WOD – May 5, 2015

Yoga with Renee is tonight at 530pm!

Please come early to get weighed in for the challenge!  For more info click here!

Work Out of the Day

20 minutes to find 3rm Front Squat

then,

“Annie”

50-40-30-20-10 reps for time of:

double unders

situps

Post load and time to beyond the whiteboard.

Basics

tabata air squats

then,

For time:

100 singles

50 situps

80 singles

40 situps

60 singles

30 situps

40 singles

20 situps

20 singles

10 situps

Post reps and time to beyond the whiteboard.

WOD – May 4, 2015

*Today is the first testing workout.  Please come in early to get weighed in today before you workout.  We will be open for weigh ins between 1 and 4pm as well.  Click here for challenge info.*

Work Out of the Day

 

800m run for time

then,

“Helen”

3 rounds for time of:

400m run

21 kb swings, 53/35lbs

12 pullups

Post times to beyond the whiteboard.

 

Basics

800m run for time

then,

3 rounds for time of:

400m run

21 kb swings, 53/35lbs

12 burpees

Post times to beyond the whiteboard.

SCCF – Spring 6 Pack Challenge

crossfit-pyramid

A very important aspect of CrossFit is the connection between fitness and health.  If you are truly fit, then all your health indicators (blood pressure, cholesterol, bf%, bone density, triglycerides, flexibility, muscle mass etc) will be better than someone else that is well, or just ok.  And theirs will be better than sick people.  This should be a huge reason why you workout and choose to live a healthy lifestyle.  This is why all crossfitters are athletes and are constantly trying to become better athletes.  But sometimes we forget that the foundation for the development of an athlete is Nutrition!  Check out the pyramid above.  You can’t reach your potential best in “cardio”, gymnastics, weightlifting, or sports, if your diet sucks.  So, once again we would like to remind our SCCF community of the importance of nutrition, not only for yourself but for your whole family, by hosting another fitness challenge.

The Challenge:  We will be hosting a Spring Fitness Challenge from Jan 30th through April 2nd!  .  This time it will be an individual challenge with one male and one female winner.  We encourage all SCCF members to give it a shot.  It will run concurrently with the CrossFit Open!  This will ensure that you get the best results during the open.  Everyone can improve their diet, which in turn will not only improve your performance, but also your quality of life.  Although we have seen huge improvements in the past, (like Rick pictured above who lost 20lbs and 8%bf) , it is not a weight loss challenge.  The goal is to improve eating habits for the long term and see all the positive effects it will have on your fitness.  (And to look better naked and at the pool, of course)

Diet:  The zone diet and paleo diet are the most popular in the crossfit community.  The one you are able to stick with is the best choice for you.  If you can do both, you will get the best results.  There is plenty of free info online about both diets.  We also have our recipe blog which contains many great meal ideas for both diets.  If you would like a private nutritional consultation with an individualized meal plan, we can do that as well.

Rescources:  We have many resources available to guide your nutritional choices.  We will have a free nutritional seminar on Monday Feb 1st at 530pm.  We will also have free nutritional consultations on Satruday Jan 30th from 9am to noon.  We will have some handouts available if you miss the seminars.    We are also hosting Paleo Nick’s – Paleo/Zone Cooking Seminar on Feb 14th!  Click here for more info on this event.

There is nutrition tab at the top of this website that links to the SCCF Recipe Blog.  It has dozens of great recipes posted by our Coaches.  We have started recipe book collection at SCCF that can be used at any time.  And the best resource you have is each other.  we will start a fb group for everyone in the challenge. Our coaches and all our more experienced members will be able to answer any questions you might have about eating right.

Rules:  To participate in the challenge you must pay the $20 entry fee.  You must also complete at least 3 out of 5 benchmark workouts before and after the challenge.  In addition, every workout you do must be logged on beyond the whiteboard.  You must also get your bf%, weight, waist measurement, and pics taken before and after the challenge.

Criteria:  Winners will be chosen based off of a combination of their improvement in the benchmark workouts, their bf% and measurements, and their appearance.  Each winner will receive 33% of the pot which is made up of all the $20 entry fees.  The more participants we have, the bigger the pot will be!  Winners will also receive a free shirt and bag of protein!

Workouts:  We will be using 5 workouts to test fitness in the following areas:

Cardio-respiratory endurance

Stamina

Flexiblity

Speed

Strength

Power

Accuracy

Agility

Balance

Coordination

We will be assessing these skills in short, medium, and long duration workouts to test all energy pathways.  And we will choose workouts with as many functional movements as possible to test a broad range of physical challenges.

