Saturday, July 30, 2011

Saturday WOD

Don't forget about the Paleo Potluck Event tonight at 7:30. If you're not sure what to bring or have questions, text or call Tim at 361 737 9473

Today's WOD:

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
Timothy is survived by his wife Megan and one-year old son T.J.


Five rounds for time:

155# Deadlift - 12 reps
155# Hang Clean - 9 reps
155# Jerk - 6 reps

Compare to April 23, 2011

April 23, 2011 Results

Friday, July 29, 2011

Thursday, July 28, 2011

July 28, 2011 WOD

Compare to ...June 5, 2011


800m run
15 dumbbell box clean- (M 30# 24" box, W 15#, 18" box)
15 barbell push press  - (M 95#, W 65#)
600m run
12 db box clean
12 push press
300m run
9 box clean
9 push press

Wednesday, July 27, 2011

July 27, 2011 WOD

Find your 1rm Shoulder Press


Five rounds for time:
300m run
15 wall ball- 20/14

Cash-out: 100 Double Unders or 20 pistols (10 per leg)

Tuesday, July 26, 2011

July 26, 2011 WOD

"G. I. Jane"

100 Burpee Pullups for time

...yes you read that correctly. Bring it.

Monday, July 25, 2011

July 25, 2011 WOD

Strength Day

Snatch Training
  • Snatch lift off
  • Snatch deadlift to power position
  • Snatch pull (hip extension)
  • Snatch high pull
  • Muscle snatch
  • pressing snatch balance (slow movement)
  • heaving snatch balance (dip,drive,catch)
  • overhead squat
  • hang squat snatch 
The idea is to run thru these with pvc, then an empty bar, then put some weight on the bar and do these movements. This is all we'll do today so work hard and give it your best with some load and it'll be an excellent workout.

Saturday, July 23, 2011

The Surprising Truth about CrossFit

What you see in this very short video may surprise you!

Saturday WOD

"Frontal Assault"
20 Bodyweight Deadlifts
Run to pre-arranged point, do 20 burpees
Run to pre-arranged point, do 20 pullups
Run to pre-arranged point, do 20 pushups
Return to gym, do 10 muscle ups on rings

Total run distance is just over 2k

Get hydrated, bring a towel to the gym.
Don't get lost on the route!

Friday, July 22, 2011

Friday July 22, 2011

Skill work:

Handstands & Progressions


300m run
25 DB OH Lunge
5 MB Clean
15 lunge
10 clean
10 lunge
15 clean
5 lunge
25 clean
300m run

Thursday, July 21, 2011

Gym Paleo Potluck Party

Hey folks, join us for a Paleo Potluck on Saturday 7/30 at 7pm. RSVP by commenting here, and/or I'll have a sign up sheet in the gym. Let's coordinate who is willing to bring what. This really should be a blast, and yea I'll turn on the AC!

July 21, 2011 WOD


Front Squat
5 x 5


amrap 9 min

5 Bar Muscle up
50 double unders
5 DB Squat Cleans 40#/30#

Wednesday, July 20, 2011

July 20, 2011 WOD


Split Jerk 5 x 1


Five Rounds:

25 Air Squats
5 Toes to bar

Tuesday, July 19, 2011

Bringing Your Best Part 2

I'm reading a book called Drive by Daniel Pink. The tag line on the front cover is "The Surprising Truth Behind What Motivates Us." I'm finding it very interesting and applicable to CrossFit. The main idea is that there is a wide gap between what scientists know about what motivates people, and what businesses put into practice. Typically human actions arise from a biological drive (food, water, sex), or from external sources of reward and punishment. Corporations and employers try to get people to behave in certain ways by using the second drive, which is usually some form of carrot (reward), or a stick (punishment).

But there is a third drive that motivates human behavior. This occurs when we do something for no apparent reason other than pure enjoyment. The activity itself IS the reward. This is intrinsic motivation. We are not looking for any external outcome, not expecting or seeking any monetary reward or "carrot." Sounds familiar to me!

