Thusday WOD

20 min AMRAP

100 jump rope
10 front squats
10 press

Chris, Rob, Patti, Lauren and Carol: way to go, the holidays are almost behind us. Keep pushing! Happy Birthday to Chris, The video contains birthday burpees for Chris and Rob. Awesome job.

Newest Member

I do want to introduce our newest member Carol. She loves CrossFit and is definitely a great addition to our community. Thank you Jeff, with CrossFit Orange County.

WEDNESDAY WOD

20 MIN amrap

10 KB Swings
15 Push ups (chest to floor)
20 KB Sumo Deadlift High Pulls


Another fine workout for the 7:00 am class. Andrew and Sean, nice job brining it. Y'all were definitely pushing your dad. Kyle, good to see you.



Megan, you did a great job this morning on your one rep max deadlift and back squat:

Y'all give it up for Megan's : 155 lb Deadlift and 135 lb Back Squat

Tuesday WOD

Partner WOD;partner up with another classmate.

5 rds

10 Dumbbell squat cleans
15 Abmat sit ups
20 Box jumps

one partner rows while the other does the 10,15,20. Once the 10,15,20 is done the partners rotate. That is one round.

Y'all did a great job, those dumbbell squat cleans always sneak up on ya. I would like to thank Blakely and Craig from Austin, for bringing Suzanne and Nate in for a baseline test. Blakely is working out at an affiliate in Austin. Suzanne and Nate y'all did a great job. We will see y'all soon. Blakely and Craig, whenever your in town again, please feel free to call and drop in.

TODAYS WOD

Hope everyone had a great Christmas!

20 min Amrap (As many rounds as possible)

10 dumbbell thrusters (M25, W10)

15 knees to chest

20 air squats


Y'all did wonderful today. It is tough coming back from the long weekend. There is work to be done, and we are going to do it. Laura thanks for bringing your mom (Carolyn) this morning to the early bird class. We had another guest at the 7:00 am class, her name is Carol. I hope everyone introduced themselves. Carol and Carolyn it was very nice to meet y'all. Carolyn we hope to see you again soon. Carol we will see you on Wednesday, happy to have you out at the box.

Merry Christmas Everyone!

Long Weekend Coming Up

WOD

20 min amrap
400 m run (row)
30 air squats
10 push ups

I know it was tough to be there this morning. It is the holidays, but I was happy to see y'all. I do have to say, y'alls performance between when y'all first started to where y'all are now is remarkable. The new year is only going to be better at the box. We are looking forward to an awesome year, and it would not be possible without y'all. We are really looking forward to the Fight Gone Bad Clock. I can't wait to be able to concentrate on y'alls form and technique instead of watching the stop watch.

Hey Chris, Fifty bucks:)

Christmas Party Pictures

The Buchanan family going all in:


Here is a picture of our Christmas Outfit Contest: Susan Buchanan and Chris Bruce




I have more pictures coming soon.

10 Rounds

200m Run
7 Thrusters

The trick with this one is that there will not always be a bar ready for you to do thrusters, so you will have to do burpees till a bar becomes available. First come first serve so bust your ass on the run.

Tuesday's WOD

20 min AMRAP

30 Knees to Chest

20 Wall Balls

10 SDHP

Julie, thanks for bringing the Andrew and Sean. I hope they enjoyed themselves. I will be publishing photos of the Sunday Party. Sorry it has taken so long.

On behalf of my family, I also want to say thank you for all the thoughts and prayers for Wesley. His surgery went well and we expect him to be back faster and stronger.

Monday "The morning after"

20 min AMRAP

200 m row

10 push ups

10 dumbbell squat cleans

That was a good morning after the party workout.

Saturday Morning WOD

20 min AMRAP

10 DB push press right arm

10 walking lunges

10 DB push press left arm

10 walking lunges

Susan, Dillon, Jim, Grace, Megan and Rob: Thanks for braving the cold, and leaving those warm beds to workout. Great job on the WOD. Rob thanks for bringing the chairs and tables. We will see y'all tomorrow at the First Hill Country CrossFit Christmas Party.

5 Rounds

30 sit ups
20 push ups
bear crawl

Partner up first person will do 30 squats, the other person will hold the bottom position of a squat. If for any reason one person has to stop and rest both people stop, they can't start again until both people are ready to continue. Push ups, you will face your partner. Push ups will be chest to deck with hand release at the bottom, at the top of movement you will give each other five alternating hands every rep. Bear crawl will be length of gym and back.

TODAYS WOD

3 rounds

10 wall ball

400m run

10 kettle bell

400m run

wall ball = m(20 lb), w(14 lb)
kettle bell= m(53 lb), w(35 lb)

Great workout, really good intensity. I like the bar that is set at the 6 am class. It gives everyone else something to shoot for or something to crush. We do have some new equipment(GHD) in the box. We will teach you how to use the equipment (GHD).

730 pm class will be held at 7 pm tonight thanks.

Todays WOD

10 rounds

10 Pull ups
10 Slam Ball

M=20 lb ball
W=10 lb ball

Tanya=13:08 Laura=14:05 Michelle=15:12 Aaron=14:30 Lauren=13:56 Chris=13:16 Rex=14:00 Bruce=13:14 Carol=13:47 Greg=13:20

Great job this morning, That was a high intensity keep pushing yourself workout. It wont be long before the pull up bands are no more.

5 Rounds

10 Deadlifts
15 Burpees

After you have completed your deadlifts, you will do jumping burpees over your barbell. This is gonna be a fast one so bring the intensity.

Tabata

Squats

Abmat Sit Ups

Box Jumps

Push Ups

Tabata is a interval workout 8 sets per exercise, 20 sec. of work 10 sec. rest. That is one set.

Y'all did a great job on the Tabata workout. Greg thanks for bringing Jacque. Hope she has fun working out at the box during the holidays. Courtney, McCoy did an awesome job. That little boy is a hard worker. We went over the air squat form and technique, because it is the basis for alot of our movements. It is important that the air squat is done correctly. Using proper form and technique will help eliminate knee pain.

Friday's Wod

3 Rounds

500m row or 400m run
12 pullups
50 squats
12 pull ups

Awesome work people, this was a sneaky one. Good job T-REX you look like a piston on those pullups.

We are at the kids cert. in Ft. Worth and it is going awesome. See ya monday.

Fight Gone Bad "FGB"

"FGB"

3 rounds
Continous clock,
one minute of work at each exercise,
one minute of rest after each round.

exercises:
Wall Ball (20 lb men, 14 lb women)
Sumo DeadLift High Pull (75 lb men, 55 lb women)
Box Jump 20"
Push Press (75 lb men, 55 lb women)
Row number of calories burned is your total on this one.

Been a little while since we did fight gone bad. Aaron, Chris, Carol, Laura and Courtney, y'all did a great job pushing through that WOD. It takes alot to get back into the the fight after that one minute rest. Knowing what you just did and that you are going to do the same thing two more times, alot of people would just quit. But not the crossfitters. I know it is hard to keep going, but that is what this workout is all about. Pushing ourselves past the comfort levels.

15-13-11-9-7-5-3-1

Thrusters
Pull Ups

Way to push this morning this was mental, but no one quit or did a lighter weight.

hill country crossfit from hillcountrycrossfit on Vimeo.

1. Row
2. 6 med ball pass with partner, 12 box jumps
3. 3 Deadlift, 5 Hang Cleans, 7 Push press

3 Stations 6 min. at each station. awesome work guys this was tough but you pushed through it.

Hill Country CrossFit from hillcountrycrossfit on Vimeo.

hill country crossfit from hillcountrycrossfit on Vimeo.

Bench Mark

"HELEN"

3 rounds

400m run
21 kettle bell swing RX 53lb
12 pull ups

Nice job Bench marking this morning. I made an error in the description at first, but then I corrected it without explaining again. Sorry Lauren and Rob. It wont happen again. Naomi, we did not get to celebrate your birthday this morning, hopefully they get to celebrate it at the 10 am.

