"Deck of cards!"
You must show up to find out what hand you are delt!
hearts - push ups
diamonds - mountain climbers
clubs - jumping squats
spades - sit ups
ace - 400m run
joker - double next card you draw
face cards are 10 reps of whatever suit you draw
Tuesday, January 31, 2012
Monday, January 30, 2012
Sunday, January 29, 2012
Meatza!!
Are you missing pizza yet?!?! Try this recipe...you wont be disappointed.
http://www.theclothesmakethegirl.com/2012/01/19/mexican-meatza-ole/
http://www.theclothesmakethegirl.com/2012/01/19/mexican-meatza-ole/
Thursday, January 26, 2012
Wednesday, January 25, 2012
Thursday 1-26-12 WOD
8 Rounds Max Reps
push press 75# - 20 seconds
rest 10 seconds
jumping lunges alternate legs - 20 seconds
rest 10 seconds
Total Reps is Score
push press 75# - 20 seconds
rest 10 seconds
jumping lunges alternate legs - 20 seconds
rest 10 seconds
Total Reps is Score
Tuesday, January 24, 2012
Monday, January 23, 2012
Sunday, January 22, 2012
Thursday, January 19, 2012
Wednesday, January 18, 2012
Nutrition Challenge
I have heard some great feedback from all the nutrition challengers. Week one is the hardest part…you will start to feel better soon. Hang in there!!!! Your body is detoxing from all your past bad habits (some worse than others) so remember EAT MORE VEGGIES!! Your carbs/energy is coming from the vegetables so load up. Start to think outside the box…try new things, uses your assigned coaches, google recipes, talk to other members and get creative. You will see a huge difference in 30 days. Make sure you record, record, record. Write it all down…even the not so good choices. This is how the coaches can help you at the end of each week. You can leave your journals at the desk on Friday or Saturday so your coach can review it and give you pointers. Also make sure you have turned in your $25 for the buy-in. T-shirts will be ordered soon.
Salads are my favorite go to meal for lunch time. Its a great way to get lots of veggies in a meal and I love making my own dressings to change it up!
Here are a few dressings I like…
Mustard-herb vinaigrette dressing
In a blender, puree 1 hard cooked egg yolk (makes dressing creamy) with 3 TBSP white vinegar, 1 TBSP of mustard, 1 TBSP water, and 1/2 tsp of garlic, 1/2 tsp of salt, and 1/2 tsp of pepper. With blender running, slowly add 5 TBSP of extra-virgin olive oil until emulsified. Pour into bowl and add fresh parsley or basil. Makes 2/3 cup.
Fresh raspberry vinaigrette
In a blender, puree 3/4 cup of fresh raspberries with 1/4 cup of organic chicken broth with 2 TBSP of extra-virgin olive oil, 1 TBSP apple cider vinegar and 1 TBSP minced shallot, 2 tsp mustard, and 1/4 tsp salt and pepper. Makes 2/3 cup.
Put in the refrigerator and they are good for about a week! ENJOY!
Salads are my favorite go to meal for lunch time. Its a great way to get lots of veggies in a meal and I love making my own dressings to change it up!
Here are a few dressings I like…
Mustard-herb vinaigrette dressing
In a blender, puree 1 hard cooked egg yolk (makes dressing creamy) with 3 TBSP white vinegar, 1 TBSP of mustard, 1 TBSP water, and 1/2 tsp of garlic, 1/2 tsp of salt, and 1/2 tsp of pepper. With blender running, slowly add 5 TBSP of extra-virgin olive oil until emulsified. Pour into bowl and add fresh parsley or basil. Makes 2/3 cup.
Fresh raspberry vinaigrette
In a blender, puree 3/4 cup of fresh raspberries with 1/4 cup of organic chicken broth with 2 TBSP of extra-virgin olive oil, 1 TBSP apple cider vinegar and 1 TBSP minced shallot, 2 tsp mustard, and 1/4 tsp salt and pepper. Makes 2/3 cup.
Put in the refrigerator and they are good for about a week! ENJOY!
Tuesday, January 17, 2012
Monday, January 16, 2012
Day #1
Here we go with day 1 of the nutrition challenge…
Breakfast was the hardest meal for me when we did this last year. I am always trying to rush out the door and need something quick to grab on the go. Egg cupcakes are our favorite and perfect for a quick meal or even snack in a hurry.
