Saturday, April 30, 2011

Saturday WOD April 30, 2011

CrossFit Total

The CrossFit Total is the sum of the best
of three attempts at the squat, the press, and the deadlift, the
three most effective lifts in existence for developing and testing
functional strength.
-Mark Rippetoe-
Go here to read the entire article, it's very worthwhile.

Friday, April 29, 2011

April 29, 2011 WOD

For time:

Run 300m
20 KB Swings 44#/26#
20 Chest to bar pullups
20 Lunges
20 Push Press 95#/55#
20 Deadlift 185#/75#
20 Back Extension
200 Rope Skip
Run 300m

workin hard with the 50's

Hong on today's wod...nice deadlifts!

mirror image back extensions

Strong finish from Berky...9:42

Thursday, April 28, 2011

April 28, 2011 WOD

The day's results

Foam roll 10 min

Movement Prep 15 min

12 min amrap

7 ring pushup
9 box jump 18"/24"
11 sit-up

Couple PRs from yesterday! Law - 235# @ 165# body-weight! That is awesome strength to weight ratio.

Wednesday, April 27, 2011

April 27, 2011 WOD

5 x 3 Squat Cleans


10 Dumbbell Thrusters (women 15#, men 30#)
Run 200m
15 DB Thrusters
Run 100m
20 DB Thrusters
Run 200m
15 DB Thrusters
Run 100m
10 Thrusters

Monday, April 25, 2011

April 26, 2011 WOD


Handstands & Handstand Holds
5 x 30 second holds

Metabolic Conditioning:

Four rounds:

8 TGU's (4 each side, aim for 1/3 bodyweight)
50 DU's
Run 300m

Sunday, April 24, 2011

April 25, 2011

Snatch Progressions



5 pullups
10 pushups
15 squats

Each minute on the minute for 30 minutes.

This workout is going to put things in perspective for you. There are several ways to scale this. If you're not yet doing pullups, you can use a band or do inverted ring rows. If you're not yet doing floor pushups, you can elevate your hands a few feet. If you do not YET have the stamina, instead of going every minute on the minute, go every 2 minutes.

Anna on today's WOD...21 rounds great job!

Donnie & Tim

Saturday, April 23, 2011

April 23, 2011 WOD


Five rounds for time:

12- deadlift 155#
9- hang power clean 155#
6- push jerk 155#

Friday, April 22, 2011

April 22, 2011 WOD

Death by:

SDHP 65#/35#

Do 1 rep each the first minute, 2 of each the second minute, and so on until you are unable to continue or you simply run out of time.

Thursday, April 21, 2011

April 21, 2011, WOD


Practice Kipping


4 rounds, not for time:

100ft farmer's walk  (carry 45# plates in a pinch grip)
50 ft lunges with a 40#/dumbbell overhead
10 inverted barbell rows, chest to bar

Wednesday, April 20, 2011

April 20, 2011 WOD

Sorry for the late post, but DUUUUUUUDE....I was so baked this morning after a big bongload to start out the day in honor of 4/20. I forgot all ABOUT this!!! Wow man, anyway so here's the WOD. I'm gonna go eat some doritos or somethin...


5, 5, 3, 3, 1, 1
Shoulder Press

You gotta Tabata

12 min total

3 min slamball, 3 min thrusters, 3 min box jump, 3 min situps
score is total reps.

rx'd men and women is 10# ball, men 24" box, women 18"

Get some!

Tuesday, April 19, 2011

Youth Athletic Summer Camp

SeaCity CrossFit presents Youth Athletic Strength & Conditioning for the Summer
The best athletes do not spend an excessive amount of time on sport specific activities. There is a time and place for that, but the bulk of training should be geared toward addressing the athlete as a whole and improving some if not all of the following ten attributes.
  1. cardiovascular endurance
  2. stamina
  3. speed
  4. strength
  5. flexibility
  6. power
  7. coordination
  8. agility
  9. balance
  10. accuracy
There is a general tendency towards specifics and specialization, esp by parents, understandably, but it does not produce the best prepared, best performing athletes. Time and again the evidence shows that the most well rounded individuals come out ahead.

What: Strength and Conditioning for student-athletes, ages 12-18

When: June 1st, 2011, thru July 28, 2011. From 4pm-5:30pm,  Mon-Thur.

