21-18-15-12-9-6-3
Laterall Box Jumps
Wall-Balls
Wednesday, March 30, 2011
Tuesday, March 29, 2011
Monday, March 28, 2011
Saturday, March 26, 2011
orders in by 530pm on monday, food will be delivered wed at 10am class. be prepared to come pick up.
Soup of the Week: Roasted Chicken with Wild Mushrooms and Spinach ($12/32 ounces)
Chicken Salad w/grapes ($12/2lb)
Spicy Beef Pinwheels, stuffed, wrapped w/bacon and baked..($15/lb)
**Chicken Roulade stuffed with mushrooms and spices, wrapped in prosciutto, baked and sliced ($14/lb)
**Seasoned Turkey Meatballs w/pecans and spinach...($14/lb)
**Egg Squares..eggs w/spinach and green onions, baked and cut into one egg portions...($12/dozen) or ($6/6)
**Raspberry Filled Chocolate OMG! Cookies ($9/dozen)
**Pecan Paleo Cookies ($9/dozen)
Chocolate/Coconut OMG! Cookies ($8/dozen)
Almond/Honey OMG! Cookies ($8/dozen)
Chocolate Fudge ($12/dozen)
Muffins $8/dozen
Strawberry/Orange Muffins
Apple/Cinnamon Muffins
Blueberry Muffins
**Blackberry Muffins
Banana Muffins
**Banana/Strawberry Muffins
Chocolate/Almond Butter Muffins
**Chocolate/Coconut/Cranberry Muffins
Soup of the Week: Roasted Chicken with Wild Mushrooms and Spinach ($12/32 ounces)
Chicken Salad w/grapes ($12/2lb)
Spicy Beef Pinwheels, stuffed, wrapped w/bacon and baked..($15/lb)
**Chicken Roulade stuffed with mushrooms and spices, wrapped in prosciutto, baked and sliced ($14/lb)
**Seasoned Turkey Meatballs w/pecans and spinach...($14/lb)
**Egg Squares..eggs w/spinach and green onions, baked and cut into one egg portions...($12/dozen) or ($6/6)
**Raspberry Filled Chocolate OMG! Cookies ($9/dozen)
**Pecan Paleo Cookies ($9/dozen)
Chocolate/Coconut OMG! Cookies ($8/dozen)
Almond/Honey OMG! Cookies ($8/dozen)
Chocolate Fudge ($12/dozen)
Muffins $8/dozen
Strawberry/Orange Muffins
Apple/Cinnamon Muffins
Blueberry Muffins
**Blackberry Muffins
Banana Muffins
**Banana/Strawberry Muffins
Chocolate/Almond Butter Muffins
**Chocolate/Coconut/Cranberry Muffins
Saturday WOD
"CHRISTINE"
3 RFT
500m row
12 Body weight dead lifts
21 Box jumps (men 24", Women 20")
Awesome job this morning. Y'all put up some great times. It is nice to see that the board is filling up with benchmarks and other info. Lisa and Chris, thanks for dropping in. Chach put up the best time: 11:38 (185 lb dl..his body weight is 172, 24 " box jump)..
3 RFT
500m row
12 Body weight dead lifts
21 Box jumps (men 24", Women 20")
Awesome job this morning. Y'all put up some great times. It is nice to see that the board is filling up with benchmarks and other info. Lisa and Chris, thanks for dropping in. Chach put up the best time: 11:38 (185 lb dl..his body weight is 172, 24 " box jump)..
Thursday, March 24, 2011
What you dont see
Laura is up to three sets of five kipping pull ups. Laura has been working hard after class getting he kip on..Rich has done a good job helping her..
Wednesday, March 23, 2011
BEST FRAN TIME IN THE BOX
When y'all see Chris B. Let him know what you think..His time on FRAN today was:
4:42 RX'D
That is too cool.. Way to go C.B......I see sub 4 coming to the box...
4:42 RX'D
That is too cool.. Way to go C.B......I see sub 4 coming to the box...
Tuesday, March 22, 2011
Monday, March 21, 2011
Tuesday 22nd Wod
Thruster x 10
50 DU's or lateral jumps
Thruster x 8
40 DU or lateral jumps
Thruster x 6
30 DU or lateral jumps
Thruster x 4
20 DU or lateral jumps
Thruster x 2
10 DU or lateral jumps
Rxd male 135
Rxd female 75
50 DU's or lateral jumps
Thruster x 8
40 DU or lateral jumps
Thruster x 6
30 DU or lateral jumps
Thruster x 4
20 DU or lateral jumps
Thruster x 2
10 DU or lateral jumps
Rxd male 135
Rxd female 75
Sunday, March 20, 2011
Competition
When you see Brent or Jen, give them props for going out Saturday and competing for the box and themselves. We are all looking forward to cheering y'all on to be the fittest on earth.
Monday 3-21-11 wod
5 rft
20x Kettle bell swings. M 53. W. 35
20x Sit ups
20x Back extensions
20x Knees 2 chest
20x Kettle bell swings. M 53. W. 35
20x Sit ups
20x Back extensions
20x Knees 2 chest
The Muddy Mayhem, San Antonio. Tx
The Muddy Mayhem, San Antonio. Tx
Date:
Saturday, April 23, 2011 @ 10:00 AM
Address:
San Antonio Tx
5428 Cacias Rd
Registration Closing Date:
Saturday, April 16, 2011 @ 11:59 PM
Brief Description
The Muddy Mayhem is most Insane 8K run San Antonio has ever seen! The course its self stretches over some of the most scenic ranch views in all of Texas. Get ready for A mud flying, obstacle conquering, race that will stretch your limits!
Additional Information
After Conquering the Mayhem, enjoy Free Beer, Live Entertainment, and Times never to be forgotten. Awards will be given out for each age group! All proceeds go to the Wounded Warrior Project, Support Your Troops!!!
http://www.active.com/running/san-antonio-tx/the-muddy-mayhem-san-antonio-tx-2011
copy and paste this link it will take you to registration.
Date:
Saturday, April 23, 2011 @ 10:00 AM
Address:
San Antonio Tx
5428 Cacias Rd
Registration Closing Date:
Saturday, April 16, 2011 @ 11:59 PM
Brief Description
The Muddy Mayhem is most Insane 8K run San Antonio has ever seen! The course its self stretches over some of the most scenic ranch views in all of Texas. Get ready for A mud flying, obstacle conquering, race that will stretch your limits!
Additional Information
After Conquering the Mayhem, enjoy Free Beer, Live Entertainment, and Times never to be forgotten. Awards will be given out for each age group! All proceeds go to the Wounded Warrior Project, Support Your Troops!!!
http://www.active.com/running/san-antonio-tx/the-muddy-mayhem-san-antonio-tx-2011
copy and paste this link it will take you to registration.