12 eggs
1 red pepper
2 green peppers
4 cups of spinach
2 zucchinis
1/2 onion
black pepper to taste
8 slices of bacon or 1lb of grass fed beef
Mix eggs in a large bowl with pepper. Put veggies in the food processor until finely chopped and add mixture to eggs. Cook bacon or beef and then add to eggs and veggies. Mix well. Use paper cupcake liners in the muffin pan (they stick really bad if you don't). I use an ice cream scooper and add mixture into each cupcake holder. Cook at 350 for 20-25 minutes until eggs are set in the middle.
This will make about 20-24 egg cupcakes. I change it up all the time too. If I have jalapeno peppers or extra squash I will throw that into the mix. Don't be scared to change it up…especially if you eat them each week like we do! You can even double the recipe and freeze them too!
Be on the look out for more recipes to come. Always being prepared and planning ahead is key!
Breakfast was the hardest meal for me when we did this last year. I am always trying to rush out the door and need something quick to grab on the go. Egg cupcakes are our favorite and perfect for a quick meal or even snack in a hurry.
12 eggs
1 red pepper
2 green peppers
4 cups of spinach
2 zucchinis
1/2 onion
black pepper to taste
8 slices of bacon or 1lb of grass fed beef
Mix eggs in a large bowl with pepper. Put veggies in the food processor until finely chopped and add mixture to eggs. Cook bacon or beef and then add to eggs and veggies. Mix well. Use paper cupcake liners in the muffin pan (they stick really bad if you don't). I use an ice cream scooper and add mixture into each cupcake holder. Cook at 350 for 20-25 minutes until eggs are set in the middle.
This will make about 20-24 egg cupcakes. I change it up all the time too. If I have jalapeno peppers or extra squash I will throw that into the mix. Don't be scared to change it up…especially if you eat them each week like we do! You can even double the recipe and freeze them too!
Be on the look out for more recipes to come. Always being prepared and planning ahead is key!
Sunday, January 15, 2012
Monday 1-16-12 WOD
20 min AMRAP
400 m run
21 DL 155/115#
Don't forget your burpees if you are in the burpee challenge! Also, Monday starts the paleo challenge!! It's just for 30 days! You will see a change, I promise!!
400 m run
21 DL 155/115#
Don't forget your burpees if you are in the burpee challenge! Also, Monday starts the paleo challenge!! It's just for 30 days! You will see a change, I promise!!
Birthday Burpees!
Happy Birthday to our own COACH LAURA!!!!!!!! Be sure to wish her a Happy Birthday if you see her this week ... and make sure she pays us some birthday burpees!
Thank you Laura for all that you do for us here and for all the time, heart, and hard work you pour into your HCCF family!!! We all hope you have a GREAT DAY today!!!!
Thank you Laura for all that you do for us here and for all the time, heart, and hard work you pour into your HCCF family!!! We all hope you have a GREAT DAY today!!!!
Thursday, January 12, 2012
Friday 1-13-12
On the minute...
1 kb swing
1 SDHP
Every minute add a rep until you can't complete the round.
1 kb swing
1 SDHP
Every minute add a rep until you can't complete the round.
Wednesday, January 11, 2012
Thursday 1-12-12 WOD
5 rft
5 front squats 135/95#
10 toes to bar
15 dumbbell hang squat cleans
20 tuck jumps
5 front squats 135/95#
10 toes to bar
15 dumbbell hang squat cleans
20 tuck jumps
Tuesday, January 10, 2012
Monday, January 9, 2012
HCCF's 2nd annual Nutrition Challenge
Here is some info about the challenge to help you start preparing.
The Whole30 guidelines is what we will follow as far as what to eat and what to avoid. Check out the site below...
http://whole9life.com/2012/01/whole-30-v2012/
Requirements will be $25 buy-in and a WOD that has to be done before and after the 30 days.
In addition we will ask you to keep a food log each day, which will be turned into your assigned coach at the end of each week. This is going to help us keep you accountable and also give suggestions in areas you are struggling with.
You will receive points for the number of workouts you do each week, drinking 64oz of water a day, 8 hours of sleep a night, post work-out meals, and taking fish oil supplements. Every point counts to find the best male and female at the end of the 30 days.
