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.

Tuesday, 09-07-2010

Todays WOD:

150 Burpees for time!

This is a good bench mark.
Julie: 12:02 wow, you really kicked that ones butt.
Rob: 14:49
Becky: 20:01
Michelle: 18:48
Megan: 15:54
Carol: 15:45
Laura: 16:53
Lauren: 19:30

Thanks for coming out and braving the rain. Just when I think the crickets are done, they spring right back. That was a great effort, always seems easy when it is a simple exercise.

Kipping Pull Up

Monday, 09-06-2010

Labor Day,

Have a great Labor Day, and we will see y'all tomorrow morning.

Saturday, 09-04-2010

Todays WOD:

5 rds

400m run
10 squat thrusters RX(M95,W65)
10 sit ups (abmat)
10 pull ups

Joe, Greg, Carrie, Michelle, Becky, Naomi, Gary, David and Susan. Nice work this morning. Remember form is important, get the form form down first and then speed will follow.

Hill Country Crossfit from hillcountrycrossfit on Vimeo.

WOD

5 Rounds or 25 Min. Cap

50 Foot Weighted Overhead Walking lunge
30 Box Jumps
7 Turkish Get Ups (each arm)

Part 1

Hill Country CrossFit from hillcountrycrossfit on Vimeo.

Part 2

Hill Country CrossFit from hillcountrycrossfit on Vimeo.

Wednesday, 09-01-2010

TODAYS WOD:

20 min time limit:

"Rotations" continuous clock, 1 min @ ea. station, rotate to the next after that minute, but you have to hurry, because the clock is running.

Farmers Carry (Men 36 lb kettle bells, Women 25 lb dumbbells)
Front Squats (Men 45lbs, Women 35lbs)
Box jumps (Men 20", Women 14")
Pass Throughs
Rest

Early Birds: Susan, Carol, Lauren, Becky, Michelle, Mitch, Chach, Courtney, Laura, Carrie P,(Courtney and Mitch glad to have y'all aboard)
Morning: Donniece, Greg, Naomi and Joe (Welcome Joe, hope you enjoyed the workout. We will see you Friday or Saturday if you can make both that would be great)

Everyone did a great job this morning, especially trying to stick to good form. Just remember to drink your fluids and stretch. You never know what tomorrow might bring?:)