Wednesday, June 30, 2010

Wednesday 06-30-2010

TODAYS WOD:

5rds

1 min at each station, 30 sec rest betweens rounds.

70 lb farmers carry
jump rope
air squats
push ups
25 lb press

Some driven women this morning. Carrie C., welcome to the box. Keep up the good work.

Tuesday, June 29, 2010

Tuesday 06-29-2010

Todays WOD:

1000m row
20 wall ball
20 knees to chest
500m row
30 wall ball
30 knees to chest
250m row
20 wall ball
20 knees to chest

Carol and Lauren, excellent work. I think ya'll will be feeling that one in a few days. See you tomorrow.

Monday, June 28, 2010

hill country crossfit from hillcountrycrossfit on Vimeo.

Monday 06-28-2010

Early Birds and Not so Early Birds:

4rds

500m row
5 ring dips
10 pullups
15 air squats

Rob, you did awesome this morning. Keep up the good work. Donniece and Lauren, I can always count on y'all to consistently push yourselves. Way to go. I hope everyone is enjoying summer as much as I am. Remember when you are at the beach, that is a perfect place to workout. I will remember to bring my camera. So keep that in mind for next time. Kevin I see a muscle up in the near future.

Saturday, June 26, 2010

Saturday 06-26-2010

Skill work, then a wod:

Skills:

-Air Squat
-Press
-Push Press
-Push Jerk
-Wall Ball

Wod:

4 rds

400m run
5 wall ball
10 press
15 air squats

Great job this morning, I think we covered some good ground with our skills. We should focus on skill work at least once a month, if not before each wod. Patty, Carol, Donniece and Gary you did a nice job this morning. Enjoy the rest of your weekend.

Friday, June 25, 2010

WOD

12 min. Amrap

20 mountain climbers
10 thrusters
15 jumping pull ups

This wod surprised me it was a lot harder than it looked, you guys really went after it. Good job to carol, jess, susan and naomi.

Thursday, June 24, 2010

Ryan trying to get his first muscle up.

Keep Trying it will come

Ryan try's a muscle up from hillcountrycrossfit on Vimeo.

Ryan gets his first muscle up.

Awesome job bro. You worked hard and we are proud to have you as a part of our Hill Country family.

ryan keeps trying a gets his first muscle up from hillcountrycrossfit on Vimeo.

Thursday 06-24-2010

Todays WOD: BASEBALL

20 min AMRAP

1st base: 100 jump ropes
2nd base: 20 Kettle Bell Swings
3rd base: 30 Air Squats
Home: 20 Box Jumps

Carrie 5 runs, Carol 5 runs, Tanya 4 runs, Rob 4 runs and Andrew 3 runs. Good game!!!
Sorry, no hotdogs and beer today.

Wednesday, June 23, 2010

Wed 06-23-2010

This mornings WOD:

10 rds:

5 pullups
10 wallballs
15 situps

Donniece: 13:11
Lauren: 13:41
Carrie: 15:50
Tanya: 16:53

We are going to start working more on our kipping pullups, because I think yall are ready for those. Excellent work this morning.

Tuesday, June 22, 2010

hill country crossfit from hillcountrycrossfit on Vimeo.



Awesome work tonight

Tuesday 6-22-2010

Good Morning Early Birds,
Todays WOD:


5 rds

50' weighted overhead lunges
21 burpees

Nice to see all the happy faces. It just warms my heart. Great job this morning, and no that is not my baby stroller.

Rob-2.5 rds, but u did have ur baseline this morning
Andrew-18:30
Carrie-15:51(Kicked Butt)
Lauren-16:24
Tanya-16:50

Monday, June 21, 2010

Susan



Here is Susan one of our 6pm athletes.

hill country crossfit from hillcountrycrossfit on Vimeo.



Good job today guys.

Monday 06-21-2010

I had a great vacation, and I really appreciate everyone working with Brent and me on the schedules. I am glad to get back to it.

Todays Early Bird WOD:

5 rds

400m run
10 (65 lb) Sumo Deadlift High Pulls
10 hanging knees to chest

It is always tough coming back from the weekend, but Andrew, you did and you did let it beat you. 9 times out of 10 it is a mental game and you were mentally tough today.

Friday, June 18, 2010

Friday 06-18-2010

This mornings WOD:

20 min amrap

5 pull ups
10 presses
15 pass throughs

Andrew, Lauren and Donniece. Awesome way to finish the week. Hope everyone has a nice weekend and happy Fathers Day to all the Dads out there.

Thursday, June 17, 2010

Thursday 06-17-2010

Todays WOD:

6:00 am, Robert and Andrew:
2k row
5 rds
-5 man makers
-10 situps

7:00 am, Lauren, Tanya, Val:
10 rds
- 1 lap
- 5 man makers
- 10 situps

Great work, those man makers really get ya. I think it is the burpee in there that does it.

