21-15-9
SDHP 95/65#
thrusters 95/65#
pull ups
Monday, November 21, 2011
Sunday, November 20, 2011
Friday, November 18, 2011
Thanksgiving Feast Tomorrow Night!!
The Thanksgiving feast will be tomorrow (Saturday) night at 5 pm at the new box! Come check out the new place and be ready for great food and fellowship with all the trainers and fellow athletes!! The address for the new box is
37131 IH 10 West #200
Boerne, Texas 78006
37131 IH 10 West #200
Boerne, Texas 78006
Thursday, November 17, 2011
Friday 11-18-11 WOD
3 RFT
400 m run
12 ring push ups
21 wall balls
Anybody sore from the 200 lunges we did today (Thursday)?? Make sure you stretch and drink plenty of water after these work outs!!
400 m run
12 ring push ups
21 wall balls
Anybody sore from the 200 lunges we did today (Thursday)?? Make sure you stretch and drink plenty of water after these work outs!!
Wednesday, November 16, 2011
Tuesday, November 15, 2011
Monday, November 14, 2011
Tuesday 11-15-11 WOD
18-15-12-9-6-3-1
front squats 135/85#
toes to bar
Don't forget to sign up for the Thanksgiving feast on Saturday November 19th! It will be a lot of fun and a great opportunity to get to know each other better!! This is what seperates Hill Country CrossFit from any other gym in the area...we believe in building strong relationships and strong bonds through fitness and fellowship!
front squats 135/85#
toes to bar
Don't forget to sign up for the Thanksgiving feast on Saturday November 19th! It will be a lot of fun and a great opportunity to get to know each other better!! This is what seperates Hill Country CrossFit from any other gym in the area...we believe in building strong relationships and strong bonds through fitness and fellowship!
Sunday, November 13, 2011
Friday, November 11, 2011
Rock 'n' Roll Marathon
Good luck to all our athletes running this weekend in the rock 'n' roll marathon!!! We know you will do a great job and we are so proud of all your hard work!! We're cheering you all the way to the finish line!
Thursday, November 10, 2011
Wednesday, November 9, 2011
Tuesday, November 8, 2011
Thanksgiving Get-Together!
Come out and celebrate the Thanksgiving holiday with us on Saturday, November 19th at 5:00 p.m. !!
Bring a friend, your spouse, and the kids to enjoy dinner and spend some time with everyone. We will provide the turkey and sides- bring whatever you'd like to drink and if you'd like to bring an appetizer or dessert you are more than welcome to!
NO WOD this time guys!! (I know for some of you that's quite a disappointment that we won't get to see Patti take on another team WOD with her Lady Gaga hair!)
There will be more information at THE BOX later in the week as well as a sign up sheet if you think you are going to be able to come. HOPE TO SEE YOU ALL THERE!!!
Bring a friend, your spouse, and the kids to enjoy dinner and spend some time with everyone. We will provide the turkey and sides- bring whatever you'd like to drink and if you'd like to bring an appetizer or dessert you are more than welcome to!
NO WOD this time guys!! (I know for some of you that's quite a disappointment that we won't get to see Patti take on another team WOD with her Lady Gaga hair!)
There will be more information at THE BOX later in the week as well as a sign up sheet if you think you are going to be able to come. HOPE TO SEE YOU ALL THERE!!!
Monday, November 7, 2011
Sunday, November 6, 2011
Monday 11-7-11 WOD
4 RFT
10 deadlifts 275/185#
20 pull ups
400 m run
I was blown away by all the athletes that came through the box this morning!! We had 36 athletes in the morning classes today!! Everyone had a great attitude and encouraged each other! I am so proud to be a member of this box!!! Great job guys!! Keep up the good work!!
10 deadlifts 275/185#
20 pull ups
400 m run
I was blown away by all the athletes that came through the box this morning!! We had 36 athletes in the morning classes today!! Everyone had a great attitude and encouraged each other! I am so proud to be a member of this box!!! Great job guys!! Keep up the good work!!
Thursday, November 3, 2011
Friday 11-4-11 WOD
15 min AMRAP
15 wall balls
15 med ball push ups
15 med ball cleans
200 m run with your med ball
Bundle up...it's gonna be chilly in the morning!!
