Saturday, June 30, 2012

June 30th, 2012





600m run
7 weighted pullups 50#
9 walking lunges with 2 - 50# db's (or 2-53# kb)
11 thrusters with 50# db's or kb's


Work up to a 15rm OH squat

Work up to a 15rm thruster

Friday, June 29, 2012

June 29, 2012




5, 5, 5
75, 80, 85%


40 squats
30 Kb swing 53/35
20 pushup
10 Kb snatches 53/35 (5L, 5R)

Thursday, June 28, 2012

June 28, 2012


Skill buy in:
200 DU's


18 Dumbbell Split Cleans 30/20
200m shuttle run
14 DB Split Cleans
400m shuttle run
10 Split Cleans
500m shuttle run

Wednesday, June 27, 2012

June 27, 2012

Nutrition is the Foundation!


Press 5, 5, 5
75, 80, 85%

6 CB Inverted row (barbell or rings, elevate the feet 12")
6 Burpees

Tuesday, June 26, 2012

June 26, 2012

"Kelly" (compare to Aug 24, 2011)

Five Rounds:

400m run
30 box jumps 24"/18"
30 wall ball shots 20#/14#

The Day's Results *air temperature 104, heat index 109*

Monday, June 25, 2012

June 25, 2012

Are you getting enough sleep?

Click HERE to find out!


It's time to start a new strength cycle! If you're keeping up it's time to nudge the weight up just a little bit.

Squat 5, 5, 5
75, 80, 85% of your 1rm.

Run 300m, then,
15-12-9 of:
Power Snatch 100#/85#
KB Clean & Press 53/35
finish with 300m

The Day's Results

Sunday, June 24, 2012

Rest Day Thoughts

In Search of Soreness

Why do you train? The word "results" is so over-used in the world of training, it has become a tired cliche. But I assume you are not expending all this energy without some outcome in mind, even if you only have a vague idea what that is, or even if the reasons you are training are evolving, which is normal. I am going to go out on a limb here and assume that if I were to ask you in casual conversation, why you train, why you work out so hard, you would be very unlikely to say, "Oh I just do it to see how sore I can get!" 

And yet time and again trainees of all levels measure the effectiveness of their workouts by how devastatingly sore they get. Time and again I hear people in the gym or see their facebook posts celebrating how crushed their abs are or how they can't move their arms to wash their hair, or they can barely walk up the stairs etc...
As if the workout can be considered a resounding success based on that fact alone.  

The effectiveness of a workout is measured by how much it improves or increases the qualities you're trying to develop, not by how much pain you're in afterwards. 

 (Yes you should know what qualities you're trying to develop! Do the ten general physical skills come to mind?) If I'm trying to get stronger I'm going to know I'm making progress when I'm putting more weight on the bar for a given rep scheme within a given time frame. This outcome is entirely independent of any soreness. If I've been trying to lean out and reduce bodyfat, I'm going to measure my progress by the appearance of greater muscle definition, a reduction in my waistline measurement, and a reduction in skinfold thicknesses. That's progress. Wrecking my abs so I can barely cough without pain is meaningless, and probably a colossal waste of time as well. If I'm trying to improve my cardiorespiratory endurance, I will measure my progress by my 5k and 10k time, for example.

Getting really sore independent of any measurable improvement in fitness has no meaning. 

It is merely a side effect that your muscles have been damaged and are in a state of repair. Do yourself a favor and focus on achievement, not the after-effects of your workout. Put soreness in its proper place, a side effect of hard work, not the goal itself. 

Often the reply I hear when counseling some trainee on this point is "but coach, I love that feeling of soreness!" That's all fine and good. It makes you feel that you've been working hard, it's a reminder that you did something positive. Not a thing wrong with that. But don't be delusional and derive all your satisfaction and validation from your body being trashed. That is not the goal. In particular people seem to LOVE the sensation of having sore abs. I think this stems from the idea that you're going to get more ripped if you can work the daylights out of your abs on a regular basis. Really that wrong-headed idea is the topic of another article. But suffice it to say it does NOT work that way. All you're gonna have from doing hundreds of ab exercises is really sore abs, not to mention the lost opportunity to do something ELSE that's actually meaningful and productive like a multi-joint compound movement!

Bottom line? Be performance oriented!

