Todays WOD: "Jack" 10 reps Push Press (Rx'd weight 110 lb) 10 reps Kettle Bell (Rx'd weight 53lb) 10 reps Box Jumps (Rx'd 24") Great job this morning Carol, Chris, Tanya, Lauren, Avery and Michelle.
Thursday, September 30, 2010
Tuesday, September 28, 2010
Tuesday, 09-28-2010
Todays WOD:
Karen:
150 wall ball
Patti, Julie and Michelle did a great job pushing through Karen.
Helen:
Chris, Carol, Meagan, Holly and Carol Lynn hit Helen to get their bench mark in. We are starting to get times and reps up on the board. Pretty soon we will have plenty of times on the board to gauge our progress.
Chris kicked Helens Butt all over the place today with a 9:59. Carol, there is no going back to the band for you. Everybody give it up for Carol doing her pull ups unassisted.
Karen:
150 wall ball
Patti, Julie and Michelle did a great job pushing through Karen.
Helen:
Chris, Carol, Meagan, Holly and Carol Lynn hit Helen to get their bench mark in. We are starting to get times and reps up on the board. Pretty soon we will have plenty of times on the board to gauge our progress.
Chris kicked Helens Butt all over the place today with a 9:59. Carol, there is no going back to the band for you. Everybody give it up for Carol doing her pull ups unassisted.
Monday, September 27, 2010
The Battle of Mind over Body
Who talks to themselves during a workout? Everybody does, some more than others. This conversation can make the difference between achieving your goals and not meeting them. Watch and listen to this video. The speaker is Trevor Moawad, IMG director of performance. This comes to you courtesy of the CrossFit Journal.
Results are In
The FGB 5 results are in Julie finished in 1st place and Carol came in 3rd place. Way to represent Hill Country Crossfit and yourself. They had Rob in 4th place for scaled but he actually stepped it up and did the rxd. Awesome work guys.
Monday, 09-27-2010
TODAYS WOD:
Benchmark; "HELEN"
3 rds
400m run
21 kettle bell swings
12 pull ups
I told y'all the prescribed weight was a 2 pood (76lb), I was wrong it is 1.5 pood (55 lbs). Y'all did a great job this morning. The weather was perfect. Patti and Brett, thanks for bringing Bruce and Cheryl Baker. I hope they enjoyed it and can come back. These benchmarks are used to gauge what we need to work on. I think everyone can agree its the pull ups. I noticed some of y'all figuring the kipping motion out. It won't be long before y'all are knocking them out.
Benchmark; "HELEN"
3 rds
400m run
21 kettle bell swings
12 pull ups
I told y'all the prescribed weight was a 2 pood (76lb), I was wrong it is 1.5 pood (55 lbs). Y'all did a great job this morning. The weather was perfect. Patti and Brett, thanks for bringing Bruce and Cheryl Baker. I hope they enjoyed it and can come back. These benchmarks are used to gauge what we need to work on. I think everyone can agree its the pull ups. I noticed some of y'all figuring the kipping motion out. It won't be long before y'all are knocking them out.
Sunday, September 26, 2010
Fight Gone Bad 5
This weekend our very own Carol Carew along with Rob and Julie Schaffer competed in the annual Fight Gone Bad competition. They did amazing. This was their first crossfit competition and they held their own. We are very proud of you guys, awesome work.
Round 1
Round 2
Round 3
Round 1
Round 2
Fight Gone Bad from brent currie on Vimeo.
Round 3
Fight Gone Bad from hillcountrycrossfit on Vimeo.
Friday, September 24, 2010
Friday, 09-24-2010
Todays Wod:
4 rds
400m run (row)
10 Turkish get ups (5 with each arm)
25 Kettle Bell Swings
Good workout this morning, I would like to let y'all know that there is a comments box. If you have things you want to say about the WOD, ideas or even gripes, let us know.
4 rds
400m run (row)
10 Turkish get ups (5 with each arm)
25 Kettle Bell Swings
Good workout this morning, I would like to let y'all know that there is a comments box. If you have things you want to say about the WOD, ideas or even gripes, let us know.
Thursday, September 23, 2010
Class
Remember, there is no class this Saturday.
Good luck to Carol, Julie, Rob and Brent at Fight Gone Bad this weekend. If you can make it, check it out.
Good luck to Carol, Julie, Rob and Brent at Fight Gone Bad this weekend. If you can make it, check it out.
Wednesday, September 22, 2010
Tuesday. 09-21-2010
Evening Class WOD:
Dustin, Dillon, Walker, Patti, Brett, Susan, Naomi and Travis.. Nice job pushing through that WOD. Y'alls form looked much better, but with anything its practice, practice, practice.
As you can see in the pictures, two people (I will not name names, were heal striking), this will cause pain in the shins, feet, knees, hips, back.
Wednesday, 09-22-2010
Todays WOD: 20 min workout 10 ring dips 10 deadlifts 10 SDHP Pick a weight you are comfortable with, we are working on form and technique. When you can perform the exercise properly, then we can increase the weight. Susan, you were picking it up and putting it down. We are going to start working on one rep max for the white board.
Tuesday, September 21, 2010
Tuesday, 09-21-2010
Todays WOD: 20 min amrap 400 m run (4 laps) 10 hanging cleans 20 box jumps Great work everybody. I know the hanging clean was a new exercise, but y'all did a great job picking it up. We need to keep working on that skill, because when you couple that with the deadlift, you have learned how to safely transfer a weight from the ground to your shoulders. Carol, thanks for bringing Holly and Carolyn. I hope they had fun and were able to see what crossFit is about. This video is a little dark;
Ok, as y'all can see Chris and Rob wanted to put a press into the routine. I like it!
