WOD – August 27, 2014

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Work Out of the Day

Push jerk or Split Jerk 1-1-1-1-1-1-1

then,

As many reps as possible in 15 minutes of:

8 minutes handstand pushups

4 minutes situps

2 minutes pistols (one legged squats)

1 minute pushups

Post loads and reps to beyond the whiteboard.

Basics

10 rounds for time of:

250m row / 200m run

50′ broad jump / walking lunge

10 jumping pullups

10 pushups

*row and broad jump on odd rounds, run and lunge on even rounds

Post time to beyond the whiteboard.

Athlete Spotlight – Mike Gilchrist

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Athlete Spotlight – Mike Gilchrist
Athlete Spotlight
Name: Mike Gilchrist
Age: 45
Occupation: Supervisor of the Specialization Shop at Cashman Equipment Company.  We recondition all powertrain components; (engines, transmissions, torque converters, wheels, & differentials) for Caterpillar mining machines as well as Cat construction equipment in Nevada.
Single/married/family? Wendy & I have been married for 20 years.  We have 3 great kids; Gavin 13, Kayleigh 11, and Kenny is 9.
Favorite activity outside of CrossFit? Other than spending time with my family, and or just relaxing, I have fun competing in obstacle course races like the Tough Mudder & Spartan Race.
Favorite workout music? I would have to say House music because it usually has a driving beat without singing as a distraction.  Sometimes Max’s Rap choices are brutal! (like, Too Short) HAHAHA!
Do you follow paleo or zone diet? I used to follow a strict Paleo diet, but I was running out of energy too quickly.  Now I just focus on eating a clean, mostly Gluten-free diet with a Saturday cheat meal to stay sane and to give the kids a break as well.
Do you, or did you play any sports? I grew up playing Baseball (Go Dodgers) and football (Go 49ers).  I knew I couldn’t make a career out of it so I joined the Army soon after High School.  After that I just played in Rec leagues, and used to be an avid downhill mountain bike weekend warrior.  Now I’m happy with Crossfit and running in the Tough Mudder & Spartan Races.
How long have you been crossfitting? 3  years now.
How many times a week do you crossfit? Due to a demanding work schedule, I’m limited to working out 3-5 days during the week.  We are grateful that South offers open gym on Sundays, so now I can get in 3-6 workouts per week.
What is your favorite place to eat or cheat meal? My favorite cheat meal has always been Pizza.  My favorite place to eat too much of that is Grimaldi’s, great atmosphere sitting outside in the evenings with cocktails!
Which SinCity location do you workout at, and how did you get started there? I started at the main gym for about a year until I found out that South was opening up, which is about a mile from my house.  I also met Max shortly before it opened; I appreciated how motivated he was about it. So I have been at South since it opened. I remember the first couple of months when Max & Billy would pretty much flip a coin to see who would workout with me at 4:30, since I was the only one there.  I’ve met so many cool people here since then.
Favorite movement? I like all Olympic lifts, but my favorite would be Squat Cleans.
Favorite Workout?  There are so many that are great.  I still have trouble pacing myself at the beginning of longer workouts so my favorites would be the short and sweet ones like Grace, Isabel, Randy, and even Fran.  The longer Hero workouts are awesome too though, because they mean so much to me as a Veteran and my appreciation for their sacrifices.
Least favorite movement? My least favorite movement in a workout is without a doubt the Thruster.  It just destroys your body for the rest of the movements in the workout.
Why do you go to SCCF? From the first intro WOD and since - everyone I’ve met and all the trainers have been great.  Before SCCF, I had only ever worked out at Global gyms, the atmosphere there became stale and stagnate.  I felt like I was just showing up and punching the clock.  My strength and fitness levels have skyrocketed since joining SCCF.  I have had so much fun with my workouts these past few years; I would never go anywhere else.
Who is your favorite trainer? There is no way I could pick one trainer over another.  When I first started, TJ, Billy, and Bobbie were my first coaches.  Each one of them motivated me in a different way, and still do.  It was when I moved to South with Max I realized how motivated he is as a trainer (and how much of a clown he is as a friend), that helped make the workouts even more fun. 
What is something people would be surprised to know about you?  While in the the Army, I did a tour in the Gulf War and was shot through the foot on guard duty.  After 6 months of healing and therapy I was fortunate enough to get back to running PT every morning.  I was also selected (due to our PT scores) to compete with a Platoon in a team competition representing the 1st Armored division.  It was the Nijmegen Road March which is a 100 mile trek. 25 miles a day with 45 lbs rucksacks in the Netherlands. Our team took 3rd place that year.  Another fun-fact: my favorite movie this year was the LEGO movie.  I never get tired of it watching it with my kids.
How has crossfit improved your life? CrossFit has greatly improved the quality of my life in many areas.  I have a renewed inspiration for fitness. In my day-to-day life I just feel better.  I was finally able to convince my wife to try it out and ultimately join.  She has been a member for a little over a year now, so it’s something we can both enjoy and talk (and talk, and talk, and talk) about. It is important to us that our kids see fitness and good nutrition as a regular part of our lives.  
What or who inspires you the most? The biggest inspiration to me are the new members that decide to stay with CrossFit and move from basics classes to the WODs. We all know how intimidating some of the harder WODs look when we were new.  Also, it’s great to see our community come together for fund raisers or charity WODs.
Biggest achievement since you started/ what you are most proud of? I am most proud of my biggest achievement which was convincing my wife to try CrossFit (it wasn’t easy. lol). I am proud of her for sticking with it. Sharing our love of CrossFit has brought us even closer.       
What are your fitness goals for this year?  My goal this year is to finally take double unders more serious and be competitive with them in wods.  This is the one movement that has taken me out of the Masters Open the last few years.

