Friday, November 30, 2012

Friday November 30, 2012

New Foundations Class now enrolling! Don't forget how good of a deal this is. You get two weeks of training (8 sessions) for $95. Upon completion, and with perfect attendance, your first month of CrossFit is half price. That's an awesome deal. Click HERE to sign up now!

Olympic Total:

* 1 rep max snatch
* 1 rep max clean and jerk

The order for performing the lifts will be snatch then clean & jerk. The best single attempt for each of the lifts are added together for the Total. There is no time limit for each lift or for the length of the session in which they are all performed, but they must be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the lifts. 

In the words of Rip...
Here are some basic precautions that need to be followed for safety:
  1. Don’t be stupid. Don’t total 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.
The Day's Results

19 year-old Przemyslaw Koterba (-85kg, Poland) cleaning 189kg on his 3rd attempt at the 2012 Junior Worlds.


Thursday, November 29, 2012

Thursday November 29, 2012

Today we are testing a few skills then hitting a short but sweet workout:

I.  Max distance standing broad jump- Warm up, then make 5 attempts.  You will jump off of two feet from a stationary position.  The distance recorded will be to the heel of which ever foot is closest to the starting line.

II. Max pullups-  You have one attempt to get as many unbroken pullups as possible.  Any style of pullup is okay (kip, butterfly, strict if you can't kip) but you must use an overhand grip (no chin ups, no mixed grip).  You can briefly rest in a hang but once you drop off of the bar you are done.

III. Max double unders- You have 3 attempts to get as many unbroken double unders as possible.  You cannot do singles in between doubles.  If you do not have double unders, you will practice until those who do have made all 3 attempts.

Death by burpee

Do one burpee the first minute,
Two the second, etc.

On the minute every minute, until you die!  If you know you are on your last round and won't finish your burpees, do not F-ING stop.  Your score will be total number of reps, so don't sandbag and quit early because it hurts.
The Day's Results

Wednesday, November 28, 2012

Wednesday November 28, 2012

Buy in: 
Pistols 3x10/10

150 Wallballs for time

Compare to:

Tuesday, November 27, 2012

Tuesday November 27, 2012

Weighted pullups
Go up in weight as the reps decrease.
Post load plus body weight for score.

For Time

400m run
40 Pullups
30 KB swing
400m run
30 Pullup
20 KB swing
400m run
20 Pullup
10 KB swing

Tuesday Motivation- What's your excuse?

Girl WOD tomorrow, get pumped! 
The Day's Results

Monday, November 26, 2012

Monday November 26 2012

Push Press 5 x 3 @ 80%


* Deadlift (225/155#)
* Box jump (24/20")
* Sit up

Cash out: 50 push ups, not for time.

Sleep more!
The Day's Results

Saturday, November 24, 2012

Saturday November 24, 2012

Partner WOD
Only one partner can work at a time, you must complete one exercise before moving on to the next.  Partition reps as desired (ex. Alternate doing 10 reps at a time until you finish each exercise). Together, you will complete the following:

* 100m buddy carry (You carry your partner down 100m, they carry you back 100m)

* 100 Slam ball

* 80 Box jump 

* 60 Jiu Jitsu Sit-ups

* 40 goblet squats 53/35

* 20 Burpees

* 100m buddy carry

Work as a team and have fun! 

Maria has made several awesome accomplishments in the last couple weeks.  Don't forget to write down your own on the brag board!

Friday, November 23, 2012

Friday November 23, 2012


8:30am, 12pm, and 5pm
Pay The Piper

50 Double-Unders
40 Pull-ups
30 Burpees
20 Squat Cleans 115/75
10 OH Lunges "in-place/stationary" (115)(75)
20 Box Jumps (24")(20")
30 Knees to elbow
40 Wall-ball (20)(14)
50 KB Snatches 53/35

Wod Results 

Thursday, November 22, 2012

Thursday November 22, 2012

Happy Thanksgiving! 
The gym is closed today.  We will reopen tomorrow with an abbreviated schedule:
WODs at:

8:30am, 12pm, and 5pm

Wednesday, November 21, 2012

Wednesday November 21, 2012

 The gym will be closed tomorrow, Nov. 22 for Thanksgiving.  Happy turkey day!
Classes will resume on Friday with an abbreviated schedule.
THREE WODS for your pleasure
8:30am, 12pm, and 5pm

Partner band sprints
Pair up with someone of similar size/strength and alternate until you have each done 8 10 yard sprints (5 yard acceleration, 5 yard all out).

