WOD – November 21, 2014

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Come down this Saturday at noon for a free lifting expo with Jon North!  He will be battling Pat Mendez in a lift off!  This will be a fun event to promote The Grand Open American Weightlifting Federation Meet in January here in Vegas!

Work Out of the Day

“Inertia”

4 rounds for time of:

3 squat snatch, 135/85lbs

6 overhead squats, 135/85lbs

12 chest to bar pullups

24 box jumps, 24/20″

1 minute rest

Post time to beyond the whiteboard.

Basics

For 4 cycles of -

As many rounds as possible in 4 mins of:

5 Burpees

10 AbMat Sit-ups

5 Wall Balls, 20/14 lbs

Rest 1 min between each cycle.

Post total rounds to beyond the whiteboard.

WOD – November 20, 2014

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Come down this Saturday at noon for a free lifting expo with Jon North!  He will be battling Pat Mendez in a lift off!  This will be a fun event to promote The Grand Open American Weightlifting Federation Meet in January here in Vegas!

Work Out of the Day

“MultiMonoStructural”

For Time:

1000m Row

800m Sandbag Run, 45/25lbs

200 Double Unders

800m Run

Movements and reps may be partitioned in any order. Post total time to beyond the whiteboard.  Compare times to 8/11/12.  

Basics

Same as above

WOD – November 19, 2014

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Come down this Saturday at noon for a free lifting expo with Jon North!  He will be battling Pat Mendez in a lift off!  This will be a fun event to promote The Grand Open American Weightlifting Federation Meet in January here in Vegas!

*Gymnastics class is tonight at 630pm*

Work Out of the Day

Power Clean 3-3-3-3-3

then,

As many rounds as possible in 8 minutes of:

9 toes to bar

6 deadlifts, 155/105lbs

3 hang power cleans, 155/105lbs

Post loads and rounds completed to beyond the whiteboard.

Basics

As many rounds as possible in 20 minutes of:

100m run

10 kb swings, 53/35lbs

50′ bear crawl

10 jumping pullups

50′ crab walk

Post rounds completed to beyond the whiteboard.

WOD – November 18, 2014

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Come down this Saturday at noon for a free lifting expo with Jon North!  He will be battling Pat Mendez in a lift off!  This will be a fun event to promote The Grand Open American Weightlifting Federation Meet in January here in Vegas!

The new skills cycle starts today at 9am and 730pm!

Work Out of the Day

140925 Mainsite WOD

3 rounds for time of:

400m run

30 air squats

20 push press, 115/75lbs

Post time to beyond the whiteboard.

Basics

same as above

WOD – November 17, 2014

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The new skills cycle starts this Tuesday at 9am and 730pm!

Work Out of the Day

Front Squat 3-3-3-3-3

then,

5 rounds for time of:

100m run

10 burpees

Post loads and time to beyond the whiteboard.

mr joshua times weaver times

Basics

For time:

500m row

40 squats

30 situps

20 box jumps, 24/20″

10 burpees

2 minute rest

10 burpees

20 box jumps, 24/20″

30 situps

40 squats

500m row

Post time to beyond the whitebeoard.

2014 Fall Whole Life Challenge Winners!

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Congratulations to everyone that completed the Whole Life Challenge!  Everyone that stuck with it until the end should be very proud of themselves.  Members were asked to log their stats giving them a score each day.  They were asked to eat clean, workout, mobilize, drink enough water, get enough sleep, and make a daily reflection.  We also took measurements and completed at least 3 workouts before and after the 8 weeks.  We had a lot of improvements, but there were 2 people that were the most outstanding over the 8 week challenge.  Each one of them will receive $100, a bag of Progenex recovery, and 10 Fitaids!

 

Bjorn

Bjorn made some huge improvements in the las to months.  He lost 9 inches off  his waist and 8% body fat.   He went from 250lbs to 227lbs!  And He increased his cindy score by 4 rounds and got 171 additional reps on the first challenge wod!  And improved in all the other workouts as well.

Michele M

Lost 3 inches off her waist and 1 inch off of her hips.  She also lost 2%bf and 8lbs!  Michele’s Cindy score went from 15 to 19 rounds!  Her 400m sprint went from 1:48 to 1:37!  She was also the most consistent with a perfect score of 13 every single day through out the 8 week challenge!  Below is a quote from her last reflection on WLC site.

 “8 weeks ago I was counting down to the final day . Today I’m wishing there were more days left to this challenge. I’ve lost pounds and inches during this challenge but what I’ve gained from it is far more beneficial . I feel the best I’ve ever felt mentally and physically .”

  michele before 1michele after1   michele before 2michele after2

 

 

WOD – November 14, 2014

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Congratulations to Adrian who got his first muscle up in Wednesday’s gymnastics class!  He has been working on it relentlessly and never misses Derricks class!  Great work Adrian!

One more Hero workout to finish out the week strong!

Work Out of the Day

Weaver

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

Post time to beyond the whiteboard.

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.

 

Basics

For time:

800m run

then,

25-20-15-10-5 wallballs, 20/14lbs

5-10-15-20-25 burpees

400m run

Post time to beyond the whiteboard.

WOD – November 13, 2014

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Work Out of the Day

Mr. Joshua”                                         MrJoshua

Five rounds for time of:
400m run
30 ghd situps
15 deadlift, 250/165lbs

Post time to beyond the whiteboard.

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Basics

5 rounds for time of:

400m run

30 situps

15 kb swings, 53/35lbs

Post time to beyond the whiteboard.

WOD – November 12, 2014

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*The winners of the Whole Life Challenge will be announced Thursday night!*

Work Out of the Day

Split Jerk + 3 Overhead Lunges 1-1-1-1-1-1-1

then,

DG”                                         DG_Hero

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
8 Dumbbell thrusters, 35/20lbs
12 Dumbbell walking lunge, 35/20lbs

Post loads and rounds completed to comments.

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Basics

10 rounds for max reps of:

1 minute v ups

15 seconds rest

1 minute ball slams 

15 seconds rest

*Row 100m before v ups

**Run 100m before ball slams

Post reps per movement and total reps to beyond the whiteboard.

WOD – November 11, 2014

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Happy Veterans Day to all the service members that have been a part of SCCF!

Check out the video below for more info on today’s workout!

Click here to donate and get a shirt! 

Workout of the Day

The Three Wise Men Tribute

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Post reps for each amrap and total reps to beyond the whiteboard.

Basics 

As many rounds at possible in 4 minutes of:

5 burpees

10 wallballs, 20/14lbs

Rest 2 minutes, then

 As many rounds at possible in 4 minutes of:

10 Medicine ball Cleans, 20/14lbs

20 jumping pullups

Rest 2 minutes, then

As many rounds at possible in 4 minutes of:

7 box jump overs, 24/20″

15 overhead walking lunges, 20/14lbs

Post reps for each amrap and total reps to beyond the whiteboard.

 

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