WOD – August 26, 2014

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The new skills cycle starts today at 530pm!

Work Out of the Day

McCluskeyHeroJasonMcCluskey

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

Post time to beyond the whiteboard.

U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.

Basics

Complete as many reps as possible in the following sequence-

min 0-3:  10 wallballs and 15 situps

min 3-6:  10 wallballs and 15 situps

min 6-9:  12 wallballs and 18 situps

min 9-12:  14 wallballs and 21 situps

min 12-15:  16 wallballs and 24 situps

min 15-18:  18 wallballs and 27 situps

min 18-21:  20 wallballs and 30 situps

min 21-24:  22 wallballs and 33 situps

min 24-27:  24 wallballs and 36 situps

min 27-30:  26 wallballs and 39 situps

min 30-33:  28 wallballs and 42 situps

min 33-36:  30 wallballs and 45 situps

Wallball weight is 20/14lbs.  When the athlete can no longer complete the reps within the 3 minutes, the workout is over.  Post reps to beyond the whiteboard.

WOD – August 25, 2014

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The new skills cycle starts this Tuesday at 530pm!

Work Out of the Day

Max Clean + 3 Front Squats

then,

“Hell of the West Qualifier WOD #2″

As many rounds and reps as possible of:

In 3 minutes -

-13 squat clean thrusters, 165/110lbs

-13 toes to bar

*If round is completed within 3 minutes, then another 3 minutes is added.  Athletes continue with same reps and time, until they can no longer finish within 3 minutes.

 

http://youtu.be/YUhq84PZwyo

Basics

5 rounds for max reps of:

400m run

20 kb swings, 53/35lbs

max rep burpees

1 minute rest

Post burpees per round and total burpees to beyond the whiteboard. 

WOD – August 22, 2014

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Work Out of the Day

5 rounds for time of:

5 overhead squats, 135/95lbs

10 knees to elbows

5 shoulder to overhead, 135/95lb

30 double unders

1 minute rest

Post time to beyond the whiteboard.

 

*pics from Frogman Challenge Facebook

Basics

In teams of 2, as many rounds as possible in 25 minutes of:

1 mile run – buy in

5 burpees

10 jumping pullups

15 overhead walking lunges, 20/14lbs

*Athletes must run together.  One athlete works while the other rests.  They must alternate movements.  Post total rounds to beyond the whiteboard.

