Tuesday the 1st Wod

Buy in: 3 Tire Drags 50m
Men 45#
Women 25#

21-18-15-12-9
KB swing
Knee's to Elbow

Early Birds & Morning Class

Nice work on the Tabata...I did do it a little different this morning having y'all do a running total. So the total reps and calories are on the glass. Just remember, max intensity is what we are shooting for..

Monday the 28th Wod

TABATA

Squats
Row
Plank Position
Pull Ups

Soup of the Week: Roasted Turkey and Leek...(32 ounces/12.00)

Chicken Salad w/grapes ($12/2lb)
Spicy Beef Pinwheels, stuffed, wrapped w/bacon and baked..($15/lb)
**Chicken Roulade stuffed with mushrooms and spices, wrapped in prosciutto, baked and sliced ($13/lb)
**Seasoned Turkey Meatballs w/pecans and spinach...($14/lb)
**Egg Squares..eggs w/spinach and green onions, baked and cut into one egg portions...($12/dozen) or ($6/6)

**Pecan Paleo Cookies ($9/dozen)
Chocolate/Coconut OMG! Cookies ($8/dozen)
Almond/Honey OMG! Cookies ($8/dozen)
Chocolate Fudge ($12/dozen)

Muffins $8/dozen
Strawberry/Orange Muffins
Apple/Cinnamon Muffins
Blueberry Muffins
**Blackberry Muffins
Banana Muffins
**Banana/Strawberry Muffins
Chocolate/Almond Butter Muffins
**Chocolate/Coconut/Cranberry Muffins

Foam Rolling Class

Thanks to all who came out to the box this morning for the FOAM ROLLING CLASS. It was very informative. Big thanks to Miguel Atala, who is a certified Arrosti Therapist in Boerne, for coming out and helping us get through the pain. His office is with Dr. Vela off of main just past the Walgreens, 1201 S. Main St. #114. Miguel provided pamphlets with information and foam rollers to practice on. He even donated two foam rollers to the box.

Brent and I both believe this will benefit the Hill Country CrossFit Athletes. I know I felt better AFTERWARDS!! and I believe Miguel when he says it takes a few weeks to get past the hurt.

Saturday Morning WOD

I hope everyone enjoyed the card game this morning. Y'all did a great job!

Early Birds

Late Night Thursday

Thursday Night

Friday the 25th Wod

5 RFT

7 Burpees
14 Pull Ups
21 KB Swings

Thursday the 24th Wod

100 Double Unders or 300 Singles
10 Front Squats, 10 Back Squats
75 DU or 225 Singles
10 FS, 10 BS
50 DU or 150 Singles
10 FS, 10 BS
25 DU or 75 Singles
10 FS, 10 BS

RX'd 115#

Awesome Workout Tonight

Wednesday the 23rd Wod

3 RFT
30 KB Snatches
30 Shoulder Press
200m Run (weighted) M 25# F 10#

Tuesday the 22nd Wod

AMRAP 20 MIN.

5 Clean and Jerks
10 Pull ups
15 Wall Balls

135#= cleans,
20#= wallballs

Announcement!

Mark your calenders for this Saturday Feb 26, @ 9:30. The Arrosti Theropist is coming to the box. He will bring information regarding the type of treatments that he performs. He will also bring some foam rollers and show us how to use these rollers to stretch and work out soreness. Brent and I both feel this is a great opportunity for the members of the box. We all know about being sore, but we all don't know how to handle it. So if you have a foam roll, bring it and lets get ready to ROLL!.

Monday 2-21-11

Please remember that there will not be a 6 or 7 am class tomorrow(Feb 22). I will be at the Police Academy for training. I will be back in time for the evening classes. Thanks, Ken.

Monday the 21st Wod

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

Clapping push ups
Ring dips
Box jumps

Every minute on the minute 3 burpees.

hill country crossfit from hillcountrycrossfit on Vimeo.

Anyone recognize the last picture?

Saturday Morning

Today is the Benchmark workout called "HELEN"

3 (RFT)rounds for time

400m run
21 kettle bell swings RX(M53, W35)
12 pull ups

Y'all did a great job this morning. Thanks for your patience while I figured out how to get everyone going. Some of you have done this WOD before. All who had done it before improved either in time or increase in weight used. I sometimes hear athletes not want to try and go up on their weight because their time will slow down. That is true, but the goal is to try and RX the exercise. So yes at first it may slow your time down, but that wont last long.