Soup of the Week: Chicken with Vegetables ($12/32 ounces)
Chicken Salad w/grapes ($12/2lb)
Spicy Beef Pinwheels, stuffed, wrapped w/bacon and baked..($15/lb)
**Chicken Roulade stuffed with mushrooms and spices, wrapped in prosciutto, baked and sliced ($14/lb)
**Seasoned Turkey Meatballs w/pecans and spinach...($14/lb)
**Egg Squares..eggs w/spinach and green onions, baked and cut into one egg portions...($12/dozen) or ($6/6)
**Pecan Paleo Cookies ($9/dozen)
Chocolate/Coconut OMG! Cookies ($8/dozen)
Almond/Honey OMG! Cookies ($8/dozen)
Chocolate Fudge ($12/dozen)
Muffins $8/dozen
Strawberry/Orange Muffins
Apple/Cinnamon Muffins
Blueberry Muffins
**Blackberry Muffins
Banana Muffins
**Banana/Strawberry Muffins
Chocolate/Almond Butter Muffins
**Chocolate/Coconut/Cranberry Muffins
Chicken Salad w/grapes ($12/2lb)
Spicy Beef Pinwheels, stuffed, wrapped w/bacon and baked..($15/lb)
**Chicken Roulade stuffed with mushrooms and spices, wrapped in prosciutto, baked and sliced ($14/lb)
**Seasoned Turkey Meatballs w/pecans and spinach...($14/lb)
**Egg Squares..eggs w/spinach and green onions, baked and cut into one egg portions...($12/dozen) or ($6/6)
**Pecan Paleo Cookies ($9/dozen)
Chocolate/Coconut OMG! Cookies ($8/dozen)
Almond/Honey OMG! Cookies ($8/dozen)
Chocolate Fudge ($12/dozen)
Muffins $8/dozen
Strawberry/Orange Muffins
Apple/Cinnamon Muffins
Blueberry Muffins
**Blackberry Muffins
Banana Muffins
**Banana/Strawberry Muffins
Chocolate/Almond Butter Muffins
**Chocolate/Coconut/Cranberry Muffins
Saturday, March 19, 2011
"FRAN" results:
I just want to say, great job everybody. For y'all that have done
Fran, your times went down and/or weights went up. For y'all who just met Fran today, this definitely gives y'all a goal to beat. I appreciate everyones helpthis morning:
Last Time: This Time:
Chris J: 75 lbs/ 8:08 RX'd/ 7:47
Suzanne : 25 lbs/Rings 8:27 35 lbs/Rings 7:26
Keri : 45 lbs/Blue Band 5:34 RX'd/ 7:31
Jillian : 25 lbs/Rings 6:54
Josh : 95 lbs/Med Gray 16:08
Braden : 45 lbs/Green 8:07
Craig : 65 lbs/L. Gray 7:42
Naomi : 46 lbs/S. Gray 8:27
Susan : 35 lbs/Green 7:16
Rich: 65 lbs/M. Gray 7:18
Sheryl: 35 lbs/Green 6:54
Elizabeth: 25 lbs/L. Gray 7:33
Megan: 55 lbs/Blue 10:55
As someone told me not long ago, Face your Fear. That is were gains are made!
Fran, your times went down and/or weights went up. For y'all who just met Fran today, this definitely gives y'all a goal to beat. I appreciate everyones helpthis morning:
Last Time: This Time:
Chris J: 75 lbs/ 8:08 RX'd/ 7:47
Suzanne : 25 lbs/Rings 8:27 35 lbs/Rings 7:26
Keri : 45 lbs/Blue Band 5:34 RX'd/ 7:31
Jillian : 25 lbs/Rings 6:54
Josh : 95 lbs/Med Gray 16:08
Braden : 45 lbs/Green 8:07
Craig : 65 lbs/L. Gray 7:42
Naomi : 46 lbs/S. Gray 8:27
Susan : 35 lbs/Green 7:16
Rich: 65 lbs/M. Gray 7:18
Sheryl: 35 lbs/Green 6:54
Elizabeth: 25 lbs/L. Gray 7:33
Megan: 55 lbs/Blue 10:55
As someone told me not long ago, Face your Fear. That is were gains are made!
Friday, March 18, 2011
Thursday, March 17, 2011
Friday the 18th Wod
Baseball with a Kettlebell
1st base 10 Front Squats with kb
2nd base 20 kb swings
3rd base 15 kb snatches each arm
Home 4 turkish get ups each arm
20 min game, kb push pulls between bases.
1st base 10 Front Squats with kb
2nd base 20 kb swings
3rd base 15 kb snatches each arm
Home 4 turkish get ups each arm
20 min game, kb push pulls between bases.
Wednesday, March 16, 2011
Tuesday, March 15, 2011
Monday, March 14, 2011
Tuesday the 15th Wod
The Bear Complex
7 Reps per round, 5 rounds. 30sec rest between rounds. You can only rest the barbell on your back or thighs if you drop it do 3 burpees. it should be touch and go when touching the ground. so 7 reps unbroken if you let go off bar 3 burpees. in this order clean, front squat, shoulder press, back squat, shoulder press that is one rep.
rx'd 135#
7 Reps per round, 5 rounds. 30sec rest between rounds. You can only rest the barbell on your back or thighs if you drop it do 3 burpees. it should be touch and go when touching the ground. so 7 reps unbroken if you let go off bar 3 burpees. in this order clean, front squat, shoulder press, back squat, shoulder press that is one rep.
rx'd 135#
Sunday, March 13, 2011
Saturday, March 12, 2011
Saturday WOD
"KAREN"
150 WALL BALLS for time!
M=20 lb, W=10 lb
This is a benchmark for the white board..
Very good showing today for "KAREN". I could see the fear in some of y'alls eyes, but you faced it and kicked it out of the box. Y'all all did great work today. This kind of workout keeps the ordinary athletes out of the box and lets the CrossFit athletes bask in the sunshine of accomplishment. Yes you did and don't forget it..This workout and others like it also let us know we are on a journey to be in the best shape of our lives, and HCCF is going to help you get there...
Congrats to everyone today. If you missed today, don't worry because y'all can make it up this coming week. Have a great weekend...
150 WALL BALLS for time!
M=20 lb, W=10 lb
This is a benchmark for the white board..
Very good showing today for "KAREN". I could see the fear in some of y'alls eyes, but you faced it and kicked it out of the box. Y'all all did great work today. This kind of workout keeps the ordinary athletes out of the box and lets the CrossFit athletes bask in the sunshine of accomplishment. Yes you did and don't forget it..This workout and others like it also let us know we are on a journey to be in the best shape of our lives, and HCCF is going to help you get there...
Congrats to everyone today. If you missed today, don't worry because y'all can make it up this coming week. Have a great weekend...
Friday, March 11, 2011
FITNESS MILITIA
Hill Country CrossFit athlete's the revolution is closer. We are the FITNESS MILITIA.
