WOD – October 30 , 2014,

Comments Off

Halloween workout this Friday!  Wear your costume!  Best costume wins a free month!  Workout times for Halloween are 9am, 10am, 12pm, 430pm, and 530pm.  All classes will be wod and basics!

Click Here to Register for Femme Fatale Ladies Throwdown!

 Click Here to Register for Nevada’s Strongest CrossFitter!

Work Out of the Day 

Max Effort Push-ups

then,

141026 Mainsite WOD

For time:
400m run
50 pull-ups
400m run
50 push-ups
400m run
50 sit-ups
400m run
50 squats

Post time to beyond the whiteboard

wed times

Basics

Same as above

WOD – October 29, 2014

Comments Off

*Gymnastics class is tonight at 630pm!*

Work Out of the Day

Back Squat  3-3-3-3-3

then,

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

back squats, 135/95lbs

kb swings, 53/35lbs

Post loads and time to beyond the whiteboard.

Basics

As many rounds as possible in 20 minutes of:

30 box jumps, 24/20″

25 wallballs, 20/14lbs

20 calorie row

Post rounds completed to beyond the whiteboard. 

Athlete Spotlight – Megan

Comments Off
Athlete Spotlight – Megan
Name: Megan Schafhausen
Age: 27
Occupation: New Grad Nurse! & Neuromuscular Massage Therapist
Single/married/family? Happily taken
Favorite activity outside of CrossFit? I am from Southern California, and love hanging out at the beach, and doing anything outdoors! Paddle boarding, hiking, rock climbing are some of my favorites.
Favorite workout music? I honestly have no preference as long as its upbeat and fast to keep me going!
Do you follow paleo or zone diet? I have tried the paleo diet for challenges but haven’t stuck with it 100%. I do try to eat clean most of the time, especially during the week. The weekends are the hard part because I love going out to eat, cooking, and baking.
Do you you, or did you play any sports? I did gymnastics for 10 years from age 5-15 and then did pole vault for a few years in high school. Anything upside down keeps me happy!
How long have you been crossfitting? 2.5 years
How many times a week do you crossfit? It was tough to keep up during nursing school but my goal is usually at least 3x/week. If I had it my way all the time, I would love to be there 5 days a week.
What is your favorite cheat meal? As a meal probably Italian food – I love pasta and bread but try not to eat them all the time. And dessert….Frozen yogurt !!!
Which SinCity location do you workout at, and how did you get started there? I work out at Main– and I started there a little over a year ago after moving to Las Vegas for nursing school. After trying a workout there I was impressed with the depth and range of all the athletes. I knew coming to this gym that I would get a push from all the amazing and strong women that I hadn’t previously had. I love that everyone is so supportive, encouraging, and athletically talented! Having SinCity as my gym in Vegas has added a lot of consistency to my life this past year, and I am so grateful!
Favorite movement? Gymnastics moves are my favorite and if I had to pick one, I would probably choose handstand pushups. I also love overhead squats :)
Favorite workout? I’m horrible at deciding but I like longer chippers where the reps and movements don’t repeatedly come back to haunt you. I like them because you can go as hard as you can on each movement knowing you don’t have to pace yourself for 5 more rounds of the same thing….
Least favorite movement? Ring Dips. I cringe every time they are in a workout. Being vertically challenged, I am also not a fan of wall balls.
Nasty Girl time: 13:21          1rm clean n jerk:   160                 Best Grace time: 2:51
Why do you go to SCCF?  I love the push from everyone in the gym. I studied Kinesiology in college and understand “how to workout” but I love having someone else decide what I am going to do, and I love doing it with friends! In college I would go to the gym but always felt like something was missing. I was never in great shape, and felt jealous of people who played sports as kids that they could continue in an adult league or play just for fun ( soccer, softball….etc) I spent so much time doing gymnastics I never learned ANY ball sports!! When I started crossfit I knew I would love it and I have never turned back..it has given me that feeling of having a sport again!
Who is your favorite trainer? Because of the time I make it to the gym (usually 430 or 530) I have gotten to know Derrick and Billy the most as coaches, but there’s no way I can pick a favorite overall. I love the dynamic of getting coached by different eyes all the time and hearing different ways of explaining technique and strategy. There are some days when Billy’s words of “Just keep going and don’t put the bar down” can motivate me to keep going and get a PR, and others when I want to scream and run away because there is no way the set can be done unbroken!
What is something people would be surprised to know about you? In high school I worked at Disneyland as an acrobat in one of their parades, “Block Party Bash”
How has crossfit improved your life? Crossfit has added a sense of security to my life that I would have never expected. I love that crossfit has always been such a welcoming and consisent environment that you can find/do wherever you are. I do crossfit when I am sad, when I am happy, when I am bored, or when I am so busy that I feel like I don’t have enough time. Crossfit has introduced me to so many of my closest friends, as well as my boyfriend, and has given me a sport to feel inspired by every day. I am definitely stronger and healthier than I have ever been, and crossfit is constantly inspiring me to reach new goals and feel a sense of accomplishment every time I improve.
Biggest achievement since you started/ what you are most proud of? I am most proud that I have stuck with Crossfit as consistently as possibly since my first trial class.  It is amazing to see the growth of knowledge that you learn about the sport by continuing to do it, and putting in the effort. This year I have seen the result of my efforts by competing in more online qualifiers and competitions then any other year. I stepped outside my comfort zone for a few of them and was pleasantly suprised at my performance every time. There’s always room for improvement, but I am really proud of the hard work that I put in since the Crossfit Open this year. 
What are your fitness goals for this year?
For the next year I want to continue doing the same thing. The best way to get good at crossfit is to DO CROSSFIT! I would love to do a strength program this year, and continue to sign up for more competitions that constantly challenge me and keep me on my toes.

