Friday, September 30, 2011

Beach Workout

Remember the gym is closed tomorrow, Saturday October 1st.  Padre Island will be our gym for the day. Time to get "out of the box" and get real, get functional, and enjoy some real world fitness.

Where: Padre Island, exit whitecap, go South towards Bob Hall. This means take a right onto the beach. You will see two SeaCity CrossFit banners. First workout starts at 10am sharp so you might want to make sure and be on time!

When: 10am sharp!

What: Three tested and approved team WOD's. Stuff we don't normally do in the gym. Fun and as always, scalable.

I could use a couple volunteers to help with keeping score, taking pictures, filling sandbags, and general organization stuff. A couple of shovels would be good, if you have one bring it.

There will be a group leaving at about 9am from the gym if you are directionally challenged, or if you would like to be of assistance loading up gear.


Sept 30, 2011 WOD


OH Squat 5, 5, 3, 3, 1, 1

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

To get all this done in one hour you'll have to be focused and work briskly. Go heavy!

Thursday, September 29, 2011

Sept 29, 2011 WOD

Compare HERE

After with:

15 Hanging Pikes (strict toes to bar)
15 Back Extensions (with a 3 second hold at top)

Three rounds for time of:

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

Wednesday, September 28, 2011

Sept 28, 2011 WOD

Run 800m*
20 box jumps 24/18
10 K2E
Run 400m*
15 box jumps
15 K2E
Run 200m*
10 box jumps
20 K2E

*optional big dogs Rx plus....sandbag or vest

Tuesday, September 27, 2011

Sept 27, 2011 WOD

Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.

On that note...

Snatch Progressions


Tabata Soup
3 min squats
3 min pushups
3 min ring rows

Monday, September 26, 2011

Sept 26, 2011 WOD


Sumo Deadlift

Met-con: compare to here

7min amrap
7 wall ball 20#/14#
7 ball slam 10#

Saturday, September 24, 2011

Saturday WOD

Straight from this year's CrossFit Games...

5 muscle ups
10 Deadlift 245#
15 GHD Situps
50m run
5 muscle ups
10 deadlifts
15 ghd situps
100m run
5 muscle ups
10 deadlifts
15 ghd situps
150m run
5 muscle ups
10 deadlifts
15 ghd situps
200m run

Friday, September 23, 2011

Sept 23, 2011 WOD


Dumbbell Push Press
5, 4, 3, 2, 1


2 rounds for time:
20 burpees
40 hand release pushups
60 air squats

Thursday, September 22, 2011

Sept 22, 2011 WOD

Skill work:

At some point, everyone in the gym has uttered these words, "man I need to work on that!" Well here's your chance.  Pick a skill or a lift that you want to improve on and let's spend the first 30-45 minutes working on it. If you don't have something you want to work on, or you just don't know, then I'll have something for you. Some typical examples are double unders, muscle ups, pullups, ring holds, snatches, GHD situps, jerks, hspu, etc... It can be anything you want to improve on.

Met-con:  (from Friday Sept 16th)

Five rounds for time:

35 double unders
run 200m

Go HERE and read the comments, and compare your performance to others.

Wednesday, September 21, 2011

Sept 21, 2011 WOD


Weighted Pullups 7, 7, 5, 5, 3, 3


Four rounds for time:

25 Kettlebell Swing 53/35
25 Ball Slams 10#

Tuesday, September 20, 2011

Sept 20, 2011 WOD


Snatch Balance 5 x 5
Shoulder Press  5 x 5


300 double unders for time

Monday, September 19, 2011

Sept 19, 2011 WOD

Compare to July 11, 2011

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

Saturday, September 17, 2011

Fight Gone Bad

Fight Gone Bad, .....went very well. All who participated and/or donated, a big thank you for your support.

Friday, September 16, 2011

Sept 16, 2011 WOD

Skill work/buy-in:

TGU's - 10 each arm, work your way up to your max

Met-con:  amrap 10 min

3 - Clean & Jerks 155/115
15 - burpees

Thursday, September 15, 2011

Fight Gone Bad 6

Folks, let's get together and put out a good showing for this. Immediately following the workout we will hold a paleo bbq. Bring your fighting spirit, a six pack of gluten-free beer, your wallet, and your appetite. $25 gets you in, and ALL the $ goes to the Special Ops foundation below.

This weekend marks the 6th annual Fight Gone Bad fundraising challenge for our fallen military personnel and their families. Fight Gone Bad is a very taxing CrossFit workout in which athletes perform 5 separate exercises in one minute intervals for three rounds. The annual event is held at CrossFit affiliate gyms across the country where thousands of athletes compete against/and with each other in support of our brave men and women.

In years past, the money raised has gone to the Wounded Warrior Project. However, following the August 6th helicopter crash which killed 30 Americans, 25 of which were special operations personnel, all donations will go to the Special Operations Warrior Foundation. Their mission is to provide the, "surviving children of fallen warriors with a full college education, including tuition, books, fees, room and board, and a computer and printer." The foundation also "provide immediate financial assistance to the families of severely wounded special operations warriors."
Warmups at 10am, first heat at 10:30! Be there! You don't have to do the workout to show up and donate! Any amount is appreciated.