Wednesday, March 9, 2011
Thursdqay 10th Wod
3 RFT
500m Row
50 Wallballs
Hold the bottom position of a push up till a rower becomes available. No the bottom postion isn't laying on the floor.
500m Row
50 Wallballs
Hold the bottom position of a push up till a rower becomes available. No the bottom postion isn't laying on the floor.
Tuesday, March 8, 2011
Wednesday the 9th Wod
5 RFT 25 min cap.
Hang squat clean x 21
Push ups x 21
RX'd 95#
push ups will be performed with a hand release at the bottom.
Hang squat clean x 21
Push ups x 21
RX'd 95#
push ups will be performed with a hand release at the bottom.
Monday, March 7, 2011
Tuesday the 8th Wod
AMRAP 20 MIN.
15 DL 185#
12 Ring Dips
9 DU
If you can't do double unders sub them with tuck jumps.
15 DL 185#
12 Ring Dips
9 DU
If you can't do double unders sub them with tuck jumps.
Chicken Salad w/grapes ($12/2lb)
Spicy Beef Pinwheels, stuffed, wrapped w/bacon and baked..($15/lb)
**Chicken Roulade stuffed with mushrooms and spices, wrapped in prosciutto, baked and sliced ($14/lb)
**Seasoned Turkey Meatballs w/pecans and spinach...($14/lb)
**Egg Squares..eggs w/spinach and green onions, baked and cut into one egg portions...($12/dozen) or ($6/6)
**Pecan Paleo Cookies ($9/dozen)
Chocolate/Coconut OMG! Cookies ($8/dozen)
Almond/Honey OMG! Cookies ($8/dozen)
Chocolate Fudge ($12/dozen)
Muffins $8/dozen
Strawberry/Orange Muffins
Apple/Cinnamon Muffins
Blueberry Muffins
**Blackberry Muffins
Banana Muffins
**Banana/Strawberry Muffins
Chocolate/Almond Butter Muffins
**Chocolate/Coconut/Cranberry Muffins
Spicy Beef Pinwheels, stuffed, wrapped w/bacon and baked..($15/lb)
**Chicken Roulade stuffed with mushrooms and spices, wrapped in prosciutto, baked and sliced ($14/lb)
**Seasoned Turkey Meatballs w/pecans and spinach...($14/lb)
**Egg Squares..eggs w/spinach and green onions, baked and cut into one egg portions...($12/dozen) or ($6/6)
**Pecan Paleo Cookies ($9/dozen)
Chocolate/Coconut OMG! Cookies ($8/dozen)
Almond/Honey OMG! Cookies ($8/dozen)
Chocolate Fudge ($12/dozen)
Muffins $8/dozen
Strawberry/Orange Muffins
Apple/Cinnamon Muffins
Blueberry Muffins
**Blackberry Muffins
Banana Muffins
**Banana/Strawberry Muffins
Chocolate/Almond Butter Muffins
**Chocolate/Coconut/Cranberry Muffins
Monday the 7th Wod
Thruster X 15
400m Run
Thruster X 12
400m Run
Thruster X 9
400m Run
Thruster X 6
400m Run
RX'd male 115# female 65#
400m Run
Thruster X 12
400m Run
Thruster X 9
400m Run
Thruster X 6
400m Run
RX'd male 115# female 65#
Sunday, March 6, 2011
Thursday, March 3, 2011
Friday the 4th Wod
75 Front Squats
Weight to be used will be 75% of your 1 rep max Front Squat.
Everytime you drop the bar you have to run 200m.
Weight to be used will be 75% of your 1 rep max Front Squat.
Everytime you drop the bar you have to run 200m.
SATURDAY MORNING CLASS TIME CHANGE
Class is at:
9:00 am, 9:00 am, 9:00 am, 9:00 am, 9:00 am....
I repeat:::::::::::::::::::::::::::::::::::::::::::::::::::::
Class on Saturdays is now at:
9:00 am, 9:00 am, 9:00 am
9:00 am, 9:00 am, 9:00 am, 9:00 am, 9:00 am....
I repeat:::::::::::::::::::::::::::::::::::::::::::::::::::::
Class on Saturdays is now at:
9:00 am, 9:00 am, 9:00 am
Wednesday, March 2, 2011
Thursday the 3rd Wod
3 RFT
100 ft. Broad Jump
21 Burpees
12 Sit Ups
The broad jump will be performed by having both feet beside eachother for both the jump and landing. Jump 50 feet turn around and come back.
100 ft. Broad Jump
21 Burpees
12 Sit Ups
The broad jump will be performed by having both feet beside eachother for both the jump and landing. Jump 50 feet turn around and come back.
We will be taking an order for foam rollers, anyone interested contact brent 210-279-6890 they will be 25 dollars a piece. They are definitely worth it.
Shoemart has Inov-8 shoes in stock. Just got them in, check them out they are a great CrossFit shoe. Sorry but they don't make the tire drag suck less.
Shoemart has Inov-8 shoes in stock. Just got them in, check them out they are a great CrossFit shoe. Sorry but they don't make the tire drag suck less.
Tire Drag
How about that tire drag? Did everybody like it? Y'all should be feeling that one. There were some questions last night about the WOD. Knees to Elbows was the recommended exercise on the bar, but as always these workouts are scaled. So there was some discrepancy in times. So, yes you will get through the WOD quicker doing a scaled version. The thought is that everyone eventually will get to the recommended exercise. Some quicker than others, but all will get there.
Tuesday, March 1, 2011
New members
I want to take a minute to tell everyone that Brent and I are very happy to see the growth of new members at the box. This reflects just how much our athletes are enjoying CrossFit and its benefits. We both know it is a great program and y'all are showing it by spreading the word. We could not ask for a better group of athletes. Y'all are attentive, inquisitive and eager to push yourselves farther than y'all might have thought possible. To watch one of our athletes strive to learn a movement and succeed is an incredible feeling. I think about something that seems so simple, the air squat. It is a movement that seems easy, but as we all know it is a movement that takes work to perfect.
We have heard nothing but compliments regarding our athletes. Everyone that has come into the box has felt welcome. We all know it takes a huge amount of courage to walk through those doors, but then to participate and give it your all takes this courage to another level. CrossFit is here to stay and it is because of YOU! THE ATHLETES.
Thanks,
Hill Country CrossFit..
We have heard nothing but compliments regarding our athletes. Everyone that has come into the box has felt welcome. We all know it takes a huge amount of courage to walk through those doors, but then to participate and give it your all takes this courage to another level. CrossFit is here to stay and it is because of YOU! THE ATHLETES.
Thanks,
Hill Country CrossFit..
Monday, February 28, 2011
Early Birds & Morning Class
Nice work on the Tabata...I did do it a little different this morning having y'all do a running total. So the total reps and calories are on the glass. Just remember, max intensity is what we are shooting for..
