April 28, 2013

WODs

#800gChallenge

 

JOIN THE #800gCHALLENGE  

WHAT IS IT?

This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) or fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies or your choice. Hit the macros you want.

Raw, cooked, canned, frozen; doesn’t matter!  If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Pick up a rules sheet at the gym for all the rules and scoring details. Or get a copy here.

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here.

DATES

Oct 1 – Oct 28

Kick off this fall with healthy eating habits!

COST & SIGN-UP

It’s $30/per person. 

Sign up here: https://whaling-city-crossfit.triib.com/events/challenges/700

INFORMATIONAL WEBINARS

OptimizeMe Nutrition will host two Facebook Live informational webinars for challenge rules and an open Q&A. You only need to attend one.

  • Thursday, Sept 27 – 3 PM EST
  • Wednesday, Oct 3 – 7 PM EST

We will add you to the closed Facebook group to be able to attend!

SCORING

We will be using Triib to log scores and leaderboard throughout the challenge. More info on scoring and logging can be found here.

PRIZES

The winner of our Challenge will receive a free Whaling City Quarter Zip (design still being finalized) and 2 months of Personalized Programming!

Saturday WOD – 090118

WEIGHTLIFTING 101
Weightlifting 101 Starts Thursday October 4th, 5:30pm! This will be an 8-week session. Cost is Free to WCCF Members and $120 to non-members. This session will be capped at 12 people. Starting with the fundamentals and mobility requirements, we will begin to master the positions and movements of the Snatch and Clean & Jerk. Register here.

WOD BLOG UPDATE
Starting next week, our nightly WOD post will be moving to this URL: https://whaling-city-crossfit.triib.com/blog/
And you will only be able to view the workout on there if you are an active WCCF member and logged in to your Triib account. (The workout can also be viewed in the Triib app on your phone.)
This blog will still be used to publish periodic posts on various fitness and nutrition topics.

LABOR DAY WEEKEND SCHEDULE
Saturday, Sept. 1st – Regular Saturday Schedule
Sunday, Sept. 2nd – CLOSED
Monday, Sept. 3rd – 8:30 and 9:30am Classes ONLY!

WCCF PARTNER THROWDOWN SERIES AND MEMBER APPRECIATION DAY 2018!
What Ya’ll Need to Do:
1. Get a Partner
2. Each of you sign up here
3. Message Me your Team Name
4. Save the Date for our Member Appreciation Day: Sunday, October 7th
5. Watch for CrossFit to Release Workouts on 9/19 and 9/26
6. Come to class together to complete workouts

NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!

We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.

The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.

If you’re not getting the results you want in class, let’s work one on one to change that!

Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom

REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/

WORKOUT OF THE DAY

Wellness
PARTNER AMRAP 25:
400m Run
100′ Walking Lunge 25/20, 40/30
300 Single Unders / 200 Double Unders
50 Renegade Rows 25/20, 40/30

Fitness
PARTNER AMRAP 25:
400m Run
100′ Walking Lunge 40/30
200 Double Unders
50 Renegade Rows 40/30

Performance
PARTNER AMRAP 25:
400m Run
100′ Walking Lunge 40/30
200 Double Unders
50 Renegade Rows 40/30

Barbell Club
A. Snatch Doubles: Max Double
B. Clean & Jerk: Max Double

Friday WOD – 083118

Weightlifting 101 Starts Thursday October 4th, 5:30pm!

WEIGHTLIFTING 101
Weightlifting 101 Starts Thursday October 4th, 5:30pm! This will be an 8-week session. Cost is Free to WCCF Members and $120 to non-members. This session will be capped at 12 people. Starting with the fundamentals and mobility requirements, we will begin to master the positions and movements of the Snatch and Clean & Jerk. Register here.

WOD BLOG UPDATE
Starting next week, our nightly WOD post will be moving to this URL: https://whaling-city-crossfit.triib.com/blog/
And you will only be able to view the workout on there if you are an active WCCF member and logged in to your Triib account. (The workout can also be viewed in the Triib app on your phone.)
This blog will still be used to publish periodic posts on various fitness and nutrition topics.

LABOR DAY WEEKEND SCHEDULE
Saturday, Sept. 1st – Regular Saturday Schedule
Sunday, Sept. 2nd – CLOSED
Monday, Sept. 3rd – 8:30 and 9:30am Classes ONLY!

WCCF PARTNER THROWDOWN SERIES AND MEMBER APPRECIATION DAY 2018!
What Ya’ll Need to Do:
1. Get a Partner
2. Each of you sign up here
3. Message Me your Team Name
4. Save the Date for our Member Appreciation Day: Sunday, October 7th
5. Watch for CrossFit to Release Workouts on 9/19 and 9/26
6. Come to class together to complete workouts

NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!

