3 RFT
95# SDHP x 20
15 Burpees
20 Box Jumps
95 Push Press x 15
Thursday, April 28, 2011
THURSDAY WOD
3 rft (rounds for time)
400m run
15 pull ups
50 air squats
15 pull ups
At least the weather is nice, right!
400m run
15 pull ups
50 air squats
15 pull ups
At least the weather is nice, right!
Wednesday, April 27, 2011
WEDNESDAY WOD
reps:
20 - 15 - 10 - 5
Thrusters M 95 lbs, W 65 lbs
400m run
do 20 thrusters, run 400m etc...
20 - 15 - 10 - 5
Thrusters M 95 lbs, W 65 lbs
400m run
do 20 thrusters, run 400m etc...
Monday, April 25, 2011
New Coaches
Congrats go out to our very own Meg and Laura for completing and passing their CrossFit Level 1 coaching cert. They will be around the box helping out and teaching classes.
Monday the 25th Wod
30sec plank hold
30sec chin above bar hold
30sec air squat hold
must complete 30 sec of said exercise before moving onto the next one.
30sec chin above bar hold
30sec air squat hold
must complete 30 sec of said exercise before moving onto the next one.
Friday, April 22, 2011
Friday the 22nd Wod
3 rounds
1min push ups
1min squats
1min pull ups
1min sit ups
first round will be posted on the leaderboard.
1min push ups
1min squats
1min pull ups
1min sit ups
first round will be posted on the leaderboard.
Thursday, April 21, 2011
Wednesday, April 20, 2011
Wednesday WOD
3 RFT
30 KB Swings
25 Wall Balls
20 Pull ups
Great work today from both the 6 & 7 am classes. The humidity is really up and so is the temp. So make sure you are drinking enough water and bringing water to the box for your workout.
Mitch thanks for bringing an out of town guest. Lara you did awesome today, hope you can take some of that back to PA and put it into your workout.
You have until the end of April to submit your t-shirt design..We have two members that have submitted work. Both have great ideas..At the end of the month we will put the designs out for display. There will be a voting sheet on the counter and each member will vote on their favorite design.
And remember today is a special day, your beloved trainer "BRENT" is celebrating his birthday today. So make sure you let him know that you know..
30 KB Swings
25 Wall Balls
20 Pull ups
Great work today from both the 6 & 7 am classes. The humidity is really up and so is the temp. So make sure you are drinking enough water and bringing water to the box for your workout.
Mitch thanks for bringing an out of town guest. Lara you did awesome today, hope you can take some of that back to PA and put it into your workout.
You have until the end of April to submit your t-shirt design..We have two members that have submitted work. Both have great ideas..At the end of the month we will put the designs out for display. There will be a voting sheet on the counter and each member will vote on their favorite design.
And remember today is a special day, your beloved trainer "BRENT" is celebrating his birthday today. So make sure you let him know that you know..
Monday, April 18, 2011
Monday 18th Wod
6 Min each
A) 7 push ups
12 wallballs over the pull ups bar.
B) Row for calories
C) find your one rep back squat
We had some huge PR's today to name a few Chach added 10#, Laura added 25#, Meg added 50# those are huge numbers it takes a lot of people years to add 10,25,50# to there one rep max awesome job guys and keep it up.
A) 7 push ups
12 wallballs over the pull ups bar.
B) Row for calories
C) find your one rep back squat
We had some huge PR's today to name a few Chach added 10#, Laura added 25#, Meg added 50# those are huge numbers it takes a lot of people years to add 10,25,50# to there one rep max awesome job guys and keep it up.
Saturday, April 16, 2011
YUM-YUM
The hardest thing about eating paleo/zone is, you are not able to order that tasty Chinese food for takeout. We all thought that we were eating healthy because of the veggies right? What we did not know is we were taking in so much sodium into our body with MSG’s (monosodium glutamate) and the fact the carbs in Chinese such as rice and noodles break down so fast in your body that you feel hungry sooner. We have come up with a recipe for you to curb that Chinese takeout urge.
9oz of rib eye steak, thinly sliced
2 cloves of garlic chopped
1 1/3cup of sliced onion
4cups of spinach
2 1/2cup of sliced bell pepper
1 1/3cup of chopped zucchini
3 cups of chopped mushroom
1can of chestnuts
2cups of spaghetti squash
1Tbs of chili garlic sauce
3Tbs of Tamari
1tsp of ground ginger
1Tbs of Coconut oil
Pre-heat the oven to 425 degrees F. Cut the spaghetti squash in half and core out the seeds. Fill the empty squash with water and cook for 45 minutes.
