WOD – September 19, 2014

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Work Out of the Day

Deadlift 5-5-5-5-5

then,

“Diane”

21-15-9 reps for time of:

Deadlift, 225/155lbs

Handstand Pushups

Post loads and times to beyond the whiteboard.

 

Basics

For time:  

50 double unders

2 wall climb

40 air squats

2 wall climbs

30 kb swings, 53/35lbs

2 wall climbs

20 burpees

2 wall climbs

20 burpees

2 wall climbs

30 kb swings, 53/35lbs

2 wall climbs

40 air squats

2 wall climbs 

50 double unders

Post time to beyond the whiteboard.

 

WOD – September 18, 2014

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*Gymnastics class is back tonight at 530pm!*

Work Out of the Day

2 minute max rep ghd situps

then,

In teams of 2, as many reps as possible in 20 minutes of:

10 wallballs, 20/14lbs

15 situps

10 box jumps, 24/20″

15 pushups

*200m run, 20/14lbs

Post total reps to beyond the whiteboard.  One athlete runs while the other works.   When they return from run they pick up where their partner left off while they run.  On the first 10 minutes the runs are with a medicine ball.  On the last 10 minutes they are without.  

Basics

Same as above

WOD – September 17, 2014

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Work Out of the Day

For time:

900m row

45 kb swings, 53/35lbs

30 pullups

600m row

30 kb swings, 53/35lbs

20 pullups

300m row

15 kb swings, 53/35lbs

10 pullups

Post time to beyond the whiteboard.

 

Basics

10 rounds for time:

15 walking lunges

10 grasshoppers

7 medicine ball cleans, 20/14lbs

5 knee ups

Post time to beyond the whiteboard.

Granite Games Wrap Up

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I want to congratulate all of our athletes who qualified and made the trip out to St. Cloud Minnesota to compete at the Granite Games last weekend! We had an awesome time competing with 1100 other athletes from around the world.

The team competition consisted of 6 workouts over the course of 3 days. Unfortunately, 2 of our 6 teammates could not make the trip so, Suzie, Melissa, Jake and Billy had to complete all of the workouts, while the other teams subbed in their 4 best for each wod. The team still did great finishing in 20th place out of 64 teams!

On the deadlift rope climb workout, Melissa was worried about the deadlift because she wasn’t able to complete it in practice. It was a relay style workout and she was the last athlete to go on our team. She made the 220lb deadlifts look light, and finished it in under 4 minutes! SCCF won that heat and had the fastest time of the day up to that point. Melissa also stepped up in the 5k run, staying right behind Suzie finishing with a time of 23:01!

Suzie was a great competitor all weekend. The snatch ladder started at 110lbs for women. This was a weight she had never been able to lift before. She failed on the first couple tries, but then she was able to focus all her strength and was able to pr with the 110lb Snatch! She also was able to get a muscle up on event 3! She had only done 2 muscle ups ever before, and she was able to fight her way on top of the rings when the pressure was on! It was inspiring to watch! She also did great on the hspu workout. The 9″ deficit seemed impossible a couple weeks ago, but she was able to push though all of them when it counted. Her positive attitude and determination had a huge impact on the team all weekend.

Jake had a injured foot coming into the weekend, but was able to finish strong when it counted. On the snatch ladder time was ticking fast and he was able to hit 225lbs no problem before failing at 235lb. He failed again with about 30 seconds left. Then he went for it one last time and stood it up right at the buzzer to get new pr of 235lb! On event 3 Jake and Billy partnered up and went through the workout as planned with no mistakes. 50 unbroken double unders would have been impossible for Jake a year ago, but he completed both sets flawlessly. And on event 4 Jake showed his strength by completing 22 of the 30 cleans at 205. Even though he struggled on the muscle ups early on, when Billy failed on the 30th rep w 10 seconds to go, Jake jumped up and muscled his way on top, locking it out right at the buzzer once again!

The individual competition was was amazing to watch. Kyle just barely made the online qualifiers, but with his preparation, consistency, and gutsy performance showed he belongs at the top. The workouts were very difficult and well programmed. Guys would do really well on one workout and then score really low on the next. But Kyle showed Froning-like consistensy. Right from the first snatch ladder workout Kyle showed his strength by snatching 255lbs and finishing 9th. (He barely missed 265lbs which was the heaviest weight possible) Kyle also showed his great endurance by coming in 7th on the 5k run with a time of 19:56!

