Buy in: 3 Tire Drags 50m
Men 45#
Women 25#
21-18-15-12-9
KB swing
Knee's to Elbow
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)
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