The interesting thing about this is that what scientists and researchers find is that when extrinsic motivators are used to encourage behavior, it not only doesn't work all that well, it often decreases performance. It narrows our focus, and restricts our experience. There are numerous studies cited in the book. Try to pay people to do a certain thing and they won't want to do it anymore. Try to fine them for doing it, and they'll do it more often. People do better when they feel self-directed and are doing something simply because they want to, not because they feel compelled to.

In other words, if you started doing CrossFit to get some really specific outcome, that's fine, and that can certainly motivate you. BUT, if you're doing it for it's own sake and engaging yourself fully in the process, you are more likely to achieve that outcome that you want. In fact, that outcome may end up being less important than it originally was. Instead you may find that you are just really enjoying what you're doing, and your experience, your attitude will evolve. You will reach that zen-like elevated state of performance some athletes call "flow."Coach Glassman has made this exact point in the past.

"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." -

So have a set of goals, have them written and specific, but stay flexible. Be wiling to rewrite them or make adjustments as time goes by. Keep it fluid. Your expecations will change as you get deeper into your CrossFit experience. You will realize that things take significant amounts of time. Enjoy the process, and let your satisfaction and fulfillment come from being in the gym, being part of a community, and growing and developing patiently.

July 19, 2011 WOD


Snatch 5 x 5

Met-con:    (compare to May 20th, 2011)

amrap 12 min

9 SDHP 65#/45#
9 Ring Dip
9 slamball 10#

Monday, July 18, 2011

July 18, 2011 WOD

1000m run (click here for map of route)
10 hspu
10 L pullup

500m run (just go 50 meters further on our usual 400m route)
8 hspu
8 L pullup

300m run
6 hspu
6 L pullup

Saturday, July 16, 2011

Missing In Action

I know it has been awhile since I've sweated with you guys, but I have been keeping an eye on the website. And just wanted to say CONGRATULATIONS! to all of those who are putting what Coach Tim wrote about last week into action. I can see PRs being crushed, body composition changing form, confidence and a great sense of community being built at SeaCity CrossFit. To all the new members I hope to meet y'all soon and pay attention to those around you doing things right, they are the evidence CrossFit is based on! Go out and show others you care about what you are doing, they will be amazed, and show they can do it too!

Here is an awesome video by SICFIT featuring the South Central Regional Competition. Listen to the words carefully, they are profound.

So post some comments about the video and CrossFit in general, how it has made you feel, changed your life, etc. You never know how your thoughts or story may inspire someone else.

Keep up the hard work, and I promise to make it over there soon. I've been on a long awaited vacation for the last 7 days, and will be at the College Station Refinery Industrial Fire Academy the next 5. Gonna be HOT! But who needs A/C right Tim...

In Strength

Coach Zach

Friday, July 15, 2011

Saturday WOD

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.


50-40-30-20 and 10 rep rounds of:

■Wall ball shots, 20 pound ball

■Box jump, 24 inch box

■Kettlebell swings, 1.5 pood

July 15, 2011 WOD


Double Unders & Sit-ups

50-40-30-20-10 rep rounds for time

Thursday, July 14, 2011

July 14, 2011 WOD

Strength Day

Deadlift 3 x 3

Overhead Squat 3 x 3

pam tuning up that overhead squat

Wednesday, July 13, 2011

Scheduling announcement

SeaCity CrossFit members,
I need your help. In the interest of providing a quality experience for everyone at the gym, there are a few things we need to do, and it will take some teamwork and cooperation. The maximum capacity for each class is 10. This is the tipping point where everyone has adequate space, equipment, the workout can flow at a reasonable pace, and everyone can get the attention they deserve. We all have to use the online reservation system to reserve your spot in class. If more than 10 people show up for the workout, those who have not reserved will be bumped into the next class. It's very easy to reserve your spot online. You can even do it on your phone. There is an online waitlist also, because often people will book a reservation and then not show up. Many businesses will charge you a fee for late cancellations. I do not, but I do ask that you avoid making a habit of it. If you show up on standby and someone either no shows or is more than 5 minutes late, you are free to jump in. The system is set up so that you cannot make a reservation when the class start time is less than one hour away, so make sure and do it early. Also if you've booked a class and you know you can't make it, please go in and cancel it, as that will free up a spot for someone on the waitlist.
 One final note: Please make every effort to be on time, or even 5 minutes early. If you show up more than 5 minutes late, the class will already be in progress, and there is a chance you'll lose the spot.

