"The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence." – Confucius Click the link in bio to meet with a coach so we can help you unlock that door! 🔑 #motivationmonday @bamcamealongway #CROSSFIT #sincitycrossfit #gymnastics #sccfcomptraining #leglessropeclimbs #sccfcoaching #goals #reachyourpotential #achieve #desire #success #excellence #virtuosity #discipline #strength
Member spotlight: Chelsea has been a member with SinCity CrossFit for over 4 years. She is a mom of 3 and a full time nursing student. This past summer, she decided to focus more on her health and fitness goals. We made a game plan after our last goal review to schedule in extra workouts. She continued to workout 5 x a week + added additional comp training. Chelsea worked on her weakness like toes-to-bar, chest-to-bar, and her overall endurance in workouts. She has improved so much, and we are so proud of her results! 💪🏽 @chelsealynhussey @dani_c_arant #crossfit #results #sincitycrossfit #goals #sccfcoaching #fitness #sccfcommunity #gymnastics #conditioning #sccfcomptraining #mechanicsconsistencyintensity
Goodluck to all our athletes competing at the Iron Games this weekend! Coach Sarah and coach Dani along with Lisa and Chris will be competing in the Elite, rx, and masters divisions. The competition consists of 7 workouts over 3 days starting this Thursday in Cedar City, Utah! They have been training hard and we know they will crush these workouts! 💪🏽 The action starts Thursday at 8am. Watch live on YouTube on the link in our story! Click the link here to follow along on the leaderboard- https://competitioncorner.net/ff/8931/results #female_54652 #crossfit #sincitycrossfit #competition #sccfcomptraining #crossfitcompetition #sccfcommunity @theirongames
Check out this flashback from last year of coach Bekah! With SCCF Nutrition coaching and SCCF Comp Training she has accomplished so much! Lost: 15% body fat and 27lbs Gained: 4lbs of muscle Bar muscle ups, ring muscle ups, handstand walks, strict handstand pushups, and butterfly chest to bar pullups We are very proud of her. Great job @bekahtenoso ! You're an inspiration to us all 💪🏽 #crossfit #sincitycrossfit #transformation #flashbackfriday #goals #sccfnutrition #sccfcomptraining #results #gains
Goodluck to @rthlessakly @justina_faye and @dani_c_arant ! They are competing this weekend at the Iron Games in Cedar City, Utah! Today they kicked it off with a 6k ruck run! They have 6 more workouts this weekend. They are all competing in the individual rx division. Let's go SinCity! 💪🏽 Stay up to date by checking out the leaderboard here - https://competitioncorner.net/ff/6707/results #crossfit #sincitycrossfit #competition #athletes #fitness #sccfcomptraining #letsgo
Goodluck to all our athletes competing this weekend! @bekahtenoso is competing at @girlsgonerx @dani_c_arant @sturner0613 @rthlessakly @victor.12.perez @antho_aggie and Lisa Are all competing at the Summer Slam in Arizona! #crossfit #competition #fitness #athletes #competeeveryday #sccfcomptraining
Shout out to @bekahtenoso on her amazing results so far! Bekah has been super consistent with her nutrition and training. She has been doing our 1 on 1 nutrition coaching and SCCF Comp Training since April. In that time she has made some huge improvements in body composition and huge gains in the gym! Here are juat a few of those: -lost 15lbs -lost 8% body fat -gained 2.3lbs of muscle -snatch went up from 95lb to 130lb -clean & jerk 130lb yo 165lb -toes to bar 0 to 10 -butterfly pullups 0 to 10 -front squat 175lb to 195lb -0 to 2 ring dips -0 to 2 strict handstand pushups Bekah is not done yet, but we wanted to highlight her progress so far. With discipline and the right program, it is possible to get stronger and leaner at the same time. Bekah is proof of that and we hope she inspires others to try our program. #crossfit #nutrionisthefoundationoffitness #sccfnutrition #nutritioncoaching #sccfcomptraining #sincitycrossfit #gains #goals #accountability #Consistency #discipline #macros #mealprep #sccfspotlight #strength
SCCF Member Spotlight Name: Bekah T Program: SCCF Nutrition Gold SCCF Comp Training (3 months) Gains: ✅️ 2.3lb of muscle ✅️ toes to bar ✅️ butterfly pullups ✅️ strict handstand pushups Lost: ✅️ 15lbs ✅️ 8% body fat Shout out to @bekahtenoso for the awesome results so far! She has made huge gains with all her goals. She has been putting in the work in the gym, and fueling her body right outside the gym. Keep it going Bekah we are proud of you! 💪🏽 Click the link in bio to meet with a coach and find out more about our programs! #crossfit #sccfmembwrspotlight #nutritioncoaching #sccfcomptraining #nutrionisthefoundationoffitness #sincitycrossfit #motivation #inspirational #goals
Shout out to Ben Wild on getting his first muscle up yesterday! 💪🏽 Ben has been at SCCF for only 8 months and has improved in so many ways. He's always at our 6am class working hard everyday. He also started SCCF comp training 2 months ago. Here are a few recent accomplishments of Ben's: ✔️toes to bar ✔️ 100lb overhead squat (couldn't do 45lb when he started) ✔️ 6:34 mile run ✔️ butterfly pullups ✔️ muscle ups Would you like to be like Ben and unlock your fitness potential? Click the link in bio to meet with a friendly SCCF coach today! 📸 Coach @dani_c_green #crossfit #muscleupclub #sincitycrossfit #coaching #consistency #accomplissement #sccf #sccfcomptraining #1stmuscleup #sccfcommunity
We can't say enough about our superstar teen phenom @kendallgilmore ! Now that the 2022 CrossFit Open is officially over, we can confirm that she has finished 11th place in the world! Last year she placed 88th in the open in the same 14-15 year old division. Her average placing last year for each event was 120th and this year it was 12th! 💥 Kendall's rise to the top has happened so fast. She started training with SCCF consistently about 18 months ago after the quarantine. She went on to win 1st in the beginner division of our inhouse comp. After that, she joined our SCCF comp training group and began training 2 hours a day, 5 days a week. In 2021, it was her first year in the open where she placed 88th. Later that year, she competed at Iron Games on a team. Soon after, she took 1st place in the womens rx division at the Desert Games! 🏆 At the end of the year, she took first in our SCCF Winter Games competition also in the rx division. She capped off the season by qualifying to compete at wodapalooza in Miami in the teen dividion. This is the biggest crossfit comp of the year, other than the games, and she took 7th place! She had so much momentum going into the open, and now she is 11th overall in the world! 💪🏽 The next step on the road to the Games is the quarterfinals. She needs to place top 30 to make it to the semifinals. Kendall has improved so quickly because of her hard work, consistency, and mental toughness. She has been on fire and we can't wait to cheer her on all the way to the Games! 🔥 #crossfit #sincitycrossfit #sccf #sccfcomptraining #sccfcommunity #champ #sccffamily #nofear #roadtothegames #fire #strong
