WOD – October 24, 2015

Saturday’s at noon will now be a partner workout!  Bring a friend and show them around the gym.  It’s free for anyone to come try!

Goodluck to Thomas and Jessica, Daniel and Kaylee, Jen G and Coach Micah, Sarah and Coach Billy!  They are competing tomorrow at the Apollo Games!  

Work Out of the Day


Make up a workout you missed this week


“Noon WOD”

In teams of 2 for time:

200m overhead carry – farmers carry

50 air squats – 50 pushups

200m overhead carry – farmers carry

50 kb swings – 50 situps

200m overhead carry – farmers carry

50 box jumps – 50 ball slams

200m overhead carry – farmers carry

Post time to beyond the whiteboard.

WOD – October 23, 2015

Come down to CrossFit Apollo this Saturday to support our teams competing at the Apollo Games!  Coach Micah and Jen G, Dan and Kaylee, Thomas and Jessica, and Coach Billy and Sarah will all be throwing down!

Next Friday is all day Halloween WOD!  Wear your costumes and best dressed wins a free SCCF shirt!

Work Out of the Day

3 rounds for time of:

100 double unders

20 lateral bar burpees

10 hang squat cleans, 135/95lbs

Post times to beyond the whiteboard.

WOD – October 22, 2015

Work Out of the Day

4 rounds each for time of:

25 reps

400m run

25 reps

3 minute rest

Round 1 = dumbbell shoulder to overhead, 45/35lbs

Round 2 = medicine ball situps, 20/14lbs

Round 3 = dumbbell hang power clean, 45/30lbs

Round 4 = Medicine ball front squats, 20/14lbs

Post times to beyond the whiteboard.

WOD – October 20, 2015

There is only 1 week left to sign up for Femme Fatale!  Click here to check out the first workout!

Work Out of the Day


In teams of 2, as many reps as possible in 20 minute of:

50 calorie row – deadlift hold

50 pushups – front rack hold

50 pullups – plank hold

50 push press, 95/65lbs

*if bar is dropped on push press, the set must be restarted at 0

Post reps completed to beyond the whiteboard.  While one person works the other is holding or hanging.

WOD – October 18, 2015

Congrats to Gary, May, Brooke, CJ, Abbi, Craig, Damon, Ross, and Cassie who did great in their first CrossFit Competiton at the Festivus Games this weekend!

Also, shout out to Jen O and Tim and Kelly R for completing the tough mudder this weekend!

We have kicked off the Fall Fit Challenge!  We hope you had a productive weekend meal prepping for the week.  More recipes will be added to the nutrition tab later this week and please post any questions to our fb group!

Work Out of the Day

5 rounds for reps in 3 minutes of:

3 power snatch, 115/75lbs

6 toes to bar

9 pistols (or alternating jumping lunges)

1 minute rest

Post reps for each round and total reps to beyond the whiteboard.

Athlete Spotlight – Bruce

Name: Bruce Stacy
Age: 40
Occupation: Manager at Lawry’s, The Prime Rib
Single/married/family? Married for 5 years to Leslie, we have  one son, Kade, who is 5
Favorite activity outside of CrossFit? Family trips to the beach, any beach
Favorite workout music? Hard core rap, or any Rage Against the Machine song, oh, and anything from the Rocky soundtracks
Do you follow paleo or zone diet?  I was so anti-diet until about 1 week ago when my wife came to me and said that her friends had convinced her to eat healthy.  So, she continued, that meant WE were going to start eating healthy.
Do you you, or did you play any sports?  I played basketball all through high school and all 4 years of  college.  After college I did MMA and boxing for about 10 years.
How long have you been crossfitting? Exactly 3 years, all but 2 weeks of that at SCCF Main
How many times a week do you crossfit? 3-5 times per week
What is your favorite cheat meal? Donuts, pizza, any fast food joint, did I say donuts yet?
Why did you start training at SCCF?  I actually started at a little family owned spot for two weeks,  and fell in love with the crossfit workouts. The trainers there could not show me how to double unders , muscle ups and asked if I would show them how to climb the rope  because they knew I was in the Marines and they didn’t know how.  I asked why am I paying money for a place that would limit my growth.  I googled crossfit places, SCCF was at the top of the search, lied to Ben at the front desk about doing C-fit for at least 6 months somewhere else so I didn’t have to take the Beginners Training Cycle, and started with the WODs
Favorite movement? Deadlift, Power Cleans, Double-unders and sprints of 200 meters or less
Favorite workout? Any workout that last under 6 minutes, not counting fran
Least favorite movement?  Burpees, thrusters, hand stand pushups, Snatch, overhead squats, long runs (unless on the beach)
Best fran time:  5:41          1rm clean n jerk: 250
Why do you go to SCCF? I have learned so much from the trainers, and everyone that goes there, no matter the skill level or time of the class, is so friendly and supportive.  I love how we can joke around and complain about the upcoming WOD before class, work as hard as we can as we compete with ourselves and each other, drink our fit-aids after we puke, complain how horrible the workout was and then plan to see each other the next day.  It is such a great feeling of community I can’t begin to describe, you have to experience it yourself to understand.  Oh, and all the girls work out in basically their under wear.
Who is your favorite trainer?  Everyone says all of them, but I am not that generic, I loved Coach Bobbie.  Of course, all the trainers are great and I have learned so much from all of them but I am starting a petition to bring her back after her honeymoon is over.
What is something people would be surprised to know about you? I only act retarded, but actually have a really average IQ
How has crossfit improved your life?  Before I started Crossfit, my Blood pressure was always around 140-145/90,but 2 months after starting, it dropped to around 120/80 and has remained there for almost 3 years now.  I always worked out before, but with the structure of the workouts and effort level, I didn’t even have to change my diet.   Also, I have what is known as Bicuspid aortic valve disorder, a heart condition I am born with where I only have 2 valves instead of 3.  Since I was 20, I have had annual check ups and doctors have always made sure I had the knowledge that I would have to get my Valve replaced around the age of 35-40.  Well, here I am, 40 years old and getting two check ups per year and based on my blood pressure and heart rate, the doctors keep telling me I don’t need the surgery yet.
What or who inspires you the most?  With out sounding too corny, my wife and son. I got so lucky with my wife because she is so way out of my league. I have to work out hard just to feel normal around her. Then with my son, I want him to remember me as an active, in-shape “MY-dad-can-beat-up-your-dad” kind of guy.
Biggest achievement since you started/ what you are most proud of?  2 things:  I earned my Cross-fit Level 1 cert, and I have gone from 190lbs to 205lbs and in the process have lost that old white man Wrangler but from all the damn squats we do.
What are your fitness goals for this year? Clean and Jerk 275, sub 5 minute Fran and front squat 300lbs

WOD – October 16, 2015

Good luck to May and Gary R tomorrow at the Festivus Games at CrossFit Modulus.  They are competing in their very first CrossFit competition.  Click here to see the heat times and all event info.

Today is the last day to get measured for the Fall Fit Challenge!

Work Out of the Day


Find 1 Rep Max Clean and Jerk


“Double Grace”

For time:

60 clean and jerks, 135/95lbs

Post time for “Grace” and “Double Grace” to beyond the whiteboard.