Registration Open! THROW-DOWN CANCER - Nov. 15th 2014 @ SCF

And The Workout’s For The “Throw-Down Cancer” Partner Competition Are…

We still have some spots available for the Melissa Marottoli Foundation’s “Throw-Down Cancer” partner event on November 15th at Shoreline CrossFit.  You truly couldn’t support a greater cause.  Besides being in honor of Melissa Marottoli, whose life was taken by lung cancer almost 2 years ago, your donations will support lung cancer research; Lung cancer is the most underfunded cancer.  It will also assist families plagued by this terrible disease.  So many of our clients at Shoreline CrossFit were friends and family members of Melissa, this is something you all could do to support them in their continuing sorrow.  We will be having a cookout in the gym post-event, so please, save the date!

The workouts are:

WOD # 1: SNATCH COMPLEX

RX: 1 Full Snatch + 1 Hang Squat Snatch + Overhead Squat

Scaled: 1 Power Snatch + 1 Hang Power Snatch + Hang Split Snatch

This is a 12-minute workout. Each partner ONLY gets 3 attempts. Must alternate lifter every 2 minutes. Your score is your highest lift of the complex combined.

WOD # 2: “Pullin’ and Pushin’”

RX-

2 minute AMRAP: Max Calorie Row
3 minute AMRAP: Fat Bar Front Squats (165/115)
4 minute AMRAP: Fat Bar Shoulder to Overhead (165/115)
5 minute AMRAP: Rope Climbs (15’)

Scaled-

2 minute AMRAP: Max Calorie Row
3 minute AMRAP: Fat Bar Front Squat (90/60)
4 minute AMRAP: Fat Bar Shoulder to Overhead (90/60)
5 minute AMRAP: Max Kettlebell Swings (53/35)

Partners may divide reps however they’d like. If a tie presents itself in this competition the calorie row will serve as the tiebreaker.

WOD # 3: “Burgener vs Simmons”

RX-

Partner Relay of 15-10-5

Partner A: Hang Power Clean & Burpees over Barbell (185/125)

Partner B: Deadlift & Box Jumps (275/185, 24/20”)

Scaled-

Partner Relay of 15-10-5

Partner A: Hang Power Clean & Burpees over Barbell (115/75)

Partner B: Deadlift & Box Jumps (185/125, 20/16”)

One partner will choose to do the clean workout (“Burgener”), the other will choose the deadlift workout (“Simmons”). Partners cannot advance to 10’s until both have successfully completed the 15’s. Partners cannot advance from the 10’s to the 5’s until the reps of 10 are completed. There is a 10 minute time cap on this workout.

WE’LL SEE YOU THERE! Go to https://shorelinecrossfit.yapsody.com/  NOW to sign-up before it sells out!  

Sisters, Kristen, Melissa, and Lindsay

Sisters, Kristen, Melissa, and Lindsay

 



Just Ask…

The answer is no if you don’t ask the question“.

True words.

When I was a kid, I would often avoid asking permission for things that I wanted to do because the assumption was that my mother would say no.  Not asking at all surely didn’t grant me permission for whatever it was that I wanted to do.

If you were to walk into Pasta Cosi for the first time, I bet you would never know that they can make any of their pasta dishes with spaghetti squash instead of macaroni.  You wouldn’t know unless you asked.  If you didn’t ask, you’d be eating linguini, reporting your cheat to the Lurong website, and feeling bloated and guilty.

You never know until you ask.  And as an responsible adult, you owe it to yourself to ask.

When you are at the gym, don’t feel bad asking a coach for a modification because something hurts.  Don’t feel guilty asking for advice on diet or supplements.  Don’t feel guilty when you don’t understand the workout and need more of an explanation. Don’t feel guilty asking for additional attention from a coach because you feel like you’re not receiving enough.  This is what you pay for.  This is what you deserve.

Just ask…

Lisa and Kara working hard.

Lisa and Kara working hard.

Tyler and Brandon

Tyler and Brandon

And they're off!!

And they’re off!!

Sarah Lipp, always working hard.

CrossFit: It’s not as hard as it looks

The whole Sandler family is always working hard!

The whole Sandler family is always working hard!



Promises, Promises

I’m not quite sure when I first heard it, but I know that I thought it was corny.  I’m not even confident that I was exactly sure what it meant, or that it even thought about it much…

The old phrase, “Wherever you go, there you are“.

I suppose that it is intended to mean that one cannot escape him/herself.  Many times, we may think that our problems are external when, in fact, they lay within us.  Therefore, wherever we go, our problems follow us.  However, this doesn’t always have to be a negative reality of life.  What about our redeeming qualities?  Wherever we go, these follow us too…right??

We often make promises to others and don’t think much of breaking them.  At times, these are easy to break, as the promisee doesn’t always consistently evaluate the promiser’s adherence to the promise.  Also, in many cases, others don’t always truly care whether or not we keep or break our promises.

Do you want to keep your promises?  How about making them solely to yourself?

Because remember: wherever you go, there you are.

You don’t fulfill the promise, and there it is tugging at your arm like a nagging child…

Strict handstand push-ups have always been a weakness of mine.  Fortunately for me <insert sarcasm>, they have become quite popular in recent CrossFit competitions.  In preparation for these, I have been doing an abundance of them in my training.  When I initially began doing them in high volume, I adjusted my hands a bit wider than is permitted in most competitions, in an effort to make them easier.  Now, time has passed, and like anything that is practiced, I have gotten better at them, however, I am still utilizing the wider hand placement.

Until yesterday…

On Friday night, I made a promise to myself that, no matter what, I would perform handstand push-ups to speculation.  Because I can.  And I should.  So, I’ll do it…even if it makes me suck at a workout.

I made a promise to myself, and I expect to stick with it.

Because it will follow me wherever I go ;)

The Eli's connection...

The Eli’s connection…

The Greek connection...

The Greek connection…

Dr. Bruce and Rock during our Labor Day WOD

Dr. Bruce and Rock during our Labor Day WOD

It's great to have Big John back! We miss him when he goes on summer vaca!

It’s great to have Big John back! We miss him when he goes away on summer vaca!

Dave and Themis....Don't drop those dumbbells!!

Dave and Themis….Don’t drop those dumbbells!!

Don't drop 'em!!!!!

Don’t drop ‘em!!!!!

Look at all those rowers!

Look at all those rowers!

At SCF, we share boxes...

At SCF, we share boxes…