The First Day of the Week of Christmas

Monday

Warm-up
3 laps around wellness center
20-20-20
Situps
Line Leg Kicks
Scorpion Kicks

WOD
50 Box Jumps
40 Burpees
30 Pull Downs (55% of body weight)
20 DB Thrusters 45/20
20 Push-ups to substitute for 10 HSPU

Results
Zach 15:28
Amanda 19:20

Thursday Loner

And then there was one...

Warm Up
5 Minute Tabata Bicycle
20-20-10-20
Line Leg Kicks
Scorpion Kicks
Hip Thrusters
Supermans

WOD
5 minute row (as many meters as possible)
4 minute squats (max reps)
3 minute dumb bell swings (max reps 45/25 lbs)
2 minute sit ups (max reps)
1 minute push ups (max reps)

Results
Zach 321

Great Job to Zach. For everyone else who will attempt this WOD on their own, it is important to push yourself even when there is no one there to motivate you. Our 6 o'clock class really relied on words of encouragement from other athletes when the WOD became tough. Just imagine me there next to you critiquing your form. Best of luck to everyone!

Tuesday

Warmup
Row 500 meters
Practice OHS (Overhead Squats)

WOD "And then there was two"

First Workout
3x10 OHS gradually increasing weight
3x10 Pulldowns with 70% of your body weight

Second Workout
Pushups 20 - 16 - 12 - 8 - 4
Step ups 4 - 8 - 12 - 16 - 20

Results
Zack 4:58
Liz 6:51

Thought for the day... Fact of Life: After Monday and Tuesday even the calendar says W T F

Monday

Warm-Up
3 Laps around the Wellness Center
3 rounds of
25 Situps
25 Squats

WOD: This one will test your core strength!
15 one arm thrusters Right
15 one arm thrusters Left
20 yard shuttle run

Results
Everyone hurts haha.
No seriously, we all do. But here are the time
Liz - 18:15
Zack - 18:54

There are precious few Einsteins among us. Most brilliance arises from ordinary people working together in extraordinary ways. -Roger van Oech

Thursday

Warm Up
3 Laps around the Wellness Center
Practice Squat Cleans technique starting with
Dead-lift --> High Pulls --> Quick Elbows --> Front Squats --> Push Presses

WOD
42 - 30 - 18 - 12 Pushups
6 - 9 - 15 - 21 DB Hanging Squat Cleans
20 Minute Cutoff time

Results
Anna - DNF
Zack - 14:36
Kathy - 18:23

Great Job today! It was a tough one, and you guys all persevered through it!

Anna Fuentes' Day

Warmup
2 Rounds of
30 Supermans
15 pushups

3 x 8 dumbell snatches
Increasing weight as you go up

WOD
15 minute AMRAP
5 DB swings
10 Burpees
15 Weighted Sit-ups

QOD - “Be who you are and say what you feel because those who mind don’t matter and those who matter don’t mind.” -Dr.Suess

The day before Thanksgiving!

WOD
15 AMRAP
10 Ring Recline Pullups
10 Push ups
10 Squats

Results
Zack 10 rounds
Liz 8 rounds
Kathy 8 rounds

Awesome job ladies and gentlemen. Enjoy your week off and be ready to burn those Thanksgiving calories as soon as we come back!

Thursday Thunder

Warm-up

3 laps around Wellness Center

PVC drill on the movements of a power squat clean

WOD

"Elizabeth"

21-15-9

Power Squat Cleans

Reverse Dips

Results

Anna 8:36

Liz 7:49

Jasmine 8:05

Kathy 7:36

Awesome job ladies!

America’s fighting men and women sacrifice much to ensure that our great nation stays free. We owe a debt of gratitude to the soldiers that have paid the ultimate price for this cause, as well as for those who are blessed enough to return from the battlefield unscathed. -Allen Boyd

November 17, 2009

Warm-up

2 rounds of

35 superwomans

25 situps

25 squats

20 lunges (10 each leg)

WOD

21 Presses

700m run

21 Push Presses

700m run

21 Push Jerks

700m run

Great job ladies! We had a good class today, its good to see everyone back.

