Shawn M. Wentz a.k.a. “Sarge” , as he’s known on this side of the U.S, is one of the co-founders and current owner of CrossFit Longmont (Red Sonja Inc.). Sarge is a former Marine with an undergraduate degree in Exercise Science, and a former NCAA Division I Wrestler for Kent State University in Ohio. After college Sarge interned with the United States Olympic Committee as a Strength and Conditioning Coach for USA Wrestling, USA Triathlon, USA Judo, USA Volleyball, USA Shooting, USA Paralympic Team and USA Cycling teams just prior to 2004 Olympic games.
I have been fortunate enough to coach at more levels of human development, skill, function, age, class, heritage, race, and recreational to professional abilities than my mentors and instructors were ever able to prepare me for.
As a CrossFit Longmont Coach Sarge has a coaching style that taps into his in-depth athletic experience as well as his 14 plus years experince as a Coach.
I think back to the admiration, connection, and love I have had (and still do) for my coaches and instructors. These relationships have not only helped me develop my athletic endeavors but also have built the framework for how I care for the humans I would be fortunate enough to coach down the road.
As the president and owner of Red Sonja, Inc. (parent company of DBA CrossFit Longmont) Sarge is proud to lead the charge of the CFL Coaches and Instrucotrs in delivering CrossFit, our CFL culture, and some of the most challenging, but scalable, modern ways of exercising availible to Homosapians today!
I have come to understand that our success as a 6 year old CrossFit, has been built on the backs of our dedicated CFL team of coaches, volunteers, and the CFL Athletes themselves.
I am truly proud of being a CrossFit owner for more reasons than I am able to communicate. If I were to sum it up in a short speech (we call these Sarge tangents) I would say: I believe that the CrossFit model properly executed in a culture of trained coaches and trained athletes alike (CFL) is the best prescription for health and fitness available today. It tops all other exercise prescriptions with its broad (national) introduction of Olympic weightl lifting, gymnastics, and the creative combinations of these most complex human motor movements. Add to this a little competition and the cognitive knowledge of how and when to scale/modify and you have yourself a recipe of a true challenge that not all humans will be able to accomplish. ~ Sarge
I am available for private training, power walks, or just an open ear at the below scheduling link:
Just wanted to say great job all around in completing our first week of the CF Open! I believe this will be our best year yet, as a CF Box, in participation of the “Open” WODS.
I noticed some “good behavior” from our Athletes to include: being excited about their own performance and cheering on others to do well, I also noticed some outstanding scores! Way to go front runners! Overall I was proud of us as an organization. We even learned a few things as a staff and are making a few small adjustments to make the CrossFit Open even better for us.
Just a few Notes:
In an effort to cultivate our CFL Community I will be posting the CrossFit Journal hardcopy at our Box from time to time. As CrossFitters I recommend it as a good cognitive avenue of achieving your goals as a CrossFit Longmont Athlete.
I am looking forward to some of the discussions the CF Journal articles will elicit…….Sarge
The “Blood Moon” week of Programming!!!
Have fun CFL Athletes and thanks for being you!!! I am thankful for each of you, Athletes and Coaches included. I look forward to you Dieselness in completing Coach Sav’s WOD’s this week. Go get em…….Sarge!
Max of the complex: 1 Hi-Hang Clean + 1 Hang Clean
**as always, you may not proceed in weight unless you fully squat.
WOD: 2015 TEAM SERIES EVENT 1:
50 Calorie Row
25 Step-ups (45#/24”)
2x 2 min Wall-Sit
** even if you drop, continue to try until 2 mins are up **
STR: 3x 16 Death March (DB) (heavy)
Find a 3 RM Weighted Pull-Up
**use a partner to set dumbell in feet**
WOD: 9 min AMRAP:
10 Backrack Lunges (115/75) *from floor
20 Push Balls (20/14)
ACC: *not optional*
2 x 10 Kip Swings
WU: 500m Row, Shoulder stretches/warmups
SK: Handstand Walk Progression
WOD: EMOM 18: (9 rds)
even – 15/13 Cal Row
odd – 30 sec. ME Russian KBS (70/53)
**score is total # reps of rkbs
WU: 4 min of DU prac, Shoulder MOB, Hip MOB
15 min Find a 2 RM Split Jerk
3 x 3 Back Squat @ 80%
1 minute of Power Snatch
rest 30 seconds
1 minute of OHS
rest 30 seconds
1 minute of push jerk
rest 30 seconds
1 minute of deadlift
rest 30 seconds
1 minute of bar over burpees
Men: Barbell @ 115 lb
Women: Barbell @ 75 lb
**Score is total # of reps
COOL: Pretzel, Couch, Frog
SK: Knees to Elbow Instruction, Pull-up Instruction
WOD: Partner “The Seven”
7 Thrusters (135/95)
7 Deadlifts (245/175)
7 KBSw (72/53)
COOL: Pigeon, Child’s Pose, Thread the needle
20 min AMRAP:
200m Farmer Carry
30 Med-Ball Cleans (20/14)
200m Med-Ball Run
**scoring: each run is worth 20 pts. ie: half way=10 pts **
It’s very exciting to see scores go up and ego’s that get challenged this week. Again be sure to encourage your fellow CrossFit Longmont Athlete.
This week is about showing ourselves what we can and can not do and doing it well in the process. Remember as coaches we are most likely more concerned with your demonstration of “skill” than work capacity, but then again we are really impressed when you demonstrate both.
Here is some info on Tomorrow’s WOD. Sure could help if someone found all the Master’s standards and wrote them on the whiteboard.
Lets start our training week off right. I wanted to provide all of us with some of the information available to do our best at each of these WODs this week. Remember the Rhabdo flag is out this week if you are going to try to RX everyday I would be worried about your safety.
Lets make smart decisions and take the intention of how can we modify and scale 50% of my WOD programming this week?
Most importantly I need to decide what WODS this week I will crush at RX!!!!! Lets go CFL Athlete, use the below info to perform.
GTO 35#/25# plate
Swim 75m between the following repetition schemes;
*10 GTO & 1 Renagade PU
*9 GTO & 2 Renagade PU
*8 GTO & 3 Renagade PU
…….So on till inversion
Sarge Says to take action and complete your CFL Survey!! Take part in shaping our future!!! Burpee will be divvied out all next week for those Athletes that do not comply;)
Check your email Saturday morning for a link to the CFL Survey!!!
Look forward to seeing all of you at the CFL Summer BBQ!……Sarge!!!