While the squash is cooking, place the coconut oil in the pan and heat on medium heat. Add the rib eye steak to the pan and sear on both sides for a minute. Remove the meat and then add, garlic sauce, and all the veggies except for the spaghetti squash into the pan and saute for 5 to 7 minutes. Add the beef and cook for another 5 minutes, then set aside.
When the squash is done cooking, let cool and scrape out the spaghetti goodness. Mix in the squash in with the mix. Warm up all of the ingredients and enjoy!
9oz of rib eye steak, thinly sliced
2 cloves of garlic chopped
1 1/3cup of sliced onion
4cups of spinach
2 1/2cup of sliced bell pepper
1 1/3cup of chopped zucchini
3 cups of chopped mushroom
1can of chestnuts
2cups of spaghetti squash
1Tbs of chili garlic sauce
3Tbs of Tamari
1tsp of ground ginger
1Tbs of Coconut oil
Pre-heat the oven to 425 degrees F. Cut the spaghetti squash in half and core out the seeds. Fill the empty squash with water and cook for 45 minutes.
While the squash is cooking, place the coconut oil in the pan and heat on medium heat. Add the rib eye steak to the pan and sear on both sides for a minute. Remove the meat and then add, garlic sauce, and all the veggies except for the spaghetti squash into the pan and saute for 5 to 7 minutes. Add the beef and cook for another 5 minutes, then set aside.
When the squash is done cooking, let cool and scrape out the spaghetti goodness. Mix in the squash in with the mix. Warm up all of the ingredients and enjoy!
Friday, April 15, 2011
Thursday, April 14, 2011
Thursday WOD
10 RFT
150m run
7 pull ups
7 front squats
7 box jumps
You guys nailed it. Y'all have to give yourselves a lot of credit. The effort and energy that is put out there by y'all is tremendous. They only people that truely know how much it takes to do these wods are the athletes themselves. I need to shut up, because I am about to go Tom Brady on ya and start crying..Ken
150m run
7 pull ups
7 front squats
7 box jumps
You guys nailed it. Y'all have to give yourselves a lot of credit. The effort and energy that is put out there by y'all is tremendous. They only people that truely know how much it takes to do these wods are the athletes themselves. I need to shut up, because I am about to go Tom Brady on ya and start crying..Ken
Wednesday, April 13, 2011
Groupon Boot Camp
If you bought the groupon please check out http://hccfbootcamp.blogspot.com/ for more info thanks.
Wednesday the 13th Wod
3 tire drags to start
21-15-9
L arm kb snatch
R arm kb snatch
pull ups.
big congrats to courtney and laura for doing all pull ups rx'd.
21-15-9
L arm kb snatch
R arm kb snatch
pull ups.
big congrats to courtney and laura for doing all pull ups rx'd.
Monday, April 11, 2011
6 & 7 am class
Great classes this morning. I really liked the effort and the drive to finish. The deadlifts are an awesome strength movement and when you combine those with the endurance of 150 strict push ups you have a hard exercise to complete. The good thing is that everyone completed it, and also learned what they need to work on..
Sunday, April 10, 2011
Saturday the 10th Wod
KELLY
5 RFT
400m run
30 wallballs
30 box jumps
good job guys this was alot mental, awesome job pushing through the suck factor.
5 RFT
400m run
30 wallballs
30 box jumps
good job guys this was alot mental, awesome job pushing through the suck factor.
Thursday, April 7, 2011
Wednesday, April 6, 2011
Tuesday, April 5, 2011
Monday, April 4, 2011
Tuesday the 5th Wod
5 min - Box Jumps
4 min - Sit ups
3 min - Squats
2 min - Push ups
1 min - Pull ups
Keep a running total score will be amount of reps.
4 min - Sit ups
3 min - Squats
2 min - Push ups
1 min - Pull ups
Keep a running total score will be amount of reps.
Sunday, April 3, 2011
Friday, April 1, 2011
Shirt Design Competition
We are having a shirt design competition, it's simple. Design a shirt what ever you want on it,can be a saying a picture anything. Only criteria is that you have our logo on it somewhere. Winner will get there shirt made and recieve a free one. Bring in your submission on paper and the members will vote for the winner. So what are you waiting for. 3-2-1 GO!
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