Friday 07-30-2010

Happy B-Day Donniece!, welcome back from vacation Carol.

WOD:

10 wall ball (M20lb, W10lb)
15 knees to chest
20 push ups
25 lunges

Everybody worked hard today, so enjoy your weekend. We will see ya on Monday.

WOD

7 Rounds

50 mountain climbers
15 deadlifts

tabata sit ups

hill country crossfit from hillcountrycrossfit on Vimeo.

Wednesday 07-28-2010

Early Bird WOD:

20 min amrap: 200m run, 16 KB, 8 pull ups

Morning WOD:

5 rds: 400m run, 12 pull ups

Tuesday 07-27-2010

This Mornings WOD:

200 jump rope, 50 knees to chest
200 jump rope, 40 knees to chest
200 jump rope, 30 knees to chest
200 jump rope, 20 knees to chest
200 jump rope, 10 knees to chest

Great job this morning. Lauren, Rob, Laura, Susan, Patti, Kyle, & Kirby.

Monday 07-26-2010

TODAYS WOD:

"150 Burpees"

for time:

Yes, that is all!

There was alot of grumbling, but you all pushed through it.

Patti: 17:47
Donniece:17:12
Lauren: 18:33
Tanya:19:57
Carrie C: 25:27

07-21-2010 FRIDAY

TODAYS WOD:

"Deck of Death"


Rob, Susan, Patti, Donniece and Lauren: great workout, everybody always loves this one because of the surprise you get turning thar card over.

For y'all that don't know it, here is how it goes.

you take a deck of cards and pick an exercise for each suite. The aces are a different exercise but harder than the others. if you draw a joker. draw again and that card is double the exercise. Face cards are ten reps, the other cards dictate the reps, like a 6 of hearts would be 6 reps of that exercise. enjoy playing. The goal is to build up to one deck per participant.

07-21-2010

Awesome Picture of our newest member of the box. Glad everyone is doing fine.

TODAYS WOD:

ROB and LAURA did yesterdays WOD:

5 rds- 5 pull ups, 5 links tire drag, 100 jump ropes; Great job pushing through it. Rob, welcome back from vacation. Laura-next time no band.

Donniece and Lauren did Helen this morning for their benchmark:

3 rds- 400m run, 21 KB swings (25 lb), 12 pull ups (blue band)

Donniece, sweet time 9:17 you shaved more than a minute off your last
Lauren, way to go, you bumped up your kettle bell weight and band, for a 11:26

Rylan Olivia is here!

We would like to say thank you for all the prayers and thoughts.

Tuesday 07-20-2010

I do want to say congradulations to the Currie family on their recent(as in yesterday) addition to the family "Rylan" I do not have the details, but mother and baby are doing fine. Thank you for all your prayers.

TODAYS WOD: 5 rds

5 pullups
5 links of lire drag
100 jump rope

Lauren and Tanya were there this morning, along with our other crossfitters (the crickets). I think the black birds are even sick of them. That was good work this morning girls. See y'all tomorrow. I will let y'all know the details about "Rylan", when they come in. Hopefully a picture too.

Get Inspired

2010 CrossFit Games Preview
- Watch more Videos at Vodpod.

CrossFit Fittest on Earth

The Games Are Here

CrossFit Games are here, this weekend the fittest man and woman on the planet will be crowned. Tune in to crossfit.com and click on the live stream link. You will be watching what CrossFit is all about. Starts now and goes on till sunday. Dont miss it.

hill country crossfit from hillcountrycrossfit on Vimeo.

Don't forget to get those hill country crossfit stickers on your vehicles, if your having problems ask ken or myself and we will put them on. Spread the word.

Thursday 07-15-2010

TODAYS WOD:

2000m row

then,

10 kettle bell swings
10 pull ups
10 air squats

Early birds were on it this morning. Carol two real pull ups in a row. That was cool. Patty, you are a machine on the row. Keep up the good work.