* 10 Unbroken Push Press 95/65#
* 50 Double-Unders
* 10 Unbroken OHS 95/65#

*Rest 2 minutes between each round.

Notes: Sets of PP and OHS should be performed unbroken, but if you cannot, every time the BB touches the floor there is a 15 Burpee penalty to be performed exactly 2 minutes after completion of the last round. Only record RX if you do all required exercises unbroken!

Compare to 4.02.12  
The Day's Results


Tuesday, November 20, 2012

Tuesday November 20, 2012

 The gym will be closed Thursday, Nov. 22 for Thanksgiving.  Happy turkey day!

Classes will resume on Friday with an abbreviated schedule.

THREE WODS for your pleasure
8:30am, 12pm, and 5pm
8:30am, noon, and 5pm.
Come and "Pay the Piper"

Hang power clean

* Power clean (105/75#)
* Sit up
* Push up
The Day's Results

Monday, November 19, 2012

Monday November 19, 2012

EMOTM for 10 minutes
2 Squats @ 85% 1RM
Focus on speed out of the bottom.  Avoid slow sticky reps!

 4 Rounds for time
* 6 Push jerk (155/105#)
* 9 Pull up
* 12 Slam ball 

Barbell Club (7PM):
* 1 Snatch grip DL to knee + 1 power snatch + 2 OHS  (4 reps = 1 set). Do 4 sets.
* 1 jerk dip squat + 1 push press + 1 push jerk + 1 split jerk + 5 second pause (4 resp+pause= 1 set).  Do 4 sets.
* Front squat 4x4 @ 75%

Saturday, November 17, 2012

Saturday November 17, 2012

Gymnastics/Parkour Seminar

9AM-noon with Coach Matthew Lee Willis

okay so we probably aren't going to be scaling trees today, but check out this short video of Matthew:

Friday, November 16, 2012

Friday November 16, 2012

20 minutes to establish 1RM thruster

AMRAP- 10 minutes
* 3 Power snatch (135/95#)
* 6 Wallball shots
* 9 Toes to bar

The Day's Results

Remember to laugh at yourself every once in awhile: Sh*t CrossFit girls say.

If you C&J 403# I will jump up and down like Emerson Burla's coach.

Thursday, November 15, 2012

Thursday November 15, 2012

Heaving Snatch Balance 5x3 by feel

* 400m run
* 50 air squats

This is one you can take on Christmas vacation!  In fact, here is an entire .pdf FULL of body weight workouts.  You're welcome.

The Day's Results

Wednesday, November 14, 2012

Wednesday November 14, 2012

Press 5, 3, 1
80%, 85%, 90% 1rm

AMRAP 15 minutes
* 6 Dead lift (225/155#)
* 9 Kettlebell swings (53/35#)
* 12 Push ups

 Wednesday motivation.

The Day's Results


Tuesday, November 13, 2012

Tuesday November 13, 2012

20 minutes to establish 1RM OHS

* 5 squat clean-->thruster (135/95#)
* 25 double unders

Tuesday MOTIVATION.  No it's not a gimic, just click the play button :-)
Bored of your food routine?  Check out these grocery shopping lists by Robb Wolf. 
The Day's Results


Monday, November 12, 2012

Monday, November 12, 2012

Deadlift 5, 3, 1
80, 85, 90% 1rm


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

Compare to:

The Day's Results

Saturday, November 10, 2012

Nov 10, 2012

The link is up to sign up for the CrossFit Gymnastics Parkour Seminar! This is going to be a lot of fun, and a great opportunity for skill development. Make a note of the date:  
Saturday November 17th. 9am-12pm.

Met Con: (compare to May 4, 2012Jan 13, 2012, and July 30, 2011)


Five rounds of:
  • 155 pound Deadlift, 12 reps
  • 155 pound Hang power clean, 9 reps
  • 155 pound Push jerk, 6 reps
Timothy Davis

Friday, November 9, 2012

Nov 9, 2012

"Talent is God-given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful." John Wooden

Squat 3 x 5 @ 80% 1rm

Met Con:

3RFT: Compare to July 11, 2012

50 Double Unders
5   Muscle Up's
10 OH Squat 115/85
The Day's Results

Thursday, November 8, 2012

Nov 8, 2012

The link is up to sign up for the CrossFit Gymnastics Parkour Seminar! This is going to be a lot of fun, and a great opportunity for skill development. Make a note of the date:  
Saturday November 17th. 9am-12pm.