15 wall balls
15 med ball push ups
15 med ball cleans
200 m run with your med ball
Bundle up...it's gonna be chilly in the morning!!
Wednesday, November 2, 2011
Tuesday, November 1, 2011
Monday, October 31, 2011
Tuesday 11-1-11 WOD
3 RFT
21 sdhp
50m farmers carry
10 walkout push ups
50m farmers carry
Don't forget to pay your membership dues the 1st of the month. Thanks!!
21 sdhp
50m farmers carry
10 walkout push ups
50m farmers carry
Don't forget to pay your membership dues the 1st of the month. Thanks!!
Sunday, October 30, 2011
NO MONDAY EVENING CLASSES-OCT. 31ST!!!
Just a reminder that we will not be having the 5:30 or 6:30 pm classes tomorrow night!! Have fun Trick-or-Treating everyone and have a happy and safe Halloween!!
CONGRATS to Lady Gaga and The Scarecrow for winning BEST COSTUME AWARD tonight!!!! Thanks to everyone who came out and we missed those of you couldn't come!!!!
Monday 10-31-11 WOD
50 pull ups
400 m run
thrusters x 21
800 m run
thrusters x 21
400 m run
50 pull ups
Don't forget there WILL NOT be evening classes on Halloween! So make sure you come in the morning!!
400 m run
thrusters x 21
800 m run
thrusters x 21
400 m run
50 pull ups
Don't forget there WILL NOT be evening classes on Halloween! So make sure you come in the morning!!
Friday, October 28, 2011
Sunday Superhero WOD at 6pm
Don't forget the Superhero WOD and party on Sunday at 6pm!!! Bring a friend and the kids...there will be childcare provided! Come dressed up and ready to workout and have fun! Prizes will be given out for best dressed male and female! Don't forget to bring your favorite paleo treat to share! It will be a ton of fun for the whole family!! See you Sunday at 6 pm!!
Thursday, October 27, 2011
Friday 10-28-11 WOD
20 min AMRAP
K2E (knees to elbows) x 8
turkish get ups x 16 (8 each arm)
box jumps x 24
K2E (knees to elbows) x 8
turkish get ups x 16 (8 each arm)
box jumps x 24
Wednesday, October 26, 2011
Thursday 10-27-11 WOD
Get ready for this one!!
5 pullups
10 push ups
15 air squats
200 m run
21 kb swings
12 pull ups
400 m run
75 wall ball
400 m run
12 pull ups
21 kb swings
200 m run
15 air squats
10 push ups
5 pull ups
That's it!
5 pullups
10 push ups
15 air squats
200 m run
21 kb swings
12 pull ups
400 m run
75 wall ball
400 m run
12 pull ups
21 kb swings
200 m run
15 air squats
10 push ups
5 pull ups
That's it!
Tuesday, October 25, 2011
Wednesday 10-26-11 WOD
Deck of Cards - 30 min CAP
hearts - burpees
spades - push ups
clubs - air squats
diamonds - mountain climbers
aces - 400 m run
hearts - burpees
spades - push ups
clubs - air squats
diamonds - mountain climbers
aces - 400 m run
Monday, October 24, 2011
Nate gets 375# DeadLift!
AWESOME job today, NATE for staying after the 9am class and working on you max Dead Lift! -- His previous DL max was 325#... today he got 375#!!!
Sunday, October 23, 2011
Thursday, October 20, 2011
Wednesday, October 19, 2011
Tuesday, October 18, 2011
Wednesday 10-19-11 WOD
20 min AMRAP
200 m run holding plate (45#/25#)
burpee box jumps x 20
side to side with plate x 20
200 m run holding plate (45#/25#)
burpee box jumps x 20
side to side with plate x 20
Birthday Burpees
If anyone sees coach Megan be sure and wish her a happy birthday!! Hope you had a great day yesterday Megan! Thanks for all your encouragement and hard work at the box!! And don't forget your birthday burpees!! :)
Monday, October 17, 2011
Tuesday 10-18-11 WOD
5 RFT
SDHP (with a kb) x 20
Mountain climbers x 80 (yes, that's right, 80:)
Jumping lunges x 10
SDHP (with a kb) x 20
Mountain climbers x 80 (yes, that's right, 80:)
Jumping lunges x 10
Sunday, October 16, 2011
Friday, October 14, 2011
Reminders!