Where: SeaCity CrossFit, 4639 Corona, Suite 76

Who: Any athlete seeking to improve the above mentioned ten attributes.  Typical sports include baseball, basketball, volleyball, track and field, football, golf, soccer, softball, wrestling, mma, tennis, and more.

Cost is $325 per person. That's 2 months of intensive, progressively structured strength and conditioning, with an emphasis on olympic weightlifting, for less than $10 per training session.

This camp will be loaded with opportunities to learn the fundamentals of how to conduct yourself safely and effectively in the gym. All the basics will be covered, including the following:
  • Squat
  • Deadlift
  • Presses
  • Snatch
  • Clean & Jerk
  • Agility Drills
  • Speed Training
  • Metabolic Conditioning
  • Flexibility/Mobility
  • Kettlebells
  • Running/sprinting
  • Medicine balls/plyos

Coach Tim Hamilton is a USA Weightlifting Level 1 Sports Performance Coach. He's a Level 1 CrossFit trainer. Tim will be running this camp, using those principles, and there will be at least one, and often two other experienced coaches on hand to assist.  Maximum number of attendees is 12. When this fills up, the class will be closed, so be sure and reserve your spot right away.

Call Tim Hamilton at 361 737 9473 or email

Your student athlete WILL get bigger, stronger and faster when we get through with them!

April 19, 2011 WOD (compare to jan 27, 2011)


Overhead Squat -5, 5, 3, 3, 1, 1

 If you have a mechanically sound overhead squat and acceptable technique, you have a green light on this. If you do not, we'll work on the technique.



Three rounds for time:

400m run
21 KB Swings 53/35
12 pullups

Sunday, April 17, 2011

April 18, 2011 WOD


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


For time:

50 Squats
10 L - Kettlebell or Dumbbell Clean & Press
10 R-
10 L- Kettlebell or Dumbbell Snatch
10 R-
10 L- Clean & Press
10 R-
10 L- Snatch
10 R-
50 squats

Post both weight used and time to comments.

Suggested weights:

Beginner - 10-20#
Intermediate - 20-40#
Advanced - 45-60#

Met-con results

This record fell not once, not twice, but three times during the day. Congrats Kyle, big weight.

Saturday, April 16, 2011


Setting goals makes it easy to follow your progress; it allows you to identify exactly what you want to achieve, how you will achieve it and where you have to concentrate your efforts. Think about a specific exercises or movements, weight, or WOD time as well as lifestyle and health aspects that you’d like to change.

Be focused and realistic: Ask yourself “what, when, how many, how much?” This way, you’ll know when you have achieved the goal and realize the satisfaction from having achieved it.

Keep goals small: Keep the goals you are working towards small and achievable. This way you will have more opportunities for reward.

Here are five tips to help you define and reach your goals.
• Identify your goal by writing it down
• Set a deadline for your achievements.
• Make note of what is currently preventing you from meeting the goal.
• List the skills, tools, support or knowledge you will need to reach your goal.
• Develop a plan of action to reach your goal.

Here are three examples of a well-defined goal:
• “I will do full pushups on the ground by July.”
• “I will ccomplete an unassisted kipping pullup in 2 months.”
• “I will deadlift 450# by the end of the year.”

Take the time to enjoy the satisfaction of achieving your goal. Reward yourself by doing something that is meaningful to you. Also, take the time to reflect on what you have achieved and how it has impacted your health. Take baby steps, don't set unrealistic goals.

Goals give you a final destination to aim for, but taking baby steps will still make you feel like you’ve accomplished something and are on the right track, which will, in turn, keep you moving in the right direction. If you fail to meet a specific goal in a alotted time just adjust it and keep working towards it; it’s easier to feel like a failure and give up. If you slip up—don’t give up! Just hop right back up and get back after it.

Tim and I have been talking about introducing a pre-determined goal sheet with multple levels that include popular milestones within CrossFit. This is not a substitute for your own goal setting though, it is more a way to help mold you into a well rounded efficient CrossFitter. So look forward to that in the near future.

Thanks to those of you who have started to use the online scheduler, it's a big help for us. Those who have'nt please start, signing up for your class allows us to plan and therefore provide the best training possible.