Monday, September 20, 2010
WOD
5 Stations 2 people per statrion 4 min each station
row
thrusters
20 wall balls 200m run
15 kb swings weighted lunge 20 steps
cindy ( 5 pullups,10 pushups,15 squats)
Awesome work this morning people. Results are earned not given.
row
thrusters
20 wall balls 200m run
15 kb swings weighted lunge 20 steps
cindy ( 5 pullups,10 pushups,15 squats)
Awesome work this morning people. Results are earned not given.
Sunday, September 19, 2010
Saturday, 09-18-2010
Todays WOD:
5 rds
30 jumping squats
30 box jumps
400m run
Rob, Chach, Travis and Kay did a great job getting through this one. The wod really focused on the legs and middle line stabilization. Travis and Kay it was nice to meet y'all. Hope to see y'all again. Kay, thanks for bringing some of Pearland CrossFit fliers and exchanging a some info. It is always nice to speak with a crossfitter from another box and learn something new.
5 rds
30 jumping squats
30 box jumps
400m run
Rob, Chach, Travis and Kay did a great job getting through this one. The wod really focused on the legs and middle line stabilization. Travis and Kay it was nice to meet y'all. Hope to see y'all again. Kay, thanks for bringing some of Pearland CrossFit fliers and exchanging a some info. It is always nice to speak with a crossfitter from another box and learn something new.
Thursday, September 16, 2010
Thursday, 09-16-2010
Todays WOD:
I thought since some of y'all will be going to the Fight Gone Bad fundraiser next weekend we would do Fight Gone Bad today.
3 rds, continuous running clock, one minute at each station, one minute rest after each round. Count your reps at each station, count your calories when on the rower. Keep a total count for each round. Then we will add the three rounds together for an aggregate number.
Wall ball
SDHP
Box jump
Push Press
Row
Rob (20lb ball, 55lb Barbell, 20" box) 95,94,87=276
Carol(14lb ball, 55lb or 35lb Barbell, 20" or 14" box) 70,94,85=249
Tanya (14lb, 35lb Barbell, 14"box) 66,82,86=234
Lauren (14 lb, 35lb, 14" box) 74,75,66=215
Great work, sorry about your lip Carol.
I thought since some of y'all will be going to the Fight Gone Bad fundraiser next weekend we would do Fight Gone Bad today.
3 rds, continuous running clock, one minute at each station, one minute rest after each round. Count your reps at each station, count your calories when on the rower. Keep a total count for each round. Then we will add the three rounds together for an aggregate number.
Wall ball
SDHP
Box jump
Push Press
Row
Rob (20lb ball, 55lb Barbell, 20" box) 95,94,87=276
Carol(14lb ball, 55lb or 35lb Barbell, 20" or 14" box) 70,94,85=249
Tanya (14lb, 35lb Barbell, 14"box) 66,82,86=234
Lauren (14 lb, 35lb, 14" box) 74,75,66=215
Great work, sorry about your lip Carol.
Wednesday, September 15, 2010
Wednesday, 09-15-2010
TODAYS WOD:
4 rds
500m row
30 wall ball
30 situps
Remember your form on the wall ball. Keep your chest up, don't let the ball drop below your chest. Push through your heels. I know the sit ups can be a pain in the rear (literally). If you have any suggestions please let us know. We have three different types of mats, but if one can be found that works better let us know. We will be on the lookout for something that works. If you are planning on going to the Fight Gone Bad, It will be a great opportunity for you to meet other crossfitters and compare your progress to them.
4 rds
500m row
30 wall ball
30 situps
Remember your form on the wall ball. Keep your chest up, don't let the ball drop below your chest. Push through your heels. I know the sit ups can be a pain in the rear (literally). If you have any suggestions please let us know. We have three different types of mats, but if one can be found that works better let us know. We will be on the lookout for something that works. If you are planning on going to the Fight Gone Bad, It will be a great opportunity for you to meet other crossfitters and compare your progress to them.
Tuesday, September 14, 2010
FGB 5
FIGHT GONE BAD 5!!!
We are joining forces this year to host and participate in FIGHT GONE BAD 5!
This is an amazing opportunity for the coming together of our gym with some of the city’s finest affiliates and their members! ……And it’s for a great cause!
There are 3 projects this year that are receiving donations from FGB5 – LiveStrong, Wounded Warrior, and CrossFit Foundation.
San Antonio CrossFit Gyms that are participating in this joint event:
210 CrossFit, Body Armor CrossFit, Comal CrossFit, CrossFit SanAntonio, Elite CrossFit, Hill Country CrossFit, LoneStar CrossFit, Mission CrossFit, River City CrossFit!!
Date: Our event will be held on September 25th
Time: 9:00am Registration – Event 10:00am till 1:00pm
Location: Airrosti Rehab Centers, LLC
7410 Blanco Rd, San Antonio, TX 78216
Sign up today
A 50.00 Entry Fee is all that is required for all athletes wanting to participate in the workout! You will receive a FGB5 T-Shirt, a spot in the workout heats, and BBQ and refreshments after your workout.
Bring your family and your friends! Let’s sweat together as a community, raise money for a great cause, and share in the madness that defines us…CrossFit!
If you just want a shirt you can order them from me they will be $15, let me know as soon as possible I need your shirt size they need to be ordered tomorrow morning.
We are joining forces this year to host and participate in FIGHT GONE BAD 5!
This is an amazing opportunity for the coming together of our gym with some of the city’s finest affiliates and their members! ……And it’s for a great cause!
There are 3 projects this year that are receiving donations from FGB5 – LiveStrong, Wounded Warrior, and CrossFit Foundation.
San Antonio CrossFit Gyms that are participating in this joint event:
210 CrossFit, Body Armor CrossFit, Comal CrossFit, CrossFit SanAntonio, Elite CrossFit, Hill Country CrossFit, LoneStar CrossFit, Mission CrossFit, River City CrossFit!!
Date: Our event will be held on September 25th
Time: 9:00am Registration – Event 10:00am till 1:00pm
Location: Airrosti Rehab Centers, LLC
7410 Blanco Rd, San Antonio, TX 78216
Sign up today
A 50.00 Entry Fee is all that is required for all athletes wanting to participate in the workout! You will receive a FGB5 T-Shirt, a spot in the workout heats, and BBQ and refreshments after your workout.
