100' Walking Lunge
21 pull ups/ situps
100' Walking Lunge
18 pull ups/ situps
100' Walking Lunge
15 pull ups/ situps
100' Walking Lunge
12 pull ups/ situps
100' Walking Lunge
9 pull ups/ situps
100' Walking Lunge
6 pull ups/ situps
100' Walking Lunge
3 pull ups/ situps
Dont forget to plan ahead for the party Thursday.
Tuesday, May 31, 2011
Saying Good Bye to a Long Time Athlete at the Box
If y'all don't already know, Rob Neal will be leaving us to pursue other endeavors in the Northern Territories.. That is he is changing jobs and moving to the Pan Handle. It is a happy day for Rob and his family, they will be moving closer to family, which is great. But a sad day for the box, because he is leaving his crossfit family.
I can tell you that when Rob first showed up and did his first WOD it was really, really challenging for him. He will be happy to tell you about it. He realized what he needed to do and today he is kicking these WODs *$%! all over the place. He will find another box up there, hit it hard and do us proud.
We are having a going away party at the Stone Creek Clubhouse on June 2nd starting at 5:00 pm. Coach Laura has been putting it together and much thanks to her for doing so.If you have any questions about how to get there or what to bring, ask any of the coaches and they will get you an answer.
If you have anything you would like to add, please do in the comments section. I know we would all like to read them..
I can tell you that when Rob first showed up and did his first WOD it was really, really challenging for him. He will be happy to tell you about it. He realized what he needed to do and today he is kicking these WODs *$%! all over the place. He will find another box up there, hit it hard and do us proud.
We are having a going away party at the Stone Creek Clubhouse on June 2nd starting at 5:00 pm. Coach Laura has been putting it together and much thanks to her for doing so.If you have any questions about how to get there or what to bring, ask any of the coaches and they will get you an answer.
If you have anything you would like to add, please do in the comments section. I know we would all like to read them..
Monday, May 30, 2011
Memorial Day Murph
Happy Memorial Day
Give Thanks to the Troops
Murph was a big hit... Next year we will strapping on the vest.
Give Thanks to the Troops
Murph was a big hit... Next year we will strapping on the vest.
Friday, May 27, 2011
May 30th Memorial Day
Just wanted to let y'all know that the only classes we will have on Memorial Day are the 8 am and 9 am, they wod is Murph..
So there will be no 5:30, 6:00, 7:00, 10:00 or 6:30..
Coach Ken
So there will be no 5:30, 6:00, 7:00, 10:00 or 6:30..
Coach Ken
T-Shirt Design Contest
Please vote for which t-shirt design wins the contest. Sign your name to the one you like.
Thanks..
Thanks..
Wednesday, May 25, 2011
Thursday- 5.26.11 - WOD
7 RFT
10 Snatches (75#)
15 Push ups
REMEMBER MEMORIAL DAY-- MURPH
1-mile run
100-pull up
200-push up
300-air squat
1-mile run
--All for Time--
This one is for the troops. (Warrior WOD)
10 Snatches (75#)
15 Push ups
REMEMBER MEMORIAL DAY-- MURPH
1-mile run
100-pull up
200-push up
300-air squat
1-mile run
--All for Time--
This one is for the troops. (Warrior WOD)
Tuesday, May 24, 2011
MURPH
Any one interested in doing the wod "MURPH" go to www.memorialdaymurph.com and register. Murph will start monday the 30th at 9am. Text or email brent if you are going to sign up.
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005
The Workout:
* 1 mile Run
* 100 Pull-ups
* 200 Push-ups
* 300 Squats
* 1 mile Run
For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005
The Workout:
* 1 mile Run
* 100 Pull-ups
* 200 Push-ups
* 300 Squats
* 1 mile Run
For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Monday, May 23, 2011
Tuesday- 05.24.11- WOD
Clean and Jerk on the Minute (135#)
(1 min.= 1 rep: 2 min= 2 rep: 3 min= 3 rep....... until you run out of time to complete required reps)
Remember to warm-up... moving thru the movement with little to no weight.
(1 min.= 1 rep: 2 min= 2 rep: 3 min= 3 rep....... until you run out of time to complete required reps)
Remember to warm-up... moving thru the movement with little to no weight.
Sunday, May 22, 2011
Monday- 05.23.11 -- WOD
2 RFT (Rounds For Time)
100' Walking Lunge
21 KB Swings
21 Pull up
21 Burpees
21 Ball Slams
Great WOD to Start the Week.
Ask any of the coaches about The Memorial Day Murph.
100' Walking Lunge
21 KB Swings
21 Pull up
21 Burpees
21 Ball Slams
Great WOD to Start the Week.
Ask any of the coaches about The Memorial Day Murph.
Friday, May 20, 2011
Friday WOD
21 reps body weight dead lift
400m run
21 reps knees to elbows
18 DL
400m
18 K2E
15 DL
400m
15 K2E
12 DL
400m
12 K2E
Scale weight for deadlift(DL), scale knees to elbows (K2E) w/knees to chest.
Nice work everyone, I like the intensity..
Thursday, May 19, 2011
Thursday
3 RFT
500 m row
30 OHS. (overhead squats)
21 pushups. (hands off floor at bottom)
Remember, to have a solid OHS you need to have a solid air squat. If your air squat is not solid then you have to go light on the weight. This is a midline stabilization exercise.
500 m row
30 OHS. (overhead squats)
21 pushups. (hands off floor at bottom)
Remember, to have a solid OHS you need to have a solid air squat. If your air squat is not solid then you have to go light on the weight. This is a midline stabilization exercise.