Everyone try and make it to class this Saturday at 9am. It is gonna be a team WOD so it should be a lot of fun!! Also, don't forget to work on your costume for the costume WOD on Sunday October 30th! The whole family is invited so make sure and mark your calendars!!
Thursday, October 13, 2011
Friday 10-14-11 WOD
5 sets of...
shoulder press x 3
push press x 6
thruster x 9
200 m run
Increase your weight each set. Every time the bar hits the ground do 5 burpees.
shoulder press x 3
push press x 6
thruster x 9
200 m run
Increase your weight each set. Every time the bar hits the ground do 5 burpees.
Wednesday, October 12, 2011
Tuesday, October 11, 2011
Superhero WOD Sunday October 30th
Come and join us at the box at 6pm on Sunday October 30th for a crazy costume workout! Get dressed up and bring friends/family along with your favorite Paleo snack to share! Best dressed male and female will win a prize! The box will be closed Monday evening due to our little trick or treaters, so don't miss Sunday night!!
Monday, October 10, 2011
Sunday, October 9, 2011
Thursday, October 6, 2011
Friday 10-7-11 WOD
Let's finish off the work week strong!!
20 min AMRAP
200 m run
kb swings x 12
pull ups x 10
Great job this morning athletes! Must give a big high five to Rhonda in the early bird class! She did all her pull ups without assistance! Way to go Rhonda!! Keep up the good work guys and have a great weekend! Don't forget there is a class at 9 am tomorrow (Saturday)!
20 min AMRAP
200 m run
kb swings x 12
pull ups x 10
Great job this morning athletes! Must give a big high five to Rhonda in the early bird class! She did all her pull ups without assistance! Way to go Rhonda!! Keep up the good work guys and have a great weekend! Don't forget there is a class at 9 am tomorrow (Saturday)!
Wednesday, October 5, 2011
Tuesday, October 4, 2011
Wednesday 10-5-11 WOD
5 RFT
deadlift x 15
hang power clean x 12
front squat x 9
push jerk x 6
For review, here is the push jerk broken down into steps according to the Crossfit Journal.
The Push Jerk:
a. Set-up: The set-up is the same as for the shoulder press and push press.
b. Dip: The dip is identical to the push press
c. Drive: The drive is identical to the push press
d. Press and Dip: This time instead of just pressing, you press and dip a second time simultaneously, catching the bar in a partial squat with the arms fully extended overhead.
e. Finish: Stand or squat to fully erect with bar directly overhead identical to terminal position in push press and shoulder press.
deadlift x 15
hang power clean x 12
front squat x 9
push jerk x 6
For review, here is the push jerk broken down into steps according to the Crossfit Journal.
The Push Jerk:
a. Set-up: The set-up is the same as for the shoulder press and push press.
b. Dip: The dip is identical to the push press
c. Drive: The drive is identical to the push press
d. Press and Dip: This time instead of just pressing, you press and dip a second time simultaneously, catching the bar in a partial squat with the arms fully extended overhead.
e. Finish: Stand or squat to fully erect with bar directly overhead identical to terminal position in push press and shoulder press.
Monday, October 3, 2011
Sunday, October 2, 2011
Monday 10-3-11
Don't forget that the early bird 5:30 am class has been moved to 5:15 am!! Class will start at 5:15 so make sure you get there with enough time to stretch!
Thursday, September 29, 2011
Friday 9-30-11 WOD
For time...
40 air squats
400m run
20 push press
10 burpees
800m run
10 burpees
20 push press
400m run
40 air squats
40 air squats
400m run
20 push press
10 burpees
800m run
10 burpees
20 push press
400m run
40 air squats
Wednesday, September 28, 2011
Tuesday, September 27, 2011
Wednesday 9-28-11 WOD
It's time for some CrossFit baseball!!
1st base- 10 front squats
2nd base- 20 snatches (10 each arm)
3rd base- 30 kb swings
Home - 5 burpees
Lunge in between bases. Whoever scores the most runs in 20 minutes gets...a big high five:)
1st base- 10 front squats
2nd base- 20 snatches (10 each arm)
3rd base- 30 kb swings
Home - 5 burpees
Lunge in between bases. Whoever scores the most runs in 20 minutes gets...a big high five:)
Monday, September 26, 2011
Tuesday 9-27-11 WOD
5 RFT
135 # squat clean x 7
15 HSPU (handstand push-ups)
20 sit ups
This is what Greg Glassman, the founder of CrossFit Inc., says about the handstand push-up.