Bring your family and your friends! Let’s sweat together as a community, raise money for a great cause, and share in the madness that defines us…CrossFit!
If you just want a shirt you can order them from me they will be $15, let me know as soon as possible I need your shirt size they need to be ordered tomorrow morning.
Monday, September 13, 2010
Monday, 09-13-2010
TODAYS WOD: 20 min exercise: 500m row 20 jumping pull ups 15 press Y'all had great form today, we now have three rowers so we can start working that into the exercises more frequently. Ultimately we would like to have at least 6. The rower is a perfect exercise, because it movements build on the strength moves we do everyday in our programs. Todays athletes were Laura, Tanya, Lauren, Carol, Michelle, Becky, Greg and a visitor from the Sudan, Asiki.
Sunday, September 12, 2010
Friday, September 10, 2010
video from wed. morning workout sorry for the delay
hill country crossfit from brent currie on Vimeo.
Friday, 09-10-2010
TODAYS WOD: 10 rds 10 wallball run with your medball out around the cones and back, if you drop the ball, the penalty is 5 burpees, after you run, 10 ball slams 10 push ups 10 knees to chest Awesome job this morning, Susan, Laura, Rob and Chris were the early birds, Chach, Michelle, Becky and Brian were the mid morning class. Remember we are at the box at 8am Saturday. We would like to get some more people is the burpee challenge. So bring it.
Thursday, September 9, 2010
Wednesday, September 8, 2010
Tuesday, September 7, 2010
Tuesday, 09-07-2010
Todays WOD:
150 Burpees for time!
This is a good bench mark.
Julie: 12:02 wow, you really kicked that ones butt.
Rob: 14:49
Becky: 20:01
Michelle: 18:48
Megan: 15:54
Carol: 15:45
Laura: 16:53
Lauren: 19:30
Thanks for coming out and braving the rain. Just when I think the crickets are done, they spring right back. That was a great effort, always seems easy when it is a simple exercise.
150 Burpees for time!
This is a good bench mark.
Julie: 12:02 wow, you really kicked that ones butt.
Rob: 14:49
Becky: 20:01
Michelle: 18:48
Megan: 15:54
Carol: 15:45
Laura: 16:53
Lauren: 19:30
Thanks for coming out and braving the rain. Just when I think the crickets are done, they spring right back. That was a great effort, always seems easy when it is a simple exercise.
Monday, September 6, 2010
Saturday, 09-04-2010
Todays WOD:
5 rds
400m run
10 squat thrusters RX(M95,W65)
10 sit ups (abmat)
10 pull ups
Joe, Greg, Carrie, Michelle, Becky, Naomi, Gary, David and Susan. Nice work this morning. Remember form is important, get the form form down first and then speed will follow.
5 rds
400m run
10 squat thrusters RX(M95,W65)
10 sit ups (abmat)
10 pull ups
Joe, Greg, Carrie, Michelle, Becky, Naomi, Gary, David and Susan. Nice work this morning. Remember form is important, get the form form down first and then speed will follow.
Friday, September 3, 2010
Thursday, September 2, 2010
WOD
5 Rounds or 25 Min. Cap
50 Foot Weighted Overhead Walking lunge
30 Box Jumps
7 Turkish Get Ups (each arm)
Part 1
Part 2
50 Foot Weighted Overhead Walking lunge
30 Box Jumps
7 Turkish Get Ups (each arm)
Part 1
Hill Country CrossFit from hillcountrycrossfit on Vimeo.
Part 2
Wednesday, September 1, 2010
Wednesday, 09-01-2010
TODAYS WOD:
20 min time limit:
"Rotations" continuous clock, 1 min @ ea. station, rotate to the next after that minute, but you have to hurry, because the clock is running.
Farmers Carry (Men 36 lb kettle bells, Women 25 lb dumbbells)
Front Squats (Men 45lbs, Women 35lbs)
Box jumps (Men 20", Women 14")
Pass Throughs
Rest
Early Birds: Susan, Carol, Lauren, Becky, Michelle, Mitch, Chach, Courtney, Laura, Carrie P,(Courtney and Mitch glad to have y'all aboard)
Morning: Donniece, Greg, Naomi and Joe (Welcome Joe, hope you enjoyed the workout. We will see you Friday or Saturday if you can make both that would be great)
Everyone did a great job this morning, especially trying to stick to good form. Just remember to drink your fluids and stretch. You never know what tomorrow might bring?:)
20 min time limit:
"Rotations" continuous clock, 1 min @ ea. station, rotate to the next after that minute, but you have to hurry, because the clock is running.
Farmers Carry (Men 36 lb kettle bells, Women 25 lb dumbbells)
Front Squats (Men 45lbs, Women 35lbs)
Box jumps (Men 20", Women 14")
Pass Throughs
Rest
Early Birds: Susan, Carol, Lauren, Becky, Michelle, Mitch, Chach, Courtney, Laura, Carrie P,(Courtney and Mitch glad to have y'all aboard)
Morning: Donniece, Greg, Naomi and Joe (Welcome Joe, hope you enjoyed the workout. We will see you Friday or Saturday if you can make both that would be great)
Everyone did a great job this morning, especially trying to stick to good form. Just remember to drink your fluids and stretch. You never know what tomorrow might bring?:)
Tuesday, August 31, 2010
Tuesday, 08-31-2010
Todays WOD:
20 min amrap
200m run, do it backwards (yes, backwards)
10 burpees
15 kettle bell swings
Great work this morning. Let me know how y'all feel later on in the day from those 200m runs. Carol, Lauren, Tanya, Carrie P., Susan, Patti, Megan, Katie, Andrew, Julie and Rob.
