WOD – July 27, 2017

***There is Oly class tonight, but Saturday and Sunday Oly classes are cancelled***

Work Out of the Day


Deadlift 1-1-1-1-1-1-1

then,

“Diane”

21-15-9 reps for time of:

deadlift, 225/155lb

handstand pushups

Post loads and time to beyond the whiteboard.

WOD – July 26, 2017

Work Out of the Day


Front Rack Kb/Db Reverse Lunges 10-10-10-10

then,

In teams of 2,

As many rounds as possible in 20 minutes of:

100 double unders – kb/db hold, 50/35lb

40 situps – kb/db front rack hold, 50/35lb

30 kb/db reverse lunges, 50/35lb 

20 kb/db snatch, 50/35lb

Post loads and rounds to beyond the whiteboard.

WOD – July 24, 2017

Work Out of the Day


Front Squat 3-3-3-3-3

then,

“2017 Regional Event 6”

For time:

30/20 calorie bike

20 burpee box jump over, 30/24″

10 sandbag cleans, 150/100lb

Post loads and time to beyond the whiteboard.

WOD – July 21, 2017

At our gym we regularly do hero workouts to honor those crossfitters in the military, firefighters, and police officers who were killed in the line of duty.  This Friday will be a special Hero workout for one of our friends, David VanBuskirk.  He was a member at SinCity CrossFit South and he loved CrossFit.  He liked every kind of workout, and was always the nicest most humble guy at the gym.  David was a true Hero; serving our community, going on hundreds of rescue missions, and giving the ultimate sacrifice doing what he loved, saving lives.  

CrossFit Hq created this special Hero workout for David in August of 2016, and we do it every year in honor of David.  This year it will be our Work Out of the Day on Friday July 21, 2017.  5am, 6am, 930am, noon, 430pm, 530pm, and 630pm WOD times are available.  All law enforcement officers are invited to drop in to workout for free.  We thank you all for putting your lives on the line every day to help our community.  

Work Out of the Day


“DVB” (This workout may be completed in a team of 2)

For time:
1 mile run with ball, 20/14lb
Then, 8 rounds of:
10 wallball, 20/14lb
1 rope climb
800m run with ball, 20/14lb
Then, 4 rounds of:
10 wallball, 20/14lb
1 rope climb
400m run with ball, 20/14lb
Then, 2 rounds of:
10 wallball, 20/14lb
1 rope climb

Post time to beyond the whiteboard.

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.  Vanbuskirk is survived by his wife, Adriana; sisters, Tana and Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

Please take a minute to watch this short video that was shot just before his death.  

WOD – July 20, 2017

Work Out of the Day


For time:

50 double unders

50 knees to elbows

50 double unders

50 alternating jumping lunges

50 double unders

50 kb swings, 70/53lb

50 double unders

50 burpees

50 double unders

Post time to beyond the whiteboard.

July 21 – “DVB” Hero Workout for David VanBuskirk

At our gym we regularly do hero workouts to honor those crossfitters in the military, firefighters, and police officers who were killed in the line of duty.  This Friday will be a special Hero workout for one of our friends, David VanBuskirk.  He was a member at SinCity CrossFit South and he loved CrossFit.  He liked every kind of workout, and was always the nicest most humble guy at the gym.  David was a true Hero; serving our community, going on hundreds of rescue missions, and giving the ultimate sacrifice doing what he loved, saving lives.  

CrossFit Hq created this special Hero workout for David in August of 2016, and we do it every year in honor of David.  This year it will be our Work Out of the Day on Friday July 21, 2017.  5am, 6am, 930am, noon, 430pm, 530pm, and 630pm WOD times are available.  All law enforcement officers are invited to drop in to workout for free.  We thank you all for putting your lives on the line every day to help our community.  

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.  Vanbuskirk is survived by his wife, Adriana; sisters, Tana and Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

Please take a minute to watch this short video that was shot just before his death.  

“DVB” (This workout may be completed in a team of 2)

For time:
1 mile run with ball, 20/14lb
Then, 8 rounds of:
10 wallball, 20/14lb
1 rope climb
800m run with ball, 20/14lb
Then, 4 rounds of:
10 wallball, 20/14lb
1 rope climb
400m run with ball, 20/14lb
Then, 2 rounds of:
10 wallball, 20/14lb
1 rope climb

Post time to beyond the whiteboard.