Wednesday 07-14-2010

TODAYS WOD:

5 rds

4 links of tire drag
10 front squats
15 modified HSPU (Carol-did mostly precribed HSPU, the gymnast in her is coming out
20 situps
25 air squats

That tire drag sure does burn. I am very proud of y'all, the progress y'all are making is awesome. Carrie, good to see you. It gets better, trust me.

athletes of hill country crossfit from hillcountrycrossfit on Vimeo.

Awesome job today. There's a rumor going around that we are going to be having a challenge of some sort coming soon. Stay posted

Monday 07-12-2010

This reminded me of what was waiting for me at the box this morning. I told the guy to get a blower.


Morning WOD:

20 min time limit

1 min per station, continuous clock.

rope whips
situps
pullups
kettle bell swings
wallball

Excellent job this morning, Laura, Mary, Carol and Donniece. Donniece helped me yesterday with a little rearranging and the place is much better. Thank you.

Friday 07-09-2010

TODAYS WOD:

FRAN

21-15-9
Thrusters
Pullups

Nice Benchmark this morning. Rob excellent effort and good form. Carol,Lauren, Donniece & Mary. Fran said it was nice to meet y'll. Nice work, We are going to continue to work on this exercise. Have a relaxing weekend.

Thursday 07-08-2010

TODAYS WOD:

5 rds:

10 front squats
10 push press
10 box jumps
10 pushups

Y'll did a great job encouraging each other through the workout. Lauren nice to have you back. Jana and Kyle, thanks for coming in this morning. Whenever y'll are in town we would love to have ya workout with us.

hill country crossfit athletes from hillcountrycrossfit on Vimeo.

Wednesday 07-07-10

This mornings WOD:

20 min AMRAP

400m run
10 KB swings
5 Pullups

Good job bringing it to the box this morning. Donniece and Carol were neck and neck as usual. Carrie and Amy,y'll did a nice job of constant motion. Amy, it was good to have you at the box. Hope to see you again. Carrie glad to have you back from storm chasing. Between Carrie and Tanya we should have the weather covered. Carrie P. where are you?

The Early Birds: Rob and Travis (welcome back).

They had an added 5 pullups to the same WOD. Travis it gets better. Just ask Rob.

Good Bye

I would like to wish Dan and Ryan all the best as they move on with there lives. Dan is off to virginia for 6 weeks of officer training for the military, then back to Notre Dame for another year of school. Ryan is headed back to Dallas for work. We really enjoyed your time with us and hope you continue crossfitting wherever you end up all the best.

Untitled from hillcountrycrossfit on Vimeo.

Tuesday 07-06-10

For those that did not get to participate in the WOD yesterday, I thought I would give y'll a chance today. So the Early Birds did, "KAREN".

Rob and Laura, great job this morning. The warm up of the 500m row, then "KAREN"(150 Wallball), and finish with 500 jump rope.

Monday Night 07-05-10

Tonights WOD:

100 wall ball
6 links tire drag (25lb-35lb)
6 links tire flip

Great job Wes, Mark and Walker. Your work on the bench and pullups was good.
3rds:
max rep 45lb bench, max reps pullups
Wes: 52,60,23/2,3,2
Mark: 40,35,35/2,3,2
Walker: 17,17,11/2,1,1

Brynn is 4

4 years ago my beautiful daughter Brynn was born
HAPPY BIRTHDAY SWEETIE. I LOVE YOU

Monday 07-05-2010

Good morning, we hope everyone enjoyed the beautiful weather on July 4th. Todays WOD is "KAREN"

150 Wall Ball for time.

Carol and Donniece, y'lls form was good and so was the intensity. Karen is usually not a long workout because it is one of the "Girls" and the "Girls" are benchmark WODS. So be mindful of today, because "Karen" will return soon.