Friday the 18th Wod

3 RFT

800m run
6 pistols each leg
12 pullups

Thursday the 17th Wod

3 stations - 6 min. each

1. row
2. 5 turkish get ups each arm/ 10 situps
3. 15 boxjumps/ 20 pushups

Wednesday the 16th Wod

200m Run
15 Front Squats
400m Run
15-12-9 of SDHP & Push Press
200m Run

135# male
75# female

Tuesday the 15th Wod

3 RFT

400m Run
15 Hang Cleans
20 Wallballs

Monday WOD

5 RFT

10 pull ups
12 press
200 meter run

Challenge Pictures

more pictures to come..

The End of the Challenge

Well today was the end of the 30 day Challenge. Brent and I were pleased to see twelve challengers. I could really feel the energy and excitement to weigh in and check the body fat index. Then came the WOD. Man y'all were getting it...It was very inspirational watching y'all put it all out there. The competition was fierce and no athlete gave up..

We had athletes lift weights that they could not lift 30 days ago. I mean "WOW", you had to see it to believe it. And you will see it because we have video and pictures. We had athletes loose pounds, loose body fat and pant sizes. It was interesting to see that some athletes did not loose a lot of weight, but there body fat went down. It just shows that the scale is not the best way to judge fitness at any level. Brent and I get a kick out of seeing our athletes do things they could not do before.

We use the word athletes because that's what crossfitters are, so that is what y'all are. The two top athletes today were Zach Stinson for the men and Megan Luevano for the ladies. So when you see them, let them know it. This ends our first Hill Country CrossFit Challenge.

There is no time to rest because the next challenge is around the corner..Did someone say 1000 burpees..

Saturday WOD

The Saturday WOD was a Benchmark WOD. This is probably the most famous and infamous WODs in the CrossFit arsenal.

"FRAN"

21-15-9

Thruster M 95lb, W 65lb
Pull ups

It does not sound like much, but don't they all. I have yet to not hear the "That's It" remark. If you doubt this workouts ability to totally drain you then maybe you should as around the box. As far as Saturday, y'all did a great job. To be able to get through the workout is an accomplishment, but to do it to scale, now that is something. Just remember as with any CrossFit workout, there is only one way to go and that is up...The first step is to take the challenge, from there you will not return to the average again..

Paleo Food for Purchase Week of Feb. 13th

Soup of the Week: Venison and Vegetable...(32 ounces/12.00)

Chicken Salad w/grapes ($12/2lb)
Beef Pinwheels stuffed with spinach..($15/lb)


Pecan Paleo Cookies ($9/dozen)
Chocolate/Coconut Paleo Cookies ($8/dozen)
Almond/Honey Cookies ($8/dozen)
Chocolate Fudge ($12/dozen)

Muffins $8/dozen
Strawberry/Orange Muffins
Apple/Cinnamon Muffins
Blueberry Muffins
Banana/Nut Muffins
Chocolate Muffins
Chocolate/Almond Butter Muffins

ORDERS IN BY 5PM ON MONDAY.

Friday the 11th Wod

5 RFT

400m Run
15 Stots Press

Thursday the 10th Wod

6 RFT

Overhead lunge, length of gym and back
12 Push press, 115# (75#)
12 Box jumps, 24" (20")
9 Sumo deadlift high-pull, 115#(75#)

hill country crossfit from hillcountrycrossfit on Vimeo.

Pack on Top

Congrats go out to Julie and her clan, there home town team won the super bowl this year.

Wednesday the 9th Wod

21-15-9

(Burpee/Wallballs)
KB Swings

Rxd 20# wallball,53 kb swings

End of the Challenge

Well it is almost that time. The end of the 30 day challenge will be this Sunday. We will start the WOD at 3:00 pm. After everyone has done the WOD, Brent and I will compare times and the analysis. We will come up with two top contenders of each. Then we will take a ballet vote from the members that participated. This will reveal the winners of the Challenge.

The point of the challenge was to give y'all a different perspective on how to eat better. I know that Donniece and I learned, eating organic in this day and age is an expensive, time consuming way to eat. No wonder most people don't eat this way. This style of eating is more difficult, but well worth the effort. So, if you can't eat this way all the time, you can at least try and eat this was some of the time.

Keep up the good work! I am looking forward to the next Challenge....

Who likes BURPEES!!!!!?

Monday 02-07-11

20 min amrap

100m run
15 KB swings m53, w35
15 box jumps m24", w20"

Tuesday the 8th WoD

3 Min Amrap X 5 Rounds

5 Snatches
7 Knees to Elbows

1 Min rest between rounds

95# male
65# female

Saturday morning class

Max Deadlifts

nice showing today on the deadlift work. Y'all really paid attention and used proper form.