All about Jennifer today

Warm-up

3 rounds of

1 lap around the wellness

25 sit-ups

WOD

Squats all day long

Band resistance side steps

We're going to get that knee straightened out Jennifer!

November 12, 2009

Thursday was a good day. I am so proud of my ladies, I see improvement every time I work with them, and they teach me something new to help me become a better coach.

Warm-up
Row 1000m
50 sit-ups

WOD
3 rounds of
8 dead lifts
400m run (one time around wellness center)

Results
Liz 10:51
Kathy 11:50
Jassmine 11:38

Chance can allow you to accomplish a goal every once in a while, but consistent achievement happens only if you love what you are doing. -Bart Conner

November 10, 2009

Warm-Up
1 lap around Wellness Center
50 lunges
50 sit-ups

WOD
21-15-9
DB Press
DB Push Press
Push ups

Results
Kathleen 10:44
Liz 10:36
Jassmine 12:36

Great Job Ladies! Welcome back Kathy, I look forward to seeing photos from the cruise!

November 9, 2009

Warm-up
5 rounds around Wellness Center
PVC pipe drill
Dead lifts
SDHP

WOD
4 rounds for time
25 wall balls
25 med ball slams

Results
Liz 16:58

Great job Liz. I hope Anna gets well soon so she can be back with us. All of the other ladies will be back soon!

Tuesday

Warm-up

400m run

3 rounds of

30 superwomans

25 situps

WOD

12 minute AMRAP

12 medicine ball slams

12 push ups

12 burpees (ouch)

Results

Liz 4 rounds

Jennifer 3 rounds

Anna 3 rounds

Great job ladies! Stick with it!

“Continuous effort - not strength or intelligence - is the key to unlocking our potential.”
Winston Churchill

Monday

4 rounds of 400m runs all out effort!

Ample amount of rest in between to give your best for each 400m run.

Results:

Jennifer Cook completed all 4 rounds with an average of 4:04.36 minutes per 400m. Great job!

Tuesday

Warmup

3 laps around wellness 15 pushups

2 laps around wellness 30 pushups

1 lap around wellness 45 pushups

WOD

21-15-9

Dumbbell snatches each arm

Jumping pullups

Results

Anna 7:30

Liz 7:31

Jennifer 7:31

Kathleen 7:10

If winning isn't important, than why do they keep score?

Monday Madness

Warm-up

3 rounds of

30 superwomans

20 situps

10 pushups

WOD

15 minute AMRAP

5 ring dips (supported)

10 dumbbell swings

15 leg raises

Results

Anna 7 rounds

Yvonne 6 rounds

Coming together is a beginning. Keeping together is progress. Working together is success.

The Weekend is here!

Warmup

3 laps around wellness center

Lung stretches

WOD

5-10-15-20-15-10-5

Wall balls

Weighted sit-ups

Med ball slams

QOD:

He who cannot rest, cannot work; he who cannot let go, cannot hold on; he who cannot find footing, cannot go forward.

50 is the magic number

Warm-up

2 rounds of

2 laps around basketball court (inside)

15 pushups

WOD

In a team of 2 complete 100 deadlifts for time.

Each person must complete 50 on their own.

Results

Anna 8:48

Liz 7:20

Quote of the Day - "The only way of finding the limits of the possible is by going beyond them into the impossible."

Warmup

500m row

40 situps

30 squats

20 push ups

10 burpees

PVC pipe drills

Press, Push Press, Push Jerks

WOD

5 rounds for time

15 Thrusters

15 Pull Downs

Results

Anna 10:02

Liz 10:51

Kathy 11:38

Tabata Thursday

Warm-Up

500m row

3 rounds of

30 superwomans

25 sit-ups

PVC drills

Overhead squats, presses, push presses, and thrusters

WOD

5 minute Tabata of athletes weakness

Kathleen - Push Presses

Jennifer - Squats

Oscar - Thrusters

Liz - Dead lifts

Anna - The TABATA workout! Great job girl!

