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.
Thursday, December 30, 2010
Wednesday, December 29, 2010
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
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.
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.
Monday, December 27, 2010
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.
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.
Sunday, December 26, 2010
Thursday, December 23, 2010
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:)
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:)
Wednesday, December 22, 2010
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.
Here is a picture of our Christmas Outfit Contest: Susan Buchanan and Chris Bruce
I have more pictures coming soon.
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.
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.
200 m row
10 push ups
10 dumbbell squat cleans
That was a good morning after the party workout.
Saturday, December 18, 2010
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.
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.
Friday, December 17, 2010
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.
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.
Thursday, December 16, 2010
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).
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).
Wednesday, December 15, 2010
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.
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.
Tuesday, December 14, 2010
Monday, December 13, 2010
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.
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.
Saturday, December 11, 2010
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.
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.
Thursday, December 9, 2010
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.
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.
Wednesday, December 8, 2010
Tuesday, December 7, 2010
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.
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.
Monday, December 6, 2010
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.
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.
Sunday, December 5, 2010
Saturday, December 4, 2010
Six rounds for time of:
:30 seconds of wallballs
Transition to station 2 by lunging
:30 seconds of kettlebell swings
Transition to station 3 by lunging
:30 seconds of push-ups
Transition to station 4 by lunging
:30 seconds of jump rope
Transition to station 1 by lunging
Awesome work guys this one was tough and you guys fought through it. We had 4 new athletes come and check us out thanks for coming.
See you at the parade tonight on main. We will hopefully be in front of the library.
:30 seconds of wallballs
Transition to station 2 by lunging
:30 seconds of kettlebell swings
Transition to station 3 by lunging
:30 seconds of push-ups
Transition to station 4 by lunging
:30 seconds of jump rope
Transition to station 1 by lunging
Awesome work guys this one was tough and you guys fought through it. We had 4 new athletes come and check us out thanks for coming.
See you at the parade tonight on main. We will hopefully be in front of the library.
Friday, December 3, 2010
Filthy Fifty w/silent F.(Tanya)
50 reps each, have to finish one before going to the next.
push ups
sit ups
box jumps M 20", W 14"
press M 45 lb, W 35 lb
lunges
SDHp M 45 lb, W 35 lb
air squats
kettle bells M 45 lb, W 25 lb
wall balls M 20 lb, W 10 lb
jump ups
Nice work today athletes. That was a butt kicker. But y'all didn't stop. I could hear the voices in your head telling you too, but y'all ignored it and that is what is going to get you over the hill.
push ups
sit ups
box jumps M 20", W 14"
press M 45 lb, W 35 lb
lunges
SDHp M 45 lb, W 35 lb
air squats
kettle bells M 45 lb, W 25 lb
wall balls M 20 lb, W 10 lb
jump ups
Nice work today athletes. That was a butt kicker. But y'all didn't stop. I could hear the voices in your head telling you too, but y'all ignored it and that is what is going to get you over the hill.
Thursday, December 2, 2010
Welcome
Would like to send out a special welcome to Sylvia Black she is our newest athlete. Thanks for choosing us and welcome to the Hill Country CrossFit family.
WOD
4 rounds
500m row
8 clapping push ups
12 abmat back ext.
Good work today gals.
WOD
4 rounds
500m row
8 clapping push ups
12 abmat back ext.
Good work today gals.
Wednesday Night
Greg you did an excellent job last night. You have come along way with your form on the thrusters. I could tell you were really pushing yourself past that comfort level and it showed. So how do you feel about mountain climbers and hollow rocks? Did they kick your butt?
Brent and I also want to hear back from our athletes. Comments and suggestions are always welcome. We want to meet every bodies needs and make them the best CrossFit athletes they can be. We think by adding some new times to the schedule will give y'all better opportunities to work on your fitness goals.
We know the holidays can be busy, and stressful. So when you are feeling the stress, check to see if there is a class that can help with that. Nothing takes away tension and stress like a WOD. If you happen to miss the morning, we would love to see you in the evening.
But most of all enjoy the holidays and time with your family.
Ken
Brent and I also want to hear back from our athletes. Comments and suggestions are always welcome. We want to meet every bodies needs and make them the best CrossFit athletes they can be. We think by adding some new times to the schedule will give y'all better opportunities to work on your fitness goals.
We know the holidays can be busy, and stressful. So when you are feeling the stress, check to see if there is a class that can help with that. Nothing takes away tension and stress like a WOD. If you happen to miss the morning, we would love to see you in the evening.
But most of all enjoy the holidays and time with your family.
Ken
Wednesday, December 1, 2010
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