May 14, 2009

Work Out of the Day


Run or Row 5k



What makes you run fast? Do new shoes help, or maybe an ipod?  Is it better to run alone, with someone chasing you, or chasing someone that’s fast?  What do you think about when you’re running?  What motivates you to run faster when your body wants you to slow down?

May 13, 2009

Work Out of the Day

10 Snatch, 135lbs/95lbs

50 double unders

8 Snatch

40 double unders

6 Snatch

30 double unders

4 Snatch

20 double unders

2 Snatch

10 double unders


May 12, 2009

Work Out of the Day

For time:
10 GHD Sit-ups
10 Kb swings, 53lbs/35lbs
30 Thrusters, 95lbs/63lbs
50 Pull-ups

30 GHD Sit-ups
20 Kb swings
20 Thrusters
35 Pull-ups

50 GHD Sit-ups
30 Kb swings
10 Thrusters
20 Pull-ups


May 11, 2009

***Attention: Our noon CrossFit is now at 1pm and our 1pm foundations is now at noon***

Work Out of the Day

5 rounds for time of:

400m Run

21 Sumo Deadlift High Pulls, 75lbs/53lbs

21 Overhead Squats, 75lbs/53lbs



Happy Mother’s day to all the moms at SinCity CrossFit!  You are all amazing and great examples of strong beautiful women.  What does your family think of you doing CrossFit?  Do they support you, look up to you, or do they just not understand?  How is your fitness level now compared to before you had kids?  And to everyone else, why doesn’t your mom do CrossFit?

May 8, 2009

Work Out of the Day


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


Do you ever skip a wod because it’s too hard?  Or maybe because it has a movement in it that you don’t like?  Maybe it just has too much running.  What if you are just tired, sick, or the weather sucks?  What is and isn’t an acceptable reason to skip a workout?  And does missing that workout make you more fit? 

May 6, 2009

Work Out of the Day

“Do Over”

For time:

25 Box jump, 24 inch box
25 Jumping pull-ups
25 Kettlebell swings, 1 pood
25 Walking Lunge, 50 steps
25 Knees to elbows
25 Push press, 45 pounds
25 Back extensions
25 Wall ball shots, 20 pound ball
25 Burpees
25 Double unders

If the workout is not completed in under 10 minutes, it must be repeated after a 2 minute rest.  If on the 2nd attempt your time is more than 3 minutes slower than the first, then rest 2 minutes and the workout must be completed a 3rd time. 



May 5, 2009

Work Out of the Day


21 cleans, 135lbs/95lbs

21 ring dips

15 cleans

15 ring dips

9 cleans

9 ring dips



Do you ever think about CrossFit when you aren’t working out?  Are you addicted to CrossFit?  Do you keep checking the computer to see what tomorrows wod will be?  Or maybe just to see a picture of yourself? Would you like it to be posted earlier?  Well if so, why don’t you comment about it?