Barbell Complex
9, 7, 5, 3, 1, 1, 1, 1
  • deadlift
  • hang clean
  • front squat
  • push jerk or split jerk
Men rx'd 95, 105, 115, 135, 175

Women rx'd 45, 65, 85, 95, 120

2 min rest between sets. Final weight is done 4x total. Every min on the minute.
The Day's Results

Wednesday, November 7, 2012

Nov 7, 2012

Press 3 x 5 @ 80% 1rm

800m run
10/10 KB Snatch 53/35
5 Deadlift 275/155
The Day's Results

Tuesday, November 6, 2012

Nov 6, 2012

Compare today's wod  to June 19, 2012

  • 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?

Monday, November 5, 2012

Nov 5, 2012

Deadlift 3 x 5 @ 80% 1rm

Metabolic Conditioning: Tabata Madness
5 exercises, 5 tabata intervals (20 sec work, 10 sec rest) per exercise. Complete all 5 intervals of one exercise before moving to next. Those who are quick at basic math will perceive that you'll spend 2:30 at each station. You'll also notice that this gives you 2:30 to complete the 400m run. If you don't think you can pull that off, then cut it to 300m, take a 20 point penalty and make a note on your results. 

  1. KB OH stationary lunge (knee kisses the ground) 44/26
  2.  3 Hurdle drill w/burpees (count only burpees) 12" hurdles
  3. Wall-ball 20/14
  4. 400m run (20 rep penalty for not finishing in time)
  5. SDHP 75/55
For scoring purposes we will likely do this in 2 heats and count reps.
The Day's Results

Barbell Club (7PM)
I.  Establish 1RM push press
II. 3 position snatch (1 set = 1 power snatch + 1 parallel snatch + 1 squat snatch.  All reps start from the floor), 2 @ 65% of snatch, 2 @ 70%, 2 @ 75%
III. Sots press 3 x 5

Sunday, November 4, 2012

Rest Day Thoughts

SeaCity CrossFit is accepting sign-ups for our Foundations classes. If you've been wanting to try CrossFit out, this is a great way to do it. This is the best two weeks of training you can find in the area. We can make this challenging enough for a Navy SEAL, or easy enough for your grandma. All of these functional movements are universally scalable. For more info go HERE.

Future WOD-master.

Saturday, November 3, 2012

Nov 3, 2012

triple amrap

1 min max reps bodyweight clean & jerk
rest 2 min
1 min max reps wall ball shots 20/14
rest 2 min
1 min max distance farmer's carry in 1 minute 130/190

10 min rest

400m sandbag run
5 bodyweight clean & jerks
Brooks dominated the Farmer's Carry, Ervin dominated the met-con. 

Friday, November 2, 2012

Nov 2, 2012

Newsflash: Foundations class now enrolling for morning and evening slots beginning Nov 5th. 
CLICK HERE to sign up now! 

Partner Wod - Deck of Cards

20 min time cap! 
If you don't finish, score your reps. 
If you finish, score your time. 
Clubs = T2B
Diamonds = 95/65 Thruster
Spades = Burpees
Hearts = 95/65 Hang power snatch
Joker = 300m run
(aces count as 1 rep)

Procedure: Partner up. Throw out the face cards. Make sure there are 2 jokers in the deck.
Shuffle the cards. Deal them out one at a time, and call out the exercises accordingly for your partner. Make sure they return to a neutral standing position before they get the next card. Do not call out the next card until they've completed all the reps from the previous one and arrived at neutral. Keep in mind that you as a dealer have a big influence on how fast your partner moves. Make sure they come to neutral before you call out the card but don't make them wait any longer than necessary.
Awesome job Ervin and Kristal!

Thursday, November 1, 2012

Nov 1, 2012

Skill Work:
Double Unders
Kettlebell Cleans
Kettlebell Snatches

50 Double-unders (sub 4 singles today for one double)
Kettlebell Complex (50 reps total) 53/35
5/5 singles
5/5 alternating
10 Russian
5/5 clean & push press
5/5 snatch
Run 300m

*you must do the kettlebell movements in order, or start back at the beginning of the complex.  If you set the kettlebell down,  you have to add a lap to the workout.
The Day's Results