Sunday, February 27, 2011
Soup of the Week: Roasted Turkey and Leek...(32 ounces/12.00)
Chicken Salad w/grapes ($12/2lb)
Spicy Beef Pinwheels, stuffed, wrapped w/bacon and baked..($15/lb)
**Chicken Roulade stuffed with mushrooms and spices, wrapped in prosciutto, baked and sliced ($13/lb)
**Seasoned Turkey Meatballs w/pecans and spinach...($14/lb)
**Egg Squares..eggs w/spinach and green onions, baked and cut into one egg portions...($12/dozen) or ($6/6)
**Pecan Paleo Cookies ($9/dozen)
Chocolate/Coconut OMG! Cookies ($8/dozen)
Almond/Honey OMG! Cookies ($8/dozen)
Chocolate Fudge ($12/dozen)
Muffins $8/dozen
Strawberry/Orange Muffins
Apple/Cinnamon Muffins
Blueberry Muffins
**Blackberry Muffins
Banana Muffins
**Banana/Strawberry Muffins
Chocolate/Almond Butter Muffins
**Chocolate/Coconut/Cranberry Muffins
Chicken Salad w/grapes ($12/2lb)
Spicy Beef Pinwheels, stuffed, wrapped w/bacon and baked..($15/lb)
**Chicken Roulade stuffed with mushrooms and spices, wrapped in prosciutto, baked and sliced ($13/lb)
**Seasoned Turkey Meatballs w/pecans and spinach...($14/lb)
**Egg Squares..eggs w/spinach and green onions, baked and cut into one egg portions...($12/dozen) or ($6/6)
**Pecan Paleo Cookies ($9/dozen)
Chocolate/Coconut OMG! Cookies ($8/dozen)
Almond/Honey OMG! Cookies ($8/dozen)
Chocolate Fudge ($12/dozen)
Muffins $8/dozen
Strawberry/Orange Muffins
Apple/Cinnamon Muffins
Blueberry Muffins
**Blackberry Muffins
Banana Muffins
**Banana/Strawberry Muffins
Chocolate/Almond Butter Muffins
**Chocolate/Coconut/Cranberry Muffins
Saturday, February 26, 2011
Foam Rolling Class
Thanks to all who came out to the box this morning for the FOAM ROLLING CLASS. It was very informative. Big thanks to Miguel Atala, who is a certified Arrosti Therapist in Boerne, for coming out and helping us get through the pain. His office is with Dr. Vela off of main just past the Walgreens, 1201 S. Main St. #114. Miguel provided pamphlets with information and foam rollers to practice on. He even donated two foam rollers to the box.
Brent and I both believe this will benefit the Hill Country CrossFit Athletes. I know I felt better AFTERWARDS!! and I believe Miguel when he says it takes a few weeks to get past the hurt.
Friday, February 25, 2011
Thursday, February 24, 2011
Thursday the 24th Wod
100 Double Unders or 300 Singles
10 Front Squats, 10 Back Squats
75 DU or 225 Singles
10 FS, 10 BS
50 DU or 150 Singles
10 FS, 10 BS
25 DU or 75 Singles
10 FS, 10 BS
RX'd 115#
10 Front Squats, 10 Back Squats
75 DU or 225 Singles
10 FS, 10 BS
50 DU or 150 Singles
10 FS, 10 BS
25 DU or 75 Singles
10 FS, 10 BS
RX'd 115#
Tuesday, February 22, 2011
Monday, February 21, 2011
Tuesday the 22nd Wod
AMRAP 20 MIN.
5 Clean and Jerks
10 Pull ups
15 Wall Balls
135#= cleans,
20#= wallballs
5 Clean and Jerks
10 Pull ups
15 Wall Balls
135#= cleans,
20#= wallballs
Announcement!
Mark your calenders for this Saturday Feb 26, @ 9:30. The Arrosti Theropist is coming to the box. He will bring information regarding the type of treatments that he performs. He will also bring some foam rollers and show us how to use these rollers to stretch and work out soreness. Brent and I both feel this is a great opportunity for the members of the box. We all know about being sore, but we all don't know how to handle it. So if you have a foam roll, bring it and lets get ready to ROLL!.
Monday 2-21-11
Please remember that there will not be a 6 or 7 am class tomorrow(Feb 22). I will be at the Police Academy for training. I will be back in time for the evening classes. Thanks, Ken.
Sunday, February 20, 2011
Monday the 21st Wod
10-9-8-7-6-5-4-3-2-1
Clapping push ups
Ring dips
Box jumps
Every minute on the minute 3 burpees.
Clapping push ups
Ring dips
Box jumps
Every minute on the minute 3 burpees.
Saturday, February 19, 2011
Saturday Morning
Today is the Benchmark workout called "HELEN"
3 (RFT)rounds for time
400m run
21 kettle bell swings RX(M53, W35)
12 pull ups
Y'all did a great job this morning. Thanks for your patience while I figured out how to get everyone going. Some of you have done this WOD before. All who had done it before improved either in time or increase in weight used. I sometimes hear athletes not want to try and go up on their weight because their time will slow down. That is true, but the goal is to try and RX the exercise. So yes at first it may slow your time down, but that wont last long.
3 (RFT)rounds for time
400m run
21 kettle bell swings RX(M53, W35)
12 pull ups
Y'all did a great job this morning. Thanks for your patience while I figured out how to get everyone going. Some of you have done this WOD before. All who had done it before improved either in time or increase in weight used. I sometimes hear athletes not want to try and go up on their weight because their time will slow down. That is true, but the goal is to try and RX the exercise. So yes at first it may slow your time down, but that wont last long.
Friday, February 18, 2011
Thursday the 17th Wod
3 stations - 6 min. each
1. row
2. 5 turkish get ups each arm/ 10 situps
3. 15 boxjumps/ 20 pushups
1. row
2. 5 turkish get ups each arm/ 10 situps
3. 15 boxjumps/ 20 pushups
Tuesday, February 15, 2011
Wednesday the 16th Wod
200m Run
15 Front Squats
400m Run
15-12-9 of SDHP & Push Press
200m Run
135# male
75# female
15 Front Squats
400m Run
15-12-9 of SDHP & Push Press
200m Run
135# male
75# female
Monday, February 14, 2011
Sunday, February 13, 2011
The End of the Challenge
Well today was the end of the 30 day Challenge. Brent and I were pleased to see twelve challengers. I could really feel the energy and excitement to weigh in and check the body fat index. Then came the WOD. Man y'all were getting it...It was very inspirational watching y'all put it all out there. The competition was fierce and no athlete gave up..
We had athletes lift weights that they could not lift 30 days ago. I mean "WOW", you had to see it to believe it. And you will see it because we have video and pictures. We had athletes loose pounds, loose body fat and pant sizes. It was interesting to see that some athletes did not loose a lot of weight, but there body fat went down. It just shows that the scale is not the best way to judge fitness at any level. Brent and I get a kick out of seeing our athletes do things they could not do before.
