Monday, October 31, 2011

WOD 31 Oct

3 Rounds for time
30 Wallballs 20/14
Run 400m
Then within 5 mins of finishing
For time
15 rope climbs

I'll be there @ 1615

Sunday, October 30, 2011

WOD 30 Oct

Barbells for Boobs
30 Clean and Jerks for time
Men 135 Women 95

Scale as needed

See you at 1500

Can you beat this??

Saturday, October 29, 2011


I'll be at the box to clean @ 1500 if you wanna come help me out.

Don't forget Barbells for Boobs tomorrow @ 1500  click on the link register and come out and see how well you can do.  The workout will be 'Grace'  30 Clean and Jerks for time, the  RX weights are 135 men 95 women
Hope to see you there

Friday, October 28, 2011

WOD 28 October

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

(Post total reps from all 32 intervals)

See you @ 1600

Thursday, October 27, 2011

WOD 27 October

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

 There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

See you @ 1615

Wednesday, October 26, 2011

WOD 26 October

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)
For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Licia will be there @ 1015
Fred will be there @ 1615

Tuesday, October 25, 2011

Monday, October 24, 2011

WOD 24 October

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood

Licia will be there @ 10:30am

Fred will be there @ 1615

Sunday, October 23, 2011

WOD Oct 23

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

See you there @ 1600....prep your hands for 120 pull-ups!!

  Don't forget to register for Barbell for Boobs.  It's for a great cause!!  Just click on the banner on the right side and search for our gym and sign up.  We are gonna change the date to Sunday the 30th (1500??) since there is so much going on the 28th.

Saturday, October 22, 2011

WOD 22 October

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

We'll be there @10am

Thursday, October 20, 2011

WOD 20 October

Ten rounds, each for time of:

100 meter Sprint
Rest 90 seconds

Wednesday, October 19, 2011

WOD 19 October

2010 Northwest Regional Event 1

Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders

 (women 95lb OHS)

See you at 1615

Tuesday, October 18, 2011

WOD 18 October

Five rounds for time of:
Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats

See you at 1615

Monday, October 17, 2011

Sunday, October 16, 2011

Saturday, October 15, 2011

WOD 15 October

Five rounds for time of:

155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood

Sorry it's short notice, Duke will be there @ 10am

Licia will be there @ 11am

Friday, October 14, 2011

Wednesday, October 12, 2011

WOD 12 October

Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate

Licia will be there from 1500

Tuesday, October 11, 2011

WOD 11 Oct

Front squat 2-2-2-2-2-2-2-2-2-2 reps

See you from 1500

Strength training takes time, its not for speed.  Take your time, get a full recovery between sets. Make sure you hit depth on every rep!!

Sunday, October 9, 2011

Saturday, October 8, 2011

WOD 8 October

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Duke will be there @ 10:30am, if anyone else is opening today, please post times to comments, thanks!

Friday, October 7, 2011

WOD 7 October

Tabata Double-under
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

See you @ 1615

Thursday, October 6, 2011

WOD 6 October

Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatch

See you @ 1615

Wednesday, October 5, 2011


REST DAY or pay what you owe!

Licia will be there @ 10am

Fred will be there @ 1615

Tuesday, October 4, 2011

WOD 4 October

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

See you @ 1615

Monday, October 3, 2011

WOD 3 October

Five rounds for time of:

6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells   (w-25lb)

See you there @ 1600

Sunday, October 2, 2011

WOD 2 Oct

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

Jason Khalipa 18:07, Alex Rollin 20:40, Cheryl Licon 24:10 (65lb clean, 115lb deadlift, 20" box).