Check out this article:
http://www.i-am-bored.com/bored_link.cfm?link_id=52339
20 min amrap
200m run, do it backwards (yes, backwards)
10 burpees
15 kettle bell swings
Great work this morning. Let me know how y'all feel later on in the day from those 200m runs. Carol, Lauren, Tanya, Carrie P., Susan, Patti, Megan, Katie, Andrew, Julie and Rob.
Check out this article:
http://www.i-am-bored.com/bored_link.cfm?link_id=52339
Monday, August 30, 2010
Mobility
Mobility is a huge part of CrossFit and life in general. This website will be huge in your success and advancement in the movements of crossfit. I highly recommend checking this page out daily and doing the work. Let me know if it is helping.
http://mobilitywod.blogspot.com/
http://mobilitywod.blogspot.com/
WOD
400m run
Tabata
squats
jumping pull ups
push ups
hollow rocks
400m run
Awesome work guys, good job by all.
Tabata
squats
jumping pull ups
push ups
hollow rocks
400m run
Awesome work guys, good job by all.
Saturday, August 28, 2010
Saturday, 08-28-2010
TODAYS WOD:
21-18-15-12-9-6-3 reps per exercise
Handstand Push Ups (HSPU)
Sumo Deadlift High Pulls (SDHP)
finish with 500 jump ropes
Y'all worked hard this morning, Thank you. The three lifts we went over after class, Press, Push Press and Push Jerk are a big part of what we do in CrossFit. Mastering these three lifts will help you to increase your speed and strength while doing the WODS containing these exercises.
Donniece, Rob, Susan, Naomi, Michelle, Meagan and Carrie
21-18-15-12-9-6-3 reps per exercise
Handstand Push Ups (HSPU)
Sumo Deadlift High Pulls (SDHP)
finish with 500 jump ropes
Y'all worked hard this morning, Thank you. The three lifts we went over after class, Press, Push Press and Push Jerk are a big part of what we do in CrossFit. Mastering these three lifts will help you to increase your speed and strength while doing the WODS containing these exercises.
Donniece, Rob, Susan, Naomi, Michelle, Meagan and Carrie
Friday, August 27, 2010
WOD
Buy in:
3 weighted tire sled drags forward there and backwards back
Workout
21-15-9
Wall Ball Burpees
Thrusters
Awesome job by everybody, welcome Rob and Julie.
3 weighted tire sled drags forward there and backwards back
Workout
21-15-9
Wall Ball Burpees
Thrusters
Awesome job by everybody, welcome Rob and Julie.
Thursday, August 26, 2010
Thursday, 08-26-2010
Todays WOD:
5 rds
50 jump ups
40 air squats
30 sit ups
20 push ups
10 pull ups
Nice work this morning. Fun was had by all. Travis, I tried to get some Nora Jones on for ya. Katie you did very well for your first time. Megan you were not rolling around on the floor afterwards like your other half? See y'all Next time.
Carol=21:47, Lauren=23:24, Travis=24:08, Megan=25:20, Katie=25:35, Andrew=28:36
5 rds
50 jump ups
40 air squats
30 sit ups
20 push ups
10 pull ups
Nice work this morning. Fun was had by all. Travis, I tried to get some Nora Jones on for ya. Katie you did very well for your first time. Megan you were not rolling around on the floor afterwards like your other half? See y'all Next time.
Carol=21:47, Lauren=23:24, Travis=24:08, Megan=25:20, Katie=25:35, Andrew=28:36
Wednesday, August 25, 2010
Wednesday, 08-25-2010
Todays WOD:
5 rds
400m run (4 laps)
10 thrusters
5 pull ups
The box was a beehive of activity this morning. It was good to see all the smiling faces. The early birds, Carol, Lauren, Tanya, Susan, Patti, Michelle, Becky, Chach, Andrew, Laura and Angel. Laura thanks for bringing Angel in to check out the box.
5 rds
400m run (4 laps)
10 thrusters
5 pull ups
The box was a beehive of activity this morning. It was good to see all the smiling faces. The early birds, Carol, Lauren, Tanya, Susan, Patti, Michelle, Becky, Chach, Andrew, Laura and Angel. Laura thanks for bringing Angel in to check out the box.
Monday, August 23, 2010
08-23-2010
I heard from Daniel Brennan, Daniel worked out at the box this summer. He just finished Officer Candidate School. He wanted to let us know that he ran a perfect combat fitness test and a 17:40 three mile run. He wanted to drop a line and tell of his success and say thanks for all the help in preparing him for the Schools PT. Great work Dan and keep us posted as to your whereabouts if you can. Take care and we look forward to hearing from ya.
Monday, 08-23-2010
Todays WOD: Back to School
20 min
"Rotation"
1 min at each station, rotate to the next section, continuous clock
Jump rope
K2C
Wallball
Rest
1st day of school, time to get back on schedule. Great job this morning in both the Early Bird and Morning classes. Michelle,Becky, Greg, Jordan and Jeff welcome to the box. I think y'all are going to love the crossfit workout. Just remember intensity is the key to success. We will post keep you posted on where the WOD is for Saturday.
20 min
"Rotation"
1 min at each station, rotate to the next section, continuous clock
Jump rope
K2C
Wallball
Rest
1st day of school, time to get back on schedule. Great job this morning in both the Early Bird and Morning classes. Michelle,Becky, Greg, Jordan and Jeff welcome to the box. I think y'all are going to love the crossfit workout. Just remember intensity is the key to success. We will post keep you posted on where the WOD is for Saturday.
Sunday, August 22, 2010
Saturday, August 21, 2010
Friday, August 20, 2010
Friday, 08-20-2010
Todays WOD:
20 pullups, then
14 min AMRAP
thrusters
weighted overhead lunges
finish with, Tabata air squats, push ups!
Early birds, Rob, Patti, Chach and Michelle: 1st off, welcome Michelle, we enjoyed having you. Great job this morning, the intensity was right on.
