3 RFT
Back Squat bodyweight x 20
800m run
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
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!
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..
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.
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