Saturday, June 23, 2012

Saturday June 23rd, 2012

Run 1 mile. Carry a sandbag & kettlebell combination 200m. Men carry 100#, women, 75#

Don't freak out people, it's not that hard, it'll take you less than one hour. Get in the gym, get some hard work done and set the tone for your day!

Friday, June 22, 2012

June 22, 2012

Press 5, 5, 5
40, 50, 60%

Met-con: (compare to March 2, 2012)

* 10 Deadlifts (225/155#)
* 50 Double unders
The Day's Results

Thursday, June 21, 2012

June 21, 2012


Handstand holds, L-sits, Ring holds, ring dips

Met-con: (compare to March 1, 2012)

AMRAP 10 mins
* 7 Deadlift
* 7 Hang power clean 
* 7 Front Squat
* 7 Chest to Overhead (push press or jerk)
men: 95#, women: 65#
The Day's Results

Wednesday, June 20, 2012

June 20, 2012

Press 5,5,5
40, 50, 60%


10 x 100 Tempo Runs

What is a tempo run? It's not a sprint! It's a chance for you to run faster than you normally would during a wod. It's an opportunity to focus on your running technique, and improve your foot speed. The first 30-40 meters is a gradual ramp up in speed, up to about 80-85%. The middle 30-40 meters is a fast run, not an all out sprint. Find your stride and focus on efficient movement. The final section is a gradual shut-down. The transition between these phases is smooth and gentle. Be smart, know your limits, and if you've not done this before, take it easy at first. The final 3 or 4 runs will be slightly more aggressive than the first 6-7.

Tuesday, June 19, 2012

June 19, 2012


Met-con: "Barbara"

  • 20 pullups
  • 30 pushups
  • 40 situps
  • 50 squats
Five rounds, time each round. Rest precisely three minutes between rounds. 

Folks, be ready to pay close attention to the time and be accurate. If you have a stopwatch on your phone, use it! At the conclusion of each round, stop your watch, record the time, reset it for 3 minutes, and rest. Restart your stopwatch from zero for each round, rather than trying to add and subract in your head while tired. In other words don't let your stopwatch run continuously. Time each round individually. I'll keep track of the overall time for you with the gym clock on the wall. Capiche?

The Day's Results

Lee learning block cleans at Barbell Club:

Monday, June 18, 2012

June 18, 2012

For those of you who have been training consistently you'll already be aware that we're on our final (de-load) week of another cycle of Wendler. Having been consistent you can't help but notice you've gotten stronger. A strong argument can be made that there is nothing more important in your life than your physical strength. Think about it.

Squat 5,5,5

Met-con: (compare to Feb 27, 2012)

* 12 Push Press (95/65#)
* 9 Squat Snatch (95/65#)
* 6 Chest to bar pullups
* 300m run
The Day's Results

Sunday, June 17, 2012

Diet and Supplements, Random Thoughts

Supplements. Who needs them? I'm far from an expert on the subject. I'm not a registered dietician, I have no formal higher education in nutrition. I have no certificates on the wall. What I do have is personal experience with myself and clients, and observing first hand with them what works and what does not. I have collaborated with countless other trainers, coaches, and athletes, read more books and articles than I can remember on the topic, and basically made myself a student (though informally) on the subject. One can amass at least as much, if not more knowledge on a subject through their own organic curiosity as can be done in a classroom setting. Minus the indoctrination, but that's a different subject.

The subject of diet, nutrition, and supplements can take on quasi religious overtones. There are strong opinions and people get passionate and take it very personally. I prefer an objective, critical, unbiased, dispassionate approach.  To keep this brief, and not take up a lot of your time on Father's Day here are some personal observations for you to consider, somewhat random and in no particular order.