"The handstand push-up is a challenging exercise that, when freed from the wall, becomes an extraordinary feat of strength and balance that has no peer in weightlifting movements. At the moment of performing twenty handstand push-ups without benefit of the wall, the athlete has achieved a level of strength and balance that not one in a hundred thousand gym goers will ever realize. The integration of strength and balance gives the handstand push-up, even though limited to bodyweight, an athletic edge that brings this movement to at least peer status with even the heaviest of presses – whether bench, overhead, or jerk. Twenty handstand push-ups in the middle of the room or on parallel bars, again without the wall, confers, automatically, a single-rep military press of perhaps 150% bodyweight, whereas a 150% bodyweight single-rep military press suggests little or nothing about an athlete’s balance."
135 # squat clean x 7
15 HSPU (handstand push-ups)
20 sit ups
This is what Greg Glassman, the founder of CrossFit Inc., says about the handstand push-up.
"The handstand push-up is a challenging exercise that, when freed from the wall, becomes an extraordinary feat of strength and balance that has no peer in weightlifting movements. At the moment of performing twenty handstand push-ups without benefit of the wall, the athlete has achieved a level of strength and balance that not one in a hundred thousand gym goers will ever realize. The integration of strength and balance gives the handstand push-up, even though limited to bodyweight, an athletic edge that brings this movement to at least peer status with even the heaviest of presses – whether bench, overhead, or jerk. Twenty handstand push-ups in the middle of the room or on parallel bars, again without the wall, confers, automatically, a single-rep military press of perhaps 150% bodyweight, whereas a 150% bodyweight single-rep military press suggests little or nothing about an athlete’s balance."
Sunday, September 25, 2011
Monday 9-26-11 WOD
The "Frog" Complex
power clean
front squat
push press
back squat
push press
Complete 7 sets per round for 5 rounds. You can't put the bar down during the set. If you do then you run 200 m. That's it!
power clean
front squat
push press
back squat
push press
Complete 7 sets per round for 5 rounds. You can't put the bar down during the set. If you do then you run 200 m. That's it!
Saturday, September 24, 2011
Saturday 9-24-11 WOD
"Grace"
30 clean and jerks for time
"Annie"
50-40-30-20-10
double unders
sit ups
We had a great morning at the box! The athelets did awesome and everyone really pushed themselves! Travis, Keri, Josh, Brandon and Carly, you guys did great! We are so glad to have you all as part of the HCCF family!!
30 clean and jerks for time
"Annie"
50-40-30-20-10
double unders
sit ups
We had a great morning at the box! The athelets did awesome and everyone really pushed themselves! Travis, Keri, Josh, Brandon and Carly, you guys did great! We are so glad to have you all as part of the HCCF family!!
Thursday, September 22, 2011
Friday 9-23-11 WOD
For time...
21-18-15-12-9-6-3 SDHP
3-6-9-12-15-18-21 box jumps
There will be a buy in for this WOD. Can you guess what it is?? Let's just say it will get your legs nice and warmed up for the WOD! See you at the box!
21-18-15-12-9-6-3 SDHP
3-6-9-12-15-18-21 box jumps
There will be a buy in for this WOD. Can you guess what it is?? Let's just say it will get your legs nice and warmed up for the WOD! See you at the box!
Wednesday, September 21, 2011
Thursday 9-22-11 WOD
3 RFT
800 m run
21 kb swings
21 thusters
21 pull ups
Don't forget that nutrition is a huge part of crossfit! You will see better results from the wod's if you eat healthy!
According to the CrossFit Journal, the CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get.
If you have any questions about how to get started see one of the coaches! It's not a diet...it's a lifestyle!
800 m run
21 kb swings
21 thusters
21 pull ups
Don't forget that nutrition is a huge part of crossfit! You will see better results from the wod's if you eat healthy!
According to the CrossFit Journal, the CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get.
If you have any questions about how to get started see one of the coaches! It's not a diet...it's a lifestyle!