QOD: When the archer misses the mark, he turns and looks for the fault within himself. Failure to hit the bull’s eye is never the fault of the target. To improve your aim — improve yourself.

Tough Tuesday

Quote of the day!

We are a nation of physical animals who have forgotten how much we enjoy being that. We are cushioned by this kind of make-believe, unreal world and we have no idea what we can survive because we are never challenged or tested.-Chuck Palahniuk

Warm-up

500m row

2 rounds of

30 supermans or superwomans

25 sit-ups

PVC pipe drills on deadlifts and push presses

WOD

15 minute AMRAP

15 deadlifts

15 push-ups

Results:

Oscar 135lbs Deadlift 6 rounds

Liz and Kathy 65lbs Deadlift 5 rounds

Jennifer and Yvonne 45lbs Deadlift 4.5 rounds

Jennifer's birthday present

We are a nation of physical animals who have forgotten how much we enjoy being that. We are cushioned by this kind of make-believe, unreal world and we have no idea what we can survive because we are never challenged or tested.

Warmup:
High Knees
Butt Kicks
Toe Kicks

WOD
5K

Results
Liz 35:48
Jennifer 10 laps and then off to celebrate her birthday! Haha. Happy Birthday Jennifer!

Warmup:

2 rounds of

350m run

15 pushups

wod
aqap:
30kcal Row
30 db switch Lunges
30 Swings
30 Situps
30 Burpees
30 Jumping pullups
100 Jump ropes

Team Results

Starting 2 at a time and having 4 people total go, they all finished under 29:00 minutes.

Oscar, Kathy, Anna, and Liz

Hot Tuesday!

Warm up

Walk to the track from the Wellness Center and think "what the heck are we going to do at the track?" 100% Humidity with the temperature in the mid 80s didn't help with this thought process either.

WOD

As Quickly As Possible (AQAP)

3 Rounds of

800m run

50 Situps

30 minute cut off time.

Results

Finished = Oscar, Kathy, Liz

DNF = Yvonne, Anna

Today’s mighty oak is just yesterday’s nut, that held its ground. -David Icke

Topic of the week: Being Tough!

When things get tough don't move. People and pressures shift but the sail remains the same no matter where you go.



Warm-up
3 rounds with 30 seconds rest in between
100 single under jump rope
1 lap around basketball court

Drill hanging power cleans
Drill Front squats holding the bottom position

WOD
10 minute AMRAP
Ring recline pull-ups
Reverse pushups

Results
Jenny 5 rounds
Anna 6 rounds
Kathy 6 rounds
Yvonne 7 rounds

For those looking for an extra WOD

Warm-Up

Row as many meters as you can in 20 seconds

Rest for 10 seconds.

Do 4 minutes of this. (4 rounds of TABATA)

WOD

5 rounds for time

4 laps around basketball court

20 pulldowns

Let me know how you do if you complete this workout muahahahaha.

See you Monday!

Welcome Back Oscar!

Warm-up

PVC pipe drills of

OHS and SDHP

Heavy Dead Lifts 3 sets of 5 reps

WOD

25 Squats

50 Push-Ups

75 Single Unders (jump rope)

100 walking lunges

500m row

For Time! A.K.A AQAP (As Quick As Possible)

Results

Oscar 13:42

Anna 15:01

Liz 13:48

Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also.-Marcus Aurelius

Tuesday was a beautiful day

Warm-Up

500m row

3 rounds of

20 line leg kicks

20 scorpion kicks

PVC pipe drills on overhead squats and sumo deadlift high pulls

Work Out

4 rounds of

300m run

25 push ups

Results

Anna 19:02

Kathleen 17:48

Jennifer 19:26

"Muscles don’t get leaner—you do." - Mark Rippetoe

Monday

Warm-up

3 rounds of

10 push ups

20 squats

3 laps around gym

WOD

10 Dumbell Push Presses

20 sit-ups

30 walking lunges (15 each leg)

Results

Anna 10:30

Jennifer 11:00

Kathleen 12:24

Liz 12:35

Yvonne 12:48

Luck? I don’t know anything about luck. I’ve never banked on it and I’m afraid of people who do. Luck to me is something else: hard work - and realizing what is opportunity and what isn’t

Thursday

"Today was a good day" - Ice Cube

Warmup:

3 laps around basketball court

25 sit-ups

TABATA Squats for 3 minutes of 20 seconds max rep, 10 seconds rest at bottom position.