Friday 07-01-10

Todays WOD:

CINDY

20 min AMRAP
5 pullups
10 pushups
15 air squats

B=blue band, G=green, F=foot, K=knee

Carol: 19 rds, BF
Donniece: 18 rds BF
Lauren: 18 rds GF
Tanya: 13 rds GF
Rob: 10 rds, 1st 4 no band, next 6 GF (awesome, 1st time)

I don't think y'll like Cindy, because y'll kicked her */%#!

Thursday 07-01-2010

Todays WOD:

4 rds(5 if you are Carol)

5 deadlifts (65 lb)
10 kettle bell swings (15 to 18 lb)
20 air squats
25 situps

Ya'll really went through that workout fast.This WOD would not have been done as quickly a few months ago. It shows just how hard ya'll have been working. Not only in the Box, but at home with your eating habits. Keep up the good work.

Wednesday 06-30-2010

TODAYS WOD:

5rds

1 min at each station, 30 sec rest betweens rounds.

70 lb farmers carry
jump rope
air squats
push ups
25 lb press

Some driven women this morning. Carrie C., welcome to the box. Keep up the good work.

Tuesday 06-29-2010

Todays WOD:

1000m row
20 wall ball
20 knees to chest
500m row
30 wall ball
30 knees to chest
250m row
20 wall ball
20 knees to chest

Carol and Lauren, excellent work. I think ya'll will be feeling that one in a few days. See you tomorrow.

hill country crossfit from hillcountrycrossfit on Vimeo.

Monday 06-28-2010

Early Birds and Not so Early Birds:

4rds

500m row
5 ring dips
10 pullups
15 air squats

Rob, you did awesome this morning. Keep up the good work. Donniece and Lauren, I can always count on y'all to consistently push yourselves. Way to go. I hope everyone is enjoying summer as much as I am. Remember when you are at the beach, that is a perfect place to workout. I will remember to bring my camera. So keep that in mind for next time. Kevin I see a muscle up in the near future.

Saturday 06-26-2010

Skill work, then a wod:

Skills:

-Air Squat
-Press
-Push Press
-Push Jerk
-Wall Ball

Wod:

4 rds

400m run
5 wall ball
10 press
15 air squats

Great job this morning, I think we covered some good ground with our skills. We should focus on skill work at least once a month, if not before each wod. Patty, Carol, Donniece and Gary you did a nice job this morning. Enjoy the rest of your weekend.

WOD

12 min. Amrap

20 mountain climbers
10 thrusters
15 jumping pull ups

This wod surprised me it was a lot harder than it looked, you guys really went after it. Good job to carol, jess, susan and naomi.

Ryan trying to get his first muscle up.

Keep Trying it will come

Ryan try's a muscle up from hillcountrycrossfit on Vimeo.

Ryan gets his first muscle up.

Awesome job bro. You worked hard and we are proud to have you as a part of our Hill Country family.

ryan keeps trying a gets his first muscle up from hillcountrycrossfit on Vimeo.

Thursday 06-24-2010

Todays WOD: BASEBALL

20 min AMRAP

1st base: 100 jump ropes
2nd base: 20 Kettle Bell Swings
3rd base: 30 Air Squats
Home: 20 Box Jumps

Carrie 5 runs, Carol 5 runs, Tanya 4 runs, Rob 4 runs and Andrew 3 runs. Good game!!!
Sorry, no hotdogs and beer today.

Wed 06-23-2010

This mornings WOD:

10 rds:

5 pullups
10 wallballs
15 situps

Donniece: 13:11
Lauren: 13:41
Carrie: 15:50
Tanya: 16:53

We are going to start working more on our kipping pullups, because I think yall are ready for those. Excellent work this morning.

hill country crossfit from hillcountrycrossfit on Vimeo.

Awesome work tonight

Tuesday 6-22-2010

Good Morning Early Birds,
Todays WOD:


5 rds

50' weighted overhead lunges
21 burpees

Nice to see all the happy faces. It just warms my heart. Great job this morning, and no that is not my baby stroller.