In Strength,


"Dealing Pain" WOD for April 16, 2011

Using a standard deck of cards.

Jokers = 400m
Club = 24" box jump
Diamond = 55# KB Swing
Hearts = Pushup
Spades = K2E

Shuffle the cards. Turn them over one at a time and do the exercise for the number of reps indicated. Jacks are worth 11, queens 12, kings 13, aces 1. To scale the workout, simply do 1/2 or 3/4 of whatever number you see. OR you can simply remove the face cards from the deck.

Friday, April 15, 2011

April 15, 2011 WOD

Three rounds for time:

Run 300m
15 Push Press 75/45
200 Rope Skip
20 Walking Lunge
20 Situps

Wednesday, April 13, 2011

April 14, 2011 WOD


Single arm KB or DB snatch


Med ball cleans 20#

Tuesday, April 12, 2011

April 13, 2011 WOD

Run 800m
rest exactly 3 min
Run 400m
rest exactly 2 min
Run 400m
rest 2 minutes
Run 200m
rest 1 minute
Run 200m

Standards: 800m 
1. beginners: just finish it without stopping at all
2. intermediate: finish in 4:30
3. advanced trainee: finish is 3:30
4. excellent 3min
5. elite 2:45 or better

Standards 400m
1. beginners: 2 min
2. intermediate: 1:45
3. advanced: 1:30
4. excellent 70
5. elite: 60 or faster

Standards 200m
1. 40
2. 35
3. 30
4. 27
5. 25 or faster

Monday, April 11, 2011

April 12, 2011 WOD


Pullups 5 x 5

This means you'll do the heaviest 5 sets of 5 that you can muster, either with weight added to your body, or using the least amount of assistance possible.


5 Deadlift 225#
5 burpees

Every minute on the minute for 20 minutes. Count total rounds completed

Sunday, April 10, 2011

April 11, 2011 WOD

"Tabata Something Else"

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

8 each of:


Score total reps for all rounds. There is no rest between exercises other than the 10 seconds

Saturday, April 9, 2011

Saturday April 9, 2011 WOD

Six rounds:

10 Medicine Ball Cleans 20#
12 Pullups chest to bar
14 DB OH Lunge 20#
16 Ring Pushups (feet elevated on 12" box)


50 situps
50 squats
50 pushups
5k run
50 situps
50 squats
50 pushups

jordan stormed thru 6 rds of this wod in 15:20

We know she can hang with the best...

Friday, April 8, 2011

Your training Mindset

What is "mindset?" What should it be? How do we fix it, if it's flawed? Great questions. Your mindset is your attitude, in essence. Your personal approach to training, the underlying deep reason you train. A number of things can influence your mindset, such as your self-esteem, your personal values, the popular media, your peers, the culture at your gym, your trainer, etc...etc...It's kind of a summary of your thoughts, ideas, perceptions, all filtered thru the lens of your self esteem.Your mindset can determine how you react to setbacks in training, injury, lack of progress, etc... Example:

Athlete #1:
Perception: I'm a bad ass, top of the food chain, alpha-male, and I dominate in the gym, well ok maybe not every single workout, but hey most of them. Well ok, as long as they don't have running in them, or double-unders, or burpees, yea I hate those. But everything else I kick ass, ....most of the time, well yea ok except for that time so and so beat me, yea that was a fluke. I'm bad ass, I dominate.

Reality: This athlete may in fact have a lot of solid attributes, but he's arrogant and unwilling to recognize his shortcomings. Maybe a little insecure about it so he feels the need to boast about his strengths in the gym. Even if he's not actually obnoxious about it, we've all seen this particular gym goer, even in CrossFit. So his mindset is unhealthy. Mindset adjustment: He needs to humble himself and get to work on the areas of weakness. Mindset affects performance. Other people out-performing you in the gym is a positive thing, not a negative one, unless you're just straight out slacking of course. Check the ego, don't let it get in the way of your progress. Be honest and admit where you need work.