  • Cleaning up your diet is a far better idea than stacking supplements on top of a crap diet
  • You don't need fat-burners, pre-workout stimulants, pro-hormones, etc...etc...most if not all of them don't work at all or can cause long term harm. 
  • Beware of reading articles that look and smell legit, check and see who's behind them, what they're selling, and then be very skeptical 
  • Be very skeptical about everything, dig deeper, check and re-check facts from different sources
  • A simple whey or egg protein powder is adequate for post-workout recovery
  • Excessive use of pre-workout stimulants can cause adrenal fatigue and burnout
  • Many of the ingredients listed in various supplements are not approved by the FDA, have unknown side effects, inconclusive or no studies to back them up, and often simply do nothing at all
  • The supplement industry makes billions with false promises and wild unsubstantiated claims
  • If something seems too good to be true, it probably is.
  • The typical western diet is highly inflammatory so a quality fish oil supplement is a good idea
  • Vitamin pills don't give you energy
  • Fat doesn't make you fat, carbohydrate does
  • Fitness magazines and media tend to grossly overstate or sensationalize things
The temptation to believe there are shortcuts to wellness, high performance, improved body composition, mental acuity etc... is nothing new. The unvarnished, straight truth is that anything worth having is going to take hard work and perserverance. You don't get something for nothing. What's the best step you can take to look, feel, and perform better? Clean out your pantry and refrigerator and remove all the highly refined, highly processed, sugar, trans-fat, and preservative laden garbage you've been calling food, and replace it with quality meats, vegetables, some fruit, nuts, seeds, berries, and certain healthy fats and oils, and you will emerge a different human. 

Saturday, June 16, 2012

June 16, 2012


300m combination carry sandbag and kettlebell. 50/53; 30/35
5 strict t2b (no kip)
6 hurdle burpees (3 hurdles)
5 hspu


10AM- Skill session: Pullups

11AM- Barbell Club



Friday, June 15, 2012

June 15, 2012

Looking for the Foundations class starting Monday?  GO HERE!

 Come to our first skill session class, tomorrow @ 10AM
This week: The Pullup

Deadlift 5, 3, 1
75, 85, 95%


6 Barbell Snatch 75/55 (3 left, 3 right)
4 Muscle up
3 Deadlift 275/185

Thursday, June 14, 2012

June 14, 2012

 Come to our first skill session class this Sat @ 10AM
This week: The Pullup


 Got your subscription to the CrossFit Journal yet? 

Perfect form vs. Intensity (with Rob Orlando, Hybrid Athletics)

For time:

Run 1200 meters
120 Double-unders
40 Burpees
Run 800 meters
80 Double-unders
30 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Wednesday, June 13, 2012

June 13, 2012

Press 5, 3, 1
75, 85, 95%


Two 10 min amraps

  1. 10 slamball (20#/10#); 10 Push Press (115/75#)
  2. 10 kb swings; 10 goblet squats (53/35#)
Today's Results

Tuesday, June 12, 2012

June 12, 2012

Looking to sign up for Foundations next week? 

Here's some insight from Coach Glassman on the intent of CrossFit:
"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations: 

1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."

Skill: Kettlebell Snatch

Buy-in: Max reps KB Snatch in one minute. Post your reps and weight.

135# Squat Cleans & Ring Dips

The Day's Results

Monday, June 11, 2012

June 11, 2012

Looking to sign up for Foundations next week? 

No Chalk Allowed! (This is a good read and really funny...)


Week 3 of the Wendler program
SQUAT 5-3-1 @ 75, 85, and 95%


400m run
21 kb swings 53/35
12 pullups

'Hope' was a great success.  As a gym, we raised over $3000 dollars.  Well done!

Sunday, June 10, 2012

Why Can't I squat Below Parallel?

Hate to break it to you folks... but there is not a lot of mystery surrounding this question.  Unless you have experienced some sort of debilitating injury, or have a prosthetic limb... you probably can't squat below parallel because of one or more of the following reasons:

1.  You are weak Ouch, that one sounds a little harsh at first.  But before you get too defensive, hear me out.  To squat even your own body weight with proper mechanics requires some baseline level of strength.  If you are new to CrossFit you might not have that strength yet (we still love you).  If you are starting your crossfit journey in part because you're overweight--squatting below parallel with proper mechanics can be challenging or legitimately impossible (especially if you are also weak).  If you can't squat your own body weight, your air squat probably looks like some variation of the following:
Classic: above parallel, rounded back, and hunched shoulders
Flat backs, but above parallel with varying degrees of forward torso lean
He happens to be below parallel, but like the ladies above, too much forward torso lean
Above parallel with collapsed knees
Fear not!  There are solutions.  1) Get stronger by continuing to come to the gym and 2) eat clean.  In the mean time, how should you 'scale' your air squat if you aren't strong enough to do one with proper mechanics?  First of all, talk to a coach to make sure that this is really why you struggle to squat properly.  Next, get set up with a pair of rings/a stationary object (we prefer rings).  The rings are meant to ASSIST you... i.e. they shouldn't be supporting your entire body weight, only some of it.  Watch this video to get a good idea of how it works.  Remember that assistance for any movement should be temporary.  If you have to start out doing assisted squats, that's 100% OK.  But your end goal should always be to do things without assistance.

