August 1st, 2014 – 31 Heroes!

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August 1st, 2014 – 31 Heroes!

 SCCF will be hosing the 31 Heroes WOD and fundraiser on Friday August 1st!  The wod can be done at any workout time, and basics will be doing an easier variation of the workout.  Feel free to bring a friend to do the wod with you even if they are not a member.  If  you would like to receive a shirt and donate to this great cause, please click on the link below to register!

***This workout will not be able to be made up on the weekend***

Click Here to Register

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

 

WOD – July 31, 2014

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This Friday we will be hosting the 31 heroes workout!  Click here for more info!

This Saturday SCCF is hosting Tony Blauer’s 2014 Annual Combatives Camp!  Click here for more details!

Work Out of the Day

5 rounds for time:

40 double unders or 80 singles

30 grasshoppers

20 kb sumo deadlift high pulls, 53/35lb

10 pistols or 20 air squats

Post time to beyond the whiteboard.

Basics

Same as above

August 2-3, 2014 – Tony Blauer’s Annual Combatives Camp

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August 2-3, 2014 – Tony Blauer’s Annual Combatives Camp

Las Vegas, Nevada
August 2-3, 2014
Click to Register

2014 ANNUAL COMBATIVES CAMP
Tony Blauer’s 2014 Annual Combatives Camp is coming back to the Las Vegas Area. This camp is not just for law enforcement, CrossFitters or martial artists.It is for anyone who wants to improve their personal safety, awareness or self-defense skills.

The Combatives Camp will be two days of presentations and physical skills and drills that are functional for all skills and fitness levels. Everyone can do it and everyone should. Regardless of your experience you can attend. During practical drills, groups will be created based on experience & occupation (General public/beginners, police/military, Martial artists & MMA, etc.,)
This year we are focusing on awareness and fear, two necessary skills often left out of conventional training.
Practical, Tactical Drills:
  • S.P.E.A.R. SYSTEM Overview – The nuts and bolts behind OUTSIDE90 & FINGERS SPLAYED
  • The BTS Combat Conditioning protocol (these drills can be conducted safely in your backyard, Box, PD or combative room – no equipment needed)
  • How to RIP an ELBOW - Complete analysis of the three types of elbows taught in the SPEAR System.  Comprehensive presentation for throwing elbows from inside a flinch, a clinch and the SPEAR
“Fear creates doubt, doubt creates hesitation, both create anxiety.
Understanding how fear affects, not just performance, but every decision you make, is crucial to your personal success.” 

- Coach Tony Blauer
Law Enforcement, Military and First Responders – Please also join us at the 2014 S.P.E.A.R. Symposium being held July 31-August 1.
Click here for more information

WOD – July 30, 2014

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This Friday we will be hosting the 31 heroes workout!  Click here for more info!

This Saturday SCCF is hosting Tony Blauer’s 2014 Annual Combatives Camp!  Click here for more details!

Work Out of the Day

Hang Power Clean 3-3-3-3-3

then,

3 rounds for max reps of:

1 minute handstand pushups

1 minute hang power cleans, 135/95lbs

1 minute toes to bar

1 minute rest

Post total reps to beyond the whiteboard.  Movements may be completed in any order.  

Basics

As many rounds as possible in 20 minutes of:

1000m run – buy in

3 back burpees

6 pushups 

9 overhead walking lunges, 20/14lbs

Post rounds completed to beyond the whiteboard.

WOD – July 29, 2014

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This Friday we will be hosting the 31 heroes workout!  Make sure to register to get a shirt!   Click here for more info!

This Saturday SCCF is hosting Tony Blauer’s 2014 Annual Combatives Camp!  There are spaces available and a great discount for our members and for any LEO’s!  Click here for more details!

Work Out of the Day

Muscle Up Practice

then,

“Muscle Up Biathlon”

For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap. 

Scale for muscle ups is athletes choice of chest to bar pullups or ring dips using the same format.

Time Cap: 18 minutes

Basics

21-18-15-12-9-6-3 reps for time of:

kb swing, 53/35lbs

50ft bear crawl

medicine ball situp throw, 20/14lbs

50ft crab walk

Post time to beyond the whiteboard.