We use the word athletes because that's what crossfitters are, so that is what y'all are. The two top athletes today were Zach Stinson for the men and Megan Luevano for the ladies. So when you see them, let them know it. This ends our first Hill Country CrossFit Challenge.
There is no time to rest because the next challenge is around the corner..Did someone say 1000 burpees..
We had athletes lift weights that they could not lift 30 days ago. I mean "WOW", you had to see it to believe it. And you will see it because we have video and pictures. We had athletes loose pounds, loose body fat and pant sizes. It was interesting to see that some athletes did not loose a lot of weight, but there body fat went down. It just shows that the scale is not the best way to judge fitness at any level. Brent and I get a kick out of seeing our athletes do things they could not do before.
We use the word athletes because that's what crossfitters are, so that is what y'all are. The two top athletes today were Zach Stinson for the men and Megan Luevano for the ladies. So when you see them, let them know it. This ends our first Hill Country CrossFit Challenge.
There is no time to rest because the next challenge is around the corner..Did someone say 1000 burpees..
Saturday WOD
The Saturday WOD was a Benchmark WOD. This is probably the most famous and infamous WODs in the CrossFit arsenal.
"FRAN"
21-15-9
Thruster M 95lb, W 65lb
Pull ups
It does not sound like much, but don't they all. I have yet to not hear the "That's It" remark. If you doubt this workouts ability to totally drain you then maybe you should as around the box. As far as Saturday, y'all did a great job. To be able to get through the workout is an accomplishment, but to do it to scale, now that is something. Just remember as with any CrossFit workout, there is only one way to go and that is up...The first step is to take the challenge, from there you will not return to the average again..
"FRAN"
21-15-9
Thruster M 95lb, W 65lb
Pull ups
It does not sound like much, but don't they all. I have yet to not hear the "That's It" remark. If you doubt this workouts ability to totally drain you then maybe you should as around the box. As far as Saturday, y'all did a great job. To be able to get through the workout is an accomplishment, but to do it to scale, now that is something. Just remember as with any CrossFit workout, there is only one way to go and that is up...The first step is to take the challenge, from there you will not return to the average again..
Saturday, February 12, 2011
Paleo Food for Purchase Week of Feb. 13th
Soup of the Week: Venison and Vegetable...(32 ounces/12.00)
Chicken Salad w/grapes ($12/2lb)
Beef Pinwheels stuffed with spinach..($15/lb)
Pecan Paleo Cookies ($9/dozen)
Chocolate/Coconut Paleo Cookies ($8/dozen)
Almond/Honey Cookies ($8/dozen)
Chocolate Fudge ($12/dozen)
Muffins $8/dozen
Strawberry/Orange Muffins
Apple/Cinnamon Muffins
Blueberry Muffins
Banana/Nut Muffins
Chocolate Muffins
Chocolate/Almond Butter Muffins
ORDERS IN BY 5PM ON MONDAY.
Chicken Salad w/grapes ($12/2lb)
Beef Pinwheels stuffed with spinach..($15/lb)
Pecan Paleo Cookies ($9/dozen)
Chocolate/Coconut Paleo Cookies ($8/dozen)
Almond/Honey Cookies ($8/dozen)
Chocolate Fudge ($12/dozen)
Muffins $8/dozen
Strawberry/Orange Muffins
Apple/Cinnamon Muffins
Blueberry Muffins
Banana/Nut Muffins
Chocolate Muffins
Chocolate/Almond Butter Muffins
ORDERS IN BY 5PM ON MONDAY.
Thursday, February 10, 2011
Wednesday, February 9, 2011
Thursday the 10th Wod
6 RFT
Overhead lunge, length of gym and back
12 Push press, 115# (75#)
12 Box jumps, 24" (20")
9 Sumo deadlift high-pull, 115#(75#)
Overhead lunge, length of gym and back
12 Push press, 115# (75#)
12 Box jumps, 24" (20")
9 Sumo deadlift high-pull, 115#(75#)
Pack on Top
Congrats go out to Julie and her clan, there home town team won the super bowl this year.
Tuesday, February 8, 2011
End of the Challenge
Well it is almost that time. The end of the 30 day challenge will be this Sunday. We will start the WOD at 3:00 pm. After everyone has done the WOD, Brent and I will compare times and the analysis. We will come up with two top contenders of each. Then we will take a ballet vote from the members that participated. This will reveal the winners of the Challenge.
The point of the challenge was to give y'all a different perspective on how to eat better. I know that Donniece and I learned, eating organic in this day and age is an expensive, time consuming way to eat. No wonder most people don't eat this way. This style of eating is more difficult, but well worth the effort. So, if you can't eat this way all the time, you can at least try and eat this was some of the time.
Keep up the good work! I am looking forward to the next Challenge....
Who likes BURPEES!!!!!?
The point of the challenge was to give y'all a different perspective on how to eat better. I know that Donniece and I learned, eating organic in this day and age is an expensive, time consuming way to eat. No wonder most people don't eat this way. This style of eating is more difficult, but well worth the effort. So, if you can't eat this way all the time, you can at least try and eat this was some of the time.
Keep up the good work! I am looking forward to the next Challenge....
Who likes BURPEES!!!!!?
Monday, February 7, 2011
Tuesday the 8th WoD
3 Min Amrap X 5 Rounds
5 Snatches
7 Knees to Elbows
1 Min rest between rounds
95# male
65# female
5 Snatches
7 Knees to Elbows
1 Min rest between rounds
95# male
65# female
Saturday, February 5, 2011
Saturday morning class
Max Deadlifts
nice showing today on the deadlift work. Y'all really paid attention and used proper form.
Chris J. : 355 lbs
Keri L. : 205 lbs
Jen M. : 195 lbs
Laura R.: 135 lbs
Andrea: 135 lbs, Jen brought Andrea in today to check out the workout. It was nice to have you at the workout today. Come again and try another one.
Naomi: 95 lbs
Val: 65 lbs
again, great job
nice showing today on the deadlift work. Y'all really paid attention and used proper form.
Chris J. : 355 lbs
Keri L. : 205 lbs
Jen M. : 195 lbs
Laura R.: 135 lbs
Andrea: 135 lbs, Jen brought Andrea in today to check out the workout. It was nice to have you at the workout today. Come again and try another one.
Naomi: 95 lbs
Val: 65 lbs
again, great job
Paleo Food for Purchase
I have met a lady who make's and sells paleo inspired food. If you would like to order any of the following, let me know what you want and I'll order it for you. Here is this week's menu. Order's in by 5pm Monday please will be delivered Wed. Hope do to this every week.