At SCCF one of our core values is leadership. Our amazing coaching staff leads by example. We know that actions speak louder than words. That's one reason why our staff is in the gym working on their fitness every day and it's contagious. They are proof that CrossFit will take you're fitness to the next level if you put in the work. Constantly improving their technique and training their weaknesses is part of the job. We want to thank the SCCF staff for their leadership which strengthens our community and inspires new members everyday. #crossfit #fitness #coaching #leadership #leadbyexample #actionsspeaklouderthanwords #walkthewalk #sccfcommunity #sccfcomptraining
@kendallgilmore has officially received the invite for @wodapalooza in the 13-15 year old division! This takes place in Miami and is the biggest CrossFit competition in the world other than the CrossFit Games. Kendall had to complete and video 5 online qualifier workouts in 1 week. Only the top 10 in the world qualified and Kendall placed 6th! She has been putting in the work all year, and has improved so much. We are so proud of her and excited to watch her kick ass in Miami in January! #crossfit #competition #crossfitteens #Miami #wodapalooza #sccfcomptraining
Congrats to Coach @sarah_viets on a great competition this weekend. She won the @vegas_showdown elite division and banked $1200. 🏆 Sarah had four 1st place finishes and three 2nd place finishes. She won the snatch ladder by 30lb with a 195lb snatch and nearly hit 205lb! She also won the muscle up event, toes to bar event, and completed the overhead squat 3vent faster than any man or woman competing. As always Sarah showed great sportsmanship and was inspirational to watch. There is noone better to represent what SCCF is all about. We can't wait to see her make a run at the @crossfitgames next year!💪🏽 #CROSSFIT #competition #sccfcomptraining #VegasStrong #numberone #weightlifting #gymnastics #workcapacity #sccfcommunity
We can't wait to watch Coach @sarah_viets and Coach @itsgregsavage compete this Friday and Saturday at the @vegas_showdown ! They are both throwing down in the elite division. They will have 3 workouts on Friday and 3 on Saturday. The event will be held at the Bill and Lillie Heinrich YMCA on 4141 Meadows Lane in Las Vegas. Let's go down and show our support for our badass coaches this weekend! #CROSSFIT #competition #sccfcomptraining #VegasStrong #vegasshowdown #fitcoaches #beasts
The SCCF crew had a great time competing at the @mojavedesertgames this weekend. Here is a quick event wrap up: We are so proud of @kendallgilmore This was her first ever individual RX competition and she crushed. it. She won the swim workout with 100lb sandbag cleans, and she is not a swimmer. Then she won the Vegas Strong wod by 60 reps w heavy double unders and handstand walks; 2 movements that she really struggled with at the beginning of the year. To finish the day, Kendall won the 75 cal bike workout w a 200lb sled pull against much larger athletes. The next morning she dominated the mojave hills trail run, finishing 8 minutes ahead of the nearest competitor. Kendall took 2nd place on the bar muscle up thruster workout and PRd her unbroken bar muscle ups with 9 in a row! To finish the day she still had to win the rope climb row wod, because it was winner take all. Even though she was the shortest athlete, she still finished in first place on a workout that was made for tall athletes. Kendall showed that she is a fearless competitor. At 15 years old, she competed against grown women at events that she knew would be tough for her. The whole time she stayed focused and positive and showed the heart of a champion! Team SCCF consisted of @dani_c_green , @sarah_viets , @rthlessakly , and @billysccf We had never teamed up together, but we've all been following #sccfcomptraining everyday. We were the only team that was able to finish the swim workout with 400m of swimming. Sarah actually worked til 8am that morning, then drove out and made the swim and worm thrusters look easy. We came in 2nd on the bike sled sprint by just 10sec. Chris finished the 50 calorie echo bike in only 54sec, faster than any competitor in the whole event. Saturday was the trail hill run which we completed a full 8min faster than the next team! Chris and Billy were the 2 fastest athletes in the division. We won the team fran event with unbroken synchronized toes to bar, pullups, and muscle ups. Dani even PRd her unbroken butterfly pullups with 20 in a row. We showed great teamwork, communication, and toughness on the worm, winning both worm workouts. Continued in comme
Goodluck to our athletes competing at the @mojavedesertgames this weekend in Pahrump! After day one @kendallgilmore is sitting in first place overall in the women's rx division. She has won the first 4 events. Team SCCF is also in first place after day 1. They won the swim event and the trail run. 3 more events to go. Come down and cheer them on or follow along on the competition corner leaderboard - https://competitioncorner.net/ff/5159/results #female_29379 @sarah_viets @dani_c_green @rthlessakly @billysccf @itsgregsavage #sccfcomptraining #crossfit #readyforwhatever #crossfitcompetition #teamsccf
Congrats to our ladies who crushed it this weekend at the Girls Gone Rx Competition! #freebritney finished in 6th place overall. They finished 2nd place in the strength event and showed they were one of the strongest teams there!💪🏽 #sincitychickclique finished the day in 3rd place overall! Their best finish was also a 2nd place in the pullup workout. Both teams were very consistent and showed a lot of team work! They also both raised money for breast cancer as part of the event! Thanks to @crossfitrawappeal for hosting the event. Next up is the @mojavedesertgames where we will have 6 more athletes repping SCCF! @jesselhoff @kendallgilmore @mdelgado83 @dani_c_green #crossfit #crossfitcompetition #girlsgonerx @girlsgonerx #sccfcomptraining #strongwomen