See you @ 1530

10 Ways To Be a Better CrossFitter

Courtesey of CrossFit Leander Texas

1. Leave Your Expectations At The Door
This is not P90X, Yoga or Zumba. This is Crossfit. The
path we take to reach physical excellence is unlike the
aforementioned activities and expecting otherwise
based on past experiences will only serve as an
obstacle in your Crossfit journey. Having expectations
automatically attaches you to an outcome and if the
outcome doesn’t come to fruition, you’ll set yourself
up for disappointment. Allow yourself to be open to
new ideas, new techniques, new outcomes and various
ways of getting there, because Crossfit is anything but
2. Relinquish All Myths
When we were kids, we got away with the wildest
explanations of why things are the way they are, and
when people (namely other children) would ask how
we knew, we would matter-of-factly reply, “Because my
Mom said so.” Well your mother, bless her heart, was
told these things by someone else, who was also told
these things by someone else. Are you starting to see
the pattern? The point I’m trying to make is that you
can’t replace facts and data with what you heard from
someone else. There are a TON of misconceptions
about Crossfit and fitness in general, and the only way
to help set the record straight is by doing your own
research & encouraging others to do the same. Be an
advocate for knowledge.
3. Keep It Positive
Part of why Crossfit is so appealing is because of the
positive, can-do environment. I like to refer to it as
the powerful platform of unlimited potential. When
we’re struggling with thoughts of self-defeat during
a WOD, there’s always someone there to tell us we
can do it. This camaraderie can taper off over time if
you’re not conscious about the topics you choose to
discuss before and after class. So keep it positive. We’re
not there to gossip or complain or vent, we’re there to
move past all of that.
4. Listen, Listen, Listen
Just like reading an entire instruction manual, there are
several benefits to listening to the coach. You may not 
understand it all in the beginning (“a burpeewhat?!”),
but as you continue to listen (and watch), things will
start to make sense. You begin as a sponge and it’s
in your advantage to soak up all the knowledge and
benefits that are constantly being shared if you pay
attention. If you’re genuinely interested, people sense
that and will seek to help you out.
5. Remember To Breathe
That’s like telling you to remember to close your eyes
before you fall asleep. Duh? It seems so basic, but you’d
be surprised at how often we forget to breathe during
a warm up and a WOD. I speak from many months of
migraines. Just breathe.
6. Staring Is Caring
Shyness is incapable of surviving in a Crossfit
environment, so don’t be afraid to stare. More
importantly, don’t feel uncomfortable if someone is
staring at you. When we stare at someone in Crossfit,
it’s usually because we’re admiring their form and /
or technique and trying to file it away in the mind’s
rolodex for future reference. You can learn a lot by staring
7. Quality Over Quantity, Always!
Numbers are a great tool because they represent a goal
that we’re all striving to achieve. But it’s important
to remember that they’re exactly that: just a tool.
Numbers don’t matter if you sacrifice the quality of
your form. This not only puts you at risk for injury
but it is counter-productive to the strength you’re
intending to build. You’ll earn more respect coming up
10 squats short at the end of a WOD because your rock
star form slowed you down, then half-assing them just
to make time.
8. Be Someone’s Cheerleader
So you’ve finished your WOD and you’re torn between
laying on the ground panting in exhaustion, socializing
with fellow finishers or rooting on some of your
team mates who are really, really close to finishing
their WOD. If you can muster up the energy to push
through the tail end of a WOD, then you can muster
up the energy for one more minute to whip out your
proverbial pom-poms. Cheering can sometimes be the
understand it all in the beginning (“a burpeewhat?!”),
but as you continue to listen (and watch), things will
start to make sense. You begin as a sponge and it’s
in your advantage to soak up all the knowledge and
benefits that are constantly being shared if you pay
attention. If you’re genuinely interested, people sense
that and will seek to help you out.
difference between someone indulging in defeat or
reigning victoriously over a WOD, Helen Medina-style
(when she owned “Death By Squats”).   And when the
time comes when you find yourself stuck on a WOD
when everyone else is finished, you’ll be amazed at
how many of them will step up to the plate to cheer for
you. Pay it forward
9. Keep Going To Crossfit, Even When It Hurts
Much like dogs, when we’re injured, we tend to “den”
(find a safe and secure place, often our homes) until we
feel better. The problem with this in regards to Crossfit
is that sometimes what we think will take days to heal,
can actually be relieved within one hour or less of
guided mobility. When I had lower back issues, I was
shown a technique on a foam roller to relieve the pain
and it went away almost immediately.   Sometimes we
also discover that it’s not an injury at all, just a pull
or soreness. And often times, that soreness becomes
irrelevant within the first few rounds of a warm up. So
no matter what kind of discomfort you’re feeling, keep
showing up for Crossfit and let your coach know right
away so he or she can evaluate what’s needed to make
you feel better.
10. Make Peace With “Last Place”
It’s just a figment of your imagination. The only
person you’re truly competing against is yourself and
it’s important to remember that to get where you’re
supposed to be going, you have to start somewhere.
Without dark, we cannot know light. Contrast is a
beautiful thing. 
Enjoy the journey

Saturday, October 1, 2011