Athlete #2:
Perception: I'm really getting discouraged because I've been doing CrossFit for two weeks and everyone is still beating me! I hate being last! This other girl (who's been doing CrossFit for 7 years) ran circles around me the other day! Will I be passing her up in a few weeks? This morning we were doing some presses and another girl pressed WAY more than me! (Granted, she has a lot more muscular frame and is built more advantageously for lifting weights, and I have longer arms and I'm nowhere near as experienced, BUT)....all of this gets me very discouraged and down on myself, because I think I should already be matching the others or beating them, after 2 weeks.

Reality:   I don't know about you but if I am crossfitting for 7 years and a 2 week rookie beats me at anything, I'm not gonna like that and I'm gonna think something is wrong! Clearly this is an unhealthy mindset, and could lead to this athlete constantly beating herself up and having highly unrealistic expectations. It takes years to develop athletic performance, not weeks or even months. Many many people will quit long before they allow the body to truly adapt as an organism. Mindset adjustment: Think long term! Don't compare yourself to others in a negative way. Compete against people who are at a higher level to be sure, but keep it in perspective, ultimately you're seeking to consistently out-perform YOURSELF! That should be motivate you tremendously. When someone else beats you, congratulate them, and then thank them, because if you didn't have that individual kicking your butt, where would you be? How would you even know there's another level? Let it drive you, don't let it discourage you. Mindset affects performance!

Athlete #3

Perception: I'm thinking of quitting CrossFit. I've been at it for about 3-4 months, and I had thought I would have lost more weight by now. I am a little over what all the BMI charts say I should be. I have a girlfriend who can eat whatever she wants and she's super thin. I've lost 3 inches and everyone tells me I am looking really good, but I wanted to lose more and I've plateaued. My deadlift, squat, and press have all doubled. I can run a mile without stopping, and I'm pretty close to my first pullup, but what I really want is to fit into these clothes I've been saving for 5 years. I check my weight and waistline daily, and I thought I'd be steadily dropping.

Reality: If you quit, where does that leave you? What kind of progress will you make then? This athlete is excessively focusing on appearance goals, which are impossible to directly influence, unless you are a surgeon with a scalpel. She's made phenomenal progress, and yet dismisses that as trivial. It's perfectly ok in my book to care about looking good. It's not healthy to obsess over it. The irony is that if you try to design a program around looking good, it ain't gonna work. If you try to "sculpt" out a body in a particular way, you're gonna be frustrated. Mindset adjustment: Focus on performance! Focus on performance! Lift more weight faster, run faster. Increase your work capacity. Set specific goals and put the work in to accomplish them. Do a pullup, 20 strict pushups, 50 burpees in 5 minutes, jump on a 24" box, learn basic gymnastic skills, do a muscle up, etc... Let these kinds of markers motivate you to work harder than ever before to forge a new person. This is a new lifestyle, not a temporary job which has a conclusion in 4-6 months. 3-5 years of consistent training is minimum for truly dramatic changes. When you focus on performance, appearance takes care of itself. The primary goal of your training should be increasing work capacity. Having a body that turns people's heads is a really nice fringe benefit, but it's NOT the main reason we train. If it is, you might want to check your mindset!

Thursday, April 7, 2011

April 8, 2011 WOD (compare to Jan 7th)


2 rounds for time:

50 wall ball
25 burpees
400m run

This one turned out to be pretty tough! Congrats to everyone on this one!

Wednesday, April 6, 2011

April 7, 2011 WOD


Squat Cleans 5 x 5


8 min amrap
8 Box Jump 24/20
8 Slamball 20/10

Tuesday, April 5, 2011

April 6, 2011 WOD


Back Squat


Five rounds:
12 k2e
15 kb swings 53/35

Monday, April 4, 2011

April 5, 2011 WOD

Run 1200m
20 man makers 30/15# dumbbells
Run 1200m

Man makers

Berk & Kozak on today's WOD

Brooke knockin out man makers on today's wod

Sunday, April 3, 2011

Looking forward to this week at the gym!

It's gonna be another great week in the gym, I hope y'all are excited as we are. Couple things I wanted to remind everyone about: 1.) Keep up with your journal, log, diary what ever you want to call it, it is very important. 2.) Nutrition - It is at least 80% of fitness, so maximize all your hard work at the gym by dialing it in. Please ask any questions regarding the ideal diet. 3.) Intensity - We talked about this last week, you can review the article here if you missed it. 4.) Hand maintenance - This is discussed in detail below in a great article from CrossFit Virtuosity. And last but not least 5.) Please start using the Online Scheduler if you haven't already. It is becoming increasingly important as our community grows that we are able to plan accordingly for each class. We want to provide the best possible training for everyone, so help us out with that one. (Hopefully we won't have to implement the after WOD punishment for non-compliance, HAHAHAHA!!!)

