WOD – October 21, 2014

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 Work Out of the Day

Max Effort Handstand Pushups 

then,

“Rock Solid”

As many rounds as possible in 20 minutes of:

5 handstand pushups

10 toes to bar

25′ handstand walk

10 kb swings, 53/35lbs

Post rounds completed to beyond the whiteboard.

Basics

21-18-15-12-9-6-3 reps for time of:

toes to bar

pushups

overhead walking lunges, 20/14lbs

Post time to beyond the whiteboard.

WOD – October 20, 2014

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Click Here to Register for Femme Fatale Ladies Throwdown!

 Click Here to Register for Nevada’s Strongest CrossFitter!

Work Out of the Day

Front Squat 3-3-3-3-3

then,

As many reps as possible in 8 minutes of:

100m run

5 lateral burpees

max rep front squat, 185/125lbs

Post loads and reps to beyond the whiteboard.

Basics

4 rounds for max reps in 5 minutes of:

400m run

10 kb swings, 53/35lbs

10 box jumps, 24/20″

1 minute rest

Post reps completed to beyond the whiteboard.

Oct 25th – CrossFit Volleyball!

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Oct 25th – CrossFit Volleyball!

When:  Saturday Oct 25th at noon

Where:  Anthem Hills Park

What:  4 on 4 Volleyball tournament

Why:  Part of CrossFit is to learn and play new sports.  It’s time to put your fitness to the test!  Get ready to talk some trash and put your money where your mouth is.  Every month SCCF and South SCCF will get together and face off in a team sport.  Winner gets to take home the Trophy for that month and all the bragging rights.  This month South gets home field advantage and their choice is Volleyball.  Next month SCCF will choose the sport and location.  This is open to everyone so bring your friends and family!

 

 

WOD – October 17, 2014

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Work Out of the Day

101027 Mainsite WOD

Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Post rounds completed to beyond the whiteboard.

 

Basics

4 rounds for time of:

400m run

50 squats

10 burpees

10 ball slams, 40/20lbs 

1 minute rest

Post time to beyond the whiteboard.

 

WOD – October 16, 2014

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Click Here to Register for Femme Fatale Ladies Throwdown!

 Click Here to Register for Nevada’s Strongest CrossFitter!

Work Out of the Day

For time:

50 kb swings, 53/35lbs

50 situps

800m run

40 kb swings, 53/35lbs

40 situps

600m run

30 kb swings, 53/35lbs

30 situps

400m run

20 kb swings, 53/35lbs

20 situps

200m run

10 kb swings, 53/35lbs

10 situps

100m run

Post time to beyond the whiteboard.

Basics

Same as above

WOD – October 15, 2014

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Click Here to Register for Femme Fatale Ladies Throwdown!

 Click Here to Register for Nevada’s Strongest CrossFitter!

We have gymnastics class tonight at 630pm!

Work Out of the Day

Back Squat 5-5-3-3-3-1-1-1-1

then,

In teams of 2 for time:

30-20-10 reps of

thruster, 95/65lbs

chest to bar pullups

Post loads and time to beyond the whiteboard.  While one athlete completes thrusters, the other hangs from bar.  While one partner completes pullups, the other holds bar in front rack.  They may switch as often as necessary.

Basics

As many rounds as possible in 20 minutes of:

5 medicine ball cleans, 20/14lbs

10 pushups

15 walking lunges

Post rounds completed to beyond the whiteboard.

WOD – October 14, 2014

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So many PRs last week!  Congrats to George, Fred, and Sam (pictured below) on getting that first muscle up!

Gymnastics class is tonight at 730pm and tomorrow at 630pm!

Work Out of the Day

10-8-6-4-2 reps for time of:

*200m run

power clean, 185/125lbs

burpee box jumps, 30/24″

Post time to beyond the whiteboard.  *Each round starts with a 200m run. 

Sam muscle up monday basicsmonday wod scores

Basics

10 rounds for max reps in 2 minutes of:

100m run

max rep *burpees/wallballs, 20/14lbs

1 minute rest

*burpees on odd rounds and wallballs on even rounds

Post total reps for burpees and wallballs to beyond the whiteboard.  

Athlete Spotlight – Steff

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Athlete Spotlight – Steff

Name: Steff Angeles

 

Age: 42ish…wow..time flies

 

Occupation: I’m the Casino Controller for Treasure Island.  I oversee departments that don’t get a lot of attention but are important to operations. (Revenue Audit, the Casino & Satellite Cage, Count Team, Casino Collections, Casino Credit, Food & Beverage Cashiers & Title 31 Compliance)  I’m fortunate to have a great management team that makes me look good.

 

Single/married/family?  Single and it’s complicated.  No kids, but I borrow my niece and nephew frequently, then hand them back to my sister when I get tired.

 

Favorite activity outside of CrossFit?  Creating great memories with Family & Friends.  This usually comes about via drinking and any combination of: get togethers/parties, impromptu socializing, eating out at restaurants, traveling/vacationing.

 

Favorite workout music? Upbeat Hip Hop, Rap & EDM.  Something with a beat to get me going, I need all the help I can get.

 

Do you follow paleo or zone diet?  I permanently changed my eating habits last year to eat cleaner overall.  Pseudo Paleo and conservative with the carbs.    With my current schedule, I’m pretty good Monday through Friday but the weekends need to be better.

 

Do you, or did you play any sports? In High School I played Tennis, ran Track & Field one year and I was a bowler. That’s right; I was a tri sport athlete! (Haha) I went through my phase of Road Races, (5Ks up to Full marathons) and obstacles races (Spartan, Tough Mudder, etc) Currently, I golf with my friends and I just started doing CrossFit competitions this year. (Masters Division)  I’m a casual NFL fan, but I’m playing in 5 Fantasy Football leagues.  That’s a sport, right?