Soup of the Week: Chicken with spinach and mushrooms...(32 ounces/12.00)
Chicken Salad w/grapes ($12/2lb)
Beef Pinwheels stuffed with spinach..($16/lb)
**Roasted Shrimp Salad..roasted shrimp, cucumbsers, dill, lemon, etc...($15/lb)
Pecan Paleo Cookies ($9/dozen)
Chocolate/Coconut Paleo Cookies ($8/dozen)
Almond/Honey Cookies ($8/dozen)
Muffins are $8/dozen
Strawberry/Orange Muffins
Apple/Cinnamon Muffins
Blueberry Muffins
Banana/Nut Muffins
Chocolate Muffins
Chocolate/Almond Butter Muffins
Soup of the Week: Chicken with spinach and mushrooms...(32 ounces/12.00)
Chicken Salad w/grapes ($12/2lb)
Beef Pinwheels stuffed with spinach..($16/lb)
**Roasted Shrimp Salad..roasted shrimp, cucumbsers, dill, lemon, etc...($15/lb)
Pecan Paleo Cookies ($9/dozen)
Chocolate/Coconut Paleo Cookies ($8/dozen)
Almond/Honey Cookies ($8/dozen)
Muffins are $8/dozen
Strawberry/Orange Muffins
Apple/Cinnamon Muffins
Blueberry Muffins
Banana/Nut Muffins
Chocolate Muffins
Chocolate/Almond Butter Muffins
Thursday, February 3, 2011
Friday the 4th Wod
20-15-10
Burpees
Thrusters
Box Jumps
male 95#
female 65#
awesome work this morning. Sorry about the 6 and 7 am cancel. Nice to see all the happy faces today. I will post the video as soon as I can. Y'all will definitely be about to check out form and thruster depth. Greg glad to have you back from southern Sudan. Michelle thanks for joining us. Naomi, we appreciate the heads up on traffic.
Burpees
Thrusters
Box Jumps
male 95#
female 65#
awesome work this morning. Sorry about the 6 and 7 am cancel. Nice to see all the happy faces today. I will post the video as soon as I can. Y'all will definitely be about to check out form and thruster depth. Greg glad to have you back from southern Sudan. Michelle thanks for joining us. Naomi, we appreciate the heads up on traffic.
Thursday. 2-3-11
20. Pullups. 20. Wallball
15. Pullups. 25. Wallball
10. Pullups. 30. Wallball
5. Pullups. 35. Wallball
15. Pullups. 25. Wallball
10. Pullups. 30. Wallball
5. Pullups. 35. Wallball
Tuesday, February 1, 2011
Wednesday the 2nd Wod
20 min Amrap
5 manmakers
10 Box jumps
15 sit ups
(yes, girls can do the man makers, and NO! they will not give you a hairy chest)
5 manmakers
10 Box jumps
15 sit ups
(yes, girls can do the man makers, and NO! they will not give you a hairy chest)
Monday, January 31, 2011
Tuesday the 1st Wod
10 RFT
10 squats
10 kb swings
10 box jumps
squats will be in the racks 155lb for male 75lb for female.
10 squats
10 kb swings
10 box jumps
squats will be in the racks 155lb for male 75lb for female.
Friday, January 28, 2011
Saturday the 29th Wod
Buy-in
Handstand walk the length of the gym and back.
Wod
4 RFT
400m Run
50 squats
In order to start the workout you first have to do the handstand walk after completion the wod will begin.
sorry meg. we might let you get away with this one.
Great job this morning. We had a guest from Comal CrossFit (Jason), very nice to meet you. We also had Lori and Leah at the class this morning participating and checking it out. Y'all were awesome. The rest of you guys as usual were putting it down and picking it up.
Estevan and Eileen came in at 9 for their baseline. They worked very hard and were able to get a taste of CrossFit. They liked it and signed up for the month. Brent and I look forward to training with y'all.
Handstand walk the length of the gym and back.
Wod
4 RFT
400m Run
50 squats
In order to start the workout you first have to do the handstand walk after completion the wod will begin.
sorry meg. we might let you get away with this one.
Great job this morning. We had a guest from Comal CrossFit (Jason), very nice to meet you. We also had Lori and Leah at the class this morning participating and checking it out. Y'all were awesome. The rest of you guys as usual were putting it down and picking it up.
Estevan and Eileen came in at 9 for their baseline. They worked very hard and were able to get a taste of CrossFit. They liked it and signed up for the month. Brent and I look forward to training with y'all.
This a Good Read.
10 Tips For Success For The Crossfit Newbie
By larrypalazzolo, on January 27th, 2011
Stepping into a Crossfit gym for the first time can be a bit intimidating and overwhelming.
You might see a bunch of half-naked hard bodies showing off their ink and abs, ripping out butterfly kip after butterfly kip. You might ask yourself, “Is that person having a seizure or doing pull-ups? What’s with all the Chuck Taylors? Do they get a group rate? What’s with the guy in the corner wearing only sweatpants, shirt off, all tatted up and muttering to himself? Is he on a work-release program?” Fear not newbie; these people won’t bite. They’re actually pretty darn friendly and overly supportive once you get to know them. It can be a lot to take in at first glance, especially if you’ve had limited exposure to Crossfit prior to stepping into a box. But don’t worry; we’ve got your back. The following are 10 things to keep in mind as you begin your Crossfit journey.
1.) You’re Competing Against Yourself, Not Others
When it comes time to throw down in a wod, don’t feel like you have to do everything RX’d or be able to complete 20 rounds of Cindy right off the bat. Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Start light, get your form down, and don’t worry about the mother of three who is deadlifting 250 as you struggle with the bar. Chase your own capacity before chasing the person next to you. Which brings me to my next point…
2.) Don’t Be Too Proud To Scale
Sing it with me now:
Ain’t too proud to scale, sweet darling.
Please don’t leave the wod. Don’t you go.
Ain’t too proud to scale, baby baby.
Please don’t leave the wod. Don’t you go.
Tony Budding (of Crossfit HQ) describes scaling as another form of programming. Scaling is such an individualized topic that it’s hard to make sweeping generalized statements. You have to know your own body and its limits. But most importantly, there’s no substitute for common sense.
3.) What You Eat Is More Important Than What You Lift
Nutrition is the key to every aspect of your life. It affects your energy levels, your recovery, and your overall defense against disease. To quote the late Jack Lalanne, “You put junk in, junk comes out. You put good in, good comes out.” When you’re first starting out, the quality of your food is far more important than the quantity. Call it whatever you want: Paleo, Primal, Hunter-Gatherer, Pretentious D-Bag Diet; just eat clean. If you’re eating as clean as possible, you don’t even need to worry about the quantity. You are a Ferrari. You wouldn’t put regular unleaded fuel in a Ferrari, would you?
4.) Don’t Be Afraid To Ask For Clarification, Over and Over and Over Again
It’s your time, money, and most importantly, health. If you don’t fully understand something, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the kip, squat, deadlift, or any of the olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.
