WOD October 1, 2014

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WOD – September 30, 2014

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***Gymnastics class is this morning at 11am and tonight at 730pm!***

Work Out of the Day

Back Squat 7-7-7-7-7

then,

“2009 CrossFit Games Event 7″

As many rounds as possible in 8 minutes of:

4 handstand pushups

8 kb swings

12 situps

Post loads and rounds completed to beyond the whiteboard.

Basics

6 rounds for time of:

row/run 400m

12 burpees

20 overhead walking lunges, 20/14lbs

*row on odd rounds and run on even rounds

post time to beyond the whiteboard.

WOD – September 29, 2014

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Thanks to everyone that came out to the Barbells for Boobs fundraiser!  It was a lot of fun and we raised $1,500 in just  3 hours!  Our donation page is still up and we hope to reach our goal of $2,400 before the end of the month.  If you couldn’t make it but would still like to donate click here   Thanks again to everyone that donated a raffle prize and everyone that helped with the event.

Work Out of the Day

Hang Clean 1-1-1-1-1-1-1

then,

“Nasty Girls”

3 rounds for time of:

50 air squats

7 muscle ups

10 hang power cleans, 135/95lbs

Post loads and time to beyond the whiteboard.

Basics

4 rounds for reps:

1 minute pushups

1 minute ball slams

1 minute squats

1 minute grasshoppers

1 minute rest

Post total reps to beyond the whiteboard.

WOD – September 26, 2014

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This Saturday from 9am to noon is our Barbells for Boobs fundraiser!  There will $2,400 in raffle prizes to win!  We also have a bake sale and a bikini carwash! Click here to reserve a workout time -  All donations go to fight breast cancer.  If you are out of town you can donate at this link -Donation Link

Work Out of the Day

For time:

30 wallballs, 20/14lbs

30 ground to overhead, 95/65lbs

30 box jumps, 24/20″

30 kb swings, 70/55lbs

30 front squats, 95/65lbs

30 burpees

30 power cleans, 95/65lbs

Post time to beyond the whiteboard.

Basics

For time:

30 wallballs, 20/14lbs

30 pushups

30 kb swings, 53/35lbs

30 box jumps, 24/20″

30 overhead walking lunges, 24/20″

30 burpees

30 ball slams, 40/30/20lbs

Post time to beyond the whiteboard.

 

WOD – September 24, 2014

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Work Out of the Day

“Just Hangin’ Out”

5 rounds for time of:

25 double unders

15 situps

10 chest to bar pullups

15 situps

25 double unders

30 second hang from bar 

Post time to beyond the whiteboard.

Basics 

5 rounds for time of:

50 jump ropes

15 situps

10 chest to bar jumping pullups

15 situps

50 jump ropes

30 second hang from bar 

Post time to beyond the whiteboard.

WOD – September 24, 2014

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Are you close to getting that first muscle up? Want to learn how to handstand walk? Need some tips on your butterfly pullup? Gymnastics class is tonight at 630pm!

Work Out of the Day

Front Squat 3-3-3-3-3

then,

In teams of 2, as many rounds as possible in 12 minutes of:

200m run

*one athlete runs while the other holds bottom of squat

Post loads and rounds completed to beyond the whiteboard.

Basics

Tabtata Mashup

row for calories

box jump overs, 24/20″

800m run  (in 4 minutes)

Tabata Mashup

Pushups

Squats 

Post total reps to beyond the whiteboard.

Athlete Spotlight – J Hill

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Athlete Spotlight – J Hill

 

Name: Jason Hill

 

Age: 34

 

Occupation: Mortgage Loan Consultant

 

Single/married/family? Recently married with a baby due in March.

 

Favorite activity outside of CrossFit? Playing basketball

 

Favorite workout music? Old School Hip Hop

 

Do you follow paleo or zone diet? Diet is my big struggle. I eat cleaner than I have in the past but this is my biggest challenge.

 

Do you you, or did you play any sports? I played basketball all throughout high school and college.

