Wednesday, October 31, 2012

Oct 31, 2012

Happy Halloween

Press 3 x 5 @ 75% 1rm

Living and the Dead

In this workout you can choose to be alive or a Zombie.  OOOOoooAAAHHAAAHHAA
If you are alive you will start the workout with the first group.  If you are a Zombie you will start the WOD exactly 2 minutes after the living people and try to catch them!

2 Rounds:
Run 600m
40 Kettlebell swings (53/35#)
30 Slam ball
20 Wallball shots (20/14#)
10 Burpees

*If you are a Zombie you must catch at least one person.  If you fail to catch somebody you must do a penalty of 20 burpees after the workout.
**If you are alive and you get caught by any Zombies then you must also do the 20 burpees.
The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.
The Day's Results

Fun at the gym...
Jan & Alison get the Spirit Award! 
Great Crew!

Tuesday, October 30, 2012

Oct 30, 2012

10 x 100m tempo runs

Met-con:  (compare to Jan 1, 2011) or compare to 1/2 Angie on Aug 8, 2012
100 pullups
100 pushups
100 situps
100 squats
for time, no partitioning allowed.
The Day's Results

Monday, October 29, 2012

Oct 29, 2012

Deadlift 3 x 5 @ 75% 1rm

As most of you already know, October is national breast cancer awareness month.  Grace is a crossfit WOD that has been associated with the barbell for boobs fundraising even that you may have heard of before.  We are not hosting/participating in a bb4b event this year, but we are going to be doing Grace today as breast cancer awareness month comes to an end.

30 Clean and Jerks (135/95#)

Sunday, October 28, 2012

To Athletes and Coaches

Technique vs. Strength

When it comes to deciding the outcome of contests in sports, which is more important? Well the answer is…it depends. Some sports require brute strength, while others depend more on agility, skill, accuracy, and coordination. Pitching a baseball, throwing a football, a three-point shot,  handling a puck or a lacrosse ball, are good examples of movements that rely heavily on coordination and mechanics, and less on pure strength.  In such cases, however, there is no downside to getting stronger. Unless you’re playing darts or billiards, some additional strength and explosive power is only going to enhance your performance. When I hear people say they specifically avoid weight training or they refuse to do classic strength building lifts like deadlifts or squats due to fear of changing mechanics, or getting muscle-bound, it sounds like a cop-out.  Unless you ignore your diet, and completely toss out the rest of your training, getting stronger is going to help you perform better on multiple levels.
This is especially true in sports where  the strength of the athlete is more strongly correlated with victory. Wrestling, boxing, jiu-jitsu, football, rugby, hockey, and track and field are prime examples.  Which is more important…technique or strength? I hear some coaches claim that technique beats strength every time. I can understand the inclination to buy into this.  After all, if a coach is investing significant time and energy in drilling technique with his athletes day in and day out, and betting the house on it, then what else is he going to say? That coach is “all-in” on the side of technique. Unfortunately he is also depriving his athletes of the opportunity to perform at their best.  If a highly skilled athlete runs into a bigger, stronger opponent, he may lose, in spite of his superior skill. Victory is not assured. If his opponent overpowers him, his superior skill is of no consequence. You may prefer to root for the underdog, and it may be inspirational when a small, tenacious, skilled athlete prevails over a big bully, but strength is always an advantage.  

There are several ways to look at it. If two athletes of equal strength come together, the more skillful should win, at least on paper. If two athletes of roughly equal skill come together, the stronger one will have the advantage, and should be able to “impose his will” on the opponent.  If two athletes come together, one having terrific strength, and the other having terrific skill, then let’s just say it will be interesting. It’s hardly a foregone conclusion that the more skillful one has it in the bag.

The take home message is, balance your training. Don’t be biased. Don’t fall in love with what you’re already good at. If you lack strength, then you need to hit the weights. If your footwork, coordination, and agility is better than average or excellent, and yet you can’t deadlift or squat 1- ½ x your body weight, then you’d be better served by getting stronger. If you already excel at something, then doing more of it is not giving you all that much benefit per hour spent on it. It just makes you feel good about yourself. Don’t fall into this trap.   

Get a barbell and do some classic and Olympic lifts with a good coach and get stronger! Don’t make the mistake of focusing a disproportionate percentage of your training on sport specific drills, to the relative neglect of your strength and power. If you do, you will not be performing at your potential. You will just look really good while you’re getting your butt kicked. There is a balance between the two. A good experienced coach who has worked with athletes will be able to guide you in this process. Be wary of coaches who spend nearly all their time on sport specific drills or technique work.