Only 3 workouts are required, but the more workouts completed, the more accurate view of your fitness we can attain.

Below are some important dates for the challenge:

1/30 – body fat measurments taken by Touro medical students – 9-12pm

1/30 – Nutrition consultations with Coaches – 9-12pm

2/1 – Nutrition Seminar

2/1 – 2/7 – Benchmark wods must be completed

Measurements and pics must be taken

Entry fee must be paid

 

3/28 – 4/3 – Redo benchmark wods

4/2 – Measurements taken again

TBA – Pool Party!  Announce winners!

 

 

We will be hosting a Spring Fitness Challenge from an 1st through April 2nd!

The cost to participate is just $20.  The winners of the challenge will get a month free at SCCF and $200 cash.

 

 

WOD – May 1, 2015

*The nutrition seminar is tonight at 730pm for all SCCF members participating in the 30 Day Summer Six-Pack Challenge!*

Workout of the Day

“Master Qualifier Event 3”

2 rounds for time of:
1000m row
50 thrusters, 65/45lb
30 chest to bar pullups
Post time to beyond the whiteboard.

Basics

2 rounds for time of:
1000m row
50 wallballs, 14/10lb
30 jumping chest to bar pullups
Post time to beyond the whiteboard.

WOD – April 30, 2015

*Check out our new yoga class tonight at 530pm with Renee and gymnastics class with Coach Derrick this morning at 11am*

Work Out of the Day

4 rounds for time of:

400m run

rest 2 minutes

then,

130627 Mainsite WOD

As many rounds as possible in 12 minutes of:

10 burpees

25 double unders

Post times and rounds to beyond the whiteboard.

Basics

Same as above

WOD – April 29, 2015

Shout out to Shelly and Jessica who both got their first rope climbs today!  And Christina got her 1st legless rope climb and did 3 of them!

Work Out of the Day

 

Front Squat 10-10-10-10

then,

130205 Mainsite WOD

For time:

20 front squats, 205/145lbs

30 box jumps, 30/24″

40 kb swings, 53/35lbs

50 wallballs, 20/14lbs

Post loads and time to beyond the whiteboard.

 

 

Basics

1.5 mile run for time

then,

For time:

20 front squats, 53/35lbs

30 box jumps, 24/20″

40 kb swings, 53/35lbs

50 wallballs, 14/10lbs

Post times to beyond the whiteboard.

WOD – April 28, 2015

Work Out of the Day

 

“2015 Masters Event 1” (click for video)

As many rounds as possible in 5 minutes of:

5 muscle ups

10 power cleans, 155/105lbs

then,

3 rounds for quality:

10 strict toes to bar (3 seconds up, 3 seconds down)

1 legless rope climb

15 hip and back extensions (3 seconds up, 3 seconds down)

1 L-sit rope climb

Post reps to beyond the whiteboard.

Basics

As many rounds as possible in 5 minutes of:

5 burpees

10 kb swings, 53/35lbs

then,

As many rounds as possible in 10 minutes of:

30 second hollow body hold

10 pushups

30 second arch hold

10 pushups

Post reps and time to beyond the whiteboard.

WOD – April 27, 2015

Thanks to Paul Castaneda and Marco Coppola for coming out and running the  Outlaw Camp this weekend!  There were many PRs and they dropped a ton of knowledge on how to move efficiently.  Jarett hit a 235lb snatch and Dan got 215lbs!  TJ Hit a 315lb clean, Ray got a 225lbs clean and jerk and Javi 215lbs!  Kyle hit a big PRd at 215lb and Christina clean and jerked 110lbs!  It was a great camp and we had a lot of fun hosting it!  

Work Out of the Day

 

Hang Snatch 1-1-1-1-1-1-1 (80% of 1rm)

then,

“Nancy”

5 rounds for time of:

400m run

15 overhead squats, 95/65lbs

Post loads and time to beyond the whiteboard.

Basics

3 x max effort unbroken ball slams, 30/20lbs

5 rounds for time of:

400m run

15 overhead walking lunges, 30/20lbs

Post reps and time to beyond the whiteboard.

WOD – April 24, 2015

SinCity CrossFit will be closed this weekend.  

We are hosting The Outlaw Weightlifting Efficiency and Virtuosity Camp!

 Click here to sign up!

Work Out of the Day

10-8-6-4-2 reps for time of:

Power clean, 185/125lbs

double unders x 10

Post time to beyond the whiteboard.

Basics

50-40-30-20-10 reps for time of:

medicine ball cleans, 20/14lbs

jump ropes x 4

Post time to beyond the whiteboard.