5.) Crossfit Isn’t Everything
Crossfit is a strength and conditioning program that focuses on building general physical preparedness (GPP). It is quickly evolving into a sport of its own, but that doesn’t mean that it has to be your sport or your lifeblood. I Crossfit so that I can do whatever I want: Go out, play sports, learn new things. Having that GPP allows me to take on new challenges. Crossfit is not my life. I Crossfit so that I can have a life…and be awesome at it.
6.) It Doesn’t Get Easier, It Just Sucks Less
The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these aspects, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability. Soon, you’ll come to love the beatdowns. Much like Kevin Bacon in Animal House, you’ll be screaming, “Thank you sir! May I have another?” Well, maybe not. But you get the point.
7.) You Won’t PR Every Day
Don’t mistake intensity for hard work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through hard work. Intensity and hard work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day? That’s fine; scale the weights and/or rounds or time domain back. Something is better than nothing.
8.) Have Fun
Let’s face it, some of the workouts are not fun. Frankly, some of them just plain suck. I’m looking at you, Hero wods. But when it’s over, you feel a sense of accomplishment and maybe a little queasy. You shouldn’t be pissed that you didn’t get as many reps as the person next to you. Don’t take yourself too seriously. Smile. Laugh. Introduce yourself to people you don’t know. If you’re not having fun, why are you here? Do you enjoy your overall time spent at the gym? Do you enjoy the people, the community, the knowledge and support that it provides? If so, then don’t be too concerned with your competitive nature until you have a strong grasp on the 9 Foundational Movements.
The things you’ll learn in a Crossfit gym are fun: gymnastics, olympic lifts, new swear words (see: Mary Martin). You can’t do this stuff in a globo gym. The attitude is different too; no one is going to get in your face and cheer you on as you knock out those last five minutes on the elliptical. And the feeling you’ll have the first time you get an unassisted dead hang pull-up or full squat snatch is an amazing sense of power and accomplishment.
9.) You Are All Firebreathers
The term “Firebreather” comes from Crossfit legend and bad ass Greg Amundson, and he defines it as such:
Firebreather –Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.
You don’t have to be an “elite” Crossfitter to embody the essence of a true Firebreather. It’s not your Fran time, it’s the spirit you bring to Fran that makes you a Firebreather. Don’t forget that.
10.) Respect Rest and Recovery
Too many newbies (and even those of us who have been doing this a while) get caught up in overtraining. Don’t be afraid to schedule in a deload day once per week, or a deload week every 4-6 weeks where you cut the weight, rounds, and intensity in half. You have to think about this from a longevity standpoint. If you’re killing yourself every time you step foot in the gym, week after week, month after month, year after year, you’re going to eventually break down. You need to respect your time outside of the gym. There’s an old weightlifting adage that goes something like: “You don’t get bigger and stronger from lifting weights, you get bigger and stronger from recovering from lifting weights.”
Proper nutrition, hydration and sleep all play their part in recovery, but you also need to listen to your body. If you continuously beat yourself down, you’re going to get hurt, injured or worse. Stay on top of your mobility work. If you haven’t done so yet, pay a daily visit to Kelly Starrett’s MobilityWOD. The information there is invaluable.
So, what now? You’ve signed up for the Elements class. You’re about to start eating like a caveman. And your vocabulary will soon include words like burpee, thruster, and snatch. Welcome to Crossfit Delaware Valley. Have you tried the Kool-Aid? Don’t worry, it’s Paleo.
By larrypalazzolo, on January 27th, 2011
Stepping into a Crossfit gym for the first time can be a bit intimidating and overwhelming.
You might see a bunch of half-naked hard bodies showing off their ink and abs, ripping out butterfly kip after butterfly kip. You might ask yourself, “Is that person having a seizure or doing pull-ups? What’s with all the Chuck Taylors? Do they get a group rate? What’s with the guy in the corner wearing only sweatpants, shirt off, all tatted up and muttering to himself? Is he on a work-release program?” Fear not newbie; these people won’t bite. They’re actually pretty darn friendly and overly supportive once you get to know them. It can be a lot to take in at first glance, especially if you’ve had limited exposure to Crossfit prior to stepping into a box. But don’t worry; we’ve got your back. The following are 10 things to keep in mind as you begin your Crossfit journey.
1.) You’re Competing Against Yourself, Not Others
When it comes time to throw down in a wod, don’t feel like you have to do everything RX’d or be able to complete 20 rounds of Cindy right off the bat. Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Start light, get your form down, and don’t worry about the mother of three who is deadlifting 250 as you struggle with the bar. Chase your own capacity before chasing the person next to you. Which brings me to my next point…
2.) Don’t Be Too Proud To Scale
Sing it with me now:
Ain’t too proud to scale, sweet darling.
Please don’t leave the wod. Don’t you go.
Ain’t too proud to scale, baby baby.
Please don’t leave the wod. Don’t you go.
Tony Budding (of Crossfit HQ) describes scaling as another form of programming. Scaling is such an individualized topic that it’s hard to make sweeping generalized statements. You have to know your own body and its limits. But most importantly, there’s no substitute for common sense.
3.) What You Eat Is More Important Than What You Lift
Nutrition is the key to every aspect of your life. It affects your energy levels, your recovery, and your overall defense against disease. To quote the late Jack Lalanne, “You put junk in, junk comes out. You put good in, good comes out.” When you’re first starting out, the quality of your food is far more important than the quantity. Call it whatever you want: Paleo, Primal, Hunter-Gatherer, Pretentious D-Bag Diet; just eat clean. If you’re eating as clean as possible, you don’t even need to worry about the quantity. You are a Ferrari. You wouldn’t put regular unleaded fuel in a Ferrari, would you?
4.) Don’t Be Afraid To Ask For Clarification, Over and Over and Over Again
It’s your time, money, and most importantly, health. If you don’t fully understand something, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the kip, squat, deadlift, or any of the olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.
5.) Crossfit Isn’t Everything
Crossfit is a strength and conditioning program that focuses on building general physical preparedness (GPP). It is quickly evolving into a sport of its own, but that doesn’t mean that it has to be your sport or your lifeblood. I Crossfit so that I can do whatever I want: Go out, play sports, learn new things. Having that GPP allows me to take on new challenges. Crossfit is not my life. I Crossfit so that I can have a life…and be awesome at it.
6.) It Doesn’t Get Easier, It Just Sucks Less
The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these aspects, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability. Soon, you’ll come to love the beatdowns. Much like Kevin Bacon in Animal House, you’ll be screaming, “Thank you sir! May I have another?” Well, maybe not. But you get the point.
7.) You Won’t PR Every Day
Don’t mistake intensity for hard work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through hard work. Intensity and hard work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day? That’s fine; scale the weights and/or rounds or time domain back. Something is better than nothing.
