2015 Valentines Day Massacre Results

What a great time we had throwing the V Day Massacre Team CrossFit Competition!  Congratulations to all the teams that competed especial Team Fawesome (our own Suzie and Kyle Foss) who took first place out of 74 teams!  The event ran smoothly thanks to all of our amazing volunteers.  We are also grateful to have had so many cool sponsors that provide prizes for winners and swag for the goody bags.  It was awesome to see 24 different boxes represented in this competition with almost 15o athletes!

I want to give a shout out to all 24 boxes that represented especially  #‎crossfitapollo‬ ‪#‎crossfitculmination‬ and ‪#‎Southsincitycrossfit‬ all had 6 teams competing and ‪#‎CrossFitMaxEffort‬, ‪#‎DoubleDown‬, and‪#‎crossfit702‬ all had 5 teams! And of course I wanna give‪#‎SinCityCrossFit‬ and all our members props for bringing 15 teams to compete!

Thanks to all the sponsors ‪#‎strongerthanyesterday‬ ‪#‎atlaspowerwraps‬‪#‎bigmouthtransport‬ ‪#‎cavemancookies‬ ‪#‎progenex‬ ‪#‎Giacovinoandmore‬‪#‎shiek‬ ‪#‎Hardrockhotel‬ ‪#‎larabar‬ ‪#‎gregherlean‬ ‪#‎jasonhill‬ ‪#‎stingalram‬‪#‎fashletics‬ ‪#‎mammothbar‬ ‪#‎joenicolachiropractic‬ ‪#‎rxsmartgear‬‪#‎lululemon‬ ‪#‎rokfit‬ ‪#‎mechanicsgloves‬

I would like to thank every single volunteer we had for judging. Robbin Danielle Kelly Nancy Dar Johnny Timothy Tara Marci Jeremia SaraDaniel Gary Justin Amber Brent Erika Frankie Jake Allison Jennifer TonyThomas and Dan W. You were all a huge part in the success of this event. I hope you all will judge again in the future when you aren’t competing.

I would also like to thank Kim and the rest of the Touro medical school students running the medical area. They were there to take care of any injured athletes and in case of emergency. Thank you for being there.

I have to thank all of our sponsors. Mark for hookin up the hard rock gifts.Grant and The Dillinger for providing the keg. Jason Hill Richard GacovinoJon Perry with Sting Alarm, and Gregory Herlean. They were a big part in us having really badass shirts this year. And thank you Krista for coming up with the sick logo on the shirts.

Thanks to Food Junky, Sure Hands Chefs and Michael Cordero for cooking up some delicious caveman food for our athletes, sponsors, and spectators.

I also have to give a shout out to Rand Allison for being a great mc. He kept it fun and exciting as always and hooked up the bleachers. Also DJAndy Gil and Kique Rivas for spinning the beats and adding in a few love songs as well. They atmosphere for every event was on point because of these guys.

We have so many awesome pics because of Richard, Zoe, and Antonio. They caught so many awesome moments on camera and you can find all the pics on the SCCF Valentine’s Day Massacre Team Competitionpage. And I’m sure we will have some sick videos soon from Antonio Abrego !

Bjorn Wallman thanks for designing such a cool easy to use scoring system that displayed live scoring on our site all day . Check out the link below for the final results. And thank you Jessica for double checking all the scores. You both made a very stressful job look easy.

And of course I have to thank our staff that planned and ran the event TJCourtney Krista Bobbie and Sheena . Thanks for all the hours you all put in to make it happen. Thanks for bringing the extra equipment and overseeing the judges TJ and Courtney. Brent, Shain, and Sam thanks for helping me clean up and set up the night before. Krista thank you for hooking up and coordinating with vendors and Shain Bobbie and Sheena for all the behind the scene stuff. Bobbie you kept the judges and athletes under control and got them where they needed to be on time. You were a huge reason we finished ahead of schedule.

And finally I would like to thank my beautiful wife Sheena. The event couldn’t have happened without her. She put together all the goody bags and prize bags. She came up with the medal for the winners and did so much to prepare for this event. And she was in the lobby all day helping spectators, athletes, judges, and with scoring. She had everything under control and she made it easier on everyone else. I wish we could have competed together. I’m so thankful that you are still my valentine.

http://sincitycrossfit.com/sccf-valentines-day-massacre-te…/

WOD – February 23, 2015

Work Out of the Day

Muscle Up Practice

then,

5 minute AMRAP:

100 double unders – buy in

5 thrusters, 135/95lbs

5 muscle ups (or burpee chest to bar pullups)

5 minute rest

5 minute AMRAP:

100 double unders – buy in

5 shoulder to overhead, 135/95lbs

5 chest to bar pullups

5 minute rest

5 minute AMRAP:

100 double unders – buy in

5 front squat, 135/95lbs

5 pullups

Post reps to beyond the whiteboard.