Morning Crew, Donniece, Carol, Lauren and Carrie: another great effort out of y'all. Make sure y'all are drinking plenty of fluids throughout the day.
You will be sore.
20 pullups, then
14 min AMRAP
thrusters
weighted overhead lunges
finish with, Tabata air squats, push ups!
Early birds, Rob, Patti, Chach and Michelle: 1st off, welcome Michelle, we enjoyed having you. Great job this morning, the intensity was right on.
Morning Crew, Donniece, Carol, Lauren and Carrie: another great effort out of y'all. Make sure y'all are drinking plenty of fluids throughout the day.
You will be sore.
Thursday, 08-19-2010
Todays WOD:
"ROTATIONS"
Continuous clock, 1 min at each station, after 1 min rotate to the next station, 1 min rest between rounds, 4 rounds
wall ball
press
box jumps
rope whips
Good workout! Those rope whips really hit the shoalders.
"ROTATIONS"
Continuous clock, 1 min at each station, after 1 min rotate to the next station, 1 min rest between rounds, 4 rounds
wall ball
press
box jumps
rope whips
Good workout! Those rope whips really hit the shoalders.
Wednesday, August 18, 2010
Tuesday, August 17, 2010
Tuesday, 08-17-2010
Todays WOD:
20 min amrap;
300m row
7 burpees
14 kettle bell swings
Rob, Travis and Lauren, good workout this morning. Travis let me know if you liked the cool down music. Lauren was walking wounded from sit ups yesterday. Those of you that have not had a padded mat know what I talking about.
20 min amrap;
300m row
7 burpees
14 kettle bell swings
Rob, Travis and Lauren, good workout this morning. Travis let me know if you liked the cool down music. Lauren was walking wounded from sit ups yesterday. Those of you that have not had a padded mat know what I talking about.
Monday, August 16, 2010
Monday, 08-16-2010
Todays WOD:
20 min amrap
10 push ups
20 sit ups
30 airsquats
Early Birds: Patti and Bernadette, y'all did a great job pushing your way through that workout.
Morning crew: Laruen, Tanya, Naomi, Amy, Carrie and Chach. Nice way to start the week.
Bernadette and Chach, thanks for coming out and giving Hill Country CrossFit a try. Hope y'all enjoyed it and we'll see ya again.
20 min amrap
10 push ups
20 sit ups
30 airsquats
Early Birds: Patti and Bernadette, y'all did a great job pushing your way through that workout.
Morning crew: Laruen, Tanya, Naomi, Amy, Carrie and Chach. Nice way to start the week.
Bernadette and Chach, thanks for coming out and giving Hill Country CrossFit a try. Hope y'all enjoyed it and we'll see ya again.
Saturday, August 14, 2010
Saturday, 08-14-2010
Batter Up! Time for some baseball.
length of the game is 20 min., count how many runs you score.
1st base=10 leap ups
2nd base=20 kettle bell swings
3rd base=30 med ball throws
home = 40 jump rope
Here are some pictures from todays game.
Friday, August 13, 2010
Friday, 08-13-2010
Todays WOD:
6 am & 10 am
6 rds: 14 wallball
10 walking lunges, dumbbell overhead right arm
7 burpees
10 walking lunges, dumbbell overhead left arm
Patti, Susan, Rob and Carol. Welcome back Patti and Susan, that is a great video. Nice job doing this mornings WOD.
7 am
20 min amrap
5 pushups*
10 air squats
15 knees to chest
20 box jumps
Kirby, Charlie, Kyle, Donniece, Carrie, Tanya, Lauren, excellent work today. That was alot of effort for 20 minutes.
Susan and Patti CrossFit Uganda
Click here to view Susan and Patti doing a crossfit workout in Uganda.
Thursday WOD
6 rounds
14 wall balls
left arm dumbbell overhead lunge 10 steps
7 burpees
right arm dumbbell overhead lunge 10 steps
Good Job guys that was a pretty tough wod.
14 wall balls
left arm dumbbell overhead lunge 10 steps
7 burpees
right arm dumbbell overhead lunge 10 steps
Good Job guys that was a pretty tough wod.
Wednesday, August 11, 2010
Wednesday, 08-11-2010
Todays WOD:
ANGIE:
100 pull ups
100 sit ups
100 push ups
100 air squats
Rob and Andrew, nice job pushing through that one. Lauren, Tanya, Carrie, Naomi and Kyle, that was a tough one.This WOD really shows how difficult it is to stay in form on some of the most basic exercises of crossFit. See y'all tomorrow.
ANGIE:
100 pull ups
100 sit ups
100 push ups
100 air squats
Rob and Andrew, nice job pushing through that one. Lauren, Tanya, Carrie, Naomi and Kyle, that was a tough one.This WOD really shows how difficult it is to stay in form on some of the most basic exercises of crossFit. See y'all tomorrow.
Tuesday, August 10, 2010
Tuesday, 08-10-10
Todays WOD:
20 min amrap
500m row
10 deadlift
15 pass throughs
Lauren and Travis, y'all had a great workout this morning. Remember, to pay attention to form, this is more important than speed.
On another note, we starting a once a week sign up sheet for the classes. This way we can prepare for the class and the number of people. The sign up is on the board at the box. So when you get to the box, check it out. The other thing is, we have now put in a 10 am class on Fridays and a 8 am on Saturdays. We are trying to accommodate our athletes.
20 min amrap
500m row
10 deadlift
15 pass throughs
Lauren and Travis, y'all had a great workout this morning. Remember, to pay attention to form, this is more important than speed.
On another note, we starting a once a week sign up sheet for the classes. This way we can prepare for the class and the number of people. The sign up is on the board at the box. So when you get to the box, check it out. The other thing is, we have now put in a 10 am class on Fridays and a 8 am on Saturdays. We are trying to accommodate our athletes.
