Tuesday, May 31, 2011

May 31, 2011

Compare to April 18, 2011

50 squats
20 KB Clean & Press (10 L, 10 R)
20 KB Snatch
20 KB Clean & Press
20 KB Snatch
50 squats

Sunday, May 29, 2011

Memorial Day WOD

For Memorial Day there will only be one WOD at 6pm. Reserve your spot online please!

Team WOD

Teams of 2. Each team member will run thru the course twice. Select a team member to go first. When done they simply "hand off" and second team member goes, while the first one either rests, cheers, or lays out face down in exhaustion.  Upon completion, second team member hands off, and first one runs thru a second time. The team crosses the finish line when both have run thru twice. First team to cross the finish line wins.

Run 400m
20 Deadlift 135/95
15 Push Press 95/65
10 OH Squats 95/65
5 Clean & Jerk 135/95
3 Muscle ups
Run 400m

Wednesday, May 25, 2011

May 26, 2011 WOD

Met-con: (compare to April 20th)

"You gotta tabata"

3min slamball
3min thrusters
3min box jump
3min situps

Score total reps.

Results from April 20, 2011

Monday, May 23, 2011

May 24, 2011 WOD (compare to April 29th)

Reminder: Foam roll class with Dr. Harris at 6:45. As Dr. Kelly Starrett says "Every human being should be able to perform basic maintenance on themselves." Here's your chance to learn how to maintain your tissues, improve your mobility, recover faster, and improve performance with something simple you can do every day for less than 15 minutes. Be there!


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

Results from May 24, 2011

Results from April 29, 2011

Sunday, May 22, 2011

May 23, 2011 WOD


Front Squat 5 x 3

Met-con:  (compare to 12/14, 3/4, and 5/2)


400m run
40 squats
30 situps
20 pushups
10 pullups

Take a look at your previous times and the details, so you can compare. This will be a great way to measure your overall improvement.

Saturday, May 21, 2011

Foam Roll Class

Tue, May 24th immediately following the 6pm class, Dr. Curtis Harris of Airrosti treatment center in Corpus Christi will provide an expert hands-on class on the uses, benefits, and techniques of foam rolling at SeaCity CrossFit. This will definitely be worth making time for, you don't even need to bring your own foam roll, and there is no cost to SeaCity CrossFit gym members. The class will take place at 6:45pm. If you're doing the 6pm workout, you can simply attend the foam roll class immediately following the WOD. Don't miss it!

May 21, 2011 WOD

Well since the Four Horsemen of the Apocalypse don't appear to be coming, I guess we'll do some CrossFit today what do you say?

For a fascinating (and short) article on that topic click here. Never ceases to amaze me how gullible and weak-minded so many people can be. Defies comprehension.

Four rounds:

4 L-Pullups
8 Thrusters 115#
12 Toes to bar
16 Burpees

Kyle Millerd aka "the specimen"

Friday, May 20, 2011

Wednesday, May 18, 2011

May 19, 2011 WOD



225# Deadlift

Get some!

lawrence aka "law"




May 18, 2011 WOD

Your workout for today is to exercise your brain and read this:

A few thoughts for today:

CrossFit is "open source." The spirit of CrossFit as put forth by its founder Coach Glassman, is that the best practices and methods of training are to be shared, as this leads to a community that mutually benefits from the collaboration. In this spirt, I post every single workout that we do at SeaCity CrossFit. Anyone, anywhere can use this information or try out these methods. All I ask is that if you copy an original workout, show enough honesty and respect to give credit where it's due and not try to pass it off as your own. That's called plagiarism. By the same token if I use workouts from other sources I give them credit.
    With that being said there are gyms and coaches, sadly, who take the attitude of trying to hide their methods, and are reluctant to post workouts. This goes against the concept of "open-source" practices. If you have something great, and you're a confident coach, you'll freely share it, without fear. A good coach who is confident in his or her skills and ability knows there is no downside to sharing, it benefits everyone.  What makes a good coach is his/her ability to communicate, to listen, to insist on proper movement and not be lazy about seeing flaws and correcting them. A good coach is engaged, focused and pro-active. Hiding or guarding all your methods and practices is not a sign of greatness or expertise. It's a sign of small mindedness and paranoia.