2.  You are lazy and/or deluded Ouch... but that one was meant to be harsh.  If we are going to be honest with ourselves, we'd probably all agree that during some metcon or strength set, we missed depth on one or more reps.  But our goal is for this to be EXTREMELY rare.  Squatting is not easy, people.  If it were easy, everyone would do it and be strong and have nice butts.  I'm guessing you didn't join a CrossFit gym because you thought it was going to be easy though.

If you have the strength and flexibility to squat below parallel, you damn well better do it 99.9% of the time.  We all know you can squat more weight above parallel, NOT IMPRESSIVE.  Take the time to develop strength as far below parallel as you can go with good mechanics and the benefits will be obvious.  Developing this strength is going to make you better at just about everything (running, jumping, kipping pullups, KB swings, push press, thrusters, wall ball...).

If you are deluded and think you squat below parallel but you actually don't, hopefully a coach has keyed you in to that by now.  As a beginner, you have to gain an understanding of where your butt is in space.  We understand that this takes a little time.  You can always start out using a box/ball to squat to to ensure proper depth... but eventually you shouldn't need it on a regular basis.  If you use a med ball as a catapult, we will kick it out from under you and you will fall on your butt (not really, but come on... it's not a spring board). It's also your responsibility to be a good gym-goer and inform your fellow exercisers if they are missing depth on their squats.  If you care about your strength, you'd want someone to let you know, right? 

And just remember, "every time you squat above parallel, Rip drowns a kitten in milk."

3. You are inflexible Most of you at SeaCity will develop the strength you need to squat and aren't lazy/deluded.  Inflexibility is usually the biggest culprit in our gym.  It's also the least fun to fix.  You are going to have to work just as hard as you do at your metcons to develop the mobility you need to squat below parallel.  If you are inflexible, you aren't going to roll out of bed one morning and go, 'holy shit! I can squat so deep my hamstrings are touching my ankles!'  Everyone can improve their flexibility. How often you DO mobility work will determine how quickly you see improvements in your squat.

So what's the prescription?  To execute a mechanically sound squat below parallel you need to work on mobility in your hips (flexors, adductors, glute med/min), hamstrings, and ankles (videos 1, 2, 3).  There are a whole lot of ways to stretch these bits of your body.  No one way is gospel.  JUST START MOBILIZING.  Do 10 minutes of mobility in the gym and try to stretch for just a minute or two a few times during your day.  Do it while you are watching the news.  Do it while you are waiting for your delicious steak to cook.  Just get it done.  My favorite hip opener?  Goblet squat prying stretch--2 minutes!

One last piece that's important to mention is your back.  As noted above, you need your back to be in extension to effectively support a load in a back or front squat--especially your thoracic spine.  I do this almost every day before I train.  It only takes a couple minutes and I never regret doing it.

If you want to get beastly strong, you need to train through full range of motion.  If you want to train through full range of motion and you aren't as flexible as you were when you were a 1 year old... you need to do your mobility.  It takes some time, but do it often and the improvements will come!

4.  You don't actually know how to squat  If for some reason you made your way in to our classes without taking foundations... you might not actually know how to squat.  This one is an easy fix... ASK US!  Whether your question seems basic or complex, don't hesitate to bring it up to us.  Our job is to help you, so let us.

Now for some squatting awesomeness:

Unfortunately it's impossible to squat like that without a sweet mustache
She's pregnant and she can do it... what's your excuse?

Saturday, June 9, 2012

CrossFit for Hope

 *** "Hope" will be the only workout at the gym today--9AM.  (Barbell club is cancelled) 
Feel free to drop in and participate even if you aren't a member.  
Just bring a $20 donation for St. Jude ***

CrossFit for Hope  will benefit St. Jude Children’s Research Hospital. The goal is to raise 1.7MM - one day's operating cost for St. Jude - to combat childhood cancer and other deadly diseases.


Three rounds of:
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Friday, June 8, 2012

June 8, 2012

Deadlift 3,3,3
80, 85, 90%

Met-con:  (compare to Sept 28th, 2011)
Run 800m 
20 box jumps 24/18
10 K2E
Run 400m
15 box jumps 
15 K2E
Run 200m
10 box jumps
20 K2E

Share this article with your friends who make excuses about not having enough time to get to the gym.