Goodluck to our two teams competing at the Girls Gone Rx competition tomorrow at @crossfitrawappeal ! Come down and cheer them on in the morning. Their heat times are at 9AM, 10:20AM, and 11:15AM. Their team names are SinCity Chick Clique and Free Britney! Check out the link here for the leaderboard - https://competitioncorner.net/ff/5204/embed/schedule @jesselhoff @kendallgilmore @kaylee @mdelgado83 @dani_c_green @bailey #crossfit #crossfitcompetition #sincitygirls #sccfcomptraining #strong
We had a great time competing at the Iron Games last weekend! Thanks to all those that drove up to Cedar City to support SCCF. Thanks to @brighamnielsen for putting on another great event and thanks to all the hard working volunteers! Shout out to Coach Sarah who took 1st place overall. She had three 1st place finishes and never placed lower than 10th on any event. It was so impressive how she went up in altitude, with minimal training this year, to beat out a very tough field of women. 💪🏽 Coach Dani, Kendall, and Candace were on a team and they were so fun to watch. They showed great teamwork on some very challenging workouts. The work they have been putting into the SCCF Comp Training is really paying off. We are proud of them and can't wait to see them compete again. Chris and I did our best to hang with all the athletes 15 years younger than us. We had a lot of fun and can't wait to compete again ASAP. Hopefully, this will motivate other SCCF athletes to compete soon. We love competing at SCCF because it brings out the best in everyone. Pushing yourself and getting out of your comfort zone is the catalyst for improvement in anything and that's what CrossFit is all about. #CROSSFIT #throwbackthursday @theirongames @sarah_viets @dani_c_green @kendallgilmore @cheeky_girl86 @rthlessakly @billysccf #competeeveryday #sccfcomptraining #ironsharpensiron⚔️
Goodluck to all our athletes competing this weekend at @theirongames in Cedar City this weekend! Check out their page to follow along on the leaderboard. They will be competing on Thursday, Friday, and Saturday. @dani_c_green @kendallgilmore @cheeky_girl86 are on team Three Amigas. @sarah_viets @rthlessakly and @billysccf are competing individually. #crossfit #crossfitcompetition #utah #team #sccfcomptraining #weightlifting #gymnastics #swimming #worm
We had some huge break throughs this week at SCCF! Coach @dani_c_green got her very first muscle up! 💪🏽 And Matt L got his first muscle up as well! 💪🏽 We had many other personal records this week. Comment below with yours! #crossfit #muscleupclub #ringmuscleup #gymnastics #prsallaround #prsalldayeveryday #sccffamily #sccfcomptraining
275lb clean & jerk! This was huge for me. Been stuck at 265 for years. Sometimes progress can seem slow at specific things. It's easy to get down on yourself or lose motivation at times. And there will always be failures and setbacks. Just have to keep working hard and grinding in all aspects. Be patient and stay focused on your goals. Eventually, the hard work pays off and sometimes when you least expect it! @sincitycrossfit #sccfcomptraining #275 #weightlifting #cleanandjerk #nextyear300
140x15 reps.. thanks for the coaching @billysccf and @banana_bha and thanks to @therapybyg for great therapy! #ohs #bodyweight #mentalstrength #consistencywins #strongerthanyesterday #sccfcomptraining #therapyisnecessary
Quite a few PRs this week! 💪🏽 276lb jerk then 286lb! 190lb power snatch x 3! 238lb clean x 3 ! Also hit 235lb bench x 1, 225 x 3, and 265 hang power clean not on video! @sincitycrossfit #crossfit #sccfcomptraining #weightlifting
Still got it! I need to come up with a name for this move. And then I need to do 30 reps for time. 5 of them took me like 5 minutes here... @sincitycrossfit #sccfcomptraining #gymnastics #handstand #rings #muscleups #ringhandstandpushups
Snatch + 2 ohs - got 190, then 207. Last lift at 215 was not happening haha @sincitycrossfit @banana_bha with the 📷 💣 #crossfit #weightlifting #snatch #sccfcomptraining
The SinCity Crew had great weekend at @theirongames! @dani_c_green in her first 3-day comp did very well finishing 11th overall with her best finishes being 7th in the swim WOD and the Remember WOD. She PR’d her snatch at 105lbs and almost got it for 2 reps!! She also did handstand walks for the first time in a WOD! Dani trained so hard on her weaknesses to give it her best this weekend including getting her first BMU in prep for the comp! Great job Dani! @billysccf and @rthlessakly held down the RX division! Chris fought hard all weekend and had his best finish in arguably the toughest workout of the weekend “Nocco Enough” placing 6th. He ended the weekend in 15th overall just behind Billy InAwesome job Chris!! Billy finished the weekend strong with a 4th in Nocco Enough (heat win) and 2nd on the final day’s events. He made the final event look so easy! He wished there was another day of events to keep climbing that leaderboard! Awesome finish Billy! @imperfectgentleman2.0 kept fighting in a competitive field of Elite men. After some tough finishes in the swim and run he crushed the 2rm snatch event with 245 for 2 unbroken reps! He showed his strength and poise under pressure with some great lifting and took 5th in the event. Great job Greg! @sarah_viets came back to the Iron Games just looking to get through the weekend pain free after tweaking her back just 2 weeks out from the comp. thanks to @doctor.lok she was able to compete pain free and finished the weekend in 2nd overall. Sarah had an event win in the swim event, and finished the final day with back to back 2nd place finishes to lock in her spot on the podium. Special thank you to team Dad @colemanjgreen for helping with cooking, taxiing back and forth and cheering hard, and to @jondgarson for coming up to cheer! We truly appreciated your support!! We hope that more of you feel inspired and motivated to train for a comp! They are tough, but they can bring out your best and push you to be better. And @theirongames and @brighamnielsen put on a great competition and we hope to make it back next year with an even bigger crew! #sincitystrong #sccfcomptraining @lhmutahsummergames @usarmywarriorfit