We had some huge PR's (personal record) at the 10am class. Naomi and Meg pr'd by 3 minutes while going heavier with the kb's. Donniece pr'd by 10 seconds while using the smallest band for all the pull ups. Carrie C pr'd she also went up in kb weight. Avery pr'd while using a heavier kb. Val did her first Helen and finished in 12 minutes. Awesome work by everyone those pr's are by you guys putting in the hard work, so congratulate yourself with some extra brocoli tonight with supper LOL.

Happy Birthday Naomi

Six rounds for time of:

:30 seconds of wallballs
Transition to station 2 by lunging
:30 seconds of kettlebell swings
Transition to station 3 by lunging
:30 seconds of push-ups
Transition to station 4 by lunging
:30 seconds of jump rope
Transition to station 1 by lunging

Awesome work guys this one was tough and you guys fought through it. We had 4 new athletes come and check us out thanks for coming.

See you at the parade tonight on main. We will hopefully be in front of the library.

Filthy Fifty w/silent F.(Tanya)

50 reps each, have to finish one before going to the next.

push ups
sit ups
box jumps M 20", W 14"
press M 45 lb, W 35 lb
lunges
SDHp M 45 lb, W 35 lb
air squats
kettle bells M 45 lb, W 25 lb
wall balls M 20 lb, W 10 lb
jump ups

Nice work today athletes. That was a butt kicker. But y'all didn't stop. I could hear the voices in your head telling you too, but y'all ignored it and that is what is going to get you over the hill.

Welcome

Would like to send out a special welcome to Sylvia Black she is our newest athlete. Thanks for choosing us and welcome to the Hill Country CrossFit family.

WOD

4 rounds

500m row
8 clapping push ups
12 abmat back ext.

Good work today gals.

Wednesday Night

Greg you did an excellent job last night. You have come along way with your form on the thrusters. I could tell you were really pushing yourself past that comfort level and it showed. So how do you feel about mountain climbers and hollow rocks? Did they kick your butt?

Brent and I also want to hear back from our athletes. Comments and suggestions are always welcome. We want to meet every bodies needs and make them the best CrossFit athletes they can be. We think by adding some new times to the schedule will give y'all better opportunities to work on your fitness goals.

We know the holidays can be busy, and stressful. So when you are feeling the stress, check to see if there is a class that can help with that. Nothing takes away tension and stress like a WOD. If you happen to miss the morning, we would love to see you in the evening.

But most of all enjoy the holidays and time with your family.

Ken

Tabata

Thrusters
Mountain Climbers
Hollow Rocks
Pull Ups

TODAYS WOD

20 min AMRAP

10 power cleans M=135#, W=65#

10 push ups

run to the doors and back

Sure was cold this morning, nice job not letting it slow you down, Laura, Lauren, Courtney and Chach.

Check out our website for new classes starting dec.1st. Tell your friends

Todays WOD

20 min amrap

weighted walking lunges to the horse tie (Rob)
10 pull ups
10 press (m 75 lb, w 45 lb)

The Early birds and Morning crews did a great job today. Hope everyone has had enough turkey. I know I have. We appreciate y'alls patience with the box. We are trying to get the lighting put in, but the crew is finishing another office today. So hopefully it will be up tomorrow night.

Saturday Morning WOD

20 min amrap

5 turkish get ups per arm
10 knees to chest
15 kettle bell swings

Glad to see everyone this morning. Meagan and Chach visited two other boxes in the Dallas area. Meagan talked about some of the fun WODS. I look forward to hearing more. We had two guests this morning: Jennifer Miller and her sister Denise. I hope y'all had a great workout and we will see y'all on Monday. Have a great weekend.

The Day After Thanksgiving

"Jackie"

1000m row

50 reps- 45lb thrusters

30 reps of pull ups

Sure felt good to be out of the weather this morning. Rex, Donniece, Greg and Jourdon, thanks for pushing your way through a workout the day after Turkey Day.

4 Rounds

30 wallballs
30 abmat situps
400m run

Awesome work guys, try to make good choices at the dinner table. Ya right!

Cindy

20 Min Amrap

5 pull ups
10 push ups
15 air squats

Early Birds, Chris, Laura, Becky, Patti and Susan

Mid morning, Carrie, Rex, Bruce, Courtney and Carol Y'all were really hitting it this morning.

Luck of the Draw

20 min AMRAP

Spades=Kettle Bell
Hearts=Push Ups
Diamonds=Air Squats
Clubs=Wall Ball
Ace=15 burpees
Joker= doubles next card
Face cards are 10 reps,

Nice work this morning, Chris, Rob, Laura, Carrie and Chach. We do want to let y'all know that we will not have a workout on Thursday Evening. If We don't see y'all for the rest of the week, have a great Thanksgiving and be prepared to work off that Thankgiving feast next week.


Great Job This Evening, Donniece, Walker, Dillon, Susan, Patti, Naomi, Megan, Grace, Jim, James and Travis.

5 Rounds

Run 400m
15 Box Jumps
10 Thrusters

Awesome work maybe it's the new place but you guys really pushed it this am. Good to see alot of people on there backs after the workout, that means you gave it all you had.

Facebook

You can finally find hill country crossfit on facebook.

Friday's Wod

Amrap 20 mins

30 sec. handstand hold
30 sec. air squat hold
30 sec. plank hold
30 sec. chin above pull up bar hold

The Last Wod........Almost from hillcountrycrossfit on Vimeo.

Group Picture

Great group photo, we are sorry not everyone could make it. We would like to do another once we get settled into the new box. The WOD tonight was alot of fun, and Chach, I'm sorry your group did not have the energy to beat my group at the tug o war. Better luck next time.

FAB FOUR

20 min AMRAP

20 jumping squats (Men 45lb, Women 25lb)
20 push ups
10 pull ups

Thanks for coming out to brave the weather. It was the FAB FOUR (Carol, Carrie, Lauren and Tanya) class this morning, felt like old times.


Smoothie Receipe

by

Donniece

1 cup frozen mixed berries
1 cup unsweetened vanilla almond milk
1 cups trimmed Italian Parsley
2 tbps sugar free vanilla cream or 1 tsp vanilla

150 cal. , Rich in antioxidants and folic acid, High in Vitamins A,B,C,D,E,K. Along with a great source of calcium.

Thanks, Donniece


Rachel also sent a receipe:

1/2 cup of Coconut milk
1 scoop of protein powder
1/2 cup of frozen blueberries or whichever fruit you would like
a handful of nuts(your choice)
1 big scoop of fat free greek yogurt
cold water as needed.


Thanks Rachel.. If anyone else has any other smoothies or meals they would like to post just send them to me. Thanks again.

WOD

Amrap 20 mins.

5 SDHP
7 Thrusters
9 Hang Cleans

Good job guys, with better form the weight will come. Keep up the good work and don't forget about the picture tomorrow.

Team Photo

We would like everyone to come out to the box this thursday the 18th. For a team photo we will be in the new spot soon, and would like a pic with all the original Hill Country CrossFitters. If you want to come out and do a wod great, if you just have time for a photo show up a couple minutes before the 630 pm class. Thanks

SMOOTHIE "The Tropical Hydrator"

Compliments of Donniece:

1 cup unsweet vanilla almond milk
1/2 cup coconut water (optional)
1/2 of a frozen banana
1/2 cup of frozen pineapple
2 Tbs of sugar free french vanilla creamer or 1 Tsp of vanilla

Makes one serving: 225 cal, 15% fiber, 25% vit D, 30% calcium, 50% vit E,
80% vit C, 8gr protein

800m Run

21-15-9
Jumping Burpees
Hollow Rocks
Pistols

800m Run

Good work today, I know it sucks running in the cool morning but thanks for pushing through.

Are You Ready

This is the founder of CrossFit Coach Glassman talking about where CrossFit is heading.