REMEMBER ITS ONLY 30 DAYS!! You all can do ANYTHING for 30 days!!
We will do the challenge WOD at 8 and 9am this Saturday and then a detailed meeting will follow. The Challenge starts January 16th. Sign up at the box.
Looking forward to seeing some life changing results!
The Whole30 guidelines is what we will follow as far as what to eat and what to avoid. Check out the site below...
http://whole9life.com/2012/01/whole-30-v2012/
Requirements will be $25 buy-in and a WOD that has to be done before and after the 30 days.
In addition we will ask you to keep a food log each day, which will be turned into your assigned coach at the end of each week. This is going to help us keep you accountable and also give suggestions in areas you are struggling with.
You will receive points for the number of workouts you do each week, drinking 64oz of water a day, 8 hours of sleep a night, post work-out meals, and taking fish oil supplements. Every point counts to find the best male and female at the end of the 30 days.
REMEMBER ITS ONLY 30 DAYS!! You all can do ANYTHING for 30 days!!
We will do the challenge WOD at 8 and 9am this Saturday and then a detailed meeting will follow. The Challenge starts January 16th. Sign up at the box.
Looking forward to seeing some life changing results!
Sunday, January 8, 2012
Monday 1-9-12 WOD
For time...
21 DL 135/95#
50 squats
21 push press 135/95#
15 DL
50 squats
15 push press
9 DL
50 squats
9 push press
Don't forget to do your burpees if you are in the burpee challenge!!
21 DL 135/95#
50 squats
21 push press 135/95#
15 DL
50 squats
15 push press
9 DL
50 squats
9 push press
Don't forget to do your burpees if you are in the burpee challenge!!
Thursday, January 5, 2012
Wednesday, January 4, 2012
Mark your calendars
The new year is here and it's time for our 2nd nutrition challenge at Hill Country Crossfit!
If your interested, plan on making it to the box on Saturday January 14th at 9am for challenge workout and information meeting. The 30 day challenge will start Monday the 16th.
We will be following the "Whole 30" plan again but with a point system and daily journal/food log.
I promise these 30 days will change your perspective on food forever! Not much to loose in 30 days (besides a few lbs) and there is prizes for those with the best results.
Plan on being at the box on January 14th...more info to come.
Megan
If your interested, plan on making it to the box on Saturday January 14th at 9am for challenge workout and information meeting. The 30 day challenge will start Monday the 16th.
We will be following the "Whole 30" plan again but with a point system and daily journal/food log.
I promise these 30 days will change your perspective on food forever! Not much to loose in 30 days (besides a few lbs) and there is prizes for those with the best results.
Plan on being at the box on January 14th...more info to come.
Megan
Tuesday, January 3, 2012
BIRTHDAY BURPEES
If you see COACH CHACH today be sure to wish him a HAPPY BIRTHDAY!!!
... he owes us some birthday burpees!!!
... he owes us some birthday burpees!!!
Monday, January 2, 2012
Sunday, January 1, 2012
More Class Times!!
Hey Hill Country CrossFit family!!
We are so excited to announce that we are adding an 8am class Monday-Friday and an 8am class on Saturday!!! Spread the word and see you at the box!! See below for our class times!
Monday-Friday
5:15am, 6am, 7am, 8am, 9am, 5:30 pm, 6:30 pm
Saturday
8am and 9am
We are so excited to announce that we are adding an 8am class Monday-Friday and an 8am class on Saturday!!! Spread the word and see you at the box!! See below for our class times!
Monday-Friday
5:15am, 6am, 7am, 8am, 9am, 5:30 pm, 6:30 pm
Saturday
8am and 9am
Monday 1-2-12 wod
Happy New Year!!
Now it's time to get healthier, stronger and in better shape!
Your crossfit family is here to support your new years resolutions.
Let us know how we can help you get started! Remember, it's a lifestyle!
15 min AMRAP
10 walkout push ups
20 wall balls
200m run
Now it's time to get healthier, stronger and in better shape!
Your crossfit family is here to support your new years resolutions.
Let us know how we can help you get started! Remember, it's a lifestyle!
15 min AMRAP
10 walkout push ups
20 wall balls
200m run
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