We want to wish good luck to five SinCity athletes heading to @theirongames for 3 days of competition!! @dani_c_green will be competing in the Intermediate division in her first multi-day comp!! @billysccf and @rthlessakly will be representing the RX division and @imperfectgentleman2.0 and @sarah_viets will be throwing down in the Elite division. Events begin Thursday afternoon with a swim event, Friday will have a 5k trail run, a 2rm touch n go snatch max, and a 9/11 memorial wod. Saturday finishes up with 2 more events. We will be doing our best to live stream as many events as possible, but the best way to watch will be heading to Cedar City! We have a pretty awesome cheering squad assembling! Comment below if you’re heading up and if you have room in your car! #sccfcomptraining #traintocompete #thatsalotoffitnessing
#throwbackthursday Repost from @billysccf • #tbt I wanna give a huge shout out to my big nephew @seanmackeyjr who took 1st place in his first ever CrossFit Competition last month. He decided to do it last minute and he crushed it! Proud of you Sean and look forward to many more workouts together and being the best Coach, Uncle, and mentor I can be. @sincitycrossfit Sean was 3 years old when we opened SCCF! He's almost 14 now, and he's already outgrown me haha. He was always around the gym growing up. But he was never able to work out consistently with us. He's really good at football and started training with us to get ready for his first high school season. When he started in mid summer his front squat was 115lb and now he is already up to 185lb. He went from zero to 3 strict pullups. He got his first rope climb. He's been working out hard with me 4 days a week and he is improving every day and so much stronger and fitter already! #crossfit #sincitycrossfit #sccffamily #sccfcomptraining #sccfsummergames #bignephew #lilseangotbig @this_is__yaz #hesgonnabeabeast #firstwinofmanytocome #throwbackthursday #sccfog #thefutureofsccf
#tbt I wanna give a huge shout out to my big nephew @seanmackeyjr who took 1st place in his first ever CrossFit Competition last month. He decided to do it last minute and he crushed it! Proud of you Sean and look forward to many more workouts together and being the best Coach, Uncle, and mentor I can be. @sincitycrossfit Sean was 3 years old when we opened SCCF! He's almost 14 now, and he's already outgrown me haha. He was always around the gym growing up. But he was never able to work out consistently with us. He's really good at football and started training with us to get ready for his first high school season. When he started in mid summer his front squat was 115lb and now he is already up to 185lb. He went from zero to 3 strict pullups. He got his first rope climb. He's been working out hard with me 4 days a week and he is improving every day and so much stronger and fitter already! #crossfit #sincitycrossfit #sccffamily #sccfcomptraining #sccfsummergames #bignephew #lilseangotbig @this_is__yaz #hesgonnabeabeast #firstwinofmanytocome #throwbackthursday #sccfog #thefutureofsccf
Did some 20ft rope climbs in today's workout! Was the old 2010 northwest regionals event 4. Such a good workout and always messed me up! 1st time I did it my calf cramped up and I fell 20ft my 🤣 Before the workout we practiced some rope climbs. Got 20ft legless kinda straddle up and L down. Then I did a 15ft w 4lb ball in L which felt like 50lb haha. And then my big nephew @seanmackeyjr got his first ever rope climb today! Great job Sean!💪🏽💪🏽 Then , "2010 northwest regional E4" For time: 30 cal row 30 thrusters 95lb 3 rope climbs 20ft 30 kb swings, 53lb 20 cal row 20 thrusters, 115lb 2 rope climbs, 20ft 20 kb swings, 53lb 10 thrusters, 135lb 1 rope climb, 20ft 10 kb swings, 53lb @sincitycrossfit #crossfit #ropeclimbs #lilseangotbig #bigsean #legless #getonmylevel #gymnastics @this_is__yaz #nofear #dontstoptilyoureachthetop #sccfcomptraining #sccffamily
Some of the SCCF Comp Training crew was preparing for @theirongames this past weekend with a trail run at Mt Charleston. We highly recommend putting your fitness to use and going for a hike up on the mountain to escape the heat! #useyourfitness #sccfcomptraining #readyforanything
Got little crazy with the handstand obstacles today 🤣 I've gone up stairs, on parallettes, and down stairs, but never all 3 together. I will get this next week for sure @joeyeye007 my core was tired today and was arching too much. After about 30 attempts of hs walk i switched to strict pullups. I went for 20 pullups with 20lb chain and got 17! Next week I will get 20! Also, a great hero wod Wittman after. @sincitycrossfit #sccfcomptraining #crossfit #handstandobstacles #handstsndwalks #strictpullups #2chainz #mybackisbrokenspinal #nofear
Some snatches on humpday! 1 snatch pull + 1 hang snatch + 1 snatch - 186lb. @sincitycrossfit @lyftrx kept my hands on the bar even when it felt like my thumbs were ripping off 🤣 #sccfcomptraining #weightlifting #snatch #getsome #almostruppedmythumbsoff #whenyourthumbtapeisontootight #bloodythumbs #snatchhumpday #humpday
This is a brutal complex - 1 clean + 1 hang clean + 1 jerk + 1 front squat + 1 jerk. I was feeling like shit today and wanted to take a rest day. But I know I'm getting stronger when I can hit 225 on this when I don't feel good. Sometimes you have to put in the work no matter how you feel.💪🏽 @sincitycrossfit #sccfcomptraining #crossfit #sccffamily #weightlifting #clean #jerk #ihatesquats
Max set of strict pullups with 15lb chain. Like I told my classes, once it starts getting hard and you want to drop off, your body has at least 7 or 8 more reps! Who can guess how many I got? Was fun working out w @seanmackeyjr again @sincitycrossfit Was only able to complete part of the comp training today and the SCCF WOD - 8min emom: Odd - 18 cal row Even - 15 ghd situps Then, Some heavy front squats alternating w 3 sets of max strict pullups Then 17.2 12min amrap: 2rd 50ft lunges, 100lb 16 ttb 8 db clean, 100lb 2 rd 50ft lunges, 100lb 16 bar muscle ups 8 db clean, 100lb Finished whole thing and got back to the lunges 💪🏽💪🏽lots of grip work but my ass wear ill already sore!🍑 haha #crossfit #sccfcomptraining #gymnastics #strictpullups #weightedpullups #
Had lots of fun training today as always @sincitycrossfit . I went for a new handstand walk obstacle I have never tried before. Then I tried a one warmed handstand pushups 🤣. Other video shows 10min emom: Odd - 5 strict deficit handstand pushups, 12 inches Even - 3 hang power cleans @90% = 235lb for me. Felt heavy today but got it done 💪🏽 #sccfcomptraining #crossfit #weightlifting #gymnastics #handstandwalks #sorryialmostkickedyouintheheaded