Thanks for all of your hard work, we'll see you in the gym.

In Strength

Coach Zach

Here is a excellent article on taking care of your hands.

Hand Maintenance
This portion is from CrossFit Virtuosity:

Calluses are areas of thickened skin caused by repeated friction and pressure. They form to protect the skin and the structures beneath it from injury or damage. While calluses are a layer of protection and a testament to hard work, excessive calluses can be troublesome and lead to injury. For example, when doing high repetitions of pull-ups the excess skin can grind between the bar and the hand and eventually tear away. So it is in our best interest to keep our calluses smooth and shaved down to avoid further complications. There are a few essentials you should have in your gym bag or in your medicine cabinet.

First is a pumice stone. These moon rocks are great for keeping the calluses to a minimum. A few minutes with one of these every few days should keep things under control.

The second thing you want to get is a callus shaver. This tool is a little more heavy duty and is good for especially tough skin. If you have some serious calluses or are the type that only takes care of your hands when things get really bad, then you'll want to invest in one of these.

The next thing you will want to invest in is some good lotion. Personally, I hate the feel of lotion on my hands, so I put it on right before bed. You want to keep your hands moist because the frequent washing and use of chalk will dry them out and when dry skin cracks it is painful.

Here are some other recommendations for callus maintenance tools. The first is the Ped Egg and the second is the Dremel Multipro. Obviously the Ped Egg is a good choice if you don't care what people think of you when they see a pink egg in your gym bag. The Dremel is awesome if you have money to burn or are a hobbyist of sorts and already need one for fine detail work.

This article examines first aid and care for ripped hands and torn calluses. If you train hard doing pullups, deadlifts, cleans and snatches, you will eventually tear open the calluses on your palm. These tips also can be used if you get tears from muscle ups on your wrists or if you open blisters on your feet from running or dancing. The trick is to know how to care for the rips before they put you out of commission so you can get back to training hard as soon as possible.The best defense is a good offense. Wearing gloves is not the answer: learning how to hold a bar is. People tend to overgrip the bar: gripping so that the bar is firmly in the palm. However once there is weight on the bar, the bar will move more into the fingers. If you are holding tightly the bar will move and take the skin with it. Your best bet is to put the bar where it is going to go not where you think it should be.

When lifting or doing pullups, you are going to want to chalk up. Chalk is essential to training. Chalk improves your grip on the bar. Gyms that do not let you use chalk are not places you want to frequent. However, if you are tied into your contract at your globo gym, then I highly recommend buying liquid chalk because it does not leave a dust trail. It goes on wet and dries in 30 seconds and keeps your hands dry for a long time. Also worth trying are products like Tite-Grip. It is more tacky than chalk and if you like that feel then it is a great investment.

Your treatment has several phases. Phase 1 is when you immediately rip your callus. Some people will be able to finish their workout with ripped hands and some will need to stop and address the problem immediately. That depends on what workout you are doing, the severity of the injury and your level of pain-tolerance. Let's say you've stopped temporarily to address the injury. Immediately pack the wound with chalk to stop the bleeding and prevent dirt from getting into the wound. You may want to quickly wrap your hand with tape to keep the tear from opening further.

Once the training is over, please clean off your equipment with some bleach. Most Crossfitters are not squeamish but nobody wants to use bloody equipment. Be considerate. If you are a coach, then you should be following up and cleaning off the equipment again after the athlete takes a first pass. Running a gym requires that you maintain and clean the equipment and wiping off blood and other bodily fluids is a first priority.
Back to the problem at hand (pun intended), Phase 2, cut off the flap of skin with a sterile blade or nail clippers. Clean the wound with soap and water. Now is when you want to get all of that chalk and dirt out. It will sting; close the door so nobody sees you crying.