Monday, May 16, 2011

May 17, 2011 WOD

Today is the perfect example of the type of WOD where you need to have a training journal. I really think this subject must be going in one ear and out the other. But believe me Tim and I do not harp on a subject unless it is effective, efficient, and imperative. This is not a difficult task but has major returns. A small log book, journal, phone app, or the comment section on this website is all you need. If you won't take Tim and my word for it then ask some of your fellow CrossFitters who keep a training log. I am sure they will echo our sentiments. This is a big step in taking ownership in your training and moving toward your training goals. While we as trainers try to make the right recommendations regarding weights to use and such, it is much more accurate if you know exactly what you should be using to push your intensity based on past training. That way we know exactly where you were, and can help if needed with what you should be training with at that time. So at least entertain me for a month or so, give it a try, if you don't find it valuable then stop doing it. Either way let us know if you like it, hate it, find it too difficult to keep up with or whatever the case may be. Keep up all the hard work I love seeing everyone in the gym pushing their selves and each other outside of that cozy comfort zone.

In Strength,

Coach Zach


Deadlift 5 x 3

The following is an excerpt from a CrossFit Journal article by Mark Rippetoe. He's as good an authority on lifting as anyone I've heard of anywhere.

Here are some basic precautions that need to be followed for safety. (when attempting a heavy lift)

1) Don’t be stupid.

Don’t lift if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy.

Learn to recognize the difference between greed and ambition, and be merely ambitious.

3) Don’t be pig-headed.

If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.
Great advice. Follow it.

Met-con: compare to both Jan 26th, and March 7th

20, 15, 10, 5
Hurdle Burpees

May 16, 2011 WOD

Push Jerk 5 x 1

This means five heavy singles. Gradually add weight to the bar until you are at a heavy load. If you've no idea what your max jerk is, you'll spend this time finding that out. Challenge yourself, take it seriously, take your time, treat it as a bona fide workout unto itself and you'll derive all the benefits. Here is a sample progression for those of you who may be unfamiliar with how to work your way up in weight.

For an athlete whose maximum jerk is around 150#, after a general warm-up:

Set 1: 6-8 reps @ 65#
Set 2: 4-6 reps @ 85#
Set 3: 3 reps @ 115#
Set 4: 1 rep @ 135
Set 5: 1 rep @ 145
Set 6: 1 rep @ 150
Set 7: 1 rep @ 150
Set 8: 1 rep @ 155

From set 4 on, we would expect to take at least 90 seconds to rest between sets. The deeper into the workout, and the heavier the load, the longer the rest interval.

Met-con: (compare results to May 4th)

1/2 Tabata

Push Press
4 min push press
4 min squat

Friday, May 13, 2011

May 14, 2011 WOD

After the warm-up, learn jiu jitsu sit-ups, do 2-3 sets of 8-12 reps.

"Blew by you"

300m run, then five rounds of:

12Slam ball 10#
25 Sit-ups
20 Power Snatch 65/35
15 Box jump 24/18
10 K2E

Finish with 300m run....

PS: If you've been wondering about what role your diet plays, and what to do to "lean out" and perform better, this article re-posted by Zach, and originally from whole9life.com is spot on, I disagree with zero in it. If you REALLY want to see changes, this is the thing to do!

Click here for the secret to success!

May 13, 2011 WOD

Sorry for the delay with this post. Blogger has been down most of today!

Sandbag Carry 1 mile

Big Dogs - 80#
Pack - 60
Porch - 40
Pups - 20

Git 'er done!

Thursday, May 12, 2011

May 12, 2011 WOD


Five rounds for time:

5 OH Squats 95#
10 Pullups
15 KB Swings 53#
30 Dbl Unders

Tuesday, May 10, 2011

May 11, 2011 WOD


Cleans 135/75
Ring Dips

Full squat cleans are Rx'd when doing Elizabeth

May 10, 2011 WOD


5 x 3 Push Jerk


Three rounds for time:
50 double unders
25 "hands off" pushups

Monday, May 9, 2011

May 9, 2011 WOD

Strength (and skill):

Front Squat 5 x 1

This is 5 single heavy attempts, with 2-3 minutes rest between efforts. It is important to treat these strength pieces with lots of respect and give them their due quality effort. Don't be in a hurry or rush thru this. Take your time and make it mean something. Give it your best. Strength is the foundation for future results.