Monday, August 9, 2010
Nutrition
The number one question is… “WHAT SHOULD I EAT” ??!! Like we have said before, the more we learn, the more we realize how much there is to learn! What we do know is this – you can only trust yourself. The food industry spends billions of dollars in advertising – they are concerned about making a profit, not making us healthy. We hope this information we’ve put together for you will be your guide to help lead you on your way to achieving your FIT BODY!
Fit Body Food Rules – Summed up as simply as we can for you:
Eat a variety of fresh, whole foods in small frequent meals to fuel your body throughout the day. Ideally these 5-7 small meals (according to your fitness goal/nutritional needs) will include:
Moderate amounts of lean meat, fish, seafood, eggs
All of the non starchy vegetables you can eat Plenty of fruit
Moderate amounts of healthy fats
Moderate amounts of nuts and seeds
Whole grains (before or after workouts/activity or at breakfast)
Few legumes (peanut butter is a legume – try almond butter)
Few dairy products (eggs are meat)
No processed foods – make it yourself!
No sugars. Agave, organic honey, molasses, pure spun golden sunshine….it doesn’t matter. They are all equally bad for you. Moderate amounts once in a while is ok:)
No artificial sweeteners. These are not food! These are laboratory products with unknown safety records. Artificial sweeteners have been shown to produce an insulin response.
MEAT
Many different kinds of meat will work well for you. Here are some guidelines:
Animals, including fish, raised in commercial farms are not healthy so try to get grass fed beef, USDA certified organic meat, wild fish, locally raised animals.
If unable to do any of the above, then eat the leanest cuts you can and trim visible fat.
Eggs are good. Eggs from birds allowed to forage and run around are better.
Buffalo, elk, venison, ostrich and other types of wild game are excellent choices if you can get them.
VEGETABLES
Non starchy vegetables (all vegetables except corn, peas, potatoes, and a few others) should be a big part of each meal. Virtually all vegetables offer excellent nutritional value. Veggies are loaded with phytounutrients and also help your body to be in an alkaline balance.
When possible choose organic, locally grown vegetables that are in season. Each of these factors will improve nutritional value.
Experiment with sautéing, roasting and grilling your veggies. Try different recipes and different ethnic foods. Learn to use herbs and spices. Veggies can taste good!
Peppers, squashes, eggplant, garlic, leeks, onions broccoli, cauliflower, avocado, carrots, greens, cabbage, celery, kale, spinach, tomatoes, radish, parsnips, mushrooms….mmm!
When you eat starchy foods (before/after a workout/activity is ideal) try yams and sweet potatoes.
Avoid legumes. Peanuts, beans, peas, lentils and soybeans should be avoided – these are starchy and acidic-and a lot of times GMO (genetically modified organism -check out our link…scary stuff)!
FRUIT
Fruit has a lot of nutritional benefits. However, fruit is also a source of sugar. Try to eat lower glycemic fruits – especially those that you also eat the peel/skin.
Some fruits like bananas, pineapple, and watermelon have a high glycemic load. High glycemic fruits should be eaten before/after workouts/activity or in the morning (talk to us more about nutrient timing for your body).
You should consider how the fruit was grown as well as the type of fruit to evaluate nutritional value. You’ll also need to consider pesticide exposure.
If you can grow your own fruit or pick wild fruit – go for it!
Buy at local farmers markets for fresh seasonal fruit. Organic is best.
Try to avoid fruit from far away. Flying in kiwis from New Zealand is not really helping our health.
Avoid GMO fruit.
A little fruit juice (diluted with water) occasionally can be okay but, fruit juice is really candy…fruit juice is sugar.
Wash fruit and vegetables thoroughly to minimize pesticides.
Berries! Eat lots of berries! They are great for heart health and high in antioxidants! Exercise is great for you; however, it does produce free radicals. Berries are a great source of post workout nutrition to attack those free radicals.
NUTS & SEEDS
Nutrition that satisfies – a great snack choice!
Nuts and seeds are packed with protein, fatty acids, enzymes, antioxidants and lots of vitamins and minerals, especially potassium and magnesium. It is possible to mess up your fat profile with nuts though. A lot of nuts have an unacceptably high omega 6 / omega 3 ratio.
Here are better choices: Almonds, Walnuts, Macadamia Nuts, Pecans.
Nuts in moderation are very healthy, but overeating them can stall weight loss. Cashews are delicious but surprisingly high in carbohydrate and contain too much omega 6. There is such a thing as too much of a good thing.
Peanuts are not nuts. Do not eat peanuts or peanut butter. Peanuts contain lectins and other anti-nutrients which can cause health problems.
A lot of packaged, shelled nuts are covered in trans fats! Read the label! It’s best to buy raw, unsalted nuts and spice them at home. When in doubt, buy raw almonds, walnuts and/or macadamia nuts.
FATS
Fat is good for you. Fat is essential to your well being and happiness. Having the proper fat profile makes a huge difference to your mental outlook and moods. Fat is a great source of energy. Fat triggers our sense of being full. Fat is an essential part of many of your cellular and hormonal processes.
However….there are many bad fats in our food supply.
Fat from healthy animals is good for you! Chicken, duck, goose, lamb, beef and pork fat can all be eaten and is an excellent choice for cooking because of heat stability. Lard is internal fat from around the kidneys. Lard from naturally (not grain) fed pork and beef is a very good choice. Lard from grass fed animals is hard to find though, so butter can be used instead.
Butter contains milk solids and water as well as fat. Butter from grass fed cows is very good for cooking and enhancing the flavor of steamed vegetables.
Coconut oil is good for you and a good choice for cooking because of its heat stability. Choose organic, cold processed coconut oil. It’s also great for your skin!
Olive oil is very healthy. Go for the extra virgin, cold pressed and use liberally. Olive oil does not have great heat stability so use something else for high heat frying.
Flaxseed oil is very good but…it should not be heated at all and oxidizes rapidly. Store flaxseed oil in the refrigerator and use quickly.
Avocado is the nectar of the gods and should be eaten regularly.