If you haven't been to the gym yet today, you still have time. Just get up and go. Go after work. Your whole week will get off to a better start. No more excuses! @sincitycrossfit 10min emom: Odd - 15 calorie row Even - 3 hang power clean @ 85% of 1rm 225lb for me... only had one miss #motivationmonday #crossfit #weightlifting #sccfcomptraining #noexcuses
this sucked @sincitycrossfit #sccfcomptraining #squats #crossfit #strength
Got my 20 rep max strict pullup with a 10lb chain 💪🏽. I can get more next week with better music. Then I was trying to do an L sit hold + handstand hold + L sit hold + handstand hold + L sit hold. 1st video was closest I got. Then there's some bloopers 🤣 @sincitycrossfit #sccfcomptraining #gymnastics #crossfit #pullups #corework #sccffamily
Pause split jerk + split jerk 265lb pr @sincitycrossfit #motivationmonday #crossfit #sccfcomptraining #weightlifting #jerk #oldmanstrength
#sccfbarbellclub returns tonight at 6pm! Or join us Saturday at 9:30am. 6 classes for $99 or 12 for $139. Tonight we will be focusing on the Snatch 🏋️🏋️♂️🏋️♀️ Repost from @billysccf • Snatches are my favorite! Does your snatch need work? Check out our new weightlifting class @sincitycrossfit Starting this week on Thursdays and Sundays w coach @sarah_viets #weightlifting #crossfit #snatch #sccfcomptraining
Snatches are my favorite! Does your snatch need work? Check out our new weightlifting class @sincitycrossfit Starting this week on Thursdays and Sundays w coach @sarah_viets #weightlifting #crossfit #snatch #sccfcomptraining
#TBT Huge shout out to the fittest 45 year old in Nevada @eringarlandcf . She placed top 200th in the open to earn a spot in the 2020 Age Group Online Qualifier. 2 weeks ago she completed 6 tough workouts in 1 weekend. After all the results are in, Erin is the 57th fittest women in the world in the 45-49 age group! We are so proud to have such a great athlete at SCCF that is so friendly and sweet. You rock Erin! #sccffamily #fittestonearth #strongisbeautiful #sccfcomptraining #fitness #crossfit #crossfitagoq2020 #crossfitisthefountainofyouth #weightlifting #gymnastics #nutrition
Today's #TransformationTuesday is about Coach @sarah_viets ! How long ago were these before pics and how long had you been crossfitting? That was my first comp in April if 2013. I was about a year into CrossFit, living in San Diego. I was still swimming, coaching swimming and getting ready for our wedding. I probably worked out 3 times a week and swam the other days. Do you remember some of your lifts compared to now? Back Squat - Then: 215lb, Now: 300lb! Clean & Jerk - Then: 155lb, Now: 235lb! Snatch - Then: 115lb, Now: 195lb! Max pullups - Then: 20?, Now: 60 Strict handstand pushups - Then: 0, Now: 20 Ring muscle ups - Then: 0, Now: 10 Double unders - Then: 30, Now: 200 last time i tried What is the biggest difference from your training from then to now? So I definitely started working out more often when I moved to Vegas and joined SinCity. I follow the SCCF comp training and do the SCCF workout of the day 5 days a week. How is your nutrition different? I didn’t really watch what I ate, and didn’t really start tracking and focusing on my nutrition seriously until about a year ago. What has made the biggest difference in your fitness from then to now? My nutrition has been the biggest factor in my improvement this past year. That and working hard on my gymnastics movements, those didn’t come easy! What is your biggest improvement from then to now? I think the biggest change has been in my strict gymnastics strength. Weightlifting always came easier to me, but I remember I used to get so frustrated every time I had to do kipping HSPU. Now I’m able to do HSPU strict with a deficit! #transformationtuesday #crossfit #sccfcomptraining #sccfnutrition #sccffamily #beast #motivation #goals
Part of todays workout was from @thegymnasticscourse 4 sets of - 2 x Hollow plank to L sit Hollow plank to left straddle Hollow plank to right straddle And 4 sets of - 30sec handstand hold The straddle is hard for me cuz tight hamstrings. But it was fun to practice and great core work. My handstand holds are all over the place. These simple, slow controlled movements and holds are extremely important when it comes to improving more advanced gymnastics skills. @sincitycrossfit #sccfcomptraining #crossfit #gymnastics #parallettes #handstands #Lholds #corework
Hit 225 for a hang snatch and 260 for clean n jerk yesterday. Not bad coming off 5 hours of sleep for a couple days. My extension on snatch was weak, and my jerk landing and recovery were way off. It's good to know I can hit these weights on an off day. Sometimes your body feels tired, but it can always do more than you think. 💪🏽💪🏽 @sincitycrossfit #sccfcomptraining #weightlifting #hangsnatch #cleanandjerk #sledwork #handstandwalks
L sit holds are great for your core! Holds are so much better for your abs than situps or crunches. I cant remember the last time I did a crunch, probably 15 years ago. These are L sit leg lifts, which feel a little easier than holds to me. We decided to see how high we could go. I need to work on my hamstring flexibility so I can get higher. Of course it turned into a competition haha @sincitycrossfit @sarah_viets #crossfit #Lsits #Lsitholds #Lsitliftovers #core #abs #absarenadeinthekitchen #zonediet #didsarahbeatme? #sccfcomptraining
Some days the bar feels heavier than others. Sometimes you fail over and over. We must learn from our failures to progress and become stronger. @sincitycrossfit #sccfcomptraining #weightlifting #progress #snatch
Lots of shoulder work on Tuesdays! The strict deficit handstand pushups is a pretty good movement for me, so I like to switch it up to increase the difficulty. Today we were doing 5 sets of 5. I started off with some diamond handstand pushups. Then some narrow 12 inch deficit parallette handstand pushups. It's great to practice with a closer hand position, because then it will feel stronger when you go out. The 3rd video was my first time trying on a single parallette. It required perfect arm and head position. And it was like squeezing the bar on bench press. With all pushups, maintaining a vertical forearm is super important. Last video was wall facing which were the hardest. I'm used to arching when it gets hard, and the wall is not there when you arch. In definitely need to work more on these at a normal depth and then work back up. @sincitycrossfit #sccfcomptraining #handstands #gymnastics #crossfit #stricthandstandpushups #strictdeficithandstandpushups #parallettehandstandpushups #daimondhandstandpushups shoulders