Please understand that these steps are for your benefit, and are designed to prevent overcrowding and to ensure safety. Thanks for your cooperation!

Coach Tim

July 13, 2011 WOD

General warm-up:

skip rope 200x or do 50 double unders
20 hip swings lateral
20 hip swings front to back
power skip 200 ft
hand walk 50 ft

Run 1 mile for time:

Let me qualify this by discouraging you from going all out, if you have do not have the foundation of fitness for it. If you're not sure then approach me and we'll discuss it. This falls under the umbrella of taking responsibility for your fitness. If you're not ready or have not been training long enough, and you throw yourself into this you risk an injury which can set you back. Curb your enthusiasm and be smart. With that being said, if you ARE ready, then I fully expect you to put your foot on the gas and not do one iota less than you're capable of. Do the right thing.

After the mile, time allowing...

8 x 100 meter tempo runs.

Emphasis on "tempo." These are not sprints. The first 20 meters are just getting up to a good stride, the next 20 are just maintaining that stride and feeling your way into some good smooth running technique. Near the midway point you pick up a bit of speed and then smoothly shut it down over the last 10 or so meters. My advice is for you to stay within yourself on these runs. It's not a race, it's training. Let it serve that purpose. With that being said, we are running fast, not jogging.
Congrats Joseph! That record is not gonna fall for a while!

Tuesday, July 12, 2011

July 12, 2011

Today we will do the mainsite wod from July 2nd. (from Your assignment is to do the wod, post your time here, and then go look at some of the times posted to the comments on the mainsite, to see how you stack up. Share your thoughts here.

Three rounds for time of:

135 pound Front squat, 12 reps
12 Burpee pull-ups

Sunday, July 10, 2011

July 11, 2011 WOD

General Warm-up:

Med ball throws

Squat to chest pass 20 reps
Granny Toss
Russian Twist
Overhead toss (with a step)

Clean Progressions with pvc

Clean pull
Rack delivery
Muscle clean
Scarecrow clean
Clean Pull under
Tall clean
Hang power clean


Squat Clean 5, 5, 3, 3, 1, 1

Conditioning:  1 minute drills

Max pushups , squats, pull-ups, situps all in one minute each, 2 min rest between exercises

Just a very cool pic from
Youth Summer Camp

Regular CrossFit classes

Saturday, July 9, 2011

Bringing Your Best

Unlike many other training programs, CrossFit fosters a sense of honor and pride among its participants. It's not just something we do, it's not just a trip to the gym and a hard workout. It's embracing a set of values, and agreeing that this is a code worthy of adhering to.  The sense of community and camaraderie that mutual hardship brings about is unmatched by any other type of training. We train hard, really hard, and we compete really hard. Competition is the key that unlocks high performance output.

A major part of this code is taking ownership of your fitness and knowing that you control the outcome. CrossFit does not employ personal trainers. If you want someone to count your reps, hand you the little vinyl dumbbells and check to make sure you're in your target heart rate zone, you're in the wrong place. But if you want to learn how to move correctly, how to harness your true absolute functional human power, how to increase your work capacity, if you want to be immersed in all the correct protocols that elite training systems have known and been using for years, and have an intelligent experienced coach guide you in the process, then CrossFit is for you. There is no fluff here or bs, we get to business, but yes we have a heck of a lot of fun doing it.

When you take ownership of your fitness you learn to stop blaming external sources for your lack of progress. You know it's all on you. Are you tracking your performance? Do you keep records of your lifts and your met-cons? Do you have a set of goals, either in your head or written down? If you don't, then you have to ask yourself, "Why am I training?" And then really attempt to answer that question. If you have a compelling reason to train, and there are many great reasons, then you need to get your act together, get a journal, and stop jacking around and wasting your effort. Focused, directed effort is going to accelerate you forward.