Visit sicfit.com for more Videos

TODAYS WOD

5 rounds

400m run
20 mountain climbs
20 Kettle Bells


Nice workout this morning, I like opening the week with a run cause it gets those lungs working early. Michelle thanks for bringing Jeff. I look forward to seeing you back in the box Jeff. Donniece has been working on some great smoothie receipes, so we are going to start putting that information on the blog very soon. Have a great day.

Congrats

Congrats goes out to Becky Peavey for finishing the half marathon today. She ran a 2:14 which is awesome. Good job Becky we are proud of you and look forward to seeing you back at the box.

Saturday WOD

4 rounds

"BLAKE"

100 foot walking lunge
30 box jumps
20 wall balls
10 hspu

Awesome job people. Way to work hard and finish this hero WOD.

Good Morning Athletes

Todays WOD

20 min AMRAP

5 Turkish get ups each arm
walking lunges to the doors and back, about 100'
10 pull ups

The weather was perfect, y'all were barely sweating. Kidding. It is always easy to say "That's All", until you get through the workout.

We will be moving into the new box soon, so I would like to have everyone show up for an evening WOD next Week. We would like to take a big group picture for the new BOX. I will keep you posted.

Team Wod

Divide the athletes up into teams. one person starts at the row and everyone is in line behind them soon, as they finish the row they go onto kb swings. next person in line rows and so on and so on.


20 calorie row
30 kb swings
20 box jumps
30 wall balls
400m run
20 kb swings
30 box jumps
20 wall balls
20 calorie row

Tabata
sit ups
back ext.

Good jump on the workout today, keep pushing yourself find your limits and walk that fine line.

take 15 min to find

your 1 rep max

front squat
back squat

then 10 min amrap

5 kb snatches each arm
10 abmat sit ups
15 push ups hands off the floor at the bottom of the movement

awesome work today guys.

Progession

20 min amrap 75 lb press for men, 45 lb press for women

rds reps
1 1 burpee, pull up, press
2 2 burpee, pull up, press
3 3 " " " " " "
etc..

At 20 min count the last complete rd.

Rob=10
Julie=12
Laura=11
Chris=10
Carol=11

Awesome work, I like this workout because it really pushes you as it builds on the prior round.

TODAYS WOD

4 rds

1 min rest between rds

20 SDHP (Sumo Deadlift High Pulls)
30 Push Ups
40 Knees to Chest (K2C)
50 Air Squats

What a great morning, the weather was perfect. Y'all did an excellent job this morning. I want y'all to always what your form. I do not want to interrupt your workout, but if I see something that needs to be addressed I will do just that. Robert and Larry, I hope y'all had a good workout. It was very nice to meet y'all. Make sure you are drinking plenty of water today and stretch when you can especially tonight when you get home. We will see y'all at the next workout.

Today was a three part workout, good work today people. Good luck to all the hunters who are heading out of town this weekend be safe.

(A) 6 min row

(B) 6 min amrap

11 thrusters
9 box jumps
7 push ups

(C) 6 min amrap

30 wallballs
20 situps

5 rounds

sled drag m/45lbs, w/25lbs
farmer carry m/50lbs w/25lbs
200m sandbag run m/55lbs w/25lbs
10 jumping burpess

Good job tonight guys.

TODAYS WOD

The Halloween Birthday boy was not at the Tuesday night class, so we did not get a chance to celebrate his day in the sun. Great workout last night at the 6:30 class. This mornings classes went well. The weather cooperated and it didn't rain, but it was cool. Rapper, DJ MIX, AKA Rob N., provided some motivating tunes.

10 rds

20 Weighted Overhead Walking Lunges (rx 45lb men, 25 lb women)
15 push ups
1 lap around the cones

Chach really wanted to run 400's. (Beacon wrapped hot dogs, mmmm mmmm goooood)

TODAYS WOD

20 min amrap 5 HSPU (Scaled, handstand push ups) 10 FS (Front Squats) 15 KB (Kettle Bell Swings) Great job this morning, Those HSPUs can be difficult, but they work your upper body very well. I was watching y'all clean the weight up for your front squats and y'all were doing an excellent job.

5 Rounds

400m run
cleans x 15
pushups x 20

Awesome work guys, the attitude was great this morning. Way to finish today Jourdan. Michelle great form on the cleans.

hill country crossfit from hillcountrycrossfit on Vimeo.

hill country crossfit from hillcountrycrossfit on Vimeo.

BIRTHDAY WOD

I want everyone to wish DAN a happy birthday. His birthday was Sunday, but I know we will see him on Tuesday night. Then, We can celebrate his birthday WOD. Happy Birthday Dan! I Love Burpees!

hill country crossfit from hillcountrycrossfit on Vimeo.

Tabata

Row
Box Jumps
Rope Whips
Wall Balls

Good job this morning guys and gals. Rob N. and Chris way to push it, you will get more results by pushing yourself to the limit.

Guys and Gals the women near the end of this video is how each and eveyone should feel after a wod.

Visit sicfit.com for more Videos

TODAYS WOD

We had a few straglers that had not done "ANGIE". So Avery, Tanya and Julie hit it this morning and they did an excellent job. Take care of those hands Julie. I don't know if y'all are watching, but I do notice when athletes make improvements. I really get a warm fuzzy when they do an exercise with a different band or a higher weight. Y'all are going a kick ass job.

The daily WOD:

20 min amrap

10 ring dips
10 SDHP
100 jump rope

Chris, Rob S., and Lauren way to go. Continous movement, pushing yourself out of your comfort zone. This is were the gains are going to come from.

Hey ladies the tank I was talking about, it is a dry fit performance tank. Let me know if you would like to order one they will be $20 dollars a piece. Let me know the size you want and how many, if you have any suggestions for other products let me know. It will be white with our logo on the front and on the back it will say STRONG is the new SKINNY. I tried to get the pic on the here but it is not working.

Wod

6 rounds

7 Back Squats
10 Steps right arm weighted overhead lunge
7 Burpees
10 Steps left arm weighted overhead lunge

Awesome work today guys. Remember I would rather you go lighter and get the full range of motion. Hip crease below knee joint, push the weight through those heels.

RXD Men BS 185#
Lunge 45#

Women BS 135#
Lunge 25#

Hill Country CrossFit from hillcountrycrossfit on Vimeo.

TODAYS WOD

5 rds

5 clean & jerks (men 95 lb, women 45 lb)
1 overhead weighted walk to the building and back
20 knees to chest

then,

Med Ball Work

5 min- 100' overhead throw with a partner
5 min- 100' chest push with a partner

I was very proud to see you gals using the 45 lb weight. I think y'all all did well this morning. Carrie, great work on "Karen".

ANGIE

100 pull ups
100 sit ups
100 push ups
100 air squats

Early Birds and Morning crews, y'all did a great job. Gotta take my hat off to Rob S., Chris and Rob N. They did the exercise as prescribed. That is a ton of work in a short time.

The Rangers Win The Penant

In honour of the texas rangers winning the pennant and heading to there first world series we played a little crossfit baseball.

1st base 10- hang cleans
2nd base 20- box jumps
3rd base 30- squats
home 40- jump ropes

6 rounds 1 round for every game game they played in the alcs.

Awesome work today guys, would like to say thanks for coming to mr. buchanan.

"FGB" Fight Gone Bad

With a continuous clock, 1 min rest between rounds, 3 rds. You will rotate from one exercise to the other in a specific order.

Row
Push Press
Box Jump
Sumo Deadlift High Pull (SDHP)
Wall Ball

on the row you will count your calories, then count your reps on the other exercises. Keep a running total per round.

In the end we will add up the numbers for the 3 rounds and that is your score. The prescribed weight for men: 20 lb wall ball, 75 lb SDHP and Push Press and a 20" box.
Women: 14 lb wall ball, 55 lb SDHP and Push Press and a 20" box.