Fats to Avoid:
Trans Fats – fats damaged by heat. Trans fats can be extremely destructive to our health. Trans fats can be made at home!! Start with a healthy, unrefined oil, naturally high in beneficial omega-3 fatty acids – apply excessive heat and presto! Health wrecking trans fats. Use butter, chicken stock, or coconut oil for cooking.
Hydrogenated and/or partially hydrogenated oils. Terrible! That’s just another sneaky way to hide the words Trans Fats from the average label reading consumer.
Canola – should be avoided. Canola has a very good omega 6/ Omega 3 ratio. However, to be used commercially it has been genetically modified, highly refined, partially hydrogenated and deodorized. Yikes! This is the main ingredient in most salad dressings.
Margarine – see trans fats and/or plastics…hmm???
Peanut, cottonseed, soybean and wheat germ oils…Not good!
As you’ll find out when shopping for these healthy foods – you’ll find most of them at your local farmers’ markets, or around the perimeter of the grocery store. You’ll save time (and possibly $$$) when you shop for these foods and avoid the fancy cartoon character labels! When grocery shopping, the less ingredients, packaging/labels the better.
Fitness goals and wellness can only be achieved with a healthy, real food diet. There aren’t any fad diets out there that will work (for a lifetime) and keep your body healthy from the inside out. 70% of diseases can be prevented by what we choose to eat and drink. 80% of your results for your fitness goals will be determined by how you fuel your body.
Eat to live, don’t live to eat!
Nutritional Information and Summary courtesy of Robb Wolf
Fit Body Food Rules – Summed up as simply as we can for you:
Eat a variety of fresh, whole foods in small frequent meals to fuel your body throughout the day. Ideally these 5-7 small meals (according to your fitness goal/nutritional needs) will include:
Moderate amounts of lean meat, fish, seafood, eggs
All of the non starchy vegetables you can eat Plenty of fruit
Moderate amounts of healthy fats
Moderate amounts of nuts and seeds
Whole grains (before or after workouts/activity or at breakfast)
Few legumes (peanut butter is a legume – try almond butter)
Few dairy products (eggs are meat)
No processed foods – make it yourself!
No sugars. Agave, organic honey, molasses, pure spun golden sunshine….it doesn’t matter. They are all equally bad for you. Moderate amounts once in a while is ok:)
No artificial sweeteners. These are not food! These are laboratory products with unknown safety records. Artificial sweeteners have been shown to produce an insulin response.
MEAT
Many different kinds of meat will work well for you. Here are some guidelines:
Animals, including fish, raised in commercial farms are not healthy so try to get grass fed beef, USDA certified organic meat, wild fish, locally raised animals.
If unable to do any of the above, then eat the leanest cuts you can and trim visible fat.
Eggs are good. Eggs from birds allowed to forage and run around are better.
Buffalo, elk, venison, ostrich and other types of wild game are excellent choices if you can get them.
VEGETABLES
Non starchy vegetables (all vegetables except corn, peas, potatoes, and a few others) should be a big part of each meal. Virtually all vegetables offer excellent nutritional value. Veggies are loaded with phytounutrients and also help your body to be in an alkaline balance.
When possible choose organic, locally grown vegetables that are in season. Each of these factors will improve nutritional value.
Experiment with sautéing, roasting and grilling your veggies. Try different recipes and different ethnic foods. Learn to use herbs and spices. Veggies can taste good!
Peppers, squashes, eggplant, garlic, leeks, onions broccoli, cauliflower, avocado, carrots, greens, cabbage, celery, kale, spinach, tomatoes, radish, parsnips, mushrooms….mmm!
When you eat starchy foods (before/after a workout/activity is ideal) try yams and sweet potatoes.
Avoid legumes. Peanuts, beans, peas, lentils and soybeans should be avoided – these are starchy and acidic-and a lot of times GMO (genetically modified organism -check out our link…scary stuff)!
FRUIT
Fruit has a lot of nutritional benefits. However, fruit is also a source of sugar. Try to eat lower glycemic fruits – especially those that you also eat the peel/skin.
Some fruits like bananas, pineapple, and watermelon have a high glycemic load. High glycemic fruits should be eaten before/after workouts/activity or in the morning (talk to us more about nutrient timing for your body).
You should consider how the fruit was grown as well as the type of fruit to evaluate nutritional value. You’ll also need to consider pesticide exposure.
If you can grow your own fruit or pick wild fruit – go for it!
Buy at local farmers markets for fresh seasonal fruit. Organic is best.
Try to avoid fruit from far away. Flying in kiwis from New Zealand is not really helping our health.
Avoid GMO fruit.
A little fruit juice (diluted with water) occasionally can be okay but, fruit juice is really candy…fruit juice is sugar.
Wash fruit and vegetables thoroughly to minimize pesticides.
Berries! Eat lots of berries! They are great for heart health and high in antioxidants! Exercise is great for you; however, it does produce free radicals. Berries are a great source of post workout nutrition to attack those free radicals.
NUTS & SEEDS
Nutrition that satisfies – a great snack choice!
Nuts and seeds are packed with protein, fatty acids, enzymes, antioxidants and lots of vitamins and minerals, especially potassium and magnesium. It is possible to mess up your fat profile with nuts though. A lot of nuts have an unacceptably high omega 6 / omega 3 ratio.
Here are better choices: Almonds, Walnuts, Macadamia Nuts, Pecans.
Nuts in moderation are very healthy, but overeating them can stall weight loss. Cashews are delicious but surprisingly high in carbohydrate and contain too much omega 6. There is such a thing as too much of a good thing.
Peanuts are not nuts. Do not eat peanuts or peanut butter. Peanuts contain lectins and other anti-nutrients which can cause health problems.
A lot of packaged, shelled nuts are covered in trans fats! Read the label! It’s best to buy raw, unsalted nuts and spice them at home. When in doubt, buy raw almonds, walnuts and/or macadamia nuts.