Chris J. : 355 lbs
Keri L. : 205 lbs
Jen M. : 195 lbs
Laura R.: 135 lbs
Andrea: 135 lbs, Jen brought Andrea in today to check out the workout. It was nice to have you at the workout today. Come again and try another one.
Naomi: 95 lbs
Val: 65 lbs

again, great job

Paleo Food for Purchase

I have met a lady who make's and sells paleo inspired food. If you would like to order any of the following, let me know what you want and I'll order it for you. Here is this week's menu. Order's in by 5pm Monday please will be delivered Wed. Hope do to this every week.



Soup of the Week: Chicken with spinach and mushrooms...(32 ounces/12.00)

Chicken Salad w/grapes ($12/2lb)
Beef Pinwheels stuffed with spinach..($16/lb)
**Roasted Shrimp Salad..roasted shrimp, cucumbsers, dill, lemon, etc...($15/lb)

Pecan Paleo Cookies ($9/dozen)
Chocolate/Coconut Paleo Cookies ($8/dozen)
Almond/Honey Cookies ($8/dozen)

Muffins are $8/dozen
Strawberry/Orange Muffins
Apple/Cinnamon Muffins
Blueberry Muffins
Banana/Nut Muffins
Chocolate Muffins
Chocolate/Almond Butter Muffins

Friday the 4th Wod

20-15-10

Burpees
Thrusters
Box Jumps


male 95#
female 65#

awesome work this morning. Sorry about the 6 and 7 am cancel. Nice to see all the happy faces today. I will post the video as soon as I can. Y'all will definitely be about to check out form and thruster depth. Greg glad to have you back from southern Sudan. Michelle thanks for joining us. Naomi, we appreciate the heads up on traffic.

Thursday. 2-3-11

20. Pullups. 20. Wallball
15. Pullups. 25. Wallball
10. Pullups. 30. Wallball
5. Pullups. 35. Wallball

Wednesday the 2nd Wod

20 min Amrap

5 manmakers
10 Box jumps
15 sit ups

(yes, girls can do the man makers, and NO! they will not give you a hairy chest)

Tuesday the 1st Wod

10 RFT


10 squats
10 kb swings
10 box jumps

squats will be in the racks 155lb for male 75lb for female.

Saturday the 29th Wod

Buy-in

Handstand walk the length of the gym and back.

Wod

4 RFT

400m Run
50 squats

In order to start the workout you first have to do the handstand walk after completion the wod will begin.

sorry meg. we might let you get away with this one.

Great job this morning. We had a guest from Comal CrossFit (Jason), very nice to meet you. We also had Lori and Leah at the class this morning participating and checking it out. Y'all were awesome. The rest of you guys as usual were putting it down and picking it up.

Estevan and Eileen came in at 9 for their baseline. They worked very hard and were able to get a taste of CrossFit. They liked it and signed up for the month. Brent and I look forward to training with y'all.

This a Good Read.

10 Tips For Success For The Crossfit Newbie
By larrypalazzolo, on January 27th, 2011
Stepping into a Crossfit gym for the first time can be a bit intimidating and overwhelming.
You might see a bunch of half-naked hard bodies showing off their ink and abs, ripping out butterfly kip after butterfly kip. You might ask yourself, “Is that person having a seizure or doing pull-ups? What’s with all the Chuck Taylors? Do they get a group rate? What’s with the guy in the corner wearing only sweatpants, shirt off, all tatted up and muttering to himself? Is he on a work-release program?” Fear not newbie; these people won’t bite. They’re actually pretty darn friendly and overly supportive once you get to know them. It can be a lot to take in at first glance, especially if you’ve had limited exposure to Crossfit prior to stepping into a box. But don’t worry; we’ve got your back. The following are 10 things to keep in mind as you begin your Crossfit journey.


1.) You’re Competing Against Yourself, Not Others
When it comes time to throw down in a wod, don’t feel like you have to do everything RX’d or be able to complete 20 rounds of Cindy right off the bat. Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Start light, get your form down, and don’t worry about the mother of three who is deadlifting 250 as you struggle with the bar. Chase your own capacity before chasing the person next to you. Which brings me to my next point…


2.) Don’t Be Too Proud To Scale
Sing it with me now:

Ain’t too proud to scale, sweet darling.
Please don’t leave the wod. Don’t you go.
Ain’t too proud to scale, baby baby.
Please don’t leave the wod. Don’t you go.

Tony Budding (of Crossfit HQ) describes scaling as another form of programming. Scaling is such an individualized topic that it’s hard to make sweeping generalized statements. You have to know your own body and its limits. But most importantly, there’s no substitute for common sense.


