Memorial Day WOD

"JT"

21-15-9

Handstand pushups
Ring dips
Pushups

JT "Jeff Taylor" was a Navy Petty Officer 1st Class, he was killed in Afganistan in April 2006.

Thanks for coming out on Memorial Day, to put in some sweat equity in yourselves and pay your respects to those that serve.

Saturday morning WOD

Deck of Cards

Great to see all the smiling faces this morning. It is great to see y'all ready for action. The intensity level was right on this morning. See y'all Monday morning at 10. Have a great memorial day week. Remember to give thanks to the ones who have served and whom are serving in the US military. Without them we would not be able to enjoy the freedoms we now have.

Evening Class

HCCF WARMUP

5 rds

50 yrd sprint forward/backward 4 times
15 overhead squats

HCCF COOL DOWN

Y'all did an awesome job pushing through that workout. I see everyone increasing the intensity of their workout. When intensity is there, good things happen.

New Day same ol butt kickin

Good job today athletes.

The athletes of hill country crossfit getting it done. from hillcountrycrossfit on Vimeo.

Sorry for the delay Major Leaguers, but my host was having trouble uploading my video.

Bases Loaded from hillcountrycrossfit on Vimeo.

WOD

Tabata

Row
Burpees
KB swings
Box jumps

Awesome job today by all the Hill Country CrossFit athletes. Keep up the good work.

05-24-2010

HCCF WARM UP

5 rds

20 wallball
50 yrd ball carry
20 slamball

If you drop the ball, there is a 10 pushup penalty

Great job this evening.

05-21-2010

Awesome job this morning. All of ya'll were really pushing it. Being familiar with all the exercises really helps during the workouts. It will take a few times of trying and then you will know the movement. Once the movement is learned, then you can start push yourself a bit more. Being apart of a class really helps in this area. Ya'll that have been with us for the past few months, your efforts are really beginning to show. Ya'll that are new to the box, it won't be long before ya'll begin to see the benefits of your labor. Have a great weekend.

Nuff Said

WOD

Good Job today, remember if it seems to easy your not going fast enough. You should be going as fast as you can on the rower, the only reason for going slow is that your getting tired.

5 Rounds

1 min row
1 min back ext.
1 min rope whips

1 min rest after every round.

CrossFit Baseball

The Girls of Summer where kickin some butt today in a little game of CrossFit Baseball. Keep it up guys i'm proud of ya.

1st base 10 kb swings
2nd base 20 air squats
3rd base 30 jump ropes
home plate 10 pushups
20 situps
10 pushups

ten pound overhead lunge between bases.

The Girls Of Summer from hillcountrycrossfit on Vimeo.

New Face at the Box

Welcome to the box Dan. I know you are only with us for 7 weeks, but that is enough time to get you ready for your next assignment. We will definitely work on the kipping pullup, because that is going to help speed things up.

Early Birds

HCCF WARM UP rotation exercise: 200m row jumping pullups 55 lb front squats HCCF COOL DOWN I know the front squat was a little heavier, but I knew ya'll could handle it. The technique was good and ya'll had it all the way. We will start incorporating the hanging knee lifts and knees to elbows. Pictures will follow.

Early Birds

HCCF WARMUP

400 m run

5 rds:

10 burpees
15 KB swings
20 Box jumps

400 m run

Great job this morning, Ya'lls form on the KB swings is so much better. Ya'll are keeping your chest up and pushing through your heels. I did see some heel striking on the run. Lets pay attention to that. Remember there is no shock absorbing going on with your legs if you are heel striking. Carol you look well rested.

New Class In Town

5:30 pm class from hillcountrycrossfit on Vimeo.

Great work today guy's. Val you are really coming along, Mary awesome job you keep up that work ethic and i promise you will see results. Donniece you always bring it. Awesome work.

Early Birds

HCCF WARM UP

Todays WOD: "Karen"

150 wall balls

then finish with 9 min of jump rope shooting for 1000.

HCCF COOL DOWN

Nice job this morning getting through Karen. Almost got to 1000.

Lauren 7:20 10lb 882 jump ropes
Carrie 7:50 9 lb 6?? ""
Andrew 7:54 12lb 456 ""
Tanya 8:24 9 lb 700 ""

Early Birds

Way to brave the storm. Glad everyone made it to the am workout. Today we did a team workout. (Lauren and Carrie vs. Carol and Tanya). It was a tight race, but Lauren and Carrie pulled it out in the final reps of the push press. Everyone put in a great effort, especially Lauren and Tanya, way to stick it out. I know those push presses were tough.

HCCF WARM UP

1st round: Wall balls and SDHP 2nd round: Push press and Air squats

Number of reps 9-21-15

HCCF COOL DOWN

Guys Night

9-21-15

thrusters
burpees

awesome work tonight guys, good job pushing through it.

