early sun headed our way

6am crew enjoying some early daylight, while Lisa W. warms her eyes up

Friday 02.25.10
Skill Work:
Muscle-ups

For time:
10-9-8-7-6-5-4-3-2-1
Power Cleans (135#/95#)
200m Run

*Run 200m between sets of Power Cleans

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SCHEDULE CHANGE
Please note that the 7pm class on Thursday, March 4th will be moved to 5:30pm due to a staff meeting.

Thursday 02.24.10
Skill Work:
Double Unders

For 10 minutes, complete the following on the minute, every minute:
5 Cleans (135#/95#)
5 Thrusters
5 Push Jerks

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Wednesday 02.24.10
Bench Press
5-5-5

For time:
5 Handstand Push-ups
21-15-9
KB Swings (53/35#)
Burpees
5 Handstand Push-ups

Michael S. setting the bar with 2 Pood... Awesome.

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Tuesday 02.23.10
Overhead Squat
5-5-5

"Mini Mary" 10min AMRAP:
5 Handstand Push-ups
10 Single Leg Squat
15 Pullups

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Monday 02.22.10
Pausing Front Squat
5-5-5

"Annie" for time:
50-40-30-20-10
Double Unders
Sit-up

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Thursday 02.19.10
Snatch
5-5-5

For time:
21-18-15-12-9-6-3 Ring Push-up
3-6-9-12-15-18-21 Sit-up

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Thursday 02.18.10
Push Press
5-5-5

3 rounds for time:
3 Snatch (95/65#)
15 Overhead Squats

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Wednesday 02.17.10
Skill Work:
Power Snatch

"Christine" 5 rounds for time:
500m Row
12 Bodyweight DL
21 Box Jumps 20"

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Tuesday 02.16.10
Skill Work:
Hang Power Clean

5 rounds for time:
400m Run
500m Row

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Monday 02.15.10
Thruster Ladder:
Complete 1 rep the 1st minute, 2 reps the 2nd minute, and so on...

You are finished when you cannot complete the reps for that corresponding minute.

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another angel

Olivia Grace Stahl

Congratulations to Michael and Heather Stahl! We welcome another future star to our SCCF community, Olivia Grace Stahl born 8lbs 15oz. Rock on!!!

Friday 02.12.10
Skill Work: Squat Clean

For reps and calories:
8 Rounds of Tabata Row
     - rest 90 sec-
1 min of Max Pull-ups
1 min of Max Sit-ups
       -rest 90 sec-
8 Rounds of Tabata Box Jumps
      -rest 90 sec-
1 min of Max Push-ups
1 min of Max Knees to Elbows

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Thursday 02.11.10
Back Squat
5-5-5

3 rounds for time:
21 GHD Sit-ups
21 Box Jumps


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Wednesday 02.10.10
Deadlift
5-5-5

3 rounds for time:
50ft Overhead Walking Lunges (45/33#)
21 Burpees

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Tuesday 02.09.10
5 rounds for time:
Hang Power Snatch (95/65#)
400m Run

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Monday 02.08.10
Press
5-5-5

AMRAP 12min:
10 Pull-up
10 Thruster (115/85#)

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Friday 02.05.10
4 rounds for time:
5 Press (95/65#)
10 Push Press
15 Push Jerk

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Thursday 02.04.10
"Nancy"
5 rounds for time:
400m Run
15 Overhead Squats (95/65#)

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Wednesday 02.03.10
Hang Power Snatch
5-5-5

5 rounds for time:
200m Run/Row

*2 min rest between rounds

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Tuesday 02.02.10
Press
5-5-5

For time:
30 Thrusters (95/65#)
60 Double Unders
20 Thrusters
40 Double Unders
10 Thrusters
20 Double Unders

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month two at sccf begins

Jane H. showing some great extension!

Monday 02.01.10
Overhead Squat
5-5-5

"Helen"
3 rounds for time:
400m Run
21 KB Swings (53/35#)
12 Pull-ups

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what the doctor ordered

Friday 01.29.10
Clean and Jerk
Work up to 1RM

"Tabata Something Else" 20sec work/10sec rest . 8 rounds per movement . score lowest round only:
Pull-up
Push-up
Sit-up
Squat

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Ross Enamait explains Dr. Izumi Tabata's madness: Tabata Intervals

Thursday 01.28.10
For Time:
1000m Row
25 Ring Push-ups
750m Row
25 Knees to Elbow
500m Row
25 Ring Push-ups
250m Row
25 Knees to Elbow

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