3.) What You Eat Is More Important Than What You Lift
Nutrition is the key to every aspect of your life. It affects your energy levels, your recovery, and your overall defense against disease. To quote the late Jack Lalanne, “You put junk in, junk comes out. You put good in, good comes out.” When you’re first starting out, the quality of your food is far more important than the quantity. Call it whatever you want: Paleo, Primal, Hunter-Gatherer, Pretentious D-Bag Diet; just eat clean. If you’re eating as clean as possible, you don’t even need to worry about the quantity. You are a Ferrari. You wouldn’t put regular unleaded fuel in a Ferrari, would you?


4.) Don’t Be Afraid To Ask For Clarification, Over and Over and Over Again
It’s your time, money, and most importantly, health. If you don’t fully understand something, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the kip, squat, deadlift, or any of the olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.


5.) Crossfit Isn’t Everything
Crossfit is a strength and conditioning program that focuses on building general physical preparedness (GPP). It is quickly evolving into a sport of its own, but that doesn’t mean that it has to be your sport or your lifeblood. I Crossfit so that I can do whatever I want: Go out, play sports, learn new things. Having that GPP allows me to take on new challenges. Crossfit is not my life. I Crossfit so that I can have a life…and be awesome at it.


6.) It Doesn’t Get Easier, It Just Sucks Less
The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these aspects, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability. Soon, you’ll come to love the beatdowns. Much like Kevin Bacon in Animal House, you’ll be screaming, “Thank you sir! May I have another?” Well, maybe not. But you get the point.


7.) You Won’t PR Every Day
Don’t mistake intensity for hard work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through hard work. Intensity and hard work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day? That’s fine; scale the weights and/or rounds or time domain back. Something is better than nothing.


8.) Have Fun
Let’s face it, some of the workouts are not fun. Frankly, some of them just plain suck. I’m looking at you, Hero wods. But when it’s over, you feel a sense of accomplishment and maybe a little queasy. You shouldn’t be pissed that you didn’t get as many reps as the person next to you. Don’t take yourself too seriously. Smile. Laugh. Introduce yourself to people you don’t know. If you’re not having fun, why are you here? Do you enjoy your overall time spent at the gym? Do you enjoy the people, the community, the knowledge and support that it provides? If so, then don’t be too concerned with your competitive nature until you have a strong grasp on the 9 Foundational Movements.

The things you’ll learn in a Crossfit gym are fun: gymnastics, olympic lifts, new swear words (see: Mary Martin). You can’t do this stuff in a globo gym. The attitude is different too; no one is going to get in your face and cheer you on as you knock out those last five minutes on the elliptical. And the feeling you’ll have the first time you get an unassisted dead hang pull-up or full squat snatch is an amazing sense of power and accomplishment.


9.) You Are All Firebreathers
The term “Firebreather” comes from Crossfit legend and bad ass Greg Amundson, and he defines it as such:

Firebreather –Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.

You don’t have to be an “elite” Crossfitter to embody the essence of a true Firebreather. It’s not your Fran time, it’s the spirit you bring to Fran that makes you a Firebreather. Don’t forget that.


10.) Respect Rest and Recovery
Too many newbies (and even those of us who have been doing this a while) get caught up in overtraining. Don’t be afraid to schedule in a deload day once per week, or a deload week every 4-6 weeks where you cut the weight, rounds, and intensity in half. You have to think about this from a longevity standpoint. If you’re killing yourself every time you step foot in the gym, week after week, month after month, year after year, you’re going to eventually break down. You need to respect your time outside of the gym. There’s an old weightlifting adage that goes something like: “You don’t get bigger and stronger from lifting weights, you get bigger and stronger from recovering from lifting weights.”

Proper nutrition, hydration and sleep all play their part in recovery, but you also need to listen to your body. If you continuously beat yourself down, you’re going to get hurt, injured or worse. Stay on top of your mobility work. If you haven’t done so yet, pay a daily visit to Kelly Starrett’s MobilityWOD. The information there is invaluable.


So, what now? You’ve signed up for the Elements class. You’re about to start eating like a caveman. And your vocabulary will soon include words like burpee, thruster, and snatch. Welcome to Crossfit Delaware Valley. Have you tried the Kool-Aid? Don’t worry, it’s Paleo.

Friday the 28th Wod

5 RFT

30 wallballs
6 clean and jerks

rxd 135 for the c and j's and 20lbs for the wallballs.

I would like to thank the members from Comal CrossFit, that came to Wod at our box while they move into a new one. Tommy says he has a great crew and I can see why. Keep up the good work and come back any time.