We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.

The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.

If you’re not getting the results you want in class, let’s work one on one to change that!

Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom

REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/

WORKOUT OF THE DAY

Wellness
A1. Back Squat @30X0: Build to a moderate set of 5
A2. SA DB Press @20X0: 10RM Retest

B. 2000m Row for time.

Fitness
A1. Back Squat @30X0: Build to a moderate set of 5
A2. SA DB Press @20X0: 10RM Retest

B. 2000m Row for time.

Performance
PERF-A. Push Jerk: 8×1 @5# HTLW.

A1. Back Squat @30X0: Build to a moderate set of 5
A2. SA DB Press @20X0: 10RM Retest

B. 2000m Row for time.

C1. Farmer’s Carry: 100’ Max
C2. Standing Pallof Press: 4×10 each side

Thursday WOD – 083018

WOD BLOG UPDATE
Starting next week, our nightly WOD post will be moving to this URL: https://whaling-city-crossfit.triib.com/blog/
And you will only be able to view the workout on there if you are an active WCCF member and logged in to your Triib account. (The workout can also be viewed in the Triib app on your phone.)
This blog will still be used to publish periodic posts on various fitness and nutrition topics.

LABOR DAY WEEKEND SCHEDULE
Saturday, Sept. 1st – Regular Saturday Schedule
Sunday, Sept. 2nd – CLOSED
Monday, Sept. 3rd – 8:30 and 9:30am Classes ONLY!

WCCF PARTNER THROWDOWN SERIES AND MEMBER APPRECIATION DAY 2018!
What Ya’ll Need to Do:
1. Get a Partner
2. Each of you sign up here
3. Message Me your Team Name
4. Save the Date for our Member Appreciation Day: Sunday, October 7th
5. Watch for CrossFit to Release Workouts on 9/19 and 9/26
6. Come to class together to complete workouts

NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!

We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.

The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.

If you’re not getting the results you want in class, let’s work one on one to change that!

Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom

REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/

WORKOUT OF THE DAY

Wellness
A1. Farmer’s Carry: 100’ Max
A2. Standing Pallof Press: 4×10 each side

B. 4 Rounds:
2:00 Bike – easy
10 Strict K2E
10 Lemon Squeezes
1:00 Rest

Fitness
A1. Farmer’s Carry: 100’ Max
A2. Standing Pallof Press: 4×10 each side

B. 4 Rounds:
2:00 Bike – easy
10 Strict K2E
10 Lemon Squeezes
1:00 Rest

Wednesday WOD – 082918

Who would be interested in WCCF Yoga?!

LABOR DAY WEEKEND SCHEDULE
Saturday, Sept. 1st – Regular Saturday Schedule
Sunday, Sept. 2nd –
Monday, Sept. 3rd – 8:30 and 9:30am Classes ONLY!

WCCF PARTNER THROWDOWN SERIES AND MEMBER APPRECIATION DAY 2018!
What Ya’ll Need to Do:
1. Get a Partner
2. Each of you sign up here
3. Message Me your Team Name
4. Save the Date for our Member Appreciation Day: Sunday, October 7th
5. Watch for CrossFit to Release Workouts on 9/19 and 9/26
6. Come to class together to complete workouts

NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!

We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.

The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.

If you’re not getting the results you want in class, let’s work one on one to change that!

Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom

REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/

WORKOUT OF THE DAY

Wellness
A1. Sumo Deadlift @20X1: 10RM
A2. Dual FR Carry: 4×150′

B. 3 rounds:
2 Wall Walks
40 RKBS 53/35
400m Run
Rest 2:00

Fitness
A1. Sumo Deadlift @20X1: 10RM
A2. Dual FR Carry: 4×150′

B. 3 rounds:
2 Wall Walks
40 RKBS 70/53
400m Run
Rest 2:00

Performance
A1. Sumo Deadlift @20X1: 10RM
A2. Dual FR Carry: 4×150′

B. 3 rounds:
30’ HSW
40 RKBS 70/53
400m Run
Rest 2:00

C. 4 Rounds NOT for time
8 Banded GHR @30X0
10 Hip Thrusts

Tuesday WOD – 082818

WCCF PARTNER THROWDOWN SERIES AND MEMBER APPRECIATION DAY 2018!
What Ya’ll Need to Do:
1. Get a Partner
2. Each of you sign up here
3. Message Me your Team Name
4. Save the Date for our Member Appreciation Day: Sunday, October 7th
5. Watch for CrossFit to Release Workouts on 9/19 and 9/26
6. Come to class together to complete workouts

NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!