  “A coach is someone who tells you what you don't want to hear, who has you see what you don't want to see, so you can be who you have always known you could be.” –Tom Landry-

Saturday, October 27, 2012

Oct 27, 2012

"The Chief"
Max rounds in 3 minutes of:
*135 pound Power cleans, 3 reps (women 95)
*6 Push-ups
*9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles. 

The Day's Results

Friday, October 26, 2012

Oct 26, 2012

Hey folks, today is Solomon Kendell's birthday. He's been coming to the gym for just over a year, and has had more consistent attendance than anyone during that time. His results have been dramatic and speak for themselves. Physically he's not the same guy he was a year ago. He sent me the following email, and gave me permission to share it here with you.
Mr. Tim,

Friday will be my 47th birthday and I can honestly say I'm in better
shape now after 1 year working in your box than I was at 25. I
cannot thank you enough for helping me. You run a top notch box.
Thanks to Combo and Maggie also. From where I started to now
should prove to anyone that CrossFit is the only medicine needed.
 Do you think on Friday we could do some running and jumping and
lifting and falling down and getting up and maybe some pull ups?

Most likely that will be on the board anyway.

Thanks again,
When it's your birthday you're supposed to get what you want, right?

One time thru for time: 
Run 600m (running)
47 box jumps 24"/18" (jumping)
47 kettlebell swings 53/35 (lifting)
47 burpees (falling down and getting up)
47 pull ups (pull ups)
The Day's Results

Oct 25, 2012

The Day's Results

5RFT: 300m run
15 situps, 12 slams 20/10, 9 pushups

Wednesday, October 24, 2012

Oct24th, 2012

1) Sledge hammer strikes (2x20 strikes alternating arms, ie 10 each side)
2) Tire flips 2x8 (or partner tire flips where applicable)

3 Rounds for Max Reps of:
* 1 minute Overhead Squats (95,65)
* 1 minute KB swings (53/35#)
* 1 minute KTE
No rest between rounds

Today's Results

Tuesday, October 23, 2012

Oct 23, 2012

Deadlift 5 x 3
(this means 5 sets of 3 reps) You will not do the same weight across all sets. Instead, the natural progression is to increase weight as you go, resting 2-3 minutes between sets. The idea here is to get strong. You don't get strong by just going through the motions. The work must be very challenging. With that being said, there is a point at which the loss of proper mechanics, and the risk of injury outweighs the potential benefit. So as a coach, I demand both proper execution of the lift, and a challenging amount of weight on the bar. If you're not approaching the point where form begins to break, then you probably need to add some weight. 
3 Rounds for time of:
Run 400 meters
7 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 7 reps
95 pound Thruster, 7 reps
Today's Results

Monday, October 22, 2012

Oct 22,2012

Work Capacity
60 Kettlebell Swing/clean & press/snatch 53/35

12 single arm swings (6L, 6R)
12 alternating swings (6L, 6R)
12 russian swings (6L, 6R)
12 clean & press (6L, 6R)
12 snatches (6L, 6R) 
(go unbroken or do 20 burpee penalty, scale weight as needed)


30 power snatches for time 135/95
compare to April 10, 2012

Today's Results

Saturday, October 20, 2012

Oct 20, 2012

Posted by Brooks Gregoy:

Regarding the 9AM WOD: Coach Tim is allowing me to dedicate this WOD to one of my best friend's who was killed recently in Afghanistan. His name is Dion Roberts. He was killed during a training accident on his deployment with the NAVY SEAL'S when a vehicle rolled over trapping him inside and killing him. Let's pay tribute to those who have fallen! Hooyahh!

This WOD has sometimes been referred to as GI Jane. Today we do it in memory of Dion Roberts!

100 Burpee-pullups for time

if at all possible, the pullup bar should be one foot above your outstretched fingers when reaching directly overhead. GET SOME!

Heres the Alternate WOD:

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

Friday, October 19, 2012

Oct 19th, 2012

Back Squat
3x5 @ 80% 1RM

-Run 300m
-20 V-Ups
-100 m Farmer Carry
-30 DU's

-Post Load and Time to Blog

Today's Results 

Thursday, October 18, 2012

Oct 18, 2012


L-sits 5 x max hold to failure


100 Thrusters for time 65/45 (compare to May 24, 2012)
If you put the bar will run 400m
The Day's Results

Wednesday, October 17, 2012

Oct 17, 2012


  1. 10 pushups in 2:30 (hold perfect plank throughout)
  2. HSPU progressions
  • knees on box, hands on floor
  • toes on box, hands on floor
  • handstand push up with band-assist
  • hspu against wall, partial ROM
deadlift 225/155
The Day's Results

Tuesday, October 16, 2012

Oct 16, 2012

Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude. 
Thomas Jefferson 

Learn squat-clean slams, then reinforce and drill.