Great job this morning getting through fight gone bad. For some this will be ur first. So remember we are always striving to improve ourselves. Yes we are competitive with our fellow crossfitter, but the real competition is with ourselves.

WOD

4 rounds

400m run
50 squats
25 abmat back ext.
10 one arm snatches (each arm)

Chris 19:53
Carol 20:09
Lauren 24:07
Carrie 24:41
Tanya 26:43

hill country crossfit from hillcountrycrossfit on Vimeo.

1st Annual "Running on the Ranch" 5K Trail Walk/Run

This Saturday October 23, 2010. Fair Oaks Ranch will have their 1st annual Trail 5K run/walk.

It starts and ends at the Cibolo Creek Community Church located on Ralph Fair Road. Registration is 7:00 am - 7:45 am.
Start Time is 8:00 am
Entry Fee is $5.00

I am seeing if anyone wants to do it. I am going to do the run. I have never run a trail run, so this should be fun. If anyone wants to do the run with me. Give me a text. I will definitely be wearing my Hill Country CrossFit Shirt supporting the Box and the Community.

Ken

Birthday Burpees

Megan celebrated her birthday with Burpees! Gotta Love Burpees....


Chach, ur time is coming.. Early Birds- Carrie P, Laura, Carol, Lauren, Avery, Rob, Julie, Chach, Rob N, Patti, Chris.




Morning Class-Donniece, Naomi, Courtney, Michelle, Greg, Jourdon, Rex, Bruce, Megan.

Karen w/ a little something extra

10 rds

15 wallball
150 jump rope or 30 double unders

Early Birds-nice work this morning, Y'all keep working on your double unders. It is a timing exercise, but as you can see double unders really wear you out. I know y'all get tired of hearing me say it, but remember on the wall ball exercise to push through your heals and keep that ball between your chin and chest. I prefer form over speed or the amount of weight. It is very hard to concentrate on your form when your battling through the end of the work out. Just try and stay focused.

WOD

3 Rounds

10 L pullups
15 toes to bar
20 burpees
800m run

Today was the first time i think there was more people than crickets in the box. We had a combined 22 people come through the doors for the 6am and 7am class that is awesome. Would like to say Happy Birthday to Megan happy 33rd haha. Make sure you guys cheer Meg on as she does her birthday burpees, one for every year at her next workout. She has the choice before or after the wod. One more note i was really jacked up after watching the wods this morning, you guys are really pushing yourselves and for me it is so good to see. Keep up the good work. Take the rest of the day off ;)

Paleo Challenge

Pretty soon Hill Country CrossFit will be having a Paleo Challenge so here is a little heads up on nutrition.

Nutrition is the foundation for all athletic development and essential for achieving elite fitness and health. The CrossFit nutrition prescription in it's simplest terms is "Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar." This ensures that you are eating "real food," the food that our hunter-gatherer ancestors have eaten for millions of years, and avoiding the processed "edible food-like substances" that come in boxes, bags and packages.

Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to improve health. Real food is perishable. The stuff with long shelf life is all suspect. An easy rule is "If you can hunt it or gather it, you can eat it."

If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

What Should I Eat?
Protein: Fish, Meat, Chicken, Eggs
Carbs: Fruits and Veggies
Fat: Nuts, Seeds, Avocados, Olives and Oils

What Foods Should I Avoid?
Anything that doesn't exist in nature, or has been processed. Corn, rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.


What is the Deal With Hormones?
Hormones regulate how the body stores and releases fat. The hormonal response your body has to food determines whether you store fat or burn it. As far as hormones are concerned, food is a drug--a very powerful drug. Consuming low-glycemic foods, that keep insulin levels steady, will allow stored body fat to burned up as a fuel. On the other hand, high-glycemic foods (especially processed carbohydrates) spike insulin levels, raise blood sugar, and send a double wammy message to your body telling it to (1) store calories as fat and (2)block body fat from being used as fuel. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. The CrossFit prescription is consistent with this research. The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

Silent Inflamation and Fish Oil
Although you can not feel Silent Inflammation, your body mounts a hormonal response in an attempt to dampen its affect at the molecular level. If not contained, you now rapidly accumulate additional body fat. When inflamed fat cells go bad, Silent Inflammation exits the cell, enters the plasma and becomes systemic increasing numerous health risks related to heart, brain and immune function. Silent Inflammation not only makes you fat and keeps you fat, but erodes your wellness.

Ccontrolling and minimizing Silent Inflammation is the desired hormonal foundation for successful weight loss and optimal heart, brain and immune function. You will not only affect your quality of life today, but many years in the future.

Efficient reduction of silent inflammation requires using high dose ultra refined fish oil. These fatty acids aid in thinning the blood, which helps reduce inflammation factors in joints and blood vessels. This allows for better circulation in the heart and brain as well as reducing aches and pains. Omega-3 has also been shown to increase HDL "good cholesterol" levels This may explain why populations that consume the most fish have the lowest rates of autoimmune disorders in the world.


You should aim for .5 grams of EPA + DHA for every 10 lbs of body weight. For example, I weigh 170 lbs, so I should be taking 8.5 grams daily (170 lbs/10 = 17, 17 x .5 = 8.5 grams).



Paleo "YES" foods...
Thank you to Creighton University for providing this list.

LEAN MEATS



Lean beef

Flank steak

Top sirloin steak

Extra-lean hamburger (no more than 7% fat, extra fat drained off)

London broil

Chuck steak

Lean veal

Any other lean cut

Lean pork

Pork loin

Pork chops

Any other lean cut

Lean poultry (skin removed)

Chicken breast

Turkey breast

Game hen breasts

Eggs

Chicken (go for the enriched omega 3 variety)

Duck

Goose

Other meats

Rabbit meat (any cut)

Goat meat (any cut)

Organ meats

Beef, lamb, pork, and chicken livers

Beef, pork, and lamb tongues

Beef, lamb, and pork marrow

Beef, lamb, and pork “sweetbreads”

GAME MEAT

Alligator

Bear

Bison (buffalo)

Caribou

Elk

Emu

Goose

Kangaroo

Muscovy duck

New Zealand cervena deer

Ostrich

Pheasant

Quail

Rattlesnake

Reindeer

Squab

Turtle

Venison

Wild boar

Wild turkey

FISH
Bass

Bluefish

Cod

Drum

Eel

Flatfish

Grouper

Haddock

Halibut

Herring

Mackerel

Monkfish

Mullet

Northern pike

Orange roughy

Perch

Red snapper

Rockfish

Salmon

Scrod

Shark

Striped bass

Sunfish

Tilapia

Trout

Tuna

Turbot

Walleye

Any other commercially available fish

SHELLFISH
Abalone

Clams

Crab

Crayfish

Lobster

Mussels

Oysters

Scallops

Shrimp

FRUIT
Apple

Apricot

Avocado

Banana

Blackberries

Blueberries

Boysenberries

Cantaloupe

Carambola

Cassava melon

Cherimoya

Cherries

Cranberries

Figs

Gooseberries

Grapefruit

Grapes

Guava

Honeydew melon

Kiwi

Lemon

Lime

Lychee

Mango

Nectarine

Orange

Papaya

Passion fruit

Peaches

Pears

Persimmon

Pineapple

Plums

Pomegranate

Raspberries

Rhubarb

Star fruit

Strawberries

Tangerine

Watermelon

All other fruits

VEGETABLES
Artichoke

Asparagus

Beet greens

Beets

Bell peppers

Broccoli

Brussels sprouts

Cabbage

Carrots

Cauliflower

Celery

Collards

Cucumber

Dandelion

Eggplant

Endive

Green onions

Kale

Kohlrabi

Lettuce

Mushrooms

Mustard greens

Onions

Parsley

Parsnip

Peppers (all kinds)

Pumpkin

Purslane

Radish

Rutabaga

Seaweed

Spinach

Squash (all kinds)

Swiss chard

Tomatillos

Tomato (actually a fruit, but most people think of it as a vegetable)

Turnip greens

Turnips

Watercress

NUTS AND SEEDS
Almonds

Brazil nuts

Cashews

Chestnuts

Hazelnuts (filberts)

Macadamia nuts

Pecans

Pine nuts

Pistachios (unsalted)

Pumpkin seeds

Sesame seeds

Sunflower seeds

Walnuts



Paleo "NO" Foods...

