Wednesday, March 31, 2010
Todays WOD
HCCF
warmup
20 min amrap
5 pullups
10 pushups
15 situps
50 yd Med Ball carry
The weather was perfect this morning. Tanya, Lauren and Carol, ya'll did good work today. Ya'lls form was good, and the intensity was up. Everyone needs to watch their sugar intake. Just by not adding sugar to already sweetened products really helps.
warmup
20 min amrap
5 pullups
10 pushups
15 situps
50 yd Med Ball carry
The weather was perfect this morning. Tanya, Lauren and Carol, ya'll did good work today. Ya'lls form was good, and the intensity was up. Everyone needs to watch their sugar intake. Just by not adding sugar to already sweetened products really helps.
Tuesday, March 30, 2010
Todays WOD
HCCF Warm up
6 rounds for time
200m run
10 pullups
15 dumbbell cleans
Ya'll did a great job learning the dumbbell cleans. Keep up the good work.
6 rounds for time
200m run
10 pullups
15 dumbbell cleans
Ya'll did a great job learning the dumbbell cleans. Keep up the good work.
Monday, March 29, 2010
WOD
HCCF Warm up
20 min AMRAP
5 burpees
10 KB swings 15lb
15 PVC presses for speed
Ya'll did a great job with the workout this morning. That PVC gets heavy. Hey Carol, we were thinking about you.:)C ya'll in the morning.
20 min AMRAP
5 burpees
10 KB swings 15lb
15 PVC presses for speed
Ya'll did a great job with the workout this morning. That PVC gets heavy. Hey Carol, we were thinking about you.:)C ya'll in the morning.
Sunday, March 28, 2010
Saturday, March 27, 2010
WOD
3 Rounds 1 min rest after every round
1 min rope whips
1 min kb swings
1 min row
1 min box jobs
1 min wall balls
1 min rope whips
1 min kb swings
1 min row
1 min box jobs
1 min wall balls
Friday, March 26, 2010
No class today
Just because there is no class doesn't mean no workout. You can do this wod at home.
3 rds
50 airsquats
40 situps
30 pushups
20 walking lunges
3 rds
50 airsquats
40 situps
30 pushups
20 walking lunges
Thursday, March 25, 2010
Wednesday, March 24, 2010
WOD
Tabata Anything, work 20 sec, rest 10 sec
exercises:
8 rds rope whips
8 rds KB 15 lb
8 rds AB Mat sit ups
8 rds air squats
This mornings Early Bird crew knocked it out. Ya'll did a great job. Remember Intensity is the key. See ya'll on Monday for some more fun.
exercises:
8 rds rope whips
8 rds KB 15 lb
8 rds AB Mat sit ups
8 rds air squats
This mornings Early Bird crew knocked it out. Ya'll did a great job. Remember Intensity is the key. See ya'll on Monday for some more fun.
Tuesday, March 23, 2010
WOD
20 min AMRAP
400m run
5 pullups
10 pushups
Carrie, Carol and Lauren ya'll had really good intensity on this one. Lauren you almost caught Carol. Carrie your form is looking good, great effort.
400m run
5 pullups
10 pushups
Carrie, Carol and Lauren ya'll had really good intensity on this one. Lauren you almost caught Carol. Carrie your form is looking good, great effort.
Monday, March 22, 2010
Sunday, March 21, 2010
Friday, March 19, 2010
Thursday, March 18, 2010
Wednesday, March 17, 2010
Early Birds
We have 4 athletes that come to the 6am early bird class they are Carrie, Carol, Lauren and Tanya(welcome tanya). I hope that they are realizing that CrossFit isn't your average workout, CrossFit is used by UFC Fighters, Moms, Firefighters, Police and too many Special Force units to list. You guys should truly think of yourself as athletes, cause CrossFit is the sport of fitness. I look forward to coaching you guys and getting to know each of you, cause this isn't just a gym it's a community where everyone is here for everyone. I heard you guys had an awesome workout this morning, I hope you guys love burpees as much as I do. ;)
Tuesday, March 16, 2010
Monday, March 15, 2010
Baseline Battle
Awesome job today to our 2 new athletes Carol and Laura they did awesome on there baselines this morning. Also great job to Carrie and Donniece for not backing down to CINDY.
Sunday, March 14, 2010
I'm Still Alive
Hey guys sorry for the lack of posts but I've been up in Austin this weekend competing in the CrossFit game sectionals. It was 2 days and 3 wods it was tiring but
awesome, I finished 48th out of 135 males so i'm pleased. My goal was top 50 and I made it. I highly recommend this competition for anyone you wants to be inspired, there where a lot of people who just didn't have it in them but they never quit. They went until time was called and that is what CrossFit is all about. Here's a picture of me during the second wod.
Friday, March 12, 2010
Thursday, March 11, 2010
Wednesday, March 10, 2010
Tuesday, March 9, 2010
Welcome Carrie
Congratulations goes out to carrie for doing a awesome job on her baseline today. Welcome to the Hill Country CrossFit family, honoured to have you as a part of our team. Look forward to working with you.
Monday, March 8, 2010
Sunday, March 7, 2010
Saturday, March 6, 2010
Thanks
Just want to thank Tommy and his crew from Comal CrossFit(Hope,Susan,Mike) for coming out and putting on a good show thanks guys. Gene you did awesome on the baseline hope to get ya back. Thanks to Naomi for representing Hill Country CrossFit.
WOD
Filthy Fifty
1 Round for time
50 Box Jump, 24 inch box
50 Jumping Pull-ups
50 KB Swings, 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45 lbs
50 Back Extensions
50 Wallballs, 20/14 lbs ball
50 Burpees
50 Double Unders
1 Round for time
50 Box Jump, 24 inch box
50 Jumping Pull-ups
50 KB Swings, 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45 lbs
50 Back Extensions
50 Wallballs, 20/14 lbs ball
50 Burpees
50 Double Unders
Friday, March 5, 2010
Thursday, March 4, 2010
Wednesday, March 3, 2010
Good Job
CrossFit Demo
Hey guys this saturday the 6th of March our friends from Comal CrossFit (in Spring Branch, TX), will be coming to visit our box and do a WOD (workout of the day) with us. So any interested or curious people that don't really understand what we are doing, come check us out and see first hand what this life changing program is all about. any questions you can contact ken or myself our info is on www.hillcountrycrossfit.com. If you are interested you can do your free baseline.
Tuesday, March 2, 2010
Athlete Profile
Naomi has been doing CrossFit for a couple of months, then the holidays came and then i was moving the gym to Boerne. So she has had a little bit of a break, but the first day it opened naomi was ready to get back into it. We did her baseline and she did awesome Congrats Naomi on a WOD well done.
Sorry this video isn't quite movie quality, the camera runs on good looks so it doesn't last too long when I'm using it. i will be upgrading the camera soon so bear with us.
Sorry this video isn't quite movie quality, the camera runs on good looks so it doesn't last too long when I'm using it. i will be upgrading the camera soon so bear with us.
naomi from hillcountrycrossfit on Vimeo.
Monday, March 1, 2010
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