Thursday the 27th Wod

7 RFT

100m run
8 Turkish Get Ups/ each arm
16 Box Jumps

Our friends from Comal CrossFit will be coming by for a workout at 10am and 630pm. Make them feel welcome. Keep up the good work.

Wednesday

Is this Richard Simmons or Chach?





Bruce doing his birthday burpees and loving every minute of it..

Wednesday the 26th Wod

Amrap 20 min.

100m run
kb swings x 12
pull ups x 10

Tuesday the 25th Wod

400m run
21 push press
400m run
18 push press
400m run
15 push pree
400m run
12 push press

Rxd 115 male
Rxd 75 female

Monday the 24th Wod

3 RFT

100' walking lunge
50 squats
25 back extm

So how are you doing on the challenge? I hope everyone is doing great! We know that people are extremely busy now a days, and getting a good breakfast in might seem daunting sometime. We have come up with some quick and easy ways to get your day started fast!



Mini egg quiche
Ingredients:
18 eggs
6oz diced ham
1cup of chopped mushrooms
1cup of tomatoes
2/3cup of chopped onion
4cups of shredded spinach
2 cupcake pans
Mrs. Dash seasoning

Preparation:
Pre-heat the oven to 350F. Mix all of the veggies in a bowl chopped, or use a food processor. When mixed together, then add to the eggs and ham. Add the shredded spinach to the mix.
Spray the cupcake pans with non-stick spray. Spoon a 1/4cup of the mix into each cupcake hole in the pans. Place in the oven and cook for 20 minutes.

Paleo pancakes
Ingredients:
3/4cup of apple sauce
1/4cup of almond butter
4 eggs
1tsp Vanilla extract
1tsp of cinnamon
1Tbs of Coconut oil

Preparation:
Mix all of the ingredients in a bowl. Use a flat skillet pan to cook the pancakes. Heat the pan with coconut oil, then pour 1oz of the mix to make one pancake. Not to worry, they will expand and become a little larger. Cook on both sides for 3 to 4 minutes and viola! You have yourself a tasty little cake. This mix will make 16 pancakes. Per pancake you will have. Top will some yummy fresh fruit, or make a compote with blueberries.

Saturday the 20th Wod

3 RFT

DL x 15
Hang Power Clean x 12
Front Squat x 9
Push press x 6

Rxd 135#

Friday the 21st Wod

25 dips
2 min jump rope
25 dips
2 min jump rope
25 push ups
2 min jump rope
25 push ups
2 min jump rope
25 pull ups
2 min jump rope
25 pull ups

Crossfit in South Sudan

Does anyone recognize these crossfitters?

Thursday the 20th Wod

20 min. AMRAP

5 Mountain Climbers
10 Dumbbell Thrusters
15 Abmat Sit Ups

Some new videos have been posted on our facebook.

Great work this morning:
Julie @ 10 lb had 20 rounds
Michelle @ 10 lb had 18
Laura @ 10 lb had 16
Andrew @ 10 lb had 15
Rob S. @ 25 lb had 13
Rob N. @ 25 lb had 12
Carol F. @ 10 lb had 12
Aurura @ 5 lb had 8

The Challenge

For y'all that have been keeping up with the challenge, great job. If you have been cheating, you are not giving this an opportunity to work. Remember it is only 30 days..If you type in paleo receipes on the internet, there are lots of food resources. If you need to talk about how the challenge is going, give myself or Brent a call..

Todays WOD:

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

pull ups
kb swings

Tuesday the 18th Wod

4 RFT

3 min Handstand hold
If you come of the wall before your 3 minutes are up perform 20 hollow rocks everytime. Then get back to the wall and complete your 3 min. 1 min rest between rounds.

The Challenge

Y'all don't forget to take your beginning photo for the challenge. The other thing I want to remind y'all is that your buy in for the challenge is $20.00..

Some video is posted on the blog showing Saturdays challenge WOD. I do want y'all to know that the form will be strictly regulated at the 30 day WOD. So please be working on the form for those exercises...

Monday the 17th Wod

5 RFT

400m Run
DL x 12 reps

Rxd 225#

Challenge has Begun

Good to see so many smiling faces Saturday morning eager to start this challenge. Hopefully the first day wasn't as tough as you thought. You guys did awesome on the wod. I suggest making all your meals on Sunday and by making I mean grilling or baking all your meat and cutting all your veggies and putting them into baggies. The more convenient and easier you make it the easier it will be to follow the program.

Challenge wod from hillcountrycrossfit on Vimeo.