DAIRY FOODS
All processed foods made with any dairy products

Butter

Cheese

Cream

Dairy spreads

Frozen yogurt

Ice cream

Ice milk

Low-fat milk

Nonfat dairy creamer

Powdered milk

Skim milk

Whole milk

Yogurt

CEREAL GRAINS
Barley (barley soup, barley bread, and all processed foods made with barley)

Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)

Millet

Oats (steel-cut oats, rolled oats, and all processed foods made with oats)

Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Rice flour (all processed foods made with rice)

Rye (rye bread, rye crackers, and all processed foods made with rye)

Sorghum

Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour)

Wild rice

Cereal Grainlike Seeds

Amaranth

Buckwheat

Quinoa

Legumes

All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)

Black-eyed peas

Chickpeas

Lentils

Peas

Miso

Peanut butter

Peanuts

Snowpeas

Sugar snap peas

Soybeans and all soybean products, including tofu

Starchy Vegetables

Starchy tubers

Cassava root

Manioc

Potatoes and all potato products (French fries, potato chips, etc.)

Sweet potatoes

Tapioca pudding

Yams

SALTY FOODS

Almost all commercial salad dressings and condiments

Bacon

Cheese

Deli meats

Frankfurters

Ham

Hot dogs

Ketchup

Pickled foods

Pork rinds

Processed meats

Salami

Salted nuts

Salted spices

Sausages

Smoked, dried, and salted fish and meat

Virtually all canned meats and fish (unless they are unsalted or unless you soak and drain them)


FATTY MEATS
Bacon

Beef ribs

Chicken and turkey skin

Chicken and turkey wings

Fatty beef roasts

Fatty cuts of beef

Fatty ground beef

Fatty pork chops

Fatty pork roasts

Lamb chops

Lamb roasts

Leg of lamb

Pork ribs

Pork sausage

Soft Drinks and Fruit Juices

All sugary soft drinks

Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glvcemic index)


Sweets

Candy

Honey

Sugars

Stone Age Substitutions from The Paleo Diet
Salt: Powdered garlic, powdered onion, lemon juice, lime juice, lemon crystals, lemon pepper free of salt, cayenne pepper, chili powder, commercially available salt-free spice mixes, black pepper, cumin, turmeric, ground cloves, oregano, ground allspice, celery seeds, coriander seeds, ground cardamom seeds, or any spice or combination of spices can be used to replace salt. I do not recommend using any of the so-called "lite" salts or potassium chloride salts because chloride, like sodium, is undesirable when it comes to your health.

Vinegar: Substitute small amounts of vinegar with lemon or lime juice (fresh or reconstituted from fresh).

Butter/Fat: Replace butter, margarine, shortening, lard etc. with olive oil, flaxseed oil, walnut oil, canola oil, or avocado oil. Olive oil has a wonderful flavor and is high in the health promoting monounsaturated fats but generally has a poor omega-6 to omega-3 fat ratio (~13). The same situation exists for avocado oil, and these two oils should be frequently complemented by or blended together with other oils containing better (lower) omega-6 to omega-3 ratios such as flaxseed (0.24), canola (2.0) or walnut (5.1) oils.

Sugars: Concentrated sugars of any kind even natural sugars (honey, maple sugar, date sugar), really were not a staple component in most pre-agricultural diets. Sugars should be obtained primarily from fruits and vegetables and not from concentrated sources. That being said, fruit purees, flavored with lemon juice and spices (cinnamon, nutmeg, mint leaves, ginger, vanilla, and other spices), can be used in recipes to add sweetness to sauces, condiments, and desserts.

Alcohol: Alcoholic beverages were clearly not a component of true Stone Age diets, and should be limited to an occasional glass of wine, beer or spirits as a part of your "open meals." Wine, as long as it does not contain salt (as most cooking wines do), can be used to marinate meats and add flavor to many cooked dishes. When wine is used in this context, the amount of added alcohol and sugar is negligible – furthermore, wine contains a number of health promoting phytochemicals and antioxidants.



Post Work Out
Post workout is the one time we will allow a slight deviation from Paleo. If you are unable to stomach solid foods after training a protein drink is a great alternative. For fast and complete recovery we suggest a post workout protein shake and some sweet potatoes. You should mix the protein with water (aim for 20-30 grams), and eat 3-9 ounces of sweet potatoes. If your primary goal is to decrease body fat and get leaner skip the potatoes. If you just finished Murph, Eva, Badger or other 30+ minute intense workout, go higher on the starches to replace glycogen. Your performance the next day is dependent on it.

TODAYS WOD

20 min amrap weighted lunges (10lb to 25lb) 5 pull ups 10 pass throughs Early Birds: Carol, Lauren, Laura, Michelle, Susan. Mid-Morning: Greg, Jourdon, Rex, Becky, Donniece, Carrie, Bruce Drink plenty of fluids and stretch. Morning crew: Naomi, Brett and Amy. Those lunges are going to sneak up on ya.

We Are Apart Of Something Special "A REVOLUTION" If You Will.

The 2011 CrossFit Games: New Era of American Spectator SportAn Action Sports Investment Opportunity in the Making10.14.2010– Shortly after the 2010 Games, Forbes Magazine featured a piece called, “The CrossFit Games: An Action Sports Investment Opportunity in the Making.” Sports marketing savants raced to see what the author of the piece, Mr. Patrick Rishe, meant by the bold proclamation. For one, the sport is only four years old. There are no major cross-over stars from more established sports, no professionally sponsored athletes, and the “Fittest on Earth” won $25,000. But is that really all that the “fittest” male and female won? Looking beyond the superficial, CrossFit’s appeal is simple. For the athletes, it’s not about the money. It’s about accomplishing, inspiring, and leading by example. Because of this, the sport’s growth will be explosive. In addition to amazing human feats of performance, this is what sports fans are looking for in their athletes.

Rishe went on to say, “...CrossFit pitches the quad.” A remarkable compliment for a fledgling sport, but I’d go one step further. Yes, CrossFit does appeal to both men and women, young and old. But it was Malcolm Gladwell’s latest article - “Talent Grab” - in the New Yorker that aided my thoughts along. In his piece, on an unrelated (yet, relatable) topic he seemed to yearn for the days when athletes were more...well, relatable. CrossFit is an incredibly appealing sport with licensed gyms scattered, in the thousands, around the globe. The average gym’s client is closer to affluence than not (great for a sport’s foundation) but the athlete/coach generally goes above and beyond to support their family and their passion - training for elite fitness.

Some top athletes are mothers, fathers, civil servants, business owners, and even full-time college students. You know, the type of “normal” people that you’re more apt to root passionately for after witnessing their spectacular athleticism. Typically, the audience watches intently, questioning how they have the time to refine their olympic lifts, endurance runs, gymnastics ring handstand pushups, 12 foot wall vaults or 20 foot rope climbs. How do they make it look so easy?

Top athlete Chris Spealler is a full-time gym owner/practitioner, a devoted husband, and father. So how does he find the time to develop such a unique set of skills? This particular athlete may seem slight of build on paper but proportionately, he is stronger than about anyone that you know. And that is but one of the story lines. He finished 4th in 2007, 10th in 2008, 26th in 2009. Instead of hanging it up after a pattern of degrading performance, he prepared harder and more efficiently - finishing 3rd in 2010. This sport has the potential to develop the same devoted fan following that MMA has. Take UFC star Rich “Ace” Franklin for example., Aa lot of his appeal was generated simply by the fact that before he made a lavish living as a sponsored professional athlete, he was a school teacher.