Wednesday, May 18, 2011
Tuesday, May 17, 2011
Tuesday
7. Rounds for time
10 push press
10. Box jumps
10. Hollow rocks
Remember these are high intensity workouts. The push press is a quick movement. You have to dip/drive violently with those hips. There is no pause at the bottom of the dip. Hollow rocks, your hands and feet should only be a 1 foot off the floor. Not over your head!:)
10 push press
10. Box jumps
10. Hollow rocks
Remember these are high intensity workouts. The push press is a quick movement. You have to dip/drive violently with those hips. There is no pause at the bottom of the dip. Hollow rocks, your hands and feet should only be a 1 foot off the floor. Not over your head!:)
Monday, May 16, 2011
Monday
For those that missed it, Saturday we did FGB "Fight Gone Bad". We had Josh, Mike Yost, Karen and Elaine. You guys did a great job. That is such a good workout. It has just the right amount of exercises to kick your butt..
Karen, Elaine and Mike, it was nice to meet y'all. I like the effort and drive to compete that y'all showed. With better form, your speed during these workouts will increase.
Please keep Susan in mind as she is in here recovery from a terrible vehicle accident. Susan we need you back in the box as soon as your able. There is a jump box with your name on it..
Last but not least, Y'all give a big shout out to Chach and Aaron.. They attended their Level 1 instructors class at Alamo CrossFit this last weekend. Yes, they passed with flying colors..So will will be seeing them leading a class or two very soon.
Karen, Elaine and Mike, it was nice to meet y'all. I like the effort and drive to compete that y'all showed. With better form, your speed during these workouts will increase.
Please keep Susan in mind as she is in here recovery from a terrible vehicle accident. Susan we need you back in the box as soon as your able. There is a jump box with your name on it..
Last but not least, Y'all give a big shout out to Chach and Aaron.. They attended their Level 1 instructors class at Alamo CrossFit this last weekend. Yes, they passed with flying colors..So will will be seeing them leading a class or two very soon.
Friday, May 13, 2011
One Less 5K/3K Walk Run
Don't forget tomorrow morning at 9am the one less 5k will be going on in joshua springs in comfort. oneless5k.blogspot.com
Tuesday, May 10, 2011
Tuesday
3 RFT
15 pass through
20 box jumps
400m run
Nice workout this morning. I think Brent was feeling sorry for y'all after yesterdays workout, so he gave y'all a little break today. But you know what that means! He will probably make it up tomorrow..
15 pass through
20 box jumps
400m run
Nice workout this morning. I think Brent was feeling sorry for y'all after yesterdays workout, so he gave y'all a little break today. But you know what that means! He will probably make it up tomorrow..
Monday
20 min AMRAP
5 chest to bar pullups
10 wallball Men 20lb, Women 10lb
15 Kettlebell Swings Men 53 lb, Women 35 lb
Y'all did an excellent job on this one. The weather is going to start getting hotter, but not as hot as it was in the old box. So make sure you are bringing water and drinking water throughout the day.
I do want to let y'all know that I heard Susan walked a little bit yesterday. That is great news. If y'all know Susan, y'all know that this will not keep her down.
We are all thinking about you Susan..
5 chest to bar pullups
10 wallball Men 20lb, Women 10lb
15 Kettlebell Swings Men 53 lb, Women 35 lb
Y'all did an excellent job on this one. The weather is going to start getting hotter, but not as hot as it was in the old box. So make sure you are bringing water and drinking water throughout the day.
I do want to let y'all know that I heard Susan walked a little bit yesterday. That is great news. If y'all know Susan, y'all know that this will not keep her down.
We are all thinking about you Susan..
Saturday, May 7, 2011
Saturday Morning
"ANGIE"
100 pull ups
100 sit ups
100 push ups
100 air squats
You must complete one exercise before moving to the next one.
Great work today: Billy, Stephanie, Josh, Donniece and Naomi..Here is a picture showing just how tough it was..
Wednesday, May 4, 2011
Tuesday, May 3, 2011
Mondays WOD
5 rounds for time (RFT)
5 thrusters M 135 lb, W 95 lb
400m run
Y'all did a great job today.. Just remember to concentrate on your form especially when the weight gets heavy. Good form will get you through the exercise. I notice a lot of people still dropping their elbows and leaning forward when doing thrusters. Remember you want to place the bar on a shelf created by your shoulders. This can only be done by keeping your elbows high, don't let them drop. This allows you to use your hips to drive the bar up and finish the movement with your arms. If you don't rest the bar on that shelf, then you cant get the power from your hips to drive the bar up. All the power that comes from a thruster is generated by your hips, not your arms. Creating that shelf is difficult at first, but as soon as you realize how well this works it becomes easier.
5 thrusters M 135 lb, W 95 lb
400m run
Y'all did a great job today.. Just remember to concentrate on your form especially when the weight gets heavy. Good form will get you through the exercise. I notice a lot of people still dropping their elbows and leaning forward when doing thrusters. Remember you want to place the bar on a shelf created by your shoulders. This can only be done by keeping your elbows high, don't let them drop. This allows you to use your hips to drive the bar up and finish the movement with your arms. If you don't rest the bar on that shelf, then you cant get the power from your hips to drive the bar up. All the power that comes from a thruster is generated by your hips, not your arms. Creating that shelf is difficult at first, but as soon as you realize how well this works it becomes easier.
Sunday, May 1, 2011
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