We’re so proud of these guys! Next time we need some of our fit ladies representing!! #Repost @billysccf ・・・ I had a great time competing at The Masters of The Universe competition at @westtechcrossfit today! I ended up winning my division and overall. Not too bad considering all the wods I did last weekend. It was fun competing with my bros @rthlessakly and @blundman21 who I have coached for 12 and 6 years. Bryan won the 40 year old division and got 3rd overall! Chris got 3rd in the 35 division! And it was cool to represent my box @sincitycrossfit and have some of our members come all the way out to support. And thank you to all the judges and volunteers who were all high school students raising money for their #crossfit program. We started off with a running, dumbbell, and box jump workout. I came in 3rd on that one. Was feeling a little hungry. The 2nd workout was a heavy clean ladder with double unders which I got 7th. I got to the last weight of 255lb but my chicken legs were too tired to lift it haha. Then there was a 20 cal bike with max muscle ups which I won w 16 muscle ups. And then the final was 2 workouts back to back. 21 15 9 toes to bar - row. And them 9 15 21 handstand pushups - row. I hate rowing but you know I move hspu and ttb. So I was able to win both final events! It was fun to be behind all day and come back and win. I couldn't have done it without Chris and Bryan doing well and beating some other guys on the last workouts. I really like the programming and they did a great job running the event. I got some cool swag for winning, so thank you to all the sponsors. And I love my He-Man shirt haha. Next year I want to see a lot more SCCF athletes out there competing. We should be proud that we are older and still fit AF. And I want to see all the other 35+ in Vegas come throwdown next year too! #sccffamily #sccfcomptraining #mastersoftheuniverse #hemanorskeletor #heman #ihavethepower #myfavoritecartoonwheniwaslittle #running #dumbbells #boxjumps #cleans #weightlifting #doubleunders #bike #muscleups #row #toestobar #handstandpushups #dadbod #fittestoldguy #iwantahemansword #ontothenextone #alwaysreadytocompete
I had a great time competing at The Masters of The Universe competition at @westtechcrossfit today! I ended up winning my division and overall. Not too bad considering all the wods I did last weekend. It was fun competing with my bros @rthlessakly and @blundman21 who I have coached for 12 and 6 years. Bryan won the 40 year old division and got 3rd overall! Chris got 3rd in the 35 division! And it was cool to represent my box @sincitycrossfit and have some of our members come all the way out to support. And thank you to all the judges and volunteers who were all high school students raising money for their #crossfit program. We started off with a running, dumbbell, and box jump workout. I came in 3rd on that one. Was feeling a little hungry. The 2nd workout was a heavy clean ladder with double unders which I got 7th. I got to the last weight of 255lb but my chicken legs were too tired to lift it haha. Then there was a 20 cal bike with max muscle ups which I won w 16 muscle ups. And then the final was 2 workouts back to back. 21 15 9 toes to bar - row. And them 9 15 21 handstand pushups - row. I hate rowing but you know I move hspu and ttb. So I was able to win both final events! It was fun to be behind all day and come back and win. I couldn't have done it without Chris and Bryan doing well and beating some other guys on the last workouts. I really like the programming and they did a great job running the event. I got some cool swag for winning, so thank you to all the sponsors. And I love my He-Man shirt haha. Next year I want to see a lot more SCCF athletes out there competing. We should be proud that we are older and still fit AF. And I want to see all the other 35+ in Vegas come throwdown next year too! #sccffamily #sccfcomptraining #mastersoftheuniverse #hemanorskeletor #heman #ihavethepower #myfavoritecartoonwheniwaslittle #running #dumbbells #boxjumps #cleans #weightlifting #doubleunders #bike #muscleups #row #toestobar #handstandpushups #dadbod #fittestoldguy #iwantahemansword #ontothenextone #alwaysreadytocompete
#flashbackfriday The 24 WODs in 24 Hours Event was epic! What better way to celebrate 11 years @sincitycrossfit ! This time I teamed up with @sarah_viets to complete the 24 workouts. She was an amazing partner as always. We alternated workouts and then we shared the work on the 5 longest workouts; Kelly, Filthy 50, Lumberjack 20, White, Bulger, The 7, and Murph. Nasty Girls, Daniel, Angie, Amanda, Beast 12, Shop Chipper, Nancy, and Fight Gone Bad! Were the ones I did solo. I didn't sleep the whole time, and each workout got harder and harder. I managed to still get some ok times, even though I wasn't going full intensity. My hand tore early because I decided to do 20 sets of 10 pullups on Daniel and angie which was a horrible idea. The hands were the most difficult thing. It was a total of 315 pullups, 42 muscle ups, 70 knees to elbows, and 13 rope climbs. So I should have paced myself more on those first couple workouts. I made sure to warm up and cool down every workout. The squatting really got hard. I did a total of 400 air squats, 240 box jumps, 200 wallballs, 117 thrusters or ohs at 95lb, and 91 snatch, ohs, or thruster at 135lb. And I ran just short of 10 kilometers, but runs felt good. The hardest workout was probably Nancy. It was at 6am and the overhead squats felt so heavy. And then right after that we had to do the 7 at 7am. It was tough mentally knowing all the work we had left and being that tired. And we knew we had Murph at the end. But I just tried to think about the heros we do these workouts in honor of. And I tried to move with perfect form every single rep. And of course it helped to have an awesome community of members working out with me the whole time! We went 12pm Friday to 11am on Saturday. Saturday night I slept really good, and surprisingly wasnt too sore on sunday. When Monday came around I was back in the gym working out and feeling good. I thank God that I am healthy enough at 37 to be able to do stuff like this. I cant wait to do it again next year. Thank you for all that participated. You kept me motivated for sure. Next year it will b bigger and better and we will raise money for a good cause as well.
