What is CrossFit

Todays WOD

HCCF
warmup

20 min amrap
5 pullups
10 pushups
15 situps
50 yd Med Ball carry


The weather was perfect this morning. Tanya, Lauren and Carol, ya'll did good work today. Ya'lls form was good, and the intensity was up. Everyone needs to watch their sugar intake. Just by not adding sugar to already sweetened products really helps.

paleo in a nutshell part 2

Todays WOD

HCCF Warm up

6 rounds for time

200m run
10 pullups
15 dumbbell cleans

Ya'll did a great job learning the dumbbell cleans. Keep up the good work.

paleo in a nutshell

WOD

HCCF Warm up
20 min AMRAP

5 burpees
10 KB swings 15lb
15 PVC presses for speed


Ya'll did a great job with the workout this morning. That PVC gets heavy. Hey Carol, we were thinking about you.:)C ya'll in the morning.

Rest day

WOD

3 Rounds 1 min rest after every round

1 min rope whips
1 min kb swings
1 min row
1 min box jobs
1 min wall balls

No class today

Just because there is no class doesn't mean no workout. You can do this wod at home.

3 rds
50 airsquats
40 situps
30 pushups
20 walking lunges

No class today

Stay on track with your diet. We will pick it up on Monday.

WOD

Tabata Anything, work 20 sec, rest 10 sec
exercises:
8 rds rope whips
8 rds KB 15 lb
8 rds AB Mat sit ups
8 rds air squats


This mornings Early Bird crew knocked it out. Ya'll did a great job. Remember Intensity is the key. See ya'll on Monday for some more fun.

WOD

20 min AMRAP

400m run
5 pullups
10 pushups

Carrie, Carol and Lauren ya'll had really good intensity on this one. Lauren you almost caught Carol. Carrie your form is looking good, great effort.

WOD

20 min Amrap

10 KB Swings
10 Push Press
10 SDHP
10 Box Jumps

Day Off

Hope everyone enjoyed there weekend we start back up tomorrow.

WOD

20 min AMRAP

10 Thrusters
10 Overhead Weighted Lunges
10 Ring Rows
200m Run

WOD

3 Rounds

5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squats
400m Row

Early Birds

We have 4 athletes that come to the 6am early bird class they are Carrie, Carol, Lauren and Tanya(welcome tanya). I hope that they are realizing that CrossFit isn't your average workout, CrossFit is used by UFC Fighters, Moms, Firefighters, Police and too many Special Force units to list. You guys should truly think of yourself as athletes, cause CrossFit is the sport of fitness. I look forward to coaching you guys and getting to know each of you, cause this isn't just a gym it's a community where everyone is here for everyone. I heard you guys had an awesome workout this morning, I hope you guys love burpees as much as I do. ;)

WOD

200m Run
5 Burpees
10 KB Swings

WOD

5 Rounds

10 Wall Balls
10 Slam Balls
500m Row

Baseline Battle

Awesome job today to our 2 new athletes Carol and Laura they did awesome on there baselines this morning. Also great job to Carrie and Donniece for not backing down to CINDY.

WOD

"Cindy" Amrap 20 min.

5 Pull Ups
10 Push Ups
15 Air Squats

I'm Still Alive

Hey guys sorry for the lack of posts but I've been up in Austin this weekend competing in the CrossFit game sectionals. It was 2 days and 3 wods it was tiring but
awesome, I finished 48th out of 135 males so i'm pleased. My goal was top 50 and I made it. I highly recommend this competition for anyone you wants to be inspired, there where a lot of people who just didn't have it in them but they never quit. They went until time was called and that is what CrossFit is all about. Here's a picture of me during the second wod.

WOD

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

Air Squats
Push Ups
Sit Ups
Pull Ups

For Time

Good Job

A good job goes out to Naomi and Carrie for kicking butt in today's wod keep up the good work.

WOD

AMRAP 20MINS

10 ten meter cone touches
5 Burpees
5 Pull Ups

WOD

AMRAP (as many rounds as possible)
20 mins.

10 Push Ups
15 Sit Ups
20 Walking Lunges

Welcome Carrie

Congratulations goes out to carrie for doing a awesome job on her baseline today. Welcome to the Hill Country CrossFit family, honoured to have you as a part of our team. Look forward to working with you.

WOD

3 Rounds

10 Man Makers
50 Foot Overhead Weighted Lunge
10 Jumping Pull Ups
50 Foot Alligator Walk

Naomi vs. Helen

Naomi vs. Helen from hillcountrycrossfit on Vimeo.

Naomi`s last round of Helen. Awesome job Naomi

WOD

Helen

Three rounds for time

400m Run
21 KB Swings
12 Pull ups

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REST DAY

Enjoy your day off

Thanks

Just want to thank Tommy and his crew from Comal CrossFit(Hope,Susan,Mike) for coming out and putting on a good show thanks guys. Gene you did awesome on the baseline hope to get ya back. Thanks to Naomi for representing Hill Country CrossFit.

WOD

Filthy Fifty
1 Round for time

50 Box Jump, 24 inch box
50 Jumping Pull-ups
50 KB Swings, 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45 lbs
50 Back Extensions
50 Wallballs, 20/14 lbs ball
50 Burpees
50 Double Unders

WOD

3 Rounds

250m Row
10 Burpees
15 KB Swings
20 Box Jumps
25 Sit Ups

WOD

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

Pull Ups
Push Ups
Squat Jumps

Good Job

Here are a couple pics from tonights workout one of Walker doing pull ups, and the other is Donniece and Wes doing wall balls good job guys you did awesome.

CrossFit Demo

Hey guys this saturday the 6th of March our friends from Comal CrossFit (in Spring Branch, TX), will be coming to visit our box and do a WOD (workout of the day) with us. So any interested or curious people that don't really understand what we are doing, come check us out and see first hand what this life changing program is all about. any questions you can contact ken or myself our info is on www.hillcountrycrossfit.com. If you are interested you can do your free baseline.

WOD

"KELLY"
5 Rounds

400m Run
30 Wall Balls
30 Box Jumps

Athlete Profile

Naomi has been doing CrossFit for a couple of months, then the holidays came and then i was moving the gym to Boerne. So she has had a little bit of a break, but the first day it opened naomi was ready to get back into it. We did her baseline and she did awesome Congrats Naomi on a WOD well done.

Sorry this video isn't quite movie quality, the camera runs on good looks so it doesn't last too long when I'm using it. i will be upgrading the camera soon so bear with us.

naomi from hillcountrycrossfit on Vimeo.

WOD

21-15-9

Ring Dips
Box Jumps
Pull Ups
KB Swings
400m Run

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WOD

Row/Run 5K

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