Friday the 14th Wod

400m Run
50 Sit Ups
400m Run
40 Sit Ups
400m Run
30 Sit Ups
400m Run
20 Sit Ups
400m Run
10 Sit Ups

Thursday the 13th Wod

21-15-9

SDHP
Push Jerk

Rxd 95#

Yesterdays wod was a long interval run, this wod should be a sprint. Thanks to everyone who braved the cold and did the run wod, the benefits will be noticed. We train the 3 energy levels short,mid, and long. Keep up the good work guys. One last thing I see a lot of b-day burpees coming up.

Wednesday the 12th Wod

1600m Run
3 Min. Rest
1200m Run
2 Min. Rest
800m Run
1 Min. Rest
400m Run

Don't forget about the challenge that starts this weekend. So be at the Box on Saturday at 8:00 am. I can't wait to see what the results.

Tuesday the 11th Wod

Amrap 20 min.

Hang Squat Clean x 12
Pull Ups x 7

Rxd 65#

The hang squat clean is a great lift to learn. It really makes you speed up the hips on the beginning of the pull. Once you practice it more the movement will become more fluid and you will be able to increase the weight. Leah, you did very well today. In a few months you are going to be pleasantly surprised.

I also want to welcome Suzanne and Nate. Y'all did a great job today. I know y'all are going to really like this program.

Everyone needs to remember that all these movements are functional movements and they build off of each other. So always pay attention to form over speed. The speed will come with proper form.

The 30 Day Challenge

The 30 day challenge is going to start on Saturday January 15th.( Please be at the Box on January 15th at 8 am so we can get the weights, body fat calculations and WOD done) This is very exciting because it is our first challenge and we anticipating great results from everyone participating. We will be be following the Whole30 plan. You can look up the whole30 at:

http://whole9life.com/2010/12/whole30-2011/



There will be a winners in both the women's and men's categories. The buy in is $20.00 a head. The participants will receive a t-shirt. The participants will:

1. Take a beginning photo (women in sport bra and fitted shorts, men in just shorts)you can hold onto this photo or give it to Brent or I and well will put it in a safe place.

2. Body Fat Analysis

3. There will be a beginning test WOD for time:

-Body weight deadlift 10 reps
-1000 m row
-50 air squats
-40 sit ups
-30 push ups
This will be repeated at the end of the challenge.

4. Brent and I will vote on the top two in each category, then the participants will vote on the winner out of those two.

5. The top women's and men's athlete will receive a winners t-shirt and prize.

Please look up the website and start researching the plan. If you have any questions Brent and I will answer them.

6. The challenge ends Sunday the 13th of February..

more info to come......

Monday the 10th Wod

5 RFT
400m Run
15 Wallballs
7 Burpees

Early Birds: Laura, Lauren, Carol C., Jen, Rob N., Chris, Susan and April.. nice turn out. y'all did a great job on the WOD.

Morning: Carol F.,Rex, Bruce, Sheryl, Courtney, Michelle and Naomi...way to push yourselves and each other..Naomi, nice shoes and yes I think you are faster now..

Saturday the 8th Wod

5 RFT

400m Run
Thruster x 21

Rxd male 95#
Rxd female 65#

keep pushing yourself.

I heard there was some trash talking the night before this WOD. Chach and Mitch did a great job pushing each other. Laura, Naomi and Grace awesome effort.

Chach and Mitch did the RX, and finished with the same time. So it seems we will have to have a rematch to see who can talk trash.

Rachel, it is good to see you. Nice work on the C2, 5000m is a great workout.

Aurora, thanks for coming in and you did very well on the baseline. We look forward to seeing you in the box.

Friday the 7th Wod

21-15-9.

Burpee Box Jumps.
Knees to Elbows

Carol C., Lauren, Laura, Rob N., Megan, Aaron nice work this morning.


Bruce, Sheryl, Naomi, Michelle and Carol Farmer way to push yourselves and the ones around you.

Thursady the 6th wod

'Grace'. Clean & Jerk 30 Reps. Rx'd 135# male and 95# female

Wednesday the 5th Wod

600m Run
10 Pull Ups 20 Push Ups 30 Situps
400m Run
15 Pull Ups 25 Push Ups 35 Situps
200m Run
20 Pull Ups 30 Push Ups 40 Situps

Dress for the weather. Keep up the hard work.

Tuesday the 4th WOD

3 RFT.

500m Row.
30 Box Jumps.
30 KB Swings

Great work today on this wod. All three classes really were working hard. It was very nice to meet Leah, your baseline went great. Judy and Nicolette, I can see y'all are going to be quick studies.