Newbies

Just wanna welcome Audrey, Jess, Mary, and Susan they did there first wod today and signed up congrats and welcome to the family.

WOD

30 wallballs
5 kb swings
25 wallballs
10 kb swings
20 wallballs
15 kb swings
15 wallballs
20 kb swings
10 wallballs
25 kb swings
5 wallballs
30 kb swings

every minute on the minute stop what you are doing and do 5 push ups

wall balls and kb swings from hillcountrycrossfit on Vimeo.

Early Birds

HCCF WARM UP

Same workout as yesterday, we just rotated. This time Lauren did the 5000k row. Way to go to stick it out Lauren. Then we had Carrie, Carol and Andrew doing the Tire flip/jump, ladder/sprint, burpees. I know it was tough. Carol, you can stop when time expires. Ya'll had the intensity faces working for you this morning. By rotating, everyone was able to enjoy both types of workouts.

HCCF COOL DOWN

Early Birds

HCCF WARM UP

5000M row (Carrie and Carol), excellent work

10 tire flip/jump
3 ladder drill/sprints
and everyone favorite (Burpees)


Awesome job (Lauren, Tanya and Dale). Dale is new to the Early Birds. He is representing the SAFD. Nice to have you there this morning.

HCCF COOL DOWN

WOD

5 Rounds

15 pullups
20 pushups
25 kb swings
30 air squats

we had an awesome effort from the 10am class

Val 17:54 3 rounds as Rxd with Grey band last 2 used ring rows
Donniece 15:01 as Rxd Green band
Naomi 17:29 as Rxd used grey band

you should be seeing results they aren't given they are earned, you guys should be proud.

05-10-2010

HCCF WARM UP

20 min amprap-relay

25 lb overhead walk
situps
10lb Dumbbell thrusters
Pass Throughs

Hope everyone had a great mothers day. It is always tough coming back on Monday, but ya'll pushed your way through to the finish. Nice work, Carol, Lauren, Tanya and Andrew.

05-09-2010

Happy Mothers Day!

REST DAY

05-08-2010

REST DAY

05/07/2010

HCCF WARM UP

Both the Early Birds and Mid-morning classes did "Running Cindy"
It was a tough one, but ya'll got through it. Sweet!

Carol 5 rds BF
Lauren 5 rds BF/GF
Donniece 5 rds BF
Tanya 4 rds GK
Carrie 4 rds GK
Naomi 4 rds GK
Valerie 4 rds GK/K/Rings

HCCF COOL DOWN

Have a great weekend, see ya'll Monday morning

Evening Class

HCCF WARM UP

Running Cindy

20 min amrap

1 rd of Cindy
run 100 yards
2 rds of Cindy
run 100 yards
3 rds of Cindy
run 100 yards
etc......

Kevin that was a great job. 15 rds of Cindy. Makes me think if we did not have the run you would have smoked 20 rds of Cindy. Awesome job...

The Chicken Coop Workout

HCCF WARM UP

Farmers Walk 35 lb KB's
Jumping Pullups
Abmat Situps
Front Squats 45 lb bar
Overhead Squats 7 lb pvc

HCCF COOL DOWN

Relay style, This workout goes out to all you wanna be chicken farmers. The intensity was really going this morning. Ya'll form is getting so much better.

New Faces

Today we had the honour of hosting some crossfitters from lubbock, you guys did awesome. To the 10 am class you kept on pushing, good job on the hose drag and tire flips.

EARLY BIRDS

The early birds hit the deck of cards today. The exercises were weight oriented and that made it tough. Carol and Lauren, great job pushing through the workout. I'll get back to you on the difference in weight between the chrome bar and the dark one. Tanya and Carrie see ya'll in the morning.

The ol deck of cards

awesome job tonight guys andrew, kevin, and justin you guys brought it tonight keep up the good work.

05-04-2010

HCCF WARM UP

20 MIN AMRAP

10 Burpees
15 Situps
20 Wall ball

Great workout this morning. Carol had 8 rds, Lauren 6 rds, Carrie 5 rds. Those burpees are alot of work. I made a counting error yesterday on Tanyas' benchmark workout "CINDY". So we repeated it today and I agree, I made a big counting error. Today Tanya did 17 rds GF(green band, foot in). That was an awesome effort. I think it is time for everyone to go knee in, not foot.

HCCF COOL DOWN

CINDY

Ya'll did a great job today. The intensity was up. Ya'll should be very pleased with your progress. Tanya you were a few reps from finishing 12. Next time I think you will beat this one.

Carol 18 rds GF
Lauren 18 rds GF
Carrie 14 rds GF
Tanya 11 rds GF

Andrew we will see you on Tuesday. We are going to do the "CINDY" bench mark then.

05-03-2010

HCCF WARM UP

Bench Mark

"CINDY"

HCCF COOL DOWN

05-02-2010

REST DAY

05-01-2010

REST DAY

04-30-2010

REST DAY