Some of this may sound harsh, but it's a harsh world and we must learn to be strong and step up and carve out our place in it. CrossFit encourages this kind of strength, not just of body but of character as well. What do you do when no one is watching? If you are working out alone, do you kid yourself and skip reps or cheat the movements? Do you count half reps, do you start moving before the clock starts and get another rep after it stops? Do you move through a full range of motion and "no-rep" yourself if you're unsure? Ask yourself these hard questions. Do you want to seem to be the gym bad-ass, or do you want to be the bad-ass? We all have seen both and we know the difference don't we? We all want to win, we all hunger for achievement. But if you're doing any of the above you're only fooling yourself and claiming a hollow victory. Get real.  Be one of those people in the gym that everyone points to and says, "that guy (or gal) NEVER cuts a corner." 

Why are you training? Ask yourself and examine the answer closely. What drives you? Then let it sink in really deeply that it is up to you to get where you want to be. Want a rewarding experience? Set some goals and knock a few of them out. The feeling of accomplishment is deep and lasting. Be patient and stick with it.
Don't want to keep a journal? Fine, then post your comments to this blog after every WOD. How hard is that? Do you perform better when you're being encouraged and people are cheering and pulling for you? Then you do the same for others, even if you're out of breath and exhausted. Make a point of it. It's what CrossFit is all about.

And no, I'm not turning on the AC.

Friday, July 8, 2011

Saturday WOD (compare to March 5, 2011)

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 (or 150 singles)

July 8, 2011 WOD


Deadlift 5 x 5


amrap 12 min
6 barbell inverted row
8 sdhp 45/75
10 walking lunges
12 slamball 10#

Thursday, July 7, 2011

July 7, 2011 WOD


For time:

Run 400m
50 Kettlebell Swing 25/45
50 Box Jump 18"
50 Double Unders
50 Hang Power Snatch 35/45
Run 400m

Tuesday, July 5, 2011

July 6th, 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

Sunday, July 3, 2011

Independence Day WOD

There will only be one workout Monday July 4th. This will be a beach workout at 5pm on Padre Island. Go down Park Rd. 22, left on whitecap, drive South on the beach toward Bob Hall, look for us roughly halfway between Whitecap and the Bob Hall pier access road. I'll have an American flag flying high, you can't miss it.

Bring your beverage of choice.

The WOD:

Depends on the head count, but it will go something like this. Two teams head in opposite directions and go 500m down the beach and then return. Each team will be carrying heavy objects which they can distribute amongst themselves as they see fit. When the entire team has returned to the start, they can set the load down and trek straight into the dunes to retrieve a flag. The flag is checkpoint 2, and all team members must arrive there before advancing. Once all have arrived, and the flag is retrieved, the team can send it's fastest two members to get back to the finish line first. The two must return together.  Returning first with the flag earns that team additional points, which they can cash in as burpees. Once back at the finish line, each team must complete a total of 30 burpees per member, though the minimum per member is only 15.

The more participants the merrier, bring a friend with you, but make sure they sign the death waiver. Your only entry fee is bring something for the bbq afterwards!

Good Luck and see you there!

Friday, July 1, 2011

July 1, 2011 WOD

Skill work:

Muscle up practice


Five rounds for time: Men 40#, Ladies 20#

2 TGU R (maintain the kettlebell overhead and move right into your lunges)
8 OH KB Lunges R
8 OH KB Lunges L
15 hands-off pushups

Once you begin the TGU you don't put the kettlebell down until you've completed all your lunges, and then you'll return to the ground by reversing the TGU as usual. We'll do stationary lunges on this WOD.

Reminder: Make plans to beach it at 5pm on the 4th. The tentative plan for now is to meet just south of the Holiday Inn, at Whitecap. Sign up sheet is in the gym. WOD will be followed by BBQ and other refreshments. Failure to appear at this event will be penalized severely the following week!