Coach Maggie

rockin the strict pullups
...and making it

look pretty routine!


Thursday, June 7, 2012

June 7, 2012

"Tabata Mayhem"

3 min (6 tabata intervals) Push Press 75/55
3 min (6 tabata intervals) Power Snatch 75/55
3 min (6 tabata intervals) Hurdle drill w/burpees
400m run sandbag run 50#/30# (complete in 3 min or less or 20 burpee penalty)

SCORING: 1 point per rep, score total reps. Complete the run in under 3 min =20 pts, under 2:45 = 30,
under 2:30 = 40, under 2:15 = 50, and under 2:00 = 60

Wednesday, June 6, 2012

June 6th, 2012

Press 3,3,3
80, 85, 90%

'Little Diane'
* Deadlift (265/185#)
 The workout Diane is usually done with 225/155# and a rep scheme of 21-15-9.  We are going shorter, and heavier.  SCALE AS NECESSARY on the deadlift weight and don't be stupid.

Barbell Club:
Why can't I achieve a good front rack position?  We will take some time to discuss different factors that influence the rack position, and then show you some specific mobility work to improve the rack position.
·      1 ¼ Front Squat 3-3-3-3-3 @65%  Immediately after each set of 3, complete 3 drop squats, then rest ~2 minutes before your next set of squats.
·      Split Jerk (behind the neck!) 3-3-3-3-3 @70%
·      Push Press 5-5-5 @75%

Tuesday, June 5, 2012

June 5, 2012

50 Ab-mat Situps
40 Slam ball 20/10
30 Jumping Lunges
20 Front Squat 135/95
10 Strict Pullups

Monday, June 4, 2012

June 4th, 2012


Week 2: Squat 3,3,3+
80, 85, 90% 1rm

Met-con: "amrap-a-phobia"

5 min kb snatch 53/35
30 seconds rest
4 min wall ball 20/14
30 seconds rest
3 min double unders
30 seconds rest
2 min squats
30 seconds rest
1 min hand-release pushups

As you can see, this will take exactly 17 minutes. 

score total reps. You can have a partner count them for you or count them yourself. Grab some sidewalk chalk and jot down your score on the floor as you finish each item. That's what the 30 seconds is for. You'll be grateful for the moment of rest.

Note: On the kettlebell snatches, it's a HANG snatch. You can set the bell down as needed, you can move from right hand to left as needed, just count total reps. Left and right need not be equal numbers. You must catch the bell at full extension, with your elbow locked out behind your ear.

What's a good score? A really good score rx'd would be 90-100 or more snatches, 70-80 or more wall ball, 150-200 double unders, 75-100 or more squats, and 30-40 or more pushups. This would be a total of more than 400.
Today's Results 

Need some Monday motivation? 

Sunday, June 3, 2012

Sunday Thoughts

I'd like to welcome the newer members to the gym. It's great to have you training with us. I look forward to a lot of meaningful changes, and many achievements. I also want to congratulate and compliment the many of you who've been so consistent and have been seeing steady progress. Here are some thoughts for you to consider:

Although CrossFit appears to be focused on the physical realm, I can assure you that performance in the gym is a result of your mindset. It is vital to your success and continued results that you educate yourself about what you're doing. There is much to learn. The BEST source of quality information on a wealth of topics is  The CrossFit Journal. It's only $25 per year. Considering how much information is in it, that amount of money is small indeed.


Coach Tim

Saturday, June 2, 2012

June 2, 2012

**Important Reminder**

Next Saturday June 9th is "Hope." This is a fundraiser workout benefiting St. Jude Children's Hospital. This is the one that treats kids that are very ill with things like cancer or ALS when they can't afford to pay. 
100% of the proceeds go to the charity. 
The gym has set a very modest goal of $1000. I know we can do this. There are over 100 members so that works out to less than $10 each. Your contribution is appreciated. If you do want to come do the workout, please sign up online and reserve a spot and it'll cost you $20, 100% of which will go to the charity, not to the gym.


10  min AMRAP:

40 Double-Unders
20 wall ball (14/20#)


10 min AMRAP:

10 KB Snatch 53#  (5 L, 5 R)
30 Lunges

Friday, June 1, 2012

June 1, 2012

Week 1:
5, 5,5 Press
75, 80, 85%

15 hand release push-ups
35 pullups
40 burpees
45 KBS (35/53)