 

Basics

For time:

400m run

50 medicine ball cleans, 20/14lbs

400m run

50 walking lunges

400m run

50 front squats, 20/14lbs

400m run

50 air squats

Post time to beyond the whiteboard.

WOD – February 18, 2015

*Gymnastics class is tonight at 630pm with Coach Derrick*

Work Out of the Day

Max Effort 500m Row

then,

As many rounds as possible in 5 minutes of:

500m row – buy in

10 lateral bar burpees

10 power snatch, 95/65lbs

10 toes to bar

*Rest 5 minutes and repeat for a total of 3 cycles

Post time and rounds completed to beyond the whiteboard.

Basics

Tabata Mashup

Ball slams

situps

800m run (in 4 minutes)

then,

repeat mashup

*mashup is 16 tabata intervals alternating movements.

**2nd mashup starts exactly 4 minutes after the first.

Post reps completed to beyond the whiteboard.

WOD – February 17, 2015

*The CrossFit Open starts next week!  Go to games.crossfit.com to register so you can help our team.  Last year we had 80 members register!  Let’s go for 100 this year!

Work Out of the Day

Front Squat 5-5-5-5-5

then,

“Elizabeth”

21-15-9 reps for time of:

squat clean, 135/95lbs

ring dips

Post loads and time to beyond the whiteboard.

Basics

In teams of 2, as many rounds as possible in 20 minutes of:

*200m run, 20/14lbs

5 jumping pullups

5 knee ups

10 burpees

*One athlete runs with ball, while the other works through rounds.  Post time to beyond the whiteboard.

WOD – February 16, 2015

*Presidents’ Day schedule is as follows:  8am WOD, 9am Basics, 10am Strength, 11am WOD, noon Basics*

Work Out of the Day

 

“Danny”

As many rounds as possible in 20 minutes of:

30 box jumps, 24/20″

20 push press, 115/75lbs

20 pullups

Post rounds completed to beyond the whiteboard.

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Basics

As many rounds as possible in 20 minutes of:

30 air squats

20 kb swings, 53/35lbs

30 situps

Post rounds completed to beyond the whiteboard.

Congratulations Shain!!!

I want to congratulate my brother, Shain.  He is finishing his 4th year of medical school at Touro University.  Shain just got accepted to AOA Residency Program for Orthopedic Surgery at Valley Medical Center here in Las Vegas!  There were only 2 spots available here in Vegas and of course this is a super competitive field.  It just shows Shain’s hard work, dedication, and perseverance.

Shain has always wanted to be a Doctor.  He was born with a clubbed foot and had to have surgery on his ankle right away.  He crawled around with 2 casts on his legs as a baby.  He learned he had to work harder than anyone else from the very beginning.  But Shain started walking immediately after the casts came off.  More surgeries were needed later on, but they never stopped Shain from playing sports and staying in great shape. Shain has a huge heart and is all about giving back, helping, and teaching others.  Becoming an orthopedic surgeon will allow him to do that in so many ways.

Shain and I started SinCity CrossFit and throughout his busy pre-med schedule he still finds time to help out at the gym when he can.  He still hits the WOD whenever he has time, even if he was up all night working at a hospital.  And even though he is super busy, he always has time to talk to members and ask them about their day.  I’m so proud to call Shain my brother, friend, business partner, and best man.  CrossFit tests work capacity across broad time and modal domains.  And nobody works harder than Shain.  You are the best and I’m so stoked that you’re staying here in Vegas!

 

 

WOD – February 13, 2015

*Presidents’ Day Schedule:  8am WOD, 9am Basics, 10am Strength, 11am WOD, 12pm Basics*

Work Out of the Day

 

“Run 13”

For time:

800m run

400m run

100m run

then,

“AMRAP the 13th”

As many rounds as possible in 13 minutes of:

13 calorie row

13 thrusters, 75/55lbs

13 pushups (double tap)

13 overhead squats, 75/55lbs

Post time for each run and rounds completed to beyond the whiteboard.

Basics

For time:

800m run

400m run

100m run

then,

As many rounds as possible in 13 minutes of:

13 calorie row

13 ball slams

13 box jumps, 24/20″

13 medicine ball cleans

Post time for each run and rounds completed to beyond the whiteboard.