WOD – October 28, 2014

Comments Off

Strongman training tonight at 630pm with Justin! Come check out the events for Nevada’s Strongest Man competition this Friday!!!

Click Here to Register for Femme Fatale Ladies Throwdown!

 Click Here to Register for Nevada’s Strongest CrossFitter!

Work Out of the Day

Max Handstand Hold For Time

then,

110108 Mainsite WOD

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24/20″

Post time to beyond the whiteboard.

Basics

5 rounds for time of:

15 kbs swings, 53/35lbs

30 walking lunges

400m run

Post time to beyond the whiteboard.

WOD – October 27, 2014

Comments Off

Click Here to Register for Femme Fatale Ladies Throwdown!

 Click Here to Register for Nevada’s Strongest CrossFitter!

Work Out of the Day

Hang Snatch 1-1-1-1-1-1-1

then,

8 rounds for time of:

4 snatches, 145/100lbs

200m run

Post loads and times to beyond the whiteboard.

 

Basics

100 double unders or 300 jump ropes for time

then,

Max reps in 2 minutes of:

Burpees

situps

pushups

air squats

pushups

situps 

burpees

1 minute rest between movements.

Post reps per movement and total reps to beyond the whiteboard.

WOD – October 24, 2014

Comments Off

 

Click Here to Register for Femme Fatale Ladies Throwdown!

 Click Here to Register for Nevada’s Strongest CrossFitter!

Work Out of the Day

140625 Mainsite WOD

Death by Body-weight Back Squats
Rest 5 minutes
Death by 75% body-weight push-press 
Rest 5 minutes
Death by 150% body-weight deadlifts

Perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

Basics

Death by Medicine Ball Cleans, 20/14lbs

Rest 1 minute

Death by Burpees

Rest 1 minute

Death by Kb Swings, 53/35lbs

Perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

WOD – October 23, 2014

Comments Off

Click Here to Register for Femme Fatale Ladies Throwdown!

 Click Here to Register for Nevada’s Strongest CrossFitter!

Work Out of the Day

“Triple Pull”

3 rounds for time of:

200m run

10 bar muscle ups

200m run

15 chest to bar pullups

200m run

20 pullups

Post time to beyond the whiteboard.

Basics

3 rounds for time of:

200m run

10 burpee jumping pullups

200m run

15 burpees

200m run

20 jumping pullups

Post time to beyond the whiteboard.

WOD – October 22, 2012

Comments Off

Click Here to Register for Femme Fatale Ladies Throwdown!

 Click Here to Register for Nevada’s Strongest CrossFitter!

Work Out of the Day

Power Clean 1-1-1-1-1-1-1

then, 

Tabata Mashup

power clean, 155/105lbs

double unders

*tabata score is fewest number of double unders + fewest number of cleans in any set

Post loads and tabata score to beyond the whiteboard.

Basics

As many rounds as possible in 18 minutes of:

(0-6min)

10 wallballs, 20/14lbs

10 v ups

(6-12min)

10 front squats, 20/14lbs

10 medicine ball situps, 20/14lbs

(12-18min)

10 air squats

10 situps

Post rounds completed to beyond the whiteboard.

WOD – October 21, 2014

Comments Off

 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

Comments Off

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.

Back to Top Copyright © 2012 - SinCity Crossfit. All rights reserved. Designed & Developed by Bjorn Wallman