Other top athletes, like Matt Chan, are firefighters. Several of the top 16 women were mothers. CrossFit does more than “Pitch the quad.” As far as the state of the American consumer is concerned, it seems as though this dawning spectator sport may be a timely remedy for those who need just a little push to get up and running. I mean this literally and figuratively. This sport is stocked with athletes, with every-day demands, that embody the will to succeed against formidable odds. These elite athletes have demanding day jobs and personal responsibilities. All of which are set aside, but not forgotten, when they step into the arena. This is the sport’s greatest draw.

What’s more is that the community is loyal. They support what they love and represent the same. They tend to jettison brands, trends, and pitches that seem insincere or serve no beneficial function. Conventional sport is flooded with businesses seeking to inject themselves into any given sport’s culture. Not in CrossFit. Support is earned in this community - a stern message for any potential outsiders seeking to cash in on this potentially lucrative sport without paying their dues. A community where gyms serve as: farm leagues, support systems, and cheering sections at regional and international competitions. The system is unintentionally perfect.

Brands have to be sincere in their support of the community. CrossFit-predicated businesses like SICFIT serve as a way to help CrossFit athletes brand themselves while also helping to grow the sport past its existing walls, a business strategy borrowed from the UFC/TAPOUT playbook. CrossFitter’s have their preferred shoes, diets, apparel, and even supplements. Progenex USA is, the 2010 Games’ title sponsor and the first supplement company to be welcomed into the community after others failed in previous years’ attempts. Sponsored athlete, Chris Spealler, would probably attribute some of his remarkable success to his newfound means of recovery, an effect billed as “typical” by PROGENEX, the growing manufacturer of high end recovery supplements.

Don’t be surprised when you grow to endear these extremely talented athletes, not simply because of what they can do inside of the arena but because of their every day obligations in their real worlds. The CrossFit Games will grow because sports fans, brand consumers, and the fitness-inspired, alike, seek connectivity and familiarity. The sport will show that there are still people who can perform like “larger-than-life” athletes while actively and sincerely supporting the communities around them. It’s just what we need in American sports right

Sayin Hi !

A CrossFit gym can be an intimidating or overwhelming place to visit for your first time. So we really need everyone of our athletes to introduce themselves to new people. We all hate that feeling of being the new person, so please make it a easy transition for a possible new athlete and go on up and say hi. Everyone one of us has been the new athlete.

Partner Up

Partner WOD

30 SDHP, partner holds weight overhead
30 Squats, partner holds the bottom of the squat
30 Situps, partner holds a plank
30 Wall Balls, partner holds the bottom of the front squat
30 Burpees, partner holds a plank

While you do the SDHP, your partner holds a weight overhead until you are done. Then your partner will perform SDHP, while you hold a weight over your head. When both have finished this exercise, you move on to the next one.

Good job today guys.

Wednesday, 10-13-2010

TODAYS WOD:

1st half: 10 meters of death (not really)


2nd half: 10 minutes: rotating 1 min at each exercise.

wall ball
box jumps

Early Birds:Chris, Laura, Carol lynn, Michelle, Rex, Becky, Patti, Joe; way to go this morning, remember to always work on the intensity of the workout. That is were the good stuff happens.

Mid-morning: Megan, Jourdon, Greg, Donniece and Randy n Rachel. Randy and Rachel, nice to meet y'all. Hope to see you back. Give me a call if you have any questions.My number is on the main site.(Hillcountrycrossfit.com)

Baby

The Hill Country Crossfit family would like to welcome Campbell Neal the newest little crossfit baby to the world, proud papa Rob is a regular at the 6am class.

Sugar

Eat Good Food, REAL Good Food.

I have met very few people who eat unhealthy, or so they think. So why is it that waist lines continue to get larger? Is it just age and a slowed metabolism? Consider for a moment our modern food sources and diet. Now consider the choices we would have had available to us as cave-people.

You've heard it a millions times, sugar is bad for you. You may think to yourself, well I don't eat sugar... that often. The food industry has capitalized on the terminology, "all natural," "no sugar added," and "organic", to sell us what is suppose to be good for us. Below are some common "healthy" foods, their sugar content, and some alternatives.


Eight ounces of Robinson's 100% orange juice contains 2.5 tablespoons of sugar. Compare that to one orange with an average of 0.5 of a tablespoon of sugar.


One Larabar "The original fruit and nut bar" contains just under 0.25 cups of sugar. Compare that 1 cup of strawberries, which contain 3 teaspoons of sugar.


One serving of organic, gluten free, wild brown rice contains a heaping 0.25 cups of sugar. Compare that to 4 cups of broccoli, which contains less than 1 tablespoon of sugar.


Other shockers include; 6 oz of fat free yogurt, Odwalla super protein and 10 tortilla chips.

All of this food was bought at our local "health" food store, giving consumers the impression that they are making healthier choices. Next time you go shopping, think of these comparisons and choose the low sugar (and low glycemic index) options - whole foods like broccoli, strawberries or an orange. Leave the sugar on the shelf and redefine your idea of healthy foods.

Burgers

Awh yes… The Burger. Eating paleo does not mean that you cannot enjoy this North American classic; we just have to be creative. Here are some staples that you will need when you are making a paleo burger. Lets break it down to the three macro-nutrients:

Proteins:

•Lean beef, I mean lean. None of this 80%/20% crap. 80/20 still has 5g of fat in each ounce. That would be 10 blocks of fat in a 3oz patty for all you zoners! You need at least 95%/5% ground beef. Measure 1.5oz per block.
•Ground Turkey, 1.5 oz per block means you can make that patty supper sized!! But watch out for the sodium.
•Chicken, chicken burgers can be great with the right toppings.
•Salmon burgers are making a run at being our favorite protein. It is tasty and full of healthy Omega 3 fats. 1.5oz per block

Carbs:

•Yummy salsa, Pace or 505 salsa are some favorites .5c = 1C
•Onions, raw or sautéed will make your burger tasty. .5c cooked= 1C, 2/3c=1C raw
•Mushrooms, you can have a boat load of them sautéed 3c=1C!!
•Bell peppers: sliced, diced, and sautéed 1 1/4c=1C
•Pineapples, perfect for that chicken burger! 1/2c=1C
•Bib lettuce, great as buns for your delicious burger. Seeing that you need 6cups for 1C, these can be freebies.
•Remember that you can mix in jalapenos, spinach, green chilies and other carbs into your burger mix to change things up.

Fats:

•Avocados, yummmm. 1Tbs=1F
•Guacamole, is that paleo? Here is a handy recipe for some paleo guac:
◦ 1 Avocado
◦ Cilantro chopped
◦ 1/2c chopped white onion
◦ 1 minced jalapeno
◦ juice of one lime
◦ no salt seasoning to taste
Mix all the ingredients. 1/2Tbs=1F

Spices

These are freebies

•chili powder
•pepper
•Mr. Dash
•cumin
•red pepper flakes
These are just a few examples of how you can be creative.

Tuesday, 10-12-2010

Todays WOD: "Deck of Cards" Hearts= Dead lift Spades= Kettle Bell Swings Diamonds= Knees to chest/Toes to bar Clubs= Sumo Deadlift High Pulls face cards = 10 reps # on card = # of reps Ace= 15 burpees Joker= Doubles next card Draw a card, if a two fo hearts, then you do two deadlifts and draw another card. Keep going until the deck is done. I have to tell ya. y'alls form was great this morning, I did not have to correct to many faults. Keep up the good work. I found out today Chach is a big Janet Jackson fan, Thats Ms. Jackson if your nasty.

TABATA

Row
Pull Ups
Push Ups
Sit Ups
Squat

20 sec. on 10 sec. off for 8 reps then move onto next exercise.

Would like to say welcome to Rex and Greg. Good job to everyone keep pushing yourself you get what you put into it. Results are earned.