He was right in the middle of the pack on the other workouts, which put him in the top 12 going into the final! It started with a 40cal row, 50 pistols, 30 toes to bar, and 10 bar muscle ups. Kyle struggled on this workout but still finished 11th. With only one minute to rest they finished with a 20cal row, 3 squat cleans at 255lbs, 2 squat cleans at 265lbs, and 1 squat clean at 275lbs! He was the first one off the rower and on to the heavy cleans. With perfect form he smashed through the “lightest” weight. Then it was just him and the overall winner (Jack Long). They were going rep for rep and came to the last barbell tied, but way ahead of the pack. Kyle looked over and sprinted to the last bar and went for it. He landed under but just a little on his toes and had to drop the bar. Long finished and then another competitor came in 2nd. Then Kyle reset and easily made his second attempt.

He came in 3rd place on that final grueling workout. It was amazing to watch him go beastmode through those weights showing he was one of the strongest dudes there. And it was cool to see him go for the win right at the end instead of playing it safe. For me that was the most exciting part of the weekend. (video coming soon) Kyle finished 9th overall and represented SCCF like a boss!

All in all it was a great experience and we had a lot of fun competing together in Minnesota. All the scores can be found at this link -http://www.thegranitegames.com/page/show/1247454-leaderboard-2014- . And all the workout can be found here -http://www.thegranitegames.com/page/show/1330861-granite-games-workouts-2014-
Next time I know we will have more teams and more individuals qualify and make the trip out to Minnesota. It was the most professional and well ran event I have been to, right up there with regionals and the CF Games. I definitely recommend it to all of our athletes. We will be posting video of the workouts in the next few days! Now back to training!

WOD – September 16, 2014

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Work Out of the Day

Back Squat 3-3-3-3-3

then,

21-15-9 reps for time of:

burpees
pistols
pushups

Post time to beyond the whiteboard.

clean n jerks monday basics

Basics

For time:
1000m row
15-12-9-
-kb swings, 53/35lbs
-box jumps, 24/20″
500m row
12-9-6-
-kb swings, 53/35lbs
-burpees
250m row
9-6-3-
-kb swings, 53/35lbs
-burpee box jumps, 24/20″

Post time to beyond the whiteboard.

WOD – September 15, 2014

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Work Out of the Day

Clean and Jerk 1-1-1-1-1-1-1

then,

120304 Mainsite WOD

Complete as many reps as possible in 10 minutes of:
2 Clean and jerk, 185/125lbs
1 Rope climb

Post rounds completed to comments.

 

Basics

4 rounds for max reps of:

1 minute burpees

1 minute situps

1 minute pushups

1 minute squats

1 minute run 200m 

1 minute rest

Post round reps and total reps to beyond the whiteboard.

WOD – September 11, 2014

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In remembrance of  9/11 and all the lives that were lost, today we will be doing a hero workout.

 

Work Out of the Day

Morrison”                                         ScottMorrisonHero

50-40-30-20 and 10 rep rounds of:
Wallballs, 20/14lbs
Box jump, 24/20″
Kettlebell swings, 53/35lbs

Post time to beyond the whiteboard.

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

 

Basics

Same as above

WOD – September 10, 2014

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We will be doing weigh ins and measurements before every wod today for the Whole Life Challenge!  Please arrive 15 minutes early!

Work Out of the Day

Overhead Squat 1 rep max

Front Squat 1 rep max

Back Squat 1 rep max

then,

3 rounds each for time of:

400m run

rest 2 minutes

Post loads and times to beyond the whiteboard.

 

Basics

7 rounds for max reps in 3 minutes of:

3 burpees

5 medicine ball cleans, 20/14lbs

7 box jumps, 20″

Rest 1 minute between rounds

Post total reps to beyond the whiteboard.

October 31 – 2014 Nevada’s Strongest Man

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October 31 – 2014 Nevada’s Strongest Man

2014 Nevada’s Strongest Man

United States Strongman Inc.

Gold Level Event

Top 3 Qualify in each class for Nationals*

We will be hosting Nevada’s Strongest CrossFitter alongside Nevada’s Strongest Man Event! 

Date:                     October 31st, 2014

Location:              Sin City Crossfit

                                930 Wigwam Pkwy, Henderson, NV 89014

Time:                     9:00am weigh-in, 10:00 contest starts    

 

Promoter:           Justin Purcell

                                justinpurcell@thecustomtrainer.com

                                (435) 849-6672 (text or email preferred)

 

Weigh in:             Sin City Crossfit

                                October 30th

                                9am-12pm or day of competition

 

777 W Lake Mead Pkwy, Henderson, NV

(702) 558-7000

 

 

Entry Fee:          Only $40 for local Vegas CrossFitters!  Registration link coming soon!

                                 $65.00 if postmarked before September 15th 2014

                                Make checks payable to:

                                Justin Purcell

                                3449 Durant River Dr.

                                Las Vegas, NV, 89122

Trophies will be awarded for 1st, and 2nd place and a medal will be awarded to our third place athletes along with supplements! All proceeds of this event will be donated to charity! Food Trucks will be on site!

