CrossFit Sharkey

Tuesday

Picture below describes what went down yesterday.  We had some DNF’s and I will leave it at that!  CyBorg would have been very disappointed.  

 

 

Go support the local Las Vegas Bowl football game tonight.  Go Beavers!

 

WOD

“Diane”

21-15-9

Deadlifts 225/185

Handstand Push-Ups

Monday

We will be at Red Rock Fire station 4:00 pm (free WOD).  Please email/text if you are attending.  See you there!

 

WOD

 

FRAN X 2

21-15-9

Thrusters 95/65

Pull-Ups

Rest 5 minutes, second FRAN

Sunday

WOD

“Isabel”

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

 

 

 

Off once again to celebrate the holidays with family.  I hope to visit a few affiliates while on the road.  CrossFit Avalanche would be a cool visit and I’m still trying to hook up with CrossFit Battle Born!!!  Have some Happy Holidays out there to all of you!

Saturday

WOD

“Michael”

3 Rounds for time

800 meter Run

50 Back Extensions

50 GHD Situps

Friday

WOD

We will be doing a team CrossFit WOD up at the Red Rock Fire Station, this is a FREE WOD!!!  Coach CyBorg will also be participating J  Be gentle!

As many runs as possible in 20 minutes:
1st base = 10 Push-ups
2nd base = 10 Air Squats
3rd base = 10 Burpees
Home base = 10 Pull-ups

You must complete 10 pull-ups at home base (like getting a hit) before you can run to 1st base. Successfully rounding all the bases equals one run. One warning for bad form at each base, a second warning is a foul ball and you must return to home base and complete 10 pull-ups in order to start rounding the bases again. Each base should be at least 100m apart.

I’m sure many of you have heard the news that I have taken a new job and that ultimately I will be MIA for the next three months.  Please not to worry!  CrossFit Sharkey has several pokers in the fire.  This may include handing over the reins to someone else to continue the training, or CrossFit Sharkey may apply as a club/non-profit affiliate and offer free classes up at the Red Rock Fire Station for all you Fire and LEO folk.  Regardless, I promise CrossFit Sharkey will prevail!

P.S. – I have sent Tom to sensitivity and anger management training in order to improve on his coaching skills!

Thursday

WOD

3 Rounds of Individual timed 1 mile intervals - Rest 5 minutes in between each round

then

1 - 1 - 1 - 1 - 1 - 1 - 1

Max Snatch

Wednesday

WOD

*Meeting at the park at 5:30 p.m. tonight!

Diane

21 – 15 – 9

Deadlifts (#225/#185)

Hand Stand Push Ups

So I found a great new travel workout that is beneficial to those visiting cities that have high rises!!!  I was just recently staying in a hotel that had pretty much the best hotel fitness room that I’ve ever seen.  As I inquired upon using it, I got answers that it was $10 for use…but when approaching the desk I was told that it would be $45 dollars for the day and that I could have access all day long.  Now for $45.00, I want a personal trainer, weights I can throw around, a towel AND a water boy, and a hot tub/massage at the end! 

Soooo, I escaped to the stair well.  The hotel had 27 flights of stairs and I decided that I would single step run each stair and at each flight do the floor’s number of squats.  Run-1 squat for first floor-Run-2 squats for 2^nd floor-Run-3 squats for 3^rd floor- and so on until you’re at the top.  I didn’t think it would take me long but 27 floors, 378 squats, and 19:42 later I was done with a pretty brutal workout.  The best part was freaking two kids out that were smoking pot on the 20^th floor, hope I didn’t inhale that drug test is coming up soon!

Any who for those of you traveling a lot keep this one in your back pocket, it’s a good one!

 

 

Tuesday

WOD

Five Rounds For Time:

10 Wall Ball 15# 20#

15 Kettlebell Swings 35# 53#

300 Meter Row

Monday

Attention:

No workout at park today.  Coach CyBorg is in Northern Nevada enjoying the snow.  Crossfit Sharkey will be back at the park on Wednesday.   

WOD

"Grace"

30 Reps For Time:

135 lbs Clean and Jerk 

Sunday

Rest or Make-up Day!

Big News!!!!  Jeff Martone will be instructing a CrossFit Instructor Kettlebell Certification at CrossFit Las Vegas on January 23-24th.  CrossFit Sharkey and CrossFit Las Vegas will be co-hosting the class!  Make sure you sign up, this is an invaluable course taught by one of the most well known instructors in the country.

CrossFit Instructor Kettlebell Certification

 

Saturday

*We have gotten into the habit of things in the “CrossFit” World of doing things for time, max load, and/or AMRAP.  Many CrossFit athletes are able to walk around and brag about their Fran time, or boast a new PR in a lift.  That being said I watched the most incredible abdominal feat ever tonight…

I witnessed a man and a women attempt a max load on their stomach with trying to complete As Many Bites As Possible on a six pound burrito.  Pictures can only slightly describe the athletic food event that I witnessed tonight!

 

 

Both posted a DNF (did not finish) but the woman did seize the competition by regurgitating about 2 of the 4 pounds of burrito she attempted to destroy.  As for the male individual “DD”?  He gladly threw in the white flag after his opponent completed her stomach seizures all over her plate.

 

WOD

“Jacket of Pain”

500 meter Row

100 Push Presses (#75/#55)

500 meter Row

75 Push Presses

500 meter Row

50 Push Presses

500 meter Row

25 Push Presses