Saturday, 10-09-2010

Todays WOD: 10 rds 5 pull ups 10 thrusters 25lb 15 push ups Megan, Carrie, Tanya & Donniece, nice workout y'all. What a great way to start a Saturday.

hill country crossfit from hillcountrycrossfit on Vimeo.

hill country crossfit from hillcountrycrossfit on Vimeo.

Lifting Heavy Weight: What it Will and Won’t do to Your Body - By Dan Young

There are few myths regarding fitness that seem to come up as often and lead people in the wrong direction as much as the idea that lifting heavy weight will make you look like a body builder or just “too muscle-ly”. (Not to mention little else drives your CrossFit trainers as crazy as trying to explain its fallacy a million times per heavy WOD post.) Most think, it’s common sense that lifting heavy weight will start to make you look like Ronnie Coleman and that doing high reps of light weight will make you “toned”. After all, we’ve all seen what it does to people. Lifting heavy weights makes you want to wear a speedo, put on some fake tan and strut on stage and pray you don’t get popped by the drug tests. Women get facial hair and deeper voices and man-boobs.
Here’s the problem: Its wrong.

Lifting heavy weights will NOT make you uber muscled. Has it ever occurred to you how hard body builders have to work to look like that? Here is what it takes to look like a body builder.

1) Genetics, a predisposition to build mass.
2) Steroids.
3) A diet of 5000-8000 calories a day.
4) “Bulking up” takes years of the crap above.

For women, it’s even harder (even if you try). The pumped up image most women have of lifting weights is due to the FEW on the cover of magazines who chemically altered their bodies. “How’d your voice get so low Sally?” Women naturally have 15-20 times less testosterone than men and hence are simply unable to build the muscle mass often associated with weight training. Keep in mind weight training is entirely different then weight lifting, aesthetic vs. function.

Though there is some debate about the exact numbers, studies have found that lifting weights with reps of 8-20 actually tends to cause hypertrophy, a.k.a. muscle bulk. This muscle mass however is not all that strong, nor is it efficient (that's why a tabata workout will crush most body builders). In other words, your average “toning” regiment workout from trainer DouchebagMagee at your local globo-gym isn’t doing any toning at all but it really doesn’t matter anyway because your body isn’t pumped full of enough chemicals or cheeseburgers to make a difference.

So if we’re not building hulk necks when we lift heavy, what heck are we doing?

Ever wonder why you get stronger after lifting weight even though your body looks, more or less, the same? What’s changed? The answer is that your body has essentially learned a better way of moving weight. This is done through improving your motor muscle recruitment pattern, making you more able to ‘turn on’ more muscle motor units and it’s the main reason you get stronger after lifting. This improvement is transferred to every part of your life too. Suddenly every movement you make has become a smaller fraction of your total strength ability. Carrying the groceries up stairs is a small bit easier. Completing a prescribed WOD gets faster (by a lot too). Lifting heavy is, as Cherie stated a couple days ago, “An essential link in the development of athletic performance.”

It’s hard to over state the last point. When every exercise of every workout you do has suddenly become easier in comparison, you can do them MUCH faster (and with less lactic acid buildup). Do yourself a favor next time you come into the gym, compare the fastest day’s times with that person’s CrossFit total or Olympic total. The correlation isn’t random. And, there are lots of other fun benefits too, such as, positive adaptation in your bones (stronger bones) and connective tissues (ligaments, tendons, etc). Women who lift weights often have improved femininity. Ever seen the chick with the hot ass? She deadlifts and squats. Lifting heavy also causes your body to continue to burn calories long after your workout, something not seen with traditional “cardio”.

We all come to Verve to be better functioning at life in general and Verve is about making that happen. Not all days are heavy or even have a heavy component but when they do, there’s a reason. For many of us, lifting heavy weight this last month a couple of times has been the best thing we’ve done for ourselves, even if we didn’t realize it or want to do it.

The bottom line is this: lifting heavy weights promotes strength, NOT size and makes you MUCH more athletic. You’re not going to become a freak and that toned look we all want is due to both strong muscles and low body fat. So next time somebody tells you “I just want to get toned”, tell them to lay off the cheese fries and pick up something heavy.

5 Rounds 400m run 30 kb swings 30 box jumps Awesome work guys this wod was no joke, way to push through it. A huge part of this game is mental. Don't leave anything behind leave it all at the box. You will benefit even more if you can learn to do this every wod.

Thursday, 10-07-2010

TODAYS WOD: 5 rds 500m row 10 ring push ups 15 deadlifts Great effort today, I know we went a little out of the comfort zone, but that is a good thing. I remember a few months ago, a few of you guys balked at doing what y'all did this morning. Y'all are definitely moving in the right direction.

Wednesday, 10-06-2010

Todays WOD:

20 min amrap

400 m run
10 turkish get ups (5 ea. arm)
15 SDHP

Great workout this morning, the weather was perfect and y'all were bringing the heat.

FILTHY FIFTY

50 of everthing

Box jumps- 24 inch box
Jumping Pull ups
Ketllebell Swings- 1 pood
Walking Lunge 50 steps
Knees to elbows
Push Press- 45 pounds
Back ext. = supermans
Wall Balls
Burpees
Double Unders

awesome job guys.

Monday, 10-04-2010

Good Morning Everyone, Hope y'all enjoyed the weekend and took advantage of the awesome weather.

Todays WOD:

One of our favorite girls:

"CINDY"

20 min amrap

5 pull ups
10 push ups
15 air squats

This is a really good workout. To get the most out of these workouts you have to push yourself. To make improvements you need to push yourself hard. It is going to get uncomfortable, but you CAN work through it. Remember we have all been there. This is were the good stuff happens.

Early Birds- Carol, Lauren, Laura, Susan, Patti, Becky, Michelle, Chach, Matt, Cliff, Dan, Daphne, Carrie. Nice to meet you Cliff, Daphne, Matt and Dan.

Mid-Morning- Greg, Jourdon, Naomi, Donniece and Bruce

There are more great workouts to come.

Take it easy

Please take it easy on the equipment that means no dropping gear on any not black rubber mat surface. Please try and control the equipment. If you are losing control go lighter. Please have control at all times, So the people around you are safe.

Thursday, 09-30-2010

Todays WOD: "Jack" 10 reps Push Press (Rx'd weight 110 lb) 10 reps Kettle Bell (Rx'd weight 53lb) 10 reps Box Jumps (Rx'd 24") Great job this morning Carol, Chris, Tanya, Lauren, Avery and Michelle.

To Excel:

Check out this editorial on Fitness is:

http://crossfitmobile.blogspot.com/2010/09/fitness-is.html

Tuesday, 09-28-2010

Todays WOD:

Karen:

150 wall ball

Patti, Julie and Michelle did a great job pushing through Karen.

Helen:

Chris, Carol, Meagan, Holly and Carol Lynn hit Helen to get their bench mark in. We are starting to get times and reps up on the board. Pretty soon we will have plenty of times on the board to gauge our progress.

Chris kicked Helens Butt all over the place today with a 9:59. Carol, there is no going back to the band for you. Everybody give it up for Carol doing her pull ups unassisted.

The Battle of Mind over Body

Who talks to themselves during a workout? Everybody does, some more than others. This conversation can make the difference between achieving your goals and not meeting them. Watch and listen to this video. The speaker is Trevor Moawad, IMG director of performance. This comes to you courtesy of the CrossFit Journal.

Results are In

The FGB 5 results are in Julie finished in 1st place and Carol came in 3rd place. Way to represent Hill Country Crossfit and yourself. They had Rob in 4th place for scaled but he actually stepped it up and did the rxd. Awesome work guys.

