April 7, 2009

Work Out of the Day

“Ballz 2”

In teams of 2 perform 3 rounds of:

80 wallballs, 20lb/15lb ball

70 boxjumps w/ball, 20in/14in box

6o overhead lunges w/ball

run 400m w/balls

Each teammate has their own ball.  Partition the reps as needed with on partner working while other is resting.  Both athletes run and can carry the ball however they want.   Lunges with elbows locked out and knee gently touching the ground.  You must wait for your teammate to start the next exercise.  Every time you drop the ball your teammate must do 5 burpees.


Everybody kicked ass yesterday.  Some of you really stepped it up and wore a 20lb vest, including Bobbie and Krista!  Do you get more motivated to do certain workouts?  Do you push yourself harder on Hero workouts?  What about benchmark workouts or team workouts? Or do you just have the ability to go all out all the time?

April 6, 2009

Work Out of the Day

 ”Josh“        In honor of SSG Joshua Hager, United States Army, who was killed Thursday February 22 in Ar Ramadi, Iraq.

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

If you have a 20lb vest, wear it. 


Bobbie, Jennifer, and Megan all won the paleo challenge!  All 3 improved so much that it had to be a tie.  Great job sticking with the diet ladies.

April 4, 2009

Rest Day


Make up a workout you missed during the week



Don’t forget to vote for your choice to win the paleo challenge by tomorrow.  Props to everyone that ran the 5k yesterday on such a windy, miserable day.  How was the run?  Was it as bad as you thought it would be?  What was going through your mind when you were running?  Did you run out of wind or was it muscle fatigue that slowed you down?  How did it compare to your previous run times? 

April 3, 2009

Work Out of the Day


Run 5k

rest 5min

Max dead hang pullups or chin hang

Max situps in 2min



Jennifer actually worked up a sweat.


This was one scary ass workout! Great job Mike



Congratulations to Chris for winning the Paleo Challenge! It was a tough choice, but Chris definitely made the most improvement in performance and body composition.   As you can see, he went from big and jolly to lean and mean.  He was really on point with the diet. As for the female winner, it’s too close to call.  We feel that there are 3 women that have each improved so much in this last month.  Since we can’t decide we will leave it up to you SCCF athletes to vote.  You can check out the before and after pics and vote Friday or Saturday when you come in to workout.  We will announce the winner on Sunday.  Who do you think should win and why? Let us know in the comment section

April 2, 2009

Work Out of the Day

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps


“Karen” might be the most annoying wod ever.


Lock up your daughters, the paleo challenge is over!


The results are in, but we still need a few more after pics.  Jarred (above) is definitely not going to win.  I know everyone was pumped to do the painstorm and was disappointed when “Karen” popped up.  Does anyone have any funny april fool’s stories?  Do you get more excited to do certain wods?  Are you guilty of trying to avoid certain workouts or movements? What is your least favorite?

April Fools, 2009

The Paleo Challenge is over! Make sure and wear some revealing swimwear to workout in and take pics.  Please, no banana hammocks. 

Work Out of the Day


15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 of:

0.75 of Body Weight overhead squat

0.25 of Body Weight weighted pull up

0.75 of Body Weight thruster


1 mile run



Bobbie kicked ass today completing “Eva” with the full 53lb weight and kipping pullups!


A touching father and son pic


Ok. Whoever doesn’t comment today about their paleo challenge will do 150 burpees for time as a cooldown!

March 31, 2009

Work Out of the Day


Five rounds for time of:
Run 800 meters
30 Kb Swings, 75lbs/53lbs
30 Pull-ups


Today is the last day of the paleo challenge.  Make sure and bring a swimsuit tomorrow to workout in and take your after pics.  How did the paleo diet work for you?  If you didn’t stick with it, what was the reason?  What was the hardest part for you?  How did the diet improve your performance, energy level, appearance, confidence? Are you making it a lifestyle change ,or are you just counting down the hours until you can pig out and drink yourself stupid?  What tips do you have for anyone else trying the paleo diet?  Please share your paleo experience in the comments section.

March 30, 2009

Work Out of the Day

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.