"Nancy"

Tackling the Workout of the Day (WOD) named "Nancy" is one of the most grueling Girl WODs according to our CrossFitters. However, they went to their "special place" and got through it. The workout consists of Running 400m and 15 reps of Overhead Squats, as fast as you can for 5 rounds. Try it. It's fun!

Oh Canada!

My aunt, uncle, and nephew came this week from Ottawa, CA for a visit. They really enjoyed SECTCF as you can see from the photos above. I think little Sam is a firebreather-in-training!

Sunday Funday

Snatch practice
Jumping Muscle-Up practice
Wearing gloves is a hard habit for some people to break
Since we had a temporary schedule change this past week due to me finishing my last class for my Master's degree, Dave came for his training session this morning. Talk about endurance, this guy did a short warm-up, some Snatch skill work (bar only), and some Jumping Muscle-Up skill work. In addition, he also makes two valiant attempts at the SECTCF Pull-Up challenge, hitting a new Personal record on it as far as stations completed, and then goes on to do the mainpage Workout of the Day (WOD) "Lynne" as Rx'd! Pure machine like the The Terminator.

Another Fine Morning

Steve & Johanna had an excellent Saturday morning session, tearing through the Spartan Staple Workout. They put out a great effort and will again start reaping the amazing benefits of the CrossFit program.

Spartan Staple Workout

Dave and Mike went head-to-head in today's WOD, which came to us via Jerry Hill from CrossFit Challenge. Both of them put out a serious effort and whooped on it. We have many new developments in the works at SECT CrossFit, so stay tuned for more details to come. We appreciate all of your support and SECT CrossFit could not exist without you CrossFitters.

Welcome Mike!

Ring Push-Ups
Ring Dips
Today we welcomed Mike, who is home on leave from the military. Mike has had the privilege of working with an actual CF instructor while he was in Japan/Okinawa. Finally, he gets to rip it up in a not-so-austere environment. Great first WOD at SECT CrossFit Mike! Keep up the good work man.

Jon Gilson on: The Box Jump

Box Jumps from Patrick Cummings on Vimeo.

Again, we have Jon Gilson of Again Faster/CrossFit Boston bringing us a very informative Mic'd Instructor video on a staple CrossFit movement, the Box Jump. the Box Jump is one if the best movements for developing explosive speed and power. It can also provide one hell of a cardiovascular workout.