Rob-2.5 rds, but u did have ur baseline this morning
Andrew-18:30
Carrie-15:51(Kicked Butt)
Lauren-16:24
Tanya-16:50

Susan

Here is Susan one of our 6pm athletes.

hill country crossfit from hillcountrycrossfit on Vimeo.

Good job today guys.

Monday 06-21-2010

I had a great vacation, and I really appreciate everyone working with Brent and me on the schedules. I am glad to get back to it.

Todays Early Bird WOD:

5 rds

400m run
10 (65 lb) Sumo Deadlift High Pulls
10 hanging knees to chest

It is always tough coming back from the weekend, but Andrew, you did and you did let it beat you. 9 times out of 10 it is a mental game and you were mentally tough today.

Friday 06-18-2010

This mornings WOD:

20 min amrap

5 pull ups
10 presses
15 pass throughs

Andrew, Lauren and Donniece. Awesome way to finish the week. Hope everyone has a nice weekend and happy Fathers Day to all the Dads out there.

Thursday 06-17-2010

Todays WOD:

6:00 am, Robert and Andrew:
2k row
5 rds
-5 man makers
-10 situps

7:00 am, Lauren, Tanya, Val:
10 rds
- 1 lap
- 5 man makers
- 10 situps

Great work, those man makers really get ya. I think it is the burpee in there that does it.

wod

1k row

22-16-10

kb snatches
clapping push ups
box jumps

athletes of hill country crossfit from hillcountrycrossfit on Vimeo.

Wednesday 06-16-2010

Early birds,

same wod as guys night. Ya'll are very impressive. I think ya'lls favorite exercise was the tire flip. I could really see the enjoyment in ya'lls faces. The hanging clean is a mechanical exercise, but once you get that movement down it will definitely help with everyday tasks. Remember these are all functional movements that relate in some way or to everyday tasks.

Tuesday 06-15-2010

Guys night

1 min sets, continuous clock, 1 min rest after each rds

wallball
rope whips
tire flip
hanging cleans
situps

That was a good workout. Y'll had the intensity and drive. Awesome job Chris, see ya Thursday.

Susan and Patti working hard

susan and patti from hillcountrycrossfit on Vimeo.

Tuesday 06-15-2010

WOD

20 min AMRAP

5 overhead squats
10 toes to bar or knees to chest
15 KB swings

We are really working on form, so it was a high rep, low weight workout. Y'all are definitely making progress on the overhead squats and KB swings. Keep up the good work.

Monday 06-15-10

WOD:

10 rds

5 burpees
10 squat thrusters
100 jump ropes

Vacation was great, California is beautiful, but I missed Texas. I am glad to be back at the box. Todays WOD was tough, but ya'll pushed through it. I wanted to shout out to our new members, Rob and Amy. Ya'll just joined an excellent workout program.

WOD

500m Row

9-21-15

SDHP
BJ
Push Press

Good Job athletes.

Here is our new logo.

what do you guys think

WOD

7 Rounds

7 Deadlifts
7 Burpees

Tabata sit ups.

Deadlifts and Burpees from hillcountrycrossfit on Vimeo.

WOD

5 Rounds

10 Pull ups
15 Thrusters
20 Box Jumps

After each round 20m kb push pulls.

You guys did awesome, this wod was not easy but everyone pushed through and finished. Remember to stay hydrated all day long, you can't just drink water an hour before the workout and expect to be fine.

Saturday WOD

This WOD was spur of the moment. Is was good to see ya'll. If you were not able to make it, don't worry because we are going to start some free Saturday morning skill sessions for the members soon. This is to learn and practice the different crossFit exercises.

As for the WOD, ya'll worked great at pushing through that one. It was hard, but you know what, you did it. That was a great way to kick off the weekend. That type of wod will make its way back very soon.

500m, then hit the next exercise, then take a lap (75 yrds)between exercises, just one round.