Do yourself and your fellow trainees a favor and post the amount you lifted here to the comments. Not doing that is depriving yourself and others of your contribution. When you don't post any time, comments or load lifted here, the community does not grow or benefit. Your participation is vital.


9 min amrap

12 wall ball (20/10)
9 pullups

Saturday, May 7, 2011

May 7, 2011 WOD

Six rounds:

300m run
16 lunges with oly plate held overhead 45/25
10 ring pushups
8 ball slams 10#

Thursday, May 5, 2011

May 6, 2011, WOD


5 x 5 Squat Clean

Today we will spend the entire session carefully progressing up to 5 sets of 5 repetitions, taking care to rest adequately between sets, and give the best quality effort possible on these lifts. This will make for a great workout. There will be no metabolic conditioning scheduled today so you don't have to hold anything back or be in a hurry. Each of these sets should be a heavy enough load to present a challenge.

May 5, 2011 WOD

"Nasty Girls"

Three rounds for time:
50 squats
7 muscle ups
10 Hang Cleans 95/135

Post time, load, subs, and thoughts to comments!

Wednesday, May 4, 2011

Rest & Recovery

Take a moment to read through this excellent article by the founder and architect of CrossFit, Greg Glassman. He gives some great insight on the topic of recovery. Give that a read thru before continuing below.

Ok now that you went and read that, (you did go and read that right?) ...here are a few of my thoughts to add to the subject. Glassman's points are well taken. You're not going to rest yourself into elite fitness. Let's not forget that intensity is the single most important variable associated with favorable adaptations to exercise. In other words, every thing you say you want from training, you are only going to get if you get OUTside your comfort zone. I'd rather be having to hold an athlete back from pushing themselves too hard and too often, than to try and push and prod one who resists the discomfort. The discomfort is your payoff zone.

With that being said, it is possible to overtrain. When I write the workouts for the week, I don't expect any single individual to do them all. So I try to mix it up to ensure that everyone gets a good mixture of elements, regardless of what days they might attend. So I expect you to take days off. I do not expect you to do nothing on those days off however. An active recovery is superior to a passive do-nothing recovery day off. Some activities that promote circulation, mobility, flexibility, and movement are effective. Examples include foam rolling, stretching, swimming, hot/cold therapy, ice baths, mobility wod, and massage. The typical CrossFit prescription calls for a 3 days on, 1 day off pattern. This is great, but may not work all that well for the typical workweek. You can experiment with a pattern that fits your schedule, but you want to try to train for 2 or 3 days in a row to produce a sufficient stimulus. You might try MWF, (off Th) Fri Sat, (off Sun). Or you could train Tue/Wed/Th (off Fri), Sat/Sun. (off Mon). You could even spread your rest over several weeks, using a 5,4,3 pattern. Week one you train 5 days, week two you train 4 days, week three you train 3 days. The most important thing is listening to your body, and know when you need to pull back a little bit. Yet another method would be to simply train 4 or 5 days week, for 3 weeks in a row, and on the fourth week simply cut back on the intensity by about 50%.

So get your rest, but keep it active, so that when you get back in the gym, you are firing on all cylinders and you have that high level of enthusisasm to give it everything you've got.

May 4, 2011 WOD


Snatch - work up to 5 x 5 if you have acceptable technique. If not, reduce the load and work on the movement.


1/2 Tabata

4 min push press
4 min squat

Sunday, May 1, 2011

May 2, 2011 WOD


Run 400m
40 squats
30 situps
20 pushups
10 pullups

This is a short fast sprint. After completing it, we'll work on pulling strength.

10, 8, 6, 4, 2 of the heaviest pullups you can do.

Adjust the load by either adding weight to your body with a vest, dip belt, or a dumbbell between your legs, or reduce the load if necessary by using the appropriate band. Each set should be near the limit of what you can do.