 3 to be heavier than what you can do for 5 x 5. Use the data you've recorded to set a starting point for set number one. You do know what that amount is right??

Trainer's WOD (from 12/3)

12 min amrap

7 ring dips
5 box jumps 24"
7 pushups
5 front squats 135
Either use a band on the rings or do bench dips/box dips
scale height of box appropriately ie 18", 12", 6"
Use barbell at appropriate height in rack to scale pushups
Scale weight of front squat, or if you have not mastered the front squat, do barbell back squat with appropriate load.
Sergio Ring Dips

The white board for March 14, 2011

Saturday, March 12, 2011

Today's WODs

Meet at 4pm at the Cole Park Amphitheatre

"Urban Warfare"

Four Stations

200m hill run
Muscle ups
Tire Flips

The runner sets the time limit per round in this workout. While the runner is out, the other teams rack up as many reps as possible. Rotate thru the stations 3 times.


Muscle up - 2 pullups, 2 dips
Tire Flips - Four burpees

At the gym-

"Nasty Girls"
Three rounds
50 air squats
7 muscle ups
10 Hang Cleans (m-135/f-95)

Friday, March 11, 2011

Mar 11, 2011 WOD

Skill & Strength:

Handstand progressions: Do 10 Wall walks


AMRAP 12 min
15 wall ball 20# ball
12 OH DB lunges (6 per leg)
20 situps, feet anchored

Thursday, March 10, 2011

Mar 10, 2011 WOD


Deadlift 5 x 5


Three rounds:

300m run
20 KB Swings
5 rope climbs

Tuesday, March 8, 2011

Mar 9, 2011 WOD


Front Squat 5 x 5

Three rounds for time:

8 Hang Power Clean 115#
15 Pushups feet elevated on 18" box
10 Box Jumps 24" box
10 Sandbag Thruster 60# bag

Monday, March 7, 2011

Mar 8, 2011 WOD


5 x 5 Push Press


Five rounds for time:

400m run
Overhead Squat 95 x 15 reps

Sunday, March 6, 2011

March 7, 2011 WOD


Full Squat Clean    5 x 5

Metabolic Conditioning:

20, 15, 10, 5
Hurdle Burpees

32 people in the gym today...sweet!

Friday, March 4, 2011

Mar 5, 2011 WOD

Quote of the day:

"Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training." - Greg Glassman

I couldn't agree more. I've found this to be very true. If you're worried/focused on appearance, and you alter your training to focus on that, you will limit your progress. If you focus on performance and function, the appearance takes care of itself!

Today is all about overall Work Capacity.

Filthy Fifty                      

50 box jumps 24 in box (beginner 12" box, intermediate 18"
50 jumping pullups
50 kb swings 35#          (beginner 15#, intermediate 25#)
50 walking lunges
50 k2e                          (beginner hanging knee raise)
50 push press 45 lb bar (beginner 15# bar, intermediate 30#)
50 back extension
50 wall ball 20# ball   (beginner 6#, intermediate 10#)
50 burpees
50 double unders (sub hurdle hops)

El Abuelo strikes again haha...nipped em at the end!

Thursday, March 3, 2011

Mar 4, 2011 WOD

Split Jerk or Push Jerk 5 x 5


The Baseline WOD (compare to whenever you may have done it)

400m run
40 squats
30 situps (no anchor)
20 pushups
10 pullups

Rochelle dropped in from Cedar Park, 5 reps at 115# push jerk....well done!

Wednesday, March 2, 2011

Mar 3, 2011 WOD


Snatch progressions, We'll do 20-30 min of skill work, if comfortable nudge the weight up and see what you can do. Tentatively aim for 5 x 5.

Watch this video! It's short and it will give you a preview of what we will be doing today!

Not exactly a met-con, more like lots of skill & strength work that needs attention from time to time.

Five rounds: (not for time)

Airdyne Sprints for 30 calories (go one minute, then hammer 30 calories in the shortest time possible)
6-8 hip extensions, 6-8 back extensions
L Support hold on rings for time (start with support, move to knees up or full "L" position if possible)
5 Wall walks

Tuesday, March 1, 2011

Mar 2, 2011, WOD


5 x 5 Back Squat


Five rounds for time:

16 OH DB lunges
20 pushups
100ft farmers carry
(Compare to 12/28, and Jan 31)