WOD – August 21, 2014

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Work Out of the Day

For time:

30 wallballs, 20/14lb

500m row

9-15-21 - 

-wallballs, 20/14lb

-box jumps, 24/20″

800m run

21-15-9 -

-wallballs, 20/14lb

-box jumps, 24/20″

500m row

30 box jumps, 24/20″

Post time to beyond the whiteboard.

 

Basics

Same as above

WOD – August 20, 2014

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Work Out of the Day

Deadlift 5-5-5-5-5

then,

“Hell of the West WOD 1 Qualifier”

As many reps as possible in 8 minutes of:

10 deadlifts

10 bar facing burpees

*Every 2 rounds the weight increases as follows in lbs:

 Open Men: 195-225-255-285

Open Women: 125-150-175-200

Novice Men: 155-185-215-245

Novice Women: 95-125-155-185

Post loads and reps completed to beyond the whiteboard and at http://www.humanperformanceproject.com/enter-score/

 

http://youtu.be/kZaI6w84WsM

 

 

Basics

10 2-minute rounds of:

10 kb swings, 53/35lbs

10 pushups

max rep situps

Post number of situps to beyond the whiteboard.

 

WOD – August 19, 2014

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Work Out of the Day

Max Effort Strict Pullups

then,

“090311 Mainsite WOD”

As many rounds as possible in 30 minutes of:

5 pullups

5 ring dips

15 situps

Post reps and time to beyond the whiteboard.

 

Basics

4 rounds for time of:

400m run

50 air squats

then,

as many reps as possible in remaining time of (20 minutes total):

5 grasshoppers

5 burpees

Post time and reps to beyond the whiteboard.

Sept 13 – November 7 – Whole Life Challenge!

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Sept 13 – November 7 – Whole Life Challenge!

SinCity Crossfit will be participating in the Whole Life Challenge this fall!

Click Here to Register!

What is The Whole Life Challenge?

The Whole Life Challenge is the 56-day online game that allows you to affect lasting change in your life.

While everyone wants to look and feel better, it can be a challenge to know how or where to start. The Whole Life Challenge focuses you on the key areas of your life that produce real, life long changes. Playing together with your friends and family in a fun and motivating daily game, you’ll create new healthy habits that last long after it ends.

More than 50,000 people have played the Whole Life Challenge since we began in 2012.

 
How does it work?
The Whole Life Challenge works by identifying the areas that almost everyone wants to change, and then making a daily game out of creating new habits in each of those areas. The game is designed around the five key areas that every person can identify with. Relying on their more than forty years of combined personal coaching experience, the founders created a system of play focused on implementing new habits in each of the five key areas.

Who can play? 
Anyone from our gym can join our team.  Even your freinds and family that are not members of SCCF can still join our team and play!  It’s only $39 for the early registration!

The Whole Life Challenge rule can be found here - https://game.wholelifechallenge.com/wlcfall14/rules

The winners are based off of 3 criteria:  25% workout improvement, 25% bf% improvement, and 50% Daily Gameplay

Below are some important dates for the challenge:
-Early registration ends August 24th
-The challenge is 8 weeks (September 13th to November 7th)
-Saturday September 6th we will have a potluck BBQ and have a Q and A on the challenge!
-We will be measuring bf% and completing pre-wods the week of September 8th.
-We will be re measuring and redoing all the workouts the week of November 3rd.
-November 8th we will announce the winners at the Femme Fatale – All Women’s Throwdown!

WOD – August 18, 2014

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Congratulations to Sarah V for taking first place in this year’s Frogman Challenge!  Also a big shout out to Noe who took 3rd and Bobbie 4th!  All results can be found at http://www.frogmanchallenge.com/

Work Out of the Day

Front squat 3-3-3-3-3 (3 second pause at bottom)

then,

As many rounds as possible in 10 minutes of:

50m run

5 left arm db snatches

5 db squats

5 right arm db snatches

Athletes choose any dumbbell weight.  Score = db weight x snatch reps completed.  Post loads and time to beyond the whiteboard.

 

Basics

5 rounds for time of:

250m row

20 wallballs, 20/14lbs

200m run

1 minute rest

Post time to beyond the whiteboard. 

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