Tuesday, September 20, 2011
Monday, September 19, 2011
Tuesday 9-20-11 WOD
20 minute AMRAP
Curtis P's x 5 (105#)
pull ups x 10
If you don't know what a Curtis P is you can see a demo online on YouTube! Or you can come to the box tomorrow and see for yourself!!
Curtis P's x 5 (105#)
pull ups x 10
If you don't know what a Curtis P is you can see a demo online on YouTube! Or you can come to the box tomorrow and see for yourself!!
Monday 9-19-11 WOD
Great way to start off the work week!!
For Time...
600 m run
10 pull ups
20 push ups
30 sit ups
400 m run
15 pull ups
25 push ups
35 sit ups
200 m run
20 pull ups
30 push ups
40 sit ups
For Time...
600 m run
10 pull ups
20 push ups
30 sit ups
400 m run
15 pull ups
25 push ups
35 sit ups
200 m run
20 pull ups
30 push ups
40 sit ups
Thursday, September 15, 2011
Friday 9-15-11 WOD
Let's finish this work week off strong with a little Tabata!
Tabata
box jumps
wall ball
turkish get ups
row
Don't forget, there are NO classes this Saturday! Come and support our team as they compete in Fight Gone Bad! See coach Brent for details!
Tabata
box jumps
wall ball
turkish get ups
row
Don't forget, there are NO classes this Saturday! Come and support our team as they compete in Fight Gone Bad! See coach Brent for details!
Wednesday, September 14, 2011
Thursday 9-15-11 WOD
5 RFT
40 DU's (double unders)
30 box jumps
20 kb swings
Watch out for Claire in the early bird class...she has a fancy new jump rope!
40 DU's (double unders)
30 box jumps
20 kb swings
Watch out for Claire in the early bird class...she has a fancy new jump rope!
Tuesday, September 13, 2011
Wednesday 9-14-11 WOD
400 m run
21 OHS (overhead squats)
21 burpees
400 m run
15 OHS
15 burpees
400 m run
9 OHS
9 burpees
400 m run
The overhead squats will be done with a PVC pipe.
Here is what Greg Glassman says about the overhead squat in the CrossFit Journal
"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability."
Pretty cool!
21 OHS (overhead squats)
21 burpees
400 m run
15 OHS
15 burpees
400 m run
9 OHS
9 burpees
400 m run
The overhead squats will be done with a PVC pipe.
Here is what Greg Glassman says about the overhead squat in the CrossFit Journal
"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability."
Pretty cool!
FGB 6
Fight Gone Bad 6 is almost here if you have not recieved your heat or time ask brent. We are still looking for volunteers to help out, if you are interested in helping out a little, talk to brent.
NO CLASSES SEPT.17TH SORRY, COME CHEER ON OUR ATHLETES AT FGB 6.
NO CLASSES SEPT.17TH SORRY, COME CHEER ON OUR ATHLETES AT FGB 6.
Monday, September 12, 2011
Tuesday 9-13-11 WOD
For time...
800 m run
then...
21-15-9
dead lift (185#)
manmakers
If your legs are sore from Monday's workout (which mine are) be sure to stretch and drink plenty of water! Keep moving! The less you work your muscles the more your legs will hurt! And...if you don't know what a manmaker is...you'll just have to come and find out for yourself!!
800 m run
then...
21-15-9
dead lift (185#)
manmakers
If your legs are sore from Monday's workout (which mine are) be sure to stretch and drink plenty of water! Keep moving! The less you work your muscles the more your legs will hurt! And...if you don't know what a manmaker is...you'll just have to come and find out for yourself!!
Sunday, September 11, 2011
Thursday, September 8, 2011
Friday 9-9-11 WOD
Get ready for some Friday Fun!
25 minute AMRAP with a partner
Sandbag 400 m run
45 lb thrusters x 20
box jumps x 20
25 minute AMRAP with a partner
Sandbag 400 m run
45 lb thrusters x 20
box jumps x 20
Wednesday, September 7, 2011
Thursday 9-8-11 WOD
For time...
Power clean x 15
30 dips
power clean x 12
24 dips
power clean x 9
18 dips
power clean x 6
12 dips
power clean x 3
6 dips
Remember...the power clean consists of 2 pulls.
1st Pull...Pull the barbell from the floor to your knees. The 1st pull is similar to a Deadlift and is a slow movement.