Monday, 09-27-2010

TODAYS WOD:

Benchmark; "HELEN"

3 rds

400m run
21 kettle bell swings
12 pull ups

I told y'all the prescribed weight was a 2 pood (76lb), I was wrong it is 1.5 pood (55 lbs). Y'all did a great job this morning. The weather was perfect. Patti and Brett, thanks for bringing Bruce and Cheryl Baker. I hope they enjoyed it and can come back. These benchmarks are used to gauge what we need to work on. I think everyone can agree its the pull ups. I noticed some of y'all figuring the kipping motion out. It won't be long before y'all are knocking them out.

Fight Gone Bad 5

This weekend our very own Carol Carew along with Rob and Julie Schaffer competed in the annual Fight Gone Bad competition. They did amazing. This was their first crossfit competition and they held their own. We are very proud of you guys, awesome work.

Round 1



Round 2

Fight Gone Bad from brent currie on Vimeo.

Round 3

Fight Gone Bad from hillcountrycrossfit on Vimeo.

Friday, 09-24-2010

Todays Wod:





4 rds

400m run (row)
10 Turkish get ups (5 with each arm)
25 Kettle Bell Swings

Good workout this morning, I would like to let y'all know that there is a comments box. If you have things you want to say about the WOD, ideas or even gripes, let us know.

Class

Remember, there is no class this Saturday.

Good luck to Carol, Julie, Rob and Brent at Fight Gone Bad this weekend. If you can make it, check it out.

walking lunge 100 feet
max pull ups
20 push ups
15 box jumps

we had a full house this morning, it was good to see. good job today guys. remember if you can do at least 5 good pull ups on the band your using go to a smaller band. this will get you on your way to doing an unassisted pull up.

Tuesday. 09-21-2010

Evening Class WOD:

Dustin, Dillon, Walker, Patti, Brett, Susan, Naomi and Travis.. Nice job pushing through that WOD. Y'alls form looked much better, but with anything its practice, practice, practice.


As you can see in the pictures, two people (I will not name names, were heal striking), this will cause pain in the shins, feet, knees, hips, back.

Wednesday, 09-22-2010

Todays WOD: 20 min workout 10 ring dips 10 deadlifts 10 SDHP Pick a weight you are comfortable with, we are working on form and technique. When you can perform the exercise properly, then we can increase the weight. Susan, you were picking it up and putting it down. We are going to start working on one rep max for the white board.

Tuesday, 09-21-2010

Todays WOD: 20 min amrap 400 m run (4 laps) 10 hanging cleans 20 box jumps Great work everybody. I know the hanging clean was a new exercise, but y'all did a great job picking it up. We need to keep working on that skill, because when you couple that with the deadlift, you have learned how to safely transfer a weight from the ground to your shoulders. Carol, thanks for bringing Holly and Carolyn. I hope they had fun and were able to see what crossFit is about. This video is a little dark;


Ok, as y'all can see Chris and Rob wanted to put a press into the routine. I like it!

hill country crossfit from hillcountrycrossfit on Vimeo.

WOD

5 Stations 2 people per statrion 4 min each station

row

thrusters

20 wall balls 200m run

15 kb swings weighted lunge 20 steps

cindy ( 5 pullups,10 pushups,15 squats)

Awesome work this morning people. Results are earned not given.

Saturday, 09-18-2010

Todays WOD:

5 rds

30 jumping squats
30 box jumps
400m run

Rob, Chach, Travis and Kay did a great job getting through this one. The wod really focused on the legs and middle line stabilization. Travis and Kay it was nice to meet y'all. Hope to see y'all again. Kay, thanks for bringing some of Pearland CrossFit fliers and exchanging a some info. It is always nice to speak with a crossfitter from another box and learn something new.

Thursday, 09-16-2010

Todays WOD:

I thought since some of y'all will be going to the Fight Gone Bad fundraiser next weekend we would do Fight Gone Bad today.

3 rds, continuous running clock, one minute at each station, one minute rest after each round. Count your reps at each station, count your calories when on the rower. Keep a total count for each round. Then we will add the three rounds together for an aggregate number.

Wall ball
SDHP
Box jump
Push Press
Row

Rob (20lb ball, 55lb Barbell, 20" box) 95,94,87=276
Carol(14lb ball, 55lb or 35lb Barbell, 20" or 14" box) 70,94,85=249
Tanya (14lb, 35lb Barbell, 14"box) 66,82,86=234
Lauren (14 lb, 35lb, 14" box) 74,75,66=215

Great work, sorry about your lip Carol.

Wednesday, 09-15-2010

TODAYS WOD:

4 rds

500m row
30 wall ball
30 situps

Remember your form on the wall ball. Keep your chest up, don't let the ball drop below your chest. Push through your heels. I know the sit ups can be a pain in the rear (literally). If you have any suggestions please let us know. We have three different types of mats, but if one can be found that works better let us know. We will be on the lookout for something that works. If you are planning on going to the Fight Gone Bad, It will be a great opportunity for you to meet other crossfitters and compare your progress to them.

Don't forget to bring your FGB money tomorrow $15 for just a shirt. Or $50 for the competition and a shirt thanks.

FGB 5

FIGHT GONE BAD 5!!!

We are joining forces this year to host and participate in FIGHT GONE BAD 5!

This is an amazing opportunity for the coming together of our gym with some of the city’s finest affiliates and their members! ……And it’s for a great cause!
There are 3 projects this year that are receiving donations from FGB5 – LiveStrong, Wounded Warrior, and CrossFit Foundation.

San Antonio CrossFit Gyms that are participating in this joint event:
210 CrossFit, Body Armor CrossFit, Comal CrossFit, CrossFit SanAntonio, Elite CrossFit, Hill Country CrossFit, LoneStar CrossFit, Mission CrossFit, River City CrossFit!!

Date: Our event will be held on September 25th

Time: 9:00am Registration – Event 10:00am till 1:00pm

Location: Airrosti Rehab Centers, LLC
7410 Blanco Rd, San Antonio, TX 78216

Sign up today

A 50.00 Entry Fee is all that is required for all athletes wanting to participate in the workout! You will receive a FGB5 T-Shirt, a spot in the workout heats, and BBQ and refreshments after your workout.

Bring your family and your friends! Let’s sweat together as a community, raise money for a great cause, and share in the madness that defines us…CrossFit!

If you just want a shirt you can order them from me they will be $15, let me know as soon as possible I need your shirt size they need to be ordered tomorrow morning.

hill country crossfit from hillcountrycrossfit on Vimeo.

hill country crossfit from brent currie on Vimeo.

Monday, 09-13-2010

TODAYS WOD: 20 min exercise: 500m row 20 jumping pull ups 15 press Y'all had great form today, we now have three rowers so we can start working that into the exercises more frequently. Ultimately we would like to have at least 6. The rower is a perfect exercise, because it movements build on the strength moves we do everyday in our programs. Todays athletes were Laura, Tanya, Lauren, Carol, Michelle, Becky, Greg and a visitor from the Sudan, Asiki.

Double Unders

video from wed. morning workout sorry for the delay

hill country crossfit from brent currie on Vimeo.

Friday, 09-10-2010

TODAYS WOD: 10 rds 10 wallball run with your medball out around the cones and back, if you drop the ball, the penalty is 5 burpees, after you run, 10 ball slams 10 push ups 10 knees to chest Awesome job this morning, Susan, Laura, Rob and Chris were the early birds, Chach, Michelle, Becky and Brian were the mid morning class. Remember we are at the box at 8am Saturday. We would like to get some more people is the burpee challenge. So bring it.

400m run
15 pistols each leg
25 sit ups
12 pistols each leg
25 sit ups
9 pistols each leg
25 sit ups
400m run

Tabata push ups

awesome work guys, get ready for the burpee challenge tomorrow at 10am and saturday at 8am and win a free shirt

200 jump ropes

20-18-16-14-12-10
kb swings
box jumps

200 jumps ropes

for some reason some of the videos i put on the blog only show half the screen. i'll try and figure it out.thanks to everyone who showed alot of determination and braving the storm this morning. awesome job this morning.

Hill Country CrossFit from hillcountrycrossfit on Vimeo.