Thursday, January 31, 2013

Jan 31, 2013

It's that time again! We are about to wrap up two Foundations classes, and begin two more! We have room for only 5 people in these 2 classes so grab a friend and sign up now!

Today's WOD:

Push Press 1rm test

Run 1 mile at a nice easy pace. You should be able to hold a conversation. If you can't, then walk.

Foam or PVC roll: (be systematic, use the clock, and spend 2 minutes on each area)
  • quads
  • hams
  • glutes
  • IT band
  • scapula
  • lats
The Day's Results

Wednesday, January 30, 2013

Jan 30, 2013

Partner WOD!

AMRAP 20 minutes
*5 pullups
*10 push ups
*15 Squats

Partner 1 does a round of Cindy, partner 2 does a round, repeat for 20 minutes.  Score is total number of rounds completed by both partners in 20 minutes. 

Tuesday, January 29, 2013

Jan 29, 2013


In teams of two, complete the following:

Buy-in:  Partner 1 runs 500m while partner 2 completes as many burpees as possible. Then:
     Two rounds of:
     *20 HSPU (sub pushups)
     *50 Kettlebell swings
     *80 Jiu Jitsu
     *100 Air squats
Cash-out: Partner 2 runs 500m while partner 1 completes as many burpees as possible.

Every burpee completed will be a equivalent to a one second deduction from your overall WOD time.  Only one partner can work at a time (except during the runs, when the other partner will be doing burpees).  Work may be distributed between partners as desired so long as each partner does at least one rep of each movement. All reps of one movement must be completed before moving on to the next movement. 

Deadlift test for 1rm

Run 800m
21 K2E
Run 400m
15 K2E
Run 200m
9 K2E

Monday, January 28, 2013

Jan 28, 2013

Hey folks, one week from today we are starting a new strength cycle. This will be a 3 month cycle of progressive strength training, broken down into 1 month mini-cycles, with de-load weeks in between.  All of the workouts will use percentages of your one rep maxes for squat, deadlift, push press, and front squat.  This week we'll find those numbers. We'll squat Monday, deadlift Tue, push press Thur, and front squat on Fri. Do your best to make it to the gym on these days! The number one principle of strength training is progressive overload. You will need to keep track of your progress and record your workouts!  This simple act will ensure your adherence, commitment, progress, and success. By contrast those who do NOT record their workouts will not be fully invested and will be guessing about their numbers and progress. Please bring a small journal to the gym so you can record workouts data. On that note, we'll soon have custom wod books available, complete with a SeaCity logo etc...but until then, please be keeping track!

Back Squat test for 1rm

200 ball slams 20/10
anytime you stop or break, drop and do 5 burpees
The Day's Results

Saturday, January 26, 2013

Jan 26, 2013

Warm-up: Run 400m, plus mobility/rom drills

Work Capacity: 3 x 10 GHD Situps/Back extensions


Run 400m
8 burpees, 8 dumbbell thrusters 40/30, 8 inverted rows, feet elevated 12"
6 burpees, 6 thrusters, 6 rows
4 burpees, 4 thrusters, 4 rows
rest 1 min 
rest 1 min 
Run 400m

*you may also use kettlebells for the thrusters,
*when doing inverted rows with feet on a box, the body must be horizontal upon completion of the pull.
*inverted rows may be done with rings or a barbell in a rack

Friday, January 25, 2013

Jan 25, 2013


2 min wall ball 20/14
60 seconds rest 
2 min double unders
60 seconds rest 
2 min hang power snatch 115/75
60 seconds rest 
2 min plank hold 

5 min rest, repeat

The Day's Results

Thursday, January 24, 2013

Jan 24, 2013

Push Press 3 x 5 @ 80-85% 1rm

Met-con: compare to Sept 7, 2012

Partner WOD:

As a team, run 800m. 
Then, perform the following in order:
50 Clean & Jerks 95/65
40 squats
30 situps
20 hands-off pushups
10 pullups
Finish by running 800m. Your time stops when the last team member finishes.
  • partners must stay together on the run
  • workload can be distributed in any manner desired, one partner can do more or less
  • movements must be completed in order, and all reps finished before moving to next
  • only one partner may work at a time, the non-working partner will hold a 20# ball, which may not touch the ground at any time
The Day's Results