Working on my L rope climbs in between sets of back squats. I like to alternate sets on difficult strength movements because it helps me not think about how difficult each movement feels. My legs were tired right after squat sets, so I wasn't thinking about my arms on rope. And after climbs, my arms were so blasted, that I wasn't thinking about the work my legs had to do. I need to work on that hamstring flexibility to improve my L climb. Also PRd my 3 rep snatch grip sotts press in this warm up complex before snatching. @sincitycrossfit 1) 3 sets of - 3 muscle snatch + 2 snatch balance + 3 snatch grip sotts press + 2 snatch balance. 2) 2 position snatch - 5 setz at 83% 3a) 10 x 6 back squats @ 70% 3b) 10 x 1 L rope climbs (failed last 2) 1min rest between sets #sccfcomptraining #weightlifting #gymnastics #strength #mobility #core #snatch
#tbt to last week when I ripped my @barbellapparel jeans. Had a lot of great wods in those. They were my favorite workout pants. #rip 😔 I guess I'm finally making some booty gainz though haha🍑💪🏽 It must have happened in one of the 50 thrusters i did after these workouts. Didnt even notice at the time til I got home and Linc was pointing at my crotch 🤣 @sincitycrossfit #sccfcomptraining #conjugatemethod weightedpullups #powerlifting #gymnastics #chains #chainshangonlow #squats #ripped #floorpress #bling #bands #holyshit #blewmywod #didntevenfeeladraft #gainz
We had a great day of training yesterday. I'm lucky to be able to workout with and train with awesome people every day. And I feel blessed to be healthy enough to do it! @sincitycrossfit 1) Ran 3.5 miles at bootleg canyon w 30lb pack. Was 1100ft elevation climb so first half was more like a crawl haha. Helping @sarah_viets get ready for the mayhem classic next weekend. Time was 46min. 2) 9 x 3 dynamic effort bench press @ 135lb w 60lb band tension, every 45sec 3) 10 x 2 dynamic effort front squats @ 170lb w 70lb chain, ever 45sec 4) 10min power clean n jerk emom: 165 195 205 215 225 230f 230 235f 235 240f 5) hero wod "JJ" in honor of a fallen Marine. For time: 1...10 squat cleans @ 185lb. 10...1 parallette hspu, 12" deficit. Time was. 23:41 . All strict handstand pushups. Broke them up 10. 4 3 2. 4 4. 4 3. 4 2. Cleans were the worst. Legs were tired. Great workout. Felt great after. Thanks for the push @eringarlandcf @trav_i74 @lmarquez2203 #sccfcomptraining #ruck #powerlifting #gymnastics #weightlifting #conditioning #crossfit #strictdeficithandstandpushups #notevensoretoday #readyformore #semperfi #ripjj
Check out this gymnastics complex! 1 strict muscle up + 2 kipping muscle ups + 3 ring dips. Add 1 + 2 + 3 each set. I ln this video I went for 4 strict muscle ups + 8 kipping muscle ups + 12 ring dips, but did I make it? Can anyone beat this? If so, post your video and tag me. If you need help with your muscle ups message me! @sincitycrossfit #sccfcomptraining #gymnastics #muscleups #readytocompete #mastersoftheuniverse mastersathlete #oldmanstrength #dadbod #hemanorskeletor
Here is my re do or 20.3 from monday @sincitycrossfit . I got 132 reps. 7 more than Friday and 10 more than last year! The deadlift is still a weakness for me, but the conjugate system and SCCF comp training is definitely paying off. I did small sets on diane deadlifts and unbroken handstand pushups. Finished in around 3:30. Then i did sets of 3 on the 315 deadlifts. Hs walk only took like 30 sec. Thanks @sarah_viets for keeping me on track. I really wanted to get to 2nd us walk. I've always like Diane as a benchmark wod. Next time for sure. Cool thing is I was not sore after and did another wod. And I did 3 more wods on Tuesday. Hamstrings are tight today bit back feels strong.💪🏽💪🏽 Can't wait for 20.4! #sccf #crossfit #intheopen deadlifts #handstands #diane #sccfbloodsweatnbeers #handstandwalks #conjugatemethod #sccfcomptraining #sccffamily #strongerthanyesterday
I'm stoked for my 10th CrossFit Open @sincitycrossfit ! #fridaynightlights is tonight! Come down and workout or cheer on your friends. #crossfit #crossfitgames #sccfcomptraining #bloodsweatnbeers
300lbs for a 20 rep max deadlift yesterday! This was a pr for me. Then we did 2 other workouts with 50 more deadlifts @ 225lb, and 100 cals of rowing and a bunch of other stuff. The coolest thing is waking up the next day and not being sore at all. And i felt great for today's workouts too! How is this possible at 37 years old? There are a few reasons - 1) virtuosity of movement - doing the simple basic movements with the best form possible every time. Whether you are tired, warming up, going heavy, or going fast. DO NOT COMPROMISE. 2) mobility work - for me, taking just 10min to stretch after every workout is huge. If I dont I lose flexibility and my joints feel sore the next day. 3) Nutrition - eating a clean well balanced diet of whole foods whenever possible. Only supplements I take is a post workout protien, fish oil, and sometimes a pre workout. No other supplements necessary. 4) programming - the workouts you do and the order you do them in are so important. Loading, volume, reps, movements, time domain, and everything else is so important. If you just cherry pic workouts that look cool, you may end up going nowhere. Or if your workout programming is totally random or too repetitive, you may end up overtraining and hurting yourself. 5) work capacity - it's what we all measure in crossfit workouts. But it's also built over time with proper recovery. When to add more volume is best decided by your coach. Adding too much volume to soon will always lead to plateaus, lower intensity, overtraining, and exhaustion, and sometimes injury. The first 2 we can all improve on our own. But if you need help with nutrition, programming, or coaching then hit me up. Or any of our great coaches @sincitycrossfit #crossfit #recovery #sccfnutrition #sccfcomptraining #virtuosity mobility #workcapacity #programming #strength #volume #fitness #powerlifting
🎊485lb Sumo Deadlift PR 🎊 + 280lb Bear Complex! 🐻 “Strength does not come from physical capacity, it comes from indomitable will.” -Mahatma Gandhi . 🎶 - on the road : @postmalone . . #ReadyForWhatever #3DFit #BFE #NBHW #SCCFCompTraining
Congrats to Tyler for getting his first Bar Muscle-ups today!! He’s been doing #sccfcomptraining and his hard work is paying off! Awesome job @tashley7!!