2nd Pull... Pull the barbell from your mid-thighs to your shoulders by extending your hips. The 2nd pull is an explosive movement
Benefits of a power clean...
Power Development- You achieve higher speeds faster. More power and more speed means more strength.
Muscle Development- Power Cleans work your posterior chain hard: calves, hamstrings, glutes & lower back but also upper-back & traps.
Power clean x 15
30 dips
power clean x 12
24 dips
power clean x 9
18 dips
power clean x 6
12 dips
power clean x 3
6 dips
Remember...the power clean consists of 2 pulls.
1st Pull...Pull the barbell from the floor to your knees. The 1st pull is similar to a Deadlift and is a slow movement.
2nd Pull... Pull the barbell from your mid-thighs to your shoulders by extending your hips. The 2nd pull is an explosive movement
Benefits of a power clean...
Power Development- You achieve higher speeds faster. More power and more speed means more strength.
Muscle Development- Power Cleans work your posterior chain hard: calves, hamstrings, glutes & lower back but also upper-back & traps.
Tuesday, September 6, 2011
Wednesday 09-07-11 - WOD
For time...
a)10 rounds of 100 m sprints with 15 second rest in between rounds
b) 30-20-10
Wall ball
Walkout push ups
That's it!
a)10 rounds of 100 m sprints with 15 second rest in between rounds
b) 30-20-10
Wall ball
Walkout push ups
That's it!
Friday, September 2, 2011
Friday 09-02-11
Just a reminder! There will be no classes on Monday September 5th. We will be celebrating Labor Day!! I appreciated everyones patience as I was moving this past week and not on the blog. Things will get back to normal come Tuesday. Enjoy your three day weekend.
Ken
Ken
Tuesday, August 30, 2011
Thursday, August 25, 2011
FGB 6
Time is drawing closer!
I really like the response on the FGB 6 sign up. Y'all are going to have a great time and really see some awesome athletes.
Just to remind y'all, I need to have your waivers and registration fee by Saturday..
The reason for this is so the organizers can make up the rosters for the heats and order the t-shirts..
So please get those two things into me or give them to one of the coaches..
Thanks, Ken
On another note, Coach Megan has been working very hard on putting the nutritian challenge together. She has done a great job and we will be starting very soon. There will be some good prizes, so stay tooned!
Thanks Megan!
I really like the response on the FGB 6 sign up. Y'all are going to have a great time and really see some awesome athletes.
Just to remind y'all, I need to have your waivers and registration fee by Saturday..
The reason for this is so the organizers can make up the rosters for the heats and order the t-shirts..
So please get those two things into me or give them to one of the coaches..
Thanks, Ken
On another note, Coach Megan has been working very hard on putting the nutritian challenge together. She has done a great job and we will be starting very soon. There will be some good prizes, so stay tooned!
Thanks Megan!
Wednesday, August 24, 2011
Thursday - 8.25.11 - WOD
4RFT
HANG CLEANS x 7 (115/75)
PUSH PRESS x 14 (115/75)
400M ROW (PLANK POSITION IF WAITING)
HANG CLEANS x 7 (115/75)
PUSH PRESS x 14 (115/75)
400M ROW (PLANK POSITION IF WAITING)
Tuesday, August 23, 2011
Monday, August 22, 2011
Thursday, August 18, 2011
Friday- 08.19.11 - WOD
Annie
50-40-30-20-10
DOUBLE UNDERS & SITUPS
(Multiply jumps by 3 if doing singles)
FINISH W/ 1000M ROW
50-40-30-20-10
DOUBLE UNDERS & SITUPS
(Multiply jumps by 3 if doing singles)
FINISH W/ 1000M ROW
Tuesday, August 16, 2011
Wednesday- 08.17.11 - WOD
20min AMRAP
Push up x 21
SDHP x12 (75/45)
200m Row - (Wall sits if waiting)
Push up x 21
SDHP x12 (75/45)
200m Row - (Wall sits if waiting)
Monday, August 15, 2011
Sunday, August 14, 2011
Friday, August 12, 2011
Thursday, August 11, 2011
Friday- 08.12.11 - WOD
12min AMRAP
Power Clean x 5 (135#/95)
200m Run
Then....
1x1x1x1x1 - To 1 Rep Max Power Clean
Power Clean x 5 (135#/95)
200m Run
Then....