Wednesday, January 23, 2013

Jan 23, 2013

Handstand holds 5 x 30 sec holds, 30 sec rest

check out this tutorial on handstand progressions

Met-con A: Rx'd only/no scaling

12 min amrap
30 unbroken double unders
5/5 kb snatch 53/35

Met-con B: 

12 min amrap
30 hurdle hops
10/10 dumbbell snatch (choose your own weight)

Cash-out: 3 x 15 partner jiu-jitsu sit-ups
The Day's Results

Tuesday, January 22, 2013

Jan 22, 2013

Front Squat 3 x 5 @ 80-85%

Met-con: (compare to Sept 24, 2012)

1 bodyweight clean & jerk
5 pullups
10 pushups
15 squats
The Day's Results

Monday, January 21, 2013

Jan 21, 2013

The following is an excerpt from It Starts With Food. by Dallas & Melissa Hartwig. 

Cravings vs. Hunger
It can be easy to confuse cravings for actual hunger, but we've got a quick-and-easy approach for differentiating between the two. Simply ask yourself, "Am I hungry enough to eat steamed fish and broccoli?" If the answer is no, you're not really hungry; you've just got a craving. So go for a walk, phone a friend, or drink a glass of water and ride it out. If the answer is yes, then you're definitely hungry--so eat something!
Today's WOD:
Part of what defines CrossFit is that it prepares us for the unknown and the unknowable. Because the training we do is very broad and constantly varied, as CrossFitters, we can handle reasonably well, whatever challenges life throws at us.

In that spirit, today's wod will remain unknown, until you arrive at the gym!

The Day's Results

Saturday, January 19, 2013

Jan 19th, 2013


Today's Metabolic Conditioning Workout:

"Wall Ball Matters"
Five three minute rounds, one minute rest between rounds.
12 Pullups
6 Power Cleans 115/85#
4 Push Press

Remaining time...Wall Ball shots 20/14
Your score is total Wall Ball Shots 

**There will NOT be a ladies WOD at 11AM today.  Due to low attendance, ladies WODs will continue but by appointment only.  If you are interested in setting up a ladies WOD on Saturday, contact coach maggie via email-**

Friday, January 18, 2013

Jan 18th, 2013


Deadlift 3x5

15 Power snatch 95/65
15 slamball 20/10
300m run
12 power snatch
12 slamball
9 power snatch
9 slams
300m run
The Day's Results


Thursday, January 17, 2013

Jan 17th, 2013



Filthy Fifty:
50 box jumps 24/18
50 jumping pullups
50 kb swings 35/26
50 walking lunges
50 k2e 
50 push press 45/35
50 back extension 
50 wall ball 20/14
50 burpees
50 double unders
The Day's Results

Wednesday, January 16, 2013

Jan 16th, 2013

5x5 Overhead Squats

10 min amrap
100 jump rope singles
20 kettlebell swings 53/35
The Day's Results


Tuesday, January 15, 2013

Jan 15th, 2013

Buy In: 
Plank variations
20 Pistols 

WOD: 100 Burpees for time
Today's Results

Monday, January 14, 2013

Jan 14th, 2012

Strength: Strict Press 5x5

8 min amrap:
8/8 DB snatch 60/40#
8 Burpees
rest 5 minutes
8 min amrap
8 KB Thrusters 53/35#
8 Toes to bar 
WOD results

Sunday, January 13, 2013

Rest Day

Paleo Challengers! Stay the course. Renew your commitment. The best thing to do today is take action. Get a couple new recipes, go grocery shopping, get yourself fully prepared for the week to come. There will be critical moments during the upcoming week. When those moments come you'll want to be prepared. Also I strongly encourage you to READ! If you have not purchased one of the recommended Paleo books, you should consider doing so. Reading and understanding makes a huge difference in the depth of your commitment. Or if you'd rather, go to Robb Wolf's place on the web and browse around!

Here's a tip for you. If you're about to cheat or slip up, take a deep breath, and think it through. What will the outcome be if you eat that piece of pizza or that hamburger? Is it really worth turning OFF your fat burning mechanism for the next several hours? How will you feel an hour after eating that? You'll be kicking yourself for caving in, won't you? Think it through. It's not worth the fleeting pleasure of that taste in your mouth.