20 reps each of
-Kettle Bell swings
-hanging knees to chest
-push press
-box jumps
-pullups
-Sumo Deadlift High Pulls
-lunges
-front squats
-situps
-air squats

WOD

20 min. AMRAP

5 walkouts/ w pushups
10 one legged pistols (each leg)
15 sit ups
20 kb swings

hill country crossfit athletes from hillcountrycrossfit on Vimeo.

Early Birds

HCCF WARM UP

10 rds

200m run
5 burpees
10 wallball

HCCF COOL DOWN

Good way to end the week. Strong finish from all of ya. Walker, welcome to the class, good push.

Early Birds

HCCF WARM UP

400m row
Deadlift
Pass Throughs

HCCF COOL DOWN

The person rowing dictates when everyone rotates to the next station. So everyone starts at the same time. One on the rower, one at the Deadlift station and one at the Pass throughs. When the rower finishes the 400m, everyone rotates to their next exercise.

That was a good job this morning, sorry about the music. I don't know what happened to the stereo. I guess after 19 yrs it finally had enough.

Evening Class

HCCF WARM UP

Team (4 team mates) WOD

Team 1: Walker, Naomi, Jess and Susan
Team 2: Kirby, Cate, Audrey and Patti

500m Row
20 burpees
20 wallball
20 kettle bell
20 pushups

You can not start the next exercise until the one before you finishes.

In the end, Team 2 pulled away with a victory. The intensity was there during the workout. Nothing like a little competition to bring it out. Everyone did a good job of pushing their way through the reps.

Guys Night

HCCF WARM UP

20 pullups
20 box jumps
20 toes to bar
10 Clean & Jerk walks 10 yrd carries
20 toes to bar
20 box jumps
20 pullups

HCCF COOL DOWN

Awesome job with the WOD. Dan, Ryan, Walker & Brent. That was alot of work in a short period of time.

Early Birds

HCCF WARMUP

20 min amrap

10 pullups
15 kettle bell swings
20 air squats

HCCF COOL DOWN

Great workout this morning. It is always hard to come back from a long weekend. Time to get back to it. Carol, Carrie, Lauren, Tanya and Andrew, keep up the good work.

Memorial Day WOD

"JT"

21-15-9

Handstand pushups
Ring dips
Pushups

JT "Jeff Taylor" was a Navy Petty Officer 1st Class, he was killed in Afganistan in April 2006.

Thanks for coming out on Memorial Day, to put in some sweat equity in yourselves and pay your respects to those that serve.

Saturday morning WOD

Deck of Cards

Great to see all the smiling faces this morning. It is great to see y'all ready for action. The intensity level was right on this morning. See y'all Monday morning at 10. Have a great memorial day week. Remember to give thanks to the ones who have served and whom are serving in the US military. Without them we would not be able to enjoy the freedoms we now have.

Evening Class

HCCF WARMUP

5 rds

50 yrd sprint forward/backward 4 times
15 overhead squats

HCCF COOL DOWN

Y'all did an awesome job pushing through that workout. I see everyone increasing the intensity of their workout. When intensity is there, good things happen.

New Day same ol butt kickin

Good job today athletes.

The athletes of hill country crossfit getting it done. from hillcountrycrossfit on Vimeo.

Sorry for the delay Major Leaguers, but my host was having trouble uploading my video.

Bases Loaded from hillcountrycrossfit on Vimeo.

WOD

Tabata

Row
Burpees
KB swings
Box jumps

Awesome job today by all the Hill Country CrossFit athletes. Keep up the good work.

05-24-2010

HCCF WARM UP

5 rds

20 wallball
50 yrd ball carry
20 slamball

If you drop the ball, there is a 10 pushup penalty

Great job this evening.

05-21-2010

Awesome job this morning. All of ya'll were really pushing it. Being familiar with all the exercises really helps during the workouts. It will take a few times of trying and then you will know the movement. Once the movement is learned, then you can start push yourself a bit more. Being apart of a class really helps in this area. Ya'll that have been with us for the past few months, your efforts are really beginning to show. Ya'll that are new to the box, it won't be long before ya'll begin to see the benefits of your labor. Have a great weekend.

