Crazy Canuck

Here is what my dad woke up to this morning, and you thought it was just about may.

Good Job

I would like to send out a thank you to our 10am class, you guys never cease to amaze me. You always give it a 100%. Val you are starting the transformation from someone who just workouts to a crossfit athlete, your intensity has gone through the roof these last couple of days keep it up. It makes my job very rewarding to see progress like this, keep it up.

Early Birds

Ya'll really got after it today. I was very happy with the effort and form you guys were using. Making sure your form is good is a constant thought. Practing good form is done on every lift. Ya'll really stepped it up and it was nice to watch. Tanya, I am beginning to think you are sandbagging:)

Carol, Carrie, Lauren (gets best dressed today), Andrew nice 4 rds. Tanya I have you for three, but you performed three extra rds of rows. That was my fault and I will do a better job of explaining.

04-29-2010

HCCF Warm up

20 min amrap

400m run (Carol row, maybe even Carrie)
10 Deadlift
15 pushups

HCCF Cool down

04-28-2010

Early Birds:

HCCF Warm up

2000m row

rotate

Hose drag 25'
5 push press 45lb bar (yes, I said the 45lb bar)
10 14" box jumps
15 abmat situps

HCCF cool down

Great job this morning, good form on the rows. Carol hope you get to feeling better, missed you today.

04-28-2010

There is a new class in town and its the 6:30pm class. Kevin, Travis, Andrew and Travis' guest Doyle. That was a good workout. Yall did give up and Andrew great push. We will ramp it up after a few sessions of learning the movements and understanding the exercises. Travis I did not know you could do some of those pullups and ring dips unassisted. Sounds like a sandbagger. Kevin awesome job, tell Ryan those were really good box jumps. Doyle great effort, you are welcome back anytime.

Evening class WOD:
50'hose drag
10 ring dips box assisted
15 box jumps 14"
5 pullups green band

Times: Kevin 9:12; Doyle 10:13; Travis 10:55; Andrew 13:10

04-27-2010

HCCF Warm up

20 min AMRAP

10 pullups
15 wallballs
150 jump rope

Great job, Lauren (6 rds), Carrie (5 rds) and Tanya (4 rds)

Welcome back Carol (5 rds), that was alot of upper body today.

10 pullups
15 pushups
60 sec count l-sits/situps

04-26-2010

HCCF Warmup

20 min amrap

5 burpees
10 front squats
100 yrd med ball carry

HCCF Cool down

I would like to welcome Andrew to the Early Birds. He will be joining us twice a week. Glad to have you at the box. That was a tough workout for a Monday, but ya'll pushed through it.

Lauren had 9 rds
Andrew had 7 rds

Carrie we missed you, and Tanya we are going to have to do something about that alarm clock. Carol we hope your ankle gets better and you can get back to it.

04-25-2010

REST DAY

remember rest is just as important as the workout. Listen to your body.

04-24-2010

REST DAY

Pay attention to ur food intake, this a big part of making gains.

04-22-2010

HCCF Warm up

"Team WOD"

200m run
10 lb wallball
situps


Early Birds ya'll did and excellent job this morning. Ya'll were focused and pushing through it.

Guys Night

Tonight Hill Country CrossFit had there first guy's night workout, and it could not have been any better. We had three new guys to our gym, come out and they represented really well. We had Kevin, Andrew, and Travis you guys did awesome really proud of you three. Hope they enjoyed it, look forward to seeing you guys again. Awesome work.

04-22-2010

HCCF Warmup

2500m row

continue the exercises until the last rower finishes, if you finish first then you
get a little rest.

5 assisted ring dips
7 barbell roll outs
10 kettle bell 15 lb
12 walkouts w/pushup

Lauren and Tanya,3 rds, Carol and Lauren, 4 rounds

Nice job with the new exercises, I know those dips are tough, but it is all about working up to doing ring dips without assistant. The rings are used because they add another element to the workout. You have to stablize yourself while doing the dips. If you are using just a dip bar, then you are isolating and in crossFit we don't isolate.

04-21-2010

HCCF Warm up

Skill work; deadlift, hanging clean

Lauren & Carol

20 min Amrap
- 5 deadlift 45lb
-10 burpees
-15 pullups green bands

Lauren 6 rds, Carol 7 rds

Carrie
- 500m row
-15 pullups green band
-25 press 20lb bar

Carrie 3 rds

Tanya, hope your hubby feels better. C U Tomorrow

Ya'lls intensity was really good today.

04-20-2010

HCCF Warm up

100 airsquats
10 pushups
75 airsquats
20 pushups
50 airsquats
30 pushups
25 airsquats
40 pushups

HCCF Cool down

Tanya: 14:15
Lauren: 14:17
Carol: 14:18

Carrie: 10 min row 35 s/m, then 10 min amrap 5 ring rows, 10 pushups, 15 situps
7 rds in the amrap, great job

"Helen"

Ya'll had good times today:

Early Birds

Lauren: 10:42 15 lb kettle bell green band
Carol: 10:53 15 lb kettle bell blue band
Tanya: 12:40 15 lb dumbbell green band

Mid Morning

Donniece: 10:29 25 lb kettle bell blue band
Naomi: knocked 1:40 off her previous time
Valerie: 13:10 15 lb kettle bell, ring rows, rower

That was great work today. We are slowly filling in the Benchmark board.