On another note I want to congratulate my daughter Lucy, for taking 1st place at the Centex Wrestling tournament this weekend in Austin. Here she is with her coach. Way to go Lucy!

Saturday, January 12, 2013

Jan 12, 2013

Paleo Challengers... how did your first week go??
If you have any questions, don't hesitate to ask or post them here to the blog.  And don't forget to share your good recipes with everyone else.  Here's a great simple recipe with sweet potatoes, chicken, and bacon.

"Loredo" (9AM) 
Six rounds for time of:

24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Ladies WOD (11AM)
Come try out the gym, ladies only.  Feel free to bring along a friend!

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Friday, January 11, 2013

Jan 11, 2013

 Don't forget that there is a ladies only WOD at 11AM on saturday.  If you know someone interested in trying out the gym who might feel more comfortable doing so with other ladies, please let them know about this workout.  It is very basic and accessible to beginners.

3 L-pullups
7 Goblet Squats 53/35

If unable to do above workout as rx'd, do the alternative wod below:

3 deadlift (men 1.5x bodyweight, women bodyweight)
5 pushups (hands elevated on plates, chest-to-deck)
7/7 split jumps
WOD Results

Thursday, January 10, 2013

Jan 10, 2013

"Swee'pea" (compare to April 4, 2011)

Three rounds for time:

50 squats
40 situps
30 double unders 
20 push press 95/65
10 deadlift 225/135
The Day's Results

Wednesday, January 9, 2013

Jan 9, 2013

Buy-in: Find your maximum box jump

Strength: Back Squat 3 x 5 @ 80%1rm

Skill: 300, 200, 100 Double-unders

advanced do 300, intermediate do 200, beginner's aim for 100. No double under's yet? Get to work!

Note: No barbell club at 7pm, just regular wod!
The Day's Results

To see a few pictures from yesterdays max GTO, follow the link.

Great job yesterday on max GTO!

Tuesday, January 8, 2013

Jan 8, 2013

Baseline Strength Measurement: 20 min to find your 1rm Clean & Jerk

This is simply a functional test of how much weight you can put overhead. The only requirement is that you get the weight from the ground to full extension overhead, anyway, anyhow. Once you have the barbell overhead you must get both feet under the bar and demonstrate control at least for a brief moment.

Conditioning WOD to follow

Today's Results

Monday, January 7, 2013

Jan 7, 2013

Welcome to Day 1 of the 2013 Paleo Challenge. 


Today's WOD: 
Baseline Conditioning Measurement: FGB (modified)

In this workout you move from each of four stations after one minute. This is a four-minute round from which a one-minute break is allowed before repeating.  There will be a total of 3 rounds. The stations are:
  1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)
  2. Sumo deadlift high-pull: 75/55 pounds (Reps)
  3. Box Jump: 24/18 box (Reps)
  4. Push-press: 75/55 pounds (Reps)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for a good score. One point is given for each rep.

Good Luck!

Saturday, January 5, 2013

Jan 5,2012

"Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; it becomes your destiny." -Lao Tzu-

Today at 10am- Paleo Challenge Seminar

9am wod

"Phyllis" (compare to July 7, 2011)

15 min amrap

5 deadlift 225/145
7 pullups 
9 box jumps 24/18
11 slamball 20/10# 
The Day's Results

Friday, January 4, 2013

Jan 4,2012

400m run
5/5 hanging dumbbell snatch 60/40
5 barbell snatch 135/95

The dumbell snatches are hang power snatches, the barbell snatches are squat snatches


Thursday, January 3, 2013

Jan 3,2013

Prevailing in difficult situations depends on mindset. Looking for an advantage on the 2013 Paleo Challenge? Try this! I highly recommend it.


L-holds: 4 different kinds as illustrated

7 min amrap
7 wall ball 20/10
7 slamball 20/10

Cash out:
4 sets one minute each- place weight on partners back then switch
-Weighted partner planks
The Day's Results

Wednesday, January 2, 2013

Jan 2, 2013

Looking for a jump start on the 2013 Paleo Challenge?

Check out this sweet Paleo Shopping List

Compare today's wod to Oct 9, 2012

Brief, Basic & Brutal

Two rounds for max reps. One minute on, one minute off. 5 minutes between the two rounds.
WOD Results

Back Squat
Strict pullup
Push Press
Barbell Step Ups 18"/12"
KBS 53/35#