Met-con: Compare to Aug 2, 2012

12 min amrap
40 du's
30 squat clean slams 20/10

On a very sad note, I am stunned and saddened to hear that Meagen Jones was killed in an accident a couple of days ago in Houston, Tx. Meagen was one of the sweetest, most genuine and kind people a person could ever meet. She worked out at the gym this past summer and always had a bright and cheerful disposition. I want to extend my sincere condolences to her friends and family. The world will be a little darker without her, and she will be sorely missed. 

Today's Results

Monday, October 15, 2012

Oct 15, 2012

Weighted planks 3 x 45/35 for 60 sec each

100m run
rest 30 seconds
200m run
rest 1 min
400m run
rest 2 min

If you have a stopwatch, bring it!
Post all your splits, and your overall time!

Barbell Club (7PM):
- Block Snatch 2 x 3 @ 65%, 3 x 2 @ 70%
- Snatch Pull 2 x 3 @ 95%, 2 x 3 @ 100% (of snatch)
- Heaving Snatch Balance + OHS 1 + 2 x 3

Today's Results 

Saturday, October 13, 2012

Oct 13, 2012

Buy-in: Don't even warm-up, do this first:
Total body foam roll session
  • glutes
  • hams
  • quads
  • I.T. band
  • upper back/scapula
It's time for a HERO

SSG Joshua Hager, United States Army, 
was killed Thursday February 22 2007
 in Ar Ramadi, Iraq.

  • 95 pound Overhead squat, 21 reps
  • 42 Pull-ups
  • 95 pound Overhead squat, 15 reps
  • 30 Pull-ups
  • 95 pound Overhead squat, 9 reps
  • 18 Pull-ups
The Day's Results

Friday, October 12, 2012

Oct 12, 2012

Isometric squat holds 5 Rounds: 30 seconds hold, 30 seconds rest.
A squat is below parallel.  Keep torso as upright as possible.  For every time you break out of the proper squat position (which includes resting your hands, elbows, or arms on your quads... touching the ground with your hands, rounding your back and collapsing in to the bottom of the squat...) there is a 5 burpee penalty (due at the end of the 5 rounds).These will be performed like this:

"Burpees Matter" (compare to April 28,2012)

Five three minute rounds, one minute rest between rounds. 

12- pullups
6 - KB Clean & Press 53/35 (that's 6 with each arm, 12 total)
4 - Deadlift 245/175
...remaining time max burpees. 

Your score is the total burpees.
The Day's Results

Thursday, October 11, 2012

Oct,11 2012

10 x 100m tempo runs (this will only take 9:30)

Start and finish this wod with 75 du's.
In the six rounds of the following:

5 ring dips*
12 goblet squats 53/35

*the rings will be at a height an inch beyond your outstretched fingertips
The Day's Results

Wednesday, October 10, 2012

Oct 10, 2012

Special Fitness Assessment 

Time to assess your fitness level against this tried and true benchmark. Details at the gym. Don't miss it.

An excerpt from The CrossFit Journal....

“Fringe Athletes”
There is a near universal misconception that long
distance athletes are fitter that their short distance
counterparts. The triathlete, cyclist, and marathoner are
often regarded as among the fittest athletes on earth.
Nothing could be farther from the truth. The endurance
athlete has trained long past any cardiovascular health
benefit and has lost ground in strength, speed, and power,
typically does nothing for coordination, agility, balance,
and accuracy and possesses little more than average
flexibility. This is hardly the stuff of elite athleticism. The
CrossFit athlete, remember, has trained and practiced
for optimal physical competence in all ten physical
skills (cardiovascular/respiratory endurance, stamina,
flexibility, strength, power, speed, coordination, agility,

balance, and accuracy). The excessive aerobic volume of
the endurance athlete’s training has cost him in speed,
power, and strength to the point where his athletic
competency has been compromised. No triathlete is in
ideal shape to wrestle, box, pole-vault, sprint, play any
ball sport, fight fires, or do police work. Each of these
requires a fitness level far beyond the needs of the
endurance athlete. None of this suggests that being a
marathoner, triathlete or other endurance athlete is a bad
thing; just don’t believe that training as a long distance
athlete gives you the fitness that is prerequisite to many
sports. CrossFit considers the Sumo Wrestler, triathlete,
marathoner, and power lifter to be “fringe athletes” in
that their fitness demands are so specialized as to be
inconsistent with the adaptations that give maximum
competency at all physical challenges. Elite strength and
conditioning is a compromise between each of the ten
physical adaptations. Endurance athletes do not balance
that compromise.