 

How long have you been cross fitting? My first crossfit workout was December 7, 2009. I am just about to reach my 5 year anniversary.

 

How many times a week do you crossfit? Typically 3-4 times a week.

 

What is your favorite place to eat or cheat meal? I love to eat. Some of my favorites are Bachi Burger, Hot and Juicy, I am also a big Korean BBQ fan.

 

Which SinCity location do you workout at, and how did you get started there? I have worked out at main since day 1. I got started because I heard TJ one of my fraternity brothers had opened up a gym in a warehouse and I was intrigued enough to check it out.

 

Favorite movement? Anything from the hang. My favorite movements are hang cleans and hang snatchces.

 

Favorite workout? Double Pyramid Helen

 

Least favorite movement? Burpees and pistols

 

Best fran time:3.12              1rm clean n jerk:255                    Best Cindy score: 22.333 rounds

 

Why do you go to SCCF? Going to the gym working out and training classes allows me to disconnect from my job which can be pretty unrelenting. My job follows me wherever I go so to be able to go to the gym and leave work at the door for a few hours is a great release from the stress of my career. The community of people is great as well. As you get older it is harder and harder to find a solid group of people that you share interests with. I was also lucky enough to find my wife at Sin City Crossfit so our gym definitely will always occupy a special place in my heart.

Who is your favorite trainer? Billy Howard. Billy’s passion for Crossfit is unparalleled. He is blunt and honest but at the end of the day he really cares about his athletes and he strives to have the best crossfit gym in Las Vegas.  

 

How has crossfit improved your life? It keeps me active, motivated, and interested in something that is good for me. The community of people is awesome.

 

What or who inspires you the most? I am inspired by just about everyone at the gym. I have been around long enough to have seen everyone start their crossfit journey. The courage it takes to come in feel like you are dying through the first few workouts and stick with it motivates me every day. To see the improvement that the people who stick with it make physically and emotionally is very rewarding. I get a little piece of that excitement I felt when I completed my first muscle up every time I am around or involved in helping a member get their first muscle up.

 

Biggest achievement since you started/ what you are most proud of? It took me over 6 months to get my first muscle up and I remember being ecstatic when I finally got my first one.

 

What are your fitness goals for this year? I would love to be able to string together a few muscle ups. Also increase the amount I am able to squat. Squat strength is probably my biggest weakness.

 

WOD – September 23, 2014

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Are you close to getting that first muscle up?  Want to learn how to handstand walk?  Need some tips on your butterfly pullup?  If so, check out our gymnastics class this morning at 11am and Wednesday night at 630pm!

Work Out of the Day

“Uprising”

3 rounds for time of:

30 shoulder to overhead, 135/85lbs

30 lateral burpees

800m run

Post time to beyond the whiteboard.

Basics

As many rounds as possible in 20 minutes of:

7 kb swings, 53/35lbs

7 burpees

*200m run E2MOM

Post rounds completed to beyond the whiteboard.

WOD – September 22, 2014

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Congratulations to all our athletes that competed this weekend!  Noe and Billy both came in 2nd place in the Rhino CrossFit Championship taking home $500!  Jake P also did great finishing  5th and taking home $100!  And congrats to Joel as well for making it to the finals!

Work Out of the Day

5 Sets of 1 Hang Snatch + 3 Overhead Squats

then,

“CrossFit Team Series Event 7″

21-15-9 reps for time of:
Overhead squats, 115/75lbs
Toes-to-bars

Post loads and time to beyond the whiteboard.

Basics

For time:

400m run

5 rounds of -

-5 wallballs, 20/14lbs

-10 situps

-15 jumping pullups

400m run

5 rounds of -

-5 wallballs, 20/14lbs

-10 situps

-15 jumping pullups

400m run

Post time to beyond the whiteboard.

WOD – September 20, 2014

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Congratulations to Jacob!  He got his first muscle up on the day he finished skills!  Welcome to the wods Jacob!

Work Out of the Day

 

Make up a workout you missed this week

(Open gym is from 9am to noon today, and 10am to 1pm on Sunday)

 

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