 

How long have you been crossfitting? Since July of 2013…

 

How many times a week do you crossfit? I’m usually at the box 3-4 times a week.  I need to step up my open gym workouts on the weekends.

 

What is your favorite place to eat or cheat meal? Right now, any decent all you can eat Sushi bar. My current favorites are Goyemon and Oyshi Sushi.  Texas de Brazil is another phenomenal all you can eat place I’m cheating meals at.  When I head out for cheat meals, it’s usually about a 60 minute AMRAP WOD.  I recently PR’d at Texas de Brazil.

 

Which SinCity location do you workout at, and how did you get started there?  I workout at SinCity South and I’m at the 6:30 PM class 90% of the time.  I’ve PR’d on a lot of movements this summer with this group, you guys rock!  I started at SinCity West with my first CrossFit coach Kenny Hunt and fortunately for me that’s how I met TJ.  After Kenny left Las Vegas, I stuck with TJ and headed over to South when TJ came back this past June.

 

Favorite movement?  Not trying to be sarcastic here, but Burpies.  Yes, they’re terrible.
However, just 4 years ago when I was 20+ lbs heavier and just quit smoking, I couldn’t string together more than 5 burpies at boot camp before feeling like I was going to pass out.  It was one of the biggest wakeup calls of my life and whenever we pass 5 burpies in any WOD, I can’t help but think back and smile.

 

Favorite Workout? Cindy & Murph.  After doing all those Pull Ups, Push Ups and Air Squats in either WOD, I feel like I got a great all over body workout for the day.

 

Least favorite movement?  Unfortunately it’s THE premier CrossFit movement (in my opinion) Thrusters!  I’m working on converting Thrusters to one of my favorites like I did Burpies.

 

Why do you go to SCCF?  I look forward to that part of my day where it’s one hour of nothing but positive vibes at the Box from beginning to end. (Even though I’m completely sore the next day)  I knew I was in the right place when the SCCF community raised $3,743 for the Injured Police Officers Fund (in honor of Officer David VanBuskirk) and the trainers did burpies for every $1 raised.  The initial goal was $1,000.  I want to take this moment to thank the trainers for always getting our WODs in the “Beyond the White Board” App.  It’s a great training tool and I appreciate the time and effort of the daily updates. Last but not least, thanks for frequently posting pictures of everyone throwing down at the Box.  They’re always inspiring!

 

Who is your favorite trainer?  I had a blast working out with Max this summer before he left.  I picked up some great tips and he’s hands down the funniest trainer I’ve had.  TJ’s patience, technical expertise and encouragement over the past year have me doing things I never dreamed possible.

 

What is something people would be surprised to know about you?  I love going to weddings!  It’s a personal holiday for the newlyweds with a great vibe and I’m always grateful to attend or be any part of it.  I’ve been: Groomsman 6 times, the Emcee 4 times, the Best Man twice and an ordained minister (once) to marry my two friends.

 

How has CrossFit improved your life? I’m much more productive in life because my energy level has tripled and I feel have more hours in the day now.  This has opened up so many options and opportunities in my life.  Also, I’m mentally stronger because I’m constantly stepping out of my comfort zone in the Box.

 

What or who inspires you the most? I’m inspired most by those who do the right thing and/or assist others with no hidden agendas.  As time flies by, I seem to respect this more and more because nowadays it appears that people seek attention, versus respect.

 

Biggest achievement since you started/ what you are most proud of?   Having to buy a whole new wardrobe of clothes because my clothes were draping on me.  I hate to admit this, but I enjoy being told that I look younger because of the weight loss.  Best compliment you can give to a guy my age. haha

 

 

What are your fitness goals for this year?  Getting my Back Squat 1 Rep Max to 300 lbs. by 2015.  The Long term goal is to be able to RX 90% of the Benchmark WODs.  I get frustrated seeing my 1 or 3 rep max as the workout weight for a WOD.  At the same time, it gets me to the Box every week.  Bring it… =)

WOD – October 13, 2014

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Congratulations to all our athletes that competed in the Apollo Games this weekend!  Ken got 1st place on wod 3 and finished in 5th overall in the men’s scaled division!  Jake finished 3rd in wod 2 and Mike 2nd, both hitting Pr’s on their snatches with Jake hitting 240lbs and Mike 200lbs!  Thomas Pr’d on his snatch as well and was also very consistent finishing in 16th place in the scaled division.  They all did a great job representing SCCF!

Work Out of the Day

Push Press 5-5-5-5-5

then,

15-12-9 reps for time of:

push press, 115/75lbs

knees to elbows

Post loads and time to beyond the whiteboard.

Basics

For time:

1000m row or 800m run

50 situps

30 kb swings, 53/35lbs

500m row or 400m run

35 situps

20 kb swings, 53/35lbs

250m row or 200m run

20 situps

10 kb swings, 53/35lbs

Post time to beyond the whiteboard.

WOD – October 11, 2014

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Come check out the Apollo Games today from 9am to 5pm at CrossFit Apollo!  We have 4 athletes competing alongside crossfitters from all over the valley!  Goodluck to Jake P, Thomas L, Ken J, and Mike Sim!!!

Work Out of the Day

 

Make up a workout you missed this week

 

or

 

Apollo Games Event #1:

30-KBS (53/45)
30-SDLHP (53/45)
30-Goblet Squats (53/45)
30-Box Jumps (24″/20″)
400 Meter Run
30-Box Jumps
30-Goblet Squats
30-SDLHP
30-KBS
*15 minute cut off

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