We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.

The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.

If you’re not getting the results you want in class, let’s work one on one to change that!

Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom

REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/

WORKOUT OF THE DAY

Wellness
A. Bent over row: 10RM

B. 30:00 AMRAP NASAL BREATHING
350m Row
70 Single Unders
150’ Suitcase Carry each arm
10 Seated Pull-up / sPullup

Fitness
A. Bent over row: 10RM

B. 30:00 AMRAP NASAL BREATHING
350m Row
70 Single Unders
150’ Suitcase Carry each arm
10 sPullup

Performance
PERF-A. Hang Clean: 8×1 @5# HTLW.

A. Bent over row: 10RM

B. 30:00 AMRAP NASAL BREATHING
350m Row
70 Single Unders
150’ Suitcase Carry each arm
10 sPullup

Monday WOD – 082718

Hey Everyone!

You may have seen that we’ve made some changes to our Pricing and Memberships that we’ve been working on for some time now. New Memberships have been at the new rates for a couple months.

We haven’t raised our regular Membership Rates in over 5 years. To be honest, I guess we’ve been scared to. Ideally, we would have gone up $4/month every year for the last 5 years to keep up with inflation (about 3% per year). The price of everything goes up. Food prices, utility prices, college, etc. And the same is true for our expenses at the gym.

So I know $20/month may sound like a big increase, but it’s 2018 and we’ve still been charging 2012 prices.

We’re not going to slap this increase on you all at once. We are going to give you one more month at your current price. Then, the next month will be $10 higher, and the month after that will be at your new Membership Rate.

Also, we are giving you all the option to lock in your existing monthly price for another year by paying for 12 months up front. That’s $240 in savings.

We are now including the “Open Gym Add-on” membership into our Class Memberships. We want our experienced Members to feel free to come during Open Gym hours if it is more convenient for their schedule that day or week or to make up a workout they missed. We are also going to start posting some Performance Care work that can be completed before or after class or on days when you feel particularly beat up but don’t want to skip the gym.

We have always tried to increase the value that our members receive at WCCF. The service we offer today is vastly superior to what we were offering in 2012, in our honest opinion. We have more equipment, more space, more thoughtful programming, more knowledgeable and experienced Coaches. And we are continuing to add more value in terms of what comes with a Membership. Our new Weightlifting class is just the first example of some new specialty classes we want to roll out, which are at no extra cost to our Members. We also have some other new offerings and exciting changes to be announced in the near future.

We are continually striving to make Whaling City CrossFit the best gym and best community around and we appreciate the support from each and every one of you! If anyone wants to sit down to discuss these changes, please let us know.

NEW PRICES:
LIMITED – $130
UNLIMITED – $150
INDIVIDUAL DESIGN – $220

– The Limited Membership is 13 classes per month. The 9 Class option is no longer being offered. Those still on a 9 class can continue for the time being at $110 per month.
– 10% Military/Police/Fire/EMT discount still applies to all Memberships.
– Same Household Additional Adult Family Rate – $110/month
– All Memberships include Open Gym acces

WCCF PARTNER THROWDOWN SERIES AND MEMBER APPRECIATION DAY 2018!
What Ya’ll Need to Do:
1. Get a Partner
2. Each of you sign up here
3. Message Me your Team Name
4. Save the Date for our Member Appreciation Day: Sunday, October 7th
5. Watch for CrossFit to Release Workouts on 9/19 and 9/26
6. Come to class together to complete workouts

NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!

We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.

The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.

If you’re not getting the results you want in class, let’s work one on one to change that!

Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom

REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/

WORKOUT OF THE DAY

Wellness
A1. Front rack step ups @20X0: 6RM
A2. CG Bench @30X0: 5RM retest
A3. SA DB High Pull @20X0: 10RM retest

B. 4 Rounds NOT for time:
8 Bulgarian Split Squats /leg
8 SA Floor Press /arm

Fitness
A1. Front rack step ups @20X0: 6RM
A2. CG Bench @30X0: 5RM retest
A3. SA DB High Pull @20X0: 10RM retest

B. 4 Rounds NOT for time:
8 Bulgarian Split Squats /leg
8 SA Floor Press /arm

Performance
PERF-A. Hang Snatch: 8×1 @5# HTLW

A1. Front rack step ups @20X0: 6RM
A2. CG Bench @30X0: 5RM retest
A3. SA DB High Pull @20X0: 10RM retest

B. 4 Rounds NOT for time:
8 Bulgarian Split Squats /leg
8 SA Floor Press /arm

C. 3 Rounds
2:00 Bike
2:00 Rest
2:00 Calorie Ski
2:00 Rest