20 Scorpion kicks

20 Line leg kicks

PVC drills for squats and power cleans

Workout:

5 rounds for time of:

15 Wall Balls

15 Medicine Ball Slams

Results:

Kathy 5:53

Liz 5:58

Anna 5:43

"There is no secret routine, there is no magical number of reps and sets. What there is, is confidence, belief, hard work on a consistent basis, and a desire to succeed. This is what I mean when I say accept your limits and when the time is right, you will push right through your limits time and time again, mentally and physically." - Steve Justa

Wet Wednesday

Today was a very tough day for me. I buried a classmate, friend, a brother. The mass was held at Our Lady of Guadalupe Church located on the West Side of San Antonio. For those of you who are not familiar with San Antonio, the West Side is predominantly Hispanic and most of the population speak spanish. At the service the priest spoke in both English and Spanish. The priest was talking about using our "talentos" in this life to make this world a better place than how you found it. I will always remember this word, "talentos". I believe that the "talento" that God has gifted me with is one of athleticism. But not the kind that will make me lots of money, or make me a professional athlete. I mean the kind that every day people can look at and relate to. The kind of person that people look at and respectively ask their self, "If James can do it, than why can't I?" I hope to teach anyone who comes forth with questions about fitness and guide them to an overall healthier and happier life through fitness that works. I will use my "talento" to make one person better at a time, hopefully one day affecting the world.

RIP Michael Gres

Monday has arrived

Warm-up

400m run

3 rounds of

25 squats

25 25 superwomans

Workout

7 rounds for time of

7 Dumb bell push presses (15-20 lbs)

7 weighted sit-ups

7 jumping pullups

Results

Liz 10:50

Jennifer 11:43

Anna 11:49

Thursdays Thriller!

Warm-Up
3 Rounds of
20 Line Leg kicks
20 Scorpion kicks
30 Superwomans

WOD
4 rounds for time
25 Box Jumps
25 Sit-ups
300m run

Results:
Kathleen 19:57
Anna 23:25

"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they’d rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice." - Mark Rippetoe

Have a great weekend ladies! It was a tough week but you ladies rocked it!

Don't ever quit!

Ladies,

I know at times some things just seem impossible. Sometimes you feel as if you can't go anymore, you get so fatigued and winded that your body is telling you to stop. This is where the mind comes in and takes over. Crossfit will build mental toughness if you allow it. Just think of studying. There have been plenty of nights where my body is telling me to just stop and go to sleep. But what about that patient that I will have in the future? Am I going to be able to better his/her quality of life if I just went to sleep and did not study the drug therapy that could possibly save them? I know each of you can relate to this. So keep pushing!

Warm-up

2 mile bike ride at low resistance

Rest 2 minutes

1 mile bike ride at medium resistance

Rest 1 minute

1/2 mile bike ride at high resistance

Rest

Practice Press form. Emphasizing head through the shoulders at the top locked out position.

WOD

Team effort to complete 120 pulldowns (60-90 lbs)

120 Push-Ups

Each individual must do 120 of each

Results

Anna and Liz 14:15

Jennifer and Yvonne 20:21

Pain is something to carry, like a radio. You feel your strength in the experience of pain. It’s all in how you carry it. That’s what matters. Pain is a feeling. Your feelings are a part of you. Your own reality. If you feel ashamed of them, and hide them, you’re letting society destroy your reality. You should stand up for your right to feel your pain. -Jim Morrison

Thighs and Shoulders

Warm-up

50-40-30-20-10

Squats - Situps - Line Leg Kicks - Superwomans - Pushups

Elements review of dead lift, thrusters, and sumo dead lift high pulls

WOD

30 Thrusters

7 Sumo Deadlift High Pulls

5 rounds for time! Muahahahaha

Results

Anna 13:07

Kathy 10:38

Yvonne 14:01

Liz 13:59

"A goal properly set is halfway reached"

Football Season is here!