Nuff Said

WOD

Good Job today, remember if it seems to easy your not going fast enough. You should be going as fast as you can on the rower, the only reason for going slow is that your getting tired.

5 Rounds

1 min row
1 min back ext.
1 min rope whips

1 min rest after every round.

CrossFit Baseball

The Girls of Summer where kickin some butt today in a little game of CrossFit Baseball. Keep it up guys i'm proud of ya.

1st base 10 kb swings
2nd base 20 air squats
3rd base 30 jump ropes
home plate 10 pushups
20 situps
10 pushups

ten pound overhead lunge between bases.

The Girls Of Summer from hillcountrycrossfit on Vimeo.

New Face at the Box

Welcome to the box Dan. I know you are only with us for 7 weeks, but that is enough time to get you ready for your next assignment. We will definitely work on the kipping pullup, because that is going to help speed things up.

Early Birds

HCCF WARM UP rotation exercise: 200m row jumping pullups 55 lb front squats HCCF COOL DOWN I know the front squat was a little heavier, but I knew ya'll could handle it. The technique was good and ya'll had it all the way. We will start incorporating the hanging knee lifts and knees to elbows. Pictures will follow.

Early Birds

HCCF WARMUP

400 m run

5 rds:

10 burpees
15 KB swings
20 Box jumps

400 m run

Great job this morning, Ya'lls form on the KB swings is so much better. Ya'll are keeping your chest up and pushing through your heels. I did see some heel striking on the run. Lets pay attention to that. Remember there is no shock absorbing going on with your legs if you are heel striking. Carol you look well rested.

New Class In Town

5:30 pm class from hillcountrycrossfit on Vimeo.

Great work today guy's. Val you are really coming along, Mary awesome job you keep up that work ethic and i promise you will see results. Donniece you always bring it. Awesome work.

Early Birds

HCCF WARM UP

Todays WOD: "Karen"

150 wall balls

then finish with 9 min of jump rope shooting for 1000.

HCCF COOL DOWN

Nice job this morning getting through Karen. Almost got to 1000.

Lauren 7:20 10lb 882 jump ropes
Carrie 7:50 9 lb 6?? ""
Andrew 7:54 12lb 456 ""
Tanya 8:24 9 lb 700 ""

Early Birds

Way to brave the storm. Glad everyone made it to the am workout. Today we did a team workout. (Lauren and Carrie vs. Carol and Tanya). It was a tight race, but Lauren and Carrie pulled it out in the final reps of the push press. Everyone put in a great effort, especially Lauren and Tanya, way to stick it out. I know those push presses were tough.

HCCF WARM UP

1st round: Wall balls and SDHP 2nd round: Push press and Air squats

Number of reps 9-21-15

HCCF COOL DOWN

Guys Night

9-21-15

thrusters
burpees

awesome work tonight guys, good job pushing through it.

Newbies

Just wanna welcome Audrey, Jess, Mary, and Susan they did there first wod today and signed up congrats and welcome to the family.

WOD

30 wallballs
5 kb swings
25 wallballs
10 kb swings
20 wallballs
15 kb swings
15 wallballs
20 kb swings
10 wallballs
25 kb swings
5 wallballs
30 kb swings

every minute on the minute stop what you are doing and do 5 push ups

wall balls and kb swings from hillcountrycrossfit on Vimeo.

Early Birds

HCCF WARM UP

Same workout as yesterday, we just rotated. This time Lauren did the 5000k row. Way to go to stick it out Lauren. Then we had Carrie, Carol and Andrew doing the Tire flip/jump, ladder/sprint, burpees. I know it was tough. Carol, you can stop when time expires. Ya'll had the intensity faces working for you this morning. By rotating, everyone was able to enjoy both types of workouts.