FATS
Fat is good for you. Fat is essential to your well being and happiness. Having the proper fat profile makes a huge difference to your mental outlook and moods. Fat is a great source of energy. Fat triggers our sense of being full. Fat is an essential part of many of your cellular and hormonal processes.
However….there are many bad fats in our food supply.
Fat from healthy animals is good for you! Chicken, duck, goose, lamb, beef and pork fat can all be eaten and is an excellent choice for cooking because of heat stability. Lard is internal fat from around the kidneys. Lard from naturally (not grain) fed pork and beef is a very good choice. Lard from grass fed animals is hard to find though, so butter can be used instead.
Butter contains milk solids and water as well as fat. Butter from grass fed cows is very good for cooking and enhancing the flavor of steamed vegetables.
Coconut oil is good for you and a good choice for cooking because of its heat stability. Choose organic, cold processed coconut oil. It’s also great for your skin!
Olive oil is very healthy. Go for the extra virgin, cold pressed and use liberally. Olive oil does not have great heat stability so use something else for high heat frying.
Flaxseed oil is very good but…it should not be heated at all and oxidizes rapidly. Store flaxseed oil in the refrigerator and use quickly.
Avocado is the nectar of the gods and should be eaten regularly.
Fats to Avoid:
Trans Fats – fats damaged by heat. Trans fats can be extremely destructive to our health. Trans fats can be made at home!! Start with a healthy, unrefined oil, naturally high in beneficial omega-3 fatty acids – apply excessive heat and presto! Health wrecking trans fats. Use butter, chicken stock, or coconut oil for cooking.
Hydrogenated and/or partially hydrogenated oils. Terrible! That’s just another sneaky way to hide the words Trans Fats from the average label reading consumer.
Canola – should be avoided. Canola has a very good omega 6/ Omega 3 ratio. However, to be used commercially it has been genetically modified, highly refined, partially hydrogenated and deodorized. Yikes! This is the main ingredient in most salad dressings.
Margarine – see trans fats and/or plastics…hmm???
Peanut, cottonseed, soybean and wheat germ oils…Not good!
As you’ll find out when shopping for these healthy foods – you’ll find most of them at your local farmers’ markets, or around the perimeter of the grocery store. You’ll save time (and possibly $$$) when you shop for these foods and avoid the fancy cartoon character labels! When grocery shopping, the less ingredients, packaging/labels the better.
Fitness goals and wellness can only be achieved with a healthy, real food diet. There aren’t any fad diets out there that will work (for a lifetime) and keep your body healthy from the inside out. 70% of diseases can be prevented by what we choose to eat and drink. 80% of your results for your fitness goals will be determined by how you fuel your body.
Eat to live, don’t live to eat!
Nutritional Information and Summary courtesy of Robb Wolf
Sunday, August 8, 2010
Higher Calling
Susan and Patti are in Uganda doing medical work for underprivileged people just want to let them know that we are praying for there safe return.
Friday, August 6, 2010
Wednesday, August 4, 2010
Wednesday 08-04-2010
TODAYS WOD:
400m run or row to start
5 rds:
5 push press
10 front squats
15 pull ups
400m run or row to finish
Great job this morning. Amy, welcome, it does get easier in some ways. Carol and Rob were my early birds and they were throwing the weight around. Donniece, Lauren, Tanya and Amy, good form and way to go. How did y'all like those Tabata air squats to finish it off? Amy drink plenty of fluids and do some more stretching throughout the day.
400m run or row to start
5 rds:
5 push press
10 front squats
15 pull ups
400m run or row to finish
Great job this morning. Amy, welcome, it does get easier in some ways. Carol and Rob were my early birds and they were throwing the weight around. Donniece, Lauren, Tanya and Amy, good form and way to go. How did y'all like those Tabata air squats to finish it off? Amy drink plenty of fluids and do some more stretching throughout the day.
Tuesday 08-03-2010
TODAYS WOD:
400 m run or row to start
15-9-21 reps
wallball 2 for 1
*pushups
kettle bell
situps
400 m run or row to finish
How did y'all like the wallball? Takes a little practice.
400 m run or row to start
15-9-21 reps
wallball 2 for 1
*pushups
kettle bell
situps
400 m run or row to finish
How did y'all like the wallball? Takes a little practice.
Monday, August 2, 2010
Monday 08-02-2010
TODAYS WOD:
20 min amrap
20 situps
20 box jumps (14" or 20")
20 Press (20lb, 25lb, 30lb)
Good mornng everyone, Hope y'all had a great weekend. This morings crew did a great job on the WOD. The press was pretty taxing but you got through it. You know the workout is going well when your mind is telling you to stop, but you keep pushing, until its over.
20 min amrap
20 situps
20 box jumps (14" or 20")
20 Press (20lb, 25lb, 30lb)
Good mornng everyone, Hope y'all had a great weekend. This morings crew did a great job on the WOD. The press was pretty taxing but you got through it. You know the workout is going well when your mind is telling you to stop, but you keep pushing, until its over.
Friday, July 30, 2010
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:
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.
Wednesday, July 28, 2010
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
20 min amrap: 200m run, 16 KB, 8 pull ups
Morning WOD:
5 rds: 400m run, 12 pull ups
Tuesday, July 27, 2010
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.
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, July 26, 2010
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
"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
Saturday, July 24, 2010
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.
"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.
Wednesday, July 21, 2010
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
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
Tuesday, July 20, 2010
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.
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.
Sunday, July 18, 2010
Saturday, July 17, 2010
Friday, July 16, 2010
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, July 15, 2010
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.
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, July 14, 2010
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.
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.
Tuesday, July 13, 2010
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, July 12, 2010
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.
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, July 9, 2010
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, July 8, 2010
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.
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.
Wednesday, July 7, 2010
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.
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.
Tuesday, July 6, 2010
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.
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.
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, July 5, 2010
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
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
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, July 2, 2010
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 */%#!
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, July 1, 2010
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.
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.
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