Weight Classes:

Mens: Lightweight: under 148, 149-165, 166-181
Middleweight: 182-198, 199-220, 221-242
Heavyweight: 243-275, 276-308, and 308+
Womens: Lightweight: under 123, 124-132
Middle Weight: 133-148, 149-165, 166-181
Heavy Weight: 182-198, and 198+

 

Events
This is a Halloween Event!
There will be 5 events that will determine the winner of 2014 Nevada’s Strongest Man
However, 11 events will be listed 6 Tricks, and 5 Treats, events will be picked one week
before the Competition Date. All competitors will be notified via email!

All CrossFitters will lift the Lightweight Division Weights!

Trick Events:
Press medley: Sand Bag, Texas Power Block, Keg, Atlas Stone
Deadlift medley: Car, Axle, Texas Power Frame, Olympic Bar
Carry and Load: Keg, Keg, Sand bag, Sand bag
Tire Drag and Flip: 550lb tire, 990lb tire
Atlas Stones: 5 stones in ascending heights and weights spaced 6 feet apart
*Mystery Event: Courtesy of Frank Gonzales and Texas Power Concepts To be announced
October 24th, 2014!

Treat Events:
Press Medley: Texas Power Monster Dumbbell, Thomas Inch dumbbell, Texas Power Block, Log
Deadlift for reps: Engine side Car Deadlift, Texas Power Frame 60 seconds
Log Press for reps: 60 seconds, clean once press away
Axle Clean and Press for reps: 60 seconds, clean and press each rep
Sandbag carry for distance: no time limit, one drop allowed.
Event Details and Breakdown

 

Trick Event weights -

Men’s Lightweight:
Press medley: 200# Sand Bag, 185# axle, 180# Log, 116# Atlas Stone
Deadlift medley: 450# Car at handles, 225# Axle, 405# Texas Power Frame, 315# Olympic
Bar
Carry and Load: 116# Atlas Stone, 200# Atlas Stone, 200# Sand Bag, 260# block to 48 inch
platform
Tire Drag and Flip: 350lb tire drag 40 feet, 550lb tire 5 flips
Atlas Stones: 116#, 200#, 280#, 300#, and 330# to 72, 60, 56, 50, and 48 inches!

Women’s Lightweight:
Press medley: 40# Dumbbell, 85# Axle, 90# log, 80# Atlas Stone
Deadlift medley: 135# Axle, 315# Texas Power Frame, 185# Olympic Bar
Carry and Load: 80# stone, 116# stone, 130# Texas Power Dumbbell to 48 inch platform
Drag and Flip: 315# Texas Power Frame drag for 40 feet, 350# tire flip 3 times
Atlas Stones: 80#, 116#, and 200# to 56, 50, and 48 inches!

Treat Events:

Men’s Lightweight:
Press Medley: 100# dumbbell press, 112# Texas Power Monster Dumbbell, 200# sandbag,
200# Log
Deadlift for reps: 315# Axle Deadlift, 405# Texas Power Frame 60 seconds one rep, then
switch
Log Press for reps: 180# Log, 60 seconds, clean once press away
Axle Clean and Press for reps: 185# axle, 60 seconds, clean and press each rep
Sandbag carry for distance: 200# sandbag, no time limit, one drop allowed.

Women’s Lightweight:

Press Medley: 60# two hand dumbbell press, 80# Atlas stone press, 40# dumbbell press,
116# Atlas stone press
Deadlift for reps: 185# Axle Deadlift, 150# Farmers (each hand) 60 seconds one rep, then
switch
Log Press for reps: 110# Log, 60 seconds, clean once press away
Axle Clean and Press for reps: 95# axle, 60 seconds, clean and press each rep
Atlas Stone carry for distance: 116# stone, no time limit, one drop allowed.

*All events will be timed to determine placing except sandbag carry.
*No lifting suits allowed
*Lifting straps can only be used on Car Deadlift and Frame

WOD – September 9, 2014

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Today is the 2nd day of Whole Life Challenge Pre WODS!  We will be doing body fat measurements and before pics all day on Wednesday, Thursday, and Friday!

Work Out of the Day

As many reps as possible in 25 minutes of:

5 power cleans, 135/95lbs

5 lateral bar burpees

5 toes to bar

*200m run E5MOM

Post total reps to beyond the whiteboard.

Basics

As many reps as possible in 20 minutes of:

100m run

10 kb swings, 53/35lbs

10 overhead walking lunges, 20/14lbs

10 jumping pullups

Post total reps to beyond the whiteboard.

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