Workout of the Day

Wednesday, March 4, 2015


The scores have all been tallied, calculated, and verified. We have a winning team for this first week of the five week OPEN Team Competition.
But, before we announce the overall winning team, here are our overall top three placing men and women in both the RX and Scaled divisions for both 15.1 and 15.1a:
15.1 Men / Women RX.  Congratulations to all of you!!!

  1. Dylan Yuzbick – Team Sunshine & Rainbows / Melanie Turner – Da Ducks
  2. Justin Bruce – Team Sunshine & Rainboww / Nichole Casto – The Geek Squad
  3. Brandon Caskey – The Geek Squad / Julia Warren – The Geek Squad

15.1a Men RX:

  1. Dylan Yuzbick – Team Sunshine & Rainbows / Tara Chiarpotti – The Geek Squad
  2. Justin Bruce – Team Sunshine & Rainbows / Lisa Malone – Team Sunshine & Rainbows
  3. Bobby Jaeger – Team Sunshine & Rainbows / Nichole Casto – The Geek Squad

15.1 Men / Women Scaled:

  1. Ken Spielvogel – The Geek Squad / Monica Rehn – Team Sunshine & Rainbows
  2. Mario Alvarez – The Geek Squad / Anita Castles – The Geek Squad
  3. Seth Martin – Da Ducks / Heather Lindner – Da Ducks

15.1a Men / Women Scaled:

  1. Tied – Seth Martin – Da Ducks and George Lamore Da Ducks / Monica Rehn – Team Sunshine & Rainbows
  2. Tied – Charley Brown – The Geek Squad and Tony DiMercurio – The Geek Squad / Kira Levey – The Geek Squad
  3. Tied – Brandi Caskey – The Geek Squad, Jen Hibbard, Jen Spina, and Lois Peterson –  all from Team Sunshine & Rainbows

SO, the OVERALL WINNING TEAM, based on individual and team performance AND participation for WEEK ONE is…

The Geek Squad!  – with 204 pts

  • Da Ducks came in 2nd with 192 pts
  • Team Sunshine & Rainbows came in 3rd with 190 pts

Way to go GEEKS!!!

teamwod1Photo Mar 03, 10 11 23 (1)
CrossFit Classes:

TEAM WOD: In teams of 4, complete 3 sets each of:

30 Calorie Row
30 Burpees
30 Sit-Ups
30 Wall Ball Shots
*Teams get one rower and one wallball.
*Teams will establish an order and line up behind their rower, maintaining that order for the workout. An athlete may not move to the next station until the athlete in front of him has finished his reps.

Intermediate Class:

WOD: 4 Rounds for Time of:

400 m Run
20 KBS
30 walking lunges

Photo Mar 03, 10 10 13 (1) Photo Mar 03, 10 25 16 (1)

Tuesday, March 3, 1015

Kudos and Huge shout-outs to everyone who came in and did 15.1 and 15.1a this past few days! We had record numbers doing the OPEN, and the enthusiasm and support that everyone had for each other was AWESOME! We were especially impressed with the incredible effort people put into their outfits for the team competition! You are the coolest group of CrossFitters we know!

Here is the LONG and short of it…

15.1/15.1a DONE!


Some of you didn’t put your second score on the board (if you did it again…) We are aware of this and are making the changes. 

Once all scores have been inputted and verified, we will announce the 1st week’s Grand Winner of the Team Competition!

Photo Mar 02, 21 18 25Photo Mar 02, 21 18 26Photo Mar 02, 21 18 29

CrossFit Classes:

WOD: 15 min AMRAP

20 Alternating Goblet Lunges (53/35 lbs)
25 Push-ups
30 Kettlebell Swings (53/35 lbs)

Intermediate Classes:

The Lift: 10 min EMOM of 3 Back Squats (heavier than last week)

WOD: 8 min AMRAP

7 Pull-ups
7 Wallballs
7 Power Cleans

Monday's WODboard

Monday’s WODboard

Intermediate Class

Intermediate Class

Monday, March 2, 2015

IMPORTANT: If you have registered online for this year’s 2015 OPEN, please make sure to submit your scores by 5pm on Monday, March 2! We will be verifying online scores tomorrow night for CrossFit HQ. No scores will be allowed after 5pm! If you’d like to still make-up OR redo 15.1, please do that at one of the two Open Gym times on Monday: 8-9:30am and 2:00-4:00pm

As of Sunday, March 1st, the team with the most points for this first OPEN WOD is…
TIED between the Geek Squad and Da Ducks! (both teams currently have 91 points)

Available Points:

  • 1pt per team member who completes 15.1
  • 1pt per team member who wears his/her team’s costume to the 15.1 WOD
  • 1pt per team member who has registered online for the 2015 OPEN

Once all scores are in Monday evening, points will be given for:

  • 2pts per top three scores for both male and female members in the RX and Scaled divisions in the gym competition (on the WODboard)
  • 3pts for the top team in the online OPEN (Custom Leaderboard – which will be up on Tuesday)
Another Unicorn Siting!

Another Unicorn getting 15.1 done!

CrossFit Classes:

Thrusters (115/80 lbs)
Chest-to-Bar Pull-Ups
then, immediately following:

Burpee Box Jumps (24/20″)
Squat Cleans (115/80 lbs)

Intermediate Class:

Thrusters (light weight)
OTB Burpees

Sunday's WODboard

Sunday’s WODboard

Share the Pain Sunday, March 1st, 2015

havewhatittakesCrossFit Classes:

Every Sunday, CrossFit Classes are Fun and Free to South Lake Tahoe locals interested in South Tahoe CrossFit!
Why not join us for a Free WOD this Sunday?

This Sunday’s Schedule of Free* Classes:
8:00 – 11:00: Open Gym + 15.1/15.1a Make-ups and Redos (don’t forget your team “swag”!)
8:30-9:30: Free Class for locals interested in CrossFit*
10:00-11:00: Free Class for locals interested in CrossFit*
* Drop-in fees still apply to CrossFit visitors from out of town.

Share the Pain, Day Three, Saturday, February 28, 2015

The Geek Squad is currently ahead by 2 points!

The Geek Squad is currently ahead by 2 points!

What a DAY!  The fun and excitement and overall spirit for the competition that is the OPEN was more than evident at STCF today – ALL DAY LONG!  We wanted to make the OPEN something that everyone could look forward to:  something fun, yet challenging, yet competitive.  Not just for the ELITE… but for all of our members!  We are so proud of your efforts today.  Many of you had PRs on your clean and jerks, while others completed their first ever OPEN WOD, and didn’t die!!  The camaraderie was palpable and the competition fierce!  Here’s to four more of these OPEN WODS!! 

CrossFit Classes:

15 min Ascending AMRAP
Perform 3 kb swings (53/35), 3 Push-ups, 3 sit-ups
100 ft shuttle run
Perform 6 kb swings (53/35), 6 Push-ups, 6 sit-ups
100 ft shuttle run
Perform 9 kb swings (53/35), 9 Push-ups, 9 sit-ups
100 ft shuttle run
Continue in this fashion of adding multiple of 3 reps of movements and a 100 ft shuttle run for 15 minutes.

OPEN GYM:  15.1/15.1a
Don’t forget to wear your “swag” so we can identify which team you belong to! If you haven’t received your costume pieces yet, there are still some available at the gym.
Also, make sure to add your score onto the WODboard for 15.1.

15.1 as of Friday's scores!  What a great showing, everyone!

15.1 as of Friday’s scores! What a great showing, everyone!

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