If you are at your gym, see what is in the first aid kit. You will want to put some disinfectant on the wound. Apply some liquid bandage to the wound to keep it covered on the way home. Holding on to a cold can of beer will help numb the pain.
Phase 3, once you are home you can remove the liquid bandage by applying a fresh coat and quickly wiping it off while it is still wet. Soak your hand in warm water saturated with salt for about 15 minutes. This is extremely painful but great for healing the wound. If you are really hardcore then just pour a fistful of salt into your hand and hold it for a while. Let the wound air dry for a couple of hours until it stops oozing and seeping.

Another great tip I received from my friend Marieka J. is to make a slurry out of ibuprofen and water. "Take Advil tablets and crush them into a powder. Use a drop or two of water and mix in some of the powder to form a paste. Apply to open wound. It's a cheap, but highly effective topical anesthetic. The powder can be kept in a small vial, so you always have it prepared and in your bag."

The Final Phase is the healing phase. When your wound is dry you might consider putting some more liquid bandage on it especially if you are going to use the hand for anything or you can also apply a light guaze wrap. In the evening, put some antibiotic ointment on the wound and cover your hand with a glove or a sock to keep the ointment from getting everywhere. Apply lotion, vaseline, chapstick or antibiotic ointment a couple of times a day to keep the area from drying out and cracking. You should be back to normal in about a week.

It is important to remember that torn calluses are an injury. Whenever you have an injury, you must give it time to heal. Altering your training to focus on lower body exercises is the preferred course of action. However, sometimes competition and personal factors makes it necessary for athletes to train or compete with an injured hand. What are you going to do to protect your hands and keep from aggravating the injury? Wear gloves? No way!

Tape grips. That's the answer. I learned how to make these from the guys at CrossFit Marin and I think they are the cheapest and most effective way to train with torn calluses. We have all tried to simply wrap tape around our hands and had it bunch up and make a mess. This technique will keep your hands safe and allow you to train even with the gnarliest of torn calluses. You might even decide to use these when your hands are not injured just to protect them.
Making these tape grips is sort of like origami so you will want to practice making them until you get it right. But once you do, you will be able to make them in a jiffy and also be able to keep a stockpile of tape grips in your gym bag in case of emergencies.

All you need is a roll of 1.5" Athletic Tape and a pair of scissors.

1. Take a long strip of tape about 15 or 16 inches long. It depends on the size of
your hands. Experiment until you find the correct length. Do not be stingy with the tape because if you make them too short, they will not work. Start long and eventually you will be able to eyeball the exact length.

2. Fold this tape strip length-wise leaving about an eighth of an inch of the sticky
side exposed. Having some of the sticky side exposed is necessary for the next step

3. Take your tape strip and fold it over on itself leaving a little pointed end. The
exposed sticky sides should hold it together.

4. Take another long strip of tape about 13 or 14 inches long. This should be
about 2 inches shorter than the first strip.

5. Fold this new strip over the previous strip. This extra strip acts as
reinforcement and keeps the original strip from splitting in half. Try to cover as much of the first strip as you can right up to the little pointy bit.

6. This is your tape grip. You will want to practice making several of these. Keep
the good ones in a zip-lock baggy in your gym bag. They will come in handy.

7. Using your scissors cut just enough of a hole in the top to put your finger
snuggly through the little pointy bit. Put the appropriate finger through the hole so that grip covers your torn callus. Usually placing the grip over your middle or ring finger works best. Depending on how bad your hand is, you might need to use two or more on the same hand.

8. The end of the grip should come down over the palm to your wrist. Take a
third strip of tape and secure the end of the grip to your wrist with a few wraps around the wrist. Do not wrap it so tight that it cuts off your circulation.

There you have it. Pretty simple really. I hope you find this helpful. Now go do some pull-ups!

April 4, 2011 WOD (compare to Feb 14th)


Power Jerk 3,3,3
Split Jerk 3,3,3

Met-con: (from Feb 14th)

"Swee' Pea"

Three rounds for time:

50 squats
40 situps
30 jumping pullups
20 push press 65/35
10 deadlift 135/95
Swee'pea results

Friday, April 1, 2011

Saturday April 2, 2011 WOD

Two rounds for time:

25 Barbell Thruster 65#
Run 800m
25 Deadlift 135#
Run 800m