WOD – May 12, 2015

*There is no gymnastics class tonight*

Work Out of the Day

Hang Power Snatch 3-3-3-3-3

then,

For time:

400m run

10 power snatch

400m run

10 power snatch

400m run

10 power snatch

400m run

Post loads and time to beyond the whiteboard.

Basics

3 rounds for max reps of:

2 minute max wallballs, 20/14lb

rest as needed

then,

4 rounds for time of:

10 wallballs, 20/14lbs

20 jumping pullups

Post reps and time to beyond the whiteboard.

WOD – May 12, 2014

Come join Renee for CrossFit yoga today at 530pm!

We have gymnastics Thursday morning at 11am and Saturday morning at 8am!  There is no longer gymnastics class on Wednesdays.

Work Out of the Day

Muscle Up Practice

then,

As many rounds as possible in 20 minutes of:

3 muscle ups

9 front squats, 135/95lbs

6 handstand pushups

12 medicine ball cleans, 20/14lbs

Post rounds completed to beyond the whiteboard.

Basics

As many rounds as possible in 20 minutes of:

5 medicine ball cleans, 30/20lb

15 pushups

10 ball slams, 30/20lb

20 situps

Post rounds completed to beyond the whiteboard.

WOD – May 11, 2015

Congratulations to Bobbie and Sarah who took home first place in the women’s advanced division at the Frogman Challenge on Saturday!  They took first place in all 4 events!  We also want to give a shout out to Jon and Jason from SCCF South who took first place in the men’s intermediate division!

We would also like to recognize Jake P for getting his level 1 CrossFit certification last week and Bruce for getting his level 1 last month as well!  It’s awesome to see our members growing as crossfitters, athletes, and coaches!

Work Out of the Day

 

Back Squat 3-3-3-3-3

then,

“Baseline”

For time:

500m row

40 air quats

30 sit-ups

20 push-ups

10 pull-ups

Post loads and time to beyond the whiteboard.

Basics

As many rounds as possible in 25 minutes of:

500m row or 400m run

40 air squats

30 box jumps, 24/20″

20 kb swings, 53/35lbs

10 burpees

Post rounds completed to beyond the whiteboard.

WOD – May 9, 2015

Come down to the Henderson Multi Generational Pool today to watch Sarah and Bobbie compete in the Frogman Challenge!  The first workout starts at 10am!  Click here for the schedule for the day and workouts!  It’s only 10$ for spectators and that includes swimming, so bring your swimsuits!

We have gymnastics at 8am today and yoga at 1030am!  If you missed a challenge workout, today and tomorrow are your last chances to make them up!

Work Out of the Day

 

Make up a workout you missed this week

 

WOD – May 8, 2015

Work Out of the Day

 

“Hope”

3 rounds for max reps of:

1 minute burpees

1 minute power snatch, 75/55lb

1 minute box jumps, 24/20″

1 minute thrusters, 75/55lb

1 minute chest to bar pullups

1 minute rest

Post reps completed to beyond the whiteboard.

Basics

3 rounds for max reps of:

1 minute row for calories

1 minute burpees

1 minute ball slams, 30/30lb

1 minute box jumps, 24/20″

1 minute wallballs, 14/10lb

1 minute rest

Post reps completed to beyond the whiteboard.

WOD – May 7, 2015

We have gymnastics at 11am w Coach Derrick and yoga tonight at 530pm with Renee!

This Saturday we will have yoga at 1030am!

Work Out of the Day

 

“Running Cindy”

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed to comments.

Basics

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Jumping Pull-ups
10 Push-ups
15 Squats

Post rounds completed to comments.

WOD – May 6, 2015

*There is no gymnastics class tonight*

**Thursday there is gymnastics at 11am and yoga at 530pm!**

***Saturday there will be yoga at 1030am with Renee!***

****Please show up early to get weighed in for challenge****

Work Out of the Day

 

15 minutes to find 1rm clean and jerk

then,

“DT”                                                                DT

5 rounds for time of:

12 deadlifts, 155/105lbs

9 hang power cleans, 155/105lbs

6 push jerks, 155/105lbs

Post load and times to beyond the whiteboard.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Basics

Tabata Row for calories

then,

5 rounds for time of:

15 kb swing, 53/35lbs

12 medicine ball cleans, 30/20lbs

9 wallballs, 20/14lbs

Post reps and time to beyond the whiteboard.

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.