I will have "The Challenge" sign up at the box tomorrow.

Monday the 3rd WOD.

7 RFT.
SDHP X 10. Ring Dips X 10

Fridays WOD

25 min time limit

"running Cindy" 5 rds

1 round of Cindy
5 pull ups
10 push ups
15 air squats,

then run to the gate and back.

2 rounds of Cindy
run to the gate and back.

3 rounds of Cindy
run to the gate and back

4 rounds of Cindy
run to the gate and back

5 rounds of Cindy
run to the gate and back

That's it....

Thusday WOD

20 min AMRAP

100 jump rope
10 front squats
10 press

Chris, Rob, Patti, Lauren and Carol: way to go, the holidays are almost behind us. Keep pushing! Happy Birthday to Chris, The video contains birthday burpees for Chris and Rob. Awesome job.

Newest Member

I do want to introduce our newest member Carol. She loves CrossFit and is definitely a great addition to our community. Thank you Jeff, with CrossFit Orange County.

WEDNESDAY WOD

20 MIN amrap

10 KB Swings
15 Push ups (chest to floor)
20 KB Sumo Deadlift High Pulls


Another fine workout for the 7:00 am class. Andrew and Sean, nice job brining it. Y'all were definitely pushing your dad. Kyle, good to see you.



Megan, you did a great job this morning on your one rep max deadlift and back squat:

Y'all give it up for Megan's : 155 lb Deadlift and 135 lb Back Squat

Tuesday WOD

Partner WOD;partner up with another classmate.

5 rds

10 Dumbbell squat cleans
15 Abmat sit ups
20 Box jumps

one partner rows while the other does the 10,15,20. Once the 10,15,20 is done the partners rotate. That is one round.

Y'all did a great job, those dumbbell squat cleans always sneak up on ya. I would like to thank Blakely and Craig from Austin, for bringing Suzanne and Nate in for a baseline test. Blakely is working out at an affiliate in Austin. Suzanne and Nate y'all did a great job. We will see y'all soon. Blakely and Craig, whenever your in town again, please feel free to call and drop in.

TODAYS WOD

Hope everyone had a great Christmas!

20 min Amrap (As many rounds as possible)

10 dumbbell thrusters (M25, W10)

15 knees to chest

20 air squats


Y'all did wonderful today. It is tough coming back from the long weekend. There is work to be done, and we are going to do it. Laura thanks for bringing your mom (Carolyn) this morning to the early bird class. We had another guest at the 7:00 am class, her name is Carol. I hope everyone introduced themselves. Carol and Carolyn it was very nice to meet y'all. Carolyn we hope to see you again soon. Carol we will see you on Wednesday, happy to have you out at the box.

Merry Christmas Everyone!

Long Weekend Coming Up

WOD

20 min amrap
400 m run (row)
30 air squats
10 push ups

I know it was tough to be there this morning. It is the holidays, but I was happy to see y'all. I do have to say, y'alls performance between when y'all first started to where y'all are now is remarkable. The new year is only going to be better at the box. We are looking forward to an awesome year, and it would not be possible without y'all. We are really looking forward to the Fight Gone Bad Clock. I can't wait to be able to concentrate on y'alls form and technique instead of watching the stop watch.

Hey Chris, Fifty bucks:)

Christmas Party Pictures

The Buchanan family going all in:


Here is a picture of our Christmas Outfit Contest: Susan Buchanan and Chris Bruce




I have more pictures coming soon.

10 Rounds

200m Run
7 Thrusters

The trick with this one is that there will not always be a bar ready for you to do thrusters, so you will have to do burpees till a bar becomes available. First come first serve so bust your ass on the run.

Tuesday's WOD

20 min AMRAP

30 Knees to Chest

20 Wall Balls

10 SDHP

Julie, thanks for bringing the Andrew and Sean. I hope they enjoyed themselves. I will be publishing photos of the Sunday Party. Sorry it has taken so long.

On behalf of my family, I also want to say thank you for all the thoughts and prayers for Wesley. His surgery went well and we expect him to be back faster and stronger.

Monday "The morning after"

20 min AMRAP

200 m row

10 push ups

10 dumbbell squat cleans

That was a good morning after the party workout.

Saturday Morning WOD

20 min AMRAP

10 DB push press right arm

10 walking lunges

10 DB push press left arm

10 walking lunges

Susan, Dillon, Jim, Grace, Megan and Rob: Thanks for braving the cold, and leaving those warm beds to workout. Great job on the WOD. Rob thanks for bringing the chairs and tables. We will see y'all tomorrow at the First Hill Country CrossFit Christmas Party.

