Tuesday- 07.19.11- WOD

3RFT

100' WALKING LUNGE
30 SIT UPS
15 KB SNATCH-EACH ARM

Monday - 07.18.11 - WOD

3 RFT

400M RUN
30 BURPEE/BOX JUMPS

Friday- 07.15.11 - WOD

5 RFT

PULL-UP x 15
200M RUN
BACK EXT. x 20

Thursday - 7.14.11 - WOD

10 RFT

CURTIS P x 5 (115#)
DOUBLE UNDERS OR TUCK JUMPS x 20

Try Link for youtube video on Curtis P if it doesn't work search Seal Fit Curtis P on youtube.

http://www.youtube.com/watch?v=uLff8fhPIQg

Wednesday- 07.12.11 - WOD

5 RFT

200M RUN
POWER CLEAN x 20 (115#)
FRONT SQUAT x 20 (115#)

Tuesday- 07.12.11- WOD

6 Stations x 6 Minutes

Row - 6min
Wall Balls over Pull-up Bar x 10
Push-ups x 12
KB Swings x 8
KB Front Squat x 12

Monday - 07.11.11 - WOD

20min AMRAP

4 Burpees
8 Pull-ups
16 SDHP (55#)

Friday- 07.8.11 - WOD

400m Run
100 Push-ups
50 Lunges
400m Run
100 Sit-ups
100 Air Squats
400m Run

10-9-8-7-6-5-4-3-2-1

Dead Lift (225#)
Box Jump (24")
Dead Hang Pull-ups (NO KIPPING)

Wednesday- 07.06.11 - WOD

TABATA

Box Jumps
Suicide Run
Burpees
Hollow Rocks

Tuesday- 07.05.11- WOD

3 RFT

Hand Release Push-ups x 30
Kettle Bell Swing x 30
800m Run

A Lesson on Hydration

Tire Flips

July 4th

The box will be closed July 4th. Everyone have fun on Sunday and Monday. Stay safe and watch your diet. Schedule will be posted this weekend. Ken

Friday- 07.1.11 - WOD

4 RFT

400M RUN
80 MOUNTAIN CLIMBERS
20 JUMP SQUATS

Thursday

20 min amrap

5 thrusters RX'd men 95 lb, women 65 lb
7 hanging power cleans
10 sumo deadlift high pulls

Wed WOD

10 HSPU
20 Burpees
30 K2E
40 Box jumps
50 Dips
60 pullups
70 push ups
80 sit ups
90 air squats
100 double unders

Beginner 15 reps each
L1-@ K2E, 30 reps for the rest
L2-@Dips, 50 reps for the rest
L3-RX'd

Tuesday WOD

5 rft

20 back squats RX'd Men 135, Women 95

12 walkouts

10 sit ups



Great job this morning..remember on the squats you need to go past parallel and the push ups you need to put chest to floor. If you are unable to do these then the weight is too much on the squat and you should be on your knees doing the push up. We are looking for full range of motion. Also, these are high intensity workouts.. If you have to stop to longer than a few seconds during the workout you need to adjust your weight..

0530, 0600, 0700 classes

Great work this morning on todays WOD. That was a tough one and y'all did a great job pushing through it. I would like to send out a welcome to Laura Anderson and Bridget Ross. They came into the 0600 this morning. It was also very nice to meet Bailey, hope to see you at the box again.

Monday - 06.27.11 - WOD

3 RFT

Squat Clean x 30 (95#)
Pull-ups x 30
800m Run

Thursday - 6.23.11 - WOD

5 RFT

500m Row
135# Power Clean x 12
95# Thruster x 15

Wednesday- 06.22.11 - WOD

For Time:

Dead Lift x 15 (225#)
Push up x 50
Dead Lift x 12
Push up x 40
Dead Lift x 9
Push up x 30
Dead Lift x 6
Push up x 20
Dead Lift x 3
Push up x 10

Tuesday- 06.21.11- WOD

5 RFT

Snatch x 3 (95#)
Over Head Squat x 15 (95#)
400m Run

Monday - 06.20.11 - WOD

For Time:

50 Pullups
400m Run
21 Thrusters (95#)
800m Run
21 Thrusters (95#)
400m Run
50 Pullups

Friday- 06.17.11 - WOD

21-18-15-12-9-6-3

Power Cleans (95#)
Sit-ups
Back Extensions

Wednesday- 06.15.11 - WOD

For Time:

50 Wallballs
50 Pull-ups
35 Wallballs
35 Pull-ups
20 Wallballs
20 Pull-ups

Tuesday- 06.14.11- WOD

20min AMRAP

Hang Clean x 15 (115#)
Ring Dips x 12
Situps x 21

Friday - 06.10.11 - WOD

Tabata:

-sprints
-hollow rocks
-dead lift
-push ups

A very cool blog to read..