8.) Have Fun
Let’s face it, some of the workouts are not fun. Frankly, some of them just plain suck. I’m looking at you, Hero wods. But when it’s over, you feel a sense of accomplishment and maybe a little queasy. You shouldn’t be pissed that you didn’t get as many reps as the person next to you. Don’t take yourself too seriously. Smile. Laugh. Introduce yourself to people you don’t know. If you’re not having fun, why are you here? Do you enjoy your overall time spent at the gym? Do you enjoy the people, the community, the knowledge and support that it provides? If so, then don’t be too concerned with your competitive nature until you have a strong grasp on the 9 Foundational Movements.
The things you’ll learn in a Crossfit gym are fun: gymnastics, olympic lifts, new swear words (see: Mary Martin). You can’t do this stuff in a globo gym. The attitude is different too; no one is going to get in your face and cheer you on as you knock out those last five minutes on the elliptical. And the feeling you’ll have the first time you get an unassisted dead hang pull-up or full squat snatch is an amazing sense of power and accomplishment.
9.) You Are All Firebreathers
The term “Firebreather” comes from Crossfit legend and bad ass Greg Amundson, and he defines it as such:
Firebreather –Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.
You don’t have to be an “elite” Crossfitter to embody the essence of a true Firebreather. It’s not your Fran time, it’s the spirit you bring to Fran that makes you a Firebreather. Don’t forget that.
10.) Respect Rest and Recovery
Too many newbies (and even those of us who have been doing this a while) get caught up in overtraining. Don’t be afraid to schedule in a deload day once per week, or a deload week every 4-6 weeks where you cut the weight, rounds, and intensity in half. You have to think about this from a longevity standpoint. If you’re killing yourself every time you step foot in the gym, week after week, month after month, year after year, you’re going to eventually break down. You need to respect your time outside of the gym. There’s an old weightlifting adage that goes something like: “You don’t get bigger and stronger from lifting weights, you get bigger and stronger from recovering from lifting weights.”
Proper nutrition, hydration and sleep all play their part in recovery, but you also need to listen to your body. If you continuously beat yourself down, you’re going to get hurt, injured or worse. Stay on top of your mobility work. If you haven’t done so yet, pay a daily visit to Kelly Starrett’s MobilityWOD. The information there is invaluable.
So, what now? You’ve signed up for the Elements class. You’re about to start eating like a caveman. And your vocabulary will soon include words like burpee, thruster, and snatch. Welcome to Crossfit Delaware Valley. Have you tried the Kool-Aid? Don’t worry, it’s Paleo.
Friday the 28th Wod
5 RFT
30 wallballs
6 clean and jerks
rxd 135 for the c and j's and 20lbs for the wallballs.
I would like to thank the members from Comal CrossFit, that came to Wod at our box while they move into a new one. Tommy says he has a great crew and I can see why. Keep up the good work and come back any time.
30 wallballs
6 clean and jerks
rxd 135 for the c and j's and 20lbs for the wallballs.
I would like to thank the members from Comal CrossFit, that came to Wod at our box while they move into a new one. Tommy says he has a great crew and I can see why. Keep up the good work and come back any time.
Wednesday, January 26, 2011
Thursday the 27th Wod
7 RFT
100m run
8 Turkish Get Ups/ each arm
16 Box Jumps
Our friends from Comal CrossFit will be coming by for a workout at 10am and 630pm. Make them feel welcome. Keep up the good work.
100m run
8 Turkish Get Ups/ each arm
16 Box Jumps
Our friends from Comal CrossFit will be coming by for a workout at 10am and 630pm. Make them feel welcome. Keep up the good work.
Wednesday
Is this Richard Simmons or Chach?
Bruce doing his birthday burpees and loving every minute of it..
Tuesday, January 25, 2011
Monday, January 24, 2011
Tuesday the 25th Wod
400m run
21 push press
400m run
18 push press
400m run
15 push pree
400m run
12 push press
Rxd 115 male
Rxd 75 female
21 push press
400m run
18 push press
400m run
15 push pree
400m run
12 push press
Rxd 115 male
Rxd 75 female
Sunday, January 23, 2011
Saturday, January 22, 2011
So how are you doing on the challenge? I hope everyone is doing great! We know that people are extremely busy now a days, and getting a good breakfast in might seem daunting sometime. We have come up with some quick and easy ways to get your day started fast!
Mini egg quiche
Ingredients:
18 eggs
6oz diced ham
1cup of chopped mushrooms
1cup of tomatoes
2/3cup of chopped onion
4cups of shredded spinach
2 cupcake pans
Mrs. Dash seasoning
Preparation:
Pre-heat the oven to 350F. Mix all of the veggies in a bowl chopped, or use a food processor. When mixed together, then add to the eggs and ham. Add the shredded spinach to the mix.
Spray the cupcake pans with non-stick spray. Spoon a 1/4cup of the mix into each cupcake hole in the pans. Place in the oven and cook for 20 minutes.
Paleo pancakes
Ingredients:
3/4cup of apple sauce
1/4cup of almond butter
4 eggs
1tsp Vanilla extract
1tsp of cinnamon
1Tbs of Coconut oil
Preparation:
Mix all of the ingredients in a bowl. Use a flat skillet pan to cook the pancakes. Heat the pan with coconut oil, then pour 1oz of the mix to make one pancake. Not to worry, they will expand and become a little larger. Cook on both sides for 3 to 4 minutes and viola! You have yourself a tasty little cake. This mix will make 16 pancakes. Per pancake you will have. Top will some yummy fresh fruit, or make a compote with blueberries.
Mini egg quiche
Ingredients:
18 eggs
6oz diced ham
1cup of chopped mushrooms
1cup of tomatoes
2/3cup of chopped onion
4cups of shredded spinach
2 cupcake pans
Mrs. Dash seasoning
Preparation:
Pre-heat the oven to 350F. Mix all of the veggies in a bowl chopped, or use a food processor. When mixed together, then add to the eggs and ham. Add the shredded spinach to the mix.
Spray the cupcake pans with non-stick spray. Spoon a 1/4cup of the mix into each cupcake hole in the pans. Place in the oven and cook for 20 minutes.
Paleo pancakes
Ingredients:
3/4cup of apple sauce
1/4cup of almond butter
4 eggs
1tsp Vanilla extract
1tsp of cinnamon
1Tbs of Coconut oil
Preparation:
Mix all of the ingredients in a bowl. Use a flat skillet pan to cook the pancakes. Heat the pan with coconut oil, then pour 1oz of the mix to make one pancake. Not to worry, they will expand and become a little larger. Cook on both sides for 3 to 4 minutes and viola! You have yourself a tasty little cake. This mix will make 16 pancakes. Per pancake you will have. Top will some yummy fresh fruit, or make a compote with blueberries.
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