5 Rounds

30 sit ups
20 push ups
bear crawl

Partner up first person will do 30 squats, the other person will hold the bottom position of a squat. If for any reason one person has to stop and rest both people stop, they can't start again until both people are ready to continue. Push ups, you will face your partner. Push ups will be chest to deck with hand release at the bottom, at the top of movement you will give each other five alternating hands every rep. Bear crawl will be length of gym and back.

TODAYS WOD

3 rounds

10 wall ball

400m run

10 kettle bell

400m run

wall ball = m(20 lb), w(14 lb)
kettle bell= m(53 lb), w(35 lb)

Great workout, really good intensity. I like the bar that is set at the 6 am class. It gives everyone else something to shoot for or something to crush. We do have some new equipment(GHD) in the box. We will teach you how to use the equipment (GHD).

730 pm class will be held at 7 pm tonight thanks.

Todays WOD

10 rounds

10 Pull ups
10 Slam Ball

M=20 lb ball
W=10 lb ball

Tanya=13:08 Laura=14:05 Michelle=15:12 Aaron=14:30 Lauren=13:56 Chris=13:16 Rex=14:00 Bruce=13:14 Carol=13:47 Greg=13:20

Great job this morning, That was a high intensity keep pushing yourself workout. It wont be long before the pull up bands are no more.

5 Rounds

10 Deadlifts
15 Burpees

After you have completed your deadlifts, you will do jumping burpees over your barbell. This is gonna be a fast one so bring the intensity.

Tabata

Squats

Abmat Sit Ups

Box Jumps

Push Ups

Tabata is a interval workout 8 sets per exercise, 20 sec. of work 10 sec. rest. That is one set.

Y'all did a great job on the Tabata workout. Greg thanks for bringing Jacque. Hope she has fun working out at the box during the holidays. Courtney, McCoy did an awesome job. That little boy is a hard worker. We went over the air squat form and technique, because it is the basis for alot of our movements. It is important that the air squat is done correctly. Using proper form and technique will help eliminate knee pain.

Friday's Wod

3 Rounds

500m row or 400m run
12 pullups
50 squats
12 pull ups

Awesome work people, this was a sneaky one. Good job T-REX you look like a piston on those pullups.

We are at the kids cert. in Ft. Worth and it is going awesome. See ya monday.

Fight Gone Bad "FGB"

"FGB"

3 rounds
Continous clock,
one minute of work at each exercise,
one minute of rest after each round.

exercises:
Wall Ball (20 lb men, 14 lb women)
Sumo DeadLift High Pull (75 lb men, 55 lb women)
Box Jump 20"
Push Press (75 lb men, 55 lb women)
Row number of calories burned is your total on this one.

Been a little while since we did fight gone bad. Aaron, Chris, Carol, Laura and Courtney, y'all did a great job pushing through that WOD. It takes alot to get back into the the fight after that one minute rest. Knowing what you just did and that you are going to do the same thing two more times, alot of people would just quit. But not the crossfitters. I know it is hard to keep going, but that is what this workout is all about. Pushing ourselves past the comfort levels.

15-13-11-9-7-5-3-1

Thrusters
Pull Ups

Way to push this morning this was mental, but no one quit or did a lighter weight.

hill country crossfit from hillcountrycrossfit on Vimeo.

1. Row
2. 6 med ball pass with partner, 12 box jumps
3. 3 Deadlift, 5 Hang Cleans, 7 Push press

3 Stations 6 min. at each station. awesome work guys this was tough but you pushed through it.

Hill Country CrossFit from hillcountrycrossfit on Vimeo.

hill country crossfit from hillcountrycrossfit on Vimeo.

Bench Mark

"HELEN"

3 rounds

400m run
21 kettle bell swing RX 53lb
12 pull ups

Nice job Bench marking this morning. I made an error in the description at first, but then I corrected it without explaining again. Sorry Lauren and Rob. It wont happen again. Naomi, we did not get to celebrate your birthday this morning, hopefully they get to celebrate it at the 10 am.

We had some huge PR's (personal record) at the 10am class. Naomi and Meg pr'd by 3 minutes while going heavier with the kb's. Donniece pr'd by 10 seconds while using the smallest band for all the pull ups. Carrie C pr'd she also went up in kb weight. Avery pr'd while using a heavier kb. Val did her first Helen and finished in 12 minutes. Awesome work by everyone those pr's are by you guys putting in the hard work, so congratulate yourself with some extra brocoli tonight with supper LOL.

Happy Birthday Naomi