🥉Today was intense! I had a great time competing amongst tons of skilled athletes and doing it all with one of Nevada’s fittest as my teammate. @sarah_viets Shoutout to @crossfitapollo for hosting an amazing event, all the volunteers and vendors who were apart of it. Hope to see ya again next year! Check my story for a piece of the action! #CookiesNCream #SCCFCompTraining #BFE #3DFit #NBHW
First round and last round of yesterdays wod with @sarah_viets @sincitycrossfit "Dionysus aka Bacchus" 5 rounds - Max reps strict handstand pushups Max rep deadlifts, 225lb *rest as long as necessary after deadlifts The videos show my first and last rounds. My reps were 25/32. 21/25. 20/21. 17/18. 20/30. Total of 103 handstand pushups and 123 deadlifts. Total of 226 reps. I love this kind of workout because it pushes you mentally to do more reps than you would in a normal workout. I rested about 4min between rounds. #crossfit #sccfcomptraining #maxeffort #maxreps #stricthandstandpushups #deadlifts #ballstothewall
@sarah_viets and @rthlessakly both had amazing performances at @theirongames this weekend! We are extremely proud of them. They completed 10 grueling workouts in 2 days in the altitude of Cedar City Utah. They had a great time and showed great sportsmanship. Sarah took 1st place in the Female Elite division! She was 1st or 2nd in 8 out of 10 workouts! She also had 5 1st place finishes and was 3rd on the 5k run. Somehow, she was still behind going into the final 2 part workout. Sarah executed perfectly in the end winning the final workout and winning gold in the inaugural Iron Games! Check out the last video to see the end of last wod. Chris showed what a well rounded athlete he is as well placing5th in the Mens Rx Division! He finished top 10 in 5 out of the 10 workouts. His best placing was a 2nd place in the row and farmers carry event. He cleaned 275 and just missed the jerk on the clean n jerk ladder. As always Chris showed great sportsmanship and had a great time. Chris first CrossFit comp was 9 years ago at the Utah sectionals where he placed 62nd and had a max clean and jerk of 205. Not only is he still competing but he is still improving after 10 years of crossfitting at SCCF! Click here to check out leaderboard - https://competitioncorner.net/ff/1939/results#.XXV_61NlAwD #crossfit #sccfcomptraining #crossfitcomp #champ #beasts #sccffamily #irongames #sccfrepresent
4 rounds for max reps in 1 minute of: 10 hip extensions Max rep bar muscle ups This was first and last round. 2nd round only got 8. This was our comp training warm up before the wod today. I haven't ever videoed myself doing hip extensions. I was going up a little too high. It's best to go up until back is parallel to ground. I was hyperextending a little bit. I was also surprised I had better range of motion than I thought. As a coach, I don't always have the luxury of training under the watchful eye of a coach. So it's necessary to video myself every now and then. The way something feels is not always the way it actually is. @sincitycrossfit @jerkfit #sccfcomptraining #hipextension #barmuscleups
5 rounds for time of: 6 toes to bar 5 chest to bar pullups 4 bar muscle ups *150m row every time you have to come off bar (From comptrain) My time was 8:27. Ended up having to row 4 times. This was pretty tough on the grip. Used it as a warm up for Wednesdays #sccfcomptraining and #wod. My hand was torn from my max pullups last week so the @jerkfit #rawgrips really came in handy @sincitycrossfit #sccfcomptraining #gymnastics #crossfit #rowing #toestobar #pullups #barmuscleups #handy
#TBT to all the dynamic effort band work last couple weeks. 8 x 1 banded sumo deadlifts every 30 seconds @ 225 + 100lb band tension. 9 x 3 banded shoulder press ever 30 seconds @ 96lb and 60lb band tension. I can already feel all the speed work is going to really help my max lifts. Speed strength is definitely something I have been lacking. I'm really stoked that we hosted the @conjugatemethods course and learned the conjugate method of programming! @sincitycrossfit #crossfit #conjugatemethod #dynamiceffort #accomadatingresistance #sumodeadlift #shoulderpress #speedstrength #westsidebarbell #sccfcomptraining
5 sets of 3 hang snatch at 190lb. Hands were feeling a little rough. But I'm happy I can hit this weight anytime no matter how tired or sore. It's rare that you are ever 100% in a competition, so you can't use those excuses in training. Giving your best effort each day no matter what the circumstances will make you stronger over time, mentally and physically. @sincitycrossfit #crossfit #weightlifting #snatch #hangsnatch #speed #sccfcomptraining
Hit up some power cleans before the wodapalooza wod today and ended up with a PR! Got 225lb for clean pull + hang power clean + power clean. (3rd video). 250lb for clean pull + power clean (4th video). And 260lb for power clean! (First video) Shain also hit 225lb for his power clean. (2nd video) @sincitycrossfit Fun training sesh today Shain @sarah_viets @jarett.arcangel @blundman21 #sccfcomptraining #conjugatemethod #powerclean #crossfit #weightlifting #brosesh #power #speed #corestrength