04-19-2010

HCCF Warm up

Skill work:
handstand pushups

WOD: Helen (benchmark)

3 rds

400m run
21 kb swings 15 lb
12 pullups

Free Community Workout (Fight Gone Bad)

Everyone who showed up today you guys did awesome. There will be more videos to come from Ken.

Free Community Workout (Fight Gone Bad) from hillcountrycrossfit on Vimeo.

04-16-2010

HCCF Warm up

Rotation:

10 min of rowing at 33 s/m (strokes per minute)

rotate to:

10 min amrap of
5 burpees
10 SDHP 18lb/25lb
15 ball slams 9lb/12lb

04-15-2010

HCCF Warm up

50 box jumps 14"
50 jumping pullups
50 KB Swings 15lb
50 walking lunges
50 push press 20lb bar
50 air squats
50 wall ball 9 lb
50 pass throughs

HCCF Cool down

Ya'lls form is really improving. Ya'lls intensity is up. Good intensity creates good results. Times:

-Lauren: 20:07
-Carrie: 23:48
-Tanya: 25:08

Yesterdays Mid Morning Class; had seven exercises, instead of air squats ya'll had supermans and no pass throughs. Times:

-Donniece: 12:23
-Naomi: 14:43

Great job, keep up the hard work.

04-14-2010

HCCF Warm up

"Baseball"

Hey Brent, Thanks for the fun WOD this morning. The Early Birds really liked it.
results:
Carol and Lauren: 5 homeruns
Tanya and Carrie: 4 homeruns

And from the midmorning class:
results:
Donniece: 7 homeruns
Naomi: 6 homeruns

Great job, keep up the hard work, because it is going to payoff.

Early Birds

Way to go this morning. That rower can get tough, but ya'll pushed through it.
Hope you feel better Tanya, c u in the morning. Carol and Lauren put in 5 full rounds.

04-13-2010

HCCF Warm up

20 min AMRAP

500m row

20 wallball

HCCF Cool down

CrossFit Nutrition

04-12-2010

Ya'll did a great job this morning. Times on "Angie"

-Lauren(16:53)
-Carol (17:10)
-Tanya (19:18)

Hey Carrie, missed you this morning.

04-12-2010

HCCF Warm up

Skill work

"Angie"

100 pullups
100 pushups
100 situps
100 air squats

20 min time limit

HCCF Cool down

Don't do this

4-09-2010

HCCF Warm up

10 meter sprints: run 10 meters in the 1st minute. Add 10 meters every minute until u can't run the distance in the time provided.

Then, 21, 15, 9

jumping pullups
SDHP. 15lb KB
wall ball. 8 lb - 10 lb

Lauren, Carol and Tanya nice way to finish the week. Have a great weekend.

Valerie, u stuck with the workout today. Even when u felt like stopping.
Way to go. C u next week

04-08-2010

HCCF Warm up

Skill Work:
-press
-push press
-push jerk

WOD:
-Deck of Cards- go through deck once for two people.
Clubs= pushups
Diamonds=burpees
Spades= air squats
Hearts= situps
Ace= Pass throughs, using the parallete bars
Joker=doubles the next card for everone.
shuffle, turn the deck face down, each person pulls a card, you do the exercise for the card you pull, keep going till you run through the deck. Do that number of reps on the card for the suit, face cards are 10 reps for that suit. Start pulling cards!


Great workout this morning. I could tell who plays cards and who doesn't. How about those burpees Carol?

04-07-2010

Carrie did her bench mark "CINDY" workout today:

9 rds

Good job Carrie, glad your feeling better and back at it.

Workout:

HCCF warmup
20 min AMRAP

400 m run
20 KB
2 20' links of gators

Carol and Lauren (4 rds), Tanya (3 rds). Next time we do gators I will have some disks.

10 am class killing it

Good work this morning ladies

10 am class killing it from hillcountrycrossfit on Vimeo.

04-06-2010

Lauren did her "CINDY" bench mark:

12 rds

Nice effort, see where your Houston buddies are on "CINDY"

2000m Row
21-15-9

Lunges
Dumbbell Thrusters
Ball Slams
Situps

Carol(20:05) and Tanya (22:45), ya'll were tearing it up. Carrie we will get your "CINDY" on tomorrow.

04-05-2010

Today we did the bench mark workout of Cindy:

Early Bird Class:
Carol 14 rds green band (knee)
Tanya 11 rds green band (foot)

Mid Morning Class:
Donniece 15 rds blue band (foot)
Naomi 14 rds green band (knee)
Valerie 8 rds ring rows

Great job, that was alot of work. Hey Carrie and Lauren, we missed ya'll this morning. But don't worry ya'll can bench mark tomorrow morning. See ya

Todays WOD

We are going to do our first bench mark:

Cindy

HCCF Warm up

20 min AMRAP

5 pullups
10 pushups
15 air squats

HAPPY EASTER

Hope everyone is with friends and family

Women of CrossFit

Todays WOD

HCCF Warm up

2K row

21-15-9
KB swings
Box jumps
WallBall
Situps


Shout out to the 10 am class. U guys kicked some butt today. Valerie, glad to have with us.

Todays WOD

HCCF Warmup

25 air squats
25 push ups
25 KB 15 lb
25 14" box jumps
25 sit ups
25 wallball 10 lb
25 jumping pullups
25 thrusters 10 lb
25 ball slams 8 lb
25 front squats 7 lb bar
4 rds of hose drag 25'

Nice workout this morning girls. Carrie we missed you.