Tuesday, October 9, 2012

Oct 9, 2012

Compare today's wod to Sept 8, 2012

Brief, basic, and brutal.

Two rounds for max reps. One minute on, one minute off. 5 minutes between the two rounds.
Back Squat
Strict pullup
Push Press
Barbell Step Ups 18"/12"
KBS 53/35#

Today, and today only, you have the green light to go rx'd PLUS. Let it be known that under any other circumstances, going rx'd plus is frowned upon in the gym. Today is an exception. 
The Day's Results

Monday, October 8, 2012

Oct 8, 2012

Deadlift, find your 5rm.
You will do 3 x 5 to warm-up. The 4th set of 5 is the money set. Play your cards right and deal out your effort judiciously so as not to blow it all in the warm-up. A warm-up is just that; a warm-up. Let it prime you,   don't let it exhaust you. You should be nowhere near failure during your warm-ups. By the same token, you do want to incrementally approach your max set, adding weight to the bar as you go.

Compare today's wod below to May 29, 2012

Using 75% of your 1rm, do 2 squat snatches every 30 seconds for 5 minutes. 10 burpee penalty to be assessed at the end of the 5 min for every missed rep.

5 min rest

Using 75% of your 1rm, do 1 clean & jerks every 30 seconds for 5 minutes. 20 burpee penalty for every missed rep.

Post loads/burpees to comments.

The Day's Results

Sunday, October 7, 2012

"Above the neck" Fitness

Attention parents of high-school age kids: A few months back I shared some findings from a book called "Spark, The Revolutionary New Science of Exercise and the Brain."  In it the authors describe how exercise, and especially intense exercise, dramatically improves brain function. The science is fascinating and the conclusions are clear and very compelling.

Now here's an article citing the same book, from The CrossFit Journal.

I feel very strongly that the mind and body function as one, and when you let the body wither, your cognitive function suffers. It's like the Asics slogan: "anima sano in corpore sano" or sound mind, sound body. I think anyone who does CrossFit will vouch that they are more alert, less sluggish, and feel sharper by far as a result of training with the CrossFit method.

So parents out there, whatever age your children may be, they are wired to move, and they need to play hard. It's in their DNA.

So don't forget that SeaCity CrossFit is committed to helping young athletes perform at their best, not only in their chosen sport, but in life.

Here's a link to the article, exercise your brain and check it out!

The CrossFit SAT prep program

Saturday, October 6, 2012

Oct 6th, 2012

Pistol Squats
20R, 20L

* Run 1200 M
* 20 Man Makers 
* Run 1200 M

post loads and times to comments

Friday, October 5, 2012

Oct 5th, 2012

20 Tire Flips 

MET CON (COMPARE TO: July 17th, 2012)

1 min max pullups
rest 1 min
1 min max burpees
rest 1 min
1 min max push press 95/65
rest 1 min
1 min max hang cleans 95/65
rest 1 min
1 min max box jumps 24/18

Score total reps

The Day's Results

Thursday, October 4, 2012

Oct 4, 2012

Find your 5rm

after a general pressing warm-up with an empty bar, warm-up with 3 x 5 press

Partner WOD:
(sandbag must not touch the gound during the wod it must be held above the waist)

300m sandbag run
20 pushups each
300m sandbag run
20 box jumps each
300m sandbag run
20 sandbag squats each

Wednesday, October 3, 2012

Oct 3, 2012


Met-con: (compare to Aug 22, 2012)
3/4 Tabata
24 consecutive intervals (20 seconds on, 10 seconds off)
3 min Wall ball shots
3 min sit-ups
3 min squats
3 min pushups

Score is the sum of the lowest of the 6 intervals for each exercise. 

The Day's Results

Tuesday, October 2, 2012

Oct. 2, 2012

Snatch progressions, start with pvc, move to light bar for form work.
  • snatch pull
  • tall muscle snatch
  • snatch balance with 3 position catch
  • overhead squat
  • hang power snatch
  • hang squat snatch
  • snatch
Met-con: (compare to Aug 25, 2012)

15 min amrap

12 burpees
9 power snatch 95/65
6 box jump 30"/24
The Day's Results

Monday, October 1, 2012

Oct 1, 2012

Find your 5rm back squat
after a general squat warm-up with an empty bar, warm-up with 3 x 5

Kettlebell Snatch left hand, followed by TGU, followed by 10 OH lunges
-switch hands without setting the 'bell down-
Snatch right hand, TGU, 10 OH lunges
Run 300m

men-53#/women 35#

Stretch hamstrings and quads 4 x 60 each
The Day's Results