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..
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