Thursday 9/10/09

Warm-up:

Practice techniques for each of the following for 30 minutes

Dead-lifts

Sumo Dead-lift high pull

Overhead Squats

WOD: Quarters

250m Row

25 Overhead Squats

25 Pull downs (70 lbs)

25 Presses

25 Burpees

250m Row

Results:

Anna 11:29

Kathleen 10:43

Liz 10:44

Jennifer 12:25

Victory is won not in miles but in inches. Win a little now, hold your ground, and later, win a little more. –Louis L’Amour

Post Holiday Tuesday

Welcome back from Labor Day Weekend. Lets get motivated to excel past our expectations of personal fitness!

Warm-Up

Row 500 meters

25 squats

2 rounds

Practice more squats, front squats, dumbbell swings.

WOD

30 Wall Balls

30 Dumbbell Swings

3 Rounds for time

Results

Anna: 11:52

Kathleen: 10:15

Liz: 11:12

Yvonne: 11:28

Jennifer 10:58

"I made up my mind, if I ever have to make a decision to work or be stressed out...Im going to go do Crossfit!" - Jennifer Cook

Thursday 9-3-09

Warm-up
Tabata Bicylce 5 minutes of 20 seconds hard, 10 seconds slow.
Practicing Squat techniques
Squats
Front Squats (FS)
Overhead Squats (OHS)

WOD
15-12-9-6-3
Front Squats
Pull-downs
Push-ups

Results:
Anna: 10:46
Yvonne: 10:54
Kathleen: 10:52
Liz: 10:43

If there is no passion in your life, then have you really lived? Find your passion, whatever it may be. Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you. - Lance Armstrong

Tuesday was nice! I couldn't even walk out the same way I walked in!

Warm-up : Lots of practice with Squats, Overhead Squats, and Front Squats. Then we did 2 rounds of 30 squats, 20 front squats, and 10 overhead squats.

WTF!? That was just the warm-up?

WOD

50 weighted sit-ups

50 regular situps

50 knees to elbows holding the weight above the chest

Results

Kathleen = 9:15

Anna = 11:09

Yvonne = 11:21

Liz = 10:30 (Good job for this being your first Crossfit WOD)

Jennifer = 10:17

Awesome job ladies! Here's a little humor from a conversation that a person had for Mark Rippetoe

"Newb: Got any good ab exercises?
Rip: Got any better questions? "

You ladies rocked!

Warm-up: Tabata bicycle ride with half way resistance. Peddle as fast as you can for 30 seconds, 30 seconds rest

WOD:

5 Push Presses

10 Reverse Dips

15 Burpees

3 Rounds for Time (Anna did 4)

Results:

Kathleen: 8:45

Anna: 9:19

Jennifer: 9:04

Yvonne: 9:21

"They always say that time changes things, but you actually have to change them yourself." - Anonymous

Monday is here baby!

Welcome back to Crossfit athletes! I am very excited to continue working on getting you to where you want to be. Some of you have come a long way over the summer and I expect the hard work to continue on throughout this fall semester.

For those of you who are trying this out for the first time, get to know your new classmates. It wont be long before you're pushing them and vice versa. The kind of bond that Crossfit builds between people is unexplainable. But in the end it is awesome! If you have any questions or concerns about anything please ask. I can't wait to see more personal testimonials.

Crossfit = Stronger body, Stronger mind, Stronger health and longevity.

August 27, 2009

Warm-up

1 lap around wellness center

15 Push-ups

15 squats

PVC pipe drills

• Overhead squats (15 reps) holding each rep
• Sumo-Deadlift High Pulls (15 reps) holding each rep

WOD

Work on a weakness of yours. For me it was Hand Stand Push-ups.