HCCF COOL DOWN

Early Birds

HCCF WARM UP

5000M row (Carrie and Carol), excellent work

10 tire flip/jump
3 ladder drill/sprints
and everyone favorite (Burpees)


Awesome job (Lauren, Tanya and Dale). Dale is new to the Early Birds. He is representing the SAFD. Nice to have you there this morning.

HCCF COOL DOWN

WOD

5 Rounds

15 pullups
20 pushups
25 kb swings
30 air squats

we had an awesome effort from the 10am class

Val 17:54 3 rounds as Rxd with Grey band last 2 used ring rows
Donniece 15:01 as Rxd Green band
Naomi 17:29 as Rxd used grey band

you should be seeing results they aren't given they are earned, you guys should be proud.

05-10-2010

HCCF WARM UP

20 min amprap-relay

25 lb overhead walk
situps
10lb Dumbbell thrusters
Pass Throughs

Hope everyone had a great mothers day. It is always tough coming back on Monday, but ya'll pushed your way through to the finish. Nice work, Carol, Lauren, Tanya and Andrew.

05-09-2010

Happy Mothers Day!

REST DAY

05-08-2010

REST DAY

05/07/2010

HCCF WARM UP

Both the Early Birds and Mid-morning classes did "Running Cindy"
It was a tough one, but ya'll got through it. Sweet!

Carol 5 rds BF
Lauren 5 rds BF/GF
Donniece 5 rds BF
Tanya 4 rds GK
Carrie 4 rds GK
Naomi 4 rds GK
Valerie 4 rds GK/K/Rings

HCCF COOL DOWN

Have a great weekend, see ya'll Monday morning

Evening Class

HCCF WARM UP

Running Cindy

20 min amrap

1 rd of Cindy
run 100 yards
2 rds of Cindy
run 100 yards
3 rds of Cindy
run 100 yards
etc......

Kevin that was a great job. 15 rds of Cindy. Makes me think if we did not have the run you would have smoked 20 rds of Cindy. Awesome job...

The Chicken Coop Workout

HCCF WARM UP

Farmers Walk 35 lb KB's
Jumping Pullups
Abmat Situps
Front Squats 45 lb bar
Overhead Squats 7 lb pvc

HCCF COOL DOWN

Relay style, This workout goes out to all you wanna be chicken farmers. The intensity was really going this morning. Ya'll form is getting so much better.

New Faces

Today we had the honour of hosting some crossfitters from lubbock, you guys did awesome. To the 10 am class you kept on pushing, good job on the hose drag and tire flips.

EARLY BIRDS

The early birds hit the deck of cards today. The exercises were weight oriented and that made it tough. Carol and Lauren, great job pushing through the workout. I'll get back to you on the difference in weight between the chrome bar and the dark one. Tanya and Carrie see ya'll in the morning.

The ol deck of cards

awesome job tonight guys andrew, kevin, and justin you guys brought it tonight keep up the good work.

05-04-2010

HCCF WARM UP

20 MIN AMRAP

10 Burpees
15 Situps
20 Wall ball

Great workout this morning. Carol had 8 rds, Lauren 6 rds, Carrie 5 rds. Those burpees are alot of work. I made a counting error yesterday on Tanyas' benchmark workout "CINDY". So we repeated it today and I agree, I made a big counting error. Today Tanya did 17 rds GF(green band, foot in). That was an awesome effort. I think it is time for everyone to go knee in, not foot.

HCCF COOL DOWN

CINDY

Ya'll did a great job today. The intensity was up. Ya'll should be very pleased with your progress. Tanya you were a few reps from finishing 12. Next time I think you will beat this one.

Carol 18 rds GF
Lauren 18 rds GF
Carrie 14 rds GF
Tanya 11 rds GF

Andrew we will see you on Tuesday. We are going to do the "CINDY" bench mark then.

05-03-2010

HCCF WARM UP

Bench Mark

"CINDY"

HCCF COOL DOWN