1x1x1x1x1 - To 1 Rep Max Power Clean
If your interested:
On Saturday August 13th at 10:30am, Lulelemon and River City CrossFit are hosting a free WOD at the Quarry. The WOD is open to who ever would like to go..It would be a great opportunity to meet athletes from other boxes. It is definitely going to be a sweat fest...so if your going to do it, drink up! (water that is)..
Wednesday, August 10, 2011
Thursday 08-11-2011
3 RFT
400m run
20 push ups
40 air squats
There is a buy in, Only one way to find out what it is and I ain't saying..
400m run
20 push ups
40 air squats
There is a buy in, Only one way to find out what it is and I ain't saying..
FIGHT GONE BAD 6
Hey everyone,
I just want to remind y'all about Fight Gone Bad 6 on September 17th. The flyer is up in the box. There is a sign up sheet and a waiver to fill out. It is a great event for an even better cause. Even if you dont want to compete at the RX'd level, there will be a scaled level. Even if you don't want to do the WOD, it would be great for y'all to come out and support the athletes going through or volunteer. The t-shirts are going to be awesome..I can extend the deadline a little bit longer, but the organizers are going to need a list of those athletes that are participating so a heat list can be drawn up..We are looking at about 200 athletes participating..So if your interested, talk to your trainer about how to sign up..
Ken
I just want to remind y'all about Fight Gone Bad 6 on September 17th. The flyer is up in the box. There is a sign up sheet and a waiver to fill out. It is a great event for an even better cause. Even if you dont want to compete at the RX'd level, there will be a scaled level. Even if you don't want to do the WOD, it would be great for y'all to come out and support the athletes going through or volunteer. The t-shirts are going to be awesome..I can extend the deadline a little bit longer, but the organizers are going to need a list of those athletes that are participating so a heat list can be drawn up..We are looking at about 200 athletes participating..So if your interested, talk to your trainer about how to sign up..
Ken
Tuesday, August 9, 2011
Wednesday- 08.10.11 - WOD
20min AMRAP
200m Row
Press x 7 (75#/55#)
Box Jumps x 15
Looks like good practice for FIGHT GONE BAD....GET READY
200m Row
Press x 7 (75#/55#)
Box Jumps x 15
Looks like good practice for FIGHT GONE BAD....GET READY
Monday, August 8, 2011
FIGHT GONE BAD 6
I have a meeting today at 1:30 pm to finalize the FGB6 event on September 17, in San Antonio. I will have the location, times, deadlines, shirt info, flyer and prices. Just put that date on your calender. Even if you dont do FGB6, you can still come out and cheer your fellow athletes on during the wod.
Update, the FGB6 is going to be at 410 and Blanco in the parking lot of the Alamo Draft House. It will be on Sept. 17..the demo WOD is taking place at 7:45 am and the first heat will run at 8:00 am. New Balance will be providing the prizes for the RX'd workout. There will be other venders at the event. The T-shirt for the event is cool.
I have posted a flyer explaining the event at the box, so check it out sign up. I will print out waivers to sign and they will be at the box. Remember this is a huge fundraising event for the Wounded Warrior Program. It is your chance to contribute and participate in a great event.
Ken
Update, the FGB6 is going to be at 410 and Blanco in the parking lot of the Alamo Draft House. It will be on Sept. 17..the demo WOD is taking place at 7:45 am and the first heat will run at 8:00 am. New Balance will be providing the prizes for the RX'd workout. There will be other venders at the event. The T-shirt for the event is cool.
I have posted a flyer explaining the event at the box, so check it out sign up. I will print out waivers to sign and they will be at the box. Remember this is a huge fundraising event for the Wounded Warrior Program. It is your chance to contribute and participate in a great event.
Ken
Friday, August 5, 2011
Thursday, August 4, 2011
Hot weather
I guess y'all have noticed how hot it is. So I was wondering if anyone has a frig they would be to possibly give away:) or sell to the box. I think having some cold water would be great. If so contact coach Ken. Subzero, Viking whatever. (joke). Thanks!
Wednesday, August 3, 2011
Exercising barefoot-checkout this article..
http://www.foxnews.com/health/2011/08/03/should-be-exercising-barefoot/
Tuesday, August 2, 2011
Monday, August 1, 2011
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