3 sets of holding a hand stand for as long as I could

Ladies,

I am so proud of each and every one of you for choosing to get healthier and sticking with it. Think back of when you ladies first started at the beginning of the summer. Nobody really knew what was to become of this journey. It's funny when you think of the mental aspect of Crossfit and what it has taught us. I remember the 1st day of class you guys were only concerned about finishing the workout. That quickly turned into worrying about not being too sore the next day because everyone still had to go to work. You ladies would try to talk to the 6 a.m. class to try and get a hint as to what the workout would be. The thing that makes me most proud is that you never let anything intimidate you enough to quit. Before I knew it, you ladies were hungry for more every class and the elements that we worked on became basic movements that you ladies were perfecting. I am so proud of you all! Please keep the hunger to become healthier. You now know what it takes to do real fitness!

You don’t have to get it perfect - you just have to get it going. Babies don’t walk the first time they try, but eventually they do. -Mark Victor Hansen

Let's Compare

1st time 2nd time
Anna 5 rounds 8 rounds
Laura 4 rounds 5 rounds
Belinda Absent 5 rounds
Renee Absent 6 rounds
Maureen "Mo" Absent Rode the bike

Nutrition Seminar

Just a reminder for anyone interested in some valuable nutrition information, we will be having a class tomorrow (Aug 1, 2009) at 9:00 a.m. sharp.

Laura and Anna,

Great job this afternoon with the heavy set of presses. Keep up the intense focus to become healthier.

Everyone else,

Be there on Monday! Do not let all the hard work slip away.

Fight Gone Bad (The 1st one)

I am so proud you guys showing up even after hearing about this from the 6 a.m. class. Whenever you hear rumors of how nasty a workout is or how hard and sore their muscles are, I think today you would just grin and say to yourself, "I can't wait for mine". Keep it up ladies! Your lives are changing right in front of your very own eyes.

	Athlete	Laura Munoz
Exercise	Round 1	Round 2	Round 3
Wall Ball	26	30	32
SDHP	14	17	15
Box Jumps	34	27	30
Push Press	19	19	22
Row	4	6	4
Total	97	99	103	299

	Athlete	Anna Fuentes
Exercise	Round 1	Round2	Round 3
Wall Ball	34	30	27
SDHP	47	37	35
Box Jumps	23	20	19
Push Press	23	29	17
Row	7	5	6
Total	134	121	104	359

	Athlete	Belinda Richter
Exercise	Round 1	Round 2	Round 3
Wall Ball	16	18	20
SDHP	16	16	17
Box Jumps	10	11	11
Push Press	13	17	16
Row	14	10	12
Total	69	75	76	220

WOD

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

Overhead Squats

Sit-ups

Great job ladies! Keep it up, I can see the change happening with each new WOD.

Phrase of the week!

In doing your work in the great world, it is a safe plan to follow a rule I once heard on the football field: Don’t flinch, don’t fall; hit the line hard. -Theodore Roosevelt

Burp....ees!

Burpee's can be a lot of fun! Music definitely helps, I will keep that in mind. Please notice that they are doing regular full extended burpees. Everything that I told you ladies still stands. You only have to get 1 cm off the ground, and we clap our hands to ensure that full extension at the top.

http://www.youtube.com/watch?v=7MGljX4bbps

Running!

Please watch the video provided below and pay attention to before and after methods. Listen for pointers and think of what you look like when running. I will try to bring a camera so I can record some of your poses.

http://www.youtube.com/watch?v=zKVrK1QtDo0

Turkish Get-ups

I have posted 2 videos below on the proper way to perform a Turkish Get-up. Please note how the weight stays in the same location throughout the entire process. Balance is key in this exercise because it brings about stability.

http://media.crossfit.com/cf-video/CrossFit_MartoneTGU2.mov

http://www.youtube.com/watch?v=ztTOn0rSMis