 

WOD – July 19, 2017

Work Out of the Day


“Doom”

As many reps as possible in 20 minutes of:

5 calorie bike

25 power cleans, 135/95lb

15 handstand pushups

10 calorie bike

20 power cleans, 155/105lb

15 handstand pushups

15 calorie bike

15 power cleans, 185/125lb

15 handstand pushups

20 calorie bike

10 power cleans, 205/140lb

15 handstand pushups

25 calorie bike

5 power cleans, 225/155lb

15 handstand pushups

Max calorie assault bike

Post reps completed to beyond the whiteboard.

Nov 4th – Enderton Strength – Weightlifting Seminar

CLICK HERE TO REGISTER

Level 1 Enderton Strength Seminars (ESS)

This seminar is dedicated to teaching both the Snatch & Clean and Jerk. It is a combination of lecture, demonstration & hands on instruction. The Enderton Strength Seminar is for anyone regardless of their current abilities. It is for weightlifters, crossfitters, & anyone looking to improve on their Snatch & Clean & Jerk!

The Level 1 Seminar is 80% about technique & 20% about programming (for CF and Weightlifting). There is also a segment where we watch film and discuss different techniques. There isn’t just one way to lift. We talk about them all!

The timeline of the LEVEL 1 SEMINAR:
11am-5pm:
11-1130: Introduction + Broad Lecture
1130-230: Snatch Lecture, Drills, Max Out
230-3: Demo (Jared maxes out)
3-430: Clean&Jerk, Drills, Max Out
430-5: Squatting, Flexibility & Programming Lecture

  • Cost of Level 1 ESS: $150
  • Cost of Men’s T-Shirt or Female Tank Top: $10 (Put size in comments section of order)
  • Lunch is not provided so prepare to bring your food for the day or to eat over the lunch hour

What will this seminar teach you?

“Give a man a fish and he will eat for a day. Teach a man to fish and he will eat for a lifetime.” This quote is the entire reason I created ESS. I want YOU to be equipped with the knowledge to be able to self diagnose your problems in the future! I want you to have a lifelong journey with your lifting. No, you won’t be a “know it all” in weightlifting after one day of an ESS. In fact, I still learn new things every day. However, you will have a much better understanding of the lifts and WHY I recommend lifting that way!

  • Proper setup position
  • Dynamics of the 1st, 2nd, and 3rd pulls
  • How to have SPEED under the bar
  • How to find your optimal receiving position
  • How to improve flexibility in your bottom position
  • Jerk technique (split and power)
  • Optimal Back Squat technique
  • How to keep your elbows higher on the clean
  • How to program the lifts into your training
  • How it will make YOU a better crossfitter
  • Unique coaching cues
  • Attacking weaknesses (Early arm bend, coming on your toes)
  • Programming weightlifting workouts for crossfit

anthem-pic
Jared Enderton, a native of Graettinger, Iowa is a nationally ranked weightlifter, crossfitter, and GRID Athlete for the Baltimore Anthem. He has trained at numerous locations, including: California Strength, Average Broz, Mash Elite, and the Olympic Training Center. As a high school wrestler in Iowa, he won a State Title and also earned All-American honors. After high school, Jared competed in Strongman and Powerlifting competitions for 3 years before picking up Olympic Weightlifting in 2010. Most recently, he competed in the 2016 Crossfit Games Regionals.

Jared is the Head Strength Coach for the TeamUSA Sprint Cycling Team at the Olympic Training Center in Colorado Springs, CO. Jared has also been coaching CrossFit since 2010 at various locations. Jared also travels around the country teaching Enderton Strength Seminars, focusing on tying in Weightlifting with CrossFit.

Jared completed his undergraduate studies with honors at the University of Northern Iowa. Jared’s certifications include: Bachelor of Arts in Exercise Science, American Council on Exercise, ACE-Fitness Nutrition Specialist, CrossFit Level 1, International Kettlebell & Fitness Federation, and USA Weightlifting Sports Performance.