WOD – July 28, 2014

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Thanks to everyone that came and did the hero workout for David VanBuskirk on Tuesday!  We were able to raise $1,504 for the Injured Police Officer’s Fund all in 1 day!  This means that the SCCF trainers will be completing 1504 burpees, and we will post the date for that soon!  Check out the workout pics below, and thanks again to everyone that participated!

***All workout times today are wod and basics***

Work Out of the Day

“Clean Burp Run”

5 rounds for time of:

400m run

25 medicine ball cleans, 20/14lbs

25 burpees

Post time to beyond the whiteboard.

Basics

same as above

 

WOD – July 25, 2014

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***The 730pm workout is cancelled tonight***

Work Out of the Day

As many rounds as possible in 20 minutes of:

3 handstand pushups

6 box jumps, 30/24″

9 pushups

12 back squats, 135/95lbs

Post time to beyond the whiteboard.

Basics

10 rounds for time of:

100m run

10 front squats, 20/14lbs

50m run

20 air squats

1 minute rest

Post time to beyond the whiteboard.

 

WOD – July 24, 2014

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***There will be no gymnastics class and no skills class tonight***

Work Out of the Day

5 rounds for time of:

400m run

15 kb swings, 70/53lbs

20 ghd situps

Post time to beyond the whiteboard.

Basics

5 rounds for time of:

400m run

15 kb swings, 53/35lbs

20 v ups

Post time to beyond the whiteboard.

WOD – July 23, 2014

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Work Out of the Day

Snatch 1-1-1-1-1-1-1

then,

Workout 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches, 75/55lbs

Post loads and times to beyond the whiteboard.

Basics

30-25-20-15-10-5 reps for time of:

Left arm kb walking lunge, 53/35lbs

pushups (hand release)

right arm kb walking lunge, 53/35lbs

situps

Post time to beyond the whiteboard. 

WOD – July 22, 2014

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Today marks 1 year since the end of watch for our SCCF family member, friend, and officer David VanBuskirk. We are doing the hero WOD “Gallant” in honor of David. He was a member at SCCF South and Gallant was one of the last WOD’s he had done. Both SCCF and SCCF South will be honoring David at all class times (WOD will be modified for Basics classes). Workout can be done individually or as a team of two. We want to invite you and the community to come in and honor David. Feel free to invite your friends and family. Let them know why we are working out on this day.

We would like to also ask that everyone make a donation to the Injured Police Officers Fund. We will collect all donations at the gym during class times. Be sure to make your checks out to “The Injured Police Officers Fund.”
The mission of the Injured Police Officers Fund is to help reduce the financial burden suffered by Police Officers and their families in the event of a line of duty injury or death by providing monetary assistance to these Officers and their families.

FOR EVERY DOLLAR DONATED TO IPOF YOUR  TRAINERS WILL DO 2 BURPEES! It’s your chance for revenge! So donated big!

http://www.injuredpoliceofficers.com/about_us.htm

Rescuer Killed

Work Out of the Day

“Gallant”           

For time:

1 mile run with ball, 20/14lbs

60 burpee pullups

800m run with ball, 20/14lbs

30 burpee pullups

400m run with ball, 20/14lbs

15 burpee pullups

Post time to beyond the whiteboard.

Officer David VanBuskirk joined LVMPD October 6, 1999, and served in both Patrol and Narcotics until February 24, 2007 when he was assigned to Metro’s Search and Rescue section. A Southern Nevada native, David was both a loyal and caring friend and an eager mentor to all he knew. As a Search and Rescue Officer he was recognized as a true hero, saving numerous lives during the hundreds of rescues he performed. On July 22, 2013 while conducting a helicopter rescue of a stranded hiker on Mount Charleston Officer VanBuskirk fell to his death. His last action was to secure the hiker to the helicopter’s hoist cable, saving the man’s life. Officer VanBuskirk was 36 years old, and is survived by his wife, his mother and an extended family.

Basics

“Team Gallant”

In teams of 2 for time:

1 mile run with ball, 20/14lbs

60 burpee jumping pullups

800m run with ball, 20/14lbs

30 burpee jumping pullups

400m run with ball, 20/14lbs

15 burpee jumping pullups

Teammates run together but share a ball, and one works while the other rests on burpee jumping pullups.  Post time to beyond the whiteboard.

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