Wednesday, June 16, 2010

wod

1k row

22-16-10

kb snatches
clapping push ups
box jumps

athletes of hill country crossfit from hillcountrycrossfit on Vimeo.

Wednesday 06-16-2010

Early birds,

same wod as guys night. Ya'll are very impressive. I think ya'lls favorite exercise was the tire flip. I could really see the enjoyment in ya'lls faces. The hanging clean is a mechanical exercise, but once you get that movement down it will definitely help with everyday tasks. Remember these are all functional movements that relate in some way or to everyday tasks.

Tuesday 06-15-2010

Guys night

1 min sets, continuous clock, 1 min rest after each rds

wallball
rope whips
tire flip
hanging cleans
situps

That was a good workout. Y'll had the intensity and drive. Awesome job Chris, see ya Thursday.

Tuesday, June 15, 2010

Susan and Patti working hard

susan and patti from hillcountrycrossfit on Vimeo.

Tuesday 06-15-2010

WOD

20 min AMRAP

5 overhead squats
10 toes to bar or knees to chest
15 KB swings

We are really working on form, so it was a high rep, low weight workout. Y'all are definitely making progress on the overhead squats and KB swings. Keep up the good work.

Monday 06-15-10

WOD:

10 rds

5 burpees
10 squat thrusters
100 jump ropes

Vacation was great, California is beautiful, but I missed Texas. I am glad to be back at the box. Todays WOD was tough, but ya'll pushed through it. I wanted to shout out to our new members, Rob and Amy. Ya'll just joined an excellent workout program.

Friday, June 11, 2010

WOD

500m Row

9-21-15

SDHP
BJ
Push Press

Good Job athletes.

Thursday, June 10, 2010

Wednesday, June 9, 2010

WOD

7 Rounds

7 Deadlifts
7 Burpees

Tabata sit ups.

Deadlifts and Burpees from hillcountrycrossfit on Vimeo.

Monday, June 7, 2010

WOD

5 Rounds

10 Pull ups
15 Thrusters
20 Box Jumps

After each round 20m kb push pulls.

You guys did awesome, this wod was not easy but everyone pushed through and finished. Remember to stay hydrated all day long, you can't just drink water an hour before the workout and expect to be fine.

Sunday, June 6, 2010

Saturday WOD

This WOD was spur of the moment. Is was good to see ya'll. If you were not able to make it, don't worry because we are going to start some free Saturday morning skill sessions for the members soon. This is to learn and practice the different crossFit exercises.

As for the WOD, ya'll worked great at pushing through that one. It was hard, but you know what, you did it. That was a great way to kick off the weekend. That type of wod will make its way back very soon.

500m, then hit the next exercise, then take a lap (75 yrds)between exercises, just one round.

20 reps each of
-Kettle Bell swings
-hanging knees to chest
-push press
-box jumps
-pullups
-Sumo Deadlift High Pulls
-lunges
-front squats
-situps
-air squats

Friday, June 4, 2010

WOD

20 min. AMRAP

5 walkouts/ w pushups
10 one legged pistols (each leg)
15 sit ups
20 kb swings

hill country crossfit athletes from hillcountrycrossfit on Vimeo.

Early Birds

HCCF WARM UP

10 rds

200m run
5 burpees
10 wallball

HCCF COOL DOWN

Good way to end the week. Strong finish from all of ya. Walker, welcome to the class, good push.

Thursday, June 3, 2010

Early Birds

HCCF WARM UP

400m row
Deadlift
Pass Throughs

HCCF COOL DOWN

The person rowing dictates when everyone rotates to the next station. So everyone starts at the same time. One on the rower, one at the Deadlift station and one at the Pass throughs. When the rower finishes the 400m, everyone rotates to their next exercise.

That was a good job this morning, sorry about the music. I don't know what happened to the stereo. I guess after 19 yrs it finally had enough.

Wednesday, June 2, 2010

Evening Class

HCCF WARM UP

Team (4 team mates) WOD

Team 1: Walker, Naomi, Jess and Susan
Team 2: Kirby, Cate, Audrey and Patti

500m Row
20 burpees
20 wallball
20 kettle bell
20 pushups

You can not start the next exercise until the one before you finishes.

In the end, Team 2 pulled away with a victory. The intensity was there during the workout. Nothing like a little competition to bring it out. Everyone did a good job of pushing their way through the reps.

Guys Night

HCCF WARM UP

20 pullups
20 box jumps
20 toes to bar
10 Clean & Jerk walks 10 yrd carries
20 toes to bar
20 box jumps
20 pullups

HCCF COOL DOWN

Awesome job with the WOD. Dan, Ryan, Walker & Brent. That was alot of work in a short period of time.

Tuesday, June 1, 2010

Early Birds

HCCF WARMUP

20 min amrap

10 pullups
15 kettle bell swings
20 air squats

HCCF COOL DOWN

Great workout this morning. It is always hard to come back from a long weekend. Time to get back to it. Carol, Carrie, Lauren, Tanya and Andrew, keep up the good work.