One of my friends that I work with at the police station downtown introduced CrossFit to his wife. She decided to blog about her experience with the program. She is a great writer as you will see upon reading the entries.
Check out her blog: crossfitfattie.com

Thursday - 6.09.11 - WOD

Shoulder Press
1-1-1-1-1-1-1 reps

20-15-10
KB Swing
Box Jumps

Wednesday- 06.08.11 - WOD

5RFT

SDHP x 21 (95#)
Ring Dips x 21

Tuesday - 06.07.11 - WOD

21-15-9

Squat Snatch- 95#
Chest to Bar Pullup

Monday - 06.06.11 - WOD

3RFT

500m Row
21 Burpees
400m Run

Friday- 06.03.11 - WOD

20 min AMRAP

Box Jump x 30
Push Press x 20
Pull Ups X 30

Tonights party

If you need help finding or getting into the subdivision for the party just call Laura @ 210-372-3192 or Ken @ 210-473-4882..

See y'all there..

Thursday - 6.02.11 - WOD

5 RFT

12- DEAD LIFT (155#)
9- HANGING POWER CLEAN (155#)
6- PUSH JERK (155#)





PARTY TIME......

Wednesday- 06.01.11 - WOD

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.

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..

Memorial Day Murph

Happy Memorial Day

Give Thanks to the Troops

Murph was a big hit... Next year we will strapping on the vest.

Tuesday- 05.31.11- WOD

TABATA--

Squats, pushups, sprints, mountain climbers.

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

T-Shirt Design Contest

Please vote for which t-shirt design wins the contest. Sign your name to the one you like.

Thanks..

Pic

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)

Wednesday- 05.25.11 - WOD

10-9-8-7-6-5-4-3-2-1

Bar Facing Burpees
Front Squat - 95#

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.

Bday Burpees

Coach Ken doing his B-day burpees witnessed by Laura, Lauren, Chach and Aaron.

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.

Birthday Burpees

If you get a chance let Ken know he owes us burpees today!!!!!

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.

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

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.

Wednesday

5 RFT

400m run
15 thrusters M 95 lb, W 55 lb
15 pull ups

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!:)

Monday the 16th Wod

3 RFT

800m run
75 squats
50 sit ups

Monday the 16th Wod

3 RFT

800m run
75 squats
50 sit ups

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.

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

Friday the 13th Wod

20 min AMRAP

10 Hang Squat Cleans
200m run

Thursday the 12th Wod

5 RFT

100' walking lunge
max set of pull ups
20 push ups

Wednesday the 11th Wod

3 RFT

800m run
20 toes to bar
21 Bodyweight Deadlifts

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..

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..

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..

Thursday 5th Wod

3 RFT

Back Squat bodyweight x 20
800m run

Wednesday 4th Wod

5 RFT

PP x 15 135#- 75#
Box Jumps x 20

Tuesday the 3rd Wod

20 min AMRAP

7 du's
7 pull ups
7 push ups

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.

Saturday the 30th Wod

"JACKI"

1000m Row
45# Thrusters x 50
Pull Ups x 30

Friday the 29th Wod

3 RFT

95# SDHP x 20
15 Burpees
20 Box Jumps
95 Push Press x 15

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!

WEDNESDAY WOD

reps:

20 - 15 - 10 - 5

Thrusters M 95 lbs, W 65 lbs
400m run

do 20 thrusters, run 400m etc...

Tuesdays WOD

TABATA

ROW
PUSH UPS
PULL UPS/ AIR SQUATS
HOLLOW ROCKS

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.

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.

Thursday the 21st Wod

4 RFT

100' walking lunge
30 Box Jumps
15 HSPU

WED VID

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..

Tuesday 19th Wod

21-18-15-12-9-6-3

Thrusters 65#
Burpees

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.

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!

Friday 15th Wod

10-9-8-7-6-5-4-3-2-1

clean and jerk
kb swings

Pics

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

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.

Tuesday 12th Wod

Amrap 20 min.

115# Push press x 10
Kb swings x 10
Box Jumps x 10

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..

Monday the 11th Wod

10 RFT

135# deadlift x 15
push ups x 15

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.

Friday the 8th Wod

5 RFT

250m row
Front Squat x 10
Sit Ups x 15
Box Jumps x 20

135#

Thursday the 7th Wod

3 RFT

800m run
15 pull ups
50 push ups

Wednesday the 6th Wod

21-18-15-12-9-6-3

Sdhp
Push Press

Shirts, hats and tanks are in 20 dollars each.

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.

Monday 4th Wod

3 RFT

100' walking lunge
50 squats
25 back ext.

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!

Friday the 1st Wod

10-9-8-7-6-5-4-3-2-1

Pull Ups
Box Jumps
Squats