Bring something yummy for the bbq!

Wednesday, September 14, 2011

Only 4 Rounds

Thursday September 15, 2011

4 Rounds:

400m run
30 Double Unders
8 Muscle ups

From Wednesday: Ben gets 245 overhead. This is his first time ever doing jerks.

Ready position...




Stand ....well done!

Tuesday, September 13, 2011

Compare to July 6, 2011

"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

Monday, September 12, 2011

Sept 12, 2011 WOD

Escalating Intensity

  • power snatch 95/65
  • HSPU*
  • back squat 95#
Do one rep of each, then 2 reps of each, then 3 reps of each, 4 reps of each , then 5 reps of each. Then immediately start back over at 1 and repeat. Do this for 3 complete cycles, in the minimum time possible. 

*sub pushup or pike pushup if necessary

Saturday, September 10, 2011

Saturday WOD


Overhead Squat - 7 @ 65%, 5 @ 75%, 3 @ 85%

Met-con: "Elizabeth"
(compare to Jan 14, or May 11)
135# Squat Cleans
Ring Dips

Friday, September 9, 2011

The truth about abs...

A very common question I get is: "Tim, what exercises should I do for my abs?" or something along those lines. "Should I supplement my daily workouts with additional ab exercises? Which ones are best? How many reps should I do? etc... How do I get ripped abs?

You need to understand that you can't remove the layer of bodyfat that's covering your abs by directly targeting the abs, although the popular media bombards you with constant nonsense to the contrary. So although when you do ab exercises, you "feel" the burn in your midsection, and later you're sore there, you've really wasted your time. The fat ain't goin anywhere, unless you start cutting out some of those starchy, insulin-spiking carbs you're eating, such as bread, cereal, pasta, tortillas, rice, etc...

Don't take my word for it though. Coach Charles Staley out of Las Vegas is a great source of no nonsense information on training. He's written a really good article on the subject (don't worry it's short) so take 5 minutes and read it, and you'll know the truth.

Sept 9, 2011 WOD

Summer Solstice WOD (from June 21st)

Click HERE to see your previous time.

800m run
75 Double Unders
30 situps feet anchored
600m run
75 DU's
30 situps
300m run
75 du's
30 situps

Thursday, September 8, 2011

Sept 8, 2011 WOD

"Carbohydrate is driving insulin is driving fat" 
 - George Cahill, former Harvard prof of Medicine-


Barbell Complex - 10, 8, 6, 4, 2
  • deadlift
  • hang power clean
  • front squat
  • push press
Time is somewhat irrelevant other than a precise 2 min rest interval. Ramp up the load up gradually, post loads to comments. All the sets should be challenging, not just the last one.

Wednesday, September 7, 2011

Sept 7, 2011 WOD

"If you don't exercise, you are broken." Robb Wolf

Skill: Kipping


3 rounds for time:
400m run
21 Kettlebell swings
12 pullups

Tuesday, September 6, 2011

Sept 6, 2011 WOD


Front Squat 7, 7, 5, 5, 3, 3


7 min amrap
7 wall ball
7 slam ball

Monday, September 5, 2011

Labor Day WOD

Five Rounds:

200m sprint

3 muscle ups

5 Burpee box jumps 24"/18"
(start with a burpee on one side of the box, jump on the box, jump off to the other side, turn to face the box do a burpee. We will count these as over-and-back being one rep.)

10 Sandbag Lunges (stationary)

Saturday, September 3, 2011

Saturday WOD

"The Spartan 300"

25 pullups
50 deadlifts 135/95
50 pushups
50 box jumps 24/20
50 floor wipers
50 clean & press kb 36/26
25 pullups


Thursday, September 1, 2011

Upcoming Events


1. Beach WOD!

When: Saturday, October 1st. 10:00am
Where: 1/2 mile south of Whitecap Blvd on Padre Island

Make plans, don't miss it. These "out-of-box" workouts are a blast. The more people we can get out the better. BBQ and hang out afterwards.

2. Olympic Lifting Seminar!

When: TBA (soon)
Where: SeaCity CrossFit
This is an opportunity that you really want to take advantage of. But only if you want to improve your olympic lifting skills, and learn from some of the best, most seasoned coaches available anywhere. Ursula Garza, USAW Senior Int'l Coach, and Chad Vaughn, two-time Olympian, (2004, 2008, and preparing for London 2012),  and 2011 Nationals Gold Medal winner will be at SeaCity CrossFit for the express purpose of teaching a relatively small group of people the fundamentals of the snatch and clean & jerk. This will be a one day seminar, 8 hrs. There is LOTS of time for you to lift and have their eyes on you, and make corrections and